Ruhseh nei tana exercise tih loh chi

Ruh lam natna chi hrang hrang osteoarthritis, rheumatoid arthritis leh ruk chuktuah na nei te tan exercise lak a pawimawh a, chutihrualin exercise thenkhat chu ruhchuktuak tina belhchhah zawk thei a nih avangin, ruh lam natna nei tana exercise pumpelh tur ni a Times of India-in a tarlan te kan rawn chhuah chhawng e.
1. Tlan: Zing tlan te hi exercise lak dan awlsam leh tha tak a ni a, mahse, ruh chuktuah lam natna nei tan chuan tlan hi tih loh tur a ni. Kan tlan hian kan ruhchuktuah kan tihah a, tlan zawnga kan ke pen apiang khan khup, kawng, keartui leh hnungzang ruh te a nghawng thin. Tlan hi damtha pangngai tan chuan exercise lak dan tha tak a ni a, mahse, ruh lama insawiselna nei te tan chuan pumpelh zawk tur a ni. Vawi hnih khat kan ti a, kan nat pui lo a nih pawhin a rei hnuah chuan kan na a belhchhah ngei ngei zawk dawn a ni.
Tlan ai chuan ke a kal pangngai te, cycling leh tuihleuh te pawh tih zawk tur a ni. Heng exercise te hian heart rate a tisang a, tihrawl a titang a, mahse, ruhchuktuah a nghawng na ve lo thung.
2. Deep squat & lunges: Deep squat leh lunges te hi kawng hnuailam tihchak nana exercise tha zet mai a ni a, mahse, khup kan hman nasat avangin hetiang exercise hi chu khup na nei tan tih loh tur a ni a, a aiah shallow squat, chair squat emaw wall sit te emaw a tihchi zawk.
3. Leg press machine: Gym velah te kan kal a nih lem loh chuan leg press machine hi chu kan hmelhriat vak lo mai thei e. Thil rit tak tak tlawh kanna chi exercise a ni a, khup leh kawng a hah thin hle a, chuvangin kut leh kawng na nei tawhsa tan chuan pumpelh tur a ni. Bridges, step-downs emaw mini squat emaw te pawh a him zawk e.
4. Polymetric moves: Jump squat, box jump, burpee te hi exercise hahthlak, ruhchuktuah hmanrimna, force na tak tak rang tak taka an dawn rengna a ni a, chuvangin arthritis leh ruhchuktuah na nei tan chuan pumpelh tur a ni. Hetiang exercise hi na nei lo tan chuan exercise tha tak a nih rualin, ruh lam fel lo nei tawh sa tan chuan na belhchhahtu a ni zawk thei.
5. Sports: Sports hi taksa hrisel nan a tha a, chutihrualin ruhseh leh ruhchuktuah na nei tana tih ve loh chi a awm. Basketball, tennis, badminton, football tih ang chi te hi rang taka taksa inher deuh thut thut te a ngai thin a, ding leh vei, hma zawng leh hnunglama tawlh leh tlan thut thut te a ngai a, hetiang lam chi sports hi arthritis leh ruhchuktuah na nei tawh sa tan chuan pumpelh tur a ni. |hatpui aiin kan nat belhchhah zawk ang tih a hlauhawm tlat.
6. Step: Step a chho leh chhuk zawnga tlan leh kal vak vak hi ruhseh leh ruhchuktuah na nei tan exercise lak dana pumpelh ngai chi a ni. A bikin chhuk zawnga kal hian khup-in load a la rit lehzual a, arthritis leh ruhchuktuah na nei, a bikin khup leh kawng na nei te chuan hetiang hi pumpelh a tha.