Ina kīia atu ki tētahi e whawhai ana ki te mate pukupuku ū kia ' whakakorikori tinana', he uaua pea te whakaaro ki tēnā. Nā te ngenge tinana me te ahotea hinengaro, kāore pea te whakakorikori tinana e whakaarohia ana. Engari, e mōhio ana koe, ko te whakakorikori tinana tō hoa pai i tēnei wā uaua. Ka taea e ia te homai i te kaha ki a koe e kore e taea e koe te whakaaro.
Te 'pire makutu' o te whakakori tinana
Whakaarohia he pire hei whakaora i tō hinengaro me tō tinana, hei whakaiti i ngā pānga taha o te maimoatanga mate pukupuku, hei whakaiti i te tūponotanga o te hokinga mai o te mate pukupuku, ā, hei āwhina i a koe kia roa ake te ora me te harikoa. Ka tangohia e koe? Ko te whakakori tinana he momo 'piro makutu' tonu.
He nui atu ngā painga o te whakakori tinana i a koe e ora tahi ana me te mate pukupuku ū i tō whakaaro. Me titiro tātou ki ēnei painga.
| Te painga o te whakakori tinana | Hei whakarāpopototanga... |
|---|---|
| Te hono anō ki te tinana | I te mate pukupuku, ka rite pea koe ki tētahi tangata tauhou i roto i tō tinana. Ina whakakori tinana koe, ka taea e koe te whakahoki mai i te mana whakahaere o tō tinana, ā, ka tīmata te kaha ake. |
| Te whakaiti i te mōrearea o te hokinga mai o te mate pukupuku | Mā te mahi i ia rā, ka whakaitihia te tūponotanga o te hokinga mai o te mate pukupuku o te ū. Ehara i te mea koinā anake, engari ka whakaitihia hoki te tūponotanga o ētahi atu mate pukupuku, pērā i te mate pukupuku o te koroni me te mate pukupuku o te pūkahukahu. |
| Te pupuri i te taumaha hauora | Ka piki ake te mōrearea o te mate pukupuku ina taumaha rawa, ka momona rawa hoki. Ka āwhina te whakakori tinana ki te whakapakari i ngā uaua me te pupuri i te taumaha hauora. |
| Te pikinga o te kaha me te oranga | Ko tētahi o ngā mea nui rawa atu ka pā ki a koe i te wā e rongoatia ana te mate pukupuku ko te ngenge rawa. Ko te mea whakamiharo, ina whakakorikori tinana koe, ā, ka whakapau kaha koe, ka nui ake te kaha o tō tinana. Ka whakaitihia tēnei ngenge mā te 50% pea i roto i te hunga e whakakorikori tinana ana. |
| Te noho hei rongoā ā-taiao mō te pouri | Ina whakakorikori tinana koe, ka whakaputahia e tō roro ngā matū e kiia nei ko te serotonin me te endorphins, e mōhiotia ana ko ngā homoni harikoa. Ka whakapai ake ēnei i tō wairua, ā, ka noho marino koe. |
| Te mahi a ngā hononga me ngā uaua | Ka taea e ētahi pokanga me ngā maimoatanga irahiko te whakararu i te mamae me te pakari o tō ringa me tō pakihiwi. Mā te totoro me te neke i ō ringa i a koe e hikoi ana ka āwhina i te whakamama i taua pakari me te whakapakari i aua wāhi. |
Tērā pea koinei tētahi o ngā wā tino uaua ka pā ki a koe i roto i tō ao. Nō reira, kia atawhai ki a koe anō. Mahia te mea ka taea e koe i tēnei rā. Ko te mea nui ko te mahi i te mea e pai ana ki a koe, i te wā e taea ai e koe, i te huarahi e taea ai e koe.
Kia maumahara ki ēnei mea i mua i te tīmatanga o te whakakori tinana.
I te nuinga o te wā, he haumaru te whakakori tinana i mua, i te wā e rongoatia ana, me muri hoki i te mate pukupuku. Heoi anō, me kōrero koe ki tō tākuta i mua i te tīmatanga o tētahi mea.
Māna koe e kī atu ko ēhea ngā mahi whakakori tinana e pai ana mōu i runga i tō tau, te taumata o te mate pukupuku, te hauora o nāianei, me ngā kōwhiringa maimoatanga. Tērā pea he pai ake ētahi mahi mōu i ētahi atu.
Kei reira anō ngā kaiwhakaora tinana me ngā kaiwhakaora mahi e tohunga ana ki te mate pukupuku ū . Ka taea e koe te tono ki tō tākuta kia tukuna koe ki tētahi o ēnei.
He aha te mea tino nui o ngā mea katoa
Whakarongo ki tō tinana. Ko koe anake te mōhio ki ō kare ā-roto. I ētahi rā ka pai ki a koe te whakakori tinana. I ētahi rā kāore koe e hiahia ki te whakaaro ki tēnā. He mea noa ngā mea e rua, ā, kāore he he o tēnā.
Āe, me pēhea tā tātou tīmatanga inaianei?
Ahakoa he tīmatanga koe, he taunga rānei ki te whakakorikori tinana, tīmatahia mā te iti ina tīmata koe ki te maimoatanga mate pukupuku. He pai ake te whakanui haere i tō whakakorikori tinana i te wā kotahi, kaua e nui rawa te mahi i te wā kotahi, ā, ka kino tō tinana.
Ko te whāinga kia 30 meneti te roa o te mahi whakakori tinana ngāwari, e rima ngā rā o te wiki. Hei tauira, pērā i te hikoi tere. Engari ki te ngenge koe, me whakaiti te mahi. Kāore he aha te mahi i tēnei e toru ngā wā i te rā, mō te 10 meneti. Ko te mea nui kia mau tonu te mahi ( kia rite tonu ).
Ki te taea, whakaritea ō whakangungu kia kapi i ēnei wāhanga e toru:
- Ngā Totoro: Ka āwhina ēnei ki te whakamahana i tō tinana i mua i te tīmatanga o te whakangungu me te whakamatao i muri. Ka āwhina hoki ēnei ki te ārai i ngā whara. I te wā e totoro ana i mua i te whakangungu, kaua e noho ki te tūranga kotahi, engari me neke haere. Puritia ngā totoro e noho ana ki te tūranga kotahi mō muri mai o te whakangungu. Kaua rawa e totoro tō tinana ki te wāhi e mamae ai.
- Te nekehanga ā-aerobic: Ka whakanui ake ēnei i tō tere o te manawa . Kei roto i ēnei ko te hikoi tere, te oma tere, te kaukau, me te eke pahikara.
- Mahi whakapakari tinana: Kei roto i tēnei ko te hiki i ngā taumaha, te whakamahi i ngā here ātete, ngā mahi whakakori tinana rānei.
He pai ngā momo nekehanga katoa. Ko te mahi i te māra, te horoi rānei i te whare, ka uru atu hoki ki te wāhanga whakakori tinana. He pai hoki ngā whakakori tinana iti te pānga pērā i te yoga me te Tai Chi. Ko te nui o tō nekehanga i te roanga o te rā, ko te pai ake mōu.
Ki te hiahia koe ki te hihiri , haere atu ki tētahi hoa, hikoi ki waho, whakamahia rānei tētahi taupānga i runga i tō waea. Kimihia te tikanga e pai ana mōu.
Karere Tangohia ki te Kāinga
- He maha ngā painga tinana me te hinengaro o te whakakori tinana i te wā e rongoatia ana te mate pukupuku o te ū.
- He mea nui kia kōrero koe ki tō tākuta i mua i te tīmatanga o tētahi mahi whakakori tinana.
- Tīmata mārire, ā, whakapiki mārire i te nui me te roa o te whakakori tinana. Kaua e ngana ki te mahi i ngā mahi maha i te wā kotahi.
- Whakarongo ki tō tinana. Whakangāwari i ngā rā e ngenge ana koe. Kia atawhai ki a koe anō.
- He tino whai hua ngā mahi māmā pēnei i te hikoi, te māra rānei. Ko te mea nui ko te nekeneke.
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