{"id":436,"date":"2025-01-10T02:05:02","date_gmt":"2025-01-10T01:05:02","guid":{"rendered":"https:\/\/pompes-aux-toilettes.fr\/news\/?p=436"},"modified":"2025-01-17T03:13:19","modified_gmt":"2025-01-17T02:13:19","slug":"comment-e-tapoto-i-te-taro-e-te-tamara%ca%bbu","status":"publish","type":"post","link":"https:\/\/pompes-aux-toilettes.fr\/news\/ty\/comment-e-tapoto-i-te-taro-e-te-tamara%ca%bbu\/","title":{"rendered":"Pehea te arata i te nou na mua i te taoto?"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">I roto i t\u0113nei tuhinga, e t\u0101taritari ana m\u0101ua i te hiranga o te whakaw\u0101tea i mua i te mahi pompes. He pai te whakaw\u0101tea e whakarite ana i t\u014d tinana mo te mahi ka haere mai, \u0101, he iti ake te t\u016bponotanga o ng\u0101 wharanga. Ki te mea kua rite koe ki te whakakino i \u014d mahi i roto i t\u0113nei mahi whakangungu k\u014dm\u0101, tirohia te aratohu ki te kite i ng\u0101 tikanga pai m\u014d te whakaw\u0101tea.<\/p>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_83 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Sommaire<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/pompes-aux-toilettes.fr\/news\/ty\/comment-e-tapoto-i-te-taro-e-te-tamara%ca%bbu\/#He_aha_te_hiranga_o_te_whakawatea\" >He aha te hiranga o te whakaw\u0101tea?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/pompes-aux-toilettes.fr\/news\/ty\/comment-e-tapoto-i-te-taro-e-te-tamara%ca%bbu\/#Nga_panga_o_te_whakawatea_kaore_i_te_tika\" >Ng\u0101 p\u0101nga o te whakaw\u0101tea k\u0101ore i te tika<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/pompes-aux-toilettes.fr\/news\/ty\/comment-e-tapoto-i-te-taro-e-te-tamara%ca%bbu\/#Nga_wahanga_matua_o_te_whakawatea_pai\" >Ng\u0101 w\u0101hanga matua o te whakaw\u0101tea pai<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/pompes-aux-toilettes.fr\/news\/ty\/comment-e-tapoto-i-te-taro-e-te-tamara%ca%bbu\/#Te_whakawatea_motuhake_mo_nga_pompes\" >Te whakaw\u0101tea motuhake m\u014d ng\u0101 pompes<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/pompes-aux-toilettes.fr\/news\/ty\/comment-e-tapoto-i-te-taro-e-te-tamara%ca%bbu\/#Nga_he_he_pae_i_te_whakawatea\" >Ng\u0101 he he pae i te whakaw\u0101tea<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/pompes-aux-toilettes.fr\/news\/ty\/comment-e-tapoto-i-te-taro-e-te-tamara%ca%bbu\/#Nga_tauira_whakawatea_i_mua_i_nga_pompes\" >Ng\u0101 tauira whakaw\u0101tea i mua i ng\u0101 pompes<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/pompes-aux-toilettes.fr\/news\/ty\/comment-e-tapoto-i-te-taro-e-te-tamara%ca%bbu\/#Te_pupuri_i_te_whakawatea\" >Te pupuri i te whakaw\u0101tea<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/pompes-aux-toilettes.fr\/news\/ty\/comment-e-tapoto-i-te-taro-e-te-tamara%ca%bbu\/#Te_hiranga_o_te_tikanga\" >Te hiranga o te tikanga<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"He_aha_te_hiranga_o_te_whakawatea\"><\/span>He aha te hiranga o te whakaw\u0101tea?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p class=\"wp-block-paragraph\">I mua i te urunga ki ng\u0101 mahi motuhake m\u014d te whakaw\u0101tea, he mea nui ki te m\u014dhio he aha t\u0113nei mahi e tino whakahirahira ana. Ka t\u016btohu te whakaw\u0101tea i ng\u0101 p\u016btau, ng\u0101 hononga me t\u014d p\u016bnaha k\u0101hua manawa m\u014d te mahi. I runga i ng\u0101 pompes, ka arotahi t\u0113nei whakaw\u0101tea ki ng\u0101 <strong>pokanga<\/strong>, ng\u0101 <strong>kohu<\/strong> me ng\u0101 <strong>runga<\/strong>, e kaha whakamahia ana i tenei mahi.<\/p>\n\n\n<p class=\"wp-block-paragraph\">Ko te tikanga pai o te whakaw\u0101tea e piki ana i te tikanga o te rangi, e \u0101whina ana ki te <strong>whakatikahia ng\u0101 neke<\/strong> m\u0101 te p\u0101tea i ng\u0101 p\u016btau. I runga i t\u0113na, ka \u0101whina hoki t\u0113nei ki te whakakore i ng\u0101 wharanga, e taea ana te puta ki te t\u012bmata i te whakangungu k\u0101ore he whakaritenga hei prije.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Nga_panga_o_te_whakawatea_kaore_i_te_tika\"><\/span>Ng\u0101 p\u0101nga o te whakaw\u0101tea k\u0101ore i te tika<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n<p class=\"wp-block-paragraph\">A, ki te whakangaro i te whakaw\u0101tea, ko te t\u016bponotanga o te wharanga ka piki waimarie. He p\u016btau makariri k\u0101ore e p\u0101tea ana, \u0101, he k\u0113 te ng\u0101rahu, te p\u0101 mai, ng\u0101 wharanga me ng\u0101 whakamahinga. Hei t\u0101piri, he k\u014dtahi me te te whakam\u0101ori e p\u0101hi ana ki te hiahiatia ki te mahi. Ko te p\u0113r\u0101 nei, ka whakamahi t\u0113r\u0101 i te maumoa o te pompes, ka whakarere\u0101 ka putanga ki te h\u00f3ki, e p\u0101 ki t\u016bkanga k\u0101ore te pai. M\u0113n\u0101 e hiahia ana koe ki te m\u014dhio atu m\u014d ng\u0101 wharanga e p\u0101 ki te whakaw\u0101tea k\u0101ore e tika ana, tirohia t\u0113nei tuhinga <a href=\"https:\/\/www.20minutes.fr\/sante\/2363591-20181030-comment-faire-sport-risque-quand-fait-froid\" target=\"_blank\" rel=\"noopener\">mo ng\u0101 t\u016bponotanga o te hakinakina i roto i te rangi makariri<\/a>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Nga_wahanga_matua_o_te_whakawatea_pai\"><\/span>Ng\u0101 w\u0101hanga matua o te whakaw\u0101tea pai<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p class=\"wp-block-paragraph\">I te mea ka whakarite koe m\u014d te mahi pompes, he w\u0101hanga kik\u012b hei whakat\u016bhura i ng\u0101 ng\u0101 whakam\u0101ori:<\/p>\n\n\n<ol class=\"wp-block-list\">\n\n<li><strong>Te whakaw\u0101tea wh\u0101nui:<\/strong> T\u012bmatahia m\u0101 te 5 ki te 10 meneti o te k\u0101hua k\u016bpere, p\u0113n\u0101 i te h\u012bkoi, te pihi r\u0101rangi, hei te whakam\u012bharo i t\u014d ng\u0101kau \u0101 t\u0113r\u0101 ki \u012bka.<\/li>\n\n\n<li><strong>Ng\u0101 nekehanga ng\u0101kau:<\/strong> T\u0101piri ng\u0101 nekehanga motuhake m\u014d te pokanga, p\u0113n\u0101 i ng\u0101 poromanga, hei \u0101whina i te m\u014dhio ki t\u0113nei w\u0101hanga o te tinana.<\/li>\n\n\n<li><strong>Ng\u0101 whakaw\u0101tea tahuri:<\/strong> T\u014dia ng\u0101 whakaw\u0101tea tahuri pera i ng\u0101 huarahi me te h\u012bkoi hei whakak\u0101h\u0101 m\u014d ng\u0101 p\u016btau.<\/li>\n\n<\/ol>\n\n\n<p class=\"wp-block-paragraph\">Ia w\u0101hanga o \u0113nei he w\u0101hanga p\u016btea i roto i te whakarite i t\u014d tinana ki te mahi. Aroha mai ki te t\u0101piri i \u0113nei tikanga ki t\u014d ratonga auau.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Te_whakawatea_motuhake_mo_nga_pompes\"><\/span>Te whakaw\u0101tea motuhake m\u014d ng\u0101 pompes<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n<p class=\"wp-block-paragraph\">Ki te whakapai i t\u014d tikanga, he whakaaro ki ng\u0101 mahi motuhake ki te whakaw\u0101tea i ng\u0101 p\u016btau e whakamahia ana i ng\u0101 pompes:<\/p>\n\n\n<ul class=\"wp-block-list\">\n\n<li><strong>Porotiti ringa:<\/strong> P\u0113hia ng\u0101 porotiti me ng\u0101 ringa, ki mua ki muri, m\u014d te 1 meneti. Ka \u0101whina t\u0113nei ki te whakaw\u0101tea i ng\u0101 pokanga.<\/li>\n\n\n<li><strong>Te p\u016boto o ng\u0101 runga:<\/strong> T\u016b\u0101hia he taimaha iti, kua p\u0113hea ng\u0101 ringa me te hurihuri i ng\u0101 runga ki te whakahau ki te piu i te w\u0101.<\/li>\n\n\n<li><strong>Te p\u016boto raraunga:<\/strong> I mua i te haere ki ng\u0101 pompes o te papa, ka t\u016btohu te mahi i ng\u0101 pompes ki te p\u016btohu hei k\u012b auau.<\/li>\n\n<\/ul>\n\n\n<p class=\"wp-block-paragraph\">Ko \u0113nei mahi ka \u0101whina ki te arotahi i ng\u0101 p\u016btau e whakamahia ana i ng\u0101 pompes me te whakarite i te whakam\u012bharo o te mahi i roto i t\u014d haerenga.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Nga_he_he_pae_i_te_whakawatea\"><\/span>Ng\u0101 he he pae i te whakaw\u0101tea<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p class=\"wp-block-paragraph\">He w\u0101riu te whakaw\u0101tea e p\u0101 mai ana, a, ko \u0113nei he kaore e waiho:<\/p>\n\n\n<ul class=\"wp-block-list\">\n\n<li><strong>Te whakat\u016b te whakaw\u0101tea:<\/strong> Ahakoa kei te t\u0101karo koutou, ko te tango i te w\u0101 ki te whakaw\u0101tea he mea nui.<\/li>\n\n\n<li><strong>He whakaw\u0101tea whakariterangi:<\/strong> Kaore he tikanga o te h\u0101tepe ki te mahi. Whakamurihia ng\u0101 ng\u0101kau m\u014dhio ki te hono i ng\u0101 p\u016btau katoa.<\/li>\n\n\n<li><strong>Te k\u0101ore p\u0101 ki te unu:<\/strong> Ki te p\u0101 mai te awangawanga i te whakaw\u0101tea, whakarongo ki t\u014d tinana me te whakamutu i te mahi. Ko te matua ko te whakaw\u0101tea, k\u0101ore ko te whara.<\/li>\n\n<\/ul>\n\n\n<p class=\"wp-block-paragraph\">I te waiho i \u0113nei he, ka p\u0101tea i a koe ki te whai i te ara pai ki te whakanui i ng\u0101 hua o t\u014d whakangungu.<\/p>\n\n\n<figure class='wp-block-image size-full'>\n<img decoding=\"async\" width=\"1344\" height=\"768\" src=\"https:\/\/pompes-aux-toilettes.fr\/news\/wp-content\/uploads\/2025\/01\/comment-sechauffer-avant-de-faire-des-pompes.jpg\" class=\"attachment-full size-full\" alt=\"t\u012bmatahia ng\u0101 tikanga pai o te whakaw\u0101tea i mua i te haere ki ng\u0101 pompes. ako i ng\u0101 mahi hei whakakina i ng\u0101 p\u016btau me te whakakore i ng\u0101 whara i te w\u0101 e whakaiti ai i te mahere.\" loading=\"lazy\" title=\"\">\n<\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Nga_tauira_whakawatea_i_mua_i_nga_pompes\"><\/span>Ng\u0101 tauira whakaw\u0101tea i mua i ng\u0101 pompes<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n<p class=\"wp-block-paragraph\">Hei \u0101whina i a koe ki te kite pai, he whakaaro o te p\u0101tea mo ng\u0101 tikanga whakaw\u0101tea m\u014d te 10 ki te 15 meneti:<\/p>\n\n\n<ol class=\"wp-block-list\">\n\n<li>2 meneti o te h\u012bkoi, ranei, te jogging ki runga i te wahi.<\/li>\n\n\n<li>3 meneti o ng\u0101 porotiti ringa me ng\u0101 p\u016boto o ng\u0101 runga.<\/li>\n\n\n<li>2 meneti o ng\u0101 urunga me te hurihuri.<\/li>\n\n\n<li>3 meneti o ng\u0101 pompes kuhu.<\/li>\n\n\n<li>2 meneti o ng\u0101 whakangungu p\u014dti poto hei whakarite i te tinana.<\/li>\n\n<\/ol>\n\n\n<p class=\"wp-block-paragraph\">Ka taea e t\u0113nei tikanga k\u012b p\u016btea hei k\u012b auau ki te rongo hoki ki te whakamahi ng\u0101 pompes ki te k\u012b o te kaimahi.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Te_pupuri_i_te_whakawatea\"><\/span>Te pupuri i te whakaw\u0101tea<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p class=\"wp-block-paragraph\">I te wa kua oti i a koe te whakaw\u0101tea, ahakoa te tiaki i te \u0101hua. I mua i te p\u0101 ki ng\u0101 raupo o ng\u0101 pompes, me p\u0101tea te k\u0101whena me p\u016bnana e p\u0101 ki te m\u014dhio ko te karma o te h\u0101kinakina me kehe an\u014d. \u0100, k\u0101ore e wareware ki te m\u0101takitaki i t\u014d ki te hau me te \u0101hua i toku waewae o ng\u0101 mahi.<\/p>\n\n\n<p class=\"wp-block-paragraph\">Ka taea hoki e koe te kite i ng\u0101 m\u014dhio m\u0101m\u0101 i runga i te <a href=\"https:\/\/www.cerclesdelaforme.com\/blog\/coaching-sportif\/programme-pompes-et-exercices-complementaires\/\" target=\"_blank\" rel=\"noopener\">mahi i ng\u0101 pompes<\/a> ano hoki i \u0113tahi atu k\u014dtirohu. Ka noho hei kaupapa whakak\u012b ake i te p\u0101tea.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Te_hiranga_o_te_tikanga\"><\/span>Te hiranga o te tikanga<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n<p class=\"wp-block-paragraph\">Ka p\u0113nei te hanganga o te tikanga whakaw\u0101tea, he mea uaua ki te whakaaro i te t\u012bmatanga, hei p\u0101tea ka tere huri ki te tikanga e p\u0101ngia ana. Ma te tango i te w\u0101 ki te whakaw\u0101tea pai, ka piki te mahi o te k\u0101hua i runga i te ora \u0101-tinana. Me m\u014dhio, k\u0101ore e tika ana te whakaw\u0101tea ki te p\u0113r\u0101 i te kore me ng\u0101 iritanga, engari he w\u0101hi ia hei whakarunga me te whakak\u0101h\u0101 i t\u014d tinana.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>I roto i t\u0113nei tuhinga, e t\u0101taritari ana m\u0101ua i te hiranga o te whakaw\u0101tea i mua i te mahi pompes. He pai te whakaw\u0101tea &#8230; <a title=\"Pehea te arata i te nou na mua i te taoto?\" class=\"read-more\" href=\"https:\/\/pompes-aux-toilettes.fr\/news\/ty\/comment-e-tapoto-i-te-taro-e-te-tamara%ca%bbu\/\" aria-label=\"En savoir plus sur Pehea te arata i te nou na mua i te taoto?\">Lire plus<\/a><\/p>\n","protected":false},"author":2,"featured_media":1325,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[80],"tags":[865,246,868,218,862],"class_list":["post-436","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-a-haapii-i-te-pompes","tag-exercices-faaitora-ty","tag-faahu-ty","tag-faahuru-rahi-ty","tag-poma-ty","tag-tepura-ty"],"_links":{"self":[{"href":"https:\/\/pompes-aux-toilettes.fr\/news\/wp-json\/wp\/v2\/posts\/436","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/pompes-aux-toilettes.fr\/news\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/pompes-aux-toilettes.fr\/news\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/pompes-aux-toilettes.fr\/news\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/pompes-aux-toilettes.fr\/news\/wp-json\/wp\/v2\/comments?post=436"}],"version-history":[{"count":2,"href":"https:\/\/pompes-aux-toilettes.fr\/news\/wp-json\/wp\/v2\/posts\/436\/revisions"}],"predecessor-version":[{"id":1726,"href":"https:\/\/pompes-aux-toilettes.fr\/news\/wp-json\/wp\/v2\/posts\/436\/revisions\/1726"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/pompes-aux-toilettes.fr\/news\/wp-json\/wp\/v2\/media\/1325"}],"wp:attachment":[{"href":"https:\/\/pompes-aux-toilettes.fr\/news\/wp-json\/wp\/v2\/media?parent=436"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/pompes-aux-toilettes.fr\/news\/wp-json\/wp\/v2\/categories?post=436"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/pompes-aux-toilettes.fr\/news\/wp-json\/wp\/v2\/tags?post=436"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}