Koinei te kaupapa mahi a te cardio ka tukuna e koe i roto i te waa-20-meneti-roa i te wa e rere ke ai koe i waenga i te taumata whakaari me te taumata iti ake ma te huri i to tautuhinga.
Ko te whakaaro i konei ko te whakawhitinga i te nuinga o to waa waahi iti noa atu i to rohe whakamaru ka panahia o rohe ka pa ano ki te tahu atu i nga kaimoana me te timata ki te whakapakari ake i te kaha me te kaha.
He ara pai tenei ki te turaki i to rohe ka nui noa atu koe, engari kaore i te mea kaore koe e ahuareka, kaore hoki e pai.
Mena kei te mamae koe, whakaroa ki te tango i tetahi waahi ka hoki mai i te wa e rite ana koe. Ko ia mahi ka hoatu ki a koe te kaha, te manawanui, me te waitohu kia tino maatau. Me tika tonu kia rite tonu.
Ko tenei mahi he hoahoa kia whakamahia ki tetahi miihini cardio ranei tetahi mahi i waho, a ka whakamahia e koe tenei tūtohi e kaha ana ki te whakataurite i to ahua ki nga taumata Whakatau Painga kua whakaarohia ( ako atu mo te aroturuki i to kaha ). Ko to taumata taumata kia kaha ake i to te mahana , ka tango i a koe i to rohe whakamaru. Kia maumahara kia hurihia o tautuhinga ka eke koe ki roto ki te mahi ka timata ki te ngoikore. Ko te whakaaro ko te kimi i to raupapa i nga wahi katoa ka taea, ahakoa mehemea ka whakaiti koe i to tere, toronga, toronga, me etahi atu.
Nga Whakatupato
Tirohia tō tākuta i mua i te whakamātau i tēnei mahi ki te whai koe i nga whara, nga mate, me era atu tikanga.
E hiahiatia ana nga taputapu
Nga motika cardio ranei.
Pehea Hei
- Whakaotia nga wahanga katoa o te mahinga, te tautuhi tere, te whakaheke, te awangawanga, te waahi ranei hei whakataurite i nga Taumata Whakaaetanga Whakaarohia. He mea tino nui tenei, a ka waiho pea etahi waahanga ki a koe hei whakatau i to koe ahua me te pakeke e mahi ana koe. Kaore he whakautu tika, he kore ranei, na kia tika taau mahi. Ma te wa, ka pai ake koe.
- Me whakarereke i te mahi i te waa e hiahiatia ana hei whakauru i to taumata hauora, i to hiahia, i ngaa whaainga
- Whakaorangia, kia mutu ranei te taahiraa ki te mamae koe, te waatea me te poto o te manawa
| Wā | Te kaha, te tere, te whakaheke, te whakatohe ranei | Nga Mahi Whakaaro |
|---|---|---|
| 5 min. | He mahana ake i te tere o te tere. Me whai waimarie koe me te kaha ki te korero parakore. Tukua kia piki ake te tere o to ngakau ki te piki ake i te tere, i te awangawanga, i te whakaheke ranei i roto i te whakamahana. | 4 |
| 5 min. | Paerewa: Whakanuia te tere, te whakaheke, te whakato ranei (he whakamahi huinga ranei) hei rapu i to raupapa. I tenei waahanga, he iti noa iho koe i roto i to rohe whakamaru me te whakaaro kei te mahi koe, engari ka taea te korero | 5 |
| 2 min. | Whakanuia ake te whakaheke, te awangawanga, te awangawanga ranei kia tae noa ki te wa e whakaaro ana koe kei te mahi koe i te iti atu i te raupapa. Tīmatahia ki te 1-2 nga whakatairanga i te wa ka haere atu i reira. | 6 |
| 3 min. | Whakaitihia to whakaheke, toronga, toronga, te tere ranei ki te hoki ki to taumata taumata. | 5 |
| 1 min. | Whakanuia ake te whakaheke, te awangawanga, te awangawanga ranei kia tae noa ki te wa e whakaaro ana koe kei te mahi koe i te iti atu i te raupapa. Tīmatahia ki te 1-2 nga whakatairanga i te wa ka haere atu i reira. | 6 |
| 4 min. | Whakaititia te whakaheke, te awhina, te raupapa, me te tere ranei, kia tere ra ano koe ki te mahi pai. | 4 |
| Te tapeke: | 20 meneti |