Ina mōhio koe kei te hapu koe, he maha ngā pātai e puta ake ana ki te hinengaro, tika? Ko tētahi o ngā pātai nui a te tini tāngata ko, "He pai te whakakorikori tinana i tēnei wā?" Kei te mataku ētahi kei pā kino te whakakorikori tinana ki tā rātou pēpi. Ko ētahi e hiahia ana ki te mōhio me pēhea te whakakorikori tinana haumaru. Nō reira, i tēnei rā, me kōrero tātou mō ngā mea me mōhio koe mō te whakakorikori tinana i te wā e hapu ana.
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He aha te pai o te whakakorikori tinana i te wā e hapu ana koe?
He huarahi pai te whakakori tinana hei pupuri i te hauora i roto i tō hapūtanga. He mea nui tēnei, ehara i te mea mōu anake, engari mō te tamaiti kei roto i tō kōpū.
Ki te kī ngāwari, he maha ngā painga ka puta mai i te whakakori tinana tika, pēnei i:
- Ka whakaitihia te mamae o te tuara me te ngenge o te tinana. He mea noa ki te tini o ngā whaea te mamae o te tuara i tēnei wā. Ka taea e te korikori tinana te āwhina nui ki te whakahaere i tēnei mamae.
- Ka āwhina i a koe ki te pupuri i tō tū tika. I a tō pēpi e tipu ana, ka rerekē te taurite o tō tinana, nō reira ka rerekē pea tō tū. Ka taea e koe te whakapai ake mā te whakakori tinana.
- Ka whakaiti i te ahotea, ka whakangāwari hoki i te hinengaro. He mea pai tēnei mō te whakahaere i ngā huringa kare ā-roto e puta mai ana i ngā huringa homoni.
- Ka whakaiti i te mōrearea o te mate huka hapūtanga , he mate e pāngia ana e te tini o ngā whaea.
- Ka whakanui ake i te kaha me te manawanui e hiahiatia ana mō te whānautanga. He rite ki te whakangungu mō tētahi whakataetae nui.
- Ka āwhina i a koe kia tere te ora i muri i te whānautanga o te pēpi.
Ko te mea nui ko te kōrero ki tō tākuta me te tiki whakaaetanga i mua i te tīmatanga o tētahi mahi whakakori tinana. Māna e aromatawai tō hauora, ā, māna e kī atu ki a koe te mea pai mōu.
Ko wai kāore e tika kia whakakorikori tinana? I roto i ngā āhuatanga hea me tūpato koe?
I te nuinga o te wā, kāore he raruraru o te wahine hāpu hauora ki te whakakorikori tinana i raro i ngā tohutohu a te taote. Heoi, ki te mea he mate hauora tōu, he pai ake te karo i te whakakorikori tinana. He mea nui kia kōrero koe ki tō tākuta mō tēnei.
Tirohia te ripanga i raro nei mō te wā me mutu rawa te whakakori tinana, me te wā me tino tūpato te whakakori tinana.
| Ngā āhuatanga hauora hei whakaaroaro māu i te wā e whakakorikori tinana ana | |
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| Āta karohia te whakakori tinana (ina koa ko te aerobic) mēnā kei a koe tētahi o ēnei āhuatanga: | |
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| Kia tino tupato i te wā e whakakorikori ana koe mēnā kei a koe ēnei āhuatanga: | |
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Check Availability →He aha ngā mahi whakakori tinana haumaru i te wā e hapu ana?
Āe, me titiro tātou ki ētahi mahi whakakori tinana haumaru, tino whai hua hoki ka taea e koe te mahi i muri i te whiwhi whakaaetanga mai i tō tākuta.
Ngā mahi whakakori tinana māmā me te haumaru
Koinei ngā mahi whakakori tinana e tino taunakitia ana:
- Te hikoi tere: He tino pai te hikoi tere mō te 30 meneti i te rā.
- Kauhoe: Ka whakaitihia te taumaha o te tinana i roto i te wai, ko te tikanga ka iti ake te pēhanga ki ngā hononga. He mahi tino pai tēnei.
- Te eke pahikara tū ā-roto: He tino haumaru tēnei nā te mea kāore he mōrearea o te hinga.
- Yoga me Pilates: Haere ki ngā akomanga i hangaia mō ngā whaea hapū.
- Whakangungu taumaha māmā: Kaua e hiki i ngā taumaha nui rawa. Ka taea e koe te whakapakari i ō uaua mā te whakamahi i ngā taumaha māmā.
He aha ngā mahi Kegel e kōrerohia ana e tātou?
He mea tēnei me tino mahi e koe. Ko ngā mahi Kegel he mahi whakapakari i ngā uaua o tō puku o raro, e tautoko ana i tō pūkahukahu, tō kōpū, me ō whekau (ngā uaua o te papa hope).
Whakaarohia kei te ngana koe ki te whakamutu i te mimi ohorere. Koinei ngā uaua o tō puku o raro e whakakiki ana. Ka taea e koe te whakakiki i aua uaua mō te 5 hēkona pea, kātahi ka whakangāwari. Me mahi i tēnei kia 10 ngā wā karapīpiti. Me mahi koe i tēnei kia 5 ngā wā i te rā. Mā tēnei ka māmā ake te whānautanga o te pēpi, ā, ka āwhina anō hoki i a koe ki te ora ake i muri i te whānautanga o te pēpi.
Ngā Mahi Whakangungu me te Pōro Whānau
Kua kite pea koe i ngā wāhine hapū e noho ana i runga i tētahi pōro nui (pōro whānau). Mā te whakakorikori tinana i tēnei ka whakapakari i tō tū me tō puku. Ka āwhina hoki i tō pēpi kia eke ki te tūranga tika. Ka taea e koe te mahi i ngā mea ngāwari pēnei i te ruru i te taha ki te taha, me te piki me te heke i runga i tēnei pōro.
Ngā mahi hei karo i te wā e hapu ana
Hei oranga mōu me tō pēpi, he mea pai kia matara atu i ēnei mea i tēnei wā.
- Korikori tinana hei whakaiti i te taumaha: He mea noa te pikinga o te taumaha i te wā e hapu ana. He tohu tēnei mō te whanaketanga hauora o te pēpi. Whakaroahia te whakaiti taumaha kia whānau rā anō te pēpi.
- Āta karohia ngā hākinakina e whakanui ake ai te tūponotanga o te hinga: Te reti reti, te eke hōiho, me te piki maunga. Ahakoa te eke pahikara noa, ka tūpono pea he tūponotanga ina tipu haere tō puku.
- Ngā hākinakina ka pā te tinana: He nui te mōrearea o ngā hākinakina pēnei i te whutupaoro, te poitūkohu, me te hoki ki te pāngia ki te puku.
- Ngā mahi pekepeke me te pekepeke: He ngāwari ake te whara o ō hononga i tēnei wā (nā ngā huringa homoni). Nō reira, karohia ngā mahi āerobic me te whana poi.
- Ngā mahi whakakori tinana i a koe e takoto ana i tō tuara: He pai mō ētahi meneti. Heoi, mā te takoto roa i tō tuara ka pēhia e te kōpū e tipu haere ana tētahi oko toto nui (te vena cava), ka whakaiti i te rere o te toto ki a koe me tō pēpi.
- Te wera nui: Kāore i te pai te whakakorikori tinana i te wera nui, pērā i te yoga wera. Kaua e wareware ki te inu nui i te wai.
Kia tūpato ki ēnei mea i a koe e whakakorikori ana.
Ki te tīmata koe i tētahi kaupapa whakakori tinana, kia maumahara ki ēnei tohutohu.
- Kākahu: Mauria he kākahu wātea, he kākahu whakamarie. He mea nui anō hoki kia mau i tētahi pōtae tautoko pai.
- Hu: Kia pai te mau i ngā hu e tika ana mō te korikori tinana e mahia ana e koe.
- Kai: Kai i te iti rawa i te haora i mua i te whakakori tinana. E 300 pea ngā kaora tāpiri e hiahiatia ana e koe i te rā i te wā e hapu ana koe.
- Wai: Inumia he nui te wai i mua, i te wā e mahi ana, me muri hoki i te mahi whakakori tinana.
- Whakatika:Kia tū mārire koe i te wā e ara ake ana i muri i ngā mahi whakakorikori papa. Ka pōuri pea koe i te tū ohorere.
Ko te mea nui ko te whakarongo ki tō tinana. Ki te ngenge koe, ki te mamae rānei, kaua e akiaki i a koe anō. Kati, okioki.
Āhea koe me mutu te whakakorikori tinana ka toro atu ki te tākuta?
Ki te pāngia koe e tētahi o ngā tohu i raro nei i a koe e whakakorikori tinana ana, kati tonu te whakakorikori tinana ka kōrero ki tō tākuta.
- Te toto o te tara , te rerenga wai rānei.
- Te ānini nui , te tirohanga pōuri rānei.
- Te mamae puku rerekē , te kōpiripiri rānei o te kōpū.
- Te poto o te manawa , te mamae rānei o te uma.
- Ki te pōuri koe, ki te ngoikore rānei.
- Te pupuhi ohorere o ngā ringa, o ngā waewae, o te mata rānei.
Ki te pāngia koe e tētahi o ēnei āhuatanga i a koe e whakakorikori tinana ana, kaua e whakaaro he mea noa. Rapua he tohutohu hauora tonu.
Karere Tangohia ki te Kāinga
- He mea pai te whakakorikori tinana i te wā e hapū ana mōu me tō pēpi, engari me mahi tika, me te haumaru hoki.
- I mua i te tīmatanga o tētahi kaupapa whakakori tinana, me kōrero koe ki tō tākuta.
- Whakarongo ki tō tinana. Ki te ngenge koe, ki te mamae rānei, kati tonu. Kaua e akiaki i a koe ki te whakakori tinana.
- Kōwhiria ngā mahi whakakori tinana haumaru pērā i te hikoi tere, te kaukau, me te yoga mō ngā wāhine hāpu. Āta karohia ngā hākinakina ka hinga pea, ka whara hoki te puku.
- Ki te pā mai ētahi tohu whakatūpato ki a koe, pērā i te uaua ki te manawa, te toto, te mamae nui rānei, kati tonu te whakakori tinana ka toro atu ki te tākuta.
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