Mena kei te ngana koe ki te whakatutuki i o whainga whakapakari tinana, he pai te whakamahi i te wīra mo te cardio.Heoi, me aro koe ki tetahi take matua: ko te pikitanga.Ka taea e te whakatakotoranga hekenga te whakanui ake i te pari o te ara, ka huri i te taumata o te kaha mahi ka taea e koe.I roto i tenei panui rangitaki, ka tirotirohia he aha te hekenga o te wīra, pehea te mahi, me te aha he mea nui ki to mahi.
He aha te hekenga o te wīra?
Ko te hekenga i runga i te wīwīwī e tohu ana i te pari o te ara e rere ana koe.I te nuinga o te wa ka whakaatuhia te paheketanga hei pahekeheke, me te 0% e tohu ana i te ara papatahi me nga paheketanga teitei ake e tohu ana i te pikinga o te pari.Hei tauira, he 5 paiheneti te titahatanga ka piki te riu ki runga e rima nga nekehanga.
He pehea te mahi o te heke ki runga i te wīra?
I a koe e piki haere ana i runga i te wīra, me whakapau kaha o waewae ki te turaki i a koe ki mua.Ko te mea nui, ka akiaki koe ki te whakamahi i nga uaua o ou waewae, tae atu ki o glutes, quads, me te hamstrings.Ko tenei mahi taapiri ka awhina i te whakanui ake i te wera o te kalori me te whakapai ake i te oranga ngakau.
He aha te mea nui o te heke ki to mahi?
Ko te whakauru i te pikinga ki roto i te mahi takakau ka awhina i te whakarei ake i o mahinga me te whakarato i tetahi wheako uaua ake.Ma tenei korikori tinana ka nui ake nga painga o te tinana, penei i te pai ake o te manawanui me te tahu kaarai.Ano, mena kei te whakangungu koe mo tetahi huihuinga motuhake, penei i te reihi maunga, ko te taapiri i te hekenga ka pai ake te whakataurite i nga ahuatanga ka pa ki a koe.
He mea nui ano kia mohio ko te oma/te hikoi i runga i te heke ka awhina i te whakaiti i te pa ki o hononga.I te mea ka akiakihia e te pikitanga o waewae ki te patu i te whenua i roto i te waahi taiao ake, ka iti ake te kaha o ou hononga ki ia hikoinga.He tino painga tenei mo te hunga e mamae ana i te mamae tahi, kei te ora mai ranei i te whara.
Na, kia pehea te nui o te pikinga e whakamahia ana e koe ki runga i to wīra?Ko te whakautu kei runga i to taumata whakapakari tinana me to whainga.Mena he tauhou koe ki te korikori, ka timata ranei koe i runga i te wīwīwīwī, ka hiahia pea koe ki te tiimata me te heke o raro (tata ki te 2-3%).I a koe e pai ake ana me te piki ake o to taumata whakapakari tinana, ka taea e koe te whakanui haere i te paheketanga heke.
Ano, ko te momo korikori e mahia ana e koe ka pa ki to whiringa mo te hekenga.Mena kei te rapu koe mo te whakangungu cardio kaha ake, ka hiahia pea koe ki te piki ake (tata ki te 5-10%).I tetahi atu taha, ki te hiahia koe ki te whakapakari i te manawanui, ka pai ake koe ki te heke ki raro (tata ki te 2-4%).
Hei whakamutunga, ko te mohio ki te hekenga o to wīra he mea nui ki te whakatutuki i o whainga whakapakari tinana.Ko te whakauru i te hekenga ka awhina i te whakakaha ake i to mahi, te whakaheke i te paanga tahi, me te whakapai ake i te tinana.Ka taea e koe te whai hua i roto i nga mahi whakangungu ma te whakanui haere i te paheketanga o te hekenga me te whakatika i runga i to taumata whakapakari tinana me nga whaainga korikori.
Wā tuku: Hune-07-2023