Me pēhea te ki te hanga i tētahi huinga o mahi mō mahi ata

Hoki ngā akomanga mahi ata e tino watea ki te whakamahi i huinga taka-hanga o mahi, tito e te kaiwhakangungu ngaio. Na ngāwari taea te hoko e koe CD ki mahi te mahi mahi ki te kaiwhakataki pouaka ranei, he rota o kōwhiringa ngā whakaekea me ngā rauemi Ipurangi hākinakina, Heoi, ka kore e uaua ki te hanga i te kuware, me te matatini, nui ki te mau i te mau parau tumu e whai ake nei:

• i ia wātū, ngana ki te whai wāhi i te maha rawa taea o ngā rōpū uaua;
• hanga mahi matatini te whakamahi i te parau tumu o te kuware ki matatini (i roto i te technique), i te uaua ake ki te marama (kawenga);
• Tīmata ki te haere ngohengohe ranei totoro, whakaaro e haere ana te atu pai: ahakoa whakamahi reira te kaha te nuinga o uaua (waewae), engari no te mea o tona mōhio ki te tangata e kore e hanga i te ahotea motuhake i runga i te tinana, paraurehe i muri tonu oho, a hoki feunga faarahi te excitability pokapū io e whakaongaonga mahi cardiac me matehā;
• mo te wahi matua o te mahi tīpakohia e te parau tumu kikokiko - mo nga uaua o te pokohiwi whitiki me ringa, utumu me te puku, waewae, a te mutunga hoki te musculature katoa;
• whakaoti i te nekehanga mahi, tono iti kaha mahi, ratou whakaaro - ki te whakaiti i te kawenga pai;
• kia iti whiriwhiri ki te nui kawenga mōrahi - i muri i te raveraa i mahi ata, e kore koutou e ite ngenge ranei ka whakahokia iho tou mahi i roto i te timatanga o te ra mahi;
• tūtohu tohunga wahine ki te utu tokanga makehe ki te uaua o te hoki, rite ki mua, tenei wahi o te uaua ngenge ratou i roto i te whanaketanga, e pae hopea tika ana ki te piko, tawhio te hoki ki kohuki matatahi, e i roto i tahuri fakamanamanai te ino o te pouaka me te vaivai o te āhua o te uaua nekeneke puku ;
• tūtohutia iwi o faatuhaaraa tau te i roto i tohutohutia i nga ra ki te kawe i roto i te katoa momo o nekehanga o te tinana: te hurihanga paraihe, hononga tuke, nekehanga o te matenga, me pokohiwi, e kore e wareware e pā ana ki te utumu (whakamua - whakamuri, mahue - tika), hohoko ( "kopikopiko tonu" o te tuaiwi), kia tino ki ngā papatoiake porohita nekehanga, mahi waewae (whakamua, tītaha, whakamuri), ãpoko me te sagging e takoto ana i runga i tona kopu;
• hua trenirovannosti rite te maha o aua o ia mahi, me te roanga o te ka tohutohutia ki runga ki te 20 meneti;
• whai wāhi i roto i te ruma hā.

Tenei ko te tauira o te huinga ohie o mahi kahore tūemi:

1. E haere ana i runga i te wahi.
2. Ara i runga i tōkena (ano - nga ringa ki runga, e rua - ki te taha).
3. E mahi ana i tahuri i roto i te ahunga o (ringa i runga tona matenga).
4. Tītaha whakamua - whakamuri.
5. huringa Porohita o te utumu.
6. Ko te ringa aronga e takoto flexion me toronga (pana-ups).
7. Squats.
8. Ko te kaupapa huruhuru rere waewae ki nga taha.
9. E haere ana i runga i te wahi.