He mahi uaua te whakaiti taumaha, inā koa mō te hunga pukumahi. He uaua te haere ki te whare takaro tinana, engari me te whakamahi i te mīhini oma i te kāinga, kāore he take e kore ai e mahi. He huarahi pai ngā whakangungu mīhini oma ki te tahu i ngā kaora me te whakaheke i ngā taumaha nui. Anei ētahi tohutohu me ngā tinihanga mō te whakaiti taumaha i runga i te mīhini oma.
1. Kōwhiria temīhini oma matau
Ko te whiriwhiri i te mīhini oma tika te taahiraa tuatahi ki te whakaiti taumaha whai hua. Rapua he mīhini oma me te āhuatanga piki. Mā tēnei āhuatanga ka whakanui ake i te kaha o ō whakangungu tinana, ā, ka āwhina i a koe ki te tahu i ngā kaora. Mā te mīhini oma me te mata oma nui ake ka taea te whakangungu uaua ake, whai hua ake. Hei tāpiri, mā te mīhini oma me te mimiti ru ka māmā ake te mahi i ō hononga, ka pai ake ai tō whakangungu tinana.
2. Tīmata āta
Ko te mea nui ki te whakaheke taumaha whai hua i runga i te mīhini oma ko te tīmata mārire. Mena he hou koe ki te whakakorikori tinana, tīmata mārire ki te hikoi mārire mō te 30 meneti. Whakanuia mārire te tere i roto i te wā. He mea nui kia kaua e peke tere rawa kia kore ai e whara. Mena kei te ora koe i te whara, kei te pāngia rānei koe e te mate hauora, tēnā kōrero ki tō tākuta i mua i te tīmatanga o tētahi kaupapa whakakorikori tinana.
3. Whakaranua
Ka tere te hoha o te mahi i te whakangungu kotahi i runga i te mīhini oma i ia rā, i ia rā. Mā te whakaranu i tō mahinga ka āwhina i te ārai i te hoha, ā, ka uaua ake hoki ō whakangungu. Kia mau tonu te whakaaro o tō tinana mā te whakamātautau i ngā pikinga, ngā tere me ngā wā rerekē. Mā te whakauru i te whakangungu wā kaha-teitei (HIIT) ki roto i ō whakangungu ka āwhina i a koe ki te tahu i ngā kaora i roto i te wā poto.
4. Aroturuki i te ahunga whakamua
He mea nui te aroturuki i tō ahunga whakamua kia mau tonu ai te hihiri. Puritia he rārangi whakangungu, whakamahia rānei te taupānga hei tuhi i ō whakangungu, tae atu ki te tawhiti, te tere me ngā kaora i tahuna. Mā te aroturuki i tō ahunga whakamua ka āwhina i a koe ki te kite i te whakapainga i roto i te wā, me te whakatenatena i a koe kia haere tonu. Hei tāpiri, mā te whakatakoto i ngā whāinga pono ka āwhina i a koe kia aro tonu ki tō haerenga whakaiti taumaha.
5. Whakakīia tō tinana ki te hinu
He rite tonu te hiranga o te kai hauora me te noho wai i roto i te tinana ki te whakakori tinana. Whakakīia tō whakangungu ki tētahi kai hauora, ki tētahi paramanawa rānei i mua atu, i muri mai hoki i ia wā whakangungu. Kia nui te wai e inumia ana i mua atu, i te wā e whakangungu ana, me muri mai hoki i tō whakangungu kia mau tonu ai te wai.
6. Tāpirihia te whakangungu kaha
Mā te tāpiri i te whakangungu kaha ki tō whakangungu oma i runga i te mīhini oma ka āwhina i a koe ki te tahu i ngā kaora me te hanga uaua. Whakauruhia ngā mahi hiki taumaha, ngā mahi whakakori tinana pēnei i te lunges, te squats, me te push-ups ki roto i tō mahinga whakakori tinana. Ka āwhina te whakangungu kaha i a koe ki te hanga uaua me te whakanui ake i tō pākia o te tinana.
7. Kaua e whakarērea
He haerenga e hiahia ana ki te whakapau kaha me te manawanui te whakaiti taumaha. Kaua e ngakaukore ki te kore e kitea wawetia ngā hua. Kia mau tonu ki tō mahinga whakakori tinana, kai hauora, kia hihiri hoki. Kia maumahara, mā te āta haere, mā te pumau ka toa te kēmu.
Hei whakamutunga, ka taea te whakaiti i te taumaha i runga i te mīhini oma mā te arotahi me te whakamahere tika. Mā te whiriwhiri i te mīhini oma tika, te tīmata mārire, te whakaranu i tō mahinga, te aroturuki i tō ahunga whakamua, te whakakaha i ō whakangungu tinana, te tāpiri i te whakangungu kaha me te noho hihiri, ka taea e koe te whakatutuki i ō whāinga whakaiti taumaha. Mā ēnei tohutohu me ngā tinihanga, ka hauora ake koe, ka harikoa ake hoki.
Wā tuku: Pipiri-05-2023