Sɛ wɔka kyerɛ obi a ɔne nufu mu kokoram reko sɛ ‘ ɔnteɛteɛ n’apɔw mu ’ a, ebetumi ayɛ den sɛ obesusuw ho mpo. Wɔ nipadua mu ɔbrɛ ne adwene mu nhyɛso nyinaa akyi no, ebia apɔw-mu-teɛteɛ remma wɔn adwene mpo. Nanso, wunim, apɔw-mu-teɛteɛ yɛ w’adamfo paa wɔ saa bere a emu yɛ den yi mu. Ebetumi ama wo ahoɔden a wuntumi nsusuw ho mpo.
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‘Nkrabea aduru’ a wɔde yɛ apɔw-mu-teɛteɛ
Fa no sɛ na aduru bi wɔ hɔ a ɛbɛsa w’adwene ne wo nipadua nyinaa yare, atew kokoram ayaresa mu nsunsuanso bɔne so, atew asiane a ɛwɔ hɔ sɛ kokoram bɛsan aba no so, na aboa wo ma woatra ase akyɛ na w’ani agye. So wobɛfa? Apɔw-mu-teɛteɛ yɛ saa ‘nkonyaayi aduru’ no ampa.
Mfaso a ɛwɔ apɔw-mu-teɛteɛ so bere a wo ne nufu mu kokoram te no dɔɔso sen sɛnea ebia wubesusuw. Momma yɛnhwɛ nea wɔyɛ.
| Mfaso a ɛwɔ apɔw-mu-teɛteɛ so | Sɛ yɛbɛka no tiawa a... |
|---|---|
| Nkitahodi a wɔsan ne nipadua no di nkitaho | Sɛ wowɔ kokoram a, wubetumi ate nka sɛ woyɛ ɔhɔho wɔ w’ankasa wo nipadua mu. Sɛ woteɛteɛ w’apɔw mu a, wubetumi asan adi wo nipadua so na woafi ase ate nka sɛ wo ho yɛ den. |
| Asiane a ɛwɔ hɔ sɛ kokoram bɛsan aba bio no so tew | Sɛ obi yɛ nnam da biara da a, ɛtew asiane a ɛwɔ hɔ sɛ nufu mu kokoram bɛsan aba no so. Ɛnyɛ ɛno nko, na mmom ɛtew asiane a ɛwɔ hɔ sɛ wobenya kokoram afoforo te sɛ akyi berɛmo ne ahurututu mu kokoram nso. |
| Mu duru a ɛfata a wobɛkɔ so akura mu | Sɛ obi mu duru boro so/woyɛ kɛse mmoroso a, ɛma asiane a ɛwɔ hɔ sɛ kokoram bɛsan aba no yɛ kɛse. Apɔw-mu-teɛteɛ betumi aboa ma ntini ahorow no ayɛ den na ama obi mu duru akɔ so ayɛ nea ɛfata. |
| Ahoɔden ne ahoɔden a ɛkɔ soro | Nneɛma akɛse a wubetumi ahu bere a woresa kokoram no mu biako ne ɔbrɛ a ɛtra so. Nea ɛyɛ nwonwa ne sɛ, sɛ woteɛteɛ w’apɔw mu na wosɛe ahoɔden kakra a, wo nipadua no nya ahoɔden pii. Saa ɔbrɛ yi so tew bɛyɛ 50% wɔ nnipa a wɔteɛteɛ wɔn apɔw mu. |
| Sɛ́ wobɛyɛ abɔde mu aduru a ekum adwenemhaw | Sɛ woteɛteɛ w’apɔw mu a, w’amemene no yɛ nnuru a wɔfrɛ no serotonin ne endorphins, a wonim no sɛ anigye hormone. Eyinom ma wo nkate tu mpɔn na ɛma wote nka sɛ wo ho adwo wo. |
| Nkwaa ne ntini ahorow no dwumadi | Oprehyɛn ne mframa a wɔde sa yare bi betumi ama wo nsa ne wo mmati ayɛ wo yaw na ayɛ wo den. Apɔw-mu-teɛteɛ a wobɛtrɛw mu na woakeka wo nsa bere a wonam no betumi aboa ma saa akisikuru no afi hɔ na ahyɛ saa mmeae no den. |
Ebia eyi yɛ mmere a emu yɛ den sen biara a wubehyia wɔ w’asetra mu no mu biako. Enti yɛ ayamye ma wo ho. Yɛ nea wubetumi nnɛ. Ade a ɛho hia ne sɛ wobɛyɛ nea wote nka sɛ eye, bere a wubetumi, wɔ ɔkwan a wubetumi so.
Kae saa nneɛma yi ansa na woafi ase ateɛteɛ w’apɔw mu.
Mpɛn pii no, asiane biara nni ho sɛ wobɛteɛteɛ w’apɔw mu ansa na woasa kokoram, bere a wɔreyɛ, ne bere a wɔasa kokoram akyi. Nanso, akyinnye biara nni ho sɛ ɛsɛ sɛ wo ne wo duruyɛfo kasa ansa na woafi biribiara ase.
Ɔbɛkyerɛ wo apɔw-mu-teɛteɛ a eye ma wo a egyina mfe a woadi, kokoram no gyinabea, mprempren akwahosan, ne ayaresa a wubetumi apaw so. Ebia dwumadi ahorow bi fata wo sen afoforo.
Apɔw-mu-teɛteɛ ho animdefo ne adwumayɛ ho ayaresa ho animdefo a wɔn ho akokwaw wɔ nufu mu kokoram mu nso wɔ hɔ . Wubetumi abisa wo duruyɛfo sɛ wɔmfa no nkɔ eyinom mu biako nkyɛn.
Nea ɛho hia sen ne nyinaa
Tie wo nipadua. Wo nkutoo na wunim sɛnea wote nka. Nna bi wɔ hɔ a, wobɛte nka sɛ wo ho ye wɔ apɔw-mu-teɛteɛ ho. Nna foforo nso worente nka mpo sɛ wubesusuw ho. Wɔn baanu nyinaa yɛ ade a ɛfata, na mfomso biara nni ho.
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Sɛ́ ebia woyɛ obi a woafi ase ateɛteɛ w’apɔw mu anaasɛ wo ho akokwaw no, fi ase ketewaa bi bere a worefi ase de kokoram ayaresa no. Ɛyɛ papa sɛ wobɛma w’apɔw-mu-teɛteɛ no ayɛ kɛse nkakrankakra sen sɛ wobɛyɛ pii prɛko pɛ na woasɛe wo nipadua.
Botae no ne sɛ wobɛyɛ simma 30 dwumadi a ɛkɔ fam nnafua 5 dapɛn biara. Sɛ nhwɛso no, biribi te sɛ nantew a ɛyɛ ntɛmntɛm. Nanso sɛ woabrɛ a, nyɛ kakraa bi. Ɛnyɛ hwee sɛ wobɛyɛ no mprɛnsa da biara simma 10. Adeɛ a ɛho hia ne sɛ wobɛkɔ so ayɛ ( consistency ).
Sɛ ɛbɛyɛ yiye a, yɛ w’apɔw-mu-teɛteɛ ho nhyehyɛe na fa nneɛma abiɛsa yi nyinaa ho asɛm:
- Ntrɛwmu: Eyinom boa ma wo nipadua yɛ hyew ansa na woafi apɔw-mu-teɛteɛ ase na wo ho adwo wo wɔ akyi. Wobetumi nso aboa ma wɔasiw opira ano. Sɛ woretrɛw wo ho ansa na woateɛteɛ w’apɔw mu a, ntra baabi biako, na mmom di akɔneaba. Kura ntrɛwmu a ɛhwehwɛ sɛ wobɛtra gyinabea biako mu akyiri yi wɔ apɔw-mu-teɛteɛ no mu. Mma ntrɛw wo nipadua mu nkɔ baabi a ɛbɛyɛ yaw da.
- Aerobic movement: Eyinom ma wo koma bɔ kɛse . Eyinom bi ne nantew a ɛyɛ ntɛmntɛm, mmirikatu, asuguare, ne sakre so.
- Ahoɔden adwuma: Nea ɛka eyi ho ne nneɛma a emu duru a wɔma so, nhama a wɔde gyina ano a wɔde bedi dwuma, anaa nipadua mu duru apɔw-mu-teɛteɛ.
Kankyee biara ye. Turo mu adwuma anaa fie a wosiesie nso hyɛ apɔw-mu-teɛteɛ kuw no mu. Apɔw-mu-teɛteɛ a ennya nkɛntɛnso kɛse te sɛ yoga ne Tai Chi nso yɛ kɛse. Dodow a wutu kɔ baabi foforo da mũ no nyinaa no, dodow no ara na eye ma wo.
Sɛ wuhia nkannyan a , kɔka w’adamfo bi ho, kɔ abɔnten kɔbɔ wo nantew, anaa fa app bi di dwuma wɔ wo fon so. Hwehwɛ ɔkwan a ɛyɛ adwuma yiye ma wo.
Nkrasɛm a Wɔde Kɔ Fie
- Apɔw-mu-teɛteɛ bere a wɔsa nufu mu kokoram no so wɔ nipadua ne adwene mu mfaso pii.
- Ɛho hia sɛ wo ne wo duruyɛfo kasa ansa na woafi apɔw-mu-teɛteɛ biara ase.
- Fi ase nkakrankakra na fa nkakrankakra ma apɔw-mu-teɛteɛ dodow ne bere tenten a wode yɛ no nkɔ soro. Mmɔ mmɔden sɛ wobɛyɛ nneɛma pii prɛko pɛ.
- Tie wo nipadua. Gye w’ahome nna a wote nka sɛ woabrɛ no. Da ayamye adi kyerɛ wo ho.
- Dwumadi ahorow a ɛnyɛ den te sɛ nantew anaa turoyɛ mpo so wɔ mfaso kɛse. Ade a ɛho hia sen biara ne sɛ wubetu akɔtra baabi foforo.
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