Kua maha pea ngā wā kua rongo koe i te kōrero he "pai mōu" te whakakori tinana. He pono rawa tēnā. Engari i mōhio koe ehara i te mea ko tō hauora tinana anake te kaupapa o te whakakori tinana—he tino whai hua hoki mō tō hinengaro? Ina kitea e koe ngā mahi e pai ana mōu, ka whiwhi koe i te wairua ora me te kaha, ā, ka tīmata te mārama haere o tō wairua. Nō reira, me tūhura tātou he aha te tikanga o te whakakori tinana, ngā painga e tukuna ana e ia, me pēhea hoki e taea ai e koe te whakauru i tēnei ki roto i tō oranga o ia rā.
He aha ngā painga nui o te whakakorikori tinana?
E taunaki ana ngā tohunga hauora kia whai ngā taiohi kia 60 meneti pea te iti rawa o ngā mahi whakakori tinana ngawari ki te kaha i ia rā. He aha ai? Anei ngā take matua:
- Ngā painga mō te tinana me te hinengaro: Whakaarohia: ina whakakorikori koe, ka pai ake te hauora o tō roro , ka māmā ake te ako me te pupuri i ngā mōhiohio. Mena he uaua ki a koe te moe, he otinga pai te mahi auau. I a koe e whakakorikori ana, ka tukuna e tō tinana ngā matū motuhake hei whakanui i tō wairua, hei āwhina hoki i a koe kia marino. I roto i te poto, ka āwhina i te whakaiti i te mōrearea o te pouri , ā, ka āwhina i a koe ki te whakahaere i te manukanuka me ētahi atu taumahatanga kare ā-roto . Hei tāpiri, mā te whakatutuki i tētahi whāinga hauora whaiaro—pērā i te mōhio ki tētahi mahi kanikani hou—ka hoatu he whakahīhī me te whakatutukitanga whakamiharo ki a koe.
- Te pupuri i te taumaha hauora me te ārai i te mate: Mā te whakakori tinana auau ka āwhina i te ārai i te pikinga taumaha kāore e hiahiatia. Haunga tēnā, he taputapu kaha hoki hei tiaki i a koe mai i ngā mate kino pēnei i te Mate Huka Momo 2 , te mate ngakau , me te toto toto tiketike . Ko ngā mahi whakapakari wheua—pēnei i te pekepeke, te oma, te hiki taumaha rānei—ka āwhina i te pupuri i te kaha o ō wheua .
- Te koroheketanga ātaahua: Ahakoa te āhua nei kāore i te mea nui i tēnei wā, ka mihi atu tō āhua ā muri ake nei ki a koe mō te whakakori tinana e mahia ana e koe i tēnei rā. Mā te whakakori tinana auau ka pai ake te kounga o tō oranga i a koe e pakeke haere ana. Ka tautoko i te hauora o te roro mō te wā roa, ā, ka āwhina i te whakaiti i te tūponotanga o ngā mate pēnei i te mate a Alzheimer . Mā te noho kaha ka pai ake hoki tō taurite me tō taunga, ka āwhina i te ārai i ngā hinganga me ngā whara i muri mai i te ao.
Ki te kī māmā noa, ko te whakakori tinana te haumi pai rawa atu ka taea e koe te hanga ki tō tinana me tō hinengaro!
Ngā Wāhanga Matua e Toru o te Whakangungu Taurite
Mena kei te tīmata noa koe, kia maumahara ki ēnei wāhanga e toru:
1. Whakakorikori tinana
2. Whakangungu Kaha
3. Ngā Mahi Ngāwari
Kia tirohia tātou ia o ēnei me ngā taipitopito atu.
Me pēhea taku mahi i te korikori āerobic?
Pērā i ō uaua kē atu, he pai ki tō ngākau te whakakorikori tinana pai. Ko te whakakorikori tinana he mahi e whakanui ake ana i te tere o tō ngākau, e whakakaha ake ai tō manawa. I a koe e mahi tonu ana i ēnei mahi, ka kaha ake tō ngākau me ō pukahukahu, ka taea ai e rātou te tuku hāora ki ngā wāhanga katoa o tō tinana.
Mena kei te whai wāhi koe ki ngā hākinakina tīma—pēnei i te poitūkohu, te whutupaoro, te hoki rānei—ko te tikanga kei te whiwhi koe i te 60 meneti pea o te korikori tinana kounga teitei i a koe e whakaharatau ana.
Ki te kore koe e takaro i ngā hākinakina tīma, kaua e manukanuka! He maha ngā huarahi hei whakapiki i tō tere manawa:
- Pahikara
- Te oma
- Kauhoe
- Kanikani
- Hīkoi tere
- Te tākaro tēnehi
- Te hikoi
Ka taea e koe te whiriwhiri i te mahi e tino pārekareka ana ki a koe.
Ā, me pēhea te Whakangungu Kaha?
Kāore ngā painga o te whakakori tinana e mutu ki tō ngākau. Ka tupu ō uaua i runga i te ātete. Ina whakamahia e koe ō uaua, ka kaha ake, ka pakari ake.
He pai ake te tautoko a ngā uaua kaha i ō hononga , ā, he tino whakaiti i te tūponotanga o te whara . He mea nui anō hoki te whakangungu kaha ki te pupuri i te kiato o te wheua.
Kāore e hiahiatia ana ngā taumaha taumaha hei whakapakari i te tinana. He rerekē ngā momo mahi whakakori tinana e aro ana ki ngā momo uaua. Hei tauira:
- Hei whakapakari i ō ringaringa: He kōwhiringa pai te hoe, te hiki-ake, me te pana-ake.
- Hei whakapakari i ō waewae: He pai te oma, te eke pahikara, te hoe, me te reti reti. He tino whai hua anō hoki ngā mahi piko me ngā mahi hiki waewae.
- Hei whakapakari i te uho me ngā uaua o te puku: He uaua ki te hinga te hoe, te yoga , te pilates , te planks, me te crunches.
Me pēhea te whakapai ake i te ngāwari?
Ehara i te mea ko te kaha me te hauora o te ngākau anake te kaupapa o te whakakori tinana; engari ko te noho ngāwari hoki. Ko te ngāwari e pā ana ki te kaha o ō uaua me ō hononga ki te neke i roto i ō rātou whānuitanga nekehanga katoa.
Mā te whakapiki i te ngāwari ka pai ake tō mahi hākinakina. Ahakoa he nui te ngāwari e hiahiatia ana mō ngā mahi pēnei i te kanikani, ngā mahi toi rānei, he pai te tinana ngāwari mō te nuinga o ngā hākinakina, ngā mahi o ia rā rānei. Ko ngā huarahi noa hei whakapai ake i te ngāwari ko:
- Ngā mahi toi whawhai pērā i te Karate
- Pāreti
- Ngā mahi whakakori tinana
- Yoga
He kōwhiringa pai katoa ēnei. He huarahi pai hoki te totoro i muri i tō whakangungu tinana hei pupuri me te whakapai ake i tō ngāwari.
Me pēhea te pupuri i tō whanonga whakakori tinana?
Ko te take matua e mutu ai te whakakorikori tinana o te tangata ko te kore hiahia . Ki te kore e ngahau, he uaua ki te piri tonu! Tūhurahia ngā hākinakina me ngā mahi rerekē kia kitea rā anō e koe tētahi mea e tino arohaina ana e koe. Ki te hiahia koe ki te nui ake o te hihiri , whakaarohia te whakauru atu ki tētahi akomanga, ki tētahi tīma, ki te kimi rānei i tētahi "hoa kawenga" hei whakakorikori tinana māu.
Mena kei te hiahia āwhina koe ki te waihanga i tētahi mahinga e hāngai ana ki tō taumata hauora, kaua e mangere ki te kōrero ki tētahi kaiako, ki tētahi tohunga hauora rānei i tētahi whare takaro tinana o te rohe.
Hei whakamutunga, he pai mō te katoa te neke haere me te noho iti . Ka pā tēnei ahakoa he uaua tō nekehanga, he mate hauora rānei pērā i te mate huango . Heoi, ki te mea he āwangawanga hauora tōu, he mea nui tonu kia kōrero koe ki tō tākuta i mua i te tīmatanga o tētahi tikanga whakakori tinana hou, kaha.
Te Karere Kawe-ki-te-Kāinga
Ina huihuia ngā mea katoa, e mārama ana ko te whakakori tinana auau tētahi o ngā mea tino mohio me te tino whai hua ka taea e koe te mahi māu ake.
Ko te mea pai rawa atu, kāore i roa rawa te tīmatanga!
Ahakoa ngā mahi iti noa iho, he mea nui tonu—te eke paihikara i tētahi tawhiti poto, te hikoi i tāu kurī, te mahi rānei i ngā mahi o te whare. Mena he hou koe ki te whakakorikori tinana, tīmatahia mā te torutoru meneti noa iho i te rā , ka piki haere mārire ki taua whāinga 60 meneti. Arohaina tō tinana, ā, hoatu ki a ia te nekehanga e tika ana. Kei te ara koe ki tētahi oranga hauora, harikoa hoki!
Korikori Tinana, Oranga Tinana, Hauora, Noho Hauora, Korikori Ā-Aerobic, Kaha Uaua, Ngāwari
