Kua rongo pea koe i te mano tini o ngā wā e kī ana 'he pai te whakakori tinana mōu.' Engari i mōhio koe ehara i te mea he pai te whakakori tinana mō tō tinana anake, engari mō tō oranga hinengaro anō hoki? Mā te whakakori tinana auau ka whakaiti i te ngenge, ka whakakaha i tō rā ki te kaha, ā, ka whakanui ake i tō wairua. I tēnei rā, i Nirogi Lanka, kia tūhuratia he aha te whakakori tinana, ngā painga ka riro i a koe, me pēhea te mahi tika.
He aha ngā painga tūturu o te whakakori tinana?
Whakaarohia te whakakori tinana hei haumitanga nui mō tō tinana me tō hinengaro katoa . He maha ngā painga.
- He āwhina nui mō tō roro: Mā te whakakori tinana ka whakarei ake i te mahi a te roro me te kaha ako. Mena kei te raru koe i te kore moe, he otinga whai hua te whakakori tinana. Ka whakakoi ake hoki te rere o te toto ki te roro i te mahara.
- He pararaiha o ngā homoni harikoa : Ina whakakorikori tinana koe, ka tukuna e tō tinana ngā matū motuhake (Endorphins) e meinga ai koe kia harikoa, kia marino hoki. He rite ki te whai i tō ake puna harikoa o roto, e āwhina ana ki te whakaiti i ngā tohu o te pouri me te anhedonia , ā, ka whakamarie i ngā kare ā-roto o te manukanuka me te ahotea .
- Te harikoa o te whakatutukitanga: Ahakoa he pūkenga ki tētahi kanikani hou, he wikitoria rānei i tō ake taumata pai i roto i te oma 100 mita, he nui te whakahīhī o te whakatutukitanga i ngā tohu whakapakari tinana. Whakaarohia te harikoa o te neke atu i te uaua ki te 5 ngā pana-ake ki te mahi māia i te 10, 15 rānei. He rite tonu ki te toa i tētahi whakataetae.
Hei tāpiri, ko te whakakori tinana te huarahi pai ki te pupuri i te taumaha hauora me te tiaki i a koe anō mai i ngā mate kino.
- Te ārai i te mate: Mā te whakakori tinana auau ka ārai i te pikinga taumaha kino, ā, ka whakaiti nui i te mōrearea o ngā mate kore-pipiri pērā i te Mate Huka Momo 2 , te mate ngakau, me te toto toto tiketike — he mea noa ake ēnei i ēnei rā.
- Ngā wheua kaha ake: Mā ngā mahi pēnei i te pekepeke, te oma, me te hiki taumaha ka whakapakari i ō wheua, he rite tonu ki te whakapakari i te turanga o te whare. Ka āwhina tēnei ki te ārai i te ngoikore o te wheua, ā, ka whakaiti i te tūponotanga o te whati i a koe e pakeke haere ana.
Ahakoa te āhua kāore e taea te hinga i a koe i tēnei wā, he mea nui te whakakori tinana kia noho ora ai, kia tū motuhake ai hoki koe i a koe e pakeke haere ana.
- Te noho kaha i ō tau koura: Ka mihi atu tō āhua ā muri ake nei ki a koe. Mā te whakakori tinana auau ka pai ake tō oranga i ngā tau o muri mai, ka taea ai e koe te pupuri i tō tū motuhake me te mahi i ō mahi o ia rā me te kore e whakawhirinaki ki ētahi atu.
- Te tiaki i te hauora hinengaro: Mā te whakakori tinana ka noho koi tonu tō roro, ka whakaiti i te tūponotanga o ngā mate pēnei i te mate a Alzheimer . Ka whakapai ake hoki i tō taurite, ka whakaiti nui i te tūponotanga o te hinga me ngā whara e pā ana.
He aha te mea e hanga ana i tētahi mahere whakakori tinana taurite?
Nā te mea kua mōhio koe ki ngā painga whakamiharo, kia maumahara kāore e ranea te oma noa, te peke rānei. Mō ngā hua pai rawa atu, me whakauru e koe ngā pou matua e toru i roto i tō mahinga:
- Korikori tinana
- Whakangungu kaha
- Ngā mahi whakarei ake i te ngāwari
Kia tirohia tātou ia o ēnei.
He aha te mahi whakakori tinana ' Aerobic ', ā, me pēhea te mahi i tēnei?
Pērā i ngā uaua kē atu, ka ora tō ngākau i te wā e whakangungu pai ana. Ko te whakangungu ā-aerobic he mahi e whakanui ana i te tere o tō ngākau, e whakauaua ai tō manawa. Mā te wero i tō ngākau me ō pukahukahu i ia rā, ka whakapakari koe i a rātou, ka whakapai ake i tō rātou kaha ki te tuku hāora ki ia pūtau o tō tinana. He rite ki te ratonga tuku mahi teitei, e pupuri ana i tō pūnaha katoa kia ora, kia kaha hoki.
Mena ka takaro koe i ngā hākinakina tīma pēnei i te poitūkohu, te whutupaoro, te hoki rānei, ko te tikanga ka whiwhi koe i te 60 meneti pea o te korikori tinana i te wā o ō wā whakangungu.
Ki te kore koe e takaro i ngā hākinakina tīma, kaua e manukanuka—he maha ngā huarahi hei whakauru i tō korikori tinana:
- Pahikara
- Te oma (i te pāka, i te takutai moana, i runga rānei i te mīhini oma)
- Kauhoe
- Kanikani (Āe, he tino pai te kanikani ki te puoro hei whakangungu tinana!)
- Hīkoi tere
- Te tākaro tēnehi
- Te hikoi
- Te tākaro pēnitimana
Kōwhiria te mea e tino pārekareka ana ki a koe. Ko te mea nui ko te whiriwhiri i tētahi mahi e tino pai ana ki a koe.
He aha te hiranga o te 'Whakangungu Kaha'?
E hiahia ana hoki ō uaua ki te mahi. Ina whakamahia e koe ō uaua, ka kaha ake, he rite ki te atawhai i tētahi tipu iti kia riro rā anō hei rākau pakari, pakari.
He mea nui ngā uaua kaha hei tautoko i ō hononga, ā, hei ārai hoki i ngā whara. E ai ki te kōrero i mua ake nei, ka hangaia hoki e ētahi mahi whakapakari tinana te kiato o te wheua. Ka kite koe i ngā painga o ia rā, ahakoa kei te hiki koe i ngā kai taumaha, kei te whakawhiti i te ipu hau, kei te kawe rānei i tētahi tamaiti.
Kāore koe e hiahia ki tētahi mema whare takaro hei whakapakari i tō tinana; he maha ngā mahi whakakori tinana ka taea e koe te mahi i te kāinga. He rerekē ngā mahi whakakori tinana e aro ana ki ngā rōpū uaua rerekē. Tirohia ēnei tauira:
- Mō ō ringaringa: He tino pai te hoe (he mīhini motuhake mō tēnei), te hiki-ake (he wero, engari he tino whai hua), te pana-ake (he mea rongonui nō tō akomanga whare takaro kura, tika?), me te tīmata ki ngā taumaha mama hei whakapakari i ngā uaua o te ringa.
- Hei whakapakari i ō waewae: He kōwhiringa pai te oma, te eke pahikara, me te reti reti. Hei tāpiri, he tino whai hua ngā mahi piko (he rite ki te noho i runga i tētahi tūru e kore e kitea) me ngā mahi hiki waewae mō tō tinana o raro.
- Mō te whakapakari i te puku me te uho: He pai te hoe, te yoga, te Pilates rānei. Hei tāpiri, ko ngā planks (te pupuri i tō tinana kia tika pērā i te papa) me ngā crunches ētahi o ngā mahi tino pai hei aro ki tō uho.
Me pēhea te whakapai ake i tō ngāwari? He aha te hiranga o tēnei?
Ae rawa! Kaua te whakakori tinana e waiho hei whakapakari i tō ngākau, i ō uaua, me ō wheua anake. He mea nui hoki hei pupuri i tō ngāwari . Ki te kī ngāwari, mā te ngāwari ka taea e ō uaua me ō hononga te neke me te piko me te ngāwari. Whakaarohia he rite ki te here rapa—he ngāwari, ā, ka taea te totoro me te kore e whati. Ina ngāwari koe, ka iti ake te tūponotanga o ō uaua me ō hononga ki te taumahatanga me te whara. Pērā i te here rapa hauora, he pakari ake te tinana ngāwari.
Mā te whakapai ake i tō ngāwari ka taea hoki te whakanui ake i tō mahi hākinakina.Ko ētahi mahi, pērā i te kanikani, i ngā mahi toi whawhai pērā i te Karate, e hiahia ana kia nui te ngāwari. Heoi, ahakoa i roto i ngā hākinakina pērā i te whutupaoro, mā te whakanui ake i te whānuitanga o te nekehanga ka pai ake tō mahi, ka taea ai te tere ake o ngā nekehanga me te whakahaere pai ake i tō tinana.
He tino māmā te kimi i ngā mahi hei whakapai ake i te ngāwari:
- Ngā mahi toi whawhai pērā i te Karate
- Pāreti
- Ngā mahi whakakori tinana
- Yoga (e mōhiotia whānuitia ana mō tōna pai mō te tinana me te hinengaro)
He kōwhiringa pai rawa atu ēnei. Hei tāpiri, ko te totoro i tō tinana i muri i tō whakangungu he huarahi matua hei whakapai ake i te ngāwari. Me whakarite kia 5–10 meneti te totoro i muri i ia wā whakangungu.
Me pēhea e taea ai e koe te pupuri i tō mahinga whakakori tinana kia ōrite tonu, me te kore e hoha?
Koinei te arai tino kitea mō te tini o te tangata. Ko tētahi o ngā take nui e mutu ai te mahi whakapakari tinana i muri tata mai i te tīmatanga me te hihiri nui, ko te hoha noa iho, te ngaro rānei o te hiahia. Nā te mea, ki te kore koe e pai ki tāu mahi, he uaua ki te pupuri tonu. Kaua e manukanuka! He maha ngā momo hākinakina me ngā mahi hei whiriwhiri māu, ā, tera pea ka kitea e koe tētahi mea e tino pai ana ki a koe.
Ki te hiahia koe i tētahi atu hihiri , ngana ki ēnei tohutohu:
- Hono atu ki tētahi akomanga whakakorikori tinana: Whakamātauria te Zumba, te aerobics, te yoga rānei.
- Hono atu ki tētahi tīma: Whakauru atu ki tētahi hākinakina e pai ana ki a koe.
- Kimihia he hoa mahi whakakori tinana: Mā te whai hoa mahi ka noho haepapa koe. Ahakoa i ngā rā e mangere ana koe, ka taea e kōrua te whakatenatena tetahi i tetahi kia haere tonu.
- Whakamātauria ngā mea hou: Ki te hoha koe ki te mahi i te mea kotahi, whakaranua ki ngā mahi whakakori tinana hou, ki ngā wāhi rerekē rānei.
- Whakarongo ki te puoro: Mā te purei i tāu rārangi waiata tino pai ka kore e rite te mahi whakakori tinana ki te mahi uaua.
- Whakatakotoria ngā whāinga: Whakatakotoria he whāinga iti, ka taea te whakatutuki (hei tauira, hikoi mō te 30 meneti, 3 rā i tēnei wiki) ā, me te utu i a koe anō ina tutuki i a koe.
Ki te taea, kōrero ki tētahi kaiwhakangungu whaiaro, ki tētahi kaitohutohu whakapakari tinana rānei i roto i te whare takaro hei āwhina i a koe ki te tito i tētahi kaupapa e hāngai ana ki tō taumata whakapakari tinana o nāianei. Ka taea e rātou te tuku tohutohu ngaio mō ngā mea hei mahi me pēhea te mahi haumaru.
Kia maumahara: he pai te nekehanga o tetahi momo. Mā te whakaiti noa i te roanga o te wā e noho ana koe i te wāhi kotahi i te roanga o te rā ka rerekē. Mena he hauātanga tōu, he mate hauora rānei pēnei i te mate huango, he mahi whakakori tinana motuhake ka taea e koe te mahi i raro i te aratohu a te rata. Heoi, ki te mea he āwangawanga hauora tōu—hei tauira, mena he hou koe ki te whakakori tinana, he mate manawa rānei tōu —he mea nui kia kōrero koe ki tō tākuta i mua i te tīmatanga o tētahi kaupapa whakakori tinana hou. He mea tino nui tēnei.
Hei whakamutunga, ētahi mea hei maumahara
Ina whakaarohia ngā painga hauora katoa o te noho korikori tinana, ka mārama te whakaaro nui me te whai hua o te haumi ki te korikori tinana.
Ko te mea pai rawa atu mō te whakakori tinana , kāore e roa rawa te tīmatanga. Ahakoa tō tau, tō āhua hauora rānei, kei reira tonu tetahi mea ka taea e koe te mahi.
- He mea nui ngā takahanga iti: Ki tō whakaaro me whakapau kaha koe, me haere rānei ki te whare takaro tinana kia kite ai i ngā hua? Kāore rawa. He eke pahikara poto, he hikoi me tāu mōkai, he waru rau i te marae, he hikoi rānei ki te toa—ka kiia ēnei mahi iti he whakakori tinana. Ko te mea nui ko te noho kaha i te roanga o te rā.
- Tīmata āta: Ki te mea he hou koe ki te whakakorikori tinana, kaua e ngana ki te mahi nui rawa, ki te tere rawa. Tīmata ki te torutoru meneti i te rā, ka whakanui haere i te roa kia tae rā anō ki ngā whāinga kua tohua—pēnei i te 60 meneti i te rā mō te hunga rangatahi, 150 meneti rānei i te wiki mō ngā pakeke.
- Kia ngahau, kia waiho hei tikanga:Ko te mea nui, whiriwhiria he mahi e hari ai koe. Pērā ai, kāore koe e pēhia, ā, ka taea e koe te waiho hei wāhanga maori, whakangahau hoki o tō mahinga o ia rā ki Nirogi Lanka.
Nō reira, kaua e whakaroa—tīmata i tēnei rā, kia tiakina tō tinana me tō hinengaro! Kia ora!
Korikori Tinana, Oranga Hauora, Hauora Hinengaro, Whakangungu Hinengaro , Whakangungu Kaha, Ngāwari
