Ko te nuinga o tēnei ka whakawhirinaki ki te wā me te tere o te ngakau.Wīra hikoiKo te oma tere he whakangungu ā-tinana, ā, ko te tere whānui i waenga i te 7 me te 9 te mea tino pai. Tahuna te huka o te tinana 20 meneti i mua i te oma, ā, ka tīmata te tahu ngako 25 meneti i muri mai. Nō reira, ki taku whakaaro me mau tonu te oma ā-tinana mō te 40 ki te 60 meneti, koinei te wā tino pai. Kia mahara ki te totoro i muri i te oma tere.
Mena kei te wā hanga uaua, he pai ake kia kaua e roa rawa te hāora i muri i te maimoatanga anaerobic, ā, ka roa pea mō te 40 meneti, ki te kore ka wera ngā uaua. Ko taku tumanako ka taea e koe te tohe tonu me te whakatutuki i ō whāinga i te wā e taea ai mā te whakaiti i te ngako, te whiwhi uaua rānei.
Kei te kaupapa o tō oma te mea nei.
1. Ngā tāngata e whai ana i te whāinga ki te whakaiti i te ngako
E toru tekau meneti pea te roa o te whakangungu i runga i teWīra hikoihei whakatutuki i ngā hua.
Heoi anō, ehara i te mea kāore e tino whai hua i roto i te 30 meneti.
Ina hoki, mai i te meneti tuatahi o te oma, ka pau te ngako.
I roto i ngā meneti 30 tuatahi anake, he iti noa iho tēnei whakapaunga, ā, ko te nuinga o te pūngao e whakaratohia ana e te glycogen, kaua ko te ngako.
Nō reira, ko te oma i waenga i te 30 meneti me te 1 hāora te roanga tika rawa atu mō te whakaiti i te taumaha.
2. Taupori ūnga mō te hauora
He tokomaha hoki ngā kaiwhai o tēnei momo.
I roto i a rātou, kei reira te hunga e whakangungu ana i ō rātou mahi manawa, te hunga e ārai ana i te hoki anō i muri i te angitu o te whakaheke taumaha, me ētahi o te hunga pakeke me te hunga kaumātua.
Kāore tēnei rōpū tāngata e hiahia ana ki te kai nui i te ngako, nō reira he rawaka te oma mō te 20 ki te 30 meneti.
3. Ngā tāngata e whai ana ki te whakamahana tinana
He maha ngā kaiwhakangungu whakapakari tinana e pai ana ki te whakamahi i te oma hei whakamahana tinana.
E taunaki ana kia oma mō te 5 ki te 10 meneti.
Nā te mea i ahu mai ngā kaora o te oma i te huka i ngā wāhanga tōmua, ā, ko te glycogen anō hoki e whakarato ana i te pūngao mō te whakangungu kaha.
Nō reira, ko te oma nui rawa ka pā ki te mahi a te whakangungu kaha, ā, he nui noa iho ētahi meneti.
He tino wera te rangi i te raumati, ā, me māia anō hoki te haere ki waho. Nō reira, he tokomaha ake te hunga e whiriwhiri ana ki te haere ki te whare takaro mō te whakakorikori tinana. Ina tomo atu rātou ki te whare takaro, ko te mīhini oma te mea tino rongonui. He tokomaha te hunga e whiriwhiri ana ki te oma i runga i te mīhini oma, engari he nui hoki ngā mōhiotanga kei roto i ngā mīhini oma. Ki te whakamahia hē, ka ngāwari hoki te whara. I konei, ka kōrero te ētita ki a koe ētahi mea hei aro atu ki runga i te mīhini oma.
Tuatahi, ahakoa te hākinakina, he mea tino nui te whakamahana tinana. Ka taea e tātou te mahi i ngā mahi totoro tinana hei āwhina i ō tātou uaua kia urutau, kātahi ka hikoi mō te toru ki te rima meneti hei āwhina i ō tātou tinana kia urutau hoki. Ki te kore tātou e mahi i ngā mahi whakamahana tinana, ka ngāwari te whara o ngā uaua, te whara o ngā hononga, te whara rānei, inā koa i te rangi makariri. Nō reira, kaua e ngāwari te whakamahana tinana. I muri i te whakamahana tinana, ka taea e tātou te hikoi i runga i te mīhini oma mō te toru ki te rima meneti hei tuku i ō tātou ngākau me ō tātou pukahukahu kia urutau i mua i te tīmatanga o te oma. I te tīmatanga o te oma ki runga i te mīhini oma, kaua e tere rawa te whakatakoto i te tere. Ka taea e koe te tīmata me te "3" ka piki haere mārire ki te "3.5", kātahi ki te "4", me te piki haere mārire i te tere hei hoatu i te tukanga urutau ki te tinana.
Ko te tikanga, ehara i te mea ko te oma anake te mea nui o te haere ki te whare takaro tinana, engari ko te mahi i ētahi atu taputapu whakangungu tinana. Mā te roa rawa o te whakakori tinana i runga i te mīhini oma ka ngenge, ā, ko te mea nui, ka nui ake te pakaru o ngā hononga. Mēnā ka neke atu i te haora, ka waiho hei taumahatanga ki te tinana. He mahi aroturuki manawa hoki kei te mīhini oma, ā, he maha ngā tāngata ka wareware ki tōna noho. Ka whai pereti whakarewa i te ringa o te ringa i te taha o te mīhini oma. Ina pupurihia ō ringaringa ki te pereti whakarewa, ka tuhia e te mīhini oma tō manawa. Ko te tere manawa mōrahi mō ia tangata ko te 220 - tō tau. Mēnā kei te hiahia koe ki te whakaiti i tō taumaha, ko te huarahi tino whai hua mō te whakakori tinana ko te pupuri i tō tere manawa i waenga i te 60% me te 80% o tō tere manawa mōrahi. Ka taea te whakamahi i te mīhini oma hei aroturuki i te tere manawa mō te oma me te whakatutuki i ngā pānga hauora. Heoi anō, he wā poto noa iho tēnei ka taea te āwhina.
Ko te mea nui kia kaua e mau tonu ki te kakau. He mea hanga ngā ringaringa o te mīhini oma hei āwhina i a koe ki te piki me te heke i te mīhini oma. Mā te whakawhirinaki nui ki ngā ringaringa ka pā kino ki te mahi a te ngākau, ka tino rerekē te āhua ahakoa e oma ana i waho. He mea nui ake, mā te pupuri i ngā ringaringa o te mīhini oma ki ō ringaringa ka whakaiti tika i tō kaha kai mā te 20%. Kaua e whakaaro ko te oma i runga i te mīhini omaWīra hikoika āwhina i a koe ki te whakaiti i tō taumaha, he māramatanga hē rawa tēnā. Kia mōhio koe ki tēnei, tera pea ka ngenge koe i ia rā, ā, ka raru tonu koe ki te whakaiti i tō taumaha.
Kaiwhakaputa:
Wā tuku: Pipiri-14-2024
