He mahi uaua te whakaiti i te taumaha, engari mā ngā taputapu tika me te whakapau kaha, ka taea tonu.He mīhini omaHe taputapu tino pai tēnei hei āwhina i a koe ki te whakaiti i tō taumaha. Ehara i te mea ka whakapakari noa i tō pūnaha manawa tēnei taputapu whakakori tinana, engari ka āwhina anō hoki i a koe ki te tahu i ngā kaora me te whai hua. I roto i tēnei tuhinga, ka matapakihia e mātou me pēhea te whakaiti i tō taumaha mā te whakauru i ngā whakangungu o te mīhini oma ki roto i tō mahinga whakapakari tinana.
1. Tīmata ki te whakamahana tinana:
I mua i te peke ki runga i te mīhini oma, he mea nui kia whakamahana tika ō uaua. Whakapaua he meneti torutoru ki te mahi i ngā mahi ā-aerobic māmā, pērā i te hikoi, te totoro rānei. Mā tēnei ka whakarite tō tinana mō ngā mahi kaha ake kei te haere mai, ka whakaiti i te tūponotanga o te whara.
2. Hurihia tō tere:
Mā te whakaranu i ngā tere i te wā e whakangungu ana i runga i te mīhini oma ka hua ake he hua whai hua ake mō te whakaheke taumaha. Whakauruhia ngā wā i ngā tere iti, waenga me te tere teitei ki roto i tō mahinga whakangungu. Tīmata ki te hikoi whakamahana, ki te oma tere rānei, ā, ka piki haere tō tere. Kātahi, ka whakawhiti i ngā wā okioki kaha teitei me ngā wā whakaora. E mōhiotia ana tēnei huarahi ko te whakangungu wā kaha teitei (HIIT), ā, e mōhiotia ana ka whakanui ake i tō pākia me te tahu karori i muri i te mutunga o tō whakangungu.
3. Whakanuia te pari:
He huarahi pai rawa atu te tāpiri i tētahi pikinga ki tō whakangungu o te mīhini oma hei wero i ngā rōpū uaua maha, hei whakanui ake hoki i tō tahunga karori. Ka rite anō hoki te tāpiri i tētahi pikinga ki tētahi hikoi piki maunga, ki tētahi oma rānei, ka uaua ake ai te whakangungu o tō tinana. Āta whakanuia te pikinga i te mea ka pai ake tō taumata hauora.
4. Whakamahia he kaupapa wā okiokinga:
He maha ngā mīhini oma hou e haere mai ana me ngā momo kōwhiringa wā kua whakaritea i mua. Ka huri aunoa ēnei kaupapa i ngā tautuhinga tere me te pikinga, ka kore ai koe e raru ki te whakarerekē ā-ringa i aua tautuhinga. Mā ēnei mahere wā ka māmā ake te whakauru i ngā kaha rerekē ki roto i ō whakangungu me te pupuri tonu i te ōritetanga.
5. Aroturukihia tō tere o te manawa:
Hei whakarite kei te tika te kaha o tō whakakori tinana hei whakaiti i tō taumaha, he mea āwhina te aroturuki i tō tere o te manawa. Whakamahia te pūoko tere o te manawa i runga i tō mīhini oma, mau rānei i tētahi taputapu aroturuki hauora hototahi, i tētahi whitiki uma rānei. I te nuinga o te wā, kia mau tō tere o te manawa i roto i te 50-75% o tō tere o te manawa mōrahi i te wā e whakangungu ana i te mīhini oma.
6. Whakauruhia te whakangungu kaha:
Ahakoa he tino whai hua ngā whakangungu o te mīhini oma mō te whakaiti taumaha, kaua e wareware ki te hiranga o te whakangungu kaha. Mā te whakakotahi i te whakangungu mīhini oma me te whakangungu kaha auau ka āwhina i te hanga papatipu uaua. Ka āwhina te whakanui ake i te papatipu uaua ki te tere ake i tō pākia o te tinana, ka taea ai e koe te tahu i ngā kaora maha atu ahakoa i te okiokinga.
7. Kia rite tonu:
Ko te kī ki te angitu o te whakaheke taumaha ko te u tonu. Whai kia 150 meneti te iti rawa o te mahi aerobic kaha-waenga, kia 75 meneti rānei o te mahi kaha-kaha ia wiki. Mā te whakauru i ngā mahi o te mīhini oma me ētahi atu mahi ki roto i tō mahinga, ka taea e koe te whakatutuki i ngā hua whakaheke taumaha nui i roto i te wā.
hei whakamutunga:
He kōwhiringa mohio, he kōwhiringa whai hua hoki te whakamahi i te mīhini oma hei wāhanga o tō haerenga whakaiti taumaha. Kia maumahara ki te whakatairanga i te haumaru me te kōrero ki tō tohunga hauora, ki tō kaiwhakaako whakapakari tinana whaimana rānei i mua i te whakauru atu ki tētahi kaupapa whakakori tinana hou. Mā te whakauru i te whakangungu wā poto, te whakamahi i te pikinga, te aroturuki i tō tere o te ngakau, me te noho rite tonu, ka taea e koe te whiwhi i te hua pai rawa atu o ō whakangungu mīhini oma me te whakaheke i aua taumaha tāpiri me te whakapau kaha me te manawanui. Nō reira, herea ō hū, eke ki runga i te mīhini oma, ka rite ki te whakatutuki i ō whāinga whakapakari tinana!
Wā tuku: Hōngongoi-13-2023