He taputapu pai rawa atu te mīhini hikoi mō ngā mahi whakakori tinana iti te pānga, inā koa mō te hunga e hiahia ana ki te whakapai ake i te hauora o te ngākau, te whakaiti i te taumaha, te whakaora rānei i te whara. Anei ētahi mahi whakakori tinana ka taea e koe te mahi i runga i te mīhini hikoi:
Te hikoi:
Tīmata mā te hikoi tere hei whakamahana i tō tinana. Āta whakanuia te tere kia rite ki tō taumata whakapakari tinana.
Whakangungu Wā:
Whakakotahitia ngā wā whakaora kaha-nui me ngā wā whakaora kaha-iti. Hei tauira, hikoi, oma rānei i te tere tere mō te 1 meneti, kātahi ka whakaitihia te tere hei whakaora mō te 2 meneti, ka whakahoki anō i tēnei huringa.
Whakangungu Hinga:
Whakamahia te āhuatanga piki hei whakatauira i te hikoi, te oma rānei i te puke. Ka aro atu tēnei ki ngā rōpū uaua rerekē, ā, ka whakanui ake i te kaha o tō whakangungu.
Ngā pikinga:
Whakatakotoria te mīhini oma ki runga i te pari pakupaku, ka piki ake i runga i aua waewae me te waewae kotahi i muri i tetahi, me te mea kei te piki arawhata koe.
Ngā Hurihanga Ringa:
I a koe e hikoi ana, e oma tere ana rānei, whakamahia ngā nekehanga ringa hei whakamahi i te taha whakarunga o tō tinana, hei whakanui ake hoki i te tahunga karori.
Te Hīkoi Whakamuri:
Tahuri, ka hikoi whakamuri i runga i te mīhini oma. Ka āwhina tēnei ki te whakapakari i ngā uaua o ō waewae me te whakapai ake i te taurite.
Ngā Hipanga Plyometric:
Eke ki runga i te mīhini oma, kātahi ka hoki whakamuri tere, ka tau ki runga i ngā pōro o ō waewae. Ka āwhina tēnei mahi whakakori tinana ki te whakapai ake i te kaha me te kaha.
Ngā Hurihanga Taha:
Whakatikatikahia te tere ki te hikoi puhoi, ka neke taha i te roanga o te mīhini oma. Ka taea e tēnei mahi whakakori tinana te whakapai ake i te nekenekehanga me te taurite mai i te taha ki te taha.
Ngā Rūma Hīkoi:
Whakatakotoria te tere puhoi o te mīhini oma, ka oma tere i a ia e neke ana. Puritia ngā ringaringa hei tautoko mēnā e tika ana.
Te Totoro Pūmau:
Whakamahia te mīhini oma hei tūāpapa tūmau hei mahi i ngā totoro mō ō kuao kau, ō uaua o te hope, ō uaua o te hope quadriceps, me ō uaua o te hope i muri i tō whakangungu.
Ngā Tūranga e Pupuri ana:
Tū ki runga i te mīhini oma, ka pupuri i ngā tūranga rerekē pērā i te squats, lunges, calf raises rānei i te mea e whakawetohia ana hei whakauru i ngā rōpū uaua rerekē.
Ngā Mahi Taurite:
Whakamātauria te tū i runga i te waewae kotahi i te mea e neke puhoi ana te mīhini oma hei whakapai ake i te taurite me te pumau.
Kia maumahara ki te whakatairanga i te haumaru i te wā e mahi ana i ēnei mahi i runga i tepapa hikoiTīmata mārire, ina koa mēnā he hou koe ki te mīhini, he whakamātau rānei i tētahi mahi whakakori tinana hou, ā, whakapiki mārire i te kaha i te mea ka pai ake tō whakamarie me tō taumata hauora. He mea pai hoki kia kōrero ki tētahi tohunga whakapakari tinana, ki tētahi kaiwhakaora tinana rānei, kia tika ai te mahi whakakori tinana, kia kore ai hoki e whara.
Wā tuku: Whiringa-ā-rangi 29-2024