Mipa Tan Hmelthat Dan – Part 2 Hriselna

Part 2 – Hriselna leh Taksa Thau (Body Fat) Tih Hniam

I la cher ngai loh chuan I cher huna I hmelthat dan tur I hre lovang. I rin phak bakin I lo danglam thei. I hmai, nghawng, khabe, dul atangin thau a rawn tlak hnu chuan I hmel a danglam viau ang.

Tunlaiah ei in a kan hnianghnar tawh em avangin thau a awl a, thau an tam hle bawk. Chutih rualin mi thenkhat cher lutuk an awm thung. Chaw tha eitur hmu zo lo ang maia cher chhiat lutuk chu a hrisel lovin a mawi lo lamah a kal leh tawh zawk.

Kan taksa thau kalna hi a inang lo tlang – Mi thenkhat chu an hmaiah a kal bik a, mi thenkhat erawh chu an dul leh pumruaah a inhnawh thung.

Taksa thau tireh turin I duh duh laia mi chiah I paih thla thei lo.

I dul ami chiah thau I paih thei lo, chutiang bawkin I hmai a mi chiah. Taksa thau hi chu a ruala hloh a ni.

Mipa Tan Hmelthat Dan – Part 2 Hriselna

Post chhunga topic:

1. Taksa Thau Hloh Danglamna
2. Intihcher – Taksa Hriselna

1. Taksa Thau Hloh Danglamna

Taksa thau (Body Fat %) hniamin I hmel a ticher anga, I ruh a tilang deuh bawk ang.

Heng thlalak te hi han en la, Body Fat % hniam chu an hrisel zawk mai bakah vantlangin mi hmeltha kan tih ang ni zawk bawk.

 

2. Intihcher – Taksa Hriselna

A. Gym leh Workout
B. I Chaw Ei

Hmelthat dan tha ber leh mahni hriselna atana tha ber chu exer lak that leh chaw hrisel ei a ni.

A. Gym leh Workout

Pangai taka exercise lak hi hriselna atan a pawimawh lutuk.

Tunah hian kar khatah exercise (gym) ni 4-5 tal beihpuiin ka la bei ziah (kum 3+)

Ngaia exer lak thatna te chu – an zirchian dan angin:-

1. Taksa thau tur a veng. Intihcherna tha leh hrisel ber a ni bawk.
2. Natna leh damlohna a veng – Thisen sang, lung natna leh a dang tam tak pawh.
3. I ngaihtuahna (mood) a titha.
4. Rilru hah leh ngaihtuahna tam tak la kiangtu a ni.
5. Chakna (energy) a pe che.
6. Zan mut a titui.
7. Exer la thang chu mipat hmeichhiatna kawngah an hlim zawk.

Exer tha leh taksa tihlen dan that tak mai chu Gym membership neih a, weightlifting beih. Tlan ngawr ngawrin taksa ticher mahse a ti lian phah lo.

Gym I zawm tirh chuan kar 1 ah ni 4 tal kal tur. Nitin kal pawh a pawi reng reng lo.

Gym hmanga cher dan leh taksa phut dan:

1. Gym a kal
2. Rih chawi. Workout program tha tak zawm – Body of a Spartan emaw Becoming The Bull a program.
3. Pangai taka kal chhunzawm reng – kar khatah vawi 1 vel chauh ni lovin.

Gym kar 2-3 vel kal vangin I taksaah danglamna I hmu nghal dawn lo tih hria la. Thil tha nei tur chuan hun a ngai.

Amaherawhchu, Gym I kal thei lo a nih chuan mahni in lamah pawh bodyweight workout a tih theih.

Gym I kal theih loh chuan nangmahin hma I lak a ngai. I inchhungah, pawnah pawh ni se I taimak a ngai. Gymah chuan thil pakhat ti turin I kal a, mahni inah chuan thatchhiat a awl bik avangin nangmah I inthunun lehzual a ngai dawn.

Zing tin pawnah I tlan thei. Inah mahniin I workout thei bawk. Hetah hian mahnia workout dan routin awlsam a en theih.

Workout thatna chu taksa maiah a lang lo, I rilru tipakhauh tu a ni. I rilru in a duh loh thleng thlengin I tilui a, rilru chhelna siamtu a ni.

Rim taka workout atangin mahni inthunna leh chhelna I zir phah ang.

B. I Chaw Ei

Gymah I kal, exer I la tha, mahse I duh duh, chaw hrisel lo duhtawka I ei reng chuan duh angin I cherin I hrisel tha thei chuang lovang.

Ei in tha leh dik a awm.

Ei in tha chuan I rilru leh mood a titha a, taksa in a ngeih bawk. Ei in tha lo chuan a tichau zawk che a, a ti thatchhia che a, hriselna (nutrients) a nei tam lo bawk.

Mizoram leh India chhehvela awm tan chuan a harsa deuh anga, mahse cher dan tha em em mai, ka lo hman fo tawh chu low carb diet:

1. Carbohydrates (carbs) tlemte chiah,
2. Fat leh Protein tam deuh.
3. Kar 1 ah nikhat duh duh ei theih ni neih.

Exer tha tak nen I kawp phei chuanin I thau a tla zawt zawt mai ang.

Khaikhawmna

Exer I la emaw la lo a nih pawhin chaw tlemte chiah I ei chuan I cher tho ang. Chaw tlem leh lutuk chu I hriselna atan a tha leh lo thung – hnathawk turin chakna tha I nei lovang. Exer tha nen I kawp chuan I chaw ei kha a pangai aia tlem deuh hlek I ei chuan hun lo ralin I cher phah zel ang.

Hmelthat dan guide a nih angin duhthusamah chuan cher ngawt a tawk lo. Exer tha tak laka chaw tha nen kawp bawk a pawimawh. I hmelthat (hrisel) theih ang ber nih I duh chuan. Thlalaka mi te anga I cher loh theih loh chhan a awm lo. I duh tak tak a nih chuan.

Workout + Chaw hrisel I ei chuan I taksa a lo thang lian deuh deuh anga I thawmhnaw hak te hi a ni zaih mai ang. Thawmhnaw inhmeh a awl bik a. Kawnga kal te hian mi en duh nih a awl a, miin min zah bik bawk (tak tak a nia).

I cher thung a nih chuan: 1) Workout 2) Chaw tam tawk ei rawh. I workout pah chuan eng chaw pawh ei la a pawi lohna chin a awm. A pawimawh bera chu chaw ei tam (calories), calories tam I mamawh.

Part danga kan sawi nen zawm leh phei lang chuanin miin an hai fo ang che. Keimah bikah ka hmel hetianga ka thlak danglam theih hi ka rin phak bak a ni. Ka lo in enkawl ngai loh avangin ka hmelthat theih dan ang ber ka hre lo lek lo niin.

Kum a lo upatin mihring hmel chu tarlam a pan zel dawn. Chumi a nih avangin I tleirawl hmelthat lai hi theih ang tawpa thain siam rawh, hlawkna tamtak a awm nia.

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Post Inang:

1. Part 1 – Hmai leh Inchei
   
2. Part 3 – Mizia leh Thiamna