Me kōrero tātou mō ngā mahi whakakori tinana māmā mā ngā taiohi?

Ngā mahi kura, ngā mahi i waho o te kura, te kōrero ki ngā hoa, te haere ki ngā pāpāho pāpori... he mea whakararuraru katoa ēnei mea i tō tinana, ko te tikanga he wero nui te kimi wā hei whakakori tinana māu anō hoki i ētahi wā, tika? Inaa, he raruraru noa tēnei mō te tini o ngā taiohi i ēnei rā. Engari ki te hiahia tātou kia noho hauora, kia kaha, kia harikoa hoki, kāore e taea e tātou te whakarērea te whakakori tinana. I tēnei rā, me kōrero tātou mō ētahi whakakori tinana ngāwari, kāore i te tino uaua, ka taea te whakauru ngāwari ki roto i ngā oranga taiohi pukumahi pērā i a koutou.

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

Ki tō whakaaro, mā ngā pakeke anake te whakakori tinana, mā te hunga rānei e haere ana ki te whare takaro tinana hei hanga i ō rātou tinana? Kāore rawa. Ko tō taiohitanga te wā pai rawa atu hei hanga i tō tinana. He rite te whakakori tinana ki te tongi ka whakatakotoria e koe ki te rākau i tōna taitamarikitanga.

He nui ngā painga ā-tinana!

• Ngā wheua me ngā uaua kaha: Ina oma koe, ina pekepeke, ina tākaro, ina whakakorikori tinana hoki, ka kaha ake ō wheua. Ka whanake ō uaua . Kātahi, i a koe e pakeke haere ana, ka iti ake ō raruraru tuara me ō turi.
• Te pupuri i te taumaha hauora: Mā te whakakori tinana me te kai taurite , ka taea e koe te pupuri i te taumaha hauora mō tō teitei me te kore e piki haere te taumaha koretake.
• Moe pai: Ina whakakorikori koe i tō tinana, kaua e noho noa i te rā roa, ka tere ake tō moe i te pō, ā, ka ara ake me te kaha hou i te ata.
• He nui ake te kaha: Tērā pea ka whakaaro koe ka nui ake te kaha ina kaha ake tō whakakori tinana. Engari i te ao tūturu, ko te ritenga kē te mea e tupu ana. Ka pai ake te mahi a tō tinana, ka nui ake te kaha hei pupuri i a koe kia ora tonu i te roanga o te rā.
• Te tiaki i a koe mai i ngā mate: I mōhio koe ka taea e te whakakori tinana auau te āwhina nui ki te tiaki i a koe mai i ngā mate kino pēnei i te mate huka me te mate ngakau ka pā mai pea ki a koe ā muri ake nei?

He maha hoki ngā painga hinengaro!

• Ka whakaiti i te ahotea : Ngā whakamātautau kura, ngā raruraru mahi kāinga, ngā pakanga iti ki ngā hoa... Ka taea te whakamama i ēnei mea katoa mā te whakakori tinana. He rite te whakakori tinana ki te 'whakakore ahotea'.
• He pai te āhua: Ina whakakorikori tinana tātou, ka whakaputahia e tō tātou roro ngā matū e kiia nei ko ngā 'Endorphins'. Mā ēnei ka harikoa, ka marino hoki tātou.
• Ka whakapai ake te āheinga ako me te mahara: Nā te mea e whiwhi pai ana te roro i te rere o te toto, ka pai ake te maumahara ki tāu e ako ana, ā, ka māmā ake te arotahi.
• Ka piki ake te whakapono ki a koe anō: Ka pai ake te āhua o tō whakaaro mō tō tinana me ō pūkenga. Ka pēnei koe, "Ka taea e au tēnei."

Kia pēhea te nui o te whakakori tinana me mahi e koe i ia rā?

E ai ki ngā tohunga me mahi ngā rangatahi i te iti rawa 60 meneti o te korikori tinana i te rā . Ko te nuinga o tēnei me mahi i ngā korikori tinana ngawari ki te kaha.

Whakaarohia, ki te kore he wā hei mahi i tēnei mō ngā meneti 60 katoa i te wā kotahi, ka taea e koe te wehewehe kia rua, kia rua tekau meneti i te ata, kia rua tekau meneti i te ahiahi, me te rua tekau meneti i te pō.

"Ehara te whakakori tinana i te whiu, he taonga e hoatu ana e koe ki a koe anō!"

He aha ēnei momo mahi whakakori tinana?

Kāore e ranea te kotahi momo whakakori tinana mō te tinana hauora, kaha. Kia mōhio tātou ki ngā momo whakakori tinana matua e toru.

1. Te whakakorikori tinana mō te ngākau - arā, ko te 'Whakakorikori Ā-Hauora '

He mahi whakakori tinana tēnei hei whakanui ake i te tere o tō manawa , hei tere ake hoki i a koe. He rite tō tātou manawa ki te miihini o te motuka. He mea nui tēnei momo mahi whakakori tinana kia pai ai te mahi.

• Hei tauira: te hikoi tere, te oma, te eke pahikara, te kaukau, te kanikani (kanikani ki tāu waiata tino pai, he pai hoki tēnā hei whakakori tinana!), ā, ko ngā hākinakina e takarohia ana e koe, pērā i te poitūkohu, te kirikiti, te netipōro, me te poipapa, ka taka hoki ki tēnei wāhanga.

2. Whakakorikori tinana - arā, ko te 'Whakangungu Kaha'

Mā tēnei ka whakapakari i ō uaua. Ina kaha ō uaua, ka tere ake hoki te 'Pametabolism' o tō tinana, arā, te tukanga e pakaru ai te kai, e whakamahia ai hei hanga pūngao. Kāore koe e hiahia ki te hiki i ngā taumaha taumaha hei mahi i tēnei mahi whakakori tinana. Ka taea e koe te mahi mā te whakamahi i tō ake taumaha tinana.

• Tauira: Ngā mahi pēnei i te 'Sit Backs' (ka kōrerohia i raro nei), ngā 'Pānahi-ake' (ka taea te mahi mā te okioki ki te pakitara, mā te tū o ō turi ki runga i te papa), me ngā 'Squats' (he rite ki te noho i runga i te tūru).

3. Te ngāwari o te tinana - arā, te 'Ngāwari'

Mā tēnei ka ngāwari ake te piko me te toro i ō hononga. He pai hoki mō ō uaua. Ka whakaiti hoki i te tūponotanga o te whara.

• Tauira: He huarahi pai te yoga hei whakapai ake i te ngāwari o te tinana. Ka taea hoki e ngā mahi totoro i mua me muri i te mahi whakakori tinana te āwhina i tēnei.

Ko ētahi mahi "Whakangungu Kaha" ngāwari ka taea e koe te mahi i te kāinga

Kāore koe e hiahia ki tētahi taputapu motuhake, kāore koe e hiahia ki te whakapau moni ki te mema whare takaro, ki te nui rānei o te wā ki te mahi i ēnei mahi whakakori tinana. Heoi, he pai ake te whakapā atu ki tō tākuta, ki te kaiako whakapakari tinana kura, ki te kaiwhakangungu rānei i mua i te tīmatanga ki te mahi i ēnei mahi kia tino tika ai māu.

1. Ngā Tuara Noho - He pai mō ngā uaua o te puku!

He rite tēnei mahi ki te 'Sit-ups'.

• Hipanga 1 (Tūranga Tīmatanga): Noho ki runga i te papa. Pikohia ō turi, ka whakatakoto i ō waewae kia papatahi ki runga i te papa. Totorohia ō ringa ki mua i a koe. (Whakaarohia kia rite ki te mea e whakaaturia ana i te pikitia.)
• Hipanga 2 (Me pēhea te mahi i te korikori tinana): Inaianei, ata pikohia tō tinana o runga ki muri. Whakakahangia ngā uaua o tō puku, kia tika tō tuara, ka hoki whakamuri kia tino tawhiti rawa atu. Kaua e takoto papatahi ki runga i te papa. Me hanga e tō tinana he āhua 'V'.
• Hipanga 3 (Hoki): Puritia mō ētahi hēkona, kātahi ka hoki mārire atu ki te tūranga tīmatanga.
• Kia hia ngā wā hei mahi?: Me mahi kia 8-10 ngā whakahokinga i te tīmatanga. Kia taunga koe ki te mahi, ka taea e koe te whakanui ake ki te 12-15. Me mahi kia rua, kia toru rānei ngā huinga.

2. Papa - He pai mō te tinana katoa!

Mā tēnei ka whakapakari i ngā uaua katoa o tō puku, tō tuara, me ō pakihiwi.

• Me pēhea te mahi: Takoto ki raro ki runga i te papa. Kia tika tō tinana katoa, pērā i te papa rakau , ko ō ringaringa me ō matimati anake kei runga i te papa. Me tika tō mahunga, tō tuaiwi, me tō papa. Whakakahangia ō puku.
• Te roa o te pupuri: Ngāna kia mau ki tēnei tūranga mō te 15-20 hēkona i te tīmatanga. Kia taunga koe ki tēnei, whakanuia ki te 30 hēkona, 45 hēkona, kātahi ki te meneti.

3. Ngā tūpeke - mō ngā waewae me ngā papa

He rite tonu tēnei mahi whakakori tinana ki te noho i runga i te tūru.

• Me pēhea te mahi: Tū tika, me ō waewae kia rite ki te whānui o ō pakihiwi. Ka taea e koe te totoro atu i ō ringa ki mua i a koe, te whakawhiti rānei i ō ringa ki runga i tō uma. Whakatōkia mārire koe me te mea kei te noho koe i runga i tētahi tūru. Kaua e tukua ō turi kia neke atu i ō māikuku. Whakatōkia kia rite ō huha ki te papa, kātahi ka hoki ake ki runga.
• Kia hia ngā wā hei mahi: 10-15 ngā whakahokinga. Me mahi kia rua, kia toru rānei ngā huinga.

Kia maumahara ki ēnei mea ina tīmata koe ki te whakakori tinana.

• Tīmata āta: Kaua e tīmata nui rawa, ā, ka whara tō tinana. Tīmata āta, ā, āta whakanuia te roa me te kaha o tō whakakori tinana.
• Inumia he wai: Inumia he nui te wai i mua, i te wā e whakakori tinana ana, me muri hoki i te whakakori tinana. Kāore i te pai te matewai.
• Whakamahana me te whakamatao: I mua i te tīmatanga o tō whakangungu, me mahi ētahi mahi whakakori tinana māmā (pēnei i te oma i te tūnga kotahi, te poipoi i ō ringa me ō waewae) hei whakamahana mō te 5-10 meneti. Kia oti tō whakangungu, me mahi ētahi mahi whakamatao me te totoro. He pai tēnei mō ō uaua.
• Whakarongo ki tō tinana:Ki te ngenge koe, ki te uaua rānei, kati, ka okioki. Ki te mamae koe, kaua e akiaki i te mahi whakakori tinana.
• Kia ngahau! Kōwhiria he korikori tinana e pai ana ki a koe. Mahia tahi me tō hoa. Kātahi ka taea e koe te haere tonu me te kore e hoha.

Ētahi atu mea ka taea e koe te mahi i te kāinga

• Whakamahia ngā arawhata: Engari i te whakamahi i te ararewa, i te arawhata rānei, pikia ngā arawhata i ngā wā katoa e taea ai.
• Kanikani: Whakatangihia tāu waiata tino pai, noho ki roto i tō rūma, ka kanikani mō te 15-20 meneti. He whakangungu āerobic pai rawa atu!
• Āwhina ki ngā mahi o te whare: He momo whakakori tinana anō hoki te tahi i te māra me te horoi i te whare.
• Tākaro: Ki te mea he teina tōu, oma atu ki te tākaro ki a rātou. Ki te mea he kurī tōu, haere ki waho ki te tākaro ki a ia.

"He haumitanga nui te whakakori tinana i tēnei rā mō te hauora o āpōpō!"

Nā, me tīmata tātou ināianei? (Karere hei tango ki te kāinga)

He wā tino hihiko, he wā ngahau hoki te taiohitanga. Mā te tiaki i tō hauora tinana i tēnei wā ka whakatakoto i te tūāpapa pai mō te noho ora hauora, kore mate hoki ā muri ake nei.

Kaua e whakaaro he hoha, he uaua rānei te whakakorikori tinana. Kimihia he huarahi e pai ana ki a koe, ā, e pai ana ki a koe. Tērā pea he oma, he kanikani, he mahi yoga, he mahi whakakorikori tinana māmā rānei pēnei ka taea e koe te mahi i te kāinga.

Ko te mea nui ko te tīmata me te haere tonu. Whakatakotoria he whāinga iti. Mena i mahia e koe he 10 meneti i tēnei rā, ngana ki te mahi i te 15 meneti i roto i te wiki. Mā te mahi tahi me ō hoa ka nui ake te hihiri.

Nō reira, kaua e whakaroa, tīmatahia te tāpiri i tētahi mahi whakakori tinana ki tō rā i tēnei rā. Ka mihi atu tō tinana ki a koe! Kia maumahara, kei roto i te tinana hauora te hinengaro hauora. He waimarie koe!

Korikori tinana mō ngā taiohi, te noho hauora, te whakangungu kaha, te oranga hinengaro mō ngā taiohi, te korikori tinana mō te kāinga, te oranga tinana mō te tinana