Kia ora e hoa mā, ko Tony tēnei.

I tēnei rā, me kōrero tātou mō ngā taputapu whakapakari tinana o waho.

I te tere o te whanaketanga o te ao tāone nui, kei te piki haere te pēhanga mai i te whānau, te ako, te mahi me ērā atu mea.

Nō reira, ka wareware tātou ki te pupuri i te hauora o te tinana, he tino whakarihariha tēnā. I Haina, he kōrero tawhito tēnei e mea anaKo te tinana te tāone matua o te hurihanga , e whakaatu ana i te hiranga o te oranga tinana.

Ehara i te mea ko te whakapakari tinana anake te mea ka kaha, ka ora hoki tō tinana, engari ka hoatu hoki ki a koe te whakaaro ka taea e koe te mahi i tetahi mea e hiahia ana koe.

Tukua ahau kia whakaatu atu i ētahi taputapu whakapakari tinana o waho māu.

1.Pae whakapae

Ko te mahi whakakori tinana tino noa i runga i te pae whakapae ko te hiki-ake. Ka taea te kī he whakamātautau tūturu te hiki-ake i te kaha o te tinana. Kaua

Tirohia ngā tāne nunui e kaha ana ki te whakapakari tinana i te whare takaro. Tērā pea kāore e taea e rātou te hiki i te uaua, me te kore rawa e kōrero. Me kōrero tātou mō te taumata atua.

ngā nekehanga pēnei i te kaha o te ringa takirua, te hikoi ā-rangi, te puku huri noa i te pae, te hope huri noa i te pae, me te hiki ake i te ringa kotahi. Tohe tonu

Mā te mahi i ētahi nekehanga pae whakapae, ka taea e koe te whakakorikori i tō hope, puku, pakihiwi, ringa me ētahi atu rōpū uaua.

He whai hua ake ngā nekehanga ka whakaharatauhia e koe i runga i te pae whakapae, pērā i te tautoko i ngā ringa-rua me ngā ringa-kotahi,

hei tauira, ka taea te whakamahi hei piki me te ngāwari o te hope me te puku, me ētahi atu.

2.Ngā pae whakarara

Haunga ngā pae whakarara paerewa e kitea ana i ngā kura, i ngā wāhi whakapakari tinana nui o waho rānei, i roto i te hapori, me te whakaaro ki ngā āhuatanga o te haumaru me te wāhi, he maha atu ngā pae whakarara takirua kua whakauruhia. He rite tonu ngā nekehanga o ngā pae whakarara ki ērā o ngā pae whakapae. He maha ngā mahi whakakori tinana tino whai kiko. Ko te mahi whakakori tinana tino noa mō ia rā ko te piko me te toronga o te ringa. Ko te piko me te toronga o te ringa paerewa e whakakori ana i ngā uaua triceps me ngā uaua deltoid, ko te piko me te toronga o te ringa uma te mea tino pai ki te pectoralis major. Hei tāpiri, ko te piu tautoko pae-rua, te huri whakamua pae-rua, te huri waewae wehe, me te jerk Russian pae-rara he mahi rongonui katoa, engari me mahi e koe te mea ka taea e koe.

3. Mīhini takai hope

He taputapu noa iho ngā mīhini takai hope i roto i ngā wāhi whakapakari tinana o te hapori. Ko te mea tino noa ko te mīhini takai hope momo mowhiti-toru. He rite tonu tēnei taputapu ki tētahi taputapu tawhito hei wetewete i ngā uaua me ngā wheua. Ā, mā ngā hope ka whakapakari i te kaha me te ngāwari o ngā uaua hope, he māmā noa iho te tikanga whakamahi, ka puta te ātete mā te pupuri i te tinana o runga ki ngā ringa e rua, kia huri ai ngā waewae o raro ki maui me matau. Ina huri te hope, me tika te tinana o runga, me piri te puku o raro, ā, me tika, me piko paku rānei ngā waewae.

4. Hīkoi hau

Hei taputapu e tika ana mō ngā wāhi whakapakari tinana o waho, he mea nui hoki ngā mīhini hikoi. Ko ngā mīhini hikoi pou-rua me ngā mīhini hikoi pou-toru e whakamahia whānuitia ana i ngā wāhi noho. I te nuinga o te wā, he nui ake te whakamahi a ngā kaumātua me ngā tamariki. Inaa, e tino mārama ana ahau i muri i tana mahi, ka kitea e koe he pai te mīhini hikoi mō te whakangungu matua pēnei i te whakairi papa, te hiki hope me te momi puku, me te oma maunga.

5.Arawhata Ripeka

Kotahi te pakihiwi o te anga rara, e rua ngā pakihiwi. He rite ki ngā pae kore taurite, he taputapu whakapakari tinana whānui tēnei e taea ai te whakapakari i te kaha o te hope me te puku, te āheinga tautau o ngā waewae o runga, ā, ka taea hoki te whakamahi i te ngāwari me te ngāwari o ngā waewae me ngā waewae o runga. He maha tonu ngā mahi whakapakari tinana mō te pae rara, pērā i te piki ringa, te noho-tū, te pēhi waewae, te whana tautau, te waewae tautau, me te piko pae rara, me ētahi atu. He pai te nuinga mō te hunga rangatahi ki te whakamahi.

6.Arawhata i runga ake

Me mōhio ngā hoa kua uru atu ki te Spartan Warriors he taumata kei reira e kiia nei ko Tarzan, arā, ko te whakamahi i te kaha o te piu tinana me ngā ringa ki te whiti i ngā arai, ā, ko ngā taputapu arawhata o waho te kaupapa matua i whakamahia e Tarzan. He matotoru ake ngā pou o Da's Orang Taishan, he whānui ake te tawhiti o ngā pou, ā, he uaua ake te wero, ko te arawhata ia he taputapu whakakori tinana iti te uaua.

Haunga te mahi i te iri whakamua o "Tarzan of the Great Ape", mā te whakamahi i te arawhata, ka taea hoki e koe te mahi hiki-ake, te whakairi i ngā hiki hope, te whakairi i ngā puku me ētahi atu nekehanga pēnei i te pae whakapae, he tino pai mō te whakakorikori i ngā ringa, pakihiwi, hope me te puku me ētahi atu kaha. Ngā Pānga.

7.Kaihurihuri Taichi

He momo taputapu whakapakari tinana noa iho te mīhini hurihuri Tai Chi i roto i te hapori. Ko te tikanga, he wira nui e rua ngā tūranga, he wira Tai Chi me te kakau. Ka taea e te mīhini hurihuri nui te whakarei ake i te kaha me te ngāwari o ngā uaua o te whitiki pakihiwi, te whakapai ake i te ngāwari me te ngāwari o te hononga pakihiwi, ā, he pai mō te hunga he pakari ō rātou pakihiwi, he mea whai hua mō te whakaora i te whara o te pakihiwi. I te wā e whakamahia ana, mā te pupuri i te kakau o te wira ki ngā ringa e rua me te huri i te taha matau, i te taha maui rānei i te wā kotahi, ehara i te mea ka taea anake te whakangungu i te kaha whakaaro engari ka whakapai ake hoki i te ngāwari o ngā ringa me ngā waewae, he mea e tino arohaina ana e te hunga kaumātua.

8.Mirimiri hope me te tuara

I ētahi wāhi whakapakari tinana o waho, me kite koe i tēnei mīhini mirimiri tuara poutū i ētahi wā. Ehara i te mea he taputapu whakapakari tinana engari he taputapu whakaora tinana, e whakamahia ana hei whakamamae i te ngenge o te hope me te tuara. Ina whakamahia te mīhini mirimiri tuara, me tata te hope ki te pou mirimiri, puritia te okiokinga ringa ki ngā ringa e rua, tōia te pou mirimiri ki runga, ki raro rānei, nekehia rānei te tinana ki maui, ka huri.mārama

9.Whakatōtō waewae o runga

He taputapu anō hoki kei reira, e rua ngā kakau i ia taha, me te mekameka, te rakau hono rānei, ka taea te tō ki maui, ki matau hoki. Ka kiia ko te tarakihana waewae o runga, ko te anga taurite tō-tūnga rua rānei. Ko tōna kaha ake te nuinga o te wā e whakamahia ana hei whawhai kia pai ake ai te nekenekehanga o ngā pakihiwi. Mō ngā kaiwhakaora tinana whānui, ko te nuinga o te wā ka whakakorikori i ngā uaua o te pakihiwi, te ringaringa, te ringa me ētahi atu wāhanga, ka whakarei ake i te ngāwari o ngā uaua me ngā hononga huri noa i te hononga pakihiwi, ā, he pānga pai ki te whakaora i te ngoikore o te hononga pakihiwi me ngā whara tawhito, he pai mō ngā tūroro me ngā hoa kaumātua. Engari ka taea hoki e koe te wero i ngā tikanga uaua, pērā i te tō-waewae tika, te whana whakairi rānei mā te whakahaere i tō taurite i ngā taha e rua.

10.Mīhini porowhita

Ko te āhuatanga nui o te mīhini porowhita ko te korenga o te pūwāhi arotahi mō te hononga turi ina whakamahia e te tinana tangata hei whakakorikori tinana. Mā te whakamahi i te mīhini porowhita, ka taea e te whakakorikori tinana te ārai, te whakaiti me te whakaora i te mate pukupuku cervical, te mamae pakihiwi me te mamae tuara o runga, engari ka karohia hoki te kaha pānga i te wā e oma ana, ka pai ake te tiaki i ngā hononga, ā, ka pai ake te haumaru. Ka taea e te mīhini porowhita te whakakorikori tinana me te whakaoho i te whakahaere o te io sciatic, te whakarei ake i te manawanui me te kaha o ngā uaua hope, me te whakaoho i te papa, te huha, te taha hope me te puku o raro kia tutuki ai te hua o te whakairo tinana.

E hoa, Kia ora ai koe i te ora hauora, i te ora harikoa, kaua e wareware ki te whakakorikori tinana ahakoa kei te pukumahi koe. i te mahi i tētahi mea nui, nā te mea kāore he mea nui atu i tō hauora.

He wāhanga noa iho ēnei o ā mātou hua, ki te hiahia koe ki ētahi atu kōrero, tukua mai he karere me he patai.

Kei te tatari atu mō āu rongo pai!