Ki te tini, ko te whakaaro ki te 'hiki taumaha' me te ' Whakangungu Kaha ' he mahi hoha, he mahi uaua. Kua pā ki a tātou katoa ngā wā i tino taumaha ai te whakaaro ki te 'haere anō ki te whare takaro'. Engari i mōhio koe mēnā ka tika te mahi, koinei tētahi o ngā mea pai rawa atu ka taea e koe te mahi mō tō tinana me tō hinengaro? Ehara i te whiu; he koha ka hoatu e koe ki tō tinana. Me tūhura tātou he aha te tikanga o te whakangungu kaha, ōna painga, me pēhea hoki e taea ai e koe te tumanako atu ki tēnā.
He aha te hiranga o te whakangungu kaha?
Ki te kī ngāwari, ko te tikanga he mahi whakakori tinana hei whakapakari i ō uaua . Ko te tikanga pea ko te hiki i ngā dumbbell, te whakamahi rānei i tō taumaha tinana mō ngā mahi whakakori tinana pēnei i te pana-ake. He tino whānui ngā painga.
Whakaarohia: i a tātou e pakeke haere ana, ka ngaro noa iho te papatipu uaua kikokore. Ki te kore tātou e mahi i ngā mahi hei pupuri i taua uaua, ka rerekē te hanganga o tō tātou tinana, ā, ka piki ake te ngako o te tinana . Koia te take ko te whakangungu kaha te otinga tino pai.
Mā ēnei mahi whakakori tinana ka tiaki i tō papatipu uaua. Hei tāpiritanga:
- Ka whakaiti i te ngako tinana : I a koe e hanga uaua ana, ka piki ake tō pākia o te tinana, ko te tikanga ka nui ake ngā kaora e tahuna ana e tō tinana ahakoa kei te okioki koe.
- Āwhina ki te whakahaere taumaha: Mā te nui o te uaua, me te iti o te ngako, ka māmā ake te pupuri i te taumaha hauora.
- Ka whakapakari i ngā wheua: Ka whakanui ake ēnei mahi whakakori tinana i te kiato o te wheua, ka whakaiti i te tūponotanga o ngā mate pēnei i te Osteoporosis .
- Ka whakapai ake i te kounga o te oranga : Ina kaha, ina hihiko hoki tō tinana, ka māmā ake te whakahaere i ngā mahi o ia rā .
- Te whakahaere hauora mō te wā roa: He pai ēnei mahi whakakori tinana mō te whakahaere i ngā āhuatanga pēnei i te mate huka, te mate ngakau, te mamae tuara, tae atu ki ngā āhuatanga e pā ana ki ngā hononga pēnei i te Ankylosing Spondylitis ( Ankylosing Spondylitis ) .
Nā, me pēhea koe e tīmata ai ki te pārekareka ki tēnei?
Mō te tīmatanga, tera pea ka mataku te hiki taumaha. Ko te tikanga tēnei nā te mea kāore tō tinana i te taunga ki ngā mahi tinana. Heoi, i roto i te wā, ka māmā ake, ka ngahau ake hoki. Ki te tāpirihia ēnei whakarerekētanga iti ki tō mahinga whakangungu, tera pea ka kite koe i a koe e tino hiahia ana ki ō wā whakangungu.
| Te Tohutohu | Te Painga |
|---|---|
| Whakamahana | Mā te oma tere, te mahi rānei i ngā nekehanga ā-hauora māmā mō te 5-10 meneti i mua i te tīmatanga ka nui ake te rere o te toto ki ō uaua, ā, ka whakaiti i te tūponotanga o te whara. |
| Rama tīmatanga | Kaua e ngana ki te hiki i ngā mea taumaha i te rā tuatahi. Tīmata ki tētahi taumaha ka taea e koe te hiki pai mō ngā mahi 12-15. I a koe e kaha haere ana, ka taea e koe te whakanui haere i te taumaha. |
| Kimihia he hoa mahi whakangungu | Ki te mea kei te hoha koe, kei te raruraru rānei i te mahi ko koe anake, kawea mai he hoa. Ka whakarato i te hihiri me te kawenga mō kōrua tokorua. |
| Okioki i waenga i ngā huinga | Kaua e tere. Whakangāwarihia kia kotahi meneti i muri i ia huinga. Mā tēnei ka ārai i te ngenge rawa o ō uaua. |
| Whakarongo ki te puoro | Mā te whakarongo ki ngā waiata harikoa e pai ana ki a koe ka nui ake te hihiri o tō whakangungu tinana, ā, ka nui ake hoki te kaha. |
| Tangohia ngā rā whakaora | Kaua e hiki taumaha i ia rā, i ia rā. Me whai wā okioki mō te kotahi rā i waenganui i ngā rā whakangungu. Mā tēnei ka whai wā ō uaua ki te whakatikatika me te whakahoki mai i te kaha. |
He Mahi Manaaki-i-Ana Iho tēnei!
Ko te mea nui kia kaua e titiro ki ēnei mahi hei whiu, engari hei mahi tiaki i a koe anō.
Ka ngoikore te ngākau ina kaha rawa tō pana i tō tinana, ina whakarite rānei koe i a koe ki ētahi atu. Kaua e manukanuka mēnā kei te hiki tetahi atu i te 50kg i a koe e 10kg ana. He rerekē te kaha me te tinana o te katoa. Arotahi ki tō ake haerenga me te whakanui i tō ahunga whakamua. Koinei te huarahi ka noho ai tēnei hei tikanga ngahau e tumanakohia ana e koe i ia rā.
Mena he mate hauora mau tonu tōu, he tino ngenge rānei, tēnā whakapā atu ki tō tākuta i mua i te tīmatanga o tētahi kaupapa whakakori tinana hou. Ka taea e rātou, e tētahi kaiwhakaora tinana rānei te whakarato i te aratohu haumaru me te whai hua e hāngai ana ki ō hiahia.
Karere Tangohia ki te Kāinga
- He mea nui te whakangungu kaha mō te hanga uaua, te whakahaere taumaha, me te whakapakari i ngā wheua.
- Me whakamahana tonu, me tīmata ki ngā taumaha māmā. Kaua e akiaki rawa i a koe i te rā tuatahi.
- Whakangahau ake i ō mahi whakakori tinana mā te whakakori tinana me tētahi hoa, mā te whakarongo rānei ki tāu waiata tino pai.
- He rite tonu te hiranga o te whakaoranga ki te whakangungu tonu. Hoatu he wā ki ō uaua kia whakatikatika.
- Mena kei a koe ētahi mate hauora, me rapu whakaaetanga mai i tō tākuta i mua i te tīmatanga o tētahi tikanga whakakori tinana hou.
Whakangungu kaha, hiki taumaha, whakakori tinana, uaua, oranga hauora, oranga tinana
