Kāore e taea te whakakore he tino pai te mīhini oma, ahakoa te taumata o tō hauora. Ina whakaarohia he mīhini oma, he māmā noa te whakaaro ki tētahi e oma tere ana i te tere pumau, kāore e tino pai. Ehara i te mea he ahua koretake noa iho tēnei, engari kāore hoki e tika ana mō te mīhini oma tawhito! He take kei roto i ngā mīhini oma i roto i ngā whare takaro katoa – ehara i te mea ko te oma te mahi tino "mārama". Anei aku tohutohu matua hei whakamahi pai i ō whakangungu mīhini oma.
1. Whakangahau i te hinengaro me te tinana
Pērā i ngā mea katoa o te ao, he mea pai te whakaranu i ngā mea. Kāore tātou e pānui i te pukapuka kotahi anō, ā, nō reira, kāore hoki te mahi i te mahi o te mīhini oma kotahi e hua mai ai ngā hua pai rawa atu. Hei ahu whakamua – te hanga i te manawanui me te kaha, te tere me te hauora whānui – he mea nui kia whakarerekē i tāu mahi. Whakamahia te tere, te piki me te wā kia mau tonu ai te hihiri. Hei tauira, ka taea e koe te hikoi tere i runga i te piki iti mō te meneti kotahi, kātahi ka oma tere me te papatahi mō te 30 hēkona, ka mahi anō, kātahi ka hikoi i runga i te piki teitei ake, me ētahi atu. Mā ēnei katoa ka nui ake te ngahau me te whai hua o te whakangungu!
2. Haere mariko
He maha ngā mīhini oma e haere mai ana me te whānuitanga o ngā hōtaka, ngā taupānga rānei, pērā iB5-440 a DAPOWe whakatuwhera ana i tētahi ao o ngā kaupapa whakahihiri – ā, ka taea e koe te oma i ngā ara tūturu hei pupuri i te hihiri. Ka hurihia e te mīhini oma tō tere me tō piko kia rite ki te ara kia whiwhi ai koe i te āhua o waho, engari kāore he pānga. Ka whakaranua e ngā kaupapa te kaha kia kore ai koe e oma i te tere tonu. Ko te mutunga he whakangungu tino whai hua, ka noho whakaaro tō tinana, ā, me kaha ake te mahi.
3. Haereere
Tērā pea ka whakaaro koe he moumou noa iho te eke ki runga i te mīhini oma, me te kore e oma, e oma tere rānei. Kāore au i te tino whakaae. Ko tētahi o ngā whakangungu pai rawa atu ka taea e koe te whakapakari i tō tinana ko te hikoi. He pono, he nui ake ngā mahi i tua atu i tēnā, ā, koinei te wāhi e whai wāhi mai ai te mahi piki. Mā te whakanui ake i te piki, ka kaha ake te mahi a tō tinana o raro. Hei tāpiri, i te pikinga pai, ka tino piki ake te tere o te ngakau, engari i te tere puhoi ake, ngāwari ake te whakahaere. Ko te ataahua o tēnei ko te taea e koe te tīmata me te pikinga me te tere iti iho, ā, ka piki haere mārire (ka tere rānei mēnā e pai ana koe). Ka taea hoki e koe te whakanui ake, te whakaiti i ēnei tautuhinga puta noa i te whakangungu kia whai wā okiokinga, kia taea ai ētahi wā whakaora.
4. Mahi i roto i tō rohe tere ngakau e hiahiatia ana
He huarahi pai rawa atu te mōhio kei te whakangungu koe i te rohe tika māu hei whakatutuki i te hua pai rawa atu o tō whakangungu. He maha ngā mīhini oma e haere mai ana me ngā pūoko tere ngakau kua whakauruhia. He pai ake, he tika ake hoki te mataaratanga, te whitiki rānei hei aroturuki i te tere ngakau. Hei tatau i tō tere ngakau e hiahiatia ana, me tuatahi ka hiahia koe ki tō tere ngakau mōrahi. He tataunga māmā noa iho. Tangohia tō tau mai i te 220. Nō reira, ki te 40 tau koe, ko te tere ngakau mōrahi ko te 180 ngā pao i te meneti. I te nuinga o te wā, e taunakihia ana kia mahi i waenga i te 50 me te 85% o tō MHR, nō reira ko te taumata 50% mō te tangata 40-tau te haurua o te 180 – 90bpm. He pai te mōhio kei hea koe kia taea ai e koe te wero i a koe anō. Ka āwhina hoki i a koe ki te ako i te wā e pana ana koe i a koe anō ki tawhiti rawa! Heoi anō, he pai hoki te whakamahi i te tauine RPE (Rate of Perceived Exertion). I te nuinga o te wā, kei waenga i te 1-10 tēnei, ko te 1 te iti. I a koe e whakakorikori tinana ana, ka pātai koe ki a koe anō kei hea koe i runga i te tauine. Ki te mea kei te tata koe ki te 10, he tohu anō tēnā kia āta haere!
5. Whakakīia tō whakangungu ki te whakangungu kaha
Kia pai ō mahi whakangungu i runga i te mīhini oma, engari kia tino whakangungu koe i te tinana katoa kia toru ngā wā i te wiki. E 20 meneti noa iho pea ēnei mā te whakamahi i ētahi taumaha kore utu pērā i ngā dumbbell, ngā mīhini ātete, ngā mahi whakangungu taumaha tinana rānei. Ka whakanui ake koe i tō pākia o te tinana, ka akiaki hoki i te kaha me te whakapakari tinana.
Wā tuku: Hepetema-05-2023