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!