Momo Modern o mahi nekeneke

mahi tinana - he wāhi o te ora hauora. E huaina Ngā momo o mahi tinana ki te faaohipa. E ratou he pānga painga i runga i ngā pūnaha katoa o te tinana, te whakapai ake uaua reo, huru me te huru kiri. Aha atu kia mohio ahau e pā ana ki te korikori tinana?

Hauora & Sports

Sport whai wāhi nui i roto i te ora o te katoa. Ko te hiahia ki te hoatu ranei e kore e hoatu e te mahi tinana he kore ki te kupu. Me kaupapa me te mānukanuka tinana hauora. mahi tinana - he reira te huru hauora tuatahi, me te tino nui. haere tahi Movement tangata i whanau. Kei te kaha poipoia te tamaiti hou ona waewae, me ringa ki te totoro uaua maru. Ka rite ki te tamaiti ako ki te haere, he tino uaua ki te pupuri i roto i te wahi. Ko te tinana ano hanga te koati ki te rere me te peke. hopoi mai te reira i pai nui ki ngā uaua katoa.

e kore e tukua tonu Modern tikanga ora te tangata ki te horo'ai rawaka wa ki to ratou hauora tinana. He mea kino rawa, no te mea te hauora - he nui. Ko nga mea katoa kia kua he hōtaka raru, me kitea e koe te wa noa mo te tūmomo kaha. tino taea auau, ara kawenga iti whakapai ake i tō hauora whānui, te pūnaha ārai mate, me te whakaara i te wairua. I roto i te tikanga ki te tōtika mahi ki, me mohio koe he aha te momo o te mahi tinana fe'unga ki a koutou - ko te aha te tuhinga o tenei ra tenei.

mahi nekeneke

I roto i te reo ohie, me te mārama, mahi tinana - he mea he tinana matatini o mahi nekeneke e puta aunoa ranei ki te whakaaro. mahi tinana mahia ki te whakaaro, ka karanga whakangungu. Me kï reira e te mahi pūkaha o kararehe, ko te mahi matua o te pūnaha uaua. Hoki te tangata rite tenei ko he hiahia koiora nui. He taea oranga me te mahi hauora o ngā pūnaha tinana katoa anake i te tetahi taumata o te mahi. Te kore o te mahi tinana e taea te ngāwari whakaritea ki anoxia, kore o huaora ranei, koia ko reira tika ki te matau ki ta tūranga te hākinakina. hāngai ana mahi Motor te i runga i te mahi tinana timatanga - mohio, a whakahaua mahi. Kei te mahi o āraitia te me ngā nekehanga.

Ko te mahi nekeneke o te tangata e taea e o toru momo. Kei te whakaritea te reira i, i roto i te wahi, whakaritea, me te kore whakaritea. Ko te momo o te mahi tinana muri he noa mahi nekeneke, e whai kahore tikanga. Ko tūturu i roto i te tamariki taitamariki reira, no te mea kei noa ratou "ui" o mahi tinana, e ai ranei e kore e whai i te whakaaro motuhake. whakamana mahi wāhanga-whakaritea te ki te mahere motuhake, engari e kore ko te kawenga ake te whāinga hopea. kia waiho he mahi ata, kēmu waho, kanikani tenei. ngā mahi kua whakaritea - he kawenga rawa tīpakohia e kia he tetahi pānga i runga i te tinana tangata.

Āhuatanga o te mahi nekeneke

Ka taea te whakarōpūtia e rave rahi paearu momo o mahi nekeneke, whaiaroaro e taea kia tino rerekē i runga i te tangata whāinga hopea rānei. E ratou he āhuatanga ine, me te kounga. E whakaaro ēnei āhuatanga e rua ki te hei i te taketake. Kua Kua ahu nga ētahi atu katoa. āhuatanga ine ki mokowā pūkete me ngā tawhā pae tino. Tenei maha o ngā nekehanga, ratou rōrahi me te maha o aua. āhuatanga kounga e hāngai ana whakaatu huringa mahi puta i roto i te tinana i roto i ngā mahi tinana. Ēnei tohu ngā utu pūngao pau e te tinana i roto i mahi mahi tinana mahi i roto i te whānui ranei.

Whakataetae me te whakangungu tohu te wāhi matua mō te mahi tinana. Ko te tiketike rawa ratou uara mahi, me te tōtika me te tutuki rohe teitei. I ngā whakataetae i roto i te tangata puta Adrenaline, mahi te tinana i te mahi tihi. e kore e whakataetae te wā, me te auau tonu pai mo te tinana, engari ka waiho atu te utu "tino" ngā rawa whai hua, me te ka mahi rite etahi ahua o te rere. Ko nga hua o te mahi e taea te kōrero tino roa. Ko te ara tino whai hua o te mahi ki to koutou tinana me te hauora, e hāngai ana nei te i te whakanui i te painga o te mahi kaha tenei.

Te faufaa a te uara o te whakangungu me te whakataetae ko e whai ake:

• whakawhanake ngā whakaritenga motuhake mo te tukanga whakangungu;
• whakapai ake ngā āhuatanga whakatauira o kaitäkaro;
• Aromātai whakamātautau Whanaketanga o ngā āhuatanga o kaitäkaro takitahi;
• tikanga whakangungu whaihanga.

Ngā momo o mahi tinana

runga Utaina i roto i te kaha. I roto i te katoa i reira e toru nga nekehanga o te kaha: he ngāwari, āhua, me te tiketike. Ko te momo matua o te mahi tinana e mohio ana koe. E kore e pera nui, e tika? Me pēhea te ki te whakarōpū ratou? Tenei ka aparau i tatou i roto i te kōwae e whai ake nei.

momo katoa o te mahi tinana he pānga painga i runga i te tinana tangata, me ona pai-oranga me te huru. Ko te mea e tika ana ki te matau e taea whai kore katoa te uru ki te kawenga katoa hoki te maha o ngā take. kia whai ngā āhuatanga hauora e kore e e tukua mahi kaha te tangata. I roto i tenei take, he mea nui ki te whakawhanake i to koutou ake hōtaka whakangungu, e ka kia nui ki te uta i te tinana, te aperaa i kikī. A feruri i te momo o te mahi tinana i runga i whakapaunga pūngao.

titau kawenga Light utu pūngao kaua e nui ake 2-3 Mets. Hoki tenei mahi ngā te ohipa ngā (horoi, auriraa, te tunu kai, horoi, te mahi i te rorohiko, a na i runga i. D.). He he e taea hoki te pēnei he kawenga marama kēmu roa o pūkura, korowha kanikani ranei.

titau utu pūngao e pā ana ki 4-6 Mets mahi tinana He āhua. Hoki tenei kawenga taea te pēnei ohipa hohe atu (horoi o patunga, mahi ana ki te kaihoroi mārua, hanga). Kei roto hoki e haere ana, omaoma, Skating, faahee, a na i runga i. D.

titau kawenga High pūngao i Ko a 7 runga ake. Kei roto te reira i te momo e whai ake nei o te mahi tinana: waka, tarapekepeke, te whakangungu i runga i te pahikara tū,, koringa, reti ana me te retireti ki te kawenga i runga i te ngakau. Ko te hunga i kohi pūngao taea te kitea i roto i whakangungu kaitäkaro ngaio, ina tangotango, i roto i te maina kohatu.

Tohu o te mahi tinana

Kei te mohiotia te reira e momo tīpakohia tika o te mahi tinana he pānga painga i runga i te tinana tangata. Ko te whai momo katoa o te mahi e tahoê ratou etahi tohu? Na, tīpako i te hunga matua:

• momo o mahi;
• faaohipa Momo o mahi;
• puka o te mahi;
• takotoranga pāpori.

E ai ki enei āhuatanga wehewehe ano nga momo e whai ake nei o te mahi tinana:

1. mahi hākinakina.
2. ngā mahi hākinakina.
3. Sports me mahi tākaro.
4. Sports me mahi tākaro.

Modern ā-Iwi whakamahi katoa o enei momo o ngā mahi e tango tatou i te titiro.

mahi Sports - e kore te mea he hākinakina, engari he pānga e whai hua ana i runga i te iwi tenei. Ko tōna whakaaro, ko te whanaketanga tahi o ona ope tūturu me wairua. mātauranga tinana ko te huru nui mo te tikanga tangata whānui. he maha o ngā wāhi tenei mahi kua:

1. Whakangungu me te Whanaketanga. Kei te hāngai te reira i whakangungu te nui pūkenga nekeneke, te whanaketanga o okana katoa me ngā pūnaha tinana. I roto i tenei take, te whakamahi i mahi faaapî e taea te mahi i te iwi i runga i to ratou ake.
2. Sports me hākinakina. hāngai te reira i whakapai ake o te tinana katoa, ki te hoatu ngā āheinga me ngā pūkenga o te mātauranga ā-tinana, te whanaketanga o etahi āheinga ā-tinana whaiaro.
3. Ngaio-hāngai. Hāngai ana i te whakapai ake i te pūkenga tinana ngā i roto i ngā hōtaka whakangungu motuhake.
4. Fakatonutonu. Hāngai ana i whakakore hē i roto i te āhua hanganga ranei o te tinana.

āhuatanga mahi hākinakina e te tangata whaiaro e hāngai ana te whakawhanake i roto i te tetahi hākinakina. Ko tōna painga tino nui ko e whakarite reira te whanaketanga o kahore tinana anake, engari ano hoki nga huru maitatai whaiaro o te tangata. Ka taea te āhuatanga mahi hākinakina e whai ake:

• te hiahia ki te whakatutuki i ngā hua mōrahi i roto i te hākinakina whiriwhiri;
• kohakoha tinana nui;
• mōhiotanga tūmatanui o te faufaa o te mahi hākinakina.

Ko te momo matua o te mahi tinana ngā he peka iti - mahi whakataetae. whakamana ia i te rohe o ngā kaha hinengaro, me te tinana o ngä kaitäkaro ki te tirohanga ki te haamauraa i te lekooti o paetae.

E arotahi hākinakina me ngā kēmu ngā mahi i runga i te kapa whakatutuki i ngā hua e whai kiko ana. He wāhi tino nui ko te kaha ki te mahi i roto i te rōpū , me te ki te mahi kia rite ki te mahere whakaaro-i roto i. Ko te āhuatanga matua o enei mahi:

• te aroaro o ngā āhuatanga tere te huri;
• papā ki ētahi atu kapa;
• te takanga o te mau fifi e rapua e te huarahi rōpū;
• mōhiotanga o te he mema o te katoa me te wehewehe;
• whānui o mana'o ite i roto i te kēmu momo.

Sports me mahi tākaro, ko te tino rite ki hākinakina me kēmu hākinakina, engari i reira e te tahi mau rerekētanga. takoto ratou i roto i te āhua o te mahi. Ko te tino whai hua i roto i te wāhanga tuatahi o te hanganga o te tuakiri me te āhuatanga tinana o te tangata tenei pikaunga, na te maha whakamahia te reira i roto i te tau kōhungahunga. Ko te āhuatanga matua o enei mahi e whai ake nei:

• taime aroaro whaihanga;
• te kaha ki te huri i te hanganga me te whakaaro o te kēmu mo te whanaketanga o ngā kaha auaha;
• taea ki te wahi taketake o te kēmu, me te tohatoha o tūranga;
• whāinga tuatahi ko te momo o te gameplay me kore te paetae o etahi hua.

aratau hohe

E whakaritea Ngā momo o aratau mahi nekeneke i runga i ngā āhuatanga. Taua āhuatanga e: .. ki te taea o te manawanui urutau, te akoranga haumanu o te mate, kaha mahi o te rauropi, etc. e tino nui ki te whakaaro i roto i te tikanga ki te hanga i te aratau kouma katoa o enei āhuatanga. Ka taea te wehea momo o aratau mahi tinana ki e rua ngā kāwai matua: kaha, me te hāngū.

whāinga Hohe ki te whakaongaonga me te faaohipa i te tinana. Ka rite ki te putanga i reira he kare pai, he tīrama hauora me te mana'o o te utu. Uaua riaka he pānga nui i runga i te huru whānui o te tangata, ko te meka roa-whakamatauria, ka kï tenei. e āhua aratau Active me te māia-whaiaro. He tūranga nui tō te e te wāhanga hinengaro, e hāngai ana nei te i te whakatairanga i te ngākau o te noho noa manawanui i roto i te whare hauora. E tika ana kia tino tupato ki te tautapa i te aratau hohe, rite te manawanui e kore ai noa e taea ki te piri ki a te reira. Ka rite ki te hua, kia hua i roto i te mau hopearaa noa kino te whakatau taua. Vahe ki aratau ara kia te pūtake o te tau, tikanga, huru o te manawanui, atamira o te mate, mau faaiteraa haumanu, taumata tinana, me te pera te rauropi katoa. D.

aratau hāngū, kore o te mahi ranei e taea te whai i te pā tōraro i runga i te huru o te manawanui. Kei te matau te reira e kore e kia ātete nekehanga marino, me te kaha ki tahi i te tahi. kia ia momo o te mahi te tāpiritanga ki tetahi atu momo. He utu ano hoki te reira i whakaaro e te aratau hāngū i roto i tetahi take mata ki etahi ka marere nei o hononga pūpū makatuunga. wāhanga nui o te aratau hinengaro, me te hāngū - .. ngoikore te mate ruku, negative, whakaata etc. kia tino pōturi iho oro uaua te tukanga whakaora katoa.

tūroro hohe

Ngā momo o mahi tinana o te manawanui wehea ki:

1. moenga okiokinga Nohoture.
2. Bed okiokinga.
3. aratau Polupostelny.
4. aratau Common.

Tino moenga okiokinga te tohua hoki te mate kino i te wā wawe. Ia tino whakawhāiti te haere noa o mahi o te manawanui. e kore koe e taea te tiki ake i koe, noho iho, me te ara tahuri i te tahi atu taha. Enei momo o mahi nekeneke tangata i roto i te tiaki pūngao, e kia mahi hei rahui i roto i te whawhai ki te mate.

Ko atu kanorau Bed okiokinga. Kei te whakaritea e ia kia rite ki riro mārama te tukanga whakaora. Ko tenei aratau āhei te mahi pūkaha anake i roto i te moenga. ngā mahi katoa ki te tiaki hoki ratou, akuaku whaiaro me te kai tōtika i hanga e te ngaio hauora.

taea aratau manawanui Polupostelny ki a koutou haere, noho, haere koe ki te wharepaku me te kai. Kei te tino whakamahia nuitia te reira i roto i mate o te taimaha waenganui, me te marama.

āhuatanga aratau manawanui Tapeke e te meka e kore te mahi tinana iti i te katoa. Pakeke takitahi e taea te kawe i nga mahi e tika ana katoa, a ka taea e te tamaiti e haere me te tākaro i roto i te ara, haere tahi e te pakeke.

momo Extreme o mahi nekeneke

He tino tika mō ngā pakeke me ngā tamariki ēnei momo o mahi. I muri i te katoa, kua hāngai ratou i te whakatutuki i te hiahia taketake mō te mōrea me te huringa o ongo. kia whanau te reira i roto i te ngakau e kia āta whakaaro te momo o te mahi tinana mō ngā tamariki. Ko te tika tenei i roto i te tikanga ki te karo aituā. Ki taea te momo tino o ngā mahi ngā faahee, pahikara, me te pera i runga i .. i enei mahi katoa he nui nui o te mōrea, ahakoa te taumata tiketike o te faaineineraa tangata. Enei momo o mahi tinana, he pānga painga i runga i te huru tinana, he noa koha whakangā hinengaro. Tahuri ki te taumata ake ao, ka taea e tatou e te mea e taea tino taua ahotea whakaiti i te ōrau o tītohu kino, me te taihara i roto i te hapori.

kohi pūngao

momo katoa o te mahi tinana hangaia ki te tahu Calories me ngā te nui etahi o te kohi pūngao. Ahakoa i roto i ngā āhuatanga o te okiokinga oti noho tonu te tinana Calories. E pau ratou i runga i ngā tukanga ā-roto: mokowhiti, nakunaku, toto rere i roto i nga oko, me ētahi atu pau nui o te pūngao ki te whakarite ratou oranga pūnaha tinana katoa ... puta te tukanga utu matua i muri i te moe i runga i te puku kau, me i te pāmahana o 15-20 nekehanga. kia rerekē kohi Power te āhua ā-o te rauropi, me te aroaro o te mate i runga i te āhua. Ki te ko te mahi he repe ngā fakahohaasi okana te ranei, titau te tinana atu te pūngao ki te whakarite i te mahi.

Na roto i te maha o te pūngao pau i runga i te pūtake o te mahi ngaio, e taea te wehea iwi ki 6 ngā kāwai:

• 1 rōpū - iwi e arahi te āhua sedentary, tino maha he reira kaimahi tari. noho ratou i te ra i roto i te 2200-2500 Calories.
• Rōpū 2 - te iwi e whai matatu uaua noa, engari mahi e noho ana. Ēnei ngā rei, kairarau me ngā kaiako. noho ratou i te ra i roto i te 2600-2900 Calories.
• Rōpū 3 - he iwi e whai i te matatu uaua ratou, engari ko reira tino iti. Tenei rōpū ngā tākuta, kaimahi me postmen. Ko ratou he ururua o pūngao rite ki 3000-3100 Calories.
• Rōpū 4 - iwi ki te mahi uaua kaha (kaiako, conductors, rehe). He rite ki te 3500-3700 Calories ratou utu pūngao.
• 5 rōpū - te hunga e whai wāhi i roto i te mahi taimaha tinana (kaimahi awheawhe, kaitäkaro ngaio). I roto i tenei take, pau reira e pā ana ki 4100 Calories.
• Rōpū 6 - mahi rawa uaua (kaikeri, kaimahi kohatu). He rite ki te 5100 Calories utu pūngao i roto i tenei take, engari i taea e nui tenei paepae.

Ahakoa te pōhēhē noa e mahi hinengaro he moka rawa o te pūngao, na ko reira whakaaro nui ki te hanga i tō kai.

tamariki hohe

momo Modern o mahi tinana tukua ki a koutou te tīpako i te hākinakina tino tika mo te tamaiti. Utaina mo te rauropi tipu ko te take nui, me te mahuinga ia i roto i te tupu mauritau me te whanaketanga. I roto i te sotaiete i teie mahana i reira he he hehema ki te waiho i te ino i roto i te hauora tamariki. Ko tētahi o nga take matua mo tenei ahua o take ko te kore o te mahi tinana. Ahakoa te meka e momo hou o te mahi tinana he rawa whānui, me te ngā, nga tamariki pai kēmu rorohiko, me te whakangahau i runga i te Ipurangi.

I roto i te tikanga ki te whakapai ake i te aratau nekeneke o ngā tamariki, he mea tino nui ki te ako i etahi āhuatanga takitahi i roto i ngā momo rerekē o te mahi. tautoko te huarahi taua e pūtaiao A. N. Leontev, AP ko AV Ussova Zaporozhetc. taea ki te faatupu i roto i te tiaki tamaiti o ratou hauora i te wawe tau huarahi rerekëtanga takitahi anake, ko te.

He mea nui ki te whakaako i ngā tamariki ki ngā kēmu kaha, runaruna pūkoro, te mātauranga ā-tinana me te ngā tukanga tempering. Ki te homai e koe i tenei whakaaro e tika ana i te wawe tau, ka kite i te tamaiti pēnei ngā rite te mea o te akoranga.