Mena he hou koe ki te mahi , kua rongo pea koe mo te whakangungu o te waahi , he tikanga whakangungu e peia ana e koe i roto i to rohe whakamaru mo etahi wa roa, me te whakaora ano.
He aha te mea nui mo te whakangungu o te waahi, he maha nga huarahi hei mahi. Ka taea e nga kaitohutohu ake ake te mahi i te kaha nui, ka uru atu ki te rohe hauora anaeropi kei hea he moni.
Ko te kaupapa o te whakangungu whakangungu he tino rongonui no te mea he nui ake te kaha o te mahi i nga taumata teitei ake ka awhina ake koe ki te whakanui ake i te tihi, he mea nui hoki mo te mate taimaha .
Ehara i te mea anake, engari he mea tino pai ake to mahi. Engari kia kaua e haere i te wa roa mo te mahi katoa, kei te whakakotahi koe i nga mea e taea ai e te kaaanga te peariki atu i te waa.
Ko te Whakangungu Whakangungu Taumata
Ka taea e koe te uiui mehemea ka taea e koe te whakangungu i te waahi ki te mea ehara koe i te kaiwhakaari pakeke me te whakautu he ae. Ka taea e nga kaihauturu te rota atu i te whakangungu waahi.
Kaore e taea e koe te whakawhiti ake i a koe mahi, he mea iti ake te ahuareka, ka hoatu e koe ki a koe te waahi ki te whakamahi i te mahi iti ake.
Ko te puta, ko koe anake e mahi ana mo te wa poto poto, ka waiho hei whakangungu ake. He pai rawa atu i te korero i roto i te mahi roa, i tetahi atu ringa, e ngana ana ki te mahi i te kaha nui mo te roa o to mahi.
Ko to Mahi Whakauru
Ko te kohinga e whai ake nei ko te waahi pai ki te tīmata mehemea he kaiwhakanene koe. He 21 meneti te roa, me nga waahi mahi ka taea e koe te peke i tetahi wahi o to rohe whakamaru.
Ko te tikanga ka kore koe e haurangi, ka raruraru ranei, engari te pehi noa iho ia koe he iti noa iho, ko te ara tino pai ki te hanga i tetahi turanga kaha mo te hauora me te ngaro i te taimaha.
E hiahiatia ana nga taputapu
Ka whakaatuhia te whakaaturanga ma te whakamahi i te taputapu me nga huringa tere me te whakaheke, engari ka taea e koe te whakamahi i tetahi miihini o to whiringa ka tango i te mahi i waho.
Ko te kaiwhakaako elliptical me te pahikara tūturu he kōwhiringa pai hoki, engari ka taea hoki e koe te haere, te haere, te huringa ranei i waho.
Whakamahia nga waahi mahi hei whakanui ake i to tere, toronga, me te awangawanga ranei i runga i te ahua o te mahi e mahi ana koe.
Tohutohu
- Tautuhinga mahi: Mo ia 'mahi mahi', whakamahia nga tautuhinga i runga i to mīhini (te whakaheke, te tere, te awangawanga, nga raina, me etahi atu) hei whakanui ake i te kaha. I waho, te piki tere, ka kitea he puke. 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. He iti noa iho te ahuareka.
- Ngā tautuhinga whakaora : Mo ia 'okiokinga okioki', whakaheke i aua tautuhinga, whakaheke ranei / haere ki raro mo te mahi o waho kia hoki ra ano koe ki te tere tere. Me tino ora koe i mua i te mahi o muri mai.
- Me whakarereke i te tere me te kaha kia rite ki te taumata o to tinana: Ki te kore koe e rite mo te kaha ake, he pai ki te haere ki te kaha e pai ana ki a koe. Waihoki, mehemea kaore pea tenei e raukaha mo koe, kaore koe e tere ki te tere ake, ki te whakanui ranei i te whaarangi.
- Te aroturuki i to kaha : Ko te rerenga o nga taumata o te kaha o te mahi (RPE) kei reira hei awhina ia koe ki te aroturuki i to kaha i runga i te pauna o te 1 ki te 10 i runga i tenei mahinga taumaha kua kitea . I nga wa o te okioki, noho ki te 4 ki te 5 RPE. I roto i nga mahi mahi, noho ki te 5 ki te 6 RPE. Kaore he rereketanga nui i waenga i nga mahi me nga tautuhinga okiokinga, he hiahia noa koe ki te mahi i te iti ake i te wa e mahi ana te mahi.
- Titiro ki to taakuta mēnā kei a koe tetahi whara, tikanga ranei.
Ka taea hoki e koe te whakamahi i te tatauranga o te tatauranga o te ngakau me te / ranei te whakamatautau korero hei aroturuki i te kaha o te mahi .
| Waea | Kaikauwhau Cardio Interval Workout - 21 meneti | RPE |
| 5 min | Ka mahana ake i te tere o te tere. Me tīmata noa iho i konei, ka kaha ake te kaha o te kaha ki te haere tere, te whakatairanga i te whara, te whakanui ake ranei i te aukati. Koinei te wa ki te mahana me te rite o to tinana mo nga mea ka puta mai. | Taumata 3-4 |
| 3 min | Whakaorangia : Whakanuia to tere i te mahana me te whakanui ake i te 1%. Kia mau tonu te tere. Me whakaaro koe kei te mahi koe, engari me kaha ki te whakahaere i tetahi korero. | Taumata 5 |
| 1 min | Whakaritea Mahi : Whakanuia te anga 1-3% ki te whakanui i te taumata kaha. Me whakaaro koe he whakarereketanga iti i roto i to kaha, he pai ake te tere atu, he iti noa iho te ahuareka. Ka taea e koe te whakanui ake i te hikaka ki te kore koe e kite i tetahi rereke. | Taumata 6 |
| 3 min | Whakaorangia : Whakaitihia to tere me te whakaheke ki te whakaheke i to huringa o te ngakau ki te taumata pai. Ehara i te mea he rite nga tautuhinga rite i te huinga okioki o mua. | Taumata 5 |
| 1 min | Whakaritea Mahi : Whakanuia to tere tere 3-5 me te whakanui ake i te 1-2% ki te whakanui i te kaha. Kei te waatea ki te whakatika i enei tautuhinga ki te mahi i te kaha o te whakaaro. | Taumata 6 |
| 3 min | Whakaorangia : Whakaitihia to tere me te whakaheke ki te whakaheke i to huringa o te ngakau ki te taumata pai. | Taumata 5 |
| 5 min | Whakaitihia to tere me te neke atu ki te waimarie tino pai mo to hauora. | Taumata 3-4 |
I te wa e rite ana koe ki te ahunga whakamua, ka taea e koe anake te whakauru i tetahi atu mahi whakarite / okioki mahi. Mena kei te hiahia koe ki te haere, whakauruhia tetahi atu waahanga takitahi me tetahi mahi kotahi i te wiki.
Whakamātauhia tēnei momo whakangungu ā-wā me ētahi atu taumahi hei whakawhiti i te mea, hei whakapai ake i tō manawanui me te awhina i a koe ki te tahu atu i nga kalora. Ko te whakapiki ake i te wa roa o to taahiranga ka whakaaetia koe kia pai ake te ahua o te mahi, me te kore e mahi kaha kia timata koe ki te karo i te mahi.