He tino pai te mahi i ngā korikori tinana kaha i te wā e hapu ana? Me kōrero tātou mō tēnei!

I tēnei wā utu nui e tatari ana koe kia noho hei whaea, he maha ngā pātai kei roto i tō hinengaro, tika? I roto i ēnei, ko te pātai nui rawa atu a te tini tāngata, "He pai ki ahau te whakakorikori tinana i tēnei wā? Mena koinā, he aha te momo whakakorikori tinana e pai ana?" Tērā pea ētahi tāngata e mataku ana, inā koa mō te "Whakakorikori Tinana Pānga Nui", e kīia nei e tātou he "mamae". Nō reira, me kōrero mārama tātou mō tēnei i tēnei rā, me te mea kei te kōrero tātou ki tētahi hoa.

He tino pai te whakakorikori tinana i te wā e hapu ana?

Tuatahi, he mea pai te whakakori tinana mō te nuinga o ngā wāhine hāpu hauora. Ina hoki, ka taea e ia te whakapai ake i tō wairua, ā, ka āwhina i a koe ki te whakarite i tō tinana mō te whānautanga. E taunaki ana te Tari Hauora me ngā Ratonga Tangata o Amerika (`(US Department of Health and Human Services)`) kia mahi ngā wāhine hāpu hauora (te hunga kāore anō kia tino kaha te mahi, kāore hoki i te taunga ki te whakakori tinana kaha) i te iti rawa 150 meneti (arā, 2 1/2 hāora) o te whakakori tinana kaha-waenga ia wiki.

Whakaarohia kei te hikoi tere koe mō te 30 meneti i ia rā i te wā tina i te mahi. Koinei te tikanga o tēnei.

E mōhio ana koe ki te tikanga o te "kaha-waenga"? He tino māmā noa iho. Ki te taea e koe te kōrero noa ki tētahi i a koe e whakakorikori tinana ana, koinā te kaha-waenga. Kāore koe e ngenge, engari ka whiwhi koe i tētahi whakakorikori tinana iti.

He aha ēnei mahi whakakori tinana 'pānga iti' me 'pānga nui'?

Nā, kia titiro tātou ki ēnei momo mahi whakakori tinana e rua.

• Korikori Tinana Pānga-Iti : He korikori tinana ngāwari, maeneene hoki ēnei, ā, kāore e tino pēhi i ō hononga. Whakaarohia te hikoi, te kaukau, me ētahi atu. He pai ēnei mō te hapūtanga.

• Korikori Tinana : He korikori ēnei e uru ana ki te pekepeke, te oma, me ngā nekehanga uaua ki ngā hononga. Hei tauira, ko te oma tere me ētahi korikori hau.

Inaianei pea kei te whakaaro koe, "Nō reira i haere ahau ki te oma tere me te mahi i ngā mahi whakakorikori tinana i mua i taku haputanga, kāore e taea e au te mahi i ēnei inaianei?" Inaa, ki te pai te haere o tō haputanga, ā, kāore he raruraru, ā, e kī ana tō tākuta he pai, ka taea e koe te mahi i ētahi mahi whakakorikori tinana kaha-waenga (arā, kaua e tino uaua). Kāore he taunakitanga e kī ana ka pā kino ki te pēpi.

Engari he āhuatanga anō kei roto, ko ēnei mahi "Pānga-Nui" he mahi e tino pēhanga ana, e taumaha ana hoki ki te tinana. Nō reira, i te mea ka nui haere tō puku, tera pea ka pāngia koe e te kore whakamarie me te mamae i a koe e mahi ana i ēnei. Ki te mea he iti te kore whakamarie kei a koe, kaua e whakakeke, kaua e kī, "Āe, kāore he aha, me mahi anō tātou." Me mutu tonu i reira. Ko te mea nui ko te whakarongo ki tō tinana.

Mā te whakakori tinana kaha ka puta te whakaaro "āe, he whakakori tinana pai tēnā." Heoi, mā te whakakori tinana iti ka taea hoki te whakanui ake i te tere o te manawa me te kohi hāora. Ka āwhina hoki i a koe ki te karo i ngā nekehanga ohorere, ohorere e whakararuraru koretake ana i ō hononga, ō wheua, me ō uaua.

He aha mēnā i tino hihiko koe i mua i tō haputanga?

Tērā pea i tino kaha tō tinana i mua i tō hapūtanga, ā, i mahi pea koe i ngā mahi whakakori tinana kaha. Ki te mea mai tō tākuta he haumaru mōu me tō pēpi, tera pea ka taea e koe te haere tonu i tō mahi whakakori tinana o ia rā ki tētahi taumata. Heoi, ka rerekē pea tēnei i te haere tonu o tō hapūtanga . Nō reira, he mea nui kia kōrero koe ki tō tākuta mō ngā painga me ngā huakore o tō mahi whakakori tinana e pai ana ki a koe, me te mea he tika mōu i tēnei wā.

He aha ngā mahi whakakori tinana me tino karohia e koe i te wā e hapu ana?

Kāore ētahi o ngā mahi whakakori tinana me ngā mahi e pai ana i te wā e hapu ana. He mea whakaaro nui kia kaua e mahi i ēnei. Kia tirohia tātou he aha ēnei:

• Te hiki taumaha me te whakangungu taumaha : Me karo i ēnei, inā koa i muri i te toru marama tuatahi o te hapūtanga (arā, i muri i ngā marama tuatahi e toru).
• Ngā mahi whakakori tinana e takoto ana i runga i tō tuara : Hei tauira, ngā mahi whakakori tinana pēnei i te "Sit-ups". Kāore hoki ēnei e tika ana i muri i te toru marama tuatahi. Kei te mōhio koe? Ina takoto koe i runga i tō tuara, ka pēhia e te taumaha o te kōpū tetahi uaua toto nui, ka pōuri ai koe, ā, ka heke hoki te nui o te toto e haere ana ki te pēpi.
• Ngā Hākinakina Whakapā : Whakaarohia te hoki, te poitūkohu, te netipōro. He nui te mōrearea o te whara o te puku i roto i ēnei hākinakina. Nō reira, me karo rawa i ēnei hākinakina i tēnei wā.
• Te ruku moana hōhonu (`(Ruku Scuba)`) : Kāore rawa tēnei i te pai mō ngā whaea hāpu.
• Ngā mahi whakakori tinana e nui ana ngā piki me ngā heke : Ko ngā mea pēnei i te eke hōiho hei tauira mō tēnei.
• Ngā mahi e tino mōrearea ana ki te hinga : Kāore i te tūtohutia i tēnei wā te mahi korikori tinana, te hikoi, te retihuka, te reti reti, me ētahi atu. Ahakoa he hinganga iti noa iho, ka mōrearea pea.
• Ngā mea e tino whakanui ana i te pāmahana o te tinana : Hei tauira, ko te `(Yoga Wera)` (i ētahi wāhi, ka mahia te yoga i roto i ngā rūma tino wera). Waihoki, ko ngā mea pēnei i te kaukau i te wai tino wera me te noho i roto i te sauna (`(Sauna)`) kāore i te pai i tēnei wā. Nā te mea kāore e pai te pikinga koretake o te pāmahana o te tinana mō te pēpi.

He wā anō kei reira he pai ake kia kaua e whakakorikori tinana?

Ae, i ētahi wā he pai ake māu me tō pēpi te karo i te whakakori tinana. Me titiro tātou ki ētahi o aua āhuatanga:

• Mena he mate manawa, he mate pūkahukahu rānei tōu.
• Mena kei te hapu koe i ngā pēpi maha (pērā i ngā māhanga, ngā mātoru) i te wā kotahi (`(Te Hapūtanga Maha)`).
• Mena he toto toto tiketike tōu, he uaua ki te whakahaere.
• Mena he nui tō mate toto iti.
• Mena kua kī atu tō tākuta kia kaua e whakakorikori tinana mō tētahi atu take hauora.

I roto i ēnei āhuatanga, he mea tino nui kia whai i ngā tohutohu a tō tākuta .

Nā, he aha ngā mahi whakakori tinana pai rawa atu hei mahi i te wā e hapū ana? He aha atu ngā mea me mōhio koe?

"Nō reira, he aha te korikori tinana pai rawa atu mō tēnei wā o te tau?" tērā pea koe e whakaaro ana. Anei ētahi mahi pai hei mahi:

• Te hikoi : Koinei te mahi tino māmā, tino haumaru hoki. Ka taea e koe te mahi i ngā wā katoa, i ngā wāhi katoa.
• Kauhoe : Ka whakaitihia e te kauhoe te taumaha o te tinana, ā, he ngāwari hoki ki ngā hononga.
• Whakakorikori tinana wai : He tino pai hoki tēnei hei kauhoe. He māmā noa iho te whakakorikori tinana nā te mea he pūmau te wai.
• Yoga : He akomanga yoga kua hangaia mō ngā wāhine hapū (Prenatal Yoga). Mā ēnei ka ngāwari te tinana, ka whakamarie hoki te hinengaro. Heoi, e ai ki te kōrero i mua ake nei, kaua e mahi i ngā mahi pēnei i te Hot Yoga.
• Pilates : He mahi whakakori tinana anō hoki tēnei hei whakapakari i ngā uaua me te whakapai ake i te taurite. Tērā ētahi mahi Pilates kua whakarerekētia kia rite ki ngā whaea hāpu.

Ko te mea nui, i mua i te tīmatanga o tētahi mahi whakakori tinana, i te haere tonu rānei o tētahi mahi whakakori tinana kua mahia e koe, me kōrero koe ki tō tākuta kia whiwhi ai i tana whakaaetanga. Ko te tākuta te tangata e tirotiro ana i tō hauora me te hauora o te pēpi, ā, ka kī atu ki a koe he aha te mea pai mōu.

Kia maumahara, me noho humarie koe i a koe e whakakorikori tinana ana. Kati tonu mēnā ka ngenge koe, ka mamae, ka pōuri rānei. Inuhia he nui te wai. Kakahuria he kākahu whakamarie, he kākahu e āhei ana te manawa.

Hei whakamutunga, ko te mea tino nui (Karere hei tango i te kāinga)

Āe, ki taku whakaaro kua mārama ki a koe te nuinga o ngā mea kua kōrerohia e tātou. Hei whakarāpopototanga:

• He tino pai te whakakori tinana ngawari mō te nuinga o ngā whaea hāpu hauora.
• Ko te whakakori tinana iti te mea tino haumaru. Heoi, me te whakaae a te tākuta, ka taea e ētahi tāngata te mahi i ngā whakakori tinana kaha-waenganui me te kaha-nui.
• Whakarongo ki tō tinana. Ki te pā mai he mamae ki a koe, kati tonu.
• He pono kei reira ngā mahi whakakori tinana me ngā mahi e tika ana kia karohia e koe .
• Kāore e tika ana te whakakori tinana mō ētahi āhuatanga hauora.
• Ko te mea nui: Me kōrero ki tō tākuta i mua i te tīmatanga, i te haere tonu rānei i tētahi kaupapa whakakori tinana.

Kāore koe i te haere ko koe anake i tēnei haerenga. Kei reira tō tākuta, tō whānau, me ō hoa katoa hei āwhina, hei ārahi i a koe. Nō reira, kaua e wehi ki te pātai me te rapu i ngā whakautu. Kei te hiahia ahau kia pai tō wā ataahua, kia harikoa, kia ora hoki!

`Hapūtanga, Whakakorikori Tinana, Whakakorikori Pānga-Tiketike, Whakakorikori Pānga-Iti, Hauora Hapūtanga, Whānautanga, Whakakorikori Haumaru