Ko te āheinga taurite he mea nui mō te pumau o te tinana me te whanaketanga o te nekehanga, arā, te āheinga ki te whakarerekē aunoa me te pupuri i te tū tika o te tinana i te wā e neke ana, e kaha ana rānei i waho. Mā ngā mahi taurite auau ka taea te whakapai ake i te mahi a ngā okana taurite, te whakawhanake i te hauora tinana pērā i te kaha, te pekepeke, te taunga, me te ngāwari, te whakapai ake i te tika o ngā nekehanga, me te whakatipu i te marino, te toa, me te kaha whakatau o ngā ākonga. Ko te mahi taurite he mahi e whakaiti ana i te mata tautoko me te whakapai ake i te kaha ki te whakahaere i te pokapū taumaha o te tinana, e wehea ana ki te mahi hihiri me te mahi tūmau. Ko ngā mahi taurite mō ngā ākonga kura tuatahi me te kura tuarua me aro nui ki ngā mahi hihiri me te tāpiri atu ki ngā mahi tūmau.
Ngā Pae Whakarara Takaro Whakarerekē
1. Te whakawhanake i te kaha me te kounga mā roto i ngā mahi whakakori tinana taurite
(1). Te tūpou tautoko waewae kotahi
Uara mahi: He pānga nui te whakaharatau i te kaha o ngā waewae ki te whakapai ake i te kaha o ngā uaua o te quadriceps me te hamstring i roto i ngā huha.
Tikanga whakaharatau me te tohutoro: kotahi te waewae e tautokona ana, ko te tinana o runga e tū tika ana, ko ngā ringa e takoto noa ana; Ina piko te waewae tautoko, ka piko, me piko te hononga turi kia iti iho i te 135 nekehanga. Me totoro te waewae e tū ana i mua i te whenua, ko te tinana o runga ia me piko paku ki mua. Me tuwhera noa ngā ringa mai i raro ki runga hei pupuri i te taurite. I te wā e tū tika ana, me tino tika ngā hononga hope me te turi o te tinana, me kati te puku, me tū tika te hope. Ka taea e te whakaharatau o te tū tika te tango i te ahua o te whakataetae "Golden Rooster Independence" rōpū, ka taea te tirotiro ko wai ka tū tika i roto i te wā kua tohua, ko wai rānei ka roa ake te manawanui i te wā kotahi. Ko te mahi waewae o te reti reti, ngā hākinakina hukapapa, me ngā mahi toi whawhai e whakamahia whānuitia ana i roto i te whakaharatau o tēnei nekehanga.
Kia tūpato: Me whakarite ngā nekehanga o ngā waewae o runga me raro, me rite te manawataki, ā, me whakaharatau ngā waewae i runga i te taurite. 8-10 ngā wā mō ia rōpū, me te wā okiokinga o te 30 hēkona, me te 3-5 ngā rōpū mō ia wā. Ka taea e ngā kaiwhakaharatau ngoikore te tīmata whakaharatau me te ringa kotahi e tautoko ana i te pakitara, me ngā nekehanga ōrite.
(2). Te hurihuri o te tinana matau me te maui, tika tonu.
Uara mahi: Te whakawhanake i te kaha o te pūtake o te hope me te puku, he pai mō ngā ākonga o ngā taumata katoa ki te whakamahi.
Tikanga whakaharatau me te tohutoro: Takoto tika i runga i te urunga, waewae tika, rekereke mai i te whenua, ringa e ara ake ana (whakatakotoria rānei ki te taha, piko rānei ngā tuke ki mua i te uma). Huri ki te taha maui (matau) me te pokapū taumaha o te tinana, whakamahia te kaha o te huri i runga i ngā pakihiwi me ngā hope hei akiaki i te tinana kia huri kotahi, kātahi ka hoki ki te taha ke. He mea noa tēnei nekehanga i roto iNgā mahi whakakori tinanangā tikanga pēnei i te hurihuri me te takai.
Kia tūpato: I a koe e hurihuri ana, kia piri ō waewae, kia tika ō turi, kia whakamātau hoki ō waewae. Ka taea e koe te whakaharatau mā te whakamahi i ngā here hononga pona. 6-8 wiki ia rōpū, me te wā okiokinga o te 30 hēkona, me te 3-5 rōpū ia wā. Me whakarerekē ngā ākonga o ngā reanga me ngā taumata rerekē kia rite ki ō rātou āhuatanga tūturu.
Ētahi atu taputapu whakapakari tinana LDK
2. Te whakawhanake i te kaha pekepeke mā roto i ngā mahi whakakori tinana taurite
(1). Te peke i runga i te waewae kotahi i te wā e neke ana
Uara Mahi: Whakakorikori i te kaha o ngā uaua o te waewae, o te hope me te puku, ā, he pānga nui ki te whakawhanake i te kaha peke.
Tikanga whakaharatau me te tohutoro: Me te tautoko i te waewae kotahi, pikohia te turi i te wā e rere ana, whakahekehia te pokapū o te taumaha, whakamahia te kaha ki te waewae o mua, peke whakamua, peke ake, piuhia te waewae kia pai, ka tōia ki runga, whakatauritehia ngā ringa kia mau tonu te taurite, ka neke mai i te taunga rekereke ki te taunga waewae katoa i te wā e tau ana, pikohia te turi hei urunga. Ka taea e ngā ākonga o te tau iti te whakaharatau i ngā kēmu "tereina taraiwa" me te "tikaokao whawhai", ko ngā ākonga o te tau teitei ka taea te peke i ngā arai o tētahi teitei i te wā whakaharatau, e kore e whakanui noa i te ngahau o te whakaharatau engari ka whakapai ake hoki i te whai huatanga o te whakaharatau. He maha ngā wā ka whakamahia tēnei whakaharatau i roto i ngā kaupapa pekepeke i roto i ngā hākinakina.
Kia tūpato: I te tīmatanga o te rere, whakapikohia ō waewae ki runga hei whakapau kaha, pikohia ō waewae ki raro, whakatauritehia ō waewae o runga me ō waewae o raro, pikohia ō turi hei urunga ina tau. Whakakotahitia ngā waewae, 10-20 ngā wā mō ia rōpū, me te 30 hēkona te wā, mō ngā rōpū e 2-3. Ka taea te whakarerekē i ngā mea kia rite ki te āhua o te kaiwhakangungu, me te haere tonu.
(2). Pekepeke ake, pekepeke iho hoki i ngā arawhata teitei me ngā waewae e rua i te rarangi kotahi.
Uara Whaihua: Mā te mahi tonu i te pekepeke ake, i te heke iho hoki i ngā arawhata teitei me ngā waewae e rua, ehara i te mea ka whakawhanake noa i ngā pūkenga pekepeke a ngā ākonga, engari ka whakarei ake hoki i te kaha o ō rātou waewae o raro, te tere, me te mahi tahi, ka whakawhanake i tō rātou maia me te kaha whakatau.
Tikanga whakaharatau me te tohutoro: Whakatuwheratia ō waewae mā te tikanga, pikohia ō turi, pikohia tō tinana o runga ki mua, ka hiki ake ō ringa ki muri. Kātahi ka huri i ō ringa ki mua, ki runga hoki me te kaha, me te pana kaha i ō waewae ki te whenua, peke tere ki runga, ki raro (ngā kaupae), ka pikohia ō turi hei urunga mōu. Ina peke koe ki te whenua, whakatakotoria ō rekereke ki runga i te whenua i te tuatahi, me te piko noa i ō turi hei urunga mōu me te pupuri i te taurite. Ka taea te whakamahi i te pekepeke waewae takirua tonu ki runga, ki raro hoki i ngā kaupae teitei hei whakaharatau mō te peke roa tū, te peke me te taunga.
Kia tūpato: He tonu ngā nekehanga pekepeke ake, pekepeke iho. Ko te teitei o ngā takahanga he 30-60cm, 10-20 ngā wā mō ia rōpū, me te wā okiokinga o te 1 meneti, mō ngā rōpū 3-5. Me whakarerekē te teitei me te tawhiti peke o ngā takahanga kia rite ki ngā āheinga tuturu o ngā ākonga, kia aro ki te haumaru, kaua hoki e mahi i runga i te whenua mārō. Me whakatakoto e ngā ākonga o te reanga iti he whāriki ki mua i ngā takahanga hei tiaki i te haumaru i te wā e whakaharatau ana.
3. Te Whakawhanake i te Ngāwari mā te Whakakorikori Taurite
(1). Taurite ā-Yan
Uara mahi: Mā te whakawhanake i te ngāwari o ngā kaimahi ka tino āwhina i te whakapakari i te kaha o ngā uaua o raro o te tuara.
Tikanga whakaharatau me te tohutoro: Tū tika, hikitia mārire tetahi waewae ki muri, pikohia te tinana o runga ki mua, ā, ina ara ake te waewae o muri ki te tūranga teitei rawa, hikitia te upoko me te uma ki runga hei hanga i te tūranga taurite o te tautoko waewae kotahi me te hiki i te taha ringa. Ko te taurite momo Yan te mea e whakamahia whānuitia ana i roto iNgā mahi whakakori tinana, ngā mahi toi whawhai, me ērā atu huihuinga.
Kia tūpato: Hikihia ngā waewae i te tuatahi, kātahi ka piko te tinana o runga ki mua, ā, whakamahia ngā kapu me ngā māikuku hei whakahaere i te pokapū taumaha o te tinana. Ina hikihia ngā waewae o muri ki te tūranga teitei rawa, kia mau tonu te tūnga taurite mō te 2-3 hēkona. Whakaharatauhia ngā waewae tauwhitiwhiti, 10-20 hēkona mō ia rōpū, me te wā 20 hēkona, mō te 4-6 rōpū. He mahi pumau te taurite ā-Yan, ā, e taunakihia ana kia whakakotahihia me ngā mahi āwhina hihiri.
(2). Whana pai
Uara Mahi: Ka totoro katoa i te uaua o muri o te huha me te uaua gastrocnemius o te kuao kau, ka whakapai ake i te ngāwari o ngā ākonga, ka whakarei ake i te nekenekehanga o ngā hononga, ā, ka ārai pai i ngā whara hākinakina.
Tikanga whakaharatau me te tohutoro: Tū atu me ngā waewae e rua taha ki te taha, hiki ake ō ringaringa papatahi me ō ringa e rua, piki ake me tō waewae maui, herea tō waewae matau ki mua, ka whana i tō waewae ki runga, me te whakawhiti i waenga i ngā waewae maui me ngā waewae matau. I te whana, tū teitei me tō uma me tō hope, herea ō matimati, tere ake i muri i te whana i runga i tō hope, ā, whakatōtikahia ō waewae ina hinga. Ko te whana te tikanga waewae taketake i roto i ngā mahi toi whawhai.
Kia tūpato: I a koe e whakaharatau ana, kia tika te tū, me te whakanui haere i te kaha me te whānui o te whana whakarunga mai i te iti ki te teitei, mai i te puhoi ki te tere, me te whakanui haere anō hoki. Whana ake kia 20-30 ngā wā/rōpū, me te wā okiokinga o te 30 hēkona, kia 2-4 rōpū i ia wā, ā, me mahi anō i ngā mahi whana whakamua i a koe e neke ana.
4. Te whakawhanake i ngā pūkenga taurite mā roto i ngā mahi whakakori tinana
(1). Hīkoi me ngā ringa e takoto ana i ngā wāhanga rerekē o te waewae o mua.
Uara Mahi: Te whakawhanake i ngā pūkenga taunga me te kaha o ngā waewae o raro. Tikanga whakaharatau me te tohutoro: Whakatakotoria ō ringa ki muri i tō tuara, tō māhunga ki muri i tō tuara, ka whiti i tō hope. Hiki ake ō ringa ki mua, ki runga, ki taha rānei, ka hikoi maori rānei me te ringa kotahi e whiti i tō hope, me te ringa kē e hiki ana ki te taha, ki runga, ki mua rānei. Kia tika te tinana o runga, kia tika te uma, kia tika te hope, hikoi me te waewae o mua, me te pupuri i ngā rekereke kia kaua e taka ki te whenua. He maha ngā wā ka whakamahia tēnei whakaharatau i roto i ngā kaupapa hikoi o ngā kura iti, ā, he huarahi nui hoki hei whakapakari i te tū tika me te hikoi maori. I runga i ngā āhuatanga tipu me te whanaketanga o ngā ākonga o ngā kura iti, ka taea te whakamahi i ngā whenua rerekē mō te hikoi waewae o mua, he mea ngahau ki te whakaharatau.
Kia tūpato: Takahia te waewae o mua ki te whenua, kaua e taka te rekereke ki te whenua, ka titiro tika ki te hope kia mau tonu te taurite. Ka piki haere te tere whakamua mai i te puhoi ki te tere. 1-2 meneti ia rōpū, me te wā okiokinga 1 meneti, mō ngā rōpū 3-4.
(2). Whana me te papaki i raro i te paparinga
Uara Mahi: Te whakawhanake i te kaha ki te mahi tahi i ngā waewae o runga me raro o ngā ākonga, te whakakorikori i te kaha o ō rātou hope me ō rātou puku, me te whakatairanga i te whanaketanga o ō rātou āhuatanga tairongo.
Tikanga whakaharatau me te tohutoro: Me te tautoko i te waewae kotahi, i te wā e rere ana, pikohia te turi, ā, whakamahia te waewae o mua hei whakaputa kaha. Peke ake i te whenua, piupiuhia ngā waewae me ngā huha hei whakaputa kaha, whanahia ngā mātao ki runga, ā, ina piupiu ngā waewae ki te wāhi teitei, whakamahia ngā ringa e rua hei patu i ngā hope ki te nikau teitei. Huri tere mai i te piupiu i ngā waewae ki ngā mahi whakawhiti waewae tautoko i muri i te taunga ki te whenua. He tikanga whakaharatau tēnei e whakamahia whānuitia ana mō ngā mahi whakamahana i roto i ngā momo hākinakina, ka taea te neke mai i te whana i te wāhi kotahi ki te papaki i te hope.
Kia tūpato: I te wā e whana ana, kia tū tika te tinana o runga, ka piupiu i ngā waewae ki runga ake i te 90 nekehanga. Whana ake me ngā waewae tauutuutu, papakihia ō hope kia 30-40 ngā wā mō ia rōpū, me te wā okiokinga o te 30 hēkona, ia wā i roto i ngā rōpū 3-5. E ai ki te kaha tūturu o te kaiwhakangungu, me huri te auau o te whana mai i te puhoi ki te tere, me te whai i te mātāpono o te haere haere āta haere, me te neke mai i te whakaharatau i te wāhi kotahi ki te whakaharatau i a koe e neke haere ana i muri i te matatau.
Kaiwhakaputa:
Wā tuku: Pipiri-28-2024
