So woyɛ saa nnipa a wɔkɔ ahwehwɛ anim na wosusuw sɛ, "Oh, me nipadua ayɛ srade kakra, ɛsɛ sɛ me mu duru so tew kakra" no mu biako? Sɛ wo dwene saa a, wuhu nhyehyɛe te sɛ ‘12 Week Bodybuilding’ wɔ intanɛt so, ɛnte saa? Dwumadie a agye din paa a ɛte saa no mu baako ne ‘Nipadua ma Nkwa’. Mfonini ahorow wɔ ne nhoma ahorow mu a ɛkyerɛ nnipa a bere bi na wɔayɛ srade na afei wɔama wɔn nipadua ayɛ nea ɛfata. Sɛ obiara hu a, ɛma ɔpɛ. Enti ɛnnɛ, momma yɛnka nea ɛyɛ ankasa ho asɛm, so nea ɛka no yɛ nokware, na so ɛfata wo?
Dɛn ne ‘Nipadua a Wɔde Ma Nkwa’? Bɔhyɛ bɛn na ɛhyɛ?
Sɛ yɛbɛka no tiawa a, ‘Nipadua a Wɔde Ma Nkwa’ yɛ adapɛn 12 dwumadi a ɛka apɔw-mu-teɛteɛ a emu yɛ den ne aduan titiriw bom. Nea ɔyɛɛ dwumadi yi ka sɛ, sɛ wudi akyi pɛpɛɛpɛ a, wubetumi anya nipadua a eye sen biara wɔ w’asetra mu wɔ adapɛn 12 mu.
Adwene titiriw a ɛwɔ eyi akyi ne sɛ ɛda adi sɛ nkurɔfo bɛkɔ so ayɛ biribi bere a wohu nea efi mu ba ntɛmntɛm no . Ɛne sɛ, sɛ woyɛ adwumaden na wuhu nsakrae bi wɔ wo nipadua mu ntɛm a, wobɛpɛ sɛ woyɛ no kɛse.
Dwumadi yi afã atitiriw abien na ɛwɔ hɔ:
1. Adidi sohwɛ: Sɛ́ anka wubedi nnuan akɛse 3 da biara no, di nnuan nketenkete 6.
2. Apɔw-mu-teɛteɛ: Fa ahoɔden teɛteɛ w’apɔw mu nnafua 6 dapɛn biara.
Sɛ wote eyi a, wuhu sɛ ebegye mmɔdenbɔ kakra, ɛnte saa? Momma yɛnhwɛ eyi mu nkɔ akyiri.
Ɔkwan bɛn so na wɔhyɛ aduan ne anonne ho mmara? Dɛn na wobetumi adi na wontumi nni?
Wɔ saa dwumadi yi mu no, wɔka kyerɛ wo sɛ di nnuan nketenkete 6 da biara. Nea enti a ɛte saa ne sɛ, sɛ wudi nnuan nketenkete a wotaa di a, ɛboa ma asikre dodow a ɛwɔ wo mogya mu no kɔ so yɛ den, ɛma w’ahoɔden kɔ soro, na ɛmma ɔkɔm de wo na wudi pii prɛko pɛ.
Wɔ adidi biara mu no, ɛsɛ sɛ wudi protein fã bi ne carbohydrates fã bi a ne kɛse te sɛ wo nsateaa . Saa aduan yi mu srade sua koraa.
Ade a ɛho hia sen biara ne sɛ anyɛ yiye koraa no wode nhabannuru ahorow abien bɛka w’aduan ho na anyɛ yiye koraa no wobɛnom nsu nkuruwa 10 da biara.
Nanso wɔ eyinom nyinaa ntam no, wunya "da koro a wontua hwee" dapɛn biara. Saa da no, wubetumi adi nea wopɛ biara.
Hwɛ pon a ɛwɔ aseɛ ha no na wobɛhunu deɛ wobɛtumi adi ne deɛ worentumi nni wɔ saa dwumadiɛ yi mu.
| Nnuan a Wɔma Ho Kwan | Nnuan a Ɛsɛ sɛ Wokwati |
|---|---|
| Nam a ɛnyɛ den, mpataa | Bacon, nantwinam a srade wom, soseji |
| Nnuaba ne nhabannuru | Nam a wɔayam no mu dɔ |
| Abodoo, pasta, ɛmo | Asikre ne nnuan a wɔde ayɛ - keeki, kukisi, ahwiesa |
| Carbohydrates a ɛma apɔwmuden | Aburow fitaa, chips, soda |
| Nufusu a srade nnim | Bɔta, margarine, mayonnaise, akutu ngo, nufusu a srade pii wom |
Mmɔdenbɔ ahe na eyi hwehwɛ? (Mmɔden a Wɔbɔ) .
Eyi yɛ nhyehyɛe a wɔbɔ mmɔden kɛse . Nsɛmfua biara nni hɔ a wɔde bɛka ho asɛm.
- Adidi ho Nhyehyɛe: Sɛ wudi aduan 6 da biara a, ɛkyerɛ sɛ ɛsɛ sɛ wudi kan yɛ nhyehyɛe. Eyi betumi ayɛ den kakra ama obi a ɔkɔ adwuma anaa onni adagyew. Nanso, saa nhyehyɛe yi betumi ama ayɛ mmerɛw kakra efisɛ wubetumi de protein shake anaa aduannuru a wɔde yɛ aduan adi dwuma mprenu da biara.
- Apɔw-mu-teɛteɛ: Eyi ne ade a ɛyɛ den sen biara. Ɛsɛ sɛ woteɛteɛ w'apɔw mu nnafua 6 dapɛn biara .
- Nnafua 3: Yɛ simma 45 ntetee a wode bɛtete wo mu duru.
- Da a ɛto so 3: Yɛ simma 20 cardio a ano yɛ den kɛse.
Eyi kyerɛ sɛ eyi nyɛ aduan a wodi ara kwa, na mmom nhyehyɛe a emu yɛ den a ɛsakra asetra kwan.
Mfaso ne asiane bɛn na ɛwɔ nhyehyɛe yi so?
Okay, afei momma yɛnhwɛ nea ɛyɛ papa ne afã bɔne sɛ yɛhwɛ nhyehyɛe yi wɔ aduruyɛ kwan so a.
Mfaso ahorow
- Tew wo mu duru so: Nnyinasosɛm titiriw no teɛ. Ɛne sɛ, tew calories dodow a wudi no so na ma calorie dodow a wohyew denam apɔw-mu-teɛteɛ so no nkɔ soro. Sɛ woyɛ eyi yiye a , wobɛtew wo mu duru so na woanya ntini.Ɛba.
- Mfaso wɔ so ma akwahosan tebea horow: Sɛ obi mu duru so tew, ɔkwan biara so a, ɛboa ma wosiw tebea horow te sɛ asikreyare, mogya mmoroso, ne komayare ano na wodi so.
- Aduan ho akɔnnɔ a wusiw ano: Sɛ wudidi mpɛn pii a, ebetumi aboa ma ɔkɔm ho nkate so atew, na ɛno betumi aboa wo ma woakwati adidi boro so.
Asiane & Nneɛma a Ɛhaw Adwene
- "Free Day": Bere a eyi betumi ayɛ te sɛ ade pa de, nanso ebia wɔbɛsɔ nnipa binom ahwɛ sɛ wobedi biribiara a wonnii dapɛn mũ no nyinaa wɔ da a wonnyaa hwee yi mu. Sɛ wɔyɛ saa a, ebia wɔbɛhwere nea efi wɔn adwumaden no mu ba nnafua 6 dapɛn biara no nyinaa.
- Protein a Ɛdɔɔso: Protein dɔɔso kakra wɔ saa aduan yi mu sen sɛnea wɔtaa kamfo kyerɛ no. Sɛ wowɔ akwahosan tebea bi te sɛ asaabo mu yare , a, akyinnye biara nni ho sɛ ɛsɛ sɛ wo ne wo duruyɛfo kasa ansa na woafi aduan a protein pii wom te sɛ eyi ase.
- Aduan a enni mu: Ebia nhabannuru abien pɛ a wubedi da biara no rennɔɔso, efisɛ ebia vitamin, mineral, ne fiber bi nni hɔ.
- Koma mu apɔw-mu-teɛteɛ a ɛnnɔɔso: Amerika Koma Fekuw kamfo kyerɛ sɛ wɔmfa simma 150 nyɛ aerobic dwumadi a emu yɛ den dapɛn biara. Nanso, nea ɛka dwumadi yi ho ne simma 60 (20x3) apɔw-mu-teɛteɛ a emu yɛ den, enti ebia ɛbɛboro dodow a wɔkamfo kyerɛ no so.
Nkrasɛm a Wɔde Kɔ Fie
- ‘Nipadua a Wɔde Ma Nkwa’ yɛ nhyehyɛe a ɛka aduan a wodi so ne apɔw-mu-teɛteɛ a emu yɛ den bom, na ɛhwehwɛ sɛ wɔde wɔn ho hyɛ mu kɛse.
- Sɛ wudi eyi akyi pɛpɛɛpɛ a, wubetumi atew wo mu duru so na woanya ntini. Nanso ebegye mmɔdenbɔ pii.
- Wɔ obi a n’asetra a adagyew nnim anaa obi a n’ani nnye apɔw-mu-teɛteɛ ho fam no, ebetumi ayɛ asɛnnennen sɛ ɔbɛkɔ so ayɛ eyi.
- Sɛ wowɔ asikreyare, asaabo mu yare, anaa akwahosan ho haw foforo biara a, hwɛ hu sɛ wobɛkɔ wo duruyɛfo nkyɛn ansa na woafi nhyehyɛe yi ase.
- Esiane sɛ ebehia sɛ woyɛ aduan ho nhyehyɛe, siesie, na wuyi bere bi si hɔ ma apɔw-mu-teɛteɛ nti, susuw ho yiye sɛ ebia ɛbɛfata w’asetra kwan anaa.
- Sɛ worefi dwumadi bi a ɛte sɛɛ ase a, nhyɛ ase denneennen prɛko pɛ, na mmom nkakrankakra ma wo nipadua no nyɛ nea ɛfata. Sɛ wote nka sɛ woabrɛ a, gye w’ahome. Ɛho hia sɛ wutie wo nipadua.
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