Rere hoki te ngaronga taimaha: te nui Me ki te rere koe? Waihanga i tētahi hōtaka whakangungu

Ko pea omaoma te kuware tino me wātea ki nga ahua o te hākinakina. He aha te hanga he oma? Te tangata whai wāhi i roto i a ratou i roto i te tikanga ki te ngaro taimaha, te tangata "rere i te whawhai ngakau," te tangata tika hanga ake mo te kore o te kaupapa. Kahore he take ki te hoko i te mema omaoma, haere vahi. Ko ngā ngāwari te katoa: mau sweatpants, he T-shirt, sneakers, a mua. Tetahi arawae, park, tapawha - e te mahi wāhi. Otiia e kore e katoa e pera ohie. Ki te omaoma hāngai ana ki te whiwhi i te hua motuhake, pērā i te whakakorenga o te taimaha te taikaha, kia aru ai koutou i te pūnaha etahi, me te mahi i ara ture ohie, ranei pai ano te hanga i tētahi hōtaka whakangungu. Ko te kupu tenei e kia kōrero i roto i tenei tuhinga.

Wae o te hōtaka. Hea ki te tīmata?

Kia tīmata a ki te meka e te oma - tenei mahi. I roto i tenei tukanga, tahuna Calories, te whakanui ake i auau pūkoro, te tinana kukū ki te hāora. A mo ia mahi, mo te hākinakina, me i reira ko te contraindication, no te mea o taua, a ka hiahia koe ki te hanga i te hōtaka whakangungu. I roto i enei mate, pērā i takawhita, tetahi tukanga inflammatory, myopia, mate ngakau, uaua tīponapona, tuwhenua, whakamanawanui flat, ngā mahi hāparapara i roto i te mua tata. Katoa o whakahuatia konei ki tetahi te runga ake koringa ako mo te whai ake: i mua i te whakangungu e hiahia ana koe ki te kōrero i te tākuta. Ki te mea i reira e tetahi raruraru i roto i te tinana, ko te mea e tika ana ki te tātai i te kawenga tīkina.

roanga o te mahi

Ki te kahore i kitea te tākuta contraindications papû-, ka taea e koe te tīmata whakangungu. He tikanga tino nui mō te tīmata: ahakoa e haere ana rere ki te ngaro taimaha ranei, e kore e rapu i ki whakaturia tonu pūkete mo te roanga o te wa, me te whānuitanga o ngā tawhiti rere. Kihai i whakaakona ki te uta i te tinana e tauhohe ki katoa o te hūhi me te mamae i roto i te uaua. I te tahi taime, no te mea o tenei piha i ki kia hiki mo te torutoru nga ra. Ko te he tenei a kore e kawea te hua e hiahiatia ana. kia iti ki te kawenga tinana mohoao i te ra tuatahi o te whakangungu. Ko te kupu he mea e tika ana ki te tohu i te huringa o te huru tinana whānui o te kaiao (te auau pini i mua, me te i muri i ngā akomanga, te wa whakaora o manawataki manawa noa). Āta, he mea e tika ana ki te whakapiki ake i te roanga o te kawenga.

He tokomaha e hiahia i roto i te rere hoki te ngaronga taimaha. Kia pehea te roa o e rere ahau i te wa ano, he tautohetia te pātai auau. kia tango tō hōtaka ki pūkete e i te tuatahi ko te mea e tika ana ki te faaohipa 10 ki te 20 meneti i te tere whakamarie. Ahakoa, ki te te mea tenei kia tīmata kawenga nui faaohiparaa i haere hākinakina. Ki te haere katoa te pai, i te koringa kia āta nui haere ki te kotahi haora. Ko te roa oma iti mō te tahu ngako - 30 meneti. I reira i muri i tenei wa i roto i te tinana timata tukanga kaha, ki te maka o te Calories anō. he tika Time ki te whakapiki ake i wā, ki te he hiahia i roto i rere hoki mate taimaha ki a koutou. Kia pehea te roa o e rere ahau ki te mutunga? Ko te wa tino pai mō te mate taimaha - 40-45 meneti.

Whakangungu i runga i simulators

Rere i runga i te ara pai whakakapi mahi i roto i ngā pāka me tapawhā. He kōwhiringa o aratau āwhina ki te whakapiki ake i te whai huatanga o te whakangungu. Ko e pā ana ki 30-40 meneti hoki haapiiraa. He pai ki te tīmata ki te haere. kia muri Tenei taahiraa e pā ana ki te 5 meneti. Na e haere koe ki te oma, ko te kawenga i roto i tenei take kia waiho te mōrahi (e pā ana ki 75%). Ko te wā mō te nui haere tere - e pā ana ki 2 meneti. Tata he tika 5 meneti ki te rere i te kawenga mōrahi. He tika e taea te tono rere wā mō te ngaronga taimaha. Whakaotia kia te mahi omaoma marama e haere ana mō te 3-5 meneti ranei.

Kaua e wareware e pā ana ki te rere wā

tito koe tou hōtaka whakangungu? He aha e hiahia ana koe ki te tāpiri i ki reira? Tata nei, whakaaro te rere wā ko te tikanga whai hua tino mō te mura anō kirokaramu. He aha hanga tenei momo o te iwi? Tuatahi e hiahia ana koe ki te matau te mea ko te ngako i roto i to tatou tinana. Ko te pūtau ngako o te tinana tangata - ko te pāhare e pā e te ana ki rāpoi nonireka toru. Ki tenei ngako me whakatuwheratia tahu rāpoi ngota pūhui. Ko te tinana mō tenei whakaaro e rua anake hormones - cortisol me te Adrenaline.

mohiotia Adrenaline te ki katoa, a kahore anake i roto i te hākinakina. painga Ko tōna - auau whiwhinga nui ki te toto, whiwhi ki taua, e iriti te reira me mobilizes nga rauemi pūngao o te rauropi, tae atu te hunga i roto i roto i te waikawa ngako. ngoikoretanga Big o tenei rauemi - te wa puaretanga poto rawa. Ka taea te huaina cortisol te huritua o Adrenaline. Engari o te tuku i te pūngao reira rite ki te piki i te reira. puta cortisol i roto i te bloodstream i te wa o te whakaiti tino o ngā taumata glycogen. meinga ana e ia te tinana ki te tango kore anake pūngao i te warowaihā wātea, engari ano ki te whakamahi i te ngako, me te uaua kiko. Ko te drawback matua o cortisol tenei, no te mea te mahi, ko te ki te maka o te ngako.

Kua rere wā mō te mate taimaha kua whakamahia pai mo te secretion o rua hormones hiahiatia. Ko te teitei tere rere taea whakaongaonga secretion o Adrenaline mōrahi. E horo'a ara ki te haere puhoi e faaineine i te tuku hou o te taonga. I muri i te mutunga o te wā rere i roto i te toto o tata kahore warowaihā, engari i reira ko te rota o waikawa ngakongako i pāhare whäkina. Na reira, ko te tukanga matua o te mate taimaha puta i roto i 5-6 haora i muri i te whakangungu. Ko e tika ana ki te meka i te whakatinanatanga o te tukanga matüora katoa o te tinana pau pūngao i te tuku o te ngako kitea i roto i te toto i muri i te īngoa tenei.

Hū mō te rere

He nui rawa ki te whiriwhiri i te hu hākinakina hoki mahi. Me pai te reira, ka hāneanea ki te noho i runga i tona waewae. I tua atu, kia tīpakohia reira kia taea te whakarato i te reira cushioning me te tautoko i te waewae. He tino nui te tawhā tuatahi no te mea i roto i te tukanga o te mutu oma me te turi hononga kawe kawenga shock. Hu, tautoko te waewae, ka whakarato i te pona tiaki ki te takoki me taumahatanga. I roto i te rere hu e kore me te rawa thickened wahi muri o te kapu. poka tenei ki te tikanga tika, me te faarahi te tūponotanga o te whara, me te whakaoho i te hua i roto i te kākahu me te roimata o te hononga iho. ngāwari kia whara uaua i roto i te rere i roto i taua hu. Kaua e patunga tapu hauora ki te ngaro taimaha.

technique rere

Ki te inoia e koutou tetahi tangata ahakoa kore ranei e taea ki te rere ia, he pea ki te waiho i te ohorere i te tauhohenga. I para tuatahi, e kore e tenei pātai meinga tetahi uaua. Ko he kitea anake tenei tapatahi, me te oma tikanga tūturu ake atu i te kotahi arahina ki injuries o te pūnaha musculoskeletal. Ko reira e tika ana ki te whakarongo ki ture ohie engari nui. Kia mahara te reira e mahi auau, me te technique tika - e te nui, ki te whakatau koe ki te whakamahi rere ki te ngaro taimaha. Kia pehea te roa e rere i te reira? kia tenei pātai e mahue hoki i muri.

Ki te rere tika e kore e tikanga waewae whakawhirinaki i runga i te rekereke! I tua atu, i reira kia kia kore haruru, ka te raveraa i oma. Kore, te auraa e waewae o te kaikawe mooni taia i roto i te simulator te ara park ranei, te hanga ahotea nui i runga i nga hononga. I koringa kore me wareware koe ki te āwhina ia ia ki ona ringa, i kia piko i te tuke. Ko tētahi atu tikanga: whai i te manawa. Me koe ki manawa i roto i te ihu, i roto i te take o te whakanui ake i te kaha o te oma - i roto i te hawhe-kati mangai.

A, no te ki te mahi?

Mō te wa pai ki te mahi, i reira e te ritenga whakaaro rere. whakahaere matou ngā akoranga rite ki te mea te wa o te ra, ko te pai ki te rere hoki te mate taimaha. Ka rite ki te hua, he wāhi kotahi o te tirohanga i runga i ranei he wa ngā pā i te whai huatanga o te whakangungu, kahore. Te tangata kerēme e anake he whai hua hoki te ngaronga taimaha te oma ata, e tu te tangata ki runga ki te meka i tutuki te hua pai te ki akomanga ahiahi. Ka taea e koe te mea ki te tino kotahi anake. kia mahi akomanga wā - te reira i te mea tino nui. A, ia kia whiriwhiri koe tetahi e he watea ki te tangata motuhake, i runga i nga āhuatanga o te rauropi, i te ahua o te mahi mahi rānei. Ahakoa i roto i te manakohia o ngā akomanga ata e taea hua i roto i te tautohe i te mea tonu he moka ake i roto i te kaihoroi rangi i roto i te pa ata.

He aha ki te kai i mua i te īngoa

I mua i te piha haapiiraa, e taea tukua koe koe ki te tika i te paramanawa marama, rawa, ki te te reira mahi ata. e kore te mea e tika ana e haere ana ki te rere i runga i te puku kau, engari he kai tonu i kore te whakaaetia hoki konei. Ideal - huamata huawhenua me te karaihe o te wai. I te mutunga o te whakangungu noho tonu iho i te tepu e kore e waiho. Te whati i waenganui i mahi, me te kai me kia i te iti rawa kia kotahi haora. I te tahi atu te ringa, ka i koringa, a muri tika Me ki te inu nui o te wai. I te raveraa i tetahi mahi hiahia koutou tinana hei rōrahi anō o te wai. Wāhanga o te putanga wai i roto i te werawera i te tinana, pau te i roto i te tukanga matüora e haere i roto i tenei wa ki atu kaha. Na roto i te peeraa i teie mau ture ohie e aroha koe rere ki te ngaro taimaha. pono ka kia pai hua whakangungu.

Me pēhea te ki te ara ake te tinana?

I roto i te tikanga ki te rere te ata kua kaha, me te kua homai nga hua e hiahiatia ana, i ētahi wā tu ake ki te timatanga o te whakangungu ki te ara ake nga uaua me te ua matao tinana katoa. Ka tango i tenei koutou i runga i mataara, pana te momoe, hoatu ivi puta noa te tinana. I muri i te īngoa, he mea e minaminatia ki te tango i te ua mahana. Ka wātea ia koutou uaua, me te atawhai ketia i muri i mahi. Ki te he reira taea, i muri i te tūmomo pakeke kia he pai mahana ake i te iti rawa 15-20 meneti i roto i te sauna. I roto i te tukanga o te whakangungu i te uaua kohikohi waikawa lactic. Ko tenei - te ino o te ahua o te mamae te ra i muri. Heat accelerates te sauna excretion waikawa lactic me faaore te sensations kino i roto i te ra i muri i muri i te whakangungu.

mutunga

Na, kua whakatapua tenei tuhinga ki tenei ahua o te mahi, rite koringa mo te ngaronga taimaha. Kia pehea te roa o e rere ahau, pehea maha, he aha te ahua o hu ki te whiriwhiri, me te ake - kōrero katoa i roto i tenei arotake. Me mahara te reira e anake ki mahi auau taea te whakatutuki i te tetahi hua. Na reira, i reira e kore e kore okotahi kia.