He ngāwari te wareware, engari ko te mea tino ātaahua ko tēnei: Ka taea e koe te kite i te memeha haere o ngā kaora me te kore e nui te kaha e pau, ā, he wikitoria tēnā.
He uaua te rapu i ngā momo pahikara whakakori tinana; ko ngā Pahikara Whakatā, ko ngā Pahikara Hurihuri rānei tāu e pai ai? Ā, he aha te mea e rerekē ai tētahi i tētahi? Ka rukuhia e tātou ēnei pātai i tēnei rā.
Ngā Painga o ngā Pahikara Whakakorikori ā-Roto
Anei ngā painga matua ka pā mai ki a koe mā te hoko pahikara whakakori tinana mō roto.
-- Te Whakapai Ake i te Hauora o te Ngākau
-- He taputapu kaha mō te whakahaere taumaha
-- He whai hua ki te tahu ngako tinana
-- Ka whakapakari i ngā uaua o ngā waewae me ngā uaua o raro o te tinana
-- He nui ake te haumaru ki te whakataurite ki te eke pahikara o waho
Nā te mea kua mōhio koe ki ngā painga maha o ngā pahikara whakakori tinana o roto, kua tae ki te wā ki te ruku hohonu ki ngā momo pahikara ka whakaarohia e koe.
Pahikara Takotoranga – Te Otinga Piko
He taputapu whakakori tinana pai rawa atu ngā pahikara takoto, ā, e ai ki te ingoa, he hoahoa takoto kau, kaua ki te mea poutū. Ko te kupu 'recumbent' e pā ana ki te tūnga takoto e whakaatu ana i te tūnga e whakamahia ana e koe i te wā e whakamahi ana koe i ēnei pahikara.
He rerekē ki ētahi atu pahikara whakakori tinana, he nohoanga tuku iho me te tuara o te tuara o ngā pahikara takoto, hei whakakapi i te nohoanga noa. He wheako whai hua tēnei, inā koa mō te whakamarie o te kaiwhakamahi. Ahakoa e hiahia ana te tangata ki ngā whakangungu kaha, e whakanuia ana hoki e rātou te whakamarie i roto i te tukanga.
Hei whakahaere i ēnei pahikara, me toro atu ō waewae ki ngā pētera, me te porotiti kia rite ki te nohoanga. Mena kei te rapu koe i tētahi whakangungu whakangāwari me te iti ake o te pānga ki tō tinana o raro, he pai ngā pahikara takoto noa. Hei tāpiri, ka taea hoki e koe te mātaki pouaka whakaata i a koe e whakamahi ana.
Ngā Painga o ngā Pahikara Takoto
He tino pai ngā pahikara takoto noa. Anei ētahi painga ka taea e koe te whiwhi mā te whakamahi.
Ka Whakarei ake i te Hauora o te Ngākau
He maha ngā painga hauora o ngā pahikara takoto, tae atu ki te whakapai ake i te hauora o te ngākau me te ngākau. Ko te mea nui, ka āwhina i te whakapai ake i tō hauora ngākau whānui. Mā te haora o te whakangungu wā roa ka tahuna pea te 800-900 karori, ā, ka whakamahia hoki ngā uaua maha i te wā e whakangungu ana.
Ka whakapai ake ēnei mahi whakakori tinana i te mahi whānui o tō ngākau me tō pukahukahu. Nō reira, tera pea ka kite koe i ētahi painga, tae atu ki te whakaheke i te toto toto.
Ka whakanui ake i te kaha o te uaua
Ahakoa he pai te whakangungu manawa i ngā pahikara takoto, ka whakamahia anō hoki ngā uaua nui, tae atu ki te quadriceps, te glutes, te calves, te hamstrings, me te abs.
Wheako Pahikara Haumaru
He pai ake, he haumaru ake hoki ngā pahikara takoto i ngā pahikara tū. Ka whai wāhi atu te whakamarie ki te haumaru o te pahikara, inā koa i te wā e eke ana, e whakakorikori tinana ana. Mā te tautoko tuara tāpiri ka nui ake te wāhi nohoanga, kia marino ai te whakakorikori tinana.
He iti ake te taumahatanga ki te tinana
Ka whakaitihia e ngā pahikara takoto te taumahatanga whānui ki te tinana tangata. Ki te whakaritea ki ētahi atu pahikara, he iti ake te piko o te turi me te hope i ia hurihanga. Ka whakaitihia e ngā pētera e tū ana ki mua te taumahatanga whānui ki te tinana o raro.
Mō te hunga mate pukupuku, me whai whakaaro nui ki ngā pahikara whakakori tinana takoto.
Ngā Painga o ngā Pahikara Whakakorikori ā-Roto
He rerekē rawa ngā Pahikara Hurihuri i ngā pahikara tū i roto i ō rātou hanganga me te momo whakahaere. E mōhiotia ana ko "Pahikara o Roto," ahakoa kāore he papatohu mō te whakarite i ngā whakatikatika i roto i ēnei pahikara, he nui te wira rere e kitea ana. He taumaha ake, he pakari ake hoki tēnei wira rere e kitea ana i tō te pahikara tū.
E rua ngā momo ātete o ēnei pahikara o roto: te aukume me te waku. He ngawari te ātete aukume, he rite ki ngā mea e kitea ana i roto i ngā pahikara tū. Heoi, he rerekē te ātete waku. I konei, ka pēhi ngā papa rapa ki te wira rere ina tīmata koe ki te takahuri, ka puta he whakangungu kaha. Kātahi ka taea te whakarite i ngā taumata ātete mā roto i ngā porowhita.
Ngā Painga o ngā Pahikara Hurihuri
Mā ngā pahikara hurihuri ka taea e koe te whakapakari tinana o runga. Anei ētahi o ngā painga ka taea e koe te pārekareka ki.
Whakatairanga i te Whakamāramatanga o te Uaua
He tino pai ngā pahikara hurihuri mō te whakapakari i ngā uaua o tō puku me ō waewae. Kua whakaaro koe he aha te wehi o te tangata i ngā rā waewae? Nā te mea he kaha, he mōrearea hoki ngā whakangungu waewae, engari he nui hoki te pānga ki ngā uaua o ō waewae.
He tino pai ngā akomanga hurihuri, ngā whakangungu pahikara hurihuri rānei hei whakakapi mō te hunga e hiahia ana ki te hanga uaua waewae engari e māharahara ana ki te piko me te nekeneke.
Te iti o te mōrearea o te whara
He nui te tūponotanga o te whara i ngā mahi whakakorikori waewae, inā koa ko te squats me te lunges, ki te kore e tika te whakahaere. Heoi, he iti noa te pānga o ngā pahikara hurihuri, ā, he iti noa te tūponotanga o te whara. He iti noa te hiahia kia piko whakamua i te wā e whakakorikori ana.
He otinga pai pea māu te whakakotahi i tētahi huinga hū pahikara pai me tētahi pahikara hurihuri kounga teitei!
Whakarei ake i te Pūnaha Ārai Mate
Ka taea e ngā mahi whakakorikori pahikara hurihuri te whakapakari i tō pūnaha ārai mate, ā, ka ārahi pea koe ki tētahi oranga hauora ake, kāore he mate.
He mahi nui tā te repe thymus i roto i tō pūnaha ārai mate. Mā te momo noho whai kiko ki te whakakori tinana me te kai totika ka āwhina i te pupuri i te pūnaha ārai mate pakari. Ka whakaputa te repe thymus i ngā pūtau-T e whawhai ana ki ngā huakita, engari i te kaumātuatanga o te tangata, ka mimiti te repe, ka whakaiti i te hanga pūtau-T.
Ka taea tonu e te hunga kaumātua te pupuri i ā rātou mahi whakakori tinana me ngā pahikara hurihuri, ā, ka āwhina pea ki te pupuri i ngā taumata whakaputa pūtau-T.
Te Kaha o te Mahi - Ko tēhea te mea pai ake?
He nui ngā whai wāhitanga o ngā Pahikara Recumbent me ngā Pahikara Spin mō te whakangungu pakari. Ko ngā Pahikara Recumbent, me tō rātou tūnga takoto me te nohoanga nui ake, ka aro ki ngā uaua o te waewae me te kore e nui te taumahatanga ki ngā hononga. He whakangungu iti te pānga, he pai mō te hunga e ora ana i ngā whara, mō te hunga rānei e hiahia ana ki te whakamarie i te kaha. I tētahi atu taha, ko ngā Pahikara Spin, me tō rātou tūnga poutū me te āhuatanga whakatikatika ātete, ka whakarato i te whakangungu kaha, tinana katoa. Ka whakamahia e rātou te uho, te tinana o runga, me te tinana o raro, ka waiho hei whiringa pai mō te whakangungu uaua me te whakapakari uaua. Ko te whiringa i waenga i ngā mea e rua ka whakawhirinaki ki ō whāinga whaiaro me te āhua tinana. Mena ko te whainga kaha, te whakapau kaha o te tinana katoa te mea e hiahiatia ana e koe, he pai ake te pahikara spin. Heoi, mō te whakangungu ngāwari engari whai hua, ko te pahikara recumbent pea te whiringa pai māu.
Te whakamarie me te ngāwari o te whakamahi?
Mō te whakamarie, he tino painga te pahikara takoto ki runga i te pahikara hurihuri nā te mea he nui ake te nohoanga me te tuara, he whakakīkī. Mā te tūnga takoto ka whakaitihia te taumahatanga ki te tuara me ngā hononga, ka pai ake mō ngā wā whakangungu roa. Ko ngā pahikara hurihuri ia, he āhua noho tuku iho, ā, me tū tika ake, ka kore pea e pai ki ētahi kaiwhakamahi mō ngā wā roa. Heoi, mō te ngāwari o te whakamahi, he māmā noa te whakamahi i ngā pahikara e rua. Ka whai ngā pahikara hurihuri i te wheako o te eke pahikara i waho, ā, ko ngā pahikara takoto, me ō rātou hoahoa ngāwari, he ngāwari ki te tangata te taunga ki te whakamahi.
Pahikara Recumbent me te Pahikara Spin - Ko tēhea te mea me whiriwhiri e koe?
Ko te whiriwhiri i waenga i te pahikara takoto me te pahikara hurihuri ka whakawhirinaki ki ō whāinga hauora whaiaro, ki te āhua tinana, me ngā manakohanga whakamarie. Mena kei te rapu koe i tētahi whakangungu whakamarie, iti te pānga, me te arotahi ki te tinana o raro me te manawa, he pai rawa atu te pahikara takoto. Heoi, ki te whai koe i ngā whakangungu kaha e uru ana te tinana katoa, ā, kāore koe e māharahara ki te tū pahikara tuku iho, he pai ake te pahikara hurihuri. Waihoki, ki te mea he āwangawanga te taumahatanga o ngā hononga, he pai ake te pahikara takoto. Ko te tikanga, he kaha ō ngā pahikara e rua, ā, ko te kōwhiringa tika ka whakawhirinaki ki ngā hiahia me ngā kaupapa matua o ia tangata. Me kōrero tonu ki tētahi tohunga hauora hei ārahi i a koe i runga i ō hiahia ahurei.
Wā tuku: Hōngongoi-06-2023