He maha ngā momo whara hākinakina, ā, he rerekē ngā whara hākinakina ki ngā wāhanga rerekē o te tinana tangata mō ia hākinakina. I te nuinga o te wā, he maha ake ngā whara iti o ngā kaitākaro, he maha ake ngā whara mau tonu, ā, he iti ake ngā whara kino me ngā whara whakapeka. I roto i ngā whara iti mau tonu, ko ētahi i puta mai i te whakangungu i mua i te whakaoranga katoa i muri i te whara whakapeka, ko ētahi i puta mai i te whakaritenga whakakori tinana hē me te taumahatanga ā-rohe nui. I roto i te whakapakari tinana papatipu, he rite te puta o ngā whara hākinakina o ngā kaiwhakakori tinana ki ērā o ngā kaitākaro, engari he nui anō hoki ngā rerekētanga. He maha ake ngā whara whakapeka me ngā whara taumaha. I te aroaro o te maha o ngā momongā whara hākinakina, mēnā ka whāia ngā mātāpono ārai e whai ake nei, ka taea te karo, te whakaiti rānei i te putanga mai o ngā whara hākinakina:
(1) Kia ū ki ngā mātāpono whānui o te whakakorikori tinana pūnaha me te taahiraa-i-te-taahiraa. Me rerekē te whakahaere i ngā kaitākaro o ngā ira tangata, ngā tau me ngā hākinakina rerekē ahakoa kua whara rātou, kāore rānei. Mena ka hoatu ki a rātou te nui o te whakakorikori me te kaha ōrite, ā, ka ako i ngā nekehanga o te uaua ōrite, ka whara ngā kaitākaro he iti te kounga. Āta karohia ngā tikanga whakangungu "takitahi-ki-te-kotahi" i roto i ngā wā whakangungu.
(2) Arotahi ki ngā mahi totoro. He mea hanga ngā mahi totoro hei totoro i ngā uaua me ngā kiko ngohengohe i mua, i te wā, me muri i te mahi whakakori tinana, kia tino marino ai ngā uaua kua totorohia, ngā kiko ngohengohe rānei. He pai tēnei mō te whakaora i ngā uaua mai i te ngenge, te ārai i te taumahatanga o ngā uaua, te pupuri i te ngāwari o ngā uaua, me te karo i te pakari me te rerekētanga o ngā tikanga whakakori tinana. Ko te mahi totoro hei whakarite mō te mahi he whakaiti i te matotoru o roto o ngā uaua me ngā kiko ngohengohe, he whakanui ake i te ngāwari, he whakanui ake i te pāmahana o ngā uaua, me te ārai i te taumahatanga o ngā uaua i te wā whakakori tinana. Ko te whakangungu totoro hohe te mea nui e whakamahia ana; ko te mahi totoro i muri i te whakangungu he mea hei marino. Ka taea e ngā uaua pakari me ngā uaua ngenge te tere ake te tuku i ngā matū kino ki roto i ngā uaua, te whakaiti i te mamae o ngā uaua, me te whakahoki wawe i te hauora tinana. Ko te totoro kore mahi te mea nui e whakamahia ana.
(3) Whakapakari i te tiaki me te āwhina i roto i ngā hākinakina. Hei karo i ngā whara pea, he mea pai kia mōhio ki ngā momo tikanga tiaki i a koe anō, pērā i te hinganga, te hinganga rānei i te teitei, me pupuri ō waewae kia piri tahi, me te tiaki tetahi i tetahi kia kore ai e whara ngā turi me ngā waewae.pona waewaengā whara. Akohia ngā nekehanga hurihuri hei whakamahana i te pānga ki te whenua; te whakamahi tika i ngā whitiki tautoko, me ētahi atu.
(4) Ko te whakapakari i te whakangungu o ngā wāhanga ngoikore me ngā wāhanga ngoikore, me te whakapai ake i tā rātou mahi, he huarahi pai tēnei hei ārai ingā whara hākinakinaHei tauira, hei ārai i te whara o te hope, me whakapakari te whakangungu o ngā uaua psoas me te puku, me whakapai ake te kaha o ngā uaua psoas me te puku, me te whakanui ake i te taurite me te taurite taupatupatu.
(5) Kia aro ki te whakangungu i ngā rōpū uaua iti. Ka wehea ngā uaua o te tinana tangata ki ngā rōpū uaua nui me ngā rōpū uaua iti, ā, ko ngā rōpū uaua iti te nuinga o te wā e mahi ana i te mahi hei whakau i ngā hononga. He maha ngā wā ka aro ngā whakangungu kaha whānui ki ngā rōpū uaua nui, engari kāore e aro ki ngā rōpū uaua iti, ka hua ake te kaha uaua kāore i te taurite, ka piki ake te tūponotanga o te whara i te wā e whakangungu ana. Ko ngā whakangungu o ngā rōpū uaua iti te nuinga o te wā ka whakamahi i ngā dumbbells iti, i ngā toia rapa rānei me ngā taumaha iti, me ngā taumaha taumaha.tinana o rungaHe maha ngā wā he kino, he kore āwhina hoki ngā mahi whakakori tinana. Hei tāpiri, me whakakotahi te whakakori tinana o ngā rōpū uaua iti me ngā nekehanga i ngā taha maha, ā, me tino tika, me tino tika hoki ngā nekehanga.
(6)Kia aro ki te pumau o te tinana matua. Ko te pumau matua e pā ana ki te kaha me te pumau o te hope me te tinana. He mea nui te kaha me te pumau matua mō te mahi i ngā momo nekehanga uaua. Heoi, ko te whakangungu matua tuku iho ka mahia i runga i te papa pumau, pērā i te mahi noho-ake, me ētahi atu, kāore te mahi i te kaha. Me uru ki ngā whakangungu kaha matua te piko me te huri i te puku.
(7) Whakakaha ake i te tirotiro-ā-koe, me te whakatakoto i ētahi tikanga tirotiro-ā-koe motuhake e ai ki ngā āhuatanga o ngā hākinakina. Hei tauira, mō ngā mea e ngāwari ana ki te whara o te hope, ka taea te mahi i te whakamātautau waewae kotahi, ahakoa he mamae te turi, he ngoikore rānei te turi, ahakoa he pai; mō ngā mea e ngāwari ana ki te whara o te whitiki takahuri, me mahi pinepine te whakamātautau āwhata pakihiwi (ina hiki ake te pakihiwi ki te 170 nekehanga, kātahi ka akiaki i te toronga o muri), ka pai te mamae. Ko te hunga e ngāwari ana ki te whati ngenge o te tibia me te fibula me te tenosynovitis o te uaua piko me mahi pinepine i te "whakamātautau pana-mati waewae", ā, ko te hunga e mamae ana i te wāhi whara ka pai.
(8) Waihangahia he taiao haumaru mō te whakakori tinana: me tino tirotirohia ngā taputapu hākinakina, ngā taputapu, ngā wāhi tākaro, me ērā atu mea i mua i te whakakori tinana. Hei tauira, i te wā e whai wāhi ana ki te whakakori tinana tēnehi, me tika te taumaha o te raketi, te matotoru o te kakau, me te ngāwari o te taura o te raketi mō te whakakori tinana. Kaua e mau ngā hei, ngā whakakai taringa me ētahi atu mea koi a ngā wāhine i te wā whakakori tinana; me whiriwhiri e ngā kaiwhakakori tinana he takirua hū rapa e rite ana ki ngā taonga hākinakina, te rahi o ngā waewae, me te teitei o te āwhata o te waewae.
Wā tuku: Oketopa-26-2022
