Tūmomo Totonú i roto i te omaoma

ahua kuti Perfect ko te moemoea tawhiti mō te iwi maha. I roto i te tikanga ki te whakatutuki i ngā hua nui, kia noho koe i te rota o te wā me te kaha, te whakamahi o te omaoma, me ki te whakawhāiti i ratou i roto i te mana. I mua i te tīmata ki te tākaro hākinakina, e hiahia ana koe ki te feruri i roto i te hōtaka, ko te whakangungu i roto i te omaoma e tika mo koutou.

Getting Started

E kore e taea e koe te tika tīmata ki te pikaunga nui, ki te he koe i te tīmatanga. rapu hākinakina he huarahi pūnahanaha, na he reira pai ki te kōrero i te kaiwhakangungu ki a koutou, whakawhanakehia e ia he whaiaro mahere whakangungu i te omaoma. I roto i ia wātū, e hiahia ana koe ki te mahi i runga i te rōpū uaua motuhake. kia hoki whakawhanake mahere haapiiraa e tango ki pūkete te whāinga rawa e hiahia ana koe ki te whakatutuki i. Ki te hiahia koe ki te ngaro taimaha, ka manako koutou he hōtaka o whakangungu i roto i te omaoma, engari ki te hiahia koe ki te riro uaua papatipu, ka whai akomanga ki te whakarite i tino rerekē.

Me koe ki te whakaturia koe ki runga mo te meka e ka waiho i te hua kitea i muri noa i te mahi roa, me te hua. Ehara i te mea e tika ana ki te ripeneta huri tona mahere o whakangungu i roto i te omaoma, ki te whakatutuki i ngā hua hohoro. e kore e he huarahi taua kia pai. Koe ngaro anake wa, pūngao, a ka te hihiri. Ko reira tika hoki ki te tango ki pūkete te meka e i muri i whakangungu te tinana me te nui etahi o te okiokinga. Kaua e whai wāhi i roto i nga ra, ki te whakaoti i mate o te kaha. Tika whakawhanakehia i roto i te hōtaka omaoma īngoa ngā toru ki te wha ngā wā ia wiki.

Diet i roto i hākinakina

Tika kai tōtika - ko reira te tahi mea i waho i roto i te hōtaka whakangungu omaoma kore he whai kiko ana. he tika kai whakaritea i runga i te pūtake o ngā hiahia o te kaiao i roto i te ngako, pūmua, te warowaihā me ngā matūkai. Ano, ki te kia te whakamahia te kai whakaitiiti kotahi, ka hoki te huinga o te uaua papatipu e hiahia ana koe ki te kai tino rerekē. Kia tino ki te pupuri i tenei i roto i te ngakau. A, no te whakawhanake i tētahi kai e he tika ki te tātai, e hia Calories ka hiahia te tinana i roto i te whakangungu, me te i muri ia ratou.

Me pēhea te ki te whai wāhi i roto i te omaoma, ki te ngaro taimaha

Kia mahara ki e kore e taea te hoatu noa koe i te kawenga nui i runga i te tinana. Me ratou ki te hanga āta, i muri i te wiki tuatahi o ngā akomanga, ka taea e koe te neke ki te wha workouts ia wiki. Hei tauira, e waiho he kōwhiringa nui whakangungu i runga i Rāhina ko Rātū, a ka - i runga i Rāpare me te Rāmere, kia hoatu e koe tou tinana i te ra okiokinga. kia hoatu te haora o tana meneti tuatahi o mahana-ake kotahi tekau ki, i roto i te īngoa, ka taea e koe te tiki kino ia, akina wareware te omaoma mo te wa roa ranei - roanga o whakangungu.

Ko te hua pai i roto i ngā o te mate taimaha te tikanga hoatu manawa: wīra, mahi pahikara, te kauhoe. I roto i te tīmata i te tikanga ki te tahu ngako, me rere koe i te iti rawa 40 meneti kahore hoki e mutu. Rewa 20 meneti he rawaka. Hoki te marama o te whakangungu ki te kai whārite, ka taea e koe ngaro ake ki te ono toka.