Mō te oranga tinana, he mea nui te whakakori tinana auau hei whakatutuki i te oranga hauora. Ko te mīhini oma i roto i te whare he whiringa rongonui mō te whakakori tinana o roto, e āhei ai te tangata ki te mahi i te whakakori tinana i a rātou anō. Heoi, ko tētahi pātai noa e pātaihia ana e te tini o ngā kaitākaro tauhou me ngā kaitākaro wheako ko "Kia pēhea te roa me whakakori tinana ahau i runga i te mīhini oma?" I roto i tēnei tuhinga, ka tūhuratia e mātou ngā āhuatanga e whakatau ana i te roa o te whakakori tinana i runga i te mīhini oma, me te whakarato i ētahi Tohutohu hei āwhina i a koe ki te kimi i te roanga whakakori tinana tino pai mō ō whāinga oranga tinana.
1. Tīmata ki tētahi whakaaro taahiraa-i-te-taahiraa:
Ahakoa he hou koe ki te oma mīhini, he mātau rānei ki te oma, he mea nui kia whakatata atu koe ki ō whakangungu me te ariā ahu whakamua. Mā te tīmata āta haere, mā te whakanui haere i te wā whakangungu ka āwhina i te ārai i te whara, ā, ka taea e tō tinana te urutau. Tīmata ki ngā whakangungu poto ake, kātahi ka piki haere ki ngā whakangungu roa ake i te wā.
2. Whakaarohia tō taumata hauora:
He mea nui tō taumata hauora o nāianei ki te whakatau i te roanga pai o te whakangungu i runga i te mīhini oma. Mena kei te tīmata noa koe, kei te ngoikore rānei tō taumata hauora, ngana kia 20-30 meneti te roa mō ia wā whakangungu. Āta whakanuia te roanga ki te 45-60 meneti i a koe e ahu whakamua ana, kia kaha ai te whakapakari. Heoi, kia mahara he rerekē te katoa, nō reira whakarongo ki tō tinana, ā, whakatikatikahia kia rite.
3. Whakatakotoria he whāinga motuhake:
Mā te whakatakoto whāinga motuhake ka taea e koe te whakarite i ō whakangungu i runga i te mīhini oma. Ahakoa ko te whakaiti taumaha, te manawanui o te ngākau, te whakapai ake rānei i te hauora whānui tō whāinga, mā te whai whāinga mārama ka āwhina i te whakatau i te roa e tika ana. Mō te whakaiti taumaha, he pai pea ngā wā whakangungu roa o te mīhini oma (tata ki te 45-60 meneti). Heoi, mō te manawanui o te ngākau, he rite tonu te whai hua o ngā wā whakangungu poto (HIIT) (tata ki te 20-30 meneti).
4. Kia mārama ki te hiranga o te kaha:
Ka pā tika hoki te kaha o tō whakangungu i runga i te mīhini oma ki te roanga pai. Ko ngā whakangungu kaha-nui, pērā i te oma tere, ngā whakangungu HIIT rānei, ka whai hua ake i roto i te wā poto ake. Ko te roa o ēnei whakangungu he 20-30 meneti te roa, ā, ka taupatupatu i waenga i te whakangungu kaha me te whakaora. I tētahi atu taha, ka taea te mahi i ngā whakangungu iti-ki-te-waenga mō ngā wā roa ake, mai i te 30 meneti ki te haora.
5. Whakatikatikahia tō kaupapa mahi:
Ko tētahi atu mea hei whakaaroaro māu i te wā e whakatau ana i te roa o te whakangungu i runga i te mīhini oma ko tō rārangi mahi. Ahakoa he mea nui kia whakaritea ngā mahi matua mō te whakangungu, mā te kimi i tētahi roanga e pai ana ki tō rārangi mahi ka nui ake te tūponotanga ka mau tonu koe ki tēnā. Whakamātauria ngā roanga rerekē kia kitea rā anō e koe te wāhi pai e taea ai e koe te pupuri i tētahi rārangi mahi auau me te kore e pōuri, e taumaha rānei.
hei whakamutunga:
Nō reira, kia pēhea te roa o te wā e tika ana kia whakakorikori tinana koe i runga i te mīhini oma? Hei whakamutunga, kāore he whakautu kotahi e pai ana mō te katoa. Ko te roanga pai e whakawhirinaki ana ki ngā āhuatanga maha, tae atu ki tō taumata hauora, ō whāinga, tō kaha, me te wātaka. Kia maumahara ki te tīmata mārire, me te whakanui mārire i te wā whakakorikori tinana i roto i te wā, me te whakarite kia rite tonu te mahi. Mā te kimi i te roanga tika mō ō whakakorikori tinana, ka eke koe ki te huarahi tika ki te whakatutuki i ō whāinga hauora me te pārekareka ki ngā painga o te whakakorikori tinana auau. Kia pai te oma!
Wā tuku: Hōngongoi-12-2023