Kei te hiahia anō hoki koe ki te hanga i tō tinana, kia kaha ake ai? Me kōrero tātou mō tēnei (Whakangungu Kaha)!

Mena he taitamariki koe, he rite rānei te pakeke o tāu tamaiti ki tēnā, kāore he mea miharo kei te hiahia koe ki te whakapakari tinana, ki te hanga tinana iti. Akene hei pai ki ngā hākinakina, hei whakapai ake i tō āhua, hei noho hauora noa iho rānei. Nō reira, kia ako tātou mō tēnei mea e kiia nei ko te 'Whakangungu Kaha', arā, ngā mahi whakakori tinana hei hanga kaha.

He aha te 'Whakangungu Kaha'?

He whakarāpopototanga noa iho, ko te 'Whakangungu Kaha' he momo whakangungu motuhake e hanga ana i ō uaua, e whakanui ana hoki i tō rātou kaha. Ka whakamahia e mātou ngā taumaha mō tēnei. I ētahi wā ka kiia hoki ko te 'Whakangungu Ātete', nā te mea ka mahi ngā uaua ki te whawhai ki ētahi ātete. Whakaarohia, ina hiki koe i tētahi taumaha, ka paku ngenge ō uaua, tika? Ko taua ngenge te mea e kaha ake ai ngā uaua. Ka taea e tātou te whakamahi i ngā mea rerekē mō tēnei:

• 'Ngā taumaha kore utu': Koinei ngā taumaha e kitea pinepine ana i ngā whare takaro tinana, pērā i ngā dumbbell me ngā barbell. Kua kite pea koe i tētahi mea e kiia nei ko ngā 'kettlebell'. He ngāwari ēnei ki te kawe haere, ā, he iti te utu. Heoi, me whakaharatau kia tika ai te whakamahi i ēnei, ki te kore ka whara pea tō tinana mēnā ka hē tāu mahi.
• Ngā mīhini taumaha: Kei roto i ngā whare takaro tinana ēnei, i ngā rūma whakakori tinana kura rānei. Mā ēnei mīhini ka māmā ake te whakakori tinana tika nā te mea ko te mīhini tonu te kaiwhakahaere o ō nekehanga.
• Ngā here ātete: He here totoro ēnei e whakarato ana i te ātete pai ki ngā uaua i te wā e whakakorikori ana.
• Tō taumaha tinana: Ae, ka taea e koe te mahi whakangungu kaha me te kore he taputapu. Whakaarohia ngā pana-ake, ngā tūpeke, ngā noho-ake, me ētahi atu. Ka whakamahia e ēnei tō taumaha tinana.

Kia maumahara: Ki te mea kāore anō koe kia tae ki te pakeketanga (arā, kāore anō tō tinana kia tīmata te huri nui), mā te whakangungu kaha koe e kaha ake, engari kāore ō uaua e tino tipu. I muri i te pakeketanga, inā koa i roto i ngā tama, ka nui ake te tipu o te uaua e puta mai i te homoni testosterone hei whakautu ki te whakangungu taumaha. He nui ake te testosterone o ngā tama i ngā kōtiro, nō reira ka nui ake te tipu o ō rātou uaua.

He aha ngā painga o tēnei 'Whakangungu Kaha'?

Ehara i te mea ko ngā uaua anake, he maha atu anō hoki ngā painga o tēnei mōu.

• Ka pai ake te hauora tinana whānui: Ka pai ake te tere me te kaha o tō tinana.
• Ka piki ake te papatipu tinana kikokore:Arā, ka heke te ngako o te tinana , ka piki ake te papatipu uaua . He mea tino nui tēnei mō te tinana hauora.
• Ka tahuna he nui ake ngā kaora : I a koe e tupu ana te uaua, ka tahuna e tō tinana he nui ake ngā kaora ahakoa kei te tū noa koe. Nō reira, ka āwhina anō hoki tēnei i a koe ki te whakahaere i tō taumaha.
• Ka whakapakari i ngā wheua: Ka whakapakari anō hoki ngā mahi whakakori tinana i ō wheua.
• Whakapai ake i te hauora hinengaro : He mea tēnei kāore e whakaarohia ana e te tini o te tangata. Mā te whakakori tinana, inā koa te whakakori tinana, ka āwhina i te whakaiti i te ahotea me te whakapai ake i tō wairua . Ka pai ake tō whakaaro mōu anō.

Me pēhea taku tīmatanga i tēnei?

Āe, nā te mea kei te hiahia koe, me titiro tātou me pēhea te tīmata. He iti noa ngā mea me tino tupato koe i tō whakaaro. 1. Tirohia he tākuta i te tuatahi: Ae, he mea tino nui tēnei. I mua i tō tīmatanga ki te hiki taumaha, tirohia tō tākuta kia mōhio ai koe kei te pai tō hauora mō tēnei. Tērā pea he raruraru hauora āu kāore koe i te mōhio. 2. Tikina he aratohu tika: I muri i te kī a te tākuta 'Āe', rapua he tohutohu mai i tētahi e mōhio ana ki tēnei.

• E mōhio pai ana ngā kaiako i ngā kura me ngā kaiwhakangungu i ngā whare takaro tinana ki tēnei. He maha ngā kura e whakaako ana i te hiki taumaha , i te 'whakangungu porowhita' rānei i roto i ngā akomanga whakakori tinana.
• Me toro atu rānei ki tētahi whare takaro tinana i tō rohe, tirohia mēnā ka taea e koe te haere ki tētahi akomanga whakangungu kaha, te mahi tahi rānei me tētahi kaiwhakangungu whaiaro. Engari kia tino mohio kei te whai tiwhikete te tangata i whiriwhiria e koe, ā, he wheako ki te mahi tahi me ngā taiohi, inā koa mēnā he wheako ō rātou.

3. Akohia te tikanga tika: Koinei te mea nui rawa atu. Tuatahi, akohia te mahi i te korikori tinana me te kore he taumaha. Kia mōhio koe ki te whakamahi, tāpirihia mārire te taumaha. Tīmata ki te taumaha ka taea e koe te mahi ngāwari i te 8-12 ngā whakahokinga i te wā kotahi. 4. Me whai tangata tata (Kaitirotiro): Ina hiki taumaha ana koe – ahakoa he taumaha kore utu, he mīhini rānei – he mea nui kia whai tangata tata hei tirotiro i a koe. Ina koa mēnā kei te hiki koe i ngā taumaha taumaha, ko te 'kaitirotiro' he tangata ka taea te āwhina i a koe., me tino mahi koe. Whakaarohia ahakoa he tino pakari koe, i ētahi wā kāore e taea e koe te mahi i te whakahokinga whakamutunga. Mena kei te mahi koe i tētahi mahi whakakorikori ringa pēnei i te "Biceps curls", ka taea e koe te whakatakoto i te taumaha ki runga i te whenua. Heoi, ki te mahi koe i tētahi mahi whakakorikori pēnei i te "Bench press", he mahi whakakorikori uma, ki te kore e taea e koe te whakahaere i te taumaha, ka taka pea ki runga i tō uma ka puta he aituā nui. Mena he "kaitirotiro", ka taea e ia te whakaora i a koe i taua aituā.

He tino haumaru te whakangungu kaha?

Ko te tikanga, he tino haumaru ngā kaupapa whakangungu kaha ina tika te mahi . Ina tika te mahi, e kore e kino ki ō wheua e tipu haere ana. Heoi, ko te hunga whai mate hauora – hei tauira, te toto toto tiketike kāore i te taea te whakahaere, te haurangi, te mate ngakau rānei – me tiki whakaaetanga a tā rātou tākuta i mua i te tīmatanga o tētahi mea pēnei.

Ki te rongo koe i tētahi mea rerekē i a koe e whakakorikori tinana ana, ki te mamae koe, ki te rongo rānei koe i tētahi tangi "pāwhiri" i roto i tō tinana, kati tonu. Tirohia he tākuta kia mōhio ai koe he aha te mea i mua i tō tīmatanga anō i te whakangungu. Me whakarerekē pea koe i tō tikanga whakangungu, me mutu rānei te hiki taumaha mō tētahi wā kia ora rā anō te whara.

He tokomaha te hunga e whakaaro ana he rite tonu ngā mahi hiki taumaha katoa. Heoi, he rerekē ngā mahi 'Whakangungu Kaha', 'Hiki Mana', me te 'Hanga Tinana'.

• Ko te hiki taumaha he mea e pā ana ki te nui o te taumaha ka taea e koe te hiki i te wā kotahi.
• Ko te whāinga o te whakataetae whakapakari tinana he whakanui i te rahi me te āhua o ngā uaua.

He mea nui: Kāore i te tūtohutia te hiki taumaha, te hiki mate, me te hanga tinana mō te hunga rangatahi e tipu tonu ana, nā te mea he nui te mōrearea o te whara kino.

Ka whakamatautauria ētahi tāngata ki te whakamahi i ngā mea pēnei i te 'steroids Anabolic' me te tumanako ka nui ake ngā uaua. He tino morearea ēnei mea. Ka taea e ēnei te whakaputa raruraru mō te wā poto pēnei i te huringa o te kare ā-roto, te hakihaki, te pakira, me te toto toto tiketike. Ka taea hoki e ēnei te whakaputa mōrearea nui mō te wā roa pēnei i te mate pukupuku, te mate ngakau, me te kore tamariki. Nō reira, kaua rawa e whakamahi i ēnei mea.

He aha te āhua o tētahi mahinga whakakori tinana hauora?

Anei ētahi ture taketake ka taea e koe te whai i te wā e mahi ana koe i te whakangungu kaha:

• Me mahi tonu he 'whakamahana' i mua i ia whakangungu: Me mahi he 'whakangungu hihiri' mō te 5-10 meneti (arā, he whakangungu whakamahana e neke ana i tō tinana). Mā tēnei ka rite ō uaua me ō hononga mō te whakangungu.
• Mena he hou koe, tīmata ki ngā mahi whakakori tinana i te tuatahi:Whakapaua mō ētahi wiki ki te mahi i ngā mahi noho-ake, ngā pana-ake, me ngā mahi piko hei whakapai ake i tō āhua me tō tikanga. He mea nui kia tika te mahi i ēnei mahi me te kore e whakamahi i ngā taumaha i te tuatahi.
• Kia mōhio koe ki te tikanga tika, tīmata ki tētahi taumaha māmā: he taumaha kore utu māmā noa iho, he whitiki ātete rānei. I a koe e kaha haere ana, me whakanui haere i te taumaha, te maha o ngā huinga, ngā momo mahi rānei.
• Tīmata ki te 8-12 ngā whakahōungatanga mō ia huinga: Kotahi, e rua rānei ngā huinga ka ranea i te tīmatanga. Ka taea e te kaiwhakangungu, te kaiako rānei kua whai tiwhikete te hanga i tētahi kaupapa e tika ana māu.
• Akohia te tikanga tika, me mahi tonu i raro i te tirotiro a te mātanga: He mea tino nui tēnei, e ai ki tā mātou i kōrero ai i mua.
• Whakamatao i muri i ia whakangungu: Whai muri i tō whakangungu, mahihia ētahi mahi māmā me te totoro pūmau (arā, te pupuri i tētahi tūranga mō te wā poto). Mā tēnei ka āwhina i ō uaua kia ora ake.

Mō ngā hua pai rawa atu, me mahi whakangungu kaha mō te 20-30 meneti, 2, 3 rānei ngā rā o te wiki. Okioki i te iti rawa i te kotahi te rā i waenga i ngā wā whakangungu. Whakakorikoria ngā rōpū uaua matua o ō ringaringa, o ō waewae, me te puku – arā, ō puku, tō tuara, me tō papa. Ko te whakangungu kaha tētahi wāhanga noa iho o tētahi mahinga whakangungu taurite. E taunaki ana ngā tohunga kia kotahi te haora o te iti rawa o te korikori tinana ngawari ki te kaha i te rā. Me uru atu ki roto:

• Ko te mahi ā-tinana (cardio): Ka whakapakari i tō ngākau me ō pukahukahu. He pai ngā mahi ā-tinana pēnei i te hikoi, te oma, me te kaukau.
• Te totoro: Ka whakapai ake tēnei i te ngāwari o tō tinana.

Hei whakatutuki i ngā hua pai, kia tere te ora i muri i te whakakori tinana, inuhia he nui te wai, ā, kai i ngā kai totika.

He karere whakamutunga hei kawe ki te kāinga

Ki te mea kei te whakaaro koe ki te tīmata i te whakangungu kaha, he whakaaro pai tēnā! Engari, kia maumahara:

• Ko te haumaru te mea tuatahi: tīmata mā te pātai ki te tākuta, te tiki tohutohu mai i tētahi e mōhio ana, kātahi ka ako me pēhea te mahi tika.
• Tīmata āta: Kaua e peke ki te hiki i ngā taumaha taumaha i te wā kotahi. Whakanuia mārire.
• Whakarongo ki tō tinana: Ki te mamae, kati. Kaua e akiaki i a koe anō.
• Me mahi kia ngahau: Kōwhiria he momo korikori tinana e pai ana ki a koe. Kātahi ka hiahia koe ki te haere tonu.
• Kaua rawa e pā ki ngā mea morearea pēnei i te 'steroids'. Ko te mea pai ko te noho hauora me te kaha ā-taiao.

Mena he pātai anō āu mō tēnei, kaua e wehi ki te pātai atu ki tō tākuta, ki te kaiako hākinakina kura, ki tētahi kaiako pono rānei. Kia ora!

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