He aha te take e whiriwhiri ai te tangata ki te oma ina ngaro te ngako?
Ki te whakatauritea ki ngā tikanga whakakori tinana maha, he tokomaha te hunga e aro nui ana ki te oma hei whakaiti i te ngako. He aha ai tēnei? E rua ngā take.
Tuatahi, ko te tirohanga tuatahi mai i te tirohanga pūtaiao, arā, ko te tere o te ngakau e mura ana te ngako, ka taea e koe te tatau i tō ake tere o te ngakau e mura ana te ngako mā te tātai tatau:
Te tere o te manawa e mura ana te ngako = (220- tau) *60%~70%
I roto i ngā momo hākinakina, ko te oma te mahi tino māmā ki te whakahaere i te tere o te ngakau, mā te whakarerekē i te manawa, te whakarite i te auau, kātahi ka ngana ki te whakatata atu ki te tere o te ngakau e tahu ana i te ngako, ā, he mahi aerobic tino pumau hoki te oma, nō reira ka whakaarohia e mātou te oma hei kōwhiringa pai mō te tahu ngako. Hei tāpiri, ko ngā wāhanga whakangungu e whakaohokia ana e te oma he whānui ake, he kaha ake ki te whakaoho i ngā uaua o te tinana katoa i ētahi atu momo whakangungu, ā, ka taea te whakapai ake i te mahi a te ngakau me te pukahukahu.
Tuarua, ko te tuarua o ngā kōrero, mai i te tirohanga o te ao, ko te oma te mea iti rawa o ngā taputapu e hiahiatia ana, arā, he iti noa ngā whakaritenga, ā, ka roa ake te piri.
Nō reira, ahakoa mai i te tirohanga pūtaiao mō te whakaiti ngako, mai i te tirohanga ao rānei, he hākinakina tino taunakihia te oma, e kore e werawera noa, engari ka whakarei ake hoki i te tinana me te whakapai ake i te hauora o te tinana.
Tuatoru, he aha tātou ka whakanui ai imīhini omate piki i te taumata hei whai i te whakahekenga ngako whai hua?
Nā te mea, ki te whakaritea ki ngā mīhini oma noa, he rerekē ngā painga o ngā mīhini oma e tautoko ana i te whakatikatika i te pari. Hei tauira, ko te oma piki me nui ake te kaha o te manawa i te oma papatahi, ā, mā te whakanui ake i te kaha me te uaua o te mahi whakakori tinana, ka pai ake te pānga o te mahi whakakori tinana, arā, ka taea te whakarei ake i te mahi manawa me te whakanui ake i te kai o ngā kaora.
I taua wā anō, ka whakaitihia te pānga o te hononga i te oma piki i runga i te mīhini oma, nā te mea ki te whakataurite ki te oma papatahi, ka paku ngāwari te aratau taunga o ngā tapuwae i te wā e oma ana, ka taea ai te whakaiti i te pānga ki te hononga turi ki tētahi taumata.
Pēnei, me whakarerekē tonu te pokapū o te taumaha me te tere o te tinana, kia pai ake ai te taurite me te taunga o te tinana. I taua wā anō, ki te whakaritea ki tētahi oma papatahi kotahi, ka taea te whakanui ake i te wero.
Nō reira, ko tāku ake nei he tohutohu kia aro nui koe ki te mīhini oma e tautoko ana i te whakarerekētanga o te pari, kia taea ai e koe te whakatakoto i te pari kore mō te oma, engari kia taea ai hoki te whakatakoto i ngā pari rerekē mō te oma, kia pai ake ai te whakatutuki i ngā hiahia rerekē.
Tuawhā, he aha ngā āwangawanga e pā ana ki a koe ina whiriwhiri ana i tētahi mīhini oma?
Nā te mea kua whiriwhiria e koe he mīhini oma, he mea tika kia tirohia ngā āhuatanga katoa o ngā tawhā, engari kei reira anō ētahi hoa kua kōrero mai i ō rātou āwangawanga ki ahau, kātahi ka kōrero mai ki a koe kia kite ai mēnā kei a koe anō ēnei āwangawanga.
1. Nui rawa te haruru
He maha ngā mīhini oma i te mākete e raru ana i te nui o te haruru, engari i te nuinga o te wā, kāore i te nui te haruru o te oma noa, ā, ko te pūtake o te haruru nui ko te kore e tino pumau te anga o te mīhini oma, ā, he nui te haruru e puta mai ana i te motuka oma, ā, he pānga kino ki te tuanui me te raro.
Hei tauira, i whakarērea taku mīhini oma tuatahi nā te nui rawa o te haruru, me te pānga motuhake o te pakū o te oma i ia wā ka oma ahau, ahakoa ka mau taringa ahau, ka pā ki tōku whānau me ōku hoa noho, ā, ka taea anake te noho mangere me te hoko.
Nō reira, i mua i te hoko i tētahi mīhini oma, me mārama koe mēnā he pai tōna pānga wahangu, mēnā he motuka paraihe kore-waha, tirohia mēnā he hoahoa wahangu e rite ana ki te ngongo-oro, kātahi ka whakatau i te kōwhiringa.
2. He tino kitea te wiri
E pā ana tēnei raruraru ki te haruru i runga ake nei, nā te mea he tino pumau tātou ina oma ana i runga i te papatahi, engari ki te kore e pai te rauemi o te mīhini oma, kāore rānei he hangarau whakamākū urunga e tika ana, ka piki, ka heke, ā, ka tino kitea te wiri.
Mā tēnei, ka pāngia te mīhini oma tonu, te tinana rānei e te pānga o te wiri nui. Hei tauira, mā te wiri nui tonu ka nui ake te pēhanga ki ngā wāhanga o te mīhini oma, ka poto ake te ora, ka rerekē hoki te āhua o te mīhini oma i te wā roa. Tuarua, ki te nui rawa te kaha o te wiri, ka pāngia te manawataki o te oma, ka whakaiti i te whai huatanga o te oma, ā, he uaua ki te whakahaere tika i te kaha o te nekehanga, ā, ka piki ake te tūponotanga o te whara hononga me te taumahatanga o te uaua.
Nō reira, i te wā e hoko ana, me whiriwhiri tātou i tētahi mīhini oma he iti te kaha o te wiri, ko te mīhini oma he hangarau pango kua whakakīia ki te urunga. Kāore he tohu motuhake hei tirotiro. Heoi, ka taea e tātou te whakamātautau i te kaha o te wiri o te mīhini oma mā te ine ine, ko te iti o te kaha o te mīhini oma, ko te kaha ake o te rauemi, ko te pumau ake o te hanganga o roto.
3, he iti te whānuitanga o te whakatikatika tere/piki, he iti te tuanui
I mua i te tīmatanga o te whakatairanga i tēnei tuhinga aromatawai, i whakahaerehia e au tētahi rangahau poto, ā, he maha ngā tāngata e kata ana mō tā rātou ake mīhini oma e pā ana ki te whakatikatika tere, he iti rawa te whānuitanga whakatikatika, ko te mea nui ake, ko te nuinga o ngā mīhini oma i roto i te whānau kāore e tautoko i te whakatikatika pari, ā, kāore hoki e tautoko i te whakatikatika hiko, engari e tautoko ana i te whakatikatika ā-ringa.
I muri i te whakarongo ki te tawai, ka kī atu ahau kia kaua e tīmata ki tēnei mīhini oma noa iho, nā te mea, he kino rawa atu te pānga me te wheako o te whakakori tinana. Ae, tera pea ētahi e whakaaro ana he tauhou rātou, ā, kāore e hiahiatia ēnei mahi, engari ko te mea pono, mā te tere me te pikinga tika ka pai ake ngā hua hauora.
Hei tauira, i taku wā i ako ai i tētahi akoranga hākinakina motuhake i mua, ka āwhina te kaiako i ahau ki te whakarite i te tere me te pikinga ki te uara tika, kia pai ake ai te tahu ngako i roto i te whakangungu aerobic noa. Nō reira, ina hoko koe i tētahi mīhini oma, me mahara koe ki te tirotiro i te whānuitanga o tōna tere, me te mea e tautoko ana i te whakatikatika pikinga me ērā atu mea.
4. Wheako whakamahi taupānga
Hei whakamutunga, i roto i te wheako APP, he maha ngā mīhini oma noa kāore e tautoko i te hononga o te APP, kāore e taea te tiaki i ngā raraunga hākinakina, ka tuhi i ngā huringa raraunga mō te wā roa, ka aroturuki i te pānga o ā rātou ake hākinakina, kia tino whakaitihia ai te wheako. Hei tāpiri, ahakoa ka tautokohia e ētahi mīhini oma te hononga APP, engari kua kirimanahia ki tētahi atu rōpū, kāore i te maeneene te whakamahi, he iti tonu te akoranga, ā, kāore i te pai te wheako.
Hei tāpiritanga, kei te kōrero te katoa mō ngā hākinakina ngahau, engari me pēhea tātou e tino wheako ai i ngā hākinakina ngahau? Ki taku whakaaro me whakakotahi te mahi me te okioki, hei tauira, he uaua te hikoi i te 10,000 hikoinga, engari me kai me inu tahi me ngā hoa, kōrero i a rātou e piki ana, me te rongo i te tere o te haere o te wā, he pono, he nui te horapa o te pūngao.
Nō reira, ki te oma pōuri tātou i runga i te mīhini oma, he uaua ki te piri tonu ki tēnā, i ētahi wā ka kite tātou he tere rawa te wā ki te mātaki i tētahi whakaari, engari me pēhea te whakakotahi i ngā hākinakina me ngā whakangahau, me whakapai ake pea te mahi a te mīhini oma. Hei tauira, ka taea e ētahi mīhini oma te whakauru atu ki ngā kēmu, ki ngā hononga reihi rānei i te wā e whakakorikori ana, kia taea ai e rātou te whakaoho i tō rātou wairua nekehanga.
Wā tuku: Whiringa-ā-rangi-07-2024