Za

• Miikilindamuuma Luumbuukolu: Makhu.
• Atsenuumu: Inzira Hejuru

Aahlookoonu kato Za

The Hundred hi Pilates exercise classic a ni a, core tichaktu leh stability tihchangtlunna tura duan a ni a, mimal fitness level hrang hrang, infiammi tan atanga infiammi hmasawn thlengin a tha hle. A bul berah chuan pum chhung ruhte a target a, mahse kut, ke leh lungte pawh a engage a, workout kimchang tak a pe bawk. Mite chuan Hundred hi tih an duh ang a, a chhan chu muscle tone leh endurance a tichak mai bakah thawk dan control leh taksa hriatna a tichak a, hriselna leh fitness zawng zawng a tichak bawk.

Emlofo: Diinguniti nya Mutewarinhichu hin naimbu Za

• I ke chu i kekawrte chu leiah perpendicular-a awm tur leh i khup chu 90-degree angle-a ben turin chawi sang rawh.
• I lu, i kawr leh i kekawrte chu lei atang chuan chawi sang la, i kut chu i sir lamah sei takin han phar la, i hip atanga inches tlemte velin han thlawk rawh.
• Inhale thuk tak la, i thawk chhuah rualin i kut chu controlled takin pump chho leh chho tan la, chutih rualin i abs chu engaged la, i hnungzang hnuai lam chu floor-ah press rawh.
• Count nga chhung i inhale laiin arm pumping chhunzawm la, count nga chhung exhale la, a vaiin count 100 tihfel tum ang che.

Diinguniti nge Youlooli Za

• Abdominal Engagement: The Hundred hi a bul berah chuan pum chhunga exercise a nih avangin i core hi uluk taka engage a pawimawh. I pum chhuah tir tihsual tlanglawn tak chu pumpelh la; chu ai chuan i belly button chu i ruhro lam hawiin i hrual ang tih han mitthla teh. Hei hian i hnungzang a venghim a, exercise atanga hlawkna tam ber i hmuh theih nan a pui bawk.
• Thâwk lak dan: Hundred-ah hian thawk dan hi a pawimawh hle. Count nga chhung thawk la, vawi nga chhung thawk la, i chetna nen a inmil hle. I thawk khap tlat suh, hei hian i thisen sang a tisang thei a ni.
• Leg Position: I ke chu neutral spine neih theihna tur position-ah chawi sang tur a ni. I ke sang lutuk emaw, hniam lutuk emaw i chawi chuan i hnungzang a arch a nih chuan chutiang chuan insiamrem rawh

Za Ngayogolo Ndooyikolu Ndooyikolu

Kodukwaweno ma idiingun, Za?

Ni e, a bul tanna tan chuan Hundred exercise hi an ti thei a, mahse tlem tal an siam danglam a ngai mai thei. The Hundred hi Pilates exercise classic a ni a, pum chhung ruh te a target a, core strength leh stability tihchangtlun nan a pui bawk. Mahse, a bul tan tan tan chuan a harsa khawp mai. Hetah hian a thar tan chuan modified version kan rawn dah a ni: 1. I khup ben chungin i hnungzang chungah muin tan la, i ke chu leiah flat takin mu rawh. 2. Thâwk chhuah la, i khup chu i rilru lam hawiin hruai la, chutah chuan i lu leh i kekawrte chu lei aṭangin chawi chhuak rawh. 3. I kut chu i sir lamah phar la, chung leh hnuai lam pump tan la, pump panga chhung thawk la, pump panga chhung thawk chhuah rawh. 4. I abs chu i ruh lam hawiin hruai lut la, i hnungzang chu leiah flat takin dah rawh. 5. Pump 10 (1 set) atanga tan la, i chak chhoh zel chuan zawi zawiin tipung rawh. Exercise chhung zawng hian form leh control dik tak neih a pawimawh tih hre reng ang che. I rilru hahna emaw, natna emaw i neih chuan exercise kha titawp la, fitness professional nen inrawn rawh

Ahilwunildiimbu tayekoo kadu Za?

• "Standing Hundred" hi variation a ni a, ding chungin zaa movement te chu i ti a, i ke leh core muscle te chu kawng danglam takin i engage a ni.
• "Ball Hundred" ah hian exercise ball hman a ni a, chu chu i ke inkar ah i squeeze a, hundred i perform laiin i inner thigh muscles te engage turin i squeeze thin.
• "Resistance Band Hundred" hian resistance band a hmang a, chu chu i kut i pump laiin i hrual a, hei hian exercise-ah hian upper body strength training element a belhchhah a ni.
• "Half Hundred" hi a less intense variation a ni a, pulse za ni lovin sawmnga chauh i perform a, a bul tan tan emaw taksa lama harsatna nei tan pawh a tha hle.

Biliindahimbu adoolodiilwuu yabuu diibadi Za?

• Double Leg Stretch exercise hian Hundred nen thawhhona tha tak a nei a, core a tichak zual a, stamina a tichak bawk a, hei hi Hundred-a repetitive pulses tha taka tih theihna atana mamawh a ni.
• Scissor exercise hian Hundred hi a tichak a, pum hnuai lam ruh leh hip flexors te a ngaihtuah a, Hundred hian pum chunglam a ngaih pawimawh dan nen a inzawm chuan pum chhunga workout inthlau tak a pe a ni.