Tohu Whāinga o te mana-whaiaro: te whakaahuatanga, ngā āhuatanga, ngā momo, me he rārangi

kaitäkaro Ngaio me te iwi te hunga e mātātoa me nahanaha whai wāhi i roto i te mahi ā-tinana, te whakamahi i ngä tohu e rua tuakiri, me te whāinga o te mana-whaiaro ki te ū ki te tika, manawataki whakangungu haumaru.

Types o te mana , me o ratou āhuatanga

Whiwhi raraunga i runga i te āhua o te mahi tinana pā te tinana te faaohipa, te tātari me te ako i roto i runga i te täkupu tuku ki rite te mana. I roto i te mahi, tenei mana ko te arowhai motuhake e kua whakaurua i roto i te hōtaka mo te whakangungu o te mātauranga ā-tinana mo te arotautanga o te tukanga whakangungu. Ki te a ratou e matakitaki ana he wātea pupuri pūkete nahanaha i roto i te wāhi tino nui e rua:

1. Kia pehea te taukei tikanga o ngā mahi nekeneke.
2. I runga i te mau huru-tinana e aha te taumata o te whanaketanga.

Ka taea e Aroturuki kia rite whai:

• I roto i te wāhanga: aromatawai o te mea hākinakina, hangarau me te whakangungu rauhanga e whai wāhi i roto i te wāhanga ngā.
• O nāianei: te warea o huringa rā i roto i te akoranga o te faaineineraa.
• Whakahaere: ko te i whakarite tere o te kāwanatanga e pā ana ki i tetahi wa i homai.

tikanga mana

Hei whakatinana i enei whāinga, mātakitaki whakahaere he rangahau o tauira, te tātari tuhinga rerengamahi, te mātakitaki i te ahunga whakamua o te whakangungu, rēhita me te tahi atu tawhā mahi, me te whakamatautau i te taumata o te ineineraa i roto i ngā āhuatanga.

I tua atu i kitea waho, me te āhua o te ako i te faufaa rahi te faaohiparaa i he mana-whaiaro. Ana tikanga he mehua tuakiri, me te whāinga o te whaiaro mana-o te huru tinana, whakaritea mahi ia, me te hua te he rapunga whakatakotoria o raraunga, tātari tenei mōhiohio, tohunga e whai wāhi i roto i te faaineineraa o te kaipara e taea te whiwhi mōhiohio ahurei (kore e wātea ana mō te tahi atu momo rangahau) me ki te hanga i te maha o nui whakatau.

Ihirangi whaiaro

Kaipara, e puritia ana ki te mana-whaiaro, mataara wā aha tona ahua o te hauora, te whanaketanga ā-tinana , me te whakangungu tinana, me te pehea enei tawhā huri rite ki te hua o te whakangungu. He mea tika ki te tiaki i te pānga o ngā wā tohutohu, ka whakakore i te mōrea o te takanga o ngā raruraru hauora. mehua tākaro me tuhia tona ahua, te whakamahi i ngä tohu e rua tuakiri, me te whāinga o te mana-whaiaro i roto i te mahi akomanga me i waenganui ia ratou.

He aha te hiahia mo te mana-whaiaro

e kore ko tōna mahi anake i roto i te mātauranga o te tirohanga tika o te whakangungu, engari ano hoki i roto i te hanganga o te hononga atu matau ki a ratou, akuaku whaiaro, whakangungu, mahi me te ora tikanga, nga ture o te okiokinga me te ora.

Hei whakaaro mo te hua whiwhi i te mana-whaiaro, whakaako te kaipara ki te pupuri i te rātaka o te mana-whaiaro. Me wā tuhia tohu tuakiri, me te whāinga o te mana-whaiaro i roto i te mara e hāngai ana i roto i te tikanga ki te whakarite tātari tika, me te wā.

Ko te wero o te mahi ki te rātaka e:

• Nui haere te matauranga o te taea me ngā ture o te whanaketanga ā-tinana.
• Ko te rironga o nga pūkenga e hiahiatia ana mō te aromatawai tika o te whakangungu psychophysical.
• Taunga ki te huinga o tikanga mana-whaiaro ohie e wātea ana.
• Whakarite i te taumata tae e te whanaketanga tinana, me te tinana o, mo te whakatikatikanga wā o kawenga.

tohu Whāinga o te mana-whaiaro

E rua ngā rōpū o tohu e whakamahia ana mo te whakatinanatanga o te mana-whaiaro: tuakiri, me te whāinga.

Ko te tohu whāinga o te mana-whaiaro ko nga raraunga e whakaatu te whānuitanga o te pānga o te mahi i runga i te pūnaha Cardiovascular me te tinana katoa. I roto ia ratou:

• He pini me tona auau.
• Taupū roto i te kaha faufaa (VC).
• Manawa, me tona auau.
• pēhanga toto.
• Ko te taimaha o te tinana o te kaipara.
• He tauira me ngā whakamātautau o te natura mahi whaiaroaro ranei.
• Sports hua.

Enei mehua whāinga o te mana-whaiaro tino tika whakaatu te āhua o te tauira. Ki te tiki i te pikitia pono o te raraunga kia tuhia i wā auau (mo ia tohu i reira he tikanga, me ngā ture o te ine). Hei tauira, whanganga taua tohu whāinga whaiaro pērā i auau ngakau, me te pēhanga toto i muri i whakangungu ki wā o te maha tekau o hēkona ki tino ū.

Hoki atu i runga i ngä tohu whāinga

Pulse - Ko te tahi mea e taea te pēnei ki tohu whāinga tenei. Ko te auau ngakau ko he tino rerekē i te pini iwi tinana hohekore kaitäkaro pai-whakangungua. Whakatauria 40 kapakapa ki te meneti tohu te manawanui tinana o te ngakau, me te taea te i titiro rite te putanga o te tukanga pathological.

Akiaki o VC te maha whakamahia ki te whakatau i te kaha utanga tomu'a: te raro te taumata, te teitei te tauira ngaohiko.

auau romahā o kaipara o te 20 ki te 25 taime i te minuti he angamaheni mo te kawenga iti, neke atu i te 25 me te iti iho i te 40 tohu taumata ngaohiko āhua, me te tere o nui atu i te 40 te whakahā ia meneti tohu te tiketike (mōrahi) kawenga. Ki te whakanui ake i ngā taumata o te tinana o te manawa o te tangata i roto i te āhua marino te hoko i te reira iti noa. whakaiti ana tēnei wa whakaora i muri i mahi kaha.

pēhanga toto - tetahi o nga tawhā tino nui i roto i te rārangi e ko he mehua whāinga o te mana-whaiaro. Ko te mahi o te pūnaha Cardiovascular taea te āhuatanga e te taumata pēhanga pai: pai whakangungu tinana whakatairanga manawanui o nga uaua katoa, na whakahokia te pēhanga i roto i te torutoru noa meneti i muri i te mahi.

mate taimaha i muri kawea mahi i roto i te mea he tohu tika o te kaha, me te ahotea paearu kaha.

Ko te whāinga ngä tohu o whaiaro-mana te tahi o te noa whakamātautau me mau tamataraa, e rite poto-wā supply o te tetahi kawenga, whakatika te huru o te kaipara i me ona hua, me te he rite o enei raraunga ki te ture. Nuinga o ngā wā e waiho i raro äkonga ki te roa o te manawa, tatau nekehanga ringa, e rima-meneti pikitanga i runga i te pae, squats me ētahi atu whakamātautau.

He aha i huaina ko tohu tuakiri o te mana-whaiaro

Ko te whāinga o ngā tohu mana-whaiaro - te hunga e taea ana te ruri te whakamahi i tetahi mea, me te āhuatanga e te whakatau i te tawhā tau ine ranei toharite. I te wa ano, to ratou anake i te āhuatanga aromatawai tuakiri (pai, kino, he rota, he iti), me te kore e taea te tuhia ranei tika whanganga.

I roto ia ratou Ko nga tohu e whai ake nei:

• hauora whānui.
• Moe.
• Hiahia.
• Ko te tōtika o te āhuatanga hinengaro, me te tinana.
• Ko te toenga o kare pai, me te kino (te ahotea).

Te whakakī i te kaipara rātaka aromatawai auau i te kounga o enei tawhā. Na roto i te whakaiti tuakiri aromatawai kaimātakitaki e taea ai, kei taumaha te huru o te tinana kia rite ki te hua o te ahotea nui, rohirohi, ngā hanganga ture kāore ranei te timatanga o te mate.

Āhuatanga me pū o te mana-whaiaro

riro ana te matua whāinga whaia mana-whaiaro motuhake, aroturuki auau (te whakamahi i ngā huarahi ngāwari, me te utu) ki te kite pehea te tinana whanake he āhuatanga tinana rite pai rite te tikanga i roto i nei awe ai i te mahi me te hākinakina.

Ngā mihi ki te whakahaere tika o te rātaka me te tika i hanga reira taupū, he reira taea ki te tautuhi i te pānga kino o te mahi tinana i runga i te faaohiparaa i.

Ahakoa tenei, anake kia kitea te mana-whaiaro hei huānga wāhi o te mana hauora, engari e kore e rite ki te whakakapinga. Ka taea e Taumahi hei whaiaro-hauora, mātauranga matatini ranei (ngā tohutohu e rua). Ka taea e te uiui rātaka raraunga, kaiako kaiwhakahaere ranei kaipara whakarite te mahi, me te tākuta - wā ki te kite i te ine i te täkupu o tohu nui.