Wetekina tō Mahi Tino Pai: He aha i hiahia ai ngā tāngata katoa e hiahia ana ki te whakamahi i tētahi Aroturuki Manawa

Aroturuki i tō Tick, Hurihia tō Whakangungu

Ahakoa he kaitākaro tauhou koe, he tīmatanga noa rānei o tō haerenga whakapakari tinana, ehara i te mea mā ngā tohunga anake te mārama ki tō tere o te ngakau—koinei tō patu ngaro hei whakanui i ngā hua me te noho haumaru hoki. Whakauruhia tearoturuki tere o te ngakau: te taputapu kiato, whakarerekē-kēmu e huri ana i ngā raraunga mata hei māramatanga mahi.

He aha me aroturuki ai i tō tere o te manawa?

1.Whakapai ake i ō Whakangungu

• Whakangungu atamai ake, kaua e uaua ake! Mā te noho ki te rohe e hiahiatia ana e koe mō te tere o te ngakau (te tahu ngako, te manawa, te tihi rānei), ka whakanui ake koe i te manawanui, ka tahu pai i ngā kaora, ā, ka karo i te ngenge.
• Mā te urupare ā-wā tonu ka whai hua ia wā werawera.

2.Ārai i te Whakangungu Nui

• Kei te kaha rawa te pana? Ko te tere o te manawa e whakaatu ana i te katoa. Ko te pikinga o te manawa i te wā okiokinga, i te wā roa rānei o te whakapau kaha nui he tohu ngenge—he tohu whero tēnei kia whakaitihia te tere me te whakaora.

3.Aroturuki i te Ahunga Whakamua i roto i te Wā

• Mātakitaki i te hekenga o tō tere manawa i te wā e pai haere ana tō hauora—he tohu mārama tēnei o te kaha ake, te hauora o tō manawa!

4.Kia Haumaru i te Wā Whakakorikori Tinana

• Mō te hunga he mate manawa tō rātou, e ora ana rānei i ngā whara, mā te aroturuki koe e pupuri i a koe i roto i ngā rohe haumaru, ka whakaiti i te mōrearea o te whara.
  • Ngā Whitiki UmaKo te paerewa koura mō te tika, he mea tino pai mō ngā kaitākaro kaha.
  • Ngā Kākahu e mau ana i te RingaringaHe watea, he huatau hoki (whakaarohia ngā mataaratanga atamai), he tino pai mō te aroturuki i ia rā.
  • Ngā Pūoko MaihaoHe māmā noa iho, he iti hoki te utu mō ngā tirotiro tere i te wā e whakangungu ana.
• Te Whakaiti TaumahaWhai kia 60-70% o tō tere ngakau mōrahi kia noho tonu ki te rohe tahu ngako.
• Whakangungu ManawanuiPana ki te 70-85% hei hanga i te manawanui.
• Ngā Aroha HIITPatua te 85%+ mō ngā pakū poto, kātahi ka whakaora—tēnā anō!

Me pēhea te whiriwhiri i te aroturuki tika

Tohutohu Ngaio: Tukutahi ki ō Whāinga

Kua rite koe ki te whakapai ake i tō hauora tinana?
Ehara i te mea he taputapu noa iho te aroturuki i te tere o te manawa—he kaiako whaiaro, he kaiwhakatenatena, he kupenga haumaru hoki mōu. Whakarērea te whakaaro noa, ā, kia whai hua ia pao o te manawa!