Thinlung Taksa ngandam duhmi hna nih tuah ding mi…

vawlei cung a a biapi bik zeidah si timi in hal hna seh law ngandam na ti ko lai, kan ti cio ko lai ngandam tluk in a nuam mi hi vawlei cung ah a um lo…

Pumsa Ngandamnak ding caah

1 Nikhat ah minutes 30 in exercise tuah piak lengmang ding…

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2.Nikhat ah Ti Hrai 8 in din piak lengmang ding….

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3.Nikhat ah Suimilam 8 cung ih piak lo ding…

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lungthin lei ngandamnak ding caah

4  midang sining he i tah chun lo ding, zei caah kan ti si ahcun hawi bantuk in kan cawlcangh khawh ti lo tik ah lungthin tha der nak a chuak khawh caah asi…( kan kokkek sining a dan ca zong ah)

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5  Caan nih hin zei thil paoh a damh khawh, a caan lio ah i thlopbul le hmanthiam kan herh cu nih cun damnak le nunkhua sau nak a chuah pi…

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6  Thil na ti khawh lio le na thazang (na rumnak) hmang in mi va namneh hna hlah, zei caah tiah cun hmailei kan sining ding kan hngalh chung rih lo caah asi..

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