Whakamuri Me Whakamua
Āhuatanga whakamahi
Ngā Mahi Whai Ake:
Tiki i te whare taonga mahi i runga i ō pōtae!
Whakataki ki te Whakamuri Me Whakamua
Ko te korikori Whakamuri me te Whakamuri he mahi cardio iti-paanga e aro ana ki te tinana o raro, whakaniko i te toenga, me te whakanui i te kakama katoa. He pai tenei mahi mo te tangata ahakoa te taumata whakapakari tinana, tae atu ki te hunga katahi ka timata, na te mea ka ngawari te whakarereke kia rite ki te kaha o te tangata me te piki haere o te kaha. Ka hiahia nga tangata ki te whakauru i tenei mahi ki roto i a raatau mahi ki te whakapai ake i te hauora o te ngakau, te whakapakari i nga uaua o nga waewae, me te whakarei ake i o raatau mahi me te ngawari me te kore e nui te taumaha ki o raatau hononga.
Whakarite i te: He Whakateretere-Whakamārama Whakamuri Me Whakamua
- Me anga whakamua me to waewae matau, kia mau tonu to waewae maui.
- Whakapikoa nga turi e rua ki te koki 90-tohu, kia mau tonu to pona matau ki runga ake i to rekereke matau me to pona maui e rere ana i runga ake i te papa.
- Pana atu me to waewae matau ka hoki ki te turanga timatanga.
- Whakahokia nga hikoinga, i tenei wa ka anga whakamua me to waewae maui. Haere tonu ki te huri i waenganui i to waewae matau me to waewae maui mo te roanga o te mahi.
Nga Tohu mō te Whakaputa Whakamuri Me Whakamua
- Te Whakanoho Tikanga Waewae: Tuhia o waewae kia whanui te huha. Ka hoki whakamuri, kia u tonu to waewae ki muri o to waewae, kaua ki te taha. Ka awhina tenei ki te pupuri i te pauna me te aukati i nga whara ka taea.
- Whakauruhia to Kore: Ko te whakauru i o uaua matua te mea matua ki te pupuri i te taurite me te pumau i roto i tenei mahi. Ehara i te mea ka awhina noa i te mahi totika engari ka tiaki ano i to tuara o raro mai i te taumahatanga.
- Nga Nekehanga Whakahaere: A ape i te tere haere i nga hikoinga. Me puhoi me te whakahaere i ia nekehanga ki te whakanui ake i nga painga o te mahi me te aukati i te whara.
- Whakawera: Kaua e pekehia te whakamahana. I mua i te tiimata ki te Whakamuri me te Whakamuri, mahia
Whakamuri Me Whakamua He Pātai Ā Tene
Ka taea e ngā tāngata kapihi te Whakamuri Me Whakamua?
Ae, ka taea e te hunga timata te mahi i te Whakamuri me te Whakamuri. He whakakorikori ngawari e awhina ana ki te whakapai ake i te taurite, te ruruku, me te oranga ngakau. Heoi ano, penei me etahi atu mahi hou, he mea nui kia puhoi te tiimata me te whakanui haere i te kaha i te wa e pai ake ai to tinana. Mēnā he āwangawanga hauora ōu, he pai tonu te kōrero ki te tohunga hauora, ki te kaiwhakangungu whakapakari tinana whaimana ranei i mua i te tiimata i te mahi korikori tinana hou.
He aha ngā rerekētanga māori o te Whakamuri Me Whakamua?
- Ko te Hipanga Pouaka he rerekee ka hikoi whakamua koe, ki te taha, ki muri, katahi ki tera taha i roto i te tauira pouaka, kaua ki muri noa iho.
- Ko te Taahi Karepe, e mohiotia ana ko te "step-behind", ko te hikoi ki te taha, ka takahia tetahi waewae ki muri, ka hikoi ano ki te taha, katahi ka takahia tetahi waewae ki mua.
- Ko te Takawaenga Zigzag he rerekee ka hikoi whakamua koe me te hauroki ki te taha matau, ka hoki whakamuri me te hauroki ki te taha maui, ka hangaia he tauira kopikopiko.
- Ko te Takahanga Kaurori ko te hikoi whakamua, te pivote i runga i taua waewae kia huri, ka hoki whakamuri ki te tuunga timatanga.
He aha ngā mahi whakapaipai mō te Whakamuri Me Whakamua?
- Ka taea e "Nga Turi Teitei" te whakakii i te Taahi Whakamuri me te Whakamuri na te mea ehara i te mea he whakangungu ngakau noa engari he pai ake te kaha me te ngawari o te tinana, he rite ki nga tauira nekehanga o te Whakamuri me te Whakamua.
- Ko te "Squats" he tino pai ki te Taahi Whakamuri me te Whakamua i a raatau e aro ana ki nga roopu uaua ano (quads, hamstrings, and glutes), a ko te nekehanga o runga me raro ka taea te whakapai ake i to pauna me te whakakotahi, he mea tino nui mo te Hoki Te Mahi Tuawha.
He kupu whakaurunga mō Whakamuri Me Whakamua
- Ko te mahi cardio taumaha tinana
- Mahi Whakamuri me Whakamuri
- Ko te mahi ngakau i te kainga
- Te whakangungu taahiraa tinana
- Ko te mahi cardio kore taputapu
- Ko te mahi kaha o te hikoi ngakau
- Hoki me Whakamuri mo te hauora ngakau
- Ko te whakangungu cardio me te kore taumaha
- Te Whakamuri me te Whakamua i nga mahi whakapakari tinana
- Ko te mahi whakangungu cardio tinana