He aha te hiranga o te whakakori tinana? (He aha te whakaaro nui o te whakakori tinana) Me kōrero tātou mō tēnei!

Kua rongo pea koe he 'pai mō te tinana' te whakakori tinana, tika? He pono tēnā. Engari i mōhio koe ehara i te mea he pai te whakakori tinana mō tō hauora tinana anake, engari he tino whai hua hoki mō tō hinengaro? Āe, ki te whakakori tinana koe i te huarahi e pai ana ki a koe, ka pai te ahua o tō tinana, ka pai ake tō wairua, ā, ka whakanuia tō kaha. Nō reira, me titiro tātou ki te tikanga o te whakakori tinana, ngā painga e puta mai ana i a ia, me pēhea hoki e taea ai e tātou te whakauru i tēnei ki roto i ō tātou oranga.

He aha ngā painga nui o te whakakori tinana mōu?

E ai ki ngā tohunga, me whiwhi te taiohi pakeke i te iti rawa 60 meneti o te whakakori tinana ngawari ki te kaha i te rā. He aha ai? Anei ētahi take:

• He pai mō te tinana me te hinengaro katoa: Whakaarohia, ina whakakorikori koe, ka pai ake te hauora o tō roro , ā, ka māmā ake te maumahara ki ngā mea i akohia e koe. He uaua ki ētahi tāngata te moe i te pō, ā, he otinga pai hoki tēnei mō tēnā. Ina whakakorikori koe, kei reira ētahi matū e tukuna ana e tō tinana, e tino harikoa ai koe, e marino ai hoki. Hei tika ake, ka whakaitihia te mōrearea o te pouri , ā, ka āwhina i te whakahaere i ngā kare ā-roto pērā i te manukanuka . Hei tāpiri, ina oti i a koe tētahi whāinga – whakaarohia tētahi mea pērā i te ako i tētahi kanikani hou – ka hoatu he wairua nui o te makona me te whakahīhī ki a koe anō, tika? Ka taea te whakatutuki i taua kare ā-roto mā te whakakorikori.

• Āwhina ki te pupuri i te taumaha hauora me te tiaki i te mate: Mā te whakakori tinana auau ka āwhina i te aukati i te pikinga taumaha koretake. Ehara i te mea koinā anake, ka āwhina hoki ki te tiaki i te maha o ngā mate kino, pērā i te Mate Huka Momo 2 , te Mate Manawa , me te Toto Toto tiketike . Mā ngā whakakori tinana whakapakari wheua – pērā i te pekepeke, te oma, me te hiki taumaha – ka āwhina i te pupuri i te kaha o ō wheua .

• Āwhina i a koe kia pakeke pai: Kāore pea tēnei e ahua nui ki a koe i nāianei. Engari, mō te whakakori tinana e mahia ana e koe i tēnei rā, ka mihi atu tō tinana ki a koe ā muri ake nei. Kei te mōhio koe, ko te mea tikaKa taea e te whakakori tinana te whakapai ake i tō kounga o te oranga – arā, tō kaha ki te pārekareka ki te oranga – i a koe e pakeke haere ana. Ka taea hoki e ia te āwhina ki te pupuri i te hauora o te roro me te whakaiti i te mōrearea o ngā āhuatanga pēnei i te mate a Alzheimer (he mate roro e mate ai te mahara). He nui ake te tūponotanga o ētahi tāngata ki te hinga i a rātou e pakeke haere ana, ā, ka taea e te whakakori tinana te āwhina ki te ārai i ngā hinganga me ngā whara.

Ki te kī māmā noa, ko te whakakori tinana tētahi o ngā haumitanga pai rawa atu ka taea e koe te mahi mō tō tinana me tō hinengaro!

E toru ngā wāhanga matua o tētahi kaupapa whakakori tinana taurite

Mena kei te tīmata koe ki te whakakorikori tinana, me whai whakaaro hoki koe ki ēnei wāhanga e toru:

1. Whakakorikori tinana

2. Ngā mahi whakapakari uaua (Whakangungu Kaha)

3. Ngā Mahi Ngāwari

Kia kōrerohia whānuitia atu ēnei e tātou.

Me pēhea taku mahi i te whakakori tinana aerobic?

Pērā i ngā uaua kē atu, he pai hoki ki tō ngākau te whakakorikori tinana pai. Ko te whakakorikori tinana he whakakorikori tinana e whakanui ana i te tere o tō ngākau me tō manawa. Ina mahi tonu koe i tēnei momo whakakorikori tinana, ka kaha ake tō ngākau me ō pukahukahu, ā, ka tīmata ki te tuku hāora (mā roto i ngā pūtau toto whai hāora) ki ngā wāhanga katoa o tō tinana.

Ki te tākaro koe i ngā hākinakina tīma – pērā i te poitūkohu, te whutupaoro, te hoki – tērā pea ka whiwhi koe i te 60 meneti pea o te whakangungu manawa pai i ō rā whakaharatau.

Engari ki te kore koe e takaro i ngā hākinakina tīma, kaua e manukanuka. He maha atu ngā huarahi hei whakakorikori manawa!

• Pahikara
• Te oma
• Kauhoe
• Kanikani
• Hīkoi tere
• Kēmu tēnehi
• Te hikoi

Ka taea e koe te whiriwhiri i tētahi o ēnei.

Ā, me pēhea te whakangungu kaha?

Titiro, ehara i te mea ko te whakakori tinana anake te mea pai mō tō ngākau. He pai hoki ki ngā uaua kē atu o tō tinana te whakakori tinana. Ina whakamahia ō uaua, ina whakakorikorihia, ka kaha ake.

Ko tētahi atu painga o te whai uaua kaha ko te tautoko pai i ō hononga , me te whakaiti i te tūponotanga o te whara . Mā ngā mahi whakapakari i ō uaua ka whakapakari anō hoki i ō wheua.

Kāore koe e hiahia ki te hiki i ngā taumaha i ngā wā katoa hei whakapakari i ō uaua me ō wheua. He rerekē ngā mahi whakakori tinana e whakapakari ana i ngā rōpū uaua rerekē. Hei tauira:

• Whakakahangia ō ringaringa: He rawe te hoe, te hiki-ake, me te pana-ake. Kei te mahara koe ki ngā mahi whakakori tinana i mahia e koe i te wā hākinakina i te kura? Koinā ēnā.
• Whakakahangia ō waewae: Ka taea e koe te mahi i ngā mea pēnei i te oma, te eke pahikara, te hoe, te reti reti, me ētahi atu. He tino pai hoki ngā mahi whakakori tinana pēnei i te squats me te leg raises mō ō waewae.
• Whakakahangia ō uaua puku me ō uaua matua: He uaua ki te kimi i tētahi mea pai atu i te hoe waka, te yoga , ngā mahi Pilates rānei, ngā papa rakau me ngā mahi crunches.

Me pēhea te whakawhanake i te ngāwari?

Ehara i te mea ka whakapakari noa i tō ngākau, i ō uaua, me ō wheua te whakakorikori tinana, engari ka āwhina hoki i te pupuri i tō tinana kia ngāwari. Ko te ngāwari ko te kaha ki te totoro me te piko i ō uaua me ō hononga.

Mā te ngāwari o te tinana ka āwhina i te whakapai ake i te mahi hākinakina. Tērā ētahi mahi, pērā i te kanikani me ngā mahi toi whawhai, e hiahia ana kia nui te ngāwari o te tinana. Heoi anō, mā te whakanui ake i te ngāwari o te tinana ka āwhina i te tangata kia pai ake te mahi i roto i ētahi atu hākinakina, pērā i te whutupaoro.

He māmā noa te kimi i ngā kēmu me ngā mahi hei whakawhanake i te ngāwari:

• I whawhai pērā i te karate
• Kanikani pāreti
• Ngā mahi whakakori tinana
• Yoga

He kōwhiringa pai ēnei. Mā te totoro i muri i te whakakori tinana ka āwhina anō hoki i te whakapai ake i tō ngāwari.

Me pēhea te whakahaere tonu i tēnei mahi whakakori tinana?

Ko te take matua e mutu ai te whakakori tinana o te tini tāngata i muri i ētahi rā, nā te mea kua ngaro te hiahia . Ki te kore e ngahau tāu mahi, he uaua ki te haere tonu, kāore? Engari ngana ki te kimi i te maha o ngā hākinakina me ngā mahi rerekē kei reira, ka kimi i tētahi mea e pai ana ki a koe, ā, e pai ana ki a koe. Whakaarohia kei te haere tō hoa a Nimali ki tētahi akomanga kanikani i ia ahiahi. He tino pai ki a ia, ā, kua taea e ia te whakahaere i tōna taumaha. Ka taea hoki e koe te whiriwhiri i tētahi mea e pai ana ki a koe.

Ki te hiahia koe i tētahi atu hihiri , haere ki tētahi akomanga, uru atu ki tētahi rōpū, kimihia rānei he hoa hei whakakorikori tinana māu. Kātahi koe ka kore e ngaro i tētahi wā.

Ki te hiahia āwhina koe ki te tīmata i tētahi kaupapa whakakori tinana e tika ana mōu me tō taumata hauora, kōrero ki tētahi kaiako, ki tētahi tohunga whakapakari tinana rānei i te whare takaro.

Ina hoki, he pai te neke haere me te noho iti iho mō te katoa. He pono rawa tēnei mō te hunga hauā, ngā mate hauora rānei pērā i te mate huango . Heoi, ki te mea he mate hauora tōu (hei tauira, ki te kore koe e taunga ki te whakakorikori tinana), he mea nui kia kōrero koe ki tō tākuta i mua i te tīmatanga o tētahi kaupapa whakakorikori tinana.

Karere Tangohia ki te Kāinga

Nā, mā te whakakotahi i ēnei mea katoa, kua mārama pea koe ināianei ki te whakaaro nui me te whai hua o te whakakori tinana, tika?

Ko te mea pai rawa atu, kāore anō kia roa rawa te wā ki te tīmata whakakorikori tinana!

Ahakoa ngā mea iti noa iho, ka taea te kī he whakakori tinana – whakaarohia he eke pahikara poto, he hikoi me tō kurī, he rau rānei i te māra. Mena he hou koe ki te whakakori tinana, tīmata ki ētahi meneti i te rā , ka piki haere mārire ki te 60 meneti te iti rawa. Arohaina tō tinana, ā, hoatu ki a ia te whakakori tinana e hiahiatia ana. Kātahi ka taea e koe te ora hauora, harikoa hoki!

Korikori tinana, oranga tinana, hauora, oranga hauora, korikori manawa, kaha uaua, ngāwari