E hiahia ana te katoa kia ora, kia hihiko, kia ki tonu i te kaha, tika? Ko te whakauru i te whakakori tinana o ia rā tētahi o ngā huarahi tino whai hua hei whakatutuki i tēnei. Heoi, he tokomaha o tātou ka tīmata i ā tātou haerenga whakapakari tinana me te harikoa nui, ā, ka kitea kua memeha haere te hihiri, kua heke rānei te auau i muri i ētahi wiki. Koinei te wāhi ka noho hei hoa pai māu te aroturuki whakapakari tinana, te 'Rārangi Whakangungu' rānei. He rite tonu ki te rātaka - he rite ki te rātaka - e tuhi ana koe i ngā momo whakakori tinana e mahia ana e koe, te roa o te wā e mahia ana e koe, me tō ahunga whakamua. Ahakoa he mahi māmā noa iho, he nui ngā painga mō tō haerenga hauora mō te wā roa.
He aha te Rārangi Whakangungu, ā, he aha te Hiranga?
Kia tirohia tātou he aha te hiranga o te aroturuki i ō whakangungu tinana. Ko te tikanga, ka tūtohu ngā tohunga kia 60 meneti pea te iti rawa o te korikori tinana ngāwari ki te kaha i ia rā—ahakoa he hikoi, he oma, he eke pahikara rānei. Mā te tuhi i ēnei mahi, ka hangaia e koe he hihiri .
"Ina titiro whakamuri koe ka kite i 'I tino tutuki i ahau tēnā i tēnei rā,' ka puta mai te whakapehapeha me te hiahia nui ki te haere tonu āpōpō."
Ko tētahi atu painga ko te āhei ki te kite i ngā tauira o tō mahinga. Hei tauira, ki te kite koe kei te ngaro tonu koe i tō whakangungu i te ahiahi o te Paraire, ka taea e koe te whakarerekē i tō mahinga kia nekehia taua wā ki te ata o te Rāhoroi. Ko te tikanga, ka āwhina i a koe ki te whakarite i tō mahere whakapakari tinana kia rite ki tō āhua noho tūturu .
Hei tāpiri atu ki tēnā, ka kite koe i te tawhiti kua tae mai koe. Mena i te marama kua pahure ake nei, i ahua kore e taea te oma 10 meneti, ā, i tēnei rā e oma ana koe mō te 20 meneti, he tino whai hua taua ahunga whakamua e kitea ana . He wahie kaha tēnei hei akiaki tonu i a koe ki mua.
He aha ngā mea me whakauru ki roto i tētahi mahinga whakakori tinana taurite?
Hei pupuri i te āhua pai o tō tinana, me whakauru e te mahinga angitu ngā pou matua e toru:
1. Whakangungu Whakakaha – He mahi hei hanga me te whakapakari i ō uaua.
2. Korikori tinana – Ngā mahi hei whakanui ake i te tere o te manawa, hei whakapai ake hoki i te manawa (pēnei i te oma, te kaukau, te hikoi tere rānei).
3. Totoro – He mahi whakapakari tinana hei whakapai ake i te nekenekehanga me te pupuri i te tinana kia ngāwari.
Mā te aroturuki i ngā momo e toru i roto i tō rangitaki ka mōhio kei te pupuri koe i tētahi kaupapa whakapakari tinana pai.
He Tuhipoka Tino Hira: Mena he hou koe ki te whakakorikori tinana, he mate hauora rānei tōu, me kōrero ki te tākuta, ki te kaiako whakapakari tinana whai tiwhikete, ki te kaiwhakangungu rānei i mua i tō tīmatanga. Ka taea e rātou te tūtohu i ngā whakakorikori tinana e haumaru ana, e whai hua ana hoki mō tō tau me tō āhua tinana. He pai ake te whiwhi tohutohu ngaio i te tūponotanga o te whara mā te tikanga hē.
Ruku Hōhonu: Whakangungu Kaha
E toru ngā wā i te wiki e taunakihia ana kia whakangungu kaha. Kia maumahara, kaua rawa e mahi i ngā whakangungu kaha mō ō rōpū uaua e hiahiatia ana mō ngā rā e rua karapīpiti. Me whai wā okiokinga tonu kia taea ai e ō uaua te ora me te kaha ake.
I te wā e whakangungu ana, arotahi ki ngā rōpū uaua matua e toru:
- Tinana o Runga: Ngā uaua o te uma, ngā pakihiwi, me ngā ringa .
- Waewae: Ngā uaua o te huha me te kuao kau.
- Uho: Ngā uaua o tō puku me tō tuara . He mea nui ēnei mō te taurite me te pumau.
I mua i tō tīmatanga, whakamahanahia ō uaua mā te whakamahi i ngā mahi whakakori tinana māmā mō te 5-10 meneti . Muri iho, totoro mārietia ō uaua.
Hei whakatau i te maha tika o ngā huinga me ngā whakahokinga, pātai atu ki tētahi tohunga whai tohu. Hei tauira, ki te mahi koe i ngā whakahokinga 10, okioki, me te whakahoki anō, koia te 3 huinga o te 10. Ka taea e tō kaiako te āwhina i a koe ki te whakatau he aha te mea e tika ana mō tō taumata hauora o nāianei.
Korikori ā-Aerobic: He pai mō tō ngākau
Ko te kaupapa o ngā mahi whakakori tinana he whakapūmau i te manawa me te whakapai ake i te nui o te hāora e kohia ana e koe. Ngāna kia whakauruhia ēnei ki roto i tō oranga o ia rā .
Kāore koe e hiahia ki ngā taputapu whakapaipai mō tēnei:
- Te hikoi tere me tāu kurī.
- Te tākaro poitūkohu me ngā hoa.
- Ahakoa te kanikani ki tāu waiata tino pai i roto i tō rūma, mēnā ka piki ake te tere o tō ngakau , ka kiia he korikori tinana pai.
Ko te whāinga he wero i tō ngākau me te whakakorikori i a koe anō. He mea tino pai tēnei mō tō hauora o te ngākau me te hinengaro.
Ngāwari: Te Hiranga o te Totoro
Hei whakamutunga, he mea nui te totoro tinana mō tō ngāwari . Mā te pupuri i te ngāwari o ō uaua me ō hononga ka āwhina i te whakaiti i te tūponotanga o ngā whara a muri ake nei.
- He huarahi pai ngā tū o te yoga ki te totoro haumaru.
- Heoi anō, pātai atu ki tō kaiako, ki tō kaiako whare takaro rānei mō ētahi totoro ngāwari e rite ana ki tō taumata.
Whakauruhia hoki ēnei wā whakangungu! Kia maumahara, me whakamahana tonu mō ētahi meneti i mua i te totoro tinana hei tiaki i ō uaua, hei whiwhi hoki i te hua nui.
Whakaarohia tō Haerenga
I roto i tō rangitaki, haunga te tuhi i ngā raraunga hangarau, ngana ki te tuhi i tētahi kōrero poto mō ō kare ā-roto :
- "He uaua te mahi whakakori tinana hou i whakamātauria e au i tēnei rā."
- "I paku pēhia ōku turi i tēnei rā."
- "Nā taua wā yoga i tino marino ai tōku tinana."
Ki te pāngia koe e te mamae, e te kore whakamarie rānei i a koe e whakakorikori tinana ana, kati tonu . Kaua e akiaki. Kōrerohia ki tō tākuta, ki tō kaiwhakaako rānei i mua i te whakamātau anō. He mea nui te whakarongo ki tō tinana.
Mā tēnei whakaaroaro koe e āwhina ki te tautuhi i ngā mea e tino pārekareka ana ki a koe. Me waiho te whakapakari tinana hei mea e hari ai koe. Ki te kore koe e pai ki te oma engari he pai ki te kanikani, whakawhitia te oma ki te akomanga kanikani. Ko te whāinga kia waiho te korikori tinana hei wāhanga harikoa o tō oranga.
Kia maumahara, ko te whakakori tinana he mahi e tino pārekareka ana koe ki te mahi.
Te Whakamārama: Tō Mahere Ara ki te Hauora Tinana
Mā te pupuri i tētahi rārangi mahi whakakori tinana, kei te whakarite koe i a koe anō mō te angitu mō te wā roa:
- Ka pupuri i tō hihiri kia teitei tonu .
- Ka āwhina i a koe ki te aroturuki i ō tauira , tae atu ki ngā mea e mahia ana e koe me ngā mea e ngaro ana i a koe.
- Mā tēnei ka taea e koe te kite i tō ahunga whakamua , e whakarato ana i te whakatenatena whakamiharo.
- Ka whakarite i tētahi mahinga taurite mā te whakauru i ngā mahi whakapakari tinana, ngā mahi ā-hauora, me ngā mahi totoro.
- He mahi tēnei hei tirotiro i te haumaru mā te āwhina i a koe ki te kite wawe i te mamae.
- Ka āwhina i a koe ki te hanga i tētahi mahere whaiaro ka taea e koe te pupuri me te pārekareka ki.
Ahakoa kei te kaha koe, kei te tīmata rānei, hopukia he pukatuhi i tēnei rā, ka tīmata i tō Rārangi Whakakorikori Tinana. Kia maumahara, ko ngā haerenga nui he mea hanga mai i ngā hikoinga iti, auau. Kei konei a Nirogi Lanka hei tautoko i a koe i tō haerenga ki te oranga hauora, harikoa!
Korikori Tinana, Oranga Hauora, Rārangi Korikori Tinana, Whakangungu Kaha, Korikori Tinana, Totoro Tinana, Hauora, Oranga Tinana
