He huarahi pai ki te totoro i tō tinana! Me kōrero tātou mō (Te Totoro Hihiri)?

E mōhio ana koe ki te hiranga o te nekeneke i tō tinana me te totoro i ō ringa me ō waewae i mua i te whakakorikori tinana, i te tākaro rānei i tētahi kēmu? He tokomaha e kī ana i tēnei he 'totoro'. Engari he maha atu i te kotahi ngā huarahi hei mahi i tēnei 'totoro'. I tēnei rā ka kōrero tātou mō tētahi tikanga motuhake, tino whai hua i roto i aua tikanga. Koia te '(Toro Hihiri)' . Kua rongo pea koe mō tēnei, kei te whakaaro rānei koe he aha tēnei mea hou. Heoi, me kōrero tātou mō tēnei mea mā te ngāwari me te mārama.

He aha te `(Toro Hihiri)`?

Ki te kī māmā noa iho, ko te `(Dynamic Stretching)` he tikanga totoro e whakamahia ana e tātou mā te nekehanga . Whakaarohia, kāore koe e noho ki te tūranga kotahi mō te meneti, e rua rānei, engari ka nekehia tō ringa me tō waewae ki mua, ki muri, ā, ka rongo koe i ō uaua e totoro ana me taua nekehanga. He rerekē tēnei i te tikanga `(Static Stretching)` e mōhiotia whānuitia ana e tātou, arā, ko te noho ki te wāhi kotahi, ka pupuri i tō ringa me tō waewae mō tētahi wā. I roto i te `(Static Stretching)`, ka mutu tātou i te totoro kotahi mō tētahi wā. Engari i roto i te `(Dynamic Stretching)`, kāore tātou e mutu pēnā. Ka haere tonu tātou me te neke mārire, me te whakahaere. Ko te mea e tupu ana i roto i tēnei , ko ō uaua e hanga ana i taua nekehanga, ka totoro taua uaua. Ehara i te mea he rite ki te kukume i te here rapa, engari he rite ki te here rapa tonu e kukume ana i a ia anō ki mua, ki muri. Mā tēnei ka whakarite i ō uaua me ō hononga mō ngā mahi ka mahia e koe ā muri ake nei.

He aha te pai o te "Toro Hihiri" mō tātou?

Inaianei pea kei te whakaaro koe, 'Āe, he rerekē tēnei i ētahi atu totoro tinana, engari he aha te painga motuhake o tēnei?' Inaa, e kī ana ngā tohunga rongoā hākinakina he pai ake tēnei tikanga "Toro Hihiri" i te tikanga "Toro Tūmau" tuku iho mō te whakaiti i te kikī me te mamae o te uaua i mua i te whakangungu tinana. He maha ngā take mō tēnā.

• Ka whakanui ake i te rere o te toto ki ngā uaua: Ina neke tātou, ka tīmata te mahi a ō tātou uaua . Kātahi ka nui ake te hāora me ngā matūkai e hiahiatia ana e rātou. Ko te mea ka tupu i roto i tēnei "Toro Hihiri" ko te whakaohooho i ngā uaua, ā, ka piki ake te nui o te toto e haere ana ki a rātou. Pērā i te wā e pēhia ana e koe he paipa wai kua āraia, ka pai ake te rere o te wai. Nā te pikinga o te rere o te toto, ka tere te whiwhi a ngā uaua i te pūngao e hiahiatia ana e rātou.
• Ka Whakanuia te Awhe Nekehanga: Ō honongaĀ, ko te tawhiti mōrahi ka taea e te uaua te neke ko tōna "Awhe Nekehanga". Mā ēnei totoro, ka taea e koe te whakanui haere i taua awhe. Kātahi ka taea e koe te neke pai ake me te wātea ake i ō ringaringa me ō waewae i a koe e whakakorikori tinana ana, e mahi ana rānei i ō mahi o ia rā. Whakaarohia, ki te piki ake te awhe nekehanga o tō pakihiwi, ka māmā ake ki a koe te whiu pōro i te wā e takaro kirikiti ana, te poipoi rānei i tō ringa i a koe e kaukau ana.
• Te whakarite i ngā uaua mō te mahi: Ki te oma ohorere koe, ki te hiki rānei i tētahi mea taumaha, ka pā he 'ohorere' ki ō uaua. Engari ki te "Toro Hihiri", he rite ki te hoatu i tētahi 'tohu mōrearea' ki ō uaua me te whakahau e mea ana, 'Āe, kia rite ki te mahi i tētahi mea inaianei.' Kātahi ka āta whakarite ngā uaua mō te mahi. He rite tēnei ki te tīmata i tētahi motuka, te whakamahana ake, kātahi ka haere atu.
• Ka whakaiti i te tūponotanga o te whara : Kāore e nui te tūponotanga o ngā uaua kua whakaritea pai kia whara nā te mea kua totoro pakupaku kē, kua mahana ake, ā, he pai te rere o te toto. Ka piki ake te ngāwari o ngā uaua me ngā uaua, ka taea ai te tiaki i a rātou mai i ngā taumahatanga me ngā pakaru kore e tika.
• Whakapai Ake i te Mahi: Ina whakakotahihia ēnei mea katoa, ka piki ake tō mahi i roto i tō whakakori tinana, i tō hākinakina rānei. Ka taea e koe te mahi pai ake, me te whai hua ake. Hei tauira, ki te mahi koe i te "Toro Hihiri" i mua i te oma, ka taea e koe te oma tere ake, me te iti ake o te ngenge.

Āhea tātou me mahi i te `(Dynamic Stretching)`?

He pātai tino nui anō hoki tēnei. Ko te wā pai ki te mahi i te `(Dynamic Stretching)` ko mua i te tīmatanga o tētahi mahi whakakori tinana, kēmu, mahi taumaha rānei. Arā, hei wāhanga o tō `Mahinga Whakamahana` . Whakaarohia kei te oma koe i te ata. Mā te mahi i ngā `(Dynamic Stretches)` mō te 5 ki te 10 meneti i mua i te tīmatanga o te oma ka pai te whakarite i ō uaua waewae me ō hononga. Engari kia mahara, i muri i tō whakaoti i te whakakori tinana, arā, i te wā `Whakamatao`, he pai ake te `(Dynamic Stretching)` i te `(Static Stretching)` (ngā totoro e mahia ana i te wāhi kotahi) i kōrerohia e tātou i mua ake nei. Nā te mea he pai ake te `(Static Stretching)` i taua wā ki te whakamarie i ngā uaua kua ngenge i muri i te whakakori tinana me te whakanui ake i tō rātou ngāwari. Ko te `(Dynamic Stretching)` he mea e `kaha` ai te tinana. Nō reira, kāore i te tino pai ina hiahia koe ki te 'whakamarie' i tō tinana i muri i te whakakori tinana.

Me pēhea te mahi tika i tēnei `(Dynamic Stretching)`? Me titiro tātou ki ētahi tauira.

Āe, kua mōhio tātou inaianei he aha te `(Dynamic Stretching)`, ōna painga, me te wā tika hei mahi. Nā, kia titiro tātou me pēhea te mahi tika. Ko te mea nui ko te mahi āta haere i ngā nekehanga me te whakahaere.He pai ake kia kaua e rere noa me te porangi! Anei ētahi mea whānui hei maumahara:

• Kaua e nekenekehia ō hope: Kia māeneene, kia whakahaeretia hoki ngā nekehanga. Kaua e tōia kaha i te wā ohorere.
• Neke i roto i te whānuitanga o te nekehanga e pai ana ki a koe: Kaua e ngana ki te totoro i tō waewae ki tōna taumata teitei i te wā kotahi. Mā te āta whakanui ake i tō whānuitanga o te nekehanga kia rite ki tāu e pai ai.
• Kaua e mahi i tēnei kia mamae rā anō: Me rongo koe i te kukume iti ina totoro koe, engari kaua rawa e mamae. Ki te mamae, tera pea he nui rawa āu mahi.
• Tīmata āta haere, me te whakanui haere i te tere/te awhe: Tīmata mā te nekehanga iti i te tīmatanga, ā, i te mahana haere o ō uaua, ka taea e koe te whakanui ake i te awhe o te nekehanga me te tere ake.
• Arotahi ki ngā uaua e totorohia ana: Whakaarohia ko tēhea uaua e totorohia ana e koe, kātahi ka mahi i te nekehanga.
• Manawa noa: Kaua e pupuri i tō manawa. Honoa tō manawa ki te nekehanga.

Ahakoa i kī te tuhinga taketake he ataata mō tēnei, kāore e taea e tātou te mātaki i ngā ataata i konei. Engari ka whakaaturia e au ki a koe ētahi "Toro Hihiri" māmā. E 5-10 meneti pea te roa o ēnei, e 10-15 rānei ngā wā ka taea te mahi i te totoro kotahi.

1. Ngā Porowhita Ringaringa

He tino māmā tēnei. Tū tika, totoro ō ringa ki ngā taha, ka hanga porowhita iti ki mua i te tuatahi. Kātahi ka hanga porowhita nui ake. Kātahi ka mahi i te tuara. Mā tēnei ka totoro ō pakihiwi me ō uaua o te ringa o runga.

2. Ngā Hurihanga Waewae

Tū tika, me te pupuri ki te pakitara, ki te tūru rānei hei taurite. Kātahi ka pōturi haere i tētahi waewae ki mua, ki mua hoki, pērā i te pēndulum. Kaua e pōturi rawa. Me mahi kia 10-15 ngā whakahōungatanga ki tētahi waewae, kātahi ka mahi anō ki tētahi atu waewae. Mā tēnei ka totoro te mua o ō huha (`Quadriceps`) me te tuara o ō huha (`Hamstrings`), tae atu ki tō hope. Ka taea hoki e koe te pōturi i tō waewae ki te taha.

3. Ngā Hurihanga o te Tinana

Tū tika, ko ō waewae kia rite ki te whānui o ō pakihiwi, ko ō ringa kia whiti ki runga i tō uma, kia piko rānei ō tuke ki mua i a koe. Kātahi ka huri mārire tō tinana o runga ki te taha matau, ka hoki ki waenganui. Kātahi ka huri ki maui, ka hoki ki waenganui. Mā tēnei ka totoro ngā uaua o ngā taha e rua o tō tuara me ngā uaua o ngā taha o tō puku.

4. Te hikoi mai i te turi ki te uma

Ka mahia tēnei i a koe e hikoi ana. Whakatōkia tetahi waewae ki mua, pikohia te turi o te waewae o muri, hikihia ki te uma, puritia ki ngā ringa e rua mō te hēkona pea, kātahi ka whakahokia te waewae ki raro, ka mahi i te taua mahi ki tetahi atu waewae. Mā tēnei ka totoro pai ngā hope me te tuara o ngā huha ('Hamstrings').

5. Ngā Porowhita Hope

Tū tika, me ō ringa ki runga i ō hope. Kātahi, hurihia ō hope kia porowhita. He rite ki te takahuri i te hulahoop, engari kia āta haere. Hurihia kia 5-10 ngā wā ki te taha matau, kātahi ka mahi i te taua mea ki te taha maui. Mā tēnei ka āwhina i te whakangāwari i ngā uaua huri noa i tō hononga hope.

He mea nui:He tauira noa iho ēnei. He maha atu anō ngā "Toro Hihiri" ka kitea e koe i runga ipurangi. Ahakoa te aha e mahia ana e koe, he mea nui kia mahia i runga i te haumaru me te tika.

He aha ngā hapa e mahia ana e tātou i te wā e mahi ana i te `(Dynamic Stretching)`, ā, me pēhea e taea ai e tātou te karo i aua hapa?

Ina tīmata tātou i tētahi mea hou, ka maha tonu ngā hapa iti ka mahia e tātou. Tērā pea ka puta tēnei i roto i te `(Dynamic Stretching)`. Mēnā e mōhio ana koe ki ēnei hapa, he māmā ake te karo i aua hapa.

• Te Totoro Pekepeke: Ki tā ētahi he pai te pekepeke ki runga, ki raro hoki hei totoro. Engari kāore tēnā i te pono. Ka kiia ko te '(Toro Poro)'. He nui ake te tūponotanga ka whara ō uaua, inā koa kāore koe i te taunga ki tēnā. Ko te '(Toro Hihiri)' he mahi ka mahia e koe i roto i te tikanga whakahaere.
• Te mahi i ngā nekehanga tere i mua i te whakamahana tika o ō uaua: Tīmata mārire i te tīmatanga. Kia mahana ake ō uaua, kātahi ka whakanui ake i te whānuitanga o te nekehanga me te tere ake.
• Te nekehanga kore whakahaere: Ki te nekehia e koe te ringa, te waewae rānei, me mahi me te mana whakahaere. Kaua e tukua kia neke haere whakamuri, whakamuri.
• Ahakoa te mamae tonu: E ai ki taku kōrero i mua, ahakoa ka rongo koe i te kukume iti i te wā e totoro ana, ehara i te mea pai te mamae. Ki te mamae koe, kati te mahi i te nekehanga, whakarerekē rānei i te huarahi e mahi ai koe.
• Te pupuri i tō manawa: He tokomaha e pupuri ana i ō rātou manawa i a rātou e totoro ana. Kaua e pena. Manawa noa. He pai ake mēnā ka taea e koe te hono i tō manawa ki te nekehanga. Hei tauira, ka taea e koe te manawa i a koe e hiki ana i te ringa, ka whakaputa manawa i a koe e whakaheke ana.
• Te noho roa rawa i roto i te totoro: Ki te mahi koe i tēnā, ehara i te `(Toro Hihiri)`, engari he `(Toro Tūmau)`. Ko te mauri o te `(Toro Hihiri)` ko te nekehanga.

Mā te karo i ēnei hapa, ka taea e koe te whakamahi i te Dynamic Stretching me te tiaki i a koe anō mai i ngā whara koretake.

Ko wai ka tino whai hua mai i te "Toro Hihiri"?

He tino whai hua te Totoro Hihiri mō te tini o te tangata.

• Mō ngā kaitākaro: Mā te totoro hihiri i mua i tētahi hākinakina ka taea te whakapai ake i te mahi me te whakaiti i te tūponotanga o te whara. He mea tino nui tēnei mō ngā hākinakina katoa e uru ana ki te oma, te pekepeke, te patu pōro, me ētahi atu mahi tere.
• Mō te hunga e whakakorikori tinana ana i ia wā : Mō te hunga e whakakorikori tinana ana i te whare takaro, mō te hunga e whakakorikori tinana ana i te kāinga, me te hunga e mahi yoga ana, ka taea e ēnei katoa te whiwhi hua pai mā te mahi i te "Dynamic Stretching" i mua i te tīmatanga o tā rātou whakakorikori tinana.
• Mō te hunga e mahi ana i ngā mahi e uaua ana te tinana: Ahakoa te hunga e mahi ana i ngā mahi e hiahia ana kia tū, kia hiki, kia hikoi rānei i te rā roa, ka taea e rātou te whakaiti i te taumahatanga o te tinana me te whakarite mō te rā mā te mahi i tētahi "Toro Hihiri" i mua i te tīmatanga o te mahi i te ata.
• Mō ngā mahi o ia rā: Inaa, ahakoa ētahi "Toro Hihiri" māmā noa iho ka mahia i te ata tonu hei whakangawari i ō uaua, ka taea e koe te hoatu he tīmatanga pai ki te rā.

Heoi, ki te mea kua whara koe i ēnei rā tata nei, he raruraru hononga, he mate hauora mau tonu rānei, he pai ake te kōrero ki tō tākuta, ki tētahi kaiwhakaora tinana rānei i mua i te tīmatanga i tētahi mea hou. Ka taea e rātou te tohutohu i a koe mō te huarahi pai ki te mahi i ēnei mahi whakakori tinana.

Nā, he aha ngā mea tino nui hei kawe mā tātou mai i tēnei pūrākau? (Karere hei kawe ki te kāinga)

He nui ngā kōrero kua kōrerohia e tātou mō te `(Dynamic Stretching)` i tēnei rā. Ki taku whakaaro kua mārama pai koe ki tēnei. He māmā noa iho, ko ngā mea matua hei maumahara ko ēnei:

• Ko te "Toro Hihiri " he tikanga totoro e uru ana ki te neke, kaua ki te tū tonu, engari ki te neke i roto i te āhua whakahaere.
• He tino pai tēnei mō te whakamahana i te tinana i mua i te whakakori tinana, i ngā hākinakina rānei.
• Ka whakanui ake i te rere o te toto ki ngā uaua, ka whakanui ake i te whānuitanga o te nekehanga, ka whakaiti i te mōrearea o te whara, ā, ka whakapai ake i tō mahi.
• Kaua e mahi i tēnei kia rongo rā anō koe i te mamae, tīmata mārire, me te whakahaere, kātahi ka whakanui haere i te whānuitanga o tō nekehanga.
• He pai ake te mahi i tēnei i mua i te whakakori tinana i te `(Static Stretching)` (ngā totoro e mahia ana i te wāhi kotahi). He pai ake te `(Static Stretching)` mō te `whakamatao` i muri i te whakakori tinana.

Nō reira, ā tērā wā ka whakakorikori tinana koe, ka tākaro hākinakina rānei, whakamātauria ētahi o ēnei "whakakorikori tinana" (Dynamic Stretching). Ka kite koe i te rerekētanga! Engari kia maumahara, ki te pāngia koe e ētahi raruraru hauora, kaua e wareware ki te rapu tohutohu hauora.

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Totoro hihiri, whakakori tinana, whakamahana, totoro uaua, hākinakina, hauora, ngāwari