Me pēhea te whakamahi pūtaiao i te mīhini oma? He aratohu whai hua hei whakarei ake i te whai huatanga o te whakangungu

Ahakoa he ngāwari te whakahaere i ngā mīhini oma, kia tino puta ai ngā hua hauora, he mea tino nui te tikanga whakamahi tika. He maha ngā tāngata e hikoi noa ana, e oma noa ana rānei i runga i ngā mīhini oma, ā, e wareware ana ki ngā āhuatanga matua pērā i te tū, te tere me te whakatikatika i te pari, ka iti ake te whai huatanga o te whakangungu, ā, ka nui ake te tūponotanga o te whara.

1. Tū tika mō te oma

I te wā e oma ana i runga i temīhini oma, kia tū tika tō tinana, kia paku whakawhāitihia tō uho, ā, kaua e piko nui ki mua, ki muri rānei. Whakakorikoria ō ringa mā te āhua noa. Ina pā ō waewae ki te whenua, ngana ki te tau ki tō waewae waenga, ki mua rānei i te tuatahi hei whakaiti i te pānga ki ngā hononga o ō turi. Mena kua taunga koe ki te oma tere, ka taea e koe te whakanui ake i te pikinga (1%-3%) hei whakatauira i te ātete o te oma ki waho, me te whakapai ake i te whai huatanga o te tahu ngako.

2. Te whakatikatika tika o te tere me te pari

Me tīmata te hunga tīmata mā te hikoi puhoi (3-4km/h), ā, me urutau mārire ki mua i te neke ki te oma tere (6-8km/h). Mena ko te whāinga he whakaiti i te ngako, ka taea e koe te whakamahi i te tikanga whakangungu wā, arā, te oma tere mō te 1 meneti (8-10km/h) kātahi ka hikoi mārire mō te 1 meneti, me te whakahoki anō i tēnei i ngā wā maha. Ka taea hoki e te whakarerekētanga o te pari te pā nui ki te kaha o te whakangungu. Mā te whakanui ake i te pari (5%-8%) ka taea te whakanui ake i te whai wāhi o ngā uaua o te hope me te waewae.

3. Te roa me te auau o te whakangungu

Mō ngā pakeke hauora, e taunakihia ana kia whakakorikori tinana kia 3 ki te 5 ngā wā i te wiki, mō ia wā mō te 30 ki te 45 meneti. Mēnā he mea hei whakapakari i te manawanui, ka taea te whakanui haere i te roa o te oma. Mēnā ko te whakaiti i te ngako te whāinga matua, ka taea te whakakotahi i te whakangungu wā roa (HIIT) hei whakapoto i te roa o ia wā whakangungu, me te whakanui ake hoki i te kaha.

4. Te whakamahana me te totoro tinana

I mua i te ekenga ki runga i te mīhini oma, he mea pai kia whakamahana tinana mō te 5 ki te 10 meneti (pēnei i te hiki turi teitei, te pekepeke), kātahi ka totoro i ō waewae hei whakaiti i te pakari me te mamae o te uaua.

Mā te whakatikatika pūtaiao i te whakamahinga ongā mīhini oma, ka taea e ngā kaiwhakamahi te whakanui ake i ngā hua o ā rātou whakangungu me te whakaiti i te mōrearea o ngā whara hākinakina.