Apɔw-mu-teɛteɛ Bere a Wonyinsɛn: Nea Ɛsɛ sɛ Wuhu

Sɛ wuhu sɛ worehwɛ akokoaa kwan a, nsɛmmisa pii ba w’adwenem, ɛnte saa? Nsɛmmisa akɛseɛ a nnipa pii wɔ no mu baako ne sɛ, "So ɛnyɛ hwee sɛ wobɛteɛteɛ w'apɔw mu wɔ saa bere yi mu?" Nnipa binom suro sɛ apɔw-mu-teɛteɛ bɛpira wɔn ba. Afoforo pɛ sɛ wohu sɛnea wɔbɛteɛteɛ wɔn apɔw mu dwoodwoo. Enti ɛnnɛ, momma yɛnka nea ɛsɛ sɛ wuhu fa apɔw-mu-teɛteɛ ho wɔ nyinsɛn mu.

Dɛn nti na apɔw-mu-teɛteɛ a wobɛyɛ wɔ nyinsɛn mu no ye ma wo?

Apɔw-mu-teɛteɛ yɛ ɔkwan pa a wobɛfa so anya apɔwmuden wɔ wo nyinsɛn no nyinaa mu. Ɛnyɛ wo nko na eyi ho hia, na mmom abofra ketewa a ɔwɔ wo yafunu mu no nso.

Sɛ yɛbɛka no tiawa a, sɛ woteɛteɛ w’apɔw mu yiye a, ɛbɛma woanya mfaso pii, te sɛ:

• Akyi yaw ne nipadua mu ɔbrɛ so tew. Ɛtaa ba sɛ ɛnanom pii bɛte akyi yaw wɔ saa bere yi mu. Apɔw-mu-teɛteɛ betumi aboa ma wɔadi so kɛse.
• Ɛboa wo ma wokɔ so gyina hɔ yiye. Bere a wo ba no nyin no, sɛnea wo nipadua no kari pɛ no sesa, enti ebia sɛnea wugyina hɔ no bɛsakra. Wubetumi de apɔw-mu-teɛteɛ atu mpɔn.
• Ɛtew adwennwen so na ɛma adwene no dwo. Eyi yɛ kɛse ma adwene mu nsakrae a ɛba bere a nipadua mu nkwaadɔm mu nsakrae ba no so tumidi.
• Ɛtew asiane a ɛwɔ hɔ sɛ wobenya asikreyare a ɛwɔ nyinsɛn mu , tebea a ɛka ɛnanom pii no so.
• Ɛma ahoɔden ne ahoɔden a ehia ma awo ne awo no yɛ kɛse. Ɛte sɛ nea wɔretete wo ho ama akansi kɛse bi.
• Ɛboa ma wo ho tɔ wo ntɛm bere a woawo akokoaa awie no.

Henanom na ɛnsɛ sɛ wɔteɛteɛ wɔn apɔw mu? Tebea bɛn mu na ɛsɛ sɛ wohwɛ yiye?

Mpɛn pii no, ɔbea a onyinsɛn a ɔwɔ apɔwmuden nni ɔhaw biara sɛ ɔbɛteɛteɛ n’apɔw mu wɔ aduruyɛfo afotu ase. Nanso, sɛ wowɔ akwahosan ho nsɛm bi a, ɛbɛyɛ papa sɛ wobɛkwati apɔw-mu-teɛteɛ. Ɛho hia sɛ wo ne wo duruyɛfo kasa fa eyi ho.

Hwɛ pon a ɛwɔ ase hɔ no na woahu bere a ɛsɛ sɛ wugyae apɔw-mu-teɛteɛ koraa, ne bere a ɛsɛ sɛ wode ahwɛyiye kɛse teɛteɛ w’apɔw mu.

Dɛn ne apɔw-mu-teɛteɛ a ahobammɔ wom wɔ nyinsɛn mu?

Okay, enti momma yɛnhwɛ apɔw-mu-teɛteɛ ahorow bi a ahobammɔ wom na mfaso wɔ so kɛse a wubetumi ayɛ bere a woanya kwan afi wo duruyɛfo hɔ awie no.

Apɔw-mu-teɛteɛ a ɛnyɛ den na ahobammɔ wom

Eyinom ne apɔw-mu-teɛteɛ a wɔkamfo kyerɛ kɛse:

• Nantew a ɛyɛ ntɛmntɛm: Sɛ obi nantew ntɛmntɛm bɛyɛ simma 30 da biara a, eye yiye.
• Asuguare: Nipadua no mu duru so tew wɔ nsu mu, na ɛno kyerɛ sɛ wɔmfa nhyɛso pii nkɔ nkwaa no so. Eyi yɛ apɔw-mu-teɛteɛ kɛse.
• Sakraman a wɔde gyina dan mu: Eyi yɛ nea ahobammɔ wom kɛse efisɛ asiane biara nni ho sɛ wobɛhwe ase.
• Yoga ne Pilates: Kɔ adesua ahorow a wɔayɛ ama ɛnanom a wɔyem titiriw.
• Ntetee a emu yɛ hare: Mma wo mu duru so dodo. Wubetumi ahyɛ wo ntini den denam nneɛma a emu yɛ hare a wode bedi dwuma so.

Dɛn ne Kegel apɔw-mu-teɛteɛ a yɛreka ho asɛm no?

Eyi yɛ biribi a ɛsɛ sɛ woyɛ ampa. Kegel apɔw-mu-teɛteɛ yɛ apɔw-mu-teɛteɛ a ɛhyɛ ntini a ɛwɔ wo yafunu ase no den, a ɛboa wo akisikuru, awotwaa, ne wo dwensɔtwaa (pelvic floor muscles).

Fa no sɛ worebɔ mmɔden sɛ wubegyae nsu a wobɛtow mpofirim. Eyinom ne ntini a ɛwɔ wo yafunu ase a ɛyɛ den. Wubetumi ahyɛ saa ntini ahorow no mu den bɛyɛ sikɔne 5 na afei woagye wɔn ahome. Yɛ eyi bɛyɛ mpɛn 10 a ɛtoatoa so. Ɛsɛ sɛ woyɛ eyi bɛyɛ mpɛn 5 da biara. Eyi bɛma ayɛ mmerɛw sɛ wobɛwo akokoaa, na ɛbɛboa wo nso sɛ wo ho bɛtɔ wo bere a woawo akokoaa awie no.

Apɔw-mu-teɛteɛ a wɔde Awo Bɔl no yɛ

Ebia woahu mmea a wɔyem sɛ wɔte bɔɔl kɛse bi (awo bɔɔl) so. Sɛ woteɛteɛ w’apɔw mu wɔ eyi so a, ɛbɛhyɛ wo gyinabea ne wo core mu den. Ɛbɛboa wo ba no nso ma wakɔ gyinabea a ɛfata. Wubetumi ayɛ nneɛma a ɛnyɛ den te sɛ wosow fi ɔfã biako kɔ ɔfã foforo na woforo kɔ soro ne fam wɔ bɔɔl yi so.

Apɔw-mu-teɛteɛ a ɛsɛ sɛ wɔkwati bere a wɔyem

Sɛnea ɛbɛyɛ a wo ne wo ba no benya ahobammɔ no, ɛbɛyɛ papa sɛ wobɛtwe wo ho afi saa nneɛma yi ho saa bere yi.

• Apɔw-mu-teɛteɛ a wode bɛtew wo mu duru so: Ɛyɛ ade a ɛfata sɛ wobɛma wo mu duru ayɛ kɛse wɔ ɔkwan a ɛfata so bere a wonyinsɛn no. Ɛyɛ sɛnkyerɛnne a ɛkyerɛ sɛ akokoaa nyin yiye. Twentwɛn wo mu duru a wobɛtew ase kosi sɛ wɔbɛwo akokoaa no akyi.
• Kwati agumadi a ɛma asiane a ɛwɔ hɔ sɛ wobɛhwe ase no yɛ kɛse: Skiing, apɔnkɔ so tra, ne mmepɔw so foro. Sakraman a wobɛtra so daa mpo betumi ayɛ nea asiane wom bere a wo yafunu reyɛ kɛse no.
• Agumadi a ebetumi ama obi anya nipadua mu nkitahodi: Agumadi te sɛ bɔɔlbɔ, basketball, ne hockey wɔ asiane kɛse sɛ ɛbɛbɔ yafunu mu.
• Apɔw-mu-teɛteɛ a wɔde huruw ne ahuruhuruw: Wo nkwaa taa pira wɔ saa bere yi mu (esiane nkwaa mu nsakrae nti). Enti kwati aerobics a ɛkanyan kɛse ne kickboxing.
• Apɔw-mu-teɛteɛ bere a woda w’akyi: Simma kakraa bi ye. Nanso, sɛ woda w’akyi bere tenten a, ebetumi ama awotwaa a ɛrenyin no amia mogya ntini kɛse bi (vena cava), na ama mogya a ɛkɔ wo ne wo ba no mu no so atew.
• Ɔhyew a ano yɛ den: Apɔw-mu-teɛteɛ a wobɛyɛ wɔ mmeae a ɛhɔ yɛ hyew kɛse te sɛ yoga a ɛyɛ hyew no nyɛ papa. Mma wo werɛ mmfi sɛ wobɛnom nsu pii.

Hwɛ yiye wɔ saa nneɛma yi ho bere a woreteɛteɛ w’apɔw mu no.

Sɛ worefi apɔw-mu-teɛteɛ nhyehyɛe bi ase a, ma afotu yi ntra w’adwenem.

• Ntade: Hyɛ ntade a ɛho ayɛ hare na ɛyɛ fɛ. Ɛho hia nso sɛ wohyɛ bra a ɛboa wo yiye.
• Mpaboa: Hyɛ mpaboa pa a ɛfata ma apɔw-mu-teɛteɛ a woreyɛ no.
• Aduan: Anyɛ yiye koraa no, didi dɔnhwerew biako ansa na woateɛteɛ w’apɔw mu. Wuhia calories bɛyɛ 300 foforo da biara wɔ nyinsɛn mu.
• Nsu: Nom nsu pii ansa na woateɛteɛ w’apɔw mu, bere a woreteɛteɛ w’apɔw mu, ne bere a woawie no.
• Sɔre:Sɛ wosɔre awie fam apɔw-mu-teɛteɛ a, sɔre gyina hɔ brɛoo. Sɛ wogyina hɔ mpofirim a, ebetumi ama obi adwenem ayɛ no naa.

Bere bɛn na ɛsɛ sɛ wugyae apɔw-mu-teɛteɛ na wokɔ oduruyɛfo nkyɛn?

Sɛ wuhu sɛnkyerɛnne a ɛwɔ ase ha no bi bere a woreteɛteɛ w’apɔw mu a, gyae apɔw-mu-teɛteɛ ntɛm ara na wo ne wo duruyɛfo nkasa.

• Mogya a ɛba ɔbea no awotwaa mu anaasɛ nsu a ɛtɔ gu nipadua no mu.
• Tiyɛ a emu yɛ den anaasɛ aniwa a ɛyɛ mmerɛw.
• Yafunu mu yaw a ɛyɛ soronko anaasɛ awotwaa mu a ɛtwetwe.
• Ɔhome a ɛyɛ tiaa anaa koko mu yaw a emu yɛ den .
• Sɛ wote nka sɛ wo ho ayɛ wo hyew anaasɛ woatɔ piti a.
• Nsa, anan, anaa anim a ɛho ahonhon mpofirim.

Sɛ wuhyia eyinom mu biara bere a woreteɛteɛ w’apɔw mu a, nsusuw sɛ ɛyɛ ade a ɛfata. Hwehwɛ nnuruyɛfo afotu ntɛm ara.