Te Hiranga o te Whakakorikori Tinana Auau：
Kāore e taea te whakanui i te hiranga o te whakakori tinana auau hei whakatutuki i te oranga taurite me te hauora. Ehara i te mea he momo noho noa iho te whai wāhi ki te whakakori tinana; he wāhanga nui hoki o te pupuri i te hauora pai. Kua honoa te whakakori tinana auau ki te whakaiti i te mōrearea o ngā mate mau tonu pērā i ngā mate pūnaha toto, te mate huka, me te momona.
Haunga te hauora tinana, he mea nui anō hoki ki te whakarei ake i te oranga hinengaro mā te whakaiti i te ahotea, te manukanuka, me te pouri. Ka horapa te pānga pai o te whakakori tinana ki ngā mahi hinengaro, ka whakatairanga i te arotahi koi me te whakapai ake i te wairua. Mā te mōhio ki te hiranga o te whakauru i te whakakori tinana auau ki te oranga o ia rā ka whakatakoto i te tūāpapa mō te oranga hauora me te oranga whai hua.
Ngā Hua o te Oma：
Ko te oma, inā koa, ka puta hei momo whakakori tinana hihiri, ngāwari hoki, e tuku ana i te maha o ngā painga ki ngā tāngata o ngā taumata hauora rerekē. Tuatahi, he mahi whakakori tinana kaha, e whakapakari ana i te ngākau me te whakapai ake i te tohanga toto. Nā te āhua tahu karori o te oma, he taputapu whai hua mō te whakahaere taumaha me te whakawhanake i te papatipu uaua kikokore. Hei tāpiri, e mōhiotia ana te oma mō tōna kaha ki te whakarei ake i te manawanui, te whakatairanga i te kaha me te manawanui.
Haunga ngā painga ā-tinana, he nui ngā painga hinengaro me ngā painga kare ā-roto o te oma. He pānga rongoā tō te āhua manawataki o te oma, he tūāpapa mō te whakamamae i te ahotea me te māramatanga hinengaro. Mā te tukunga o ngā endorphins i te wā o te oma ka pai ake te wairua, ka tukuna he rongoā taiao mō te whawhai ki te manukanuka me te pouri. Hei mahi maha-whakamahinga me te urutau, ka taea te whakarite i te oma kia rite ki ngā hiahia o ia tangata, ka taea e ia kai-oma te hanga i tētahi haerenga whaiaro ki te hauora pai ake.
I ngā wāhanga e whai ake nei, ka rukuhia e tātou ngā āhuatanga mahi o te tīmatanga o tētahi mahinga oma, me te tūhura i ngā whakaaro nui, ngā taputapu, ngā tikanga, me ngā rautaki hei whakamana i te tangata ki te tīmata i tēnei haerenga whakapakari tinana whakarei ake.
Te Whakarite: Ngā Taputapu me ngā Kākahu Hiranga
Ehara i te mea ko te whakatau noa ki te eke ki te mīhini oma, ki te eke rānei ki ngā ara hikoi te mea nui mō te tīmatanga o te oma. He mea nui ngā taputapu me ngā kākahu tika, ā, ka pā nui ki tō wheako oma, kia pai ai te noho, kia haumaru ai, kia pai ai hoki te mahi. Anei tētahi aratohu whānui hei āwhina i a koe ki te whakarite me ngā taputapu me ngā kākahu e tika ana:
Ngā Hu Oma Tika:
Te Kōwhiri i te Momo Hu Tika:
Whakaarohia tō momo oma: He kai-oma koretake koe, he overpronator, he underpronator rānei? Mā te mārama ki ngā tikanga o tō waewae ka āwhina i a koe ki te whiriwhiri i ngā hu e tautoko ana i a koe.
Whakatauhia te whenua e oma ai koe: He rerekē ngā momo hu e pai ana mō ngā mata rerekē, ahakoa he oma rori, he oma ara, he oma mīhini oma rānei.
Arotakehia te piko o tō waewae: Ka pā te teitei, te iti, te noa rānei o ngā piko ki te momo urunga me te tautoko e tika ana mō ō hu.
Te Whakangungu Ngaio:
Haere ki tētahi toa oma motuhake: Ka taea e ngā kaimahi ngaio te tātari i tō hikoi, te hanganga o tō waewae, me tō momo oma hei tūtohu i ngā hū e tika ana.
Whakaarohia ngā aromatawai koiora-ā-tinana: Kei ētahi toa ngā aromatawai matatau, tae atu ki te tātari hikoi ataata, kia tika ake ai te taunga.
Ngā Kākahu Whakamarie, Āwhina hoki ki te Manawa:
Te Kōwhiri i te Kākahu e Tika ana:
Ngā rauemi mimiti makuku: Kōwhiria he kākahu e mimiti pai ana i te werawera hei pupuri i a koe kia maroke, hei ārai hoki i te kiri e mākūkū ana.
Ngā whakaaro mō ngā wā: Ki te pai ake koe ki te oma ki waho, whakarerekētia ō kākahu ki te āhua o te rangi, whiriwhiria ngā papanga e āhei ana te manawa i ngā wā wera, ā, me paparua ngā kākahu mō ngā āhuarangi makariri.
Te tau tika: Kaua ngā kākahu e tino piri rawa, kaua hoki e tino wetekina rawa, kia pai ai te nekeneke haere, ā, kia kore ai e whakarihariha.
Ngā Taputapu:
Ngā Tōkena Whakakore-Makuku:
He mea nui ngā rauemi: Kōwhiria he tōkena i hangaia ki ngā muka hangai, ki te huruhuru merino rānei, kia pai ai te whakahaere i te makuku.
Hoahoa maeneene: Whakaitihia te mōrearea o ngā mirumiru mā te whiriwhiri i ngā tōkena he hanganga maeneene ō rātou matimati.
Te matotoru tika: Whakaarohia te matotoru o ngā tōkena i runga i ngā manakohanga whaiaro me ngā āhuatanga e oma ai koe.
Pūeru Hākinakina (Mō ngā Wahine):
Tautoko tika: Hokona he pōtae hākinakina e tautoko ana i tō taumata mahi me te rahi o ō ū.
Kakahu mimiti makuku: Kōwhiria he pōtae i hangaia mai i ngā rauemi e manawa ana, e whakahaere ana i te makuku hei whakarei ake i te whakamarie.
Te urunga tika: Kia tino piri te pūeru, kaua e whakararuraru, e aukati rānei i te nekehanga.
I a koe e whakarite ana i ngā hu, i ngā kākahu, me ngā taputapu tika, ka whakatakoto koe i te turanga mō tētahi wheako oma pai ake, kāore hoki he whara. Kia maumahara ko te taputapu tika ehara i te mea ka whakarei ake i tō mahi anake, engari ka whai wāhi atu hoki ki te makona me te roa o tō mahinga oma.
Whakamahana me te Whakamatao：
I a koe e here ana i ō hu oma, e whakarite ana hoki ki te eke ki te ara oma, he mea nui kia mōhio koe ki te hiranga o te whakamahana me te whakamatao. He mea nui ēnei mahi ki te whakapai ake i tō mahi, te ārai i ngā whara, me te whakatairanga i te ngāwari me te oranga whānui.
Te Hanga i tō Mahinga Oma i runga i te Treadmill
Mā te oma i runga i te mīhini oma ka taea e koe te whakarite i tō whakangungu kia rite ki ngā whāinga motuhake, me te whakaiti i ngā āhuatanga o waho. Anei tētahi aratohu kua whakaritea hei āwhina i a koe ki te whakamahi pai i tō mahinga oma i runga i te mīhini oma:
Tīmata mā te hikoi:
Te Whakawhiti Āta ki te Oma:
Hīkoi whakamahana: Tīmata ki te hīkoi tere mō te 5-10 meneti hei whakapiki i te tere o tō manawa me te whakarite i ō uaua.
Oma tere iti: Whakawhiti ki te oma māmā i te tere whakamarie, me te whakanui haere i te tere i te mea ka mahana haere ō uaua.
Te whakarerekētanga o te pikinga: Tīmata ki tētahi mata papatahi, ka piki haere mārire i a koe e taunga ana ki te kaha kua piki ake.
Te Hanga Manawanui:
Ngā Pikinga Āpiti o te Tawhiti me te Wā:
Whakatakotoria he whāinga tūturu: Tīmata ki ngā tawhiti me ngā roa e taea ana, kātahi ka whakanuia haeretia i a koe e whakapai ake ana i tō manawanui.
Ngā pikinga ia wiki: Whakanuia tō tawhiti, tō wā rānei mā te 10-15% ia wiki kia kore ai e nui rawa te mahi, kia taea ai hoki e tō tinana te urutau.
Aroturuki i te tere o te manawa: Kia tupato ki te tere o tō manawa kia mau tonu ai i roto i te awhe ūnga, me te whakarerekē i te kaha kia rite ki tēnā.
Te Whakauru i te Whakangungu Wā:
Ngā wā tere: Tauwhitiwhiti i waenga i ngā wā oma kaha ake me ngā wā whakaora i te tere puhoi ake.
Ngā mokowā piki: Whakauruhia ngā rerekētanga o te piki hei whakatauira i ngā huringa o te whenua me te whakauru i ngā rōpū uaua rerekē.
Ngā wā whakarārangi: Whakamahia ngā wā whakarārangi (hei tauira, 1 meneti o te oma tere, ā, muri iho ko te 2 meneti o te oma tere) hei whakapakari i te hauora o te ngākau me te ngākau.
Te Mōhio ki ngā Tohu Whakatūpato:
Mamae tonu:
Te wehewehe i waenga i te mamae me te mamae: Kia mārama ki te rerekētanga i waenga i te mamae uaua noa me te mamae tonu e tohu ana i te whara.
Rapua he tohutohu ngaio: Ki te mau tonu te mamae, kōrero ki tētahi tohunga hauora, ki tētahi kaiwhakaora tinana rānei, kia tika ai te tautuhi me te mahere maimoatanga.
Ngā Tohu o te Whakangungu Nui:
Ngenge: Ahakoa te okiokinga pai, ko te ngenge tonu he tohu pea kei te nui rawa te whakangungu.
Te hekenga o te mahi: Ko te hekenga o te mahi oma ahakoa te whakangungu auau he tohu pea kei te nui rawa te whakangungu.
Ngā huringa wairua:Tērā pea e hono ana te riri, te hurihanga o te kare ā-roto, te hekenga rānei o te hihiri ki te whakangungu nui rawa.
Mā te aroturuki tonu i ngā tohu a tō tinana, te whakauru i ngā rā okiokinga, me te whakanui ake i tō mahinga whakakori tinana ka taea te whakaiti i te tūponotanga o ngā whara nui rawa, me te whakarei ake i te mahi hākinakina whānui. Kia maumahara, ko te whakarongo ki tō tinana he wāhanga nui o te ārai whara, e āhei ai koe ki te aro atu ki ngā raruraru pea i mua i te pikinga ake. Mena kei te ruarua koe, mā te rapu tohutohu mai i ngā tohunga hauora, i ngā tohunga whakapakari tinana rānei ka taea te whakarato tohutohu whaiaro e hāngai ana ki ō hiahia.
Whakamutunga：
Ko te tikanga, ko te tīmatanga o tētahi mahi oma ehara i te mea ko ngā maero anake i haerea engari ko te panonitanga whānui e kawea mai ana ki tō āhua noho. He whakapau kaha ki te hauora, he haerenga ki te hura i a koe anō, he tohu hoki i ngā kaha whakamiharo o te tinana me te hinengaro tangata. Nō reira, tangohia te taahiraa tuatahi, whakatakotohia he whāinga pono, ā, tukua te manawataki o ō hikoinga hei whakatakoto i te ara mō tētahi oranga hauora ake, kaha ake, me te whai hua ake. Kia pai te oma!
Email : baoyu@ynnpoosports.com
Wāhi noho: 65 Kaifa Avenue, Baihuashan Industrial Area, Wuyi County, Jinhua City, Zhejiang, Haina
Wā tuku: Hakihea-08-2023