Kua kitea te āwhina o te whakakori tinana auau ki te whakanui ake i ngā taumata pūngao me te whakarei ake i tō wairua. Tērā pea he maha atu ngā painga hauora e pā ana ki tēnei, tae atu ki te whakaiti i te mōrearea o te mate pūmau.
Ko te whakakori tinana he nekehanga e mahi ai ō uaua, e hiahia ana hoki kia tahuna e tō tinana ngā kaora.
Kua whakaatuhia he maha ngā painga hauora o te noho korikori tinana, ā-tinana, ā-hinengaro hoki. Tērā pea ka āwhina i a koe kia roa ake te ora.
I tēnei rā ka kōrero tātou mō ngā mahi whakangungu manawa tekau ka taea e koe te mahi i te whare takaro.
Ngā mōhiotanga taketake mō te whakakori tinana ā-aerobic: te kaha teitei me te kaha iti
Ko te whakakori ngākau me te whakakori tinana e wehea whānuitia ana kia rua ngā wāhanga: te whakakori tinana kaha-teitei (HIIT) me te whakakori tinana pumau-iti (LISS). Mā ō whāinga whakapakari tinana e whakatau ko ēhea ngā whakakori tinana hei whakamahi i roto i tō kaupapa whakapakari tinana.
Whakangungu Wā Kaha Teitei (HIIT)
- Ko te HIIT he wā poto o te whakangungu kaha rawa, ā, muri iho ka whai ake ko te whakangungu kaha iti. He poto ngā whakangungu HIIT, i waenganui i te 10 me te 30 meneti te roa, ā, kei roto ko te wā whakamahana me te wā whakangā. 85-95% o te tere o te ngakau mōrahi, ā, muri iho ko te 65-75% o te tere o te ngakau mōrahi.
- Ka tahuna e ngā painga ngā kaora/ngako, ka whakapai ake i te hauora o te ngākau me te ngākau, ā, ka tere ake te tere o te pākia o te tinana.
- Ki te nui te pūmua/kaora e kainga ana e koe, ka taea e koe te pupuri me te hanga uaua. I te nuinga o te wā, ko te tahu ngako te mea e pai ake ana i te LISS, ahakoa he tautohe tonu i roto i te hapori whakapakari tinana nā te mea he rerekē ngā rangahau.
- Ko te tikanga mō ngā kaiwhakangungu matatau ake, engari ka whai hua anō hoki ngā tīmatanga
Te āhua pumau iti-kaha (LISS)
- He momo whakakori tinana aerobic te LISS e 30 ki te 60 meneti te roa o te whakakori tinana iti te kaha, he pumau, he iti te kaha. He maha ngā wā ka mahia ēnei i runga i ngā mīhini cardio.
- 65-75% o te tere o te manawa mōrahi
- He mea whai hua mō te whakapai ake i te manawanui, te whakaoranga/whakaora i muri i te whara, me te tahu karori mō te wā roa.
- He tino pai mō te hunga tīmata, mō te hunga rānei he raruraru hononga.
- He maha ngā wā ka whakamahia e ngā kaihanga tinana ngā mahi LISS (pērā i te hikoi) hei tahu i ngā kaora mā roto i ngā mahi whakangungu iti te kaha, ā, ka ārai i te teitei o te cortisol.
I whakaritea e tētahi rangahau te whakapaunga karori o te whakangungu kaha, te whakangungu wā roa-rahi, me te whakangungu aerobic iti-rahi i runga i te mīhini oma me te eke pahikara mō te roanga kotahi. I whakaatuhia e ngā hua he nui ake ngā karori i tahuna e ngā whakangungu HIIT i te whakangungu kaha, te oma, me te eke pahikara. Ko te whakakori tinana me te okioki kaha-rahi te huarahi tino whai hua ki te tahu tere i ngā karori.
Ngā mahi whakakori tinana 10 pai rawa atu: mai i te māmā ki te kaha
Me whakauru he whakamahana tinana, he whakangungu matua, me te wāhanga whakangā mō tētahi whakangungu manawa whai hua.
1. Te hikoi tere, te eke pahikara māmā rānei (he iti te kaha)
Ko te hikoi pea te mahi whakakori tinana māmā rawa atu! Ka taea e koe te whakakapi i te eke pahikara māmā, te kaukau mārire, me ētahi atu mahi whakakori tinana iti te pānga ki te hikoi tere. Mō te tangata e 150 pauna te taumaha, ko te hikoi tere, arā, tata ki te 3.5 maero ia hāora, ka tahuna e ia te 260 karori ia hāora.
- Hikoi tere (haere mārire rānei i te pahikara) i waho, i runga rānei i te mīhini oma (i te pahikara rānei) i te tere pumau.
- Kia arotahi ki te noho i te tere kotahi i ngā wā katoa.
- 30-60 meneti
- Tāpirihia he arawhata (he ātete rānei) ki te mīhini oma, whiriwhiria rānei he ara hīkoi uaua ake me ngā pukepuke/parihi mō ngā kōwhiringa matatau ake, uaua ake rānei.
2. Porowhita tautuhi-ā-unoa
Kei raro iho nei ētahi porowhita matatau ake, engari he māmā noa iho, he whai hua hoki tēnei whakangungu manawa-taumaha mō te hunga tīmata. Ko te mea pai mō ngā whakangungu manawa-taumaha ko te taea e koe te mahi i ngā wāhi katoa, ehara i te mea i roto i te whare takaro anake. I muri i te whakamahana, whakaotihia tētahi huinga o ia whakangungu, kātahi ka tuaruatia kia rua ngā wā mō te katoa o ngā rauna e toru. Hei whakawero ake i te mahere, ngana ki te tāpiri taumaha ki ō whakangungu, tāpiri atu i ētahi atu whakangungu, tāpiri atu rānei i ngā rauna ki tō huringa.
- Whakamahana mā te hikoi tere i runga i te mīhini oma mō te 5 meneti (2-3 MPH)
- Whakakorikori tinana (3 rauna): Pekepeke: 10-15 ngā whakahokinga; Tūpeke Inia: 10-15 ngā wā; Kaikei Maunga: 10-15 ngā wā; Burpees: 5 ngā wā
- Whakangāwari: 5 meneti o te totoro ā-pūmau (tinana katoa)
3. Te wā o te wīra
He tino pai te whakangungu ā-wā taketake o te mīhini oma i runga i te mīhini oma. He momo whakangungu HIIT tika tēnei e whakawhitiwhiti ana i te hikoi māmā me te oma tere kaha katoa.
Mō te mīhini oma noa, me whakamahi ngā tere e whai ake nei:
- 2-3 MPH = Te tere whakamahana me te whakamatao
- 4-6 MPH = Oma tere ngawari
- 6-8 MPH = Oma tere/taurite, tata ki te 8-10 meneti maero
- 8-10 MPH = te tere whāinga HIIT
- 10-12 MPH = Tino tere, he pai mō ngā kaioma matatau
- Whakamahana: Oma mārire i runga i te mīhini oma mō te 5 meneti (2-3 MPH); 2 meneti o te totoro hihiri (whana, pā atu ki te matimati i a koe e hikoi ana, pupuri i ngā turi, hurihuri i te tinana, me ētahi atu)
- (2-3 MPH)Whakakorikori Tinana: Oma mō te 2 meneti i te tere ka taea e koe te oma mō te 5 meneti; Hikoi ngāwari mō te 1 meneti, kia mau te kaha o ō puku, ka manawa hōhonu hei whakaiti i te tere o tō manawa; Whakahokia kia rima ngā huringa, me te whakanui ake i tō tere mā te 2-3 nekehanga (2-3 MPH) mō ia huringa.
- Whakangāwari: hikoi ngāwari mō te 5 meneti
4.10-20-30
Ko te whakangungu 10-20-30 he tauira whakangungu manawa noa ka taea te whakarerekē mō ngā taumata uaua rerekē. Kei roto ko te 30 hēkona o te whakangungu iti-kaha, 20 hēkona o te whakangungu ngawari-kaha, me te 10 hēkona o te whakangungu tino kaha, nō reira te "10-20-30".
5. Whakangungu Ātete X huringa manawa
Mā te whakakotahi i ngā mahi whakakori tinana taumaha-ake me te whakakori tinana aerobic ka taea te whakatutuki i ngā hua whakakori tinana pai. E whakaatu ana ngā rangahau i kōrerotia i runga ake nei ko te whakakotahi i te whakakori tinana ātete me te whakakori tinana aerobic te huarahi pai ki te tahu karori. Ka taea e koe te whakawero ake i tēnei mahi whakakori tinana taumata tīmatanga mā te tāpiri atu i ngā mahi whakakori tinana, te whakamahi taumaha, te mahi rānei i ētahi atu rauna. Mahia ia mahi whakakori tinana mō te 30 ki te 60 hēkona, me te iti rawa o te okiokinga i waenga i ngā mahi whakakori tinana. Whakahokia ngā rauna maha. Ko te kōwhiringa 30-30 te putanga HIIT matatau o tēnei mahi whakakori tinana.
Ko te kaupapa 30-30 he 30 hēkona te roa o te whakapau kaha mō ia whakangungu, ā, muri iho ko te 30 hēkona o te okiokinga hohe, pērā i te oma i te wāhi kotahi, te noho rānei ki te pakitara. Whakahoutia kia maha ngā wā.
6. Ngā mīhini hoe 1500 mita te tawhiti
Ko te mīhini hoe tētahi o ngā mīhini manawa pai rawa atu nā te mea e whakakotahi ana i te whakangungu manawa me te whakangungu ātete. Ka hopu te kaiwhakamahi i tētahi pae mai i te tūranga noho (pēnei i te hoe taura) ka kukume i te tinana ki te uma i roto i te nekehanga hoe. Ka mahi tēnei i te tinana katoa, tae atu ki ngā ringa, te tuara, te puku, me ngā waewae. Kia mau tō uma ki waho, kia rite te whānui o ngā waewae ki te whānui o ngā hope, ā, kia whakamahia tō tinana katoa puta noa i te whakangungu. Ko te hapa nui rawa atu a te tangata ko te ngana ki te whakamahi i ō rātou ringa anake.
7. Arawhata Pāpi Pahikara
He arawhata te āhua o tēnei mahi whakakori tinana, arā, ka piki, ka whakataka rānei i ngā taumaha/whakahokinga/whakatūnga ki runga, ki raro rānei. Mō tēnei mahi whakakori tinana, ka tīmata koe i te tihi o te arawhata, ka neke i te tawhiti, kātahi ka whakaiti (taka) i ia takahanga. I taua wā tonu, ka tīmata koe i runga i te papa me te mahi i ngā burpee, kātahi ka piki ake i te arawhata mā te mahi i ētahi atu whakahokinga.
8.Tabata (HIIT)
Ko te Tabata te whakangungu HIIT rongonui rawa atu, engari ehara i te mea mā te hunga ngākau ngoikore. Kei roto ko te whakangungu tinana katoa, kua wehea kia whā meneti te roa e whakakotahi ana i te whakangungu manawa me te whakangungu kaha me ngā wā okioki. Kia oti te huringa whā meneti, okioki mō ētahi meneti, kātahi ka taea e koe te mahi i tētahi atu huringa Tabata. Ko te whakangungu Tabata toharite e tahu ana i te 14.5 karori ia meneti, arā, tata ki te 280 karori mō te whakangungu 20 meneti.
9.STAIRMASTER HIIT
Ko te mīhini piki arawhata Pyramid tētahi o ngā mīhini pai rawa atu i roto i te whare takaro tinana, he iti noa iho te hunga e taea te whakataurite i te werawera e puta ana i te tinana katoa. He pai hoki te mīhini piki arawhata mō te hanga uaua mā te whakamahi i ngā kōpū waewae, ngā uaua whāwhā, ngā uaua hātepe, ngā uaua papa me ngā papa. He tikanga whakakori tinana tino matatau tēnei, kua whakamahia e au mō te tapahi, ā, he tino pai ngā hua. He whakatūpato - ka maturuturu te wai mā roto i ngā pūwero katoa o tō tinana, tae atu ki ō hononga ringa.
10. "Porangi" EMOM
"Ko te whakangungu manawa tino porangi," e uru ana ki tētahi huringa kaha kei roto tata katoa ngā whakangungu manawa pai rawa atu. E aro ana ia whakangungu i roto i te huringa ki tētahi uaua rerekē, ka hua ake he whakangungu tinana katoa. Mō ngā whakangungu e whakamahi ana i ngā taumaha (ngā kettlebell rānei), whakamahia ngā taumaha nui e uaua ana ki te whakaoti. Ka whakamahia e tēnei mahi he tikanga noa e kiia nei ko te EMOM (ia meneti ia meneti). Koinei te wā ka tīmata koe i tētahi whakangungu hou i te tīmatanga o ia meneti, ā, ka whakamahia te toenga o te wā ki te okioki, kātahi ka mahi anō mō ngā rauna maha.
Ētahi atu mahi whakakori tinana
Te kanikani:Ko te kanikani tētahi o ngā huarahi tino ngahau hei whakanui ake i te tere o te manawa me te rere o te toto. He maha ngā whare takaro e tuku ana i ngā momo akomanga kanikani ngahau hei huarahi ki te whakauru i te cardio ki roto i tō mahinga whakapakari tinana.
Mīhini porowhita:Ko te mīhini porowhita tētahi o ngā mīhini rongonui i te whare takaro tinana, ā, he iti noa te pānga hei whakakapi i te oma. He mea hanga hei whakangungu whānui whai hua, kāore e taumaha ki ngā turi, ki ngā hope me ngā pona. Ka taea e te tāne toharite 180-pauna te ngaro i te 500-600 karori ia hāora i runga i te porowhita.
Taekwondo:He huarahi pai te taekwondo me ētahi atu momo mekemeke, toi whawhai rānei, hei tahu kaora i ngā kaora. He ngahau, he whai hua hoki ēnei mahi whakakori tinana nā te mea ka ako i te tiaki i a koe anō me te whakaiti i te taumaha!
Mō ētahi atu pārongo e pā ana ki ngā taputapu whakapakari tinana me ngā taipitopito o te rārangi ingoa, whakapā mai ki:
Shenzhen LDK Industrial Co., Ltd
[email protected]
www.ldkchina.com
Kaiwhakaputa:
Wā tuku: Hanuere-15-2025
