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I te huarahi e whai ana i te hauora me te tū tika, he mea tino nui te whiriwhiri i te momo whakakori tinana me ngā taputapu tika. Ko ngā mīhini wīra me ngā mīhini tū-ā-ringa, he taputapu whakapakari tinana rongonui e rua, he painga motuhake tō ia tangata. Mena ka whakakotahihia, ka whakamahia hoki e te pūtaiao, ka taea e rātou te whakaputa i ngā huringa pai ki ō tātou tinana. Ka whakahaerehia e tēnei tuhinga he tātaritanga hohonu mai i te tirohanga a te pūtaiao hākinakina hei whakaatu i te mea ngaro o te pānga tahi i waenga i te whakangungu ā-aerobic i runga i ngā mīhini wīra me te totoro whakamuri i runga i ngā tū-ā-ringa.
Ngā painga o te whakangungu aerobic i runga i te mīhini oma
Whakapai ake i te mahi a te manawa
Mā ngā mahi whakakori tinana i runga i te mīhini oma, pērā i te oma, te hikoi tere rānei, ka taea te whakanui ake i te tere o te manawa me te tere o te manawa. I te roanga o te whakakori tinana, me kaha ake te pupuhi toto o te ngākau, me pai ake te whakawhitiwhiti hau o ngā pūkahukahu, ā, mā reira ka āta whakapai ake i ngā mahi a te ngākau me ngā pūkahukahu. Mā te roa o te wā, ka tino kaha ake te manawanui tinana me te kaha o te mahi whakakori tinana, ka whakaiti i te mōrearea o ngā mate pūnaha toto me ngā mate manawa.
Whakakorikori i ngā rōpū uaua
I te wā e whakakorikori ana i runga i te mīhini oma, ko ngā uaua quadriceps, ngā uaua hamstrings, ngā uaua kau o ngā waewae, me te gluteus maximus o te papa, me ētahi atu
Ka uru katoa ngā uaua matua, ā, ka tino whakakorikoria. Ko te whakaheke me te whakangā o ēnei uaua, ehara i te mea ka āwhina i te whakanui ake i te tere o te pākia o te tinana, me te whakatairanga i te tahu ngako, engari ka whakarei ake hoki i te kaha me te manawanui o te uaua. I taua wā anō, ka whai wāhi aunoa te rōpū uaua matua ki te pupuri i te pumau me te taurite o te tinana, kia tutuki ai tētahi taumata whakapakari.
Whakapai ake i te tū
He mea nui te tū tika o te tinana mō te omawhakangungu mīhini oma. Ina waiho te uma ki waho, te upoko ki runga, ngā pakihiwi kia marino, ngā ringa e piu haere ana, ā, ka taurite ngā hikoinga, ka pai ake te pumau me te taurite o te tinana. Mā te u tonu ki te whakangungu oma me tēnei tū tika mō te wā roa ka āwhina i te whakatika i ngā tū kino pērā i te piko o te tuara, te whakaiti i te mamae o te tuara me te kaki, ā, ka tika ake, ka ātaahua ake te tū o te tinana.
Ngā painga o te totoro whakamuri i runga i te mīhini whakahurihuri
Whakamamaehia te pēhanga tuaiwi
I roto i te oranga o ia rā, ka pikau te tuaiwi i te taumaha o te tinana me ngā pēhanga maha mō te wā roa, ka taea ai te piki ake o te pēhanga i waenga i ngā tuaiwi, ā, ka puta ai ngā raruraru e pā ana ki te tuaiwi. Ina mahi ana i te totoro whakamuri me te mīhini hurihuri, ka noho te tinana ki te tūranga hurihuri. Ka huri te ahunga o te kaha ā-papa, ā, kāore te tuaiwi e pikau i te pēhanga poutū nui. Ka tukuna te pēhanga i waenga i ngā kōpae intervertebral, ā, ka whānui ake te āputa i waenga i ngā tuaiwi. Ka whai hua tēnei ki te whakaiti i te ngenge me te pēhanga ki runga i te tuaiwi, ā, he hiranga pai mō te ārai me te whakapai ake i ētahi mate tuaiwi.
Whakapakari i te kaha o te pūtake
Hei pupuri i tētahi tūranga tū ringa pumau i runga i te mīhini tū-ā-ringa,Me whakamahi tonu te rōpū uaua matua i te kaha. Ka mahi tahi ngā rōpū uaua matua pērā i te rectus abdominis, te transverse abdominis, ngā uaua o roto me waho o te tuara, me ngā uaua o te tuara o raro ki te pupuri i te taurite me te pumau o te tinana. Mā te whakangungu tū-ā-ringa auau, ka whiwhi ngā uaua matua i te whakangungu kaha, ā, ka piki haere tonu te kaha me te manawanui. Ehara i te mea ka āwhina noa te kaha matua kaha ki te pupuri i te tū pai i roto i te oranga o ia rā, engari ka whakapai ake hoki i te mahi a te tinana i roto i ngā momo hākinakina, ā, ka whakaiti i te tūponotanga o te whara.
Whakatairanga i te rere o te toto
I te tū ā-ringa, ka rerekē te ahunga o te rere o te toto i roto i te tinana, ka māmā ake te rere o te toto i ngā waewae o raro ki te ngākau me te roro. Mā tēnei whakapainga o te hokinga mai o te toto ka āwhina ki te whakaiti i te pēhanga ki ngā uaua o ngā waewae o raro, me te ārai me te whakaora i ngā uaua varicose o ngā waewae o raro. I taua wā anō, ka nui ake te rere o te toto ki te roro, ka whakaratohia he hāora me ngā matūkai e ranea ana, ka whakapai ake i te rere o te toto i roto i te roro, ka mārama ake te hinengaro o te tangata, ā, ka whakarei ake i te aro me te kaha whakaaro.
Ko te whakaaro mō te whakangungu mahi tahi i waenganui i ngā tokorua
Te raupapa whakangungu
He mea pai kia tīmata mā te whakangungu ā-ringa i runga i te mīhini oma hei whakamahana i te tinana, hei whakanui ake i te tere o te manawa, hei whakatere hoki i te rere o te toto, kia rite ai mō te whakangungu tū-ā-ringa e whai ake nei. Kia oti te whakangungu ā-ringa, me mahi ētahi totoro me te whakangā e tika ana, kātahi ka tīmata ki te whakamahi i te mīhini tū-ā-ringa mō te totoro whakamuri. E kore e taea e tēnei whakaritenga raupapa te ārai i ngā whara i te wā e whakangungu tū-ā-ringa ana nā te kore e mahana te tinana, engari ka taea hoki e te tinana te whakaae pai ake ki te pānga totoro whakamuri i puta mai i te mīhini tū-ā-ringa i muri i te whakangungu ā-ringa.
Te whakahaere i te wā me te kaha
E ai ki te āhua tinana me te kaha o te tangata ki te whakakori tinana, ko te roa me te kaha o te whakangungu aerobic i runga i te mīhini oma me te whakangungu i runga i temīhini tū-ā-ringame whakahaere tika. I te nuinga o te wā, ka roa te whakangungu ā-aerobic i runga i te mīhini oma mō te 20 ki te 60 meneti, me te kaha kia taea ai e te tangata te pupuri i te taumata ngawari o te manawa me te kaha tonu ki te kōrero ngāwari. Mō te whakangungu mīhini tū-ā-ringa, ka taea e te hunga tīmata te tīmata me te torutoru meneti i ia wā, ka piki haere mārire ki te 10 ki te 15 meneti. I te whakapai ake o te urutau o ō rātou tinana, ka taea te whakaroa i te roa, engari kaua e roa rawa. I te wa ano, kia aro ki te rongo i ngā tauhohenga a tō tinana i te wā o te whakangungu kia kore ai e nui te ngenge, te whara rānei.
Te whakaritenga auau
Whakauruhia te whakangungu ā-ringa me te oma-ringa ki roto i tō mahere whakakori tinana ia wiki, ā, e taunakihia ana kia toru ki te whā ngā wā i te wiki. E kore e taea e tēnei auau te whakarato i te tinana i te whakaohooho whakakori tinana hei whakatairanga i te urutau me te whakapai ake, engari ka whakarite hoki kia nui te wā o te tinana ki te whakaora me te whakarite, me te karo i ngā pānga kino e puta mai ana i te whakangungu nui rawa.
Ngā Whakatūpato
I te wā e whakangungu ana me ngā mīhini oma me ngā tū ā-ringa, he mea nui kia whai i ngā tikanga whakahaere tika. Ina oma ana i runga i te mīhini oma, whakatikatikahia tō tere me tō pikinga kia tika, tū pakari, pupuri kia mau kia kore ai e hinga. Ina whakamahi koe i tētahi mīhini hurihuri, kia tino tāuta te taputapu, kia tika te whakarite i te koki, ā, kia mau hoki ngā taputapu tiaki haumaru e tika ana. Mō te hunga whai mate pūmau pēnei i te toto toto tiketike me te mate manawa, mō te hunga rānei he āhua tinana motuhake, me kōrero ki te tākuta i mua i te whai wāhi atu ki ēnei whakangungu kia noho haumaru ai te mahi whakakori tinana.
He rerekē ngā painga o te whakangungu ā-aerobic i runga i te mīhini oma me te totoro whakamuri i runga i te mīhini tū-ā-ringa. Mā te whakakotahi i ēnei mea i roto i te pūtaiao me te whakahaere i te whakangungu kua whakaritea kia rite ki tētahi huarahi whakangungu tika, ka nui ake te mahi a ēnei ki te whakaiti i te pēhanga tuaiwi, te whakapakari i te kaha o te puku, me te whakapai ake i te tū. Mā te whakangungu pūnaha pēnei, ka taea e tātou te whakapai ake i tō tātou hauora tinana, te hanga i tētahi tū pai, me te noho ora hauora me te pai.
Wā tuku: Pipiri-30-2025