Mō ngā whakangungu ngākau, ko ngā mīhini oma me ngā pahikara whakakori tinana he kōwhiringa rongonui e rua e whakarato ana i ngā huarahi whai hua hei tahu kaora, hei whakapai ake i te hauora tinana, me te whakarei ake i te hauora whānui. Ahakoa kei te whai koe ki te whakaheke i te taumaha, ki te whakanui i te manawanui, ki te whakapai ake rānei i tō hauora ngākau, whiriwhiria i waenga i temīhini omaā, he uaua pea te whakamahi i tētahi pahikara whakakori tinana. I tēnei rā, ka whakatauritehia e tātou ngā mīhini oma me ngā pahikara whakakori tinana, ka tūhuratia ō rāua painga, ō rāua āhuatanga, tō rāua kaha ki te tahu kaora, ō rāua wāhi, me te whānuitanga o ngā kōwhiringa e wātea ana mai i DAPOW Sport. Kia ruku tātou ki roto, kia kitea ai te hoa cardio tino pai mō tō haerenga whakapakari tinana.
Manawa
Mō te whakatutuki i te whakangungu manawa pai rawa atu, e whakapono ana mātou he pai rawa ngā pahikara whakakori tinana me ngā mīhini oma. He tino pai ngā mīhini oma me ngā pahikara whakakori tinana ki te whakarato i ngā whakangungu manawa whai hua. Ka whakanui ake i te tere o te manawa, ka whakanui ake i te kai hāora, ka whakapakari hoki i tō pūnaha manawa. Mā te whakamahi i ngā wā whakangungu auau i runga i tētahi o ngā mīhini e rua ka taea te whakapai ake i te manawanui, te whakatairanga i te whakaheke taumaha, me te whakanui ake i ngā taumata hauora whānui. Ahakoa he pai ki a koe te oma, te nekeneke maeneene rānei o te takahuri, he huarahi pai rawa atu ngā kōwhiringa e rua ki te whakaoho i tō manawa me te whakanui ake i ngā painga o te whakangungu manawa.
Ngā Whakangungu Whakaritenga
Ngā mīhini wīra me ngā pahikara whakakori tinaname ngā huarahi maha hei whakarite i tō whakangungu kia rite ki tō taumata hauora me ō hiahia. He maha ngā wā ka taea te whakarite i te tere me te piki o ngā mira hikoi, kia taea ai e koe te whakatauira i ngā momo whenua me te whakapakari i ō oma. He maha ngā wā ka tae mai ngā pahikara whakangungu me ngā taumata ātete ka taea te whakarite, kia taea ai e koe te whakarite i te uauatanga o ō wā pahikara. Mā te whakarite i ēnei taurangi, ka taea e koe te waihanga i ngā whakangungu e rite ana ki tō taumata hauora, ō whāinga, me ō manakohanga, kia pai ake ai te whakahihiri me te whai hua o ia wā.
Whakangungu Tinana Katoa
He tino pai ngā mīhini takahuri ki te whakarato i tētahi whakangungu tinana katoa, me te whakauru i ngā rōpū uaua maha i te wā kotahi. Mā te oma, te hikoi rānei i runga i te mīhini takahuri ka whakahohe i ngā uaua o ō waewae, o te puku, tae atu ki te tinana o runga, ka whai wāhi atu ki tētahi mahinga whakapakari tinana whānui ake. Hei tāpiri, mā ngā mīhini takahuri ka taea ngā whakangungu kaha, ka whakatairanga i te kiato o te wheua me te whakapakari i te pūnaha uaua me te uaua. Mena kei te rapu koe i tētahi mīhini e whai ana i te oma o waho me te mahi i ngā wāhanga rerekē o tō tinana, he kōwhiringa pai te mīhini takahuri.
Pānga-iti
I tētahi atu taha, he rongonui ngā pahikara whakakori tinana mō tōna āhua iti te pānga, he mea pai mō te hunga whai raruraru hononga, whara, me te hunga rānei e hiahia ana ki te whakaiti i te taumahatanga ki ō rātou turi me ō rātou hope. He mahi whakakori tinana kore-taumaha te pahikara i runga i te pahikara whakakori tinana, ā, he iti noa te taumahatanga e tukuna ana ki ngā hononga. Nā tēnei āhuatanga iti te pānga, he mea rongonui ngā pahikara whakakori tinana mō ngā kaupapa whakaora, nā te mea ka taea te whakakori tinana whai hua me te kore e tūpono ki te whara anō. Mena ko te hauora o ngā hononga me te ārai i ngā whara te mea nui ki a koe, he pai te pahikara whakakori tinana.
Te Pūmanawa Tahu-Kaora
Mō te tahu kaora, he pai ngā mīhini oma me ngā pahikara whakakorikori tinana. Ko te maha o ngā kaora e tahuna ana e whakawhirinaki ana ki ngā āhuatanga maha pēnei i te kaha, te roa, me ngā āhuatanga o te tinana takitahi. Ko te oma, te oma tere rānei i runga i te mīhini oma, he nui ake ngā kaora e tahuna ana i te pahikara i runga i te pahikara whakakorikori tinana nā te kaha ake me te whakauru o ngā rōpū uaua. Heoi, kāore pea te rerekētanga o te tahunga kaora e nui mena ka uru koe ki ngā whakangungu pahikara kaha teitei, ka whakauru rānei i te whakangungu ātete ki runga i te pahikara whakakorikori tinana. Hei whakamutunga, ko te whai huatanga o te tahu kaora e whakawhirinaki ana ki te kaha e whakapaua ana e koe ki roto i ō whakangungu me te rite tonu o tō tikanga whakangungu.
Ngā Whakaritenga Wāhi
He mea nui te whakaaro ki te wāhi i te wā e whiriwhiri ana i waenga i te mīhini oma me te pahikara whakakori tinana, inā koa he iti te wāhi i roto i tō whare, i tō whare noho rānei. He nui ake te wāhi e hiahiatia ana mō ngā mīhini oma nā te mea he nui ake te wāhi e hiahiatia ana mō ngā hikoi i te wā e oma ana. Heoi, kei a mātou ngā mīhini oma takai he pai mō te whakawātea i te wāhi ina kore e whakamahia. Ko ngā pahikara whakakori tinana ia, he iti ake te wāhi e nohoia ana e rātou, ā, he kōwhiringa whai hua mō ngā wāhi noho iti. Kei a DAPOW Sport anō hoki ngā kōwhiringa mō ngā pahikara takai whakakori tinana, kia pai ai te noho. Mena he āwangawanga te wāhi, ko te pahikara whakakori tinana pea te kōwhiringa pai ake.
He maha ngā āhuatanga ka pā ki tō whakatau i waenga i te mīhini oma me te pahikara whakakori tinana. Tuatahi, whakaarohia ō whāinga hauora. Mena kei te whai koe ki te whakaiti i te taumaha, ki te whakangungu manawanui rānei, he pai pea te whakamahi i te mīhini oma hei tahu i ngā kaora me te whakapau kaha o te tinana katoa. Heoi, ki te mea he raruraru hononga, he whara, he whakangungu iti rānei ōu pānga, he pai ake pea te nekehanga ngawari o te pahikara whakakori tinana me te whakaiti i te ahotea ki ngā turi me ngā hope.
Hei tāpiritanga, he wāhi anō tō te wātea o te wāhi, te tahua, me ngā manakohanga whaiaro. Arotakehia te wāhi e wātea ana i roto i tō whare, ā, whiriwhiria te mīhini e tika ana mō te wāhi whakangungu kua tohua e koe. Whakaarohia tō tahua, ā, haumi ki tētahi mīhini e rite ana ki ō āheinga pūtea. Hei whakamutunga, whakarongo ki tō tinana, ā, whiriwhiria te mīhini e tino pai ana koe ki te whakamahi, nā te mea ko te auau te mea nui ki te whakatutuki i ō whāinga whakapakari tinana.
I DAPOW Sport, e mārama ana mātou he rerekē ngā hiahia me ngā manakohanga hauora o ia tangata. Koia mātou e tuku ana i te whānuitanga o ngā mīhini oma me ngā pahikara whakakori tinana hei whakatutuki i ngā momo hiahia me ngā tahua whakakori tinana. Kua hangaia ā mātou mīhini kia mau tonu, kia pai ai te mahi, kia pai ai te whakamarie o te kaiwhakamahi, kia taea ai e koe te whakatutuki i ō whāinga hauora me te whai hua. Tūhurahia ā mātou whiringa kanorau, ā, kitea te mīhini oma, te pahikara whakakori tinana rānei tino pai hei hoa whakapakari tinana pono māu.
Wā tuku: Whiringa-ā-rangi 20-2023