Ehara i te mea he āwhina pai te mīhini oma mō te whakapakari tinana anake, engari he taputapu whai hua anō hoki mō te whakangungu whakaora. Ahakoa he whakaora i muri i te pokanga, he whakaora i ngā whara hononga, he whakahaere mate mau tonu rānei, ngā mīhini omawhakarato i tētahi taiao haumaru, whakahaeretia hoki mō te whakakori tinana. Anei tētahi aratohu whai hua mō te whakamahi i te mīhini oma mō te whakangungu whakaora.
1. Te whakarite i mua i te whakangungu whakaora
Me kōrero tonu ki te tākuta, ki te kaiwhakaora tinana rānei i mua i te tīmatanga o te whakaora tinana kia tika ai te kaupapa whakakori tinana mō tō āhua. Hei tāpiri, kia mōhio koe:
Kōwhiria te mīhini oma tika: Kōwhiria he mīhini oma me te pūnaha whakangāwari me te pari ka taea te whakarerekē hei whakaiti i te pānga ki ō hononga.
Mauria ngā hū hākinakina tika: Kōwhiria ngā hū hākinakina he pai te tautoko me te mimiti i ngā ru hei tiaki i ō waewae me ō turi.
Whakamahana tinana: Me mahi he whakamahana tinana mō te 5-10 meneti, pērā i te totoro tinana, te hikoi puhoi rānei, hei whakahohe i ngā uaua me ngā hononga.
2. Ngā tikanga motuhake mō te whakangungu whakaora
I runga i ngā whāinga whakaora me ngā āhuatanga takitahi, ka taea te whiriwhiri i ngā tikanga whakangungu e whai ake nei:
(1) Te whakangungu hikoi
He pai mō: te whakaoranga i muri i te pokanga, te whara o ngā hononga, te kore whakakori tinana mō te wā roa rānei.
Tikanga: Whakatakotoria te tere o te mīhini oma ki te 2-4 km/h, whakarerekētia te pari ki te 0%, hikoi mō te 10-20 meneti i ia hikoi, me te whakanui haere i te wā me te tere.
Kia mahara: Kia tika tō tinana, kaua hoki e whakawhirinaki nui ki ngā reera.
(2) Te oma tere iti te kaha
He pai mō: ngā tūroro he ngoikore te mahi a te manawa me te pūkahukahu, he mate pūmau rānei.
Tikanga: Whakatakotoria te tere ki te 4-6 km/h, whakarerekētia te pari ki te 1-2%, ka oma mō te 15-30 meneti i ia wā.
Kia mōhio: Whakahaerehia te tere o te manawa i roto i te awhe haumaru (ko te tikanga 50-70% o te tere o te manawa mōrahi).
(3)Te hikoi i te pari
He pai mō: te whakaora i te turi, te whakangungu kaha rānei mō ngā peka o raro.
Tikanga: Whakatakotoria te tere ki te 3-5 km/h, whakarerekētia te pari ki te 5-10%, ka whakangungu mō te 10-15 meneti i ia wā.
Kia mōhio: Kaua te pari e tino teitei rawa kia kore ai e pēhia rawatia te turi.
(4) Whakangungu wā
He pai mō: te hunga e hiahia ana ki te whakapai ake i te mahi a te manawa me te pūkahukahu, te kaha rānei ki te pākia o te tinana.
Tikanga: Whakawhitiwhitia te hikoi tere me te hikoi puhoi, pērā i te hikoi tere mō te 1 meneti (tere 5-6 km/h), te hikoi puhoi mō te 2 meneti (tere 3-4 km/h), me te whakahoki anō kia 5-10 ngā wā.
Kia mōhio: Whakarerekētia te kaha kia rite ki te āhua o te tinana kia kore ai e tino ngenge.
3. Ngā whakatūpato mō te whakangungu whakaora
Hipanga i te taahiraa: Tīmata ki te iti te kaha me te wā poto, kātahi ka piki haere te nui o te whakakori tinana.
Aroturukihia ngā tauhohenga tinana: Ki te pāngia koe e te mamae, te whanoke, te uaua rānei ki te manawa, kati tonu te whakangungu ka toro atu ki te tākuta.
Kia tika te tū: Tū tika, titiro whakamua, whakakorikoria ō ringa, kaua hoki e piko, e whakawhirinaki nui rānei ki ngā okiokinga ringa.
Arotakehia te ahunga whakamua i ia wā: Whakatikatikahia te mahere whakangungu kia rite ki te pānga o te whakaora kia tika ai te pūtaiao me te haumaru.
4. Te whakangā i muri i te whakangungu whakaora
I muri i te whakangungu, me mahi i ngā mahi whakangā mō te 5-10 meneti, pērā i te hikoi puhoi, te totoro rānei, hei āwhina i te tinana kia hoki mārire ki te āhua marino. Hei tāpiri, mā te wai me te kai tika ka āwhina i te whakaora o te tinana.
Whakamutunga
He taiao haumaru, he taiao whakahaere hoki te mira hiko mō te whakangungu whakaora, he mea e tika ana mō te hunga he rerekē ā rātou hiahia whakaora. Mā ngā tikanga whakangungu pūtaiao me te whakamahere whaitake, ka taea e ngā mira hiko te tere ake i te tukanga whakaora, engari ka whakapai ake hoki i te taumata hauora whānui. I raro i te arataki a te tākuta, te kaiako ngaio rānei, whakamahia temīhini oma kia pai ake ai, kia haumaru ake ai hoki tō huarahi ki te whakaoranga.
Wā tuku: Maehe-20-2025