I waenganui i te ngaru nui o te hihiri whakapakari tinana ā-motu, ko Haina'Kua piki ake te tokomaha o te hunga e haere ana ki te whare takaro i roto i ngā tau tata nei mā te neke atu i te 30%. Heoi anō, kua piki ake ngā pūrongo mō ngā whara hākinakina i te wā kotahi, e whakaatu ana i te hiahia nui mō ngā tikanga whakangungu pūtaiao. E kite ana ngā tohunga ahumahi he maha ngā tauhou e whakato ana i ngā purapura whara i te wā o te whakangungu wawe nā te āhua hē, te kaha rawa rānei. Ko te mōhio ki ngā tikanga tika me te whakamahi i ngā taputapu whakapakari tinana kua noho hei mātāpono matua mō te ahunga whakamua haumaru me te whai hua.
Ngāwari Tuatahi: Ngā Kaitiaki Taputapu Hauora Hononga
Ehara i te mea he mahi whakamatao noa iho te totoro tinana. Mō ngā hononga ngoikore pēnei i te hope me ngā pona waewae, he mea nui te whakangungu ngāwari ā-taputapu. Ka tukuna e ngā roera pahuka te taumahatanga o ngā uaua o te hope me te waewae, ā, ka whakarei ake ngā whitiki ātete i te nekenekehanga o ngā hononga. Hei tauira, ka whakapai ake ngā hurihanga o te pona waewae i te pumau o te pona waewae mā te whitiki ātete, ka whakatakoto i te turanga mō ngā whakangungu e whai ake nei. E whakaū ana te whakaae pūtaiao ko te totoro hihiri me ngā taputapu he pukupuku e kore e kitea mō ngā hononga, e whakareri ana i ngā uaua i mua i te whakakori tinana.
Te Puku Mana: Te Tikanga Whakangungu Pouaka Peke
He taputapu pai te pouaka pekepeke o te whare takaro mō te whakawhanake i te kaha pahū. Me whai i ngā tikanga pūtaiao te whakangungu: tīmata ki te teitei pouaka iti, tīmatahia te nekehanga mā te piko o te hope i mua i te pahū poutū ki runga, me te whakarite kia piko te turi kia pumau, kia mimitihia hoki ngā taunga. I te pakari haere o te tikanga, whakanuia haeretia te teitei o te pouaka, me te whakauru i ngā rerekētanga waewae kotahi hei wero i te taunga. E whakamanahia ana e te rangahau rongoā hākinakina he pai te whai a ngā pouaka peke i ngā tauira nekehanga taiao a te tangata, engari ko ngā taunga hapa ka whakaputa i ngā kaha pānga 5-7 ngā wā o te taumaha tinana.—he tino mōrearea ki ngā hononga o te turi.
Te Huringa Matua: Kei tua atu i ngā Pakaru
Me neke atu te whakangungu matua i ngā here o te noho-tū. Ko te whakapakari-toru-ahu mā roto i ngā taputapu ka puta he hua pai ake: he kaipāmu'Mā ngā hikoi me ngā dumbbell ka tino whakapai ake i te kaha piko ā-taha; mā ngā whiu hurihuri o te pōro rongoā ka whakahohe i ngā uaua hurihuri hōhonu; ā, mā ngā pupuri papa taumaha e whakamahi ana i ngā pereti taumaha ka werohia te manawanui o te puku. E whakanui ana ngā tohunga whakangungu ko ngā taputapu pēnei i ngā dumbbell me ngā pōro rongoā ka huri i ngā mahi whakakori tinana hei tauira ātete hihiri, ka whakanui ake i te whai huatanga o tēnei pokapū whakawhiti mana nekeneke.
Te Whakaaro Taumaha: Taurite ki ngā Tau
Ko te whakarārangi matapo i ngā taumaha i te wā e noho pōturi ana, e pēhi ana rānei i te pae, ka puta he aituā. Ka whakamahia e te whakangungu pūtaiao ngā pae haumaru i runga i ngā whata noho pōturi, me te whakatairanga anō hoki i te tika o te nekehanga.—te pupuri i ngā tuaiwi kūpapa me te hononga honohono. Whakauruhia ngā nekehanga dumbbell me ngā nekehanga kettlebell hei whakataurite i te whanaketanga o ngā uaua o mua me muri. E whakaae ana ngā tohunga whakangungu kaha ko te tino kaha tinana e ahu mai ana i te taurite o ngā uaua: ehara i te mea he taputapu uta noa iho ngā taputapu, engari he kaiwhakahaere kore e kitea hei whakarite i te pono o te hangarau.
Ina honoa te whakaaro nui ki te whakangungu me te mahi tahi a ngā taputapu, ka huri ia whakapau kaha hei hikoi pakari ki te oranga tinana. E tino whakatūpato ana ngā tohunga ahumahi: "Ehara te oranga tinana i te oma tere, engari he marathon o te mōhiotanga tinana. Ahakoa te matatau o ngā taputapu, me hono atu ki te whakaute nui ki tētahi."'ngā rohe tinana. Ko te mauri o te whakangungu pūtaiao kei roto i te hanga i ia whakahokinga hei tūāpapa mō te tipu—ehara i te mea hei tīmatanga mō te whara."
Wā tuku: 01 o Ākuhata 2025
