He tohu te mētara hiki kaha mō te kaha, te whakapau kaha, me te whakatutukitanga i te ao o te hiki whakataetae. Mena he pātai āu mō te whiwhi i ēnei tohu whakahirahira, anei ngā whakautu ki ētahi o ō pātai tino nui:
1. Me pēhea taku whakarite i ngā mētara hiki taumaha mō taku huihuinga?
Ka taea e ngā mētara hiki taumaha ritenga te whakauru i ngā hoahoa e hāngai ana ki te wairua o te hiki taumaha, pērā i ngā āhua uaua, i ngā pae rānei. Mā te whakawhaiaro, pērā i te tāpiri i te ingoa o te huihuinga, te rā, me ngā whakatutukitanga motuhake, ka nui ake te hiranga o te tohu.
2. He aha ngā āhuatanga matua mō te wikitoria?ngā mētara hiki taumaha?
Ehara i te mea ko te taranata me te kaha tinana anake te mea e angitu ai ngā whakataetae hiki taumaha. Kei roto ko ngā kaupapa whakangungu whai hua, te whakarite hinengaro, te hihiri, me ngā pūnaha tautoko. Hei tāpiri, ko te nui o ngā ngana i ngā whakataetae ka whakatau nui i te tūponotanga o te toa mētara.
3. Me pēhea taku whakapai ake i aku tūponotanga ki te toa i tētahimētara?
Kia arotahi ki ngā nekehanga matua e angitū ai te hiki taumaha: te squat, te bench press, me te deadlift. Me whakarite hoki kei a koe he huarahi whānui e uru ana ki te whakangungu kaha, te mahi hangarau, me te whakarite hinengaro.
4. He aha te mahi a te taumaha tinana me ngā reanga tau kingā mētara hiki kaha?
He mea nui ngā wāhanga taumaha tinana me ngā wāhanga tau mō te whakataetae tika. Mā ēnei ka whakarite kia whakataetae ngā kaihikihiki ki ētahi atu he rite te rahi me te tau, kia tika ake ai te whakataetae.
5. He rautaki hei whakaaroaro māu i te wā e whakataetae ana?
E ai ki tētahi rangahau i whakaputaina i roto i te _Journal of Strength and Conditioning Research, ko ngā kaiwhakaeke hiki taumaha i nui ake ngā nganatanga, he nui ake te tūponotanga ka toa mētara. Mā te whakaoti angitu i te waru, i te iwa rānei o ngā nganatanga hiki taumaha ka nui ake te tūponotanga ka toa.
6. He aha te hiranga o te whakarite hinengaro i roto i te hiki taumaha?
He mea nui te whakarite hinengaro. He whai hua ngā rautaki pēnei i te kōrero ki a koe anō, te whakaaroaro, me te whakatakoto whāinga mō ngā kaitākaro. He rite te hiranga o te pakari hinengaro ki te kaha tinana i ngā whakataetae hiki taumaha.
7. He aha ngā rauemi e whakamahia ana mōngā mētara hiki kaha?
He maha ngā wā ka hangaia ngā tohu ritenga kounga teitei mai i ngā konganuku pakari kia tu atu ki te whakamātautau o te wā, hei tohu mō te kaha pumau o ngā kaitākaro.
8. Me pēhea taku whakarite mō taku hui hiki taumaha tuatahi?
Whāia he kaupapa whakangungu kua whakaritea mō te iti rawa 12 wiki i mua i te hui, me te arotahi ki te kaha me te tikanga. Kia mōhio ki ngā ture, whakaharatau i ngā hiki me ngā whakahau, ā, me whai kaiako, kaiārahi rānei mō te rā hui.
9. Me pēhea taku whiriwhiri i te taumaha tika mō taku whakataetae tuatahi?
Whakaū ki te akomanga taumaha e uru atu ana koe me ō tikanga kai me te whakangungu o nāianei. Mā tēnei ka whakaitihia ngā taurangi me te koretake mōu ake i te rā hui.
10. He aha ētahi tohutohu mō te angitu o te whakataetae hiki taumaha?
Kia tika āu taputapu me āu kākahu, kia mōhio koe ki te kaupapa paunatia taumaha, kia whakamaheretia tō kai me ngā whakamahana tinana, ā, ko te mea nui, kia wātea, kia whakatinanahia hoki tāu mahere.
Me whakarato ēnei whakautu i tētahi māramatanga whānui mō ngā mea e hiahiatia ana hei toa i ngā mētara hiki taumaha, me pēhea hoki te whakarite mō ngā whakataetae. Kia maumahara, he mea nui ia hiki, ā, he whai wāhitanga ia ngana ki te whakatutuki i te hiranga.
Wā tuku: Whiringa-ā-rangi 18-2024
