Ko te ngaro o te taumaha he mahi tino uaua, ina koa mo tatou e noho pukumahi ana.He uaua te haere ki te omaoma, engari me te wīwīwīwī i te kāinga, karekau he take kia kaua.He huarahi pai ki te tahu Calories me te whakaheke i te taumaha o nga mahi takawaenga.Anei etahi tohutohu me nga tinihanga mo te whakaiti i te taumaha i runga i te wīra.
1. Whiriwhiria tetakawaenga matau
Ko te whiriwhiri i te wīwī tika ko te taahiraa tuatahi ki te whakaheke taumaha.Rapua he wīra me te ahua whakaheke.Ko tenei ahuatanga ka whakanui ake i te kaha o au mahi whakangungu me te awhina i a koe ki te tahu atu i nga kaata.Ma te wīra me te mata rere nui ake e taea ai te mahi whakawero, whai hua.I tua atu, ma te wīwīwīwī me te ruku ohorere ka ngawari ake te mahi i o hononga, kia pai ake ai to mahi.
2. Kia ata timata
Ko te matua ki te mate taimaha whai hua i runga i te wīwī ko te tīmata puhoi.Mena he hou koe ki te korikori tinana, me timata ma te hikoi puhoi mo te 30 meneti.Whakanuia te tere i roto i te waa.He mea nui kia kaua e peke tere kia kore ai e whara.Mena kei te ora koe i tetahi whara, he mate hauora ranei koe, tena koa korero ki to rata i mua i te tiimata i tetahi kaupapa whakakori tinana.
3. Whakaranuhia
Ko te mahi i taua mahi i runga i te takawaenga i ia ra ka tere te whakararu.Ma te whakakotahi i o mahi ka taea te aukati i te hoha me te whakawero i o mahi.Kia mau ki te matapae i to tinana ma te whakamatautau i nga kopae rereke, nga tere me nga waahi.Ko te whakauru i te whakangungu awheawhe teitei (HIIT) ki roto i o mahi ka awhina koe ki te tahu i nga kaarai i roto i te wa iti.
4. Aroturuki i te ahunga whakamua
Ko te whai i to ahunga whakamua he mea nui ki te noho hihiri.Puritia he rangitaki mahi, whakamahi ranei i te taupānga hei tuhi i o mahi whakangungu, tae atu ki te tawhiti, te tere me nga kaarai kua tahuna.Ko te whai i to ahunga whakamua ka awhina koe ki te kite i te whakapai ake i roto i te waa me te akiaki i a koe ki te haere tonu.I tua atu, ko te whakarite i nga whainga whaitake ka awhina koe ki te arotahi ki to haerenga mate taimaha.
5. Whakanuia to mahi
Ko te kai i te kai hauora me te noho makuku he mea nui ano ki te korikori tinana.Whakanuia to mahi ki te kai hauora, paramanawa ranei i mua i muri i ia wahanga whakangungu.Me kaha ki te inu wai i mua, i te wa, i muri i to mahi whakangungu kia noho wai.
6. Tāpirihia te whakangungu kaha
Ko te taapiri i te whakangungu kaha ki to mahi wīra ka taea te awhina i a koe ki te tahu i nga kaarai me te hanga uaua.Whakauruhia te whakakorikori taumaha, te whakakorikori tinana ranei penei i te lunges, squats, and push-ups to your exercise routine.Ka taea e te whakangungu kaha te awhina i a koe ki te whakapakari i te uaua me te whakanui i to paoho.
7. Kaua e tuku
Ko te mate taimaha he haerenga e hiahia ana kia whakapau kaha me te manawanui.Kaua e ngakaukore ki te kore koe e kite wawe i nga hua.Kia rite tonu ki o mahi korikori tinana, kai hauora me te noho hihiko.Kia maumahara, he puhoi me te u tonu te wikitoria i te keemu.
Hei mutunga, ko te ngaro o te taumaha i runga i te wīra ka taea te whakatutuki me te arotahi me te whakamahere tika.Ma te whiriwhiri i te wīra tika, te tiimata puhoi, te whakakotahi i o mahinga, te whai i to ahunga whakamua, te whakakaha i o mahi whakangungu, te taapiri i te whakangungu kaha me te noho hihiri, ka taea e koe te whakatutuki i o whaainga whakaheke taumaha.Ma enei tohutohu me nga tinihanga, ka pai ake to hauora me te harikoa.
Wā tuku: Hune-05-2023