I te ngaru whakapakari tinana o te motu me te rongonui o ngā mīhini oma kāinga, he nui haere ngā kaiwhaiwhai whakapakari tinana e hoko ana i ngā mīhini oma kāinga hei whakakorikori tinana me te pupuri i te hauora. Ko te mea e kīia nei ko te "mahi hei mahi i ngā mea pai me whakakoi tuatahi i ana taputapu", ki te whakamahi noa i te mīhini oma hei oma, ka nui rawa te maumau. I tēnei rā ka whakaakona koe e au ki te whakamahi pai i te mīhini oma mō te whakapakari tinana, me te whakawhanake i ngā mahi o te mīhini oma kāinga ki te taumata teitei. Kia titiro tātou.
01 Te momo hikoi maunga
E mōhio ana tātou katoa ka taea e ngā mīhini oma te whakatauira i te piki maunga mā te whakarerekē i te uara o te pari. Ko te "hīkoi maunga" hei momo whakakori tinana taketake mō te whakangungu mīhini oma, he tino pai mō ngā hoa kāore anō kia whiwhi whakangungu oma ngaio, ā, e whakamahi ana i temīhini omamō te wā tuatahi.
Whakamahia te tikanga motuhake o te "hīkoi maunga": Tuatahi kimihia te tūranga o te pātene whakatikatika pari i runga i te mīhini oma, ka tātarihia te kaha o te whakangungu e rite ana ki ngā uara pari rerekē. I te tīmatanga, ka taea te whakarite i te pari ki te pari waenga o te whenua, he mea watea mō ō tātou uaua ki te uru atu ki te āhua o te whakangungu. Whai muri i te whakamahana wawe, ka āta urutau ō tātou tinana ki te kaha o te whakangungu i raro i te pari, ā, ka taea te aro atu ki te kaha o nāianei o te whakangungu i raro i te pari, ā, ka āta whakarite i te uara pari o te mīhini oma, kia pai ake ai te whakangungu i te mahi a te manawa me te kaha o te uaua.
Kia mōhio mai, ina whakahaerehia e tātou te whakangungu "hīkoi maunga", me pupuri tonu tātou i te tū āhua ngāwari me te paku whakamua, me te huri noa i ngā ringa i te wā e neke ana, kāore e hiahiatia kia mau te hononga o te turi, kia aro ki te raupapa o te waewae i te wā e tau ana, me te whakamahi katoa i te kaha o te āwhata o te āwhata hei ārai i te turi kei pāngia rawatia, kei pakaru rānei. Hei tāpiri, kaua te uma e hiki rawa, ā, me pupuri te waewae ki te whānuitanga teitei ki muri hei karo i te whara o raro o te tuara. Te whakamahinga wawe omīhini omaE hoa mā, kaua e whakaaro he tino māmā te "piki mārire", mena ka kitea e te katoa i muri i te wheako, ehara i te mea iti te uauatanga. Inaa, he āhuatanga anō tō te whakangungu mīhini oma, i ia pikinga o te uauatanga, ka tino pai ake te whai wāhi atu o ō tātou uaua waewae, ā, me nui ake ngā pūnaha aerobic me te anaerobic hei whai wāhi atu. Koinei anō tētahi o ngā take ka taea e te mīhini oma te whakangungu katoa i te aerobic me te hanga i ngā uaua o ngā hope me ngā waewae.
Mena he momo whakangungu taumata-tīmatanga te mea tuatahi, ko te "tere roa o te wā" he momo whakangungu poto, tere o te oma. Ko te "oma tere roa o te wā" e aro nui ana ki te wā tika o te whakangungu, ā, ko te momo whakangungu poto-roa ka taea te whakatere i te pikinga o te uara β-endorphin i roto i tō tātou toto, ka taea ai e tātou te whakaputa i tētahi āhua hinengaro pai. Ko te "oma tere roa o te wā" he momo whakangungu rongonui i ēnei rā, ko te tikanga he 20 ki te 60 hēkona o te oma tere roa, he 20 ki te 60 hēkona o te okiokinga i roto i tētahi huringa pēnei, ka taea ai e tātou te whakatutuki i te pānga o te Qi me te tohanga toto me te whakarei ake i te hauora tinana. He aha te pai ake o te pānga whakangungu o te "oma tere roa o te wā"? Nā te mea me kaha te uaua me te taurite o ngā hononga puta noa i te tinana ki te oma i te tere roa. I taua wā anō, me pai te mahi a te ngākau me te pukahukahu, me te pupuri i te taurite o ngā uaua matua o te tinana. Ahakoa he pai ake, he tere ake hoki te mahi "oma tere-maha-wā-wā", ko te tikanga hoki he ngoikore ake ki te whara, nō reira, ki te hiahia koe ki te whakahaere i te aratau whakangungu "oma tere-maha-wā-wā-wā-wā", kia mahara kia maha ngā rōpū whakangungu whakamahana i te tuatahi, kia mahana ai ngā uaua hononga o te tinana katoa ki te āhua nekehanga, ka taea ai te whakaiti i te whara hākinakina. Haunga ngā momo whakangungu e rua i runga ake nei, he maha ngā huarahi whakapakari tinana ngahau me te whakamere hei tūhura mā tātou. Mena hemīhini omahe pai, kakahuria ō hu oma inaianei tonu.
Wā tuku: Hanuere-01-2025