Tlan

• Miikilindamuuma Luumbuukolu: Kardiafi.
• Atsenuumu: Inzira Hejuru

Aahlookoonu kato Tlan

Running hi exercise chi hrang hrang a ni a, hriselna atana hlawkna tam tak a pe a, chu chu rilru leh thisen kalna hriselna tihchangtlun, taksa ruh chakna, leh rilru hriselna tihchakna te a ni. Mimal theihna leh thil tum ang zela siam theih a nih avangin fitness level hrang hranga mimal tan a tha hle. Mite chuan tlan hi an duh ang a, a chhan chu taksa hriselna a tichak mai bakah, stress tihziaawmna, mood tihsan leh nunphung zawng zawng tihchangtlunna kawng man tlawm tak a nih vang a ni.

Emlofo: Diinguniti nya Mutewarinhichu hin naimbu Tlan

• Tlanna hmun him leh remchang, park emaw tlanna hmun ang chi thlang la, thawmhnaw nuam tak leh tlanna pheikhawk quality tha tak ha rawh.
• I tlan chu zawi zawiin tan la, chutah chuan i taksain a chetna a insiamrem angin i tlan chakna chu ti sang zauh zauh rawh.
• Tlan laiin posture tha tak vawng reng rawh; i hnungzang chu dinglam hawiin, i lu chu chawi sang la, i kut chu degree 90-a angle-ah dah la, i ke pen nêna inmil takin swing rawh.
• I tlan zawh hnuah kea kal emaw, slow jog emaw hmangin cool la, taksa ruh a nghet lo turin light stretching engemaw zat hmangin titawp rawh.

Diinguniti nge Youlooli Tlan

• Running Form dik tak: I hnungzang dinglam, lu chu chawi sangin, i kut chu 90 degree angle-ah dahin posture tha tak nei rawh. I ke chu i taksa hnuaiah a tla tur a ni a, a hmaah ni lovin. Hei hian hliam hlauhawmna a ti tlem a, efficiency a ti sang bawk. Runner tam tak chuan over-striding an tisual a, chu chuan joint strain leh inefficiency a thlen thei a ni.
• Kekawr Dik thlang rawh: Running pheikhawk hi a nuam tur a ni a, a fit tha tur a ni a, i ke chi leh tlan dan tur nena inmil tur a ni. Kekawr dik lo bun hian hahdam lohna leh hliam a thlen thei a ni. Kekawr chhe tawh hman chhunzawm zel hi thil tihsual tlanglawn tak a ni a, hei hian support leh cushioning tha tawk lo vangin hliam a thlen thei a ni.
• Hydrate leh Fuel Up: A hmain, a chhungin hydrated takin awm rawh

Tlan Ngayogolo Ndooyikolu Ndooyikolu

Kodukwaweno ma idiingun, Tlan?

Absolutely, beginners te hian exercise angin tlan tan an tan thei ngei ang. Mahse, inhliam loh nan slow taka bul tan a pawimawh a, zawi zawiin run intensity leh duration tihpun a pawimawh. Tin, a tir lamah chuan kea kal leh tlan mix hi a tha hle bawk. Entirnan, a bul tantu chuan minute khat tlanin a tan thei a, chutah minute hnih chhung kein a kal thei a, minute 20 vel chu he cycle hi a ti leh thei bawk. An fitness a that chhoh zel chuan tlan hun chhung an tipung thei a, kea kal pawh an ti tlem thei bawk. Running shoe dik tak bun a pawimawh bawk a, tlan apiangin in lum hmasa phawt a pawimawh bawk.

Ahilwunildiimbu tayekoo kadu Tlan?

• Jog hi tlan slow zawk, relaxed zawk a ni a, a tlangpuiin hla zawk emaw warm-up emaw atan hman a ni.
• Marathon Run-ah hian hla tak, a tlangpuiin mel 26.2, chak taka tlan a ni.
• Interval Run-ah hian tlan chak hun chhung a inthlak a, tlan slow zawk emaw chawlh hahdam hun chhung a awm bawk.
• Hill Run hi tlan chi khat a ni a, tlang chhip leh hnuai lam section te a huam a, tlan chak tan harsatna lian zawk a siam a ni.

Biliindahimbu adoolodiilwuu yabuu diibadi Tlan?

• Lunges hi exercise dang a ni a, i tlan chakna a tichak thei a; i taksa hnuai lam ruhte an target a, i balance leh coordination a ti tha a, chu chu tlan nghet leh tha taka tlan theihna tura pawimawh tak a ni.
• Plank ang chi core exercise te hian i core muscle te tichakin tlanna a tichak thei bawk a, hei hian tlan dan tha tak a neih theih nan a pui a, hliam i neih theihna a ti tlem a, tlan chakna zawng zawng a tipung bawk.