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 kei te rapu koe ki te whakapakari i ou uaua, me taapiri koe i te aukati ki o mahi whakangungu, ahakoa ko te ahua o to taumaha tinana, dumbbells, roopu me etahi atu taputapu taumaha. Mena karekau koe e penapena ki nga taputapu omaoma, heoi, ko te rongo pai ka taea e koe te whakamahi i nga mea i te kainga hei whakakapi i nga taumahatanga.
Ko te kaiwhakangungu whakapakari tinana a Jeremy Park e whakamahi ana i te kokonati i roto i tenei mahi whakangungu, engari e ai ki a ia ka taea e koe te whakamahi i te poi takaro, i te ipu karani wai ranei, mena he mea taumaha ki a koe.
Na, titiro huri noa i to kaainga ka kite i nga mea ka taea e koe te whakamahi hei whakanui ake i te kaha o to mahi whakangungu me te awhina i a koe kia kaha ake. Na, ngana nga nekehanga me Jeremy i roto i te ataata i runga, tirohia ranei nga nekehanga i te taahiraa i raro nei.
1. Kopa Squats (4 huinga, 10 whakautu)
Purihia to taumaha ki te taha o to uma ka noho ki raro. Muri iho, whakamahia o waewae me o glutes ki te turaki i a koe ki runga ki te tuunga tu. Kia mohio kei eke o turi ki runga i ou maihao!
2. Runga Runga (3 huinga, 12 whakaanga)
Purihia to taumaha ki runga ake i to mahunga ka anga whakamua ki roto i te lunge. Katahi ka hoki whakamuri ki te tuunga me te whakahoki ano ki tera taha. Ka hiahia koe ki te peke atu i aua rekereke, me te whakauru i nga hamstrings me nga whaa i ia taahiraa, e ai ta Jeremy.
3. Nga Huringa Ruhia (3 huinga, 30 hēkona)
Noho i runga i to reke, uru atu to puku ka piko ki muri, ka piko, ka hikina ake o waewae mai i te papa. Te pupuri i to taumaha ki o ringaringa, whiria mai i tetahi taha ki tetahi taha ka paku te paopao i te taumaha ki runga i te papa i ia taha.
4. Whakanuia o mua (4 huinga, 10 whakautu)
Me tu teitei me to taumaha i o ringaringa e rua, mahihia o pakihiwi ma te hiki ake te taumaha ki runga ki te taumata o te kanohi me te whakaheke haere ki raro.
5. Rarangi (3 huinga, 15 whakautu)
Ka tu ki runga, paku te piko o ou turi, ka panaia to reke ki muri, me te mea kei te mahi koe i te hiku. Kia tika tonu to tuara, puritia te taumaha ki o ringaringa e rua ki mua i a koe ka toia kia tata ki to tinana. Na, pana te taumaha ki waho, ki raro i mua i a koe ka tuaruatia.
6. Taputapu Mahere (3 huinga, 30 hēkona)
Tuhia to taumaha ki mua i a koe. I a koe i roto i te papa o mua, toro atu ki mua ka paopao marie i te mea, kia mau tonu to puku me to puku kia kore ai o hope e wiri. Pato me nga ringa e rua, kotahi i te wa, kia rite ki te tere e hiahia ana koe.
Mena i pai koe ki tenei tuhinga, ka pai pea koe ki te panui kei hea te kimi taputapu whakapakari tinana ngawari mo te rongo i te wera i te kainga .
