Ahoɔden ntetee bere a wɔreyɛ kokoram ayaresa

Kokoram ayaresa nyɛ akwantu a ɛyɛ mmerɛw. Wo nipadua no bɛte ɔbrɛ kɛse nka wɔ saa bere yi mu, na ɛsɛ sɛ wohome na woma no bere ma ɛsa. Nanso sɛ wubetumi ayɛ apɔw-mu-teɛteɛ kakra wɔ nna a wo ho atɔ wo kakra mu a, ɛbɛma nsakrae kɛse aba. Eyi bɛma w’adwene ne wo nipadua anya ahoɔden pii.

Nhwehwɛmu ada no adi mpo sɛ apɔw-mu-teɛteɛ a ɛfata betumi ama nnipa a wɔwɔ kokoram no ate nka sɛ wɔn ho tɔ wɔn na wɔn ho adwo wɔn. Apɔw-mu-teɛteɛ bere a wɔreyɛ ayaresa no nso betumi aboa ma wo ntini ahoɔden ne ahoɔden akɔ so atra hɔ, na ebetumi aboa wo ma wo ho atɔ wo bere a woreyɛ ayaresa no ne bere a woawie no.

Eyi yɛ ade a ɛsɛ sɛ woyɛ ansa na woafi apɔw-mu-teɛteɛ ase!

Sɛ woresusuw ho sɛ wobɛteɛteɛ w’apɔw mu bere a woreyɛ kokoram ayaresa a, ɛho hia sɛ wudi kan ne wo duruyɛfo kasa. Ɛnyɛ obiara tebea na ɛyɛ pɛ. Wo duruyɛfo nkutoo na obetumi agyina kokoram ko a wowɔ, ayaresa (te sɛ nnuru anaa mframa a wɔde sa yare), ne sɛ ebia wɔayɛ wo oprehyɛn (te sɛ nufu a wotwa) so akyerɛ wo apɔw-mu-teɛteɛ ko a ɛfata wo pɛpɛɛpɛ, bere tenten a ɛsɛ sɛ woyɛ, ne nea ɛsɛ sɛ wokwati.

Nea ɛho hia sen biara ne sɛ wubefi ase afi nea ahobammɔ wom na ɛfata wo nipadua no so. Mma nnsi gyinae da na w’ankasa mfi ase teɛteɛ w’apɔw mu.

Ebia wo duruyɛfo de wo bɛkɔ apɔw-mu-teɛteɛ ho ɔyaresafo nkyɛn, na afei obetumi ayɛ apɔw-mu-teɛteɛ nhyehyɛe pɔtee bi a ɛne wo nipadua hyia.

Apɔw-mu-teɛteɛ 3 a ɛnyɛ den na ɛma ahoɔden a wubetumi ayɛ wɔ fie

Ɛho nhia sɛ wokɔ apɔw-mu-teɛteɛ, apɔw-mu-teɛteɛ a ɛnyɛ den bi wɔ hɔ a wubetumi ayɛ wɔ fie denam w’ankasa wo nipadua mu duru so. Eyinom betumi ama wo nipadua no ahoɔden ayɛ kɛse na ama woatumi ayɛ nsakrae nso.

1. Seated Side Bends

Eyi bɛma wo core mobility atu mpɔn na aboa ma ntini ahorow a ɛwɔ saa beae no mu ayɛ den.

• Nea edi kan no, tena nkongua so yiye.
• Fa wo nsa to wo moma so a wo nsateaa abɔ mu.
• Afei fa nkakrankakra ma wo nsa abien no nyinaa so tẽẽ wɔ wo ti so.
• Fa wo nsa kɔ soro saa, fa wo ho to nifa so nkakrankakra. Kotow sɛnea wubetumi nkutoo. Mmɔ mmɔden sɛ wobɛyɛ no denneennen dodo.
• Gyina hɔ tẽẽ bio na san bra baabi a na wowɔ kan no.
• Afei kotow kɔ benkum so saa ara.

Yɛ eyi bɛyɛ mpɛn 5 kosi 7 wɔ ɔfã biara. Wubetumi ayɛ 1 anaa 3 rounds saa. Sɛ wobrɛ a, yɛ kakra na gyae.

2. Ahurututu mu ntini

Eyi yɛ apɔw-mu-teɛteɛ kɛse a wode hyɛ w’asen ne w’anan mu den. Ɛsan nso hyɛ wo yafunu ne w’akyi ntini mu den, na ɛma wo gyinabea ne wo core ahoɔden tu mpɔn.

• Nea edi kan no, gyina hɔ tẽẽ. Ma wo nan ne w’asen nhyia, na ɛntetew wo ho kakra. Ma wo nsa ntra w’asen no afã abien no nyinaa.
• Afei fa wo nan biako tu anammɔn kɛse bi kɔ w’anim.
• Kotow anim nan no kotodwe na si fam kosi sɛ w’asen ne fam bɛyɛ pɛ.
• Kura mu saa kosi sɛ wobɛkan akodu abiɛsa, afei san kɔ baabi a na wowɔ no nkakrankakra.
• Afei yɛ saa ara wɔ nan foforo no ho.

Yɛ eyi mpɛn 3-5 wɔ ɔfã biara mfiase no. Wubetumi ama nsɛm a wɔsan yɛ no dodow akɔ soro bere a wo ho yɛ den no. Sɛ wo kotodwe mu yɛ wo yaw a, hwɛ yiye paa bere a woreyɛ eyi no, anaa bisa wo duruyɛfo .

3. Nneɛma a Wɔde Yɛ Anamɔn

Sɛ woforo anammɔn biako wɔ baabi a ɛso yɛ toro te sɛ antweri a wobɛforo a, ɛbɛboa wo ma woanya ahoɔden a ɛyɛ adwuma wɔ w’asen ne w’anan mu. Eyi betumi aboa wɔ nneɛma te sɛ bɔs a wobɛforo anaa antweri a wobɛforo wɔ fie no ho. Sɛ wuntumi nnantew pii esiane ayaresa nti a, ebetumi nso aboa wo ma woanya boasetɔ.

• Gyina adaka ketewa bi anim, anaa antweri bi a ɛwɔ fam no anim.
• Fa wo nan biako foro antweri no .
• Afei ma wo nan foforo no so kɔ soro, te sɛ nea woreforo antweri.
• Afei fa nkakrankakra sian wo nan abien no nyinaa si fam, mmiako mmiako.

Fi ase denam mpɛn 3-5 a wobɛsan ayɛ wɔ nan biako so mfiase no. Ma nsɛm a wɔka no mpɛn pii no nkɔ soro bere a bere kɔ so no, wunya ahoɔden no.

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Nneɛma afoforo a ɛho hia a ɛsɛ sɛ woma ɛtra w’adwenem bere a woreyɛ apɔw-mu-teɛteɛ no

Wɔ mmere a emu yɛ den a wɔde sa kokoram no mu no, ɛho hia sɛ wohwɛ wo nipadua so na wodɔ no. Apɔw-mu-teɛteɛ kakra mpo betumi ayɛ pii ama w’adwene ne wo nipadua. Enti wo ne wo duruyɛfo nkasa na fi ase ketewaa bi, sɛnea wubetumi ne sɛnea wubetumi.