Ka kati pea te whare takaro, engari ka taea tonu e koe te neke haere o to tinana! Hono atu ki te kaiwhakaako whakapakari tinana Jeremy Park me I Te Mohio mo te mahi i te kainga ka pupuhi to ngakau, ka rere te werawera i roto i to ruuma noho — kaua e whakahua, kia kaha o uaua, kia piri.
Mena kua herea koe mo te wa, ka whakamahia e tenei whakangungu nga uaua katoa mo te wera o te tinana i roto i te iti iho i te 20 meneti.
Kaore koe e hiahia ki tetahi taputapu, engari he whariki yoga, he mea rite ranei mena kei te mahi koe i runga i te mata pakeke. Mena kei te pirangi koe ki te taapiri i te parenga kia whakawero ake i tetahi o nga nekehanga, ka taea e koe te whakamahi i nga taumahatanga, i nga roopu, i nga roopu ranei nga mea i kitea huri noa i to kainga he taumaha ki a koe. Heoi, ko te whakamahi i to taumaha tinana i konei ka nui kia werawera koe.
1. Push-Up Inchworm (4 huinga, 10 whakautu)
Tīmata mā te tū teitei, kātahi ka toro atu ō ringa ki raro ki te papa ka ngokingoki ki te tūnga papa. Me mahi kotahi te pana-ake ka hoki whakamuri i o ringaringa ki te tuunga tu.
2. Te Huka Huka (4 huinga, 15 whakautu)
Me timata to waewae matau ki mua me to waewae maui ki muri, he rereke ranei. Na, peke ki te huri waewae. Whakamahia o ringaringa hei awhina i a koe ki te taurite ma te piu whakamua i te taha o te ringa mai i to waewae o mua.
3. V-Ups (3 huinga, 15 whakautu)
Me timata ma te takoto papa ki runga i to tuara me o waewae ki waho me o ringaringa ki runga i to mahunga. Toia to puku ki roto, ka pupuri i to tuara o raro ki te papa. Na, ma te whakamahi i to puku, whakaarahia o waewae me to rama, toro atu o ringaringa ki o matimati ki te hanga v.
4. Paopao Pakihiwi (3 huinga, 30 hēkona)
I a koe e noho ana i runga i te papa teitei, whakamahia te ringa kotahi ki te paopao i te pakihiwi ka tuaruatia. Whakauruhia to matua kia kore ai o hope e oho. Mena ka hiahia koe, ka taea e koe te horahia o waewae kia whanui ake.
5. Burpees (3 huinga, 20 whakautu)
Ko tenei nekehanga cardio ka tino werawera koe! Tu teitei, peke ki raro ki te papa ki runga i te papa teitei, kia kotahi te pana-ake, ka pekehia o waewae ki roto kia tu teitei, ka mutu me te peke poutū.
Mena i pai koe ki tenei tuhinga, ka pai pea koe ki te panui kei hea e kitea ai nga taputapu whakapakari tinana mo te rongo i te wera i te kainga .
