Ko ngā mīhini wīra me ngā mīhini tū-ā-ringa, hei taputapu noa, ki te kore e whakahaeretia tika, ehara i te mea ka whakaiti noa i te pānga o te whakakori tinana engari ka pāngia hoki e ngā whara hākinakina. He maha ngā kaiwhakamahi, nā te kore mārama ki ngā mātāpono o te taputapu, he maha ā rātou hē i roto i ngā āhuatanga pēnei i te whakatikatika tere me te whakahaere tū. Ka wetewetehia e tēnei tuhinga ēnei hapa noa, ā, ka whakaratohia he tikanga whakatika me ngā mātāpono o te pūtaiao hākinakina hei āwhina i ngā kaiwhakamahi ki te whakamahi haumaru me te whai hua i ngā taputapu.
Wīra: Āta karohia ngā mahanga huna o te tere me te tū
Te whakarerekētanga tere: Te whai matapo i te "tere" kaua ki te "pūmau"
He hapa noa:Ina whakamahia e te hunga tīmata tētahimīhini oma, he maha tonu tā rātou tere ki te whakanui ake i te kaha o te whakangungu, ā, ka tere tonu te whakatakoto i te tere ki runga ake i te 8km/h, ka arahi tēnei ki te piko whakamua, ki te takahi i ngā hikoi, tae noa ki te hinga nā te kore e taea te pupuri i te manawataki. Kei te taunga tonu ētahi tāngata ki te tīmata i te "tere oma", me te wareware ki te tukanga whakamahana me te urutau o te tinana, ka piki ake te mōrearea o te pakaru me te haehae o ngā hononga.
Tikanga whakatikatika:Me whai te whakarerekētanga tere i te mātāpono o te "piki haere mārire". I te wā whakamahana (ngā meneti tuatahi e 5), whakahohehia ngā uaua mā te hikoi i te tere o te 4-5km/h. I te wā whakangungu ōkawa, whiriwhiria he tere oma o te 6-7km/h i runga i tō ake kaha, ā, kia mau tonu tō manawa (ko te kaha ki te kōrero noa te paerewa). Ki te hiahia koe ki te whakanui ake i te kaha, kaua e whakanui ake i te tere neke atu i te 0.5km/h i ia wā. Whakarerekētia i muri i te 3 ki te 5 meneti o te urutau. E whakaatu ana ngā rangahau i roto i te tinana hākinakina ka taea e te tere ōrite me te whakahaere te tahu ngako me te whakaiti i te kaha pānga ki ngā hononga turi.
Te whakahaere i te tū: Te tuara piko me te hikoi nui
He hapa noa:Mā te titiro ki raro ki te papaaho me te uma e piko ana i a koe e oma ana ka pā te taumahatanga ki ngā uaua o muri. Ina roa rawa te hikoi, ka puta he kaha pānga kaha ina pā te rekereke ki te whenua, ka tukuna ki ngā turi me ngā hononga hope. Mā te nui rawa o te ruru o ngā ringa, te taumahatanga rānei, ka whakararuraru tonu i te taurite o te tinana.
Tikanga whakatikatika:Kia mau ki te tūnga "tūnga koretake" – kia tika tō mahunga, kia tika te titiro whakamua, kia wātea ō pakihiwi, kia whakakahangia hoki ō uaua matua kia pumau ai tō tinana. Kia 45% ki te 50% o tō teitei (tata ki te 60 ki te 80 henimita te tawhiti). Tau ki waenganui o ō waewae i te tuatahi, kātahi ka pana atu ki ō matimati hei whakamahi i ngā uaua o ō waewae hei whakamama i te kaha o te pānga. Pikohia ō ringa ki te 90 nekehanga, ka huri noa i a rātou me tō tinana, me te kore e neke ake te kaha i waenganui o tō tinana. Ka rite tēnei tū ki ngā mahi koiora tangata, ka taea te whakamarara i te pēhanga o ngā hononga, me te whakarei ake i te pai o te oma.
Mīhini tū-ā-ringa: Whakahaere pūtaiao o te koki me te kaha
Koki Tū Ringaringa: Te wero matapo i te "tū ringa katoa"
He hapa noa:Ina whakamahia he mīhini tū-ā-ringa mō te wā tuatahi, ka hiahia nui te tangata ki te whakamātau i te tū-ā-ringa poutū 90°, ka warewarehia te urutau o te kaki me te tuaiwi. E whakapono ana ētahi kaiwhakamahi ko te nui ake o te Koki, ko te pai ake o te pānga, ka hua ake he pupuhi nui o te roro me ngā tohu pēnei i te whanoke me te whakapairuaki. I tīmata ētahi tāngata ki te mahi tū-ā-ringa i te wā kāore i raka te Koki, ā, i puta te mataku i te piko ohorere o te taputapu.
Tikanga whakatikatika:Me whakarite te koki tū ringa kia rite ki te taumata manawanui o te tinana. Me tīmata ngā tīmatanga i te 30° (te wāhi e hanga ana te tinana i te koki 60° ki te whenua), me te pupuri i tēnei koki mō te 1-2 meneti i ia wā. Whakanuia te koki mā te 5° ki te 10° i ia wiki, ā, āta urutau ki te 60° ki te 70° (kua rawaka tēnei koki hei whakatutuki i ngā hiahia o te kukume tuaiwi). Whai muri i te whakarite i te koki, kia tino whakaū kei te tangi "pāwhiri" te taputapu raka, ā, pana mārire te taputapu ki tō ringaringa hei whakamātautau i tōna pumau. E tohu ana te rongoā hākinakina kāore he painga tāpiri mō ngā tū ringa neke atu i te 75 nekehanga ki te tangata noa; engari, ka whakanui ake i te taumahatanga ki te pūnaha manawa.
Te whakamahi me te tiaki i te ringa: Te whakawhirinaki ki te ringa hei tautoko, me te kore e mau tonu
He hapa noa:I te wā e tū ana te ringa, ka mau kaha ngā ringa e rua ki ngā kakau, ka tau te taumaha o te tinana ki runga i ngā ringa, ka pāngia te pakihiwi. Ki te kore e mau te whitiki nohoanga, ki te kore rānei e wetekina, ka ngaro te tautoko ina wiri te tinana. I muri i te tūnga ringa, mā te hoki tere ki te tūranga taketake ka hoki tonu te toto, ka pāngia te roro e te mamae.
Tikanga whakatikatika:I mua i te tīmatanga, herea te whitiki haumaru ki tō hope me tō puku. Me piri te whitiki kia taea ai te whakauru i tētahi maihao, kia tata ai tō tinana ki te taputapu. I te wā e tū ana, kia mau te pumau o te tinana mā te whakamahi i te kaha i roto i ngā uaua matua. Tautokohia mārire ngā ringaringa ki ngā ringa e rua hei āwhina i te taurite, ā, kaua e waha i te taumaha. I te wā e heke ana, whakahohehia te mahi heke puhoi o te taputapu (ki te kore e wātea tēnei mahi, me āwhina koe e tētahi atu kia āta tautuhi anō). I muri i te hokinga ki te tūranga tīmatanga, noho mārire mō te 30 hēkona kia tau te rere o te toto i mua i te tū ake. E hangai ana tēnei mahi ki ngā mātāpono o te miihini tuaiwi, ā, ka taea te whakaiti i te whakaohooho o ngā oko toto i puta mai i ngā huringa o te tūranga o te tinana.
He whakaaro hē noa: Te whakaaro whānui i roto i te whakamahinga taputapu
Kaua e aro ki te whakamahana me te whakamatao
Ngā hapa noa:Tū tika ana i runga i te mīhini oma hei tīmata i te oma, takoto rānei i runga i te mīhini tū-ā-ringa hei tīmata i te mahingā tūnga ringa,te whakarērea te wā whakamahana. Whakamutua te mīhini ka haere tonu i muri i te whakakori tinana, me te kore e aro ki te whakangā o te uaua.
Tikanga whakatikatika:Me mahi te whakamahana hihiri mō te 5 ki te 10 meneti i mua i te whakamahinga – ka taea e ngā kaiwhakamahi o te mīhini oma te hiki i ngā waewae me ngā lunge teitei. Me neke ngā kaiwhakamahi mīhini hurihuri i ō rātou kaki (huri mārire ki maui me matau) me ngā hope (huri mārire) hei whakahohe i ngā rōpū uaua matua. Te totoro pūmau i muri i te whakakori tinana: Arotahi ki ngā kuao kau i runga i te mīhini oma (totoro lunge pakitara) me te mua o ngā huha (hiki waewae tū). Ko ngā mea matua o te mīhini tū-ā-ringa ko te whakangāwari i ngā pakihiwi me te tuara (whanui i te uma me te totoro) me te kaki (noho me te kuhu i te kauae). Me pupuri ia nekehanga mō te 20 ki te 30 hēkona. Ka taea e te whakamahana te whakarei ake i te ngāwari o ngā uaua, ā, ko te whakamatao te mea nui ki te whakaiti i te kohikohinga waikawa lactic.
Te whakangungu nui rawa: Te ngaronga o te mana whakahaere i te auau me te roa
Ngā hapa noa:Mā te whakamahi i te mīhini oma mō te neke atu i te kotahi hāora i ia rā, mā te tū ā-ringa rānei mō ngā rā maha karapīpiti ka ngoikore te uaua me te ngoikore o te pūnaha ārai mate.
Tikanga whakatikatika:Whakahaerehia te auau o te whakangungu o te mīhini oma ki te 3 ki te 4 ngā wā i te wiki, me ia wā whakangungu e 30 ki te 45 meneti te roa (tae atu ki te whakamahana me te whakamatao). Whakamahia te mīhini tū-ā-ringa e 2 ki te 3 ngā wā i te wiki, me ia wā whakangungu kaua e neke atu i te 5 meneti (te roanga o te wā). Ina tukuna e te tinana ngā "tohu", me okioki - hei tauira, ki te mamae ngā hononga i runga i te mīhini oma, ki te roa rānei te mamae o te upoko mō te neke atu i te 10 meneti i muri i te tū-ā-ringa, me okioki te tangata mō te 1-2 rā i mua i te tīmatanga anō o te whakangungu. E whai ana te korikori i te mātāpono o te "whakaora nui rawa". Mā te okiokinga taurite anake ka taea e te tinana te ora me te kaha ake.
Ko te matatau ki te whakahaere tika o ngā mīhini oma me ngā tū ringa e whakawhirinaki ana ki te mārama ki te ariā "he mahi mā te tinana ngā taputapu" – me whakarerekē ngā tawhā pēnei i te tere me te koki ki te kaha o te tangata, kaua ki te tāwhai noa i ētahi atu. Whai muri i te whakatika i ngā mahi hē, ehara i te mea ka taea anake te whakapai ake i te whai huatanga o te whakangungu, engari ka taea hoki te whakaiti i te mōrearea o ngā whara hākinakina neke atu i te 80%, ka waiho te oranga tinana hei whakatairanga i te hauora.
Wā tuku: Hōngongoi-09-2025