Ki te tini o te tangata, ko te kupu 'hiki taumaha' me te ' whakangungu kaha ' ka puta ake ki te hinengaro he mea hoha, he uaua hoki. He maha ngā wā ka whakaaro koe 'Me haere anō ahau ki te whare takaro'. Engari i mōhio koe mēnā ka tika tāu mahi, ehara i te mea he pai mō tō tinana anake, engari mō tō hinengaro anō hoki? Ehara i te mea he whiu, engari he koha ka hoatu e koe ki tō tinana. Me titiro tātou ki ēnei mahi whakapakari tinana, ki ngā painga e puta mai ana, me pēhea te mahi me te kore e hoha, me te koa hoki.
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He aha te hiranga o te whakangungu kaha?
He whakakori tinana tēnei hei whakapakari i ngā uaua o tō tinana. Tērā pea he hiki i ngā dumbbell, he whakakori tinana pēnei i te pana-ake. He tino nui ngā painga o tēnei.
Whakaarohia, i a tātou e pakeke haere ana, ka heke haere te papatipu uaua kikokore o tō tātou tinana. Ki te kore tātou e mahi i tetahi mea hei hanga anō i tēnei uaua kua ngaro, ka piki ake te nui o te ngako e rongoa ana i roto i ō tātou tinana. Koinei te wāhi e pai ai te whakangungu kaha.
Mā ēnei mahi whakakori tinana koe e āwhina ki te pupuri i tō papatipu uaua. Ehara i te mea koinā anake, engari:
- Ka whakaiti i te ngako o te tinana : I te pikinga ake o te papatipu uaua, ka piki ake te tere o te tahunga o ngā kaora e te tinana (te pākia o te kai). Ko te tikanga ka nui ake ngā kaora ka tahuna e koe ahakoa kei te tū noa koe.
- Āwhina ki te whakahaere taumaha: Ina ngaro te ngako, ka nui ake te uaua, 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 ngā wheua, ā, ka whakaiti i te tūponotanga o te whakawhanake i ngā mate pēnei i te osteoporosis .
- Ka whakapai ake i te kounga o te oranga : Ina rongo koe i te hihiko me te kaha, ka taea e koe te mahi i ngā mahi o ia rā me te ngāwari.
- Te whakahaere i ngā mate mō te wā roa: Ka āwhina hoki tēnei mahi whakakori tinana ki te whakahaere i ngā āhuatanga pēnei i te mate huka, te mate ngakau, me te ankylosing spondylitis , he āhuatanga e puta ai te mamae o te tuara me te mamae o ngā hononga.
Āe, me pēhea te mahi i tēnei me te ngākau nui?
He uaua pea te hiki taumaha mō te tīmatanga. Nā te mea kāore tō tinana i te taunga ki te mahi. Engari i roto i te wā, ka māmā ake, ka nui ake te ngahau. Ki te tāpirihia ēnei huringa iti ki tō mahinga whakangungu, ka tino pai ki a koe.
| Me aha (Te Tohutohu) | Te Painga |
|---|---|
| Whakamahana | Mā te oma tere mō te 5-10 meneti i mua i te tīmatanga o tō whakangungu tinana, te mahi rānei i tētahi korikori tinana māmā e werawera ai koe, ka piki ake te rere o te toto ki ō uaua, ā, ka whakaiti i te tūponotanga o te whara. |
| Tīmatahia me te taumaha iti rawa e taea ana. | Kaua e hiki i ngā taumaha taumaha i te rā tuatahi. Tīmata ki tētahi taumaha ka taea e koe te hiki ngāwari mō ngā whakahōungatanga 12-15. Ka taea e koe te whakanui haere i te taumaha i a koe e kaha haere ana. |
| Hono atu ki tētahi hoa. | Ki te hoha koe, ki te mea rānei kei te whakakorikori tinana koe ko koe anake, me haere atu ki tētahi hoa. Mā tēnā koe e whakatenatena. Ka taea e kōrua te āwhina tetahi i tetahi. |
| Okioki pai i waenga i ngā huinga. | Kaua e mahi tonu, engari okioki mō te meneti i muri i te whakaoti i tētahi huinga whakangungu. Mā tēnei ka ārai i ō uaua kei tino ngenge. |
| Whakarongo ki ō waiata tino pai. | Mā te whakarongo ki ngā waiata e pai ana ki a koe, ā, he tere hoki te manawataki, ka pai ake te whakakorikori tinana. Ka nui ake te kaha o te tinana. |
| Kia ora tō rā. | Ehara i te mea pai te hiki taumaha i ia rā o te wiki. Okioki i te iti rawa i te kotahi te rā i waenga i ngā rā e rua o te whakakori tinana. Mā tēnei ka wātea tō tinana ki te whakatika i ngā uaua ngenge me te whakahoki anō i te kaha. |
He mea tēnei māu e tiaki i a koe anō!
Ko te mea nui kia kaua e titiro ki tēnei mahi hei whiu, engari hei tiaki i a koe anō.
Koinei te mea ka hoha ina tino kaha rawa tō pana i tō tinana, ina whakarite rānei koe i a koe ki ētahi atu. Kaua e whakaaro ka taea e Arya te hiki i te 50 kirokaramu, engari kāore tonu ahau e kaha ki te hiki i te 10. He rerekē te kaha me te tinana o te katoa. Haere i tō ake haerenga, kia harikoa ki tō ahunga whakamua. Kātahi ka waiho tēnei hei mea e tino pārekareka ana koe, ā, ka hihiko koe ki te mahi i ia rā, i ia rā.
Mena he mate hauora roa tōu, pērā i te mate pūmau e tino ngenge ai koe, me kōrero koe ki tō tākuta i mua i te tīmatanga o tēnei momo whakangungu. Māna, mā te kaiwhakaora tinana rānei koe e tohutohu mō ngā whakangungu tino pai mōu, me pēhea hoki te mahi i aua whakangungu.
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, ā, me tīmata ki ngā taumaha māmā i te tīmatanga. Kaua e nui rawa te mahi i te rā tuatahi.
- Ka taea e koe te whakanui ake i tēnei mā te huihui me tētahi hoa me te whakarongo ki ō waiata tino pai.
- Pērā i te whakakori tinana, he mea tino nui anō hoki te whakangāwari i ō uaua (te whakaora).
- Mena he mate hauora roa tōu, me kōrero ki tō tākuta i mua i te tīmatanga o tētahi kaupapa whakakori tinana.
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