Ahakoa ko tēhea whare takaro e tū atu ana koe, ka kitea e koe he maha ngā taputapu whakapakari tinana kua hangaia hei whakatauira i te pahikara, te hikoi, me te oma, te hoe waka, te hoe waka, te reti reti, me te piki arawhata. Ahakoa he motuka, kāore rānei i te pēnei, he rahi mō te whakamahinga arumoni o te whare takaro, he whakamahinga māmā ake rānei i te kāinga, ka whakaratohia e aua taputapu he Kaupapa Whakangungu Manawa tika e tahu ana i te kaha me te ngako. Heoi anō, ka taea e koe te mahi i ō whakangungu katoa i roto i te whare me te kore e rerekē te āhuarangi.
Nā, he aha ngā momo taputapu whakapakari tinana e wātea ana?
Kei waenganui i ngā rau tāra ki ngā mano tāra te utu, i runga i te mea he hiko, he hōtaka rānei te taputapu, me te mea he taputapu tāpiri, tae atu ki te ine i te tere o te ngakau, te tatau karori, te wā whakakori tinana, me ētahi atu mea. Ahakoa he tohutoro noa iho ēnei raraunga, kāore i te tino tika, kāore tonu e aukati i a rātou ki te tuku urupare pai ki a koe, e whakamōhio ana ki a koe te nui o te kai kua kainga e koe, kua whakakori tinana rānei. Ka tino hira ake ēnei raraunga ina whiwhi koe i ētahi taunakitanga here whakakori tinana mai i tō tākuta.
Ko ngā mea e whai ake nei ko ētahi momo taputapu whakapakari tinana, tae atu ki:ManawameWhakangungu kaha.
He huarahi kounga teitei te mīhini oma mō te whakakori tinana, te hikoi me te oma i te tere e pai ana ki a koe – he mea pai tēnei mō te hunga e pai ana ki te whakakori tinana i roto i te whare, e ātete ana rānei ki te taiao. He mea nui te mahi a te ngākau me te manawa ki te whakapai ake i tō hauora whānui, ā, ko te hauora pai o te ngākau me te manawa te tūāpapa o tētahi whakakori tinana. I taua wā anō, ka taea hoki e te mīhini oma te whakarato i tētahi whakakori tinana pai mō te puku me te waewae, inā koa ka whakaritea te pikinga, ka taea e ia te whakamahi pai ake i tō taumaha ake hei whakapai ake i te kaha o te whakakori tinana. Mā ngā kaupapa kua whakaritea me ngā whakarerekētanga ritenga, ka taea e koe te whiriwhiri i waenga i te oma kaha-waenga, te whakangungu wā tere ake, te cardio kaha-teitei rānei i runga i te mahi o te mīhini oma.
Me whakataurite te mīhini oma pai i te mahi me te haumaru.A papatohu māmā, ngāwari hoki ki te whakamahime te aroturuki raraunga o te tere o te ngakau, te kaora, te tawhiti, me ētahi atu,whakatikatika pikinga, he papa oma kaha, ngāwari hokimō te whakakīkī,he motuka whai hua, he pakari hoki, me ētahi atu mea anō, mā te whiriwhiri i te mīhini oma tika ka kaha ake te tukanga whakangungu.
Mō te whakakorikori manawa i roto i te wāhi iti, he kōwhiringa pai te mīhini hoe. Mā te whakatauira i te hoe i waho hei whakauru i te tinana katoa ki te whakangungu, he mea nuihe taputapu manawa e whakangungu ana i te nuinga o ngā wāhanga o te tinanaEhara i te mea ka taea e koe te whakapai ake i tō hauora tinana mā te whakangungu i runga i tēnei taputapu anake, engari i te wa ano, ka taea e koe te whiwhi whakangungu waewae me ringa pai. Ka taea e koe te mahi i te cardio āhua pumau me te cardio wā i te taumata taketake mō ngā kaupapa whakangungu rerekē.
E mōhio ana tātou katoa, he tikanga whakangungu manawa taumaha te oma mō te hunga whara turi me te hunga taumaha hoki. Nā te whānautanga o te mīhini porowhita kua ea pai tēnei raruraru.Ka whakatauira i te oma me te kore e pā ki te hononga turi, ā, ka honoa pai ngā ringa ki te tinana mō te whakangungu tinana katoa. Ka taea te whakanui ake i te kaha o te whakangungu mā te whakarerekē i te ātete me te pari. Whakatakotoria he ātete teitei ake mō te tinana o runga, ā, whakamahia te kakau whakauru mō te whakangungu mahi tahi, i tētahi taha ka taea e koe te whakarite i tētahi ātete rerekē, i tētahi pari pari rānei hei arotahi ki te whakangungu o tō tinana o raro.
Ahakoa he rite ki te pahikara noa, he rerekē rawa tana mahi, e whakamahia whānuitia ana i roto i terūma pahikara o te whare takaroā, kohe pai mō te whakakori tinana kaha i roto i ngā rōpūKāore he ngoikoretanga o te pahikara hurihuri, pērā i te haumaru me te mamae roa o te hope, kua whakapaitia ake i runga i te pahikara hurihuri. He hoahoa whakamātautau pūtaiao te pahikara hurihuri, ā, e whakamahi ana i te tikanga miihini horihori. He pai mō ngā hiahia o te tinana tangata, kāore e whakararuraru i te hope, ā, ka taea hoki te whakatutuki i tete pānga nui o te oranga tinana.
Haunga te whakarato i tētahi ātete eke mā te wira rere, ka tautokohia hoki e ngā pahikara hurihuri noa te whakatikatika kaha (ātete) i roto i ngā huarahi e rua -Ngā Papa PēkimeĀtete Aukume. I te nuinga o te wā,He ohanga ake ngā pahikara hurihuri e whakahaerehia ana e te papa parai, ā, he pakari ake ngā pahikara hurihuri e whakahaerehia ana e te aukume.
He momo pahikara ā-roto pai rawa atu ngā pahikara poutū, ā, he iti noa te pānga, nā te meate whakatauira i tētahi pahikara rori engari kāore he take ki te haere ki wahoKa rite te mahi a te pahikara o roto i ō pukahukahu me tō tinana o raro –ko ia uaua o te tinana o raro e arohia ana (ina koa ko ngā ātete teitei ake).
He rerekē i te werawera nui o ngā pahikara hurihuri, he pai ake ngā pahikara whakakori tinana (Upright Bike me Recumbent Bike) mō te whānuitanga o ngā mahi, me te whakaaro ki te whakangā me te whakangungu. I te nuinga o te wā, he papatohu maha-mahi kei ngā pahikara whakakori tinana hei whakarerekē i te ātete, te aroturuki i te tere o te ngakau, te kai karori, me ētahi atu raraunga whakakori tinana.
Ka taea e koe te whakamahi i te pahikara whakakori tinana takoto mō te āhua pumau, mō te wā okiokinga, ā, mō te iti iho o ngā mahi e hangai ana ki te mahi a te ngākau me te toto.
Kua hangaia te Mīhini Hack Squat heika taea e koe te mahi i ngā nekehanga piko me te arotahi ki ngā huha hei wehe me te whakapakari i a rātouAhakoa ko te whāinga taketake o te hoahoa taputapu he aro ki ngā quadriceps, ka taea e koe te aro tika ki ia uaua o te waewae mā te whakarerekē i te tūranga o te waewae. Ka taea e koe te whakamahi i te Mīhini Hack Squat kiarotahi ki ngā āhuatanga katoa o ngā uaua o mua me muri o te waewae mā te whakanoho i ō waewae ki mua, ki muri rānei i runga i te papa.
Ko te pupuri i tētahi whata hiko te mea tino nui rawa atu o ngā taputapu whakangungu kaha me whai koe. Ahakoa kei te mahi koeWhakawhitiwhiti-tinana, Hiki Mana, Te Hiki Taumaha o ngā Ōrimipia, e hiahia ana rānei koe ki te hanga uaua me te tahu ngako,He taputapu tino pai te whata hiko hei whakatutuki i ō whāinga hauoraMā tēnei ka taea e koe te mahi i ngā mea katoa mai i te hiki tinana ki te tūpeke mai i ngā teitei rerekē, me te mōhio ka taea e koe te whakataka i te kawenga ina tūpono koe. Ka taea e koe te mahi i tētahi nekehanga pae taumaha kore utu me te rangimarie o te hinengaro nā ngā pae aukati haumaru me te teitei uta/tango rerekē.
Ko ngā Mīhini Whakawhiti Tauraētahi o ngā mīhini whakapakari tinana tino maha ngā whakamahinga o ēnei rā- ko tō rātou ingoa rongonui "crossover" i ahu mai i te mea ka tukuna e rātou ki te kaiwhakamahi te kaha ki te mahi i tētahi rere ā-uma ahurei e kite ana i ngā ringa e whiti ana i waenganui, ko te mahi tētahi o ngā mea anakerau ngā mahi whakakori tinana ka taea e koe te mahi i runga i tēnei mīhini, ahakoa koinei te mea tino rongonui.
He aha ngā mea ka taea te whakamahi i tēnei taputapuka whakawhirinaki katoa te tereina ki te kaupapa whakangungu a te kaiwhakangungu-nā te mea ka taea e koe te whakamahi i te whakawhiti hei mahi i te nuinga o ngā mahi whakakori tinana ka taea e koe te whakaaro. Mā te āwhina o ētahi paepae whakakori tinana, ka taea e koe te whakamahi i ngā whakawhiti taura hei mahi i te nuinga o ngā nekehanga o nāianei me te hoatu i te kawenga pumau ki ngā uaua mā roto i te taura.
He whata motuhake te mīhini Smith me ngā paewhiri kua hangaia ki roto - ka taea e koe te whakamahiutaina ngā pereti taumaha me te mahi i tetahi whakangungu paera me te kore e wharaKa taea e ngā reera pumau te āwhina i a koe ki te whakau i te pae, ā, mā te here haumaru maha-tūnga i te taha o ngā reera ka taea e koe tekati te whakangungu i tētahi tūrangaWhakamahia te mīhini Smith hei arotahi ki ngā uaua katoa o tō tinana, i runga i te whakangungu e whiriwhiria ana e koe. Ko ngā mīhini Smithhe huarahi pai rawa atu ki te mahi i tetahi whakangungu pae taumaha kore utu me te haumaru katoa, me te kore e hiahiatia he kaititiro.
Ko te paepae whakarerekētanga pea tete paepae taumaha rongonuii roto i te whare takaro, ā, mā te nohoanga me te tuara e taea ai e ngā kaiwhakamahi te whakaritewhakahaere i tetahi whakangungu pēhi paeme ngā paepara, ngā dumbbell rāneiNā te whānui o te awhe whakarerekētanga, ka taea e koe te whakamahi heimahi i tētahi raupapa whakangungu me ngā taputapu whakangungu whānuipērā iMīhini TauraorWhatanga Hikohei whakangungu i ngā rōpū uaua o te taha whakarunga o te tinana pēnei i te uma, te triceps, te pakihiwi me te tuara.
Wā tuku: Hepetema-28-2022