Ngā painga o te whakakori tinana + Ngā Tohutohu Whaihua! Ka taea hoki e ēnei taputapu te āwhina i a koe kia ngāwari te whakapau kaha

Ngā painga o te whakakori tinana + Ngā Tohutohu Whaihua! Ka taea hoki e ēnei taputapu te āwhina i a koe kia ngāwari te whakapau kaha

Kua pā mai tētahi wā pēnei ki a koe: i muri i te mahi, ka hoki koe ki te kāinga ka hinga ki runga i te tūru, ka tirotiro i tō waea engari ka ngenge haere? Ahakoa e waru hāora taku moe, i ngoikore tonu tōku tinana i taku oho ake. I te aroaro o te pēhanga mahi, kāore e taea te ārai i te manukanuka.…

Ina hoki, ko te "rongoa" mō ēnei raruraru ka huna pea i roto i te oma 30-meneti, i tētahi huinga mahi totoro ngāwari, i te hikoi 10-meneti rānei i raro i te arawhata i ia rā. Kāore te mahi whakakori tinana i te mea mō te whakaiti taumaha me te hanga tinana anake. He nui atu tōna pānga ki ō tātou tinana me ō tātou hinengaro i tā tātou e whakaaro ai. I tēnei rā, ehara i te mea ka kōrero noa ahau ki a koutou mō ngā painga "kāore i te mōhiotia" o te whakakori tinana, engari ka tohaina atu hoki e au ētahi tohutohu whakakori tinana tino whai hua, me te tūtohu i ngā taputapu whakakori tinana e tika ana hei āwhina i a koe ki te tīmata ngāwari i tō haerenga whakakori tinana!

1.He mea whakarei ake te korikori tinana i te kaha ā-taiao e whakakore ana i te ngenge.

Kua tino ngenge ahau. Me pēhea rā e whai kaha ai ahau ki te whakakorikori tinana? Koinei pea te take e kore ai te tini o te tangata e whakakorikori tinana. Engari e mōhio ana koe? Ka iti ake tō nekehanga, ka nui ake tō ngenge.

Ina noho noa tātou mō te wā roa, ka puhoi te rere o te toto i roto i te tinana, kāore ngā uaua e whakahohehia, ā, ka heke hoki te whai huatanga o ngā pūtau ki te whiwhi hāora me ngā matūkai. He mea noa, he ngāwari te hiamoe. Ka taea e te whakakori tinana te tere ake i te rere o te toto, ka taea ai e te ngākau te tuku hāora me ngā matūkai ki ngā whekau katoa puta noa i te tinana, inā koa te roro.

E whakaatu ana ngā rangahau i muri i te 20 ki te 30 meneti o ngā mahi whakakori tinana kaha-waenga (pērā i te hikoi tere, te oma tere, te eke pahikara rānei), ka hohe te mitochondria e kawenga ana mō te whakaputa pūngao i roto i te roro.

Ngā tohutohu hākinakina

Ki te kore he wā ki te haere ki waho, ka taea e koe te mahi i ngā "oma hikoi i te wāhi kotahi" ki te kāinga i te wā wā poto. E rima meneti ia wā, e toru ki te whā ngā huinga i te rā, ā, ka honoa ki te manawa hōhonu. Ka taea e tēnei te whakaoho wawe i te kaha o tō tinana.

I mua i te whakakori tinana, me mahi i te totoro hihiri mō te 3 meneti (pērā i te hiki turi teitei, te pēhi waewae rānei) hei karo i te whara o ngā uaua. I muri i te whakakori tinana, me mahi i te totoro tūmau mō te 5 meneti (pērā i te totoro waewae, te totoro pakihiwi rānei) hei whakamamae i te mamae o te uaua.

Whakarerekētia ki ngā taputapu hākinakina

• Poroporo atamai: Ka taea e ia te aroturuki i tō tere manawa me te tatau hikoinga i te wā tūturu i te wā e whakakorikori ana, hei whakamahara i a koe kia mau tonu ki te āhua whakakorikori kaha-waenga, me te karo i te kore e ranea, te nui rawa rānei o te whakakorikori.

• Whāriki yoga: Kōwhiria he whāriki yoga kore-paheke, he 6-8mm te matotoru hei tiaki i ō hononga mai i te makariri me te whara i te wā e totoro ana, e mahi ana rānei i ngā mahi whakakori tinana ngāwari ki te kāinga.

2.He "whakahaere kare ā-roto" te whakakori tinana, ā, ka āwhina i a koe ki te whakakore i ngā kare ā-roto kino.

Kāore e kore ka tūtaki ngā raruraru o te ao: te whakahēngia mō ngā hapa mahi, ngā pakanga iti ki ngā hoa, tae noa ki te huarere kino e pā ana ki ngā mahere haere… Ina pupū ake ēnei take iti, ka tino ngāwari te taka o te tangata ki te pouri me te manukanuka.

I tēnei wā, ko te whakakori tinana te "putanga kare ā-roto" pai rawa atu. Ina whakakori tinana tātou, ka tukuna e te tinana tētahi matū e kiia nei ko te "endorphin", e mōhiotia ana ko te "hormone harikoa". Ka taea e ia te mahi tika ki te pūnaha io matua, te whakamamae i te mamae me te kawe mai i te ahua o te harikoa. I taua wā anō, ka taea hoki e te whakakori tinana te whakatairanga i te whakaputanga o te serotonin me te dopamine. Ko ēnei neurotransmitters e rua te kawenga mō te whakahaere i ngā kare ā-roto me te tuku tohu harikoa, ka taea ai te whakamamae i ngā kare ā-roto kino pēnei i te manukanuka me te pouri.

Ngā tohutohu hākinakina

• Ina pōuri koe, ngana ki te whakakotahi i te "puoro me te whakakorikori tinana". Kōwhiria ngā waiata harikoa (pēnei i te pop, te rock rānei), ā, mahihia ngā pekepeke me ngā burpee i runga i te manawataki. Ka taea e tēnei te whakamamae wawe i te ahotea.

• Ki te pai koe ki te ata noho, ka taea e koe te whiriwhiri i ngā mahi whakakori tinana ngawari pēnei i te Tai Chi me te Baduanjin. He puhoi, he ngawari hoki ngā nekehanga, me te manawa ōrite, ka taea te whakamarie i ngā kare ā-roto pukuriri.

3.He "whakarei ake i te mahara" te whakakori tinana, ka ngāwari ake te roro

I te kaumātuatanga o te tangata, ka rongo te tokomaha kei te kino haere te mahara. Ka wareware rātou ki tā rātou i kōrero ai, i mahi ai rānei i te tahuritanga o ō rātou mahunga. Ina hoki, ki te hiahia koe kia noho tō roro i roto i te "āhua taitamarikitanga", he kōwhiringa pai anō hoki te whakakori tinana.

Ka taea e te whakakori tinana te whakatairanga i te rere o te toto i roto i te roro, ka whakaratohia he hāora me ngā matūkai e ranea ana, ā, ka āwhina i te tipu me te whakatikatika i ngā pūtau io. I taua wā anō, ka taea hoki e te whakakori tinana te whakaoho i te whanaketanga o te "hippocampus" i roto i te roro. He wāhi nui te hippocampus i roto i te roro e kawenga ana mō te ako me te mahara. Ka teitei ake tōna taumata mahi, ka kaha ake tō tātou mahara me te kaha ki te ako.

E whakaatu ana tētahi rangahau mō te hunga kaumātua, whai muri i te whai tonu i ngā mahi whakakori tinana kaha-waenga (pēnei i te hikoi tere, te Tai Chi rānei) e toru ngā wā i te wiki mō te 30 meneti i ia wā mō ngā marama e ono, i piki ake ngā kaute whakamātautau mahara o ngā kaiuru mā te 15% te toharite, tata ki te rua te pikinga o ngā kaute o te rōpū whakahaere kāore i whakakori tinana.

Ngā tohutohu hākinakina

I a koe e hikoi ana, ka taea e koe te whakamātau i te "whakangungu mahara", pērā i te maumahara ki ngā whare rongonui i te huarahi (pērā i ngā toa hokohoko me ngā rama huarahi), kātahi ka maumahara ki te huarahi ina tae koe ki te kāinga. Whakaharatauhia tō mahara i roto i te tukanga o te korikori tinana.

Kōwhiria ngā "whakangungu taunga", pērā i te peke taura me te whana poi. Me taunga ngā ringa me ngā kanohi, tae atu ki ngā ringa me ngā waewae i roto i ēnei whakangungu, ā, ka taea te whakahohe i ngā wāhanga maha o te roro i te wā kotahi, ka whakarei ake i te ngāwari o te roro.

Whakarerekētia ki ngā taputapu hākinakina

• Te tatau i te peke taura: Ka tuhi aunoa i te maha o ngā peke taura me ngā kaora i tahuna, hei āwhina i a koe ki te whakamārama i ō whāinga whakakori tinana me te whakahaere tika i te kaha o tō whakakori tinana.

4.Ko te korikori tinana te "kaitiaki i te ārai mate", e tiaki ana i te hauora

Whai muri i te mate urutā, kua piki haere te āwangawanga o te iwi mō te ārai mate. Inaa, he rongoā taiao te korikori tinana hei whakapakari i te ārai mate.

Ina whakakorikori tinana tātou, ka whakahohehia te pūnaha ārai mate o te tinana, ka whakarei ake i te mahi a ngā pūtau ārai mate pērā i ngā toto toto mā me ngā pūtau toto totohu. Ka taea e ēnei pūtau te tere ake te tautuhi me te whakakore i ngā matū kino pērā i ngā huakita me ngā huaketo i roto i te tinana, ā, ka whakaitihia te tūponotanga o te mate. I te wā kotahi, ka whakatairangahia e te whakakorikori te pākia o te tinana, ka āwhina i te pana i ngā paitini me te whakaiti i ngā urupare mumura, ka whakapakari ake i te ātete o te tinana.

Heoi, he mea nui kia mōhio ko te whakakori tinana me "taurite". Ki te nui rawa te mahi ka ngenge te tinana, ka ngoikore hoki te pūnaha ārai mate. Ko te tikanga, ko te whakakori tinana taurite te kaha e 3-5 ngā wā ia wiki mō te 30-60 meneti ia wā whakangungu te huarahi pai rawa atu hei whakapakari i te pūnaha ārai mate.

5.He "whakaoho i te waiaro ora" te whakakori tinana, e whakanui ake ai i a koe te whai mana me te maia ki a koe anō.

Haunga tōna pānga tika ki te tinana me te hinengaro, ka taea hoki e te korikori tinana te whakarerekē mārire i ō tātou whakaaro ki te ao.

Ko te whakapau kaha ki te whakakorikori tinana he whakaaturanga o te whakahaere i a koe anō. Ina haere koe ki te oma i tētahi wā kua whakaritea i ia rā, ina haere rānei koe ki te whare takaro i te wā tika i ia wiki, kei te whakatipu koe i tō whakahaere i a koe anō. Ka horapa haere tēnei whakahaere i a koe anō ki ētahi atu āhuatanga o te ao, pērā i te kai i te wā tika, te pupuri i tētahi kaupapa auau, me te mahi whai hua.

I taua wā anō, mā ngā panonitanga ā-tinana e hua mai i te whakakori tinana ka nui ake tō tātou māia. Ina tohe tonu koe ki te whakakori tinana mō tētahi wā, ka kite koe kua pai ake tō āhua, kua nui ake tō pūngao, ā, kua rerekē anō hoki tō āhua hinengaro whānui.

Ngā tohutohu hākinakina

Tuhia he "mahere whakakori tinana taahiraa-i-te-taahiraa", hei tauira, whakakori tinana mō te 10 meneti i ia rā i te wiki tuatahi, me te 15 meneti i ia rā i te wiki tuarua. Āta whakanuia te roa o te whakakori tinana kia kore ai e mutu nā te mea he nui rawa ngā whāinga.

Hono atu ki ngā hapori hākinakina (pēnei i ngā rōpū oma, i ngā rōpū yoga rānei), tirohia ngā hākinakina me te hunga whai whakaaro ōrite, aroturuki tetahi i tetahi, whakawhitiwhiti wheako, me te whakapakari ake i tōu u ki ngā hākinakina.

Mā ngā pūkenga pai me ngā taputapu tika ka māmā ake te whakakorikori tinana

I tēnei wā, ka mea pea koe, "He tini ngā painga o te whakakori tinana, ā, he tino whai hua hoki ngā tikanga me ngā taputapu. Engari, me pēhea mēnā kei te āwangawanga tonu ahau kei kore e taea e au te piri ki tēnā?"

Ina hoki, kāore ngā hākinakina i te "mahi uaua". Mā te whakamahi i ngā tikanga tika ka pai ake te whai hua o te whakakori tinana. Mā te whiriwhiri i ngā taputapu tika ka pai ake te whakakori tinana. Kāore koe e hiahia ki te whai i ngā mahi tino kaha me te uaua mai i te tīmatanga. Tīmata ki ngā nekehanga māmā, whakamahia ngā taputapu e tika ana māu hei āwhina, ā, mārire ka kitea te harikoa o te whakakori tinana.

Hei tauira, mā te whakamahi i tētahi poroporo atamai hei tuhi i ngā hikoinga o ia rā, me te mātakitaki i te piki haere o ngā tau; Me mahi i ngā totoro ngāwari ki te kāinga me te whāriki yoga, ā, ka rongo i te whakangā o tō tinana. Whakamātauria ō rohe mā te tatau i te taura pekepeke, ā, kia pai ki te harikoa o te pakaru i roto.

Ehara ngā hākinakina i te "oma tere", engari he "marathon". Mēnā kei te hiahia koe ki te tīmata me te whakamātau, ka taea e koe te whiwhi hauora, harikoa me te māia ki ngā hākinakina. Mai i tēnei rā tonu, mauria ngā taputapu tika, whakamahia ngā pūkenga mahi, ka tīmata i tāu ake haerenga hākinakina!