Ko te taahiraa e whai ake nei ko te taahiraa mai i te Taumata Taumata Taumata Tuatahi o te Beginner , me te whakanui i te kaha ki te 30 meneti.
Ko nga mahi whakangungu ka uru atu ki te mahi kaha ake i nga waahanga whakaora iti. Ma te whakauru atu i nga waahanga kaha ake, ka taea e koe te hanga i te manawanui me te tahu atu i nga calories. Ka taea tenei mahi ki runga i tetahi mahinga rorohiko me te mahi o waho.
Taumata Taumata 3 Tohu Whakangungu
- Mo ia 'mahi mahi', whakamahi i nga tautuhinga i runga i to mīhini (whakawhitinga, tere, awangawanga, whara, etc.) hei whakanui i te kaha. Me mahi koe i roto i to rohe waimarie, engari kaore i te tino uaua kia kite koe i te waatea, i te rama ranei.
- Mo ia 'okiokinga okioki', whakahekehia aua tautuhinga kia tae ra ano koe ki te taumata whakaari. Me tino ora koe i mua i te mahi o muri mai.
- Me whakarerekē kia rite ki to taumata hauora.
- Ko nga taumata RPE kua tohua (Te Whakatau o te Whakaaetanga Paro ) ka awhina koe ki te aroturuki i to kaha i runga i te tauine o te 1 ki te 10. I nga wa okioki, noho tonu ki te 4-5 RPE. I te wa e mahi ana koe i te mahi, kei te piki ake koe ki te taumata tino pakeke Taumata 8. Me whakakore koe, engari ka taea tonu te korero ki etahi raruraru.
- Titiro ki to taakuta mēnā kei a koe tetahi whara, tikanga ranei.
Ka taea hoki e koe te whakamahi i te Taatau Kaute Target Target hei aroturuki i te kaha o te mahi.
Te Whakangungu Whakangungu Whakangungu Taumata 3 mo nga Kaitoi
| Wā | Tere / Whakatika / Whakaaetanga | RPE |
| 5 Min. | He mahana ngawari ki te kaha ake | 4 |
| 3 Min. | Whakaorangia: Whakanuia te tere kia mahi koe i te tere tere | 5 |
| 1 Min. | Whakaritea Mahi: Whakanuia te tautuhi / awhina kia kaha koe ki te mahi | 8 |
| 3 Min. | Whakaorangia: Hoki ki te Baseline | 5 |
| 1 Min | Te Whakarite Mahi: Whakanuia te tere me te whakaheke / awhina kia kaha ai te mahi. | 8 |
| 3 Min. | Whakaorangia: Hoki ki te Baseline | 5 |
| 1 Min. | Whakaritea Mahi: Whakanuia te tere kia kaha rawa te mahi | 8 |
| 3 Min. | Whakaorangia: Hoki ki te Baseline | 5 |
| 1 Min. | Whakaritea Mahi: Whakanuia te tautuhi / awhina kia kaha koe ki te mahi | 8 |
| 3 Min. | Whakaorangia: Hoki ki te Baseline | 5 |
| 1 Min. | Te Whakarite Mahi: Whakanuia te tere me te whakaheke / awhina kia kaha ai te mahi | 8 |
| 5 Min. | Whakahauhia i runga i te haere i te tere o te tere | 4 |
| Tapeke Whakauru Mahi: 30 meneti |
Nga Taumata Whakaaetanga Whakaaro mo tenei Mahi
RPE 4: Kei te mahi ngawari koe, kei te kaha ake te kaha, engari kei te kaha tonu ki te kawe i te korero me te tangata e tata ana ki a koe i te whare takaro, i to hoa hoa ranei.
RPE 5: Na e mohio ana koe kei te mahi koe, kei te piki ake koe, kei te kaha te kaha.
engari kei te taea tonu e koe te korerorero ki nga tangata katoa e karapoti ana ia koe, tae atu ki nga tangata whakahirahira e whakawhiti ana ia koe i te ara.
RPE 8: Nga mahi kaha. Mo nga mea katoa ka taea e koe ka puta he whakautu ka ui mai to hoa ki te pehea e haere ana. Nahea te tere o tenei tere ki a koe mo tana? Ka taea e koe anake te pupuri i tenei tere mo te wa poto, na he mea pai e mahi ana matou kotahi meneti i tenei taumata.
I te wa e mahi pai ana koe ki tenei roa o te mahi, ka taea e koe te whakanui ake i te maha o nga waahanga mahi. He pai ake te whakanui ake ia ratou i te 10% i te wiki kia kaua e whara i te whara ranei. Te whakatikatika i te 3 meneti tewari / 1 meneti mahi e whakaritea ana i ia wiki ki te whakaroa ake ko te mahi pai rawa atu.