He aha te mahi a te whakakori tinana ki a tātou? Kia kite tātou i tana mahi!

Kua rongo pea koe i te mano tini o ngā wā e kī ana 'he pai te whakakori tinana mō tō tinana'. Engari i mōhio koe ehara i te mea he pai te whakakori tinana mō tō tinana anake, engari mō tō hinengaro hoki? Ki te tika tāu whakakori tinana, ka iti ake te ngenge o tō tinana, ka taea e koe te noho kaha tonu i te roanga o te rā, ā, ka tino pai ake hoki tō wairua. Nō reira, i tēnei rā, me kōrero tātou mō te tikanga o te whakakori tinana, ngā painga e homai ana ki a tātou, me pēhea te mahi tika.

He aha ngā mea tino whai hua mai i te whakakori tinana?

Whakaarohia, he haumitanga nui te korikori tinana mō tō tinana me tō hinengaro katoa . Kāore he mutunga o ngā painga.

• He tino āwhina mō tō roro: Ina whakakori tinana koe, ka tino piki ake te mahi a tō roro me tōna kaha ki te ako i ngā mea hou. Mena he uaua ki ētahi tāngata te moe i te pō, he otinga pai hoki tēnei mō tēnā. Ina pai te rere o te toto ki te roro, ka pai ake hoki te kaha o te mahara.

• He pararaiha mō ngā homoni harikoa : Ina whakakorikori tinana koe, ka whakaputahia e tō tinana ngā matū motuhake hei whakaharikoa, hei whakangāwari hoki i a koe. Ka karangatia ēnei e mātou ko ngā endorphins. E rite ana ki te mea kei te hangaia he putea iti o te harikoa i roto i tō tinana. Mā tēnei ka āwhina i a koe ki te whakaiti i ngā āhuatanga hinengaro pēnei i te pouri me te manukanuka .

• Ko te hari tūturu o te wikitoria: Ina ako koe i tētahi kanikani hou kia tino tika, ina oma rānei koe i te 100 mita, ā, ka hinga i tō wā o mua... Āe, he tino whakahīhī me te harikoa ina oti i a koe tētahi whāinga mā te whakakori tinana, kāore? Whakaarohia, i mua kāore i taea e koe te mahi i ngā pana-ake e rima i te rarangi, engari i muri i te whakaharatau mō tētahi wā, ka taea e koe te mahi i te 10, i te 15 rānei! He rite ki te toa i tētahi whakataetae nui.

Ko tētahi atu mea, ko te whakakori tinana tētahi o ngā huarahi pai hei pupuri i te taumaha hauora me te tiaki i a koe mai i ētahi mate kino.

• Ārai i ngā Mate: Mā te whakakori tinana auau ka ārai i te pikinga taumaha koretake. Ka ārai hoki i te mate huka momo 2 , te mate ngākau,Ka taea e ia te whakaiti i te tūponotanga o te whakawhanake i ngā mate kore-pipiri pērā i te toto toto tiketike . He mate tino noa ēnei i ēnei rā.

• Ngā wheua kaha ake: Whakaarohia, ko ngā mahi whakakori tinana pēnei i te pekepeke, te oma, me te hiki taumaha ka kaha ake ō wheua. Pērā i te pakari haere o te turanga o tō tātou whare. Mā tēnei ka iti ake te tūponotanga o ngā wheua kia ngoikore, kia whati ngāwari hoki i a tātou e pakeke haere ana.

Inaianei, kāore pea tēnei e ahua nui ki a koe i a koe e tamariki ana, engari he mea nui te whakakori tinana kia noho hauora, kia kaha hoki koe i a koe e pakeke haere ana .

• Kia kaha tonu te noho i a koe e pakeke haere ana: Ka mihi atu tō tinana ki a koe ā muri ake nei. Mā te whakakori tinana tika ka pai ake te kounga o tō oranga i a koe e pakeke haere ana. He mea whakamiharo te kaha ki te mahi i tāu ake mahi me te kore e whakawhirinaki ki ētahi atu!

• Ka tiaki i te mahara, ka ārai hoki i te hinganga: Ka āwhina tēnei ki te pupuri i te hauora o te roro, me te tiaki hoki i ngā mate kino pērā i te mate a Alzheimer e āta mate ai te mahara. Ka taea hoki e ia te whakaiti i ngā hinganga me ngā whara pērā i te whati o ngā peka ka puta mai i te ngaronga o te taurite i a tātou e pakeke haere ana.

Nā, he aha ngā mea e tika ana kia whakaurua ki tēnei mahere whakakori tinana taurite?

Āe, kua mōhio tātou inaianei ki te maha o ngā painga o te whakakori tinana. Engari kāore e ranea te oma me te peke noa. Hei whiwhi i ngā hua tika, me whakaaro koe ki ngā wāhanga matua e toru o tō mahere whakakori tinana. Ko ēnei:

• Korikori tinana
• Whakangungu kaha
• Ngā mahi e whakanui ake ana i te ngāwari

Kia tirohia takitahitia ēnei e tātou.

He aha tēnei mahi whakakori tinana ' aerobic '? Me pēhea te mahi?

Pērā i ngā uaua kē atu, e pai ana hoki tō tātou ngākau ki te whakangungu pai. Ko te whakangungu ā-pūngao he whakangungu e whakanui ana i te tere o tō ngākau, e whakakaha ake ai tō manawa. Ina hoatu e koe tēnei momo whakangungu ki tō ngākau me ōu pūkahukahu i ia rā, ka kaha ake, ka pai ake te tuku hāora ki ngā wāhanga katoa o tō tinana mā roto i ngā pūtau toto e kawe ana i te hāora. Whakaarohia he rite ki te 'ratonga tuku' a tō tātou tinana e mahi pai ana. Me whai hāora ia pūtau, ia okana, kia ora ai, kia mahi ai. Koinei te wā e whakakahangia ai, e whakahauoratia ai te tinana katoa. Ki te tākaro koe i tētahi hākinakina tīma, hei tauira, te poitūkohu, te whutupaoro, te hoki rānei, ka tino whiwhi koe i te 60 meneti, neke atu rānei o te whakangungu ā-pūngao i ō rā whakangungu. Engari kaua e manukanuka ki te kore koe e tākaro i tētahi hākinakina tīma. He maha atu ngā huarahi hei whiwhi whakangungu ā-pūngao!

• Pahikara
• Te oma (ahakoa i te pāka, i te takutai moana, i runga rānei i te mīhini oma)
• Kauhoe
• Te kanikani (āe, āe, he mahi whakakori tinana pai hoki te kanikani ki te waiata!)
• Hīkoi tere
• Te tākaro tēnehi
• Te hikoi
• Te tākaro pēnitimana

Ka taea e koe te whiriwhiri i tetahi mea. Ko te mea nui ko te whiriwhiri i tetahi mea e pai ana ki a koe.

Nā, he aha te 'Whakangungu Kaha'?

Ehara i te mea ko tō ngākau anake, engari ko ētahi atu uaua o tō tinana hoki e pai ana ki te whakakorikori tinana. Ina whakamahia ēnei uaua, ka kaha haere. Whakaarohia he rite ki te whakamakuku me te whakawairakau i tētahi tipu iti, me te whakatipu hei rākau nui, kaha. Ko tētahi atu painga o te whai uaua kaha ko te tautoko pai i ō hononga me te ārai i ngā whara koretake. Ka āwhina hoki ētahi whakakorikori tinana ki te whakapakari i ō wheua, pērā i tā tātou i kōrero ai i mua. Ka kite anō koe i ngā painga o te whai uaua kaha i roto i ō mahi o ia rā. Whakaarohia te hiki i tētahi kawenga taumaha, te neke i tētahi ipu hau i te kāinga, te kawe rānei i tētahi tamaiti nohinohi... Ka āwhina ngā uaua kaha ki ēnei mea katoa. Kāore koe e hiahia ki te haere ki te whare takaro tinana me te hiki i ngā taumaha hei whakapakari i ō uaua. Tērā anō hoki ētahi mea ka taea e koe te mahi i te kāinga. Ka whakapakari ia whakakorikori i ia rōpū uaua o tō tinana. Tirohia ēnei tauira:

• Mō ngā ringa: He pai ngā mahi hoe (he mīhini anō hoki mō tēnei), te hiki-ake (he uaua tēnei engari he tino pai), ngā pana-ake ( kua mahia pea ēnei e koe i te wā hākinakina i te kura, tika?), me ngā mahi whakapakari dumbbell e tīmata ana me ngā taumaha iti mō ngā uaua o ngā ringa.
• Whakakahangia ō waewae: He pai te oma, te eke pahikara, me te reti reti. He tino pai hoki ngā mahi whakakori tinana pēnei i te tūpeke (he rite ki te noho i runga i te tūru) me te hiki waewae mō ō waewae.
• Hangaia ngā uaua o te puku me te kaha o te uho: He tino pai te hoe, te yoga, te Pilates rānei, me ngā mahi whakakori tinana pēnei i te planks me te crunches .

Me pēhea te whakanui ake i te ngāwari? He mea nui rānei tēnā?

Āe, koia rā! Ehara i te mea ko te whakapakari i tō ngākau, i ō uaua, me ō wheua anake te kaupapa o te whakakori tinana. Ka āwhina hoki te whakakori tinana kia ngāwari te noho . He māmā noa iho, ko te tikanga ka taea e ō uaua me ō hononga te totoro me te piko. Whakaarohia he rite ki te here rapa, ka taea te piko me te kume ki tētahi taha. Ina ngāwari tō tinana, kāore pea ō uaua me ō hononga e whara i te totoro koretake. Pērā i te here rapa e totoro pai ana, kāore e whati ngāwari. Mā te ngāwari ka taea hoki e koe te whakapai ake i ō pūkenga hākinakina.Āe. Ko ētahi mahi, pērā i te kanikani, i ngā mahi toi whawhai pērā i te karate, me whai ngāwari pai. Heoi, mā te whakanui ake i te ngāwari ka āwhina i a koe ki te mahi pai ake i roto i ētahi atu hākinakina, pērā i te whutupaoro. He māmā ake te neke haere me te whakahaere i tō tinana. He ngāwari te kimi hākinakina me ngā mahi hei whakapai ake i te ngāwari:

• Ngā mahi toi whawhai pērā i te karate
• Kanikani pāreti
• Ngā mahi whakakori tinana
• Yoga (he tokomaha e mōhio ana ki tēnei, he mea pai mō te tinana me te hinengaro)

He kōwhiringa pai ēnei. Waihoki, mā te totoro i muri i te mahi whakakori tinana ka āwhina i te whakapai ake i tō ngāwari. Totoro mō te 5-10 meneti i muri i ia mahi whakakori tinana.

Me pēhea te whakahaere tonu i tēnei mahi whakakori tinana me te kore e hoha?

Koinei te raruraru nui rawa atu mō te tini o te tangata. Ko te take nui rawa atu e tīmata ai te tini o te tangata i tētahi kaupapa whakakori tinana me te hihiri nui, kātahi ka mutu i muri i ētahi rā , nā te mea ka hoha rātou, arā, ka ngaro te hiahia. Ae, ki te kore koe e pai ki tāu e mahi nei, he uaua ki te mahi tonu. Engari kaua e manukanuka! He maha ngā momo hākinakina me ngā mahi ka taea e koe te whiriwhiri, kia kitea ai e koe tētahi mea e pai ana ki a koe, ā, e pai ana ki a koe! Ki te hiahia koe ki tētahi atu hihiri , ngana ki ēnei mea:

• Haere ki tētahi akomanga whakakorikori tinana: Zumba, aerobics, yoga.
• Hono atu ki tētahi tīma: I tētahi hākinakina e pai ana ki a koe.
• Kimihia he hoa: Whakakorikori tinana tahi tāua. Kātahi, nā te mea ko te tangata kē, ka mahi tonu tāua. Ahakoa kei te hoha koe, ka taea e koe te kī, "Āe, me haere tāua i tēnei rā anō."
• Whakamātauria ngā mea hou: Ki te hoha koe ki te mahi i te mea kotahi, whakamātauria ngā tikanga whakakori tinana hou, me te whakakori tinana i ngā wāhi hou.
• Whakarongo ki te puoro: Kāore koe e ngenge ina whakakorikori tinana koe me ētahi o ō waiata tino pai.
• Whakatakotoria he whāinga: Whakatakotoria he whāinga iti (hei tauira, te hikoi mō te 30 meneti, e 3 ngā rā o tēnei wiki), ā, hoatu he utu iti ki a koe anō ina oti i a koe.

Ki te taea e koe, kōrero ki tētahi kaiwhakangungu, ki tētahi kaiako whakapakari tinana rānei i te whare takaro tinana, ka tono āwhina ki te tīmata i tētahi kaupapa e tika ana mōu me tō taumata whakapakari tinana. Mā rātou koe e tohutohu ki te aha me mahi, me pēhea hoki te mahi.

Kia maumahara, ka taea e te hunga katoa e hikoi ana te whai hua mai i te whakakori tinana me te whakaiti i te roa o te noho i te wāhi kotahi i te roanga o te rā. Tērā anō hoki ētahi whakakori tinana motuhake ka taea te mahi i runga i te tohutohu a te rata mō te hunga hauā, ngā mate hauora motuhake rānei, pērā i te mate huango. Heoi, ki te mea he raruraru hauora tōu (hei tauira, ki te kore koe e taunga ki te whakakori tinana, ki te mea he mate ngākau tōu), me kōrero koe ki tō tākuta i mua i te tīmatanga o tētahi mahere whakakori tinana. He mea tino nui tēnei.

Hei whakamutunga, ētahi mea hei maumahara māu:

Ina whakaarohia e koe ēnei painga hauora katoa o te korikori tinana, kua mārama pea koe ināianei ki te whakaaro nui me te hiranga o te korikori tinana. Ko te mea pai rawa atu mō te korikori tinana ko te kore e roa rawa ki te tīmata. Ahakoa tō tau, ahakoa tō āhua tinana rānei, he mea kei a koe ka taea te mahi.

• Ahakoa ngā mea iti, he mea nui: Ki tō whakaaro me mahi koe i ngā mea nunui? Ki tō whakaaro me haere koe ki te whare takaro tinana? Kāore. Te haere ki te eke pahikara poto, te hikoi poto me tō mōkai, te waru rau i te māra, te hikoi ki te toa... Ahakoa ngā mea iti pēnei ka taea te kī he whakakori tinana. Ko te mea nui kia noho kaha tonu i te roanga o te rā.

• Tīmata mārire: Ki te mea he hou koe ki te whakakorikori tinana, kaua e whakapau kaha. Tīmata ki te torutoru meneti ia rā, kātahi ka whakanuia haeretia te roa o te wā, kia 60 meneti pea ia rā mō te rangatahi i kōrerotia e tātou, ā, kia 150 meneti ia wiki mō te pakeke.

• Kia ngahau, kia waiho hei tikanga: Ko te mea nui kia harikoa koe ki te mahi i te korikori tinana e whiriwhiria ana e koe. Ko reira anake ka taea e koe te mahi tonu me te kore e hoha, e pēhia rānei. Me waiho hei wāhanga o tō oranga o ia rā.

Nō reira, me te kore whakaroa, tīmatahia tēnei mahi whai hua mō tō tinana me tō hinengaro i tēnei rā tonu, tika? Kia ora koe!

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Korikori Tinana, Oranga Hauora, Hauora Hinengaro, Whakangungu Hinengaro , Whakangungu Kaha, Ngāwari