Salum Hkam Kaja Na Matu Hkan Sa Ra Ai Lam Ni ( 2 )

Salum hkam kaja ai hte seng nna daw (2) hpe bai tang madun dat ai.

6. Malu masha hta Jum Shayawm u
Sai rawt ana hpe shayawm lu na matu malu masha hta jum hpe sharang u. Jum loi sha bang ai nam chying hpe sha shaman yang grau kaja ai. Jum sha n’ga tsi-shum hpe mung n’sha ai rai jang grau kaja ai. Dai majaw mai byin ai daram shinggan kaw dut ai malu masha hta, tinang dum n’ta hta shadu sha ai gaw, hkam kaja lam hte grau htuk manu ai.

7. Hka-yawm Lu Ai Hpe Jahkring U
Hka-yawm lu ai hpe jahking kau ai ladat mali hpe shakut nna galaw yang kaja ai.
1) N’htoi 1, lu taw nga ai hka-yawm kaw nna ka-ang hkup hpe shayawm kau ra ai.


2) N’htoi 3, ka-ang hkup shayawm nna lu taw ai kaw nna, kalang mi bai ka-ang hkup bai shayawm nna lu na.
3) N’thoi 5, Dai lu nga ai kaw nna, kalang mi bai ka-ang hkup di nna lu na.
4) Hka-yawm lu hkring ai n’htoi , dai shani hta lu nga ai hpe tesp kawp jahkring kau u.                                                    Ndai ladat gaw, mungkan hta, Tsi du ni hpa ja jaw da ai ladat langai mi re.

8. Tinang a Hkum Hkrang Mahtin ai hpe Matut kaja ai hku lajang Da Na
Hkum hkrang hpum jat wa shagu, salum ana, hkum chyen mi si ai hte sai dwi ana ni byin na matu tsa lam sadang grau law wa ai. Dai majaw tinang a hkum hkrang mahtin ai hpe grau nhpum jat na madu sadi let, tinang hte manu ai hkam kaja lam exercises ni hpe galaw lajang ra ai.

Lani mi hta, tinang sha ai malu masha yawng pawng ai calories hta na 200-300 calories hpe shayam nna sha ai, dai ngut jang lani mi n’law htum minutes 30 daram lam hkawm ai rai jang, tinang a hkum mahtin ai hpe hkam kaja ai madang de lu tawn da na hku re. Dai majaw tinang gaw,  lani hpe hta malu masha sha ai shaloi calories kade sha ai ngu ai hpe maram chye sai.

9. Kaja Ai Myit Jasat Tawn nna Galaw Na
La ma nna, tinang hku nna exercises galaw ai kaw nna hkring mat ai, hka-yawm ni bai lu wa ai, sau law ai malu masha ni hpe bai sha wa ai nga jang, tinang a myit jasat hpe kaja ai hku bai galai shai nna, dai ni hpe bai tawn shakut let, hkam kaja ai sak hkrung lam de bai galaw hkawm sa ra ai.

10. Tinang Hkum hpe Shagrau Chye Ra Ai
Exercises ni galaw wa ai shaloi, hka-yawm ni jahkirng lu ai shaloi, hkum hkrang mahtin ai yawm wa ai shaloi tinang hkum tinang shagrau ai hku nna, lama ma mari nna (sh ) sumla yu ai hku nna, myit hpe n’gun jaw let shagrau ai  hku dai lam ni galaw mai ai.

Myu sha ni yawng ngwi pyaw hkam ja nga u ga.

REF: UW Health

Ja Tawng Naw

 

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