Mena kei te raru koe i nga mahi, ko te whakangungu waahi ko tetahi o nga huarahi pai ki nga mea kakara. Ma te whakangungu waatea, ka peia e koe to tinana i roto i tana rohe whakamarie mo nga wa poto. Ehara i te mea ka awhina koe i te tahu atu i nga kaarai i te wa o to taahiranga, na te mea e rere ana to kaaahi mai i te mea e arotahi ana koe i tetahi waahanga i te waa.
Ko te pai ake ko te whakangungu whakangungu nui (HIIT) . Ko tenei ahuatanga whakangungu kua hoahoa kia mahi koe i nga tino kaha i etahi wa. Ehara i te mea anake ka awhina i te whakapakari, ka whakanui ake i to paepae anaeropi, ka hoatu ki a koe he painga nui rawa.
Ko te muriburn kei roto i nga kaimoana e tahu ana to tinana ki te whakahoki i to tinana ki tona ahua o mua. Ko te tikanga kei te tahu koe i nga kalora me te kore e haere ki te whakangungu ake.
Ko tenei whakangungu e kawe ana i nga mea ki te taumata e whai ake nei na roto i te tere pahikara i roto i nga taumata rereke e toru. I roto i to mahi mahi, i te 30 hēkona i roto i te roa ki te 90 hēkona, ka mahi koe i te kaha tino kaha, he aha te rite ki te Taumata 9 i runga i tenei mahinga mahi kaha , he tino pakeke, he taumata 8, me te he mea pakeke, mo te taumata 6 ranei.
He aha nga mea e hiahia ana koe mo te Whakangungu Whakangungu Whakangungu Ahanoa
Ka taea e koe te mahi i tenei mahi i runga i tetahi miihini cardio kua whakaritea ki te aratau a-ringa ranei ki tetahi mahi o waho.Ka taea e koe te whakamahi i te taputapu, te miihini elliptic, te arataki hiko, te huringa waatea ranei.
I waho, ka taea e koe te rere me te pahikara me te rereke i to tere ki te huri i te kaha i ia waahi.
Mena kei te tata koe i nga puke tata, ka taea e koe te whakauru i aua mea ki o waahi.
Me mohio kei a koe he pounamu wai kei a koe na ko tenei he mahi roa, me te inu ano koe i te mutunga o ia poraka takiwa.
Inu i te wa e hiainu ana koe, ka inu i te wai pai i te mutunga o te mahi.
I tua atu, kaua e whakaaro kia hiahia koe ki te pupuri i nga tautuhinga kotahi mo ia wa. I a koe e kaha ake ana, ka kaha koe ki te haere maamahi, ki te whakaiti ranei i te awangawanga kia noho tonu ai koe ki te mahi kua kitea. He mea noa tena, ahakoa e kaha ana ki te whakamatau i nga tautuhinga kotahi i ia wa.
30-60-90 Whakangungu Whakauru Whakanui
| Wā | Te kaha / tere | Nga Mahi Whakaaro |
|---|---|---|
| 5 min. | He mahana ki runga i te tere o te tere | 4 - 5 |
| 5 min. | Paerewa: Whakanuia te tere tere ki te neke atu i te ahuareka | 5 |
| Porohita Tae Mixed 1 | ||
| 30 hēkona | Whakanuia te tere me te awhina ki te mahi katoa i waho | 9 |
| 30 hēkona | Whakaitihia te tere ki te tere o te tere ki te whakaora | 4 - 5 |
| 60 hēkona | Whakanuia te tere o te waahi ki a koe ki te mahi pakeke | 8 |
| 60 hēkona | Whakaitihia te tere ki te tere o te tere ki te whakaora | 4 - 5 |
| 90 hēkona | Whakanuia te tere o te kaha ranei ki te mahi i te tere tere-pakeke | 7 |
| 90 hēkona | Whakaitihia te tere ki te tere o te tere ki te whakaora | 4 - 5 |
| Poraka Whakamotahitanga Motuhake 2 | ||
| 90 hēkona | Whakanuia te tere o te kaha ranei ki te mahi i te tere tere-pakeke | 7 |
| 90 hēkona | Whakaitihia te tere ki te tere o te tere ki te whakaora | 4 - 5 |
| 60 hēkona | Whakanuia tou tere / kaha ki te mahi tino uaua | 8 |
| 60 hēkona | Whakaitihia te tere ki te tere o te tere ki te whakaora | 4 - 5 |
| 30 hēkona | Whakanuia te tere me te awhina ki te mahi katoa i waho | 9 |
| 30 hēkona | Whakaitihia te tere ki te tere o te tere ki te whakaora | 4 - 5 |
| Poraka Whakakotahitanga Mixed 3 | ||
| 30 hēkona | Whakanuia te tere / kaha ki te mahi i waho | 9 |
| 30 hēkona | Whakaitihia to tere ki te tere o te tere ki te whakaora | 4 - 5 |
| 60 hēkona | Whakanuia tou tere / kaha ki te mahi tino uaua | 8 |
| 60 hēkona | Whakaitihia to tere ki te tere o te tere ki te whakaora | 4 - 5 |
| 90 hēkona | Whakanuia te tere o te kaha ranei ki te mahi i te tere tere-pakeke | 7 |
| 90 hēkona | Whakaitihia te tere ki te tere o te tere ki te whakaora | 4 - 5 |
| Poraka Whakakotahitanga Motuhake 4 | ||
| 90 hēkona | Whakanuia te tere o te awhina ranei ki te mahi i te mahinga ki te tere tere | 7 |
| 90 hēkona | Whakaitihia to tere ki te tere o te tere ki te whakaora | 4 - 5 |
| 60 hēkona | Whakanuia te tere o te waahi ki a koe ki te mahi pakeke | 8 |
| 60 hēkona | Whakaitihia to tere ki te tere o te tere ki te whakaora | 4 - 5 |
| 30 hēkona | Whakanuia te tere me te awhina ki te mahi katoa i waho | 9 |
| 30 hēkona | Whakaitihia to tere ki te tere o te tere ki te whakaora | 4 - 5 |
| Whakahauhia | ||
| 5 min | Whakahauhia i te tere o te tere | 3 - 4 |
| Te tapeke: | 39 meneti |
He mahi whakangungu nui tenei e kore pea e pai mo te hunga tīmata . Me mohio ki to taakuta i mua i te tīmatanga o te kaupapa mahi, ina koa he raruraru hauora, he raruraru hauora ranei.