Ngā Mahi Whakangungu Māmā mō ngā Taiohi: Me kōrero tāua?

Ngā mahi kura, te ako, te noho tahi me ngā hoa... Āe, he uaua ki te kimi wā hei whakakorikori tinana me ēnei mea katoa, kāore? He raruraru tēnei e pā ana ki te tini o koutou, e te hunga rangatahi. Engari e mōhio ana koutou ki te hiranga o te whakakorikori tinana?

He aha te hiranga o te whakakori tinana ki a koutou, e te hunga rangatahi?

He mea nui te whakakori tinana hei pupuri i te hauora o tō tinana me tō hinengaro. He rite ki te wahie mō te motuka. Mā te whakakori tinana e mahia ana e koe i tēnei tau ka nui te kaha mō tō heke mai. Whakaarohia, ka kaha ake ō uaua , ka kaha ake ō wheua , ā, ka piki ake tō kaha ki te ātete i ngā mate . Ehara i te mea koinā anake, engari he tino pai hoki mō tō hauora hinengaro. Ka āwhina hoki te whakakori tinana ki te whakaiti i te ahotea me te manukanuka, ā, ka āwhina i a koe kia moe pai i te pō. Nō reira, he mea tika kia kitea he wā hei whakakori tinana!

He aha ngā mahi whakakori tinana e tika ana mā koutou, e te hunga rangatahi?

Tērā pea kei te whakaaro koe, 'He aha te momo whakakori tinana me mahi e au?' E ai ki ngā tohunga me whiwhi ngā taiohi i te iti rawa 60 meneti o te whakakori tinana i te rā. Ko te nuinga o tēnei me mahi i ngā mahi aerobic ngawari ki te kaha. Hei tāpiri, me whakarite hoki he wā mō te whakangungu kaha me ngā mahi ngāwari . Me titiro takitahi tātou ki ia o ēnei, me pēhea?

He aha te mahi aerobic?

Koinei te mea e kiia nei e mātou ko te '(Aerobic Activity)'. He māmā noa iho, kei roto ko ngā mahi katoa e whakanui ana i te tere o tō ngakau , e whakaroa ana hoki i tō manawa. Whakaarohia te eke pahikara, te oma tere, te kanikani, te kaukau, te tākaro i tētahi hākinakina e pai ana ki a koe (pēnei i te whutupaoro, te netipōro). Mā te mahi i ēnei mea ka kaha ake te mahi a tō ngakau me ō pukahukahu. Ko te tikanga ka nui ake te hāora ka whiwhi tō tinana katoa. He maha ngā painga ka puta mai i tēnei:

• Ka ora te ngākau.
• Ka pai ake te mahi a ngā pūkahukahu.
• Ka tahuna te ngako tinana kāore e hiahiatia, ā, ka taea te pupuri i te āhua o te tinana kia ataahua.
• Ka whakapai ake i tō wairua , ā, ka āwhina i a koe kia harikoa ake .
• Kia pai tō moe.

Nō reira, me whakatapua te nuinga o tō wā whakakori tinana o ia rā ki tēnei momo `(Mahi Whakakori Tinana)`. Kia 30-45 meneti pea te iti rawa.

He aha te mea ka tupu me te whakangungu kaha?

Ko te ingoa o tēnei ko te `(Whakangungu Kaha)`. Mā ēnei mahi ka whakapakari i ō uaua , ka tere ake hoki te pākia o te tinana. Ina kaha ō uaua, ka taea e koe te mahi i ngā mahi katoa. Ka nui te kaha mō ngā mea pēnei i te hiki i ngā mea me te piki arawhata. Ka kaha ake hoki ō wheua, ā, i a koe e pakeke haere ana, ka whakaitihia te tūponotanga o te pāngia e ngā mate pēnei i te `(Osteoporosis)`.

Ko te mea pai rawa atu, kāore koe e hiahia ki te haere ki te whare takaro tinana hei mahi i ēnei momo korikori tinana. He maha ngā mea ngāwari ka taea e koe te mahi i te kāinga. Hei tauira:

• Ngā pana-ake - Ka taea e koe te tīmata mā te okioki ki te pakitara, me ō turi rānei ki runga i te papa.
• Ngā tūpeke - Te mahi me te mea kei te noho koe i runga i te tūru.
• Ngā Lunge
• Ngā nohoanga-ake
• Ngā mahi whakakorikori tinana pēnei i te 'Sit Backs', ka kōrerohia ēnei i muri mai.

He nui te mahi i tēnei momo whakangungu mō te 15-20 meneti e rua, e toru rānei ngā rā i te wiki.

Te hiranga o te whakanui ake i te ngāwari

Ko te tuatoru ko te ngāwari, ko tōna tikanga ko te "Ngāwari". Ko te tikanga o tēnei ka taea e ō hononga me ō uaua te neke ngāwari. Mēnā he pai tō ngāwari, he iti ake te tūponotanga ka whara koe. Waihoki, ka māmā ake te ahua o tō tinana, ā, ka taea e koe te mahi i ngā mahi o ia rā me te ngāwari.

Ko tētahi o ngā huarahi pai hei whakanui ake i te ngāwari o te tinana ko te mahi i te yoga . Haunga tēnā, ka taea hoki e koe te mahi i ngā mahi totoro tinana i ia wā, i ia wā. He tino pai te totoro i mua atu, ā, i muri hoki i te mahi whakakori tinana.

Kia titiro tātou ki ētahi mahi whakakori tinana māmā ka taea e koe te mahi i te kāinga.

Kua mārama pea koe ināianei ki te hiranga o te whakakori tinana me ngā momo whakakori tinana e tika ana kia mahia e koe. Nō reira, me titiro tātou ki ētahi whakakori tinana māmā ka taea e koe te mahi i te kāinga, me te kore he taputapu motuhake , me te kore e pau te moni ki te haere ki te whare takaro, me te kore hoki e pau te wā. Engari kia mahara, i mua i te tīmatanga o ēnei whakakori tinana, he mea nui kia pātai atu koe ki tō tākuta, ki tō kaiako hākinakina kura, ki tō kaiako rānei kia mōhio ai koe he pai ēnei mōu .

Me pēhea te mahi i ngā tūnga noho-tuara

He mahi tino māmā tēnei.

• Hipanga 1: Tuatahi, noho ki runga i te papa. Pikohia ō turi, ka whakatakotoria ō waewae ki runga i te papa. Kia tika tonu ō ringa ki mua i a koe.
• Hipanga 2: Whakakahangia ō puku, ā, āta whakahurihia tō tinana ki muri. Me te mea kei te takoto koe ki runga i te papa, engari kaua e tino takoto. Hoki whakamuri ki te tawhiti e taea ana e koe, pupuri mō ētahi hēkona, kātahi ka hoki ake ki runga.
• Hipanga 3: Me mahi tēnei kia 8 ki te 12 ngā wā karapīpiti. Me okioki mō tētahi wā poto, kātahi ka mahi anō i tētahi atu rauna. E ranea ana kia rua, kia toru rānei ngā rauna.

Mā tēnei ka whakapakari i ō uaua matua.

Papa - He whakangungu pai mō te tinana katoa

He tino whai hua anō hoki te mahi plank. Ehara i te mea ka whakapakari noa i ō uaua puku, engari ka whakapakari anō hoki i ō uaua ringa, waewae, me tō tuara.

• Me pēhea te mahi: Takoto ki raro ki runga i te papa. Whakatakotoria ō tuke me ō ringaringa ki runga i te papa, ka hiki ake i tō tinana. Me tū tika tō tinana mai i te mahunga ki ngā rekereke. Pērā i te papa rākau.
• Whakakīkīhia tō puku, ka ngana ki te pupuri i tēnei tūranga mō te roa rawa atu. Tīmata ki te 20-30 hēkona, kātahi ka whakanuia haeretia te wā.
• Me mahi tēnei e rua, e toru rānei ngā wā i te rā.

Ngā Tūpeke - Te kaha mō ngā waewae me ngā papa

Ko te squats tētahi o ngā mahi tino pai hei whakapakari i ngā uaua o ngā waewae me te papa.

• Me pēhea te mahi: Tū tika. Whakatakotoria ō waewae kia rite ki te whānui o ō pakihiwi.
• Whakapikohia mārire ō turi, ka tuku iho i a koe me te mea kei te noho koe i runga i te tūru. Panahia ō papa ki muri. Kia tino mohio kei neke atu ō turi i ō māikuku.
• Me heke iho ki raro rawa, ka hoki ake ki runga.
• Meatia tēnei kia 10-15 ngā wā, kia rua, kia toru rānei ngā rauna.

He mea nui: He mea tino nui kia mau tonu te āhua tika i te wā e mahi ana i tēnei mahi whakakori tinana. Mēnā ka hē te mahi, ka whara pea koe. Nō reira, he pai ake te whakakori tinana i mua i te whakaata, i te taha rānei o tētahi e mōhio ana koe.

He tohutohu torutoru hei whakarite i te whakakori tinana hei tikanga

Āe, kua mōhio koe ki te whakakori tinana. Engari ko te mea tino uaua ko te whakarite kia noho hei tikanga. Anei ētahi āwhina mō tēnā:

• Kōwhiria tētahi mea e pai ana ki a koe: Kāore e hiahiatia kia hoha te whakakori tinana. Kōwhiria tētahi mea e pai ana ki a koe. He kanikani pea, he tākaro me ngā hoa, he eke pahikara rānei. Kātahi ka kore koe e hoha ki te mahi.
• Hono atu ki tētahi hoa: He nui ake te ngahau ki te mahi tahi me tētahi hoa, teina, tuākana rānei, me tō māmā, pāpā rānei i te mahi ko koe anake. Ka iti ake ngā mea ka ngaro i a koe ina mahi tahi koe me tētahi atu.
• Whakatakotoria ngā whāinga iti: Kaua e whakatakoto i ngā whāinga nui i te wā kotahi. Ki te tīmata koe mā te kī, 'Ka oma ahau mō te haora i te rā,' tērā pea ka riri koe mēnā kāore e taea e koe. Engari, tīmata ki ngā whāinga iti pēnei i te, 'Ka hikoi ahau mō te 15 meneti i tēnei rā.' Āta whakanuia te wā me te kaha.
• Whakaritea he wā: Pērā i tāu whakarite wā mō tō akomanga ako, me whakarite he wā iti i roto i tō rā mō te whakakori tinana. Kaua e tāpirihia ētahi atu mahi ki taua wā.
• Ki te ngaro koe i tētahi whakangungu tinana, kaua e manukanuka: I ētahi rā, kāore pea koe e kaha ki te whakangungu tinana. Kāore he aha. Kaua e manukanuka, tīmata anō i te rā e whai ake nei. Ko te mea nui ko te haere tonu.
• Hoatu he koha iti ki a koe anō: Ina tutuki i a koe tētahi whāinga, hoatu he koha iti ki a koe anō. He pukapuka pea, he kai rānei e pai ana ki a koe. Ka whakanui ake i tō hihiri.

Ko te mea tino nui hei maumahara

Nō reira, ko tāku tumanako kua ako koutou, e te hunga rangatahi, i tētahi mea hou mai i aku kōrero i tēnei rā. He haumitanga nui te whakakori tinana, ehara i te mea mō tō hauora tinana anake, engari mō tō hauora hinengaro anō hoki.

Kia maumahara, ahakoa te iti, ko te mea nui ko te whai wāhi ki tētahi momo korikori tinana i ia rā.

Whakakorikori tinana kia rite ki tāu e taea ai, kia rite ki tāu e pai ai. Ehara i te mea he whakakorikori tinana noa iho, engari he taonga utu nui ka hoatu e koe ki a koe anō. Nō reira, me tīmata tātou i tēnei rā, āe?

Korikori tinana mō ngā taiohi, korikori tinana, korikori kāinga, hauora mō ngā taiohi, korikori ngāwari, kaha uaua, korikori manawa