Ngā mahi kura, ngā akomanga tāpiri, te noho tahi me ngā hoa, me te whai i ngā pāpāho pāpori... i waenganui i ēnei mea katoa, ko te kimi wā hei neke i tō tinana he tino wero, tika? He uaua noa tēnei mō te tini o ngā taiohi i ēnei rā. Heoi, ki te hiahia koe kia noho hauora, kia kaha, kia harikoa hoki, kāore e taea e koe te karo i te whakakori tinana. I tēnei rā, me kōrero tātou mō ētahi whakakori tinana māmā, whai hua hoki e uru pai ana ki tō oranga pukumahi.
He aha te hiranga o te whakakori tinana ki a koe?
Ki tō whakaaro, ko te whakakori tinana he mea mā ngā pakeke anake, mā ngā tāngata rānei e ngana ana ki te whakapakari tinana? Kāore rawa! Ko ō tau taiohi te wā pai rawa atu hei hanga i tētahi turanga pakari mō tō tinana. Whakaarohia te whakakori tinana hei matūkai nui e hoatu ana e koe ki tētahi tipu hei tipu kaha, hei rākau hauora.
Kāore he mutunga o ngā painga ā-tinana!
- Ngā wheua me ngā uaua kaha: Ina oma koe, ina pekepeke koe, ina takaro rānei, ka hangaia e koe he wheua me he uaua kaha ake. Ka āwhina tēnei ki te ārai i te mamae o te tuara me ngā raruraru hononga i a koe e pakeke haere ana.
- Te pupuri i te taumaha hauora: Mā te whakamahi i te kai totika hei tāpiri i te whakakori tinana auau ka āwhina i a koe ki te pupuri i te taumaha hauora e tika ana mō tō teitei.
- Moe pai ake: Mā te neke i tō tinana i te awatea ka tere ake tō moe, ā, ka oho ake koe me te hou o te wairua.
- Te pikinga o te pūngao: Ahakoa te āhua rerekē o te whakakori tinana ina ngenge koe, ka whakanui ake te mahi auau i tō pūnaha io, ā, ka noho ora tonu koe i te rā katoa.
- Te ārai i ngā mate: I mōhio koe mā te whakakori tinana auau koe e tiaki i a koe mai i ngā tūponotanga hauora mō te wā roa pērā i te Mate Huka me te mate manawa ?
He painga anō hoki mō te hauora hinengaro!
- Ka whakaiti i te ahotea : Ka pāngia pea koe e ngā whakamātautau, te pēhanga whānau, me ngā raruraru pāpori. He mea ā-taiao te whakakori tinana hei whakaiti i te ahotea.
- Ka whakarei ake i te wairua: Ina whakakorikori tinana koe, ka tukuna e tō roro ngā matū e kiia nei ko ngā endorphins, e mea ana kia harikoa, kia marino hoki koe.
- Te arotahi pai ake: Mā te pai ake o te rere o te toto ki te roro ka pai ake tō arotahi me te maumahara ki ngā mea i akohia e koe i te akomanga.
- Te whakanui ake i te māia: Ka hurihia e te korikori tinana ō whakaaro mō tō tinana me ō pūkenga. Ka mau tonu taua kare ā-roto "Ka taea e au tēnei!" ki ngā āhuatanga katoa o tō koiora.
E hia te nui o te whakakori tinana e hiahiatia ana e koe i ia rā?
E taunaki ana ngā tohunga hauora kia whai koe kia 60 meneti te iti rawa o te korikori tinana i ia rā. Ko te nuinga o tēnei me mahi i roto i ngā korikori tinana ngawari ki te kaha, kia kaha ake ai tō manawa, kia werawera ai hoki. Ki te kore e 60 meneti i te wā kotahi, kaua e mangere ki te wehe i te wā kotahi—he pai rawa te 20 meneti i te ata, te 20 i te ahiahi, me te 20 i te ahiahi.
"Ehara te whakakori tinana i te whiu; he taonga e hoatu ana e koe ki a koe anō!"
He aha ngā momo mahi whakakori tinana rerekē?
Me whai huinga mahi hei oranga tinana. Anei ngā momo mahi matua e toru me mōhio koe:
1. Korikori tinana hauora mō te ngākau – Korikori ā-hauora
He mahi tēnei e pupuhi ana i tō ngākau , e whakapōrearea ana hoki i a koe. Whakaarohia tō ngākau he mīhini—mā tēnei momo mahi whakakori tinana ka pai tonu te oma.
- Tauira: Te hikoi tere, te oma, te eke pahikara, te kaukau, te kanikani (whakatakotoria he rārangi waiata tino pai ki a koe, ka nekeneke noa!), ngā hākinakina rānei pēnei i te whutupaoro, te poitūkohu, te poipapa rānei.
2. Te hanga kaha – Te Whakangungu Kaha
Ka hanga uaua tēnei, ā, ka pai ake te mahi a tō pūnaha pākia. Kāore koe e hiahia ki ngā taumaha taumaha; he nui te whakamahi i tō ake taumaha tinana.
- Tauira: Ngā mahi noho-tuara, ngā pana-ake (tīmata ki te pakitara, ki runga rānei i ō turi), me ngā mahi piko.
3. Te noho ngāwari – Ngā mahi whakakorikori ngāwari
Ka whakapai ake tēnei i te whānuitanga o tō nekehanga, ka noho hauora ō hononga, ā, ka whakaiti i te tūponotanga o ngā whara.
- Tauira: He tino pai te yoga mō te ngāwari o te tinana. He mea nui anō hoki ngā mahi totoro ngāwari i mua atu, ā, i muri mai hoki i ō mahi whakakori tinana.
Ngā mahi whakapakari tinana ngāwari ka taea e koe te mahi i te kāinga
Kāore koe e hiahia ki ngā taputapu whare takaro utu nui. Heoi, me kōrero tonu ki tō tākuta, ki tō kaiako whakapakari tinana rānei mēnā kāore koe i te tino mōhio mēnā he tika te mahi whakakori tinana māu.
1. Ngā tūru noho – He pai mō tō uho!
He rite ki ngā sit-up paerewa.
- Hipanga 1: Noho ki runga i te papa, piko ō turi, me papatahi ō waewae. Totorohia ō ringa ki mua.
- Hipanga 2: Tūpato mārire ki muri, kia piri tō uho, kia tika hoki tō tuara. Haere ki te tawhiti e taea ana e koe me te whakamarie, kaua e takoto papatahi—ngana kia hanga he āhua 'V' me tō tinana.
- Hipanga 3: Puritia mō ētahi hēkona, kātahi ka hoki mārire ki te tūranga tīmatanga.
- Auautanga: Whai kia 8-10 ngā tāruaruatanga hei tīmatanga, kia 15 ngā tāruaruatanga. Me mahi kia 2-3 ngā huinga.
2. Papa – Te kaha o te tinana katoa
Ma tenei ka whakapakari i to puku, tuara, me nga pakihiwi.
- Me pēhea te mahi: Tū ki raro. Whakatakotoria tō taumaha ki runga i ō ringaringa me ō matimati, kia rite tonu tō tinana ki te rārangi kotahi, pērā i te papa rakau. Kia rite tonu tō mahunga, tō tuara, me ō hope. Whakakahangia tō puku.
- Te Roanga: Tīmata mā te pupuri mō te 15-20 hēkona. I a koe e kaha haere ana, whai kia 30, 45, 60 hēkona rānei.
3. Ngā Tūpeke – Mō ngā waewae me ngā paparinga
He rite ki te noho ki runga i tētahi tūru ngaro.
- Me pēhea te mahi: Tū atu, me ō waewae kia rite ki te whānui o ō pakihiwi. Totorohia ō ringa ki mua. Whakahekea koe me te mea kei runga koe i tētahi tūru, kia kaua ō turi e neke atu i ō māikuku. Haere tonu kia rite ō huha ki te papa, kātahi ka tū ake anō.
- Auautanga: Me mahi i ngā mahi 10-15, mō ngā huinga 2-3.
Kia mau ki ēnei tohutohu i a koe e tīmata ana
- Tīmata mārire: Kaua e akiaki i a koe kia ngenge rawa i te rā tuatahi. Whakanuia mārire te kaha me te roa.
- Whakainu wai: Inumia he nui te wai i mua, i te wā e mahi ana, me muri hoki i te mahi whakakori tinana.
- Whakamahana me te Whakamatao: Whakapaua kia 5-10 meneti te whakamahana (pēnei i te oma i te wāhi kotahi) i mua i te tīmatanga, ā, whakamatao mā te totoro mārie i muri mai hei tiaki i ō uaua.
- Whakarongo ki tō tinana: Ki te pāngia koe e te mamae, kati tonu, ka okioki.
- Kia ngahau! Kōwhiria he mahi e pai ana ki a koe. Mā te whakakorikori tinana me te hoa ka nui ake te hihiri me te ngāwari ake te piri ki tēnei mahi.
He huarahi anō hei noho pukumahi i te kāinga
- Eke i te arawhata: I ngā wā katoa e taea ai, kaua e eke i te ararewa.
- Kanikani: Whakatangihia tō puoro tino pai, ka kanikani mō te 15-20 meneti. He whakangungu tino pai!
- Āwhina ki ngā mahi kāinga: Ko te māra, te horoi, te tango puehu rānei ka kiia he nekehanga.
- Tākaro hohe: Tākaro me ngā tuākana, teina rānei, hikoi tahi rānei me te kurī—haere noa ki waho ka nekeneke haere.
"Ko te iti o tāu mahi i tēnei rā, he haumitanga nui tēnei mō tō hauora āpōpō!"
Kua rite ki te tīmata?
Ko ō tau taiohi he wā mō te tūhura me te ngahau, engari ko te tiaki i tō hauora inaianei ka hanga i te turanga mō tētahi heke mai oraora. Kaua e titiro ki te whakakori tinana hei mahi uaua; kimihia he ara hei nekeneke e tino pai ana ki a koe, ahakoa he yoga, he kanikani, he whakakori tinana rānei i te kāinga.
Ko te taahiraa nui ko te tīmatanga noa iho. Whakatakotoria he whāinga iti, ka taea te whakatutuki—mēnā i oti i a koe ngā meneti 10 i tēnei rā, ngana mō ngā meneti 15 i te wiki e tū mai nei. Kei konei a Nirogi Lanka hei tautoko i tō haerenga ki tētahi oranga hauora, harikoa hoki. Kia maumahara, ka tīmata te hinengaro hauora i te tinana hauora. Kia ora!
Te oranga hauora o ngā taiohi, te oranga hauora, te whakangungu kaha, te hauora o ngā taiohi, te oranga hinengaro, ngā mahi whakakori tinana i te kāinga, te oranga tinana
