Ngā Mahi Whakaora Tinana hei Whakapakari i ngā Uaua o te Ringa
He wāhanga o te tinana ngā uaua o te ringa e whakamahia whānuitia ana i roto i ngā mahi o ia rā, mai i te hiki taonga me te tuhituhi ki te whakakorikori tinana. Nō reira, he mea nui kia mau tonu te kaha me te hauora o ngā uaua o te ringa mā te whakakorikori tinana tika. Ko te whakaora tinana tētahi huarahi ka taea te whakamahi hei whakapakari i ngā uaua o te ringa, hei whakaiti i te mamae, hei whakapai ake hoki i te mahi whānui o te ringa.
He maha ngā wā ka whakamahia te whakaora tinana mō te hunga kua pāngia e ngā whara, ngā mate pūmau, e hiahia ana rānei ki te whakapai ake i te kaha me te ngāwari o ngā uaua. Ka whakaratohia e tēnei tuhinga he aratohu whānui mō ngā mahi whakaora tinana whai hua hei whakapakari i ngā uaua o te ringa.
1. Whakamahana i mua i te whakakori tinana
I mua i te tīmatanga o ngā mahi whakapakari tinana o te ringa, he mea nui kia whakamahana kia iti ake ai te tūponotanga o te whara. Mā te whakamahana ka piki ake te rere o te toto ki ngā uaua, ka pai ake te ngāwari, ā, ka whakarite hoki i te tinana mō ngā mahi kaha ake.
Tauira whakamahana:
– Totoro Hihiri: Nekehia ō ringa ki mua, ki muri hoki mārire.
– Totoro Hurihuri: Hurihia ō ringa ki te taha matau, ki te taha maui hoki.
– Peke Taura: Ka whakaoho tēnei mahi i te rere o te toto, ā, ka whakamahana hoki i te tinana katoa.
2. Ngā Mahi Whakakorikori Irahiko
Ko ngā mahi whakakorikori isometric he whakapiko i te uaua me te kore e whakarerekē i tōna roa. He mea whai hua ēnei mō te hunga he iti te nekehanga, mō te hunga rānei e ora ana i te whara.
Ngā Tauira Whakakorikori Irahiko:
– Te Whakakaha i ngā Uha o te Upoko: Noho, tū rānei, me ō ringa ki ō taha. Pēhia ō ringa ki te pakitara, ki te mata mārō rānei, ka pupuri i te tūranga mō te 10-15 hēkona. Whakahokia kia 10 ngā wā.
– Te Whakakaha i ngā uaua o te ringa: Tū atu me tō tuara ki te pakitara. Pēhia te tuara o ō ringa ki te pakitara, ka pupuri mō te 10-15 hēkona. Whakahokia kia 10 ngā wā.
3. Whakangungu Ātete me te Taumaha Tinana
Ka āwhina te whakangungu ātete ki te whakapakari i ngā uaua o te ringa mā te whakamahi i tō ake taumaha tinana.
Ngā Tauira o ngā Mahi Ātete:
– Ngā Pana-Ā-Pū Pakitara: Tū atu i te pakitara kia kotahi te hikoinga. Whakatakotoria ō ringaringa ki te pakitara kia rite te teitei ki ō pakihiwi, ka pana mārire atu i tō tinana i te pakitara. Whakahokia kia 15-20 ngā wā.
– Te Whakatōtō Tūru: Noho ki te taha o te tūru, whakatakotoria ō ringa ki ngā taha, ka hiki ake i a koe mā te piko i ō tuke. Tukua mārire koe ki raro, kātahi ka hiki ake anō. Whakahokia kia 10-15 ngā wā.
4. Whakakorikori tinana me ngā taputapu
Mā te whakamahi i ngā taputapu pēnei i te dumbbells, te here ātete, me ngā pōro whakaora ka taea te whakanui ake i te kaha o tō whakangungu me te āwhina i te tere ake o te tukanga whakapakari i ngā uaua o tō ringa.
Tauira Mahi me ngā Taputapu:
– Te Whakapiko i te Dumbbell: Puritia he dumbbell ki ia ringa, tū atu me ō waewae kia rite ki te whānui o ō hope. Hiki ake ngā dumbbell ki ō pakihiwi, me te pupuri tonu i ō uaua biceps. Tukua mārire ngā dumbbell. Whakahoutia kia 15-20 ngā wā.
– Whakangungu mō te Here Ātete: Whakamaua he here ātete ki te kakau tatau, ki tētahi atu mea pakari rānei. Hopukia ngā pito o te here ka tōia ki muri, kia whakakorikoria ō uaua triceps me ō uaua pakihiwi. Hoki ki te tūranga tīmatanga ka mahi anō kia 15-20 ngā wā.
– Pōro Whakaora: Puritia he pōro whakaora ki tō ringa, ka pēhi kia kaha rawa. Puritia mō ētahi hēkona, ka tukuna. Whakahokia kia 15-20 ngā wā ki ia ringa.
5. Ngā Mahi Whakakaha i te Ngāwari me te Pūmautanga
Ehara i te mea ko te kaha anake te mea e whakapakari ana i ngā uaua o te ringa, engari ko te ngāwari me te pumau o ngā hononga anō hoki. Mā ngā mahi ngāwari ka mau tonu te taurite i waenga i te kaha me te herekore o te nekehanga.
Ngā Tauira o ngā Mahi Whakangungu Ngāwari me te Pūmautanga:
– Totoro o te Triceps: Hiki ake tetahi ringa ki runga, ka piko te tuke kia pā ki tō tuara. Pēhia te tuke ki raro ki tetahi atu ringa, ka pupuri mō te 15-20 hēkona. Whakakotahitia.
– Whakakorikori Papa: Whakahekehia tō tinana ki te tūranga pana-ake, tautokona koe ki ō ringa me ō matimati. Puritia tēnei tūranga mō te 30-60 hēkona hei whakapakari i ō uaua ringa me te puku.
6. Te Whakaora i Muri i te Whara
Ki te mea kei te ora koe i tētahi whara, he mea nui kia mahi i ngā korikori tinana kia kore ai e nui rawa te taumahatanga ki te uaua kua whara.
Ngā Tauira o ngā Mahi Whakaora:
– Ngā Mahi Whakangungu Pōro: Whakamahia he pōro iti hei mahi i ngā nekehanga porohita me te ringa whara. Ka āwhina tēnei ki te whakapai ake i te nekehanga o ngā hononga me te kore e whakararuraru i ngā uaua.
– Whakakorikori Tinana i roto i te Wai: Mā te whakakorikori tinana i roto i te wai ka whakaiti i te ahotea ki ngā hononga me ngā uaua, ā, he tino whai hua mō te hunga e rongoatia ana.
7. Te Hiranga o te Pūmau me te Aro ki te Tinana
Hei whakatutuki i ngā hua tino pai, he mea nui kia mahi tonu i ngā mahi whakapakari tinana. Me whakangungu koe kia toru ngā wā i te wiki, ā, me hoatu he wā okiokinga ki tō tinana kia ora ai.
Whakarongo hoki ki tō tinana. Ki te tino mamae koe, ki te kore rānei e pai te āhua, kati tonu te whakakori tinana ka toro atu ki tētahi kaiwhakaora tinana, ki tētahi tohunga hauora rānei.
8. Whakamutunga
He huarahi whai hua ngā mahi whakapakari tinana hei whakapakari i ngā uaua o te ringa, hei whakaora i te whara, hei whakanui ake hoki i te kaha me te ngāwari. Mā ngā mahi tika, ka taea e koe te whakapai ake i te mahi a te ringa, te whakaiti i te mōrearea o te whara, me te noho ora hauora, ora kaha ake.
Kia maumahara tonu ki te whakamahana i mua i te whakakori tinana, whai i ngā aratohu whakakori tinana e tika ana, me te hoatu i te okiokinga tika ki tō tinana. Mā te whai whakaaro me te aro ki ngā taipitopito, ka taea e koe te whakatutuki i ngā hua pai ki te whakapakari i ngā uaua o tō ringa mā te whakaora tinana.
