Mena he rangatahi koe, he mātua rānei nō tētahi taiohi, e mārama ana koe ki te hiahia ā-taiao ki te whakapakari tinana me te whakapai ake i tō hauora tinana. Ahakoa kei te whai koe ki te eke ki ngā hākinakina, ki te whakanui ake i tō whakapono ki a koe anō, ki te pupuri noa rānei i tētahi momo oranga hauora, he huarahi pai te whakangungu kaha ki te whakatutuki i aua whāinga. Me ruku tātou ki te whakamārama he aha te whakangungu kaha, me pēhea te tīmata haumaru.
He aha te Whakangungu Kaha?
He whakarāpopototanga noa iho, ko te whakangungu kaha he tikanga motuhake mō te whakakori tinana i hangaia hei whakanui ake i te papatipu uaua me te whakapai ake i te kaha tinana. E kiia ana ko te 'whakangungu ātete', ko te tikanga me mahi ō uaua ki te whawhai ki te kaha o waho. Ina hiki koe i te taumaha, ka paku pēhia ō uaua—koinei tonu te pēhanga e akiaki ana i a rātou kia kaha ake i te roanga o te wā. Ka taea e koe te mahi i ēnei whakakori tinana mā te whakamahi i ētahi tikanga:
- Ngā Taumaha Koreutu: Koinei ngā taputapu tawhito e kitea ana i ngā whare takaro tinana, pērā i ngā dumbbell, ngā barbell, me ngā kettlebell. Ahakoa he maha ngā whakamahinga me te utu iti, me tika te tikanga hei ārai i te whara.
- Ngā Mīhini Taumaha: He mea kitea noa i roto i ngā whare takaro me ngā pokapū whakapakari tinana, he tino pai ēnei mō ngā tīmatanga nā te mea ka ārahi i ō nekehanga me te whakahaere i tō whānuitanga o te nekehanga, kia māmā ake ai te pupuri i te āhua tika.
- Ngā Here Ātete: Ka whakaratohia e ēnei here rapa he ātete whai hua mō ō uaua, ā, he huarahi pai hoki ki te whakapakari i ō uaua me te kore e whakamahi i ngā taputapu taumaha.
- Taumaha Tinana: Kāore e hiahiatia he taputapu hei whakapakari i te tinana! Ko ngā mahi whakakori tinana pēnei i te pana-ake, te noho-ake, me te tūpeke ka whakamahi i tō ake taumaha tinana hei ātete, he mea tino pai mō te whakangungu i ngā wāhi katoa.
He kōrero poto mō te tipu: Ki te mea kāore anō koe kia eke ki te pakeketanga, ka tino kaha ake koe i te whakangungu kaha, ahakoa kāore pea koe e kite i te pikinga nui o te rahi o te uaua. I muri i te pakeketanga, ka taea e ngā huringa homoni - ina koa ko te pikinga o te testosterone i roto i ngā tama - te tipu ake o te uaua i te wa e hiki taumaha ana. Nā ēnei rerekētanga koiora, he maha ake te kitea o te hypertrophy uaua (te pikinga o te rahi) i roto i ngā tama i ngā kōtiro.
He aha ngā painga o te whakangungu kaha?
Ehara i te mea ko te hanga uaua anake te mahi a te whakangungu kaha; engari he maha ngā painga hauora e tukuna ana e ia:
- Te Whakapai Ake i te Hauora Tinana Whānui: Ka kite koe i te pikinga ake o te tere, te manawanui, me te kaha tinana i roto i ō mahi o ia rā.
- Te Whakanuia o te Papatipu Tinana Hiroki: Ka āwhina i te whakaiti i te ngako o te tinana me te whakanui ake i te uaua angaanga . He mea nui tēnei taurite ki te hanganga tinana hauora.
- Te Nui Ake o te Kai Kawenga : He kaha te mahi a te kiko uaua ki te pākia o te tinana; ki te nui ake āu kai, ka nui ake ngā kai ka tahuna e tō tinana ahakoa i te okiokinga, ā, ka āwhina i te whakahaere taumaha hauora.
- Ngā Wheua Kaha Ake: Ka hoatu e ngā mahi ātete he ahotea hauora ki ō wheua, ka āwhina i te whakanui ake i tōna kiato me te kaha whānui.
- Te Hauora Hinengaro Pai Ake: He taputapu kaha te whakangungu kaha hei whakaiti i te ahotea me te whakapai ake i tō wairua whānui . Mā te whakatutuki i ō whāinga whakapakari tinana ka nui ake te whakanui i tō whakaaro nui ki a koe anō me tō whakapono ki a koe anō.
Me pēhea taku tīmatanga?
Ki te hiahia koe ki te tīmata, he mea nui kia whai mahere atamai, whai hanganga hoki tō whakangungu. Ko te haumaru te mea nui rawa atu.
1.Kōrero ki tō Tākuta: I mua i te tīmatanga o tētahi kaupapa whakapakari tinana hou, whakaritea he tirotiro hauora ki tō tākuta. Ka taea e rātou te whakarite kei te pai tō hauora mō te whakangungu kaha, ā, ka taea hoki te whakakore i ngā mate e hiahia ana kia tūpato.
2. Rapua he Aratohu Ngaio: Kia whiwhi koe i te whakaaetanga matomato mai i tō tākuta, akohia mai i ngā tohunga.
- He rauemi pai rawa atu ngā kaiako kura, ngā kaiwhakaako whare takaro rānei. He maha ngā kura e tuku ana i ngā akomanga hiki taumaha , whakangungu porowhita rānei kua whakaritea mō ngā kaitākaro taitamariki.
- Ki te whakauru koe ki tētahi whare takaro tinana, rapua ngā akomanga, ngā kaiwhakaako whaiaro rānei. Me whakarite kia whai tiwhikete tō kaiwhakaako, ā, he wheako motuhake tōna ki te mahi me ngā taiohi.
3. Kia Matatau ki te Tikanga: Koinei te taahiraa tino nui. Akohia te āhua tika me te taumaha kore, te taumaha māmā rawa rānei i te tuatahi. Kia tino tika tō āhua, whakapiki haere i te ātete. Whai kia eke ki te taumaha e āhei ai koe ki te mahi i ngā mahi 8-12 me te whakahaere pai.
4. Me whai Kaitirotiro: Ina whakamahi ana koe i ngā taumaha kore utu, i ngā mīhini rānei, he mea nui te whai 'kaitirotiro' (he tangata hei aroturuki, hei āwhina i a koe). Mena kei te mahi koe i tētahi hiki taumaha pēnei i te pēhi pae, ā, ka kitea e koe kāore e taea e koe te whakaoti i tētahi mahi anō, ka taea e tō kaitirotiro te āwhina i a koe ki te whakahaere i te taumaha kia kore ai e taka ki runga i a koe. Mena ka pēhia koe e te taumaha, kaua e mangere ki te tono āwhina.
He Haumaru te Whakangungu Kaha?
Ae, ina mahia me te tikanga tika me te tirotiro tika, he tino haumaru te whakangungu kaha. Kāore e kino ki ngā wheua e tipu ana. Heoi, ki te mea he mate hauora tōu—pērā i te toto toto tiketike kāore e taea te whakahaere, te mate haurangi, te mate ngakau rānei—me toro atu koe ki tō tākuta mō tētahi mahere kua whakaritea i mua i te tīmatanga.
Ki te pāngia koe e te mamae rerekē, te kore whakamarie, te rongo rānei i te tangi 'pakū' i a koe e whakangungu ana, kati tonu. I mua i te hokinga atu ki te whare takaro, kōrero ki te tākuta kia kitea ai te take. Me whakarerekē pea koe i tō momo whakangungu, me okioki rānei i te hiki taumaha i a koe e ora ana.
He mea nui kia mārama ehara i te mea he rite tonu ngā whakangungu taumaha katoa. He rerekē ngā mahi a te whakangungu kaha, te hiki taumaha, me te hanga tinana:
- Ko te arotahi o te hiki taumaha ko te whakanui ake i te nui o te taumaha i hikihia i roto i te kotahi mahi.
- Ko te Whakataetae Hanga Tinana e aro nui ana ki te ataahua, te rahi, me te ōrite o ngā uaua.
He mea nui: Kāore i te tūtohutia te 'Hipa Mana', te hiki taumaha tino kaha, me te 'Whakawhanake Tinana' whakataetae mō ngā taiohi kei te tipu tonu. He nui ake te mōrearea o ēnei mahi ki te whara kino i tēnei wā whanaketanga.
Tērā pea ka whakamatautauria ētahi tāngata ki te whakamahi i ngā 'steroids anabolic' hei hanga tere ake i te papatipu uaua. He tino morearea ēnei matū. I roto i te wā poto, ka taea e rātou te arahi ki te huringa o te kare ā-roto, te hakihaki, te ngaro o te makawe, me te toto toto tiketike. I roto i te wā roa, ka puta he mōrearea nui ki te hauora tae atu ki te mate pukupuku, te mate ngakau, me te kore tamariki. Mō ēnei take, me noho matara rawa atu i ēnei matū.
He aha te āhua o tētahi mahinga whakangungu hauora?
I te tīmatanga o te whakangungu kaha, me whai i ēnei ture taketake:
- Whakamahana tonu: Me mahi i ngā 'whakangungu hihiri' (ngā mahi e uru ana ki te nekehanga) mō te 5–10 meneti. Mā tēnei ka whakarite i ō uaua me ō hononga mō te mahi e haere ake nei.
- Mena he tīmatanga koe, tīmata ki ngā mahi whakakori tinana: Whakapaua kia maha ngā wiki e mahi ana i ngā sit-up, ngā push-up, me ngā squats hei whakapai ake i tō āhua me tō tikanga. He mea nui te matatau ki ēnei nekehanga me te kore e nui te taumaha.
- Kia mōhio koe ki te tikanga, tīmata ki ngā taumaha māmā: Tīmata ki ngā 'taumaha kore utu' māmā, ki ngā 'rōpū ātete' iti rānei. I a koe e kaha haere ana, whakapiki haere i te taumaha, i ngā huinga, i ngā momo mahi rānei.
- Kia 8–12 ngā whakahokinga mō ia huinga: Tīmata ki te kotahi, ki ngā huinga e rua rānei i te tīmatanga. Ka taea e tētahi kaiwhakangungu whai tohu, e tētahi kaiako whai mātauranga rānei te āwhina i te hoahoa i tētahi kaupapa e hāngai ana ki ō hiahia.
- Arotahi ki te tikanga tika, me te whakangungu tonu i raro i te tirotiro: E ai ki te kōrero i mua, koinei te wāhanga tino nui o tō whakangungu.
- Whakamatao tonu: Whai muri i tō whakangungu tinana, me mahi i ngā mahi māmā, ā, muri iho ko te 'totoro pūmau' (me te pupuri i ngā totoro mō tētahi wā kua whakaritea). Mā tēnei ka āwhina i ō uaua kia ora pai.
Mō ngā hua pai rawa atu, ngana kia 2 ki te 3 ngā wā whakangungu i te wiki, kia 20–30 meneti te roa o ia wā. Tukua kia kotahi te rā okioki i waenganui i ngā wā whakangungu. Kia tino whakangungua ngā rōpū uaua matua o ō ringaringa, o ō waewae, me te 'uho'—tae atu ki tō puku, tō tuara, me ō hope.
He wāhanga noa iho o tētahi mahi taurite te whakangungu kaha. E taunaki ana ngā tohunga kia kotahi te haora o te neke atu rānei o ngā mahi whakakori tinana ngawari ki te kaha i ia rā, tae atu ki:
- 'He mahi ā-tinana (cardio)': Mā ēnei mahi ka whakapakari i tō ngākau me ō pukahukahu. He pai rawa ngā mahi ā-tinana mō te hikoi, te oma, me te kaukau.
- 'Te totoro': Ka āwhina tēnei ki te whakapai ake i tō ngāwari whānui.
Hei tāpiritanga, kia eke ki ngā hua pai, kia tere ai te ora, me noho nui te wai, me te kai tōtika, taurite hoki.
Te Karere Kawe-ā-Kāinga mai i Nirogi Lanka
Ki te mea kei te whakaaro koe ki te tīmata i te whakangungu kaha, he whakaaro pai rawa atu tēnā! Heoi, kia maumahara ki ēnei kōrero:
- Te haumaru i te tuatahi: Kōrero ki te tākuta, rapu tohutohu i tētahi tohunga, ā, akohia ngā tikanga tika i mua i te tīmatanga.
- Tīmata āta: Kaua e ngana ki te hiki tonu i ngā taumaha taumaha. Haere tonu me te āta haere, me te pumau.
- Whakarongo ki tō tinana: Ki te pāngia koe e te mamae, kati tonu. Kaua e akiaki i te mamae tinana.
- Me mahi kia ngahau: Kōwhiria ngā mahi whakakori tinana e pai ana ki a koe kia mau tonu ai tō hihiri ki te haere tonu.
- Kaua rawa e whakamahi i ngā matū kino pēnei i te steroids. Ko te noho hauora me te whakapakari i te tinana te huarahi pai ki mua.
Mēnā he pātai anō āu, kaua e mangere ki te pātai ki tō tākuta, ki te kaiako whakapakari tinana, ki tētahi kaiwhakangungu pono rānei. Ngā mihi nui ki a koe mō tō haerenga whakapakari tinana!
whakangungu kaha, whakangungu ātete, hanga uaua, oranga tinana taiohi, hiki taumaha haumaru, painga whakakori tinana, mahinga whakakori tinana
