Mahere Whakangungu Hauora ā-Wiki

Mā tēnei ripanga whakakori tinana pahikara 7-rā koe e āwhina ki te whakawhanake i ngā tikanga whakakori tinana auau, me te whakarite tika i te whakangungu me te okiokinga i ia rā. Anei ngā mea kua whakaritea mō ia rā i roto i te maramataka:

Mane: Manawa me te manawa

He aha te huarahi pai ake hei tīmata i te wiki i tua atu i te whakangungu manawa whakahihiko? Kia 45 meneti te roa o ngā mahi ā-aerobic, pērā i te oma tere, te eke pahikara, te hikoi rānei. Me mahi tēnei i te tere whakamarie, arā, ka taea e koe te kōrero i a koe e whakangungu ana, me te werawera tonu.
Hei tāpiritanga atu, me noho tō tere ngakau i waenga i te 64% me te 76% o tō tere ngakau mōrahi, e ai ki te Centers for Disease Control and Prevention (CDC). He ture pai hei kimi i tō tere ngakau mōrahi ko te tango i tō tau mai i te 220. Hei tauira, ki te 30 ō tau, ko tō tere ngakau mōrahi ko te 185 ngā pao ia meneti (bpm). Nō reira, me noho tō tere ngakau whāinga i waenga i te 122 bpm me te 143 bpm i tēnei wā whakangungu.
--Ētahi atu painga o te whakangungu manawa?

Tūrei: Tinana o raro

E toru ngā huinga, tekau ngā whakahokinga o ngā mahi e whai ake nei e taunakihia ana (whakaokioki mō te meneti kotahi i waenganui i ia huinga, ka arotahi ki te pupuri i tō manawa kia tau, mā ngā manawa hōhonu ka pai ake te whakamarie i tō ngakau)
Mō ngā tīmatanga, kaua te tāpiri taumaha te mea tuatahi hei whiringa. I mua i tēnā, me tino pai ā rātou nekehanga whakangungu kia mōhio rā anō rātou ki ngā nekehanga whakangungu, ā, kia taea ai e rātou te whakaoti i te whakangungu me te whakamarie. He mea tino nui tēnei, nā te mea ka taea te karo i te whara. Whai muri i tēnā, kua tae ki te wā ki te tāpiri taumaha kia nui ai te wera o ō uaua, kia pupuhi ai hoki tō ngākau i roto i ō mahi whakamutunga.

• Ngā tūpeketanga:Whakahekea koe me te mea kei te noho koe i runga i te tūru. Tū atu, ko ō waewae kia rite ki te whānui o ō pakihiwi, kia papatahi ō waewae ki runga i te papa. Pana whakamuri kia tū ai.
--Ko tēhea Pokapū te "Kīngi o te Kaha"?

• Ngā hiki mate: Me te whānui o ō waewae ki te whānui o ō pakihiwi, panaia ngā hope ki muri, pikohia ngā turi, kātahi ka piko whakamua. (Kia tika tō tuara) Hopukia he paera, he takirua dumbbell rānei ki ō ringaringa. Hikihia ngā taumaha taumaha mā te pana i ō hope ki mua, me te pupuri tonu i tō tuara kia papatahi. Tukua mārire te taumaha ki te papa.
•Pana Hope: Noho ki runga i te papa me ō pakihiwi i muri i a koe i runga i tētahi paepae, i tētahi tūru pumau rānei. Me ō waewae ki runga i te whenua, panaia ō hope ki runga, ka pēhi i ō hope kia tae rā anō ō turi ki te koki 90-tohu. Tukua ō hope ki raro ki te whenua.
• Te rere: Tū kia wehea te tūnga kia kotahi te waewae ki mua i tētahi. Kia tika tonu tō tinana, pikohia ō turi kia torutoru inihi te tawhiti o tō turi o muri i te papa, kia rite hoki tō huha o mua ki te papa. Hoki atu ki te tūnga tīmatanga mā ō rekereke. Me mahi i tēnei i ngā taha e rua.

He kōrero poto: I mua i te tīmatanga o tētahi whakangungu whakapakari tinana, he mea nui kia pau te 10 ki te 15 meneti hei whakamahana i a koe anō kia kore ai e whara. E taunakihia ana ngā totoro hihiri (whakaarohia ngā turi teitei me ngā whana hope) kia rere ai te toto ki ngā uaua, kia nekehia ai hoki ngā hononga puta noa i te whānuitanga o te nekehanga.

Wenerei: Tinana o Runga me te Uho

Kia oti i a koe te whakamahana tinana, ka whakakorikori koe i ō uaua biceps, triceps, me ō uaua pecs me ngā nekehanga e toru:

•Piko o ngā Biceps:Puritia he dumbbell ki ia ringa (he barbell rānei ki ngā ringa e rua) me ō tuke ki ō taha, me ō ringaringa e totoro whakarara ana ki te papa. Pikohia ō tuke, nekehia te taumaha ki runga i ō pakihiwi, ka hoki ki te tūranga tīmatanga.
•Te Tōpana o te Triceps:Noho ki runga i tētahi tūru, i tētahi pae rānei, ka hopu i te taha e tata ana ki ō hope. Pahekehia ō hope i te tūru ka whakaheke i tō tinana kia piko ō tuke ki te koki 45, 90 rānei. Panahia koe ki te tūranga tīmatanga.
•Pēhi Uma:Takoto ki runga i te paepae, me ō waewae papatahi ki runga i te papa, me te pupuri i te dumbbell ki ia ringa (me pupuri rānei i te barbell ki ngā ringa e rua). Me ō ringa poutū ki tō tinana, me te anga whakamua o ō nikau, totorohia ō tuke ka pana ake te taumaha. Whakahekehia te taumaha kia hoki ki te tūranga tīmatanga.

Me mahi ia huinga mahi kia tekau ngā wā, me te okioki mō te meneti kotahi i waenganui i ia huinga, kia toru katoa ngā huinga.

Rāpare: Okiokinga Kaha me te Whakaora

E toru ngā rā whakangungu karapīpiti ka mamae ai koe i te oho ake i tēnei rā, nō reira okioki i tēnei rā, ā, hoatu he wā ki tō tinana kia ora ai. E ai ki te ACSM, ko te mamae o te uaua ka puta mai i ngā haehae iti rawa o ngā muka uaua i puta mai i te whakangungu kaha, ā, ahakoa he āwangawanga tēnei, he mea pai, ā, ko te tikanga ka pai ake te whakatika o ō uaua i tō mua.
"Ki te kore [ngā rā okiokinga], ka taea e koe te kino i ngā kiko uaua me ngā kiko honohono pērā i ngā uaua me ngā hononga," te kī a Erin Mahoney, he kaiwhakangungu whaiaro whai tiwhikete, me te kaiwhakaū o EMAC Certifications. Ka piki ake te tūponotanga o te whara, ā, ka ārai i te whakapakari o ō uaua.
Ki te kore koe e tino mamae, e ngenge rānei, he mea pai kia whakakorikori tinana koe ahakoa i ngā rā okioki. He pai te hikoi, te totoro rānei, ā, ka whakamama i te uaua i muri i te whakakorikori tinana.

Paraire: Tinana o raro me te arotahi ki ngā uaua o te puku

I muri i te rā okiokinga, kia rite ki te whakakorikori anō i ngā uaua o ō waewae -- i tēnei wā, me aro ki ō hope (arā, ngā hope). Hei tīmatanga i tēnei whakangungu, me whakamahana tō tuara ki ngā mahi whakapakari tinana e rima, pērā i te squats, te glute bridges, me te clamshells, mō ngā rauna e toru.
Kia wera tō tinana, ka tīmata koe ki te whakakorikori tinana me ngā taumaha. E taunakihia ana kia 10 ngā whakahōungatanga mō ngā huinga e toru o ngā whakakorikori tinana hono (pēnei i te hiki mate, te pana hope, me te pana hope kotahi-waewae) e aro ana ki ō papa me ō uaua o muri.
Ahakoa he painga nui te whakanui ake i te kaha o te whakangungu taumaha, he nui atu āna painga i tērā.

Rāhoroi: Tinana o Runga

Mō tō whakangungu whakamutunga o te wiki, ka tūtohu ahau kia arotahi koe ki tō tuara me ō pakihiwi. Pērā i te rā i mua atu, me whakamahana koe i ō uaua mā te whakakorikori i a rātou i mua i te tīmatanga o te hiki taumaha.
Muri iho, ka oti i a koe ētahi mahi whakakori taumaha e rima mō ngā mahi 10 me ngā huinga e toru. Kei roto i ēnei mahi ko:

•Pēhi Pakihiwi:Noho, tū rānei me te dumbbell i ia ringa kia rite ki te teitei o ō pakihiwi, anga whakaroto ngā nikau, piko ngā tuke ki te koki 90-tohu. Panahia te taumaha ki runga kia tika ō ringa, kia pā te taumaha ki runga. Whakaheke mārire ki te tūranga tīmatanga.
•Te hiki taha:I a koe e tū ana, e noho ana rānei, me te dumbbell i ia ringa, me ngā ringa i ō taha, whakamahia tō uho, ka hiki mārire i te taumaha ki tētahi taha kia rite rā anō ō ringa ki te papa. Hoki mārire atu ki te tūranga tīmatanga.
•Rere Whakamuri:Tū atu, kia rite te whānui o ō waewae ki te whānui o ō pakihiwi, kia paku piko te hope, me te pupuri i tētahi paera taumaha ki ia ringa. Hiki ake ō ringa ki ō taha, me te kōpiri i ō pakihiwi kia kotahi. Hoki atu ki te tūranga tīmatanga.
• Rarangi Ringa Kotahi o te Dumbbell:Whakatakotoria tetahi ringa ki raro i te pakihiwi me te ringa tika ki runga i te paepae. Whakatakotoria te turi e rite ana ki runga i te paepae, me te waewae kē ki tahaki, me te waewae papatahi ki runga i te papa. Me te pupuri i te dumbbell ki tetahi atu ringa, ka whakatakoto i ō tuke ki ō taha kia rite ki te papa. Whakahekea, ka mahi anō ki tera taha.
•Te tōia iho o te lat:Mā te whakamahi i tētahi pūrei, hopukia te pae me ō ringaringa e anga ana ki waho, kia rite ki te whānui o ō pakihiwi. Kia tino noho koe i runga i tētahi pae, kia tuturi rānei koe i runga i te papa. Kātahi, tōia te pae ki raro ki tō uma, ka hoki mārire ki te tūranga tīmatanga.

Rātapu: Rā Okiokinga me te Whakaora

Āe, he rā okiokinga anō hoki tēnei rā, ka taea e koe te hikoi ngāwari, te totoro rānei i ngā mahi o ia rā, kia taea ai e ō uaua me tō tinana te ora me te okioki. Ae, he pai hoki te tango i tētahi rā okiokinga katoa! He mea nui ngā rā okiokinga hohe me ngā rā okiokinga tino wātea i roto i te mahere whakangungu ā-wiki, ki te aro koe ki tō tinana, ka pai haere ngā mea katoa!