Te whakangungu whakakotahi i te mīhini wīra me te tū ā-ringa – Te waihanga i tētahi mahere hauora whānui

Kāore pea e tutuki i te kotahi whakangungu ā-aerobic, whakangungu kaha rānei ngā hiahia hauora whānui. Mā te whakakotahi i te mīhini oma me te mīhini tū-ā-ringa ka taea te hanga i tētahi mahere whakangungu taurite ake, me te whakarei ake i te mahi a te ngākau me te pukahukahu, te kaha o te uaua me te ngāwari o te tinana.

1. Te whakangungu ā-hauora me te whakangungu whakaora tauutuutu

• Ngā rā whakangungu o te ata, ngā rā whakangungu kaha rānei:Whakamahia hemīhini oma mō te 20-30 meneti o te whakakori tinana (pērā i te oma wā, te hikoi pari rānei) hei whakanui ake i te tere o te manawa me te tahu ngako.

• Ngā rā o te ahiahi, ngā rā whakangā rānei:Whakamahia he mīhini tū ringa hei whakangā i te ringa mō te 5 ki te 10 meneti hei āwhina i te whakamama i te pēhanga uaua me te whakatere i te rere o te toto.

2. Te arotau i te whakaora i muri i te whakangungu

I muri i te whakangungu o te mīhini oma, ka kohia pea te waikawa lactic i roto i ngā uaua o te waewae, ka mamae ai. I tēnei wā, mā te tū ringa poto (1-2 meneti) ka tere ake te hoki mai o te toto me te whakaiti i te pakari o te uaua.

3. Ngā painga hauora mō te wā roa

• Wīra hikoi:Whakarei ake i te manawanui o te ngākau me te manawa, tahuna ngā kaata, me te whakapakari i te kaha o ngā peka o raro.

•Mīhini tū-ā-ringa: Ka whakatairanga i te rere o te toto ki te roro, ka whakapakari i te uho o ngā pakihiwi me te tuara, ka whakapai ake i te tū.

Mā te whakakotahi pūtaiao i ngā momo taputapu e rua, ka taea e ngā kaiwhakamahi te whakatutuki i ngā hua whakapakari tinana whānui ake i roto i te wā poto.