So ɛhaw wo sɛ wo nsa bɛyɛ srade? (Arm Fat) Momma yɛnka ɔhaw yi ho asɛm!

Sɛ wususuw sɛ wobɛhyɛ atade a nsa nnim a, so wote nka sɛ ɛyɛ nwonwa kakra na ɛnyɛ wo dɛ sɛ wususuw srade a ɛwɔ wo nsa so no ho? Ebia ɛyɛ wo aniwu sɛ wususuw honam ani hwɛbea a ɛwɔ wo nsa ase a ɛrehwe ase wɔ ha ne ha bere a wonam anaa woreyɛ adwuma no ho. Eyi yɛ ɔhaw a ɛtaa ba nnipa pii so ankasa, titiriw mmea. Ɛnyɛ wo nko, na mmom nnipa a wɔwɔ apɔwmuden na wɔteɛteɛ wɔn apɔw mu yiye mpo betumi anya saa ɔhaw yi. Enti ɛnnɛ, momma yɛnka nea ɛde saa abasa a srade wom yi ba ne nea yebetumi ayɛ wɔ ho.

Dɛn ankasa ne ‘nsa a ɛyɛ srade’ yi?

Sɛ yɛbɛka no tiawa a, yɛfrɛ abasa mu srade sɛ srade ne honam ani a ɛboro so a ɛboaboa ano wɔ abasa no so, titiriw wɔ abasa a ɛwɔ soro no ase. Nanso ɛnyɛ ‘srade’ yi nyinaa na ɛyɛ pɛ. Srade ahorow atitiriw abien na ɛwɔ yɛn nipadua mu. Sɛ wunim eyi ho asɛm kakra a, ɛbɛyɛ mmerɛw ama wo sɛ wobɛte tebea yi ase.

Enti, wo nsa te nka sɛ srade ayɛ wo bere a srade a ɛwɔ wo honam ani a ɛwɔ wo nsa mu no kɔ soro na ɛtɔ mmere bi a wo honam ani yɛ mmerɛw no. Ɛtɔ mmere bi a, sɛ yɛhwɛ yɛn aduan so, yɛteɛteɛ yɛn apɔw mu, na yɛtew srade a ɛwɔ yɛn nipadua no afã afoforo so mpo a, ebetumi ayɛ den kakra sɛ yɛbɛtew srade a ɛwɔ abasa yi mu no so.

Dɛn na ɛde nsa akɛse ba?

Biribiara nni hɔ a enti ɛte saa. Nneɛma pii betumi ayɛ nea ɛde ba.

• Kɛse mmoroso: Sɛ nipadua mu duru nyinaa kɔ soro a, saa srade a ɛboro so no kɔ mmeae ahorow, a nsa ka ho.
• Wo mu duru a ɛso tew kɛse: Sɛ wo mu duru so tew pii prɛko pɛ, ɛwom mpo sɛ srade no so atew de, nanso honam ani hwɛbea no da so ara betumi ayɛ mmerɛw. Eyi nso betumi ama wo nsa ayɛ sɛ srade.
• Awosu: Ɛtɔ mmere bi a, eyi yɛ biribi a yenya fi awo mu. Wo maame, wo papa, ne w’abusua mufo nipadua nso di dwuma. Awosu mu nkwaadɔm betumi ahu baabi a wɔkora srade pii wɔ nipadua no mu .
• Nkwammoaa a ɛnkari pɛ: Nkwammoaa mu nsakrae a ɛba nipadua no mu, titiriw wɔ mmea mu no betumi aka srade a wɔkora so no. Nsakrae bi a ɛba nipadua mu nkwaadɔm mu no betumi ama nsu akɔ nipadua no mu kɛse, na ama nsa no ayɛ te sɛ nea ahonhon.
• Mpanyinyɛ: Bere a yɛrenyin no, yɛn honam ani ntumi nyɛ den bio. Ntini mu duru nso so tew. Eyi betumi ama honam ani ayɛ mmerɛw na srade aboaboa ano akɔ soro.
• Asetra a ɛnyɛ adwuma : Sɛ wotra ase tra ase a wunteɛteɛ w’apɔw mu biara a, wo nipadua no hyew calories kakraa bi. Afei wɔkora calories a ɛboro so no so sɛ srade wɔ wo nipadua mu, titiriw wɔ mmeae te sɛ wo nsa.

Enti ano aduru bɛn na wobetumi ayɛ ama eyi?

Asɛmpa no ne sɛ akwan bi wɔ hɔ a wobetumi afa so adi tebea yi so, atew so, na ebia wɔayi afi hɔ koraa mpo. Momma yɛnhwɛ nea wɔyɛ.

Abɔde mu Akwan

Ade a edi kan a ɛsɛ sɛ wosɔ hwɛ ne abɔde mu akwan. Nea ɛka eyinom ho titiriw ne w’aduan a wobɛsakra ne apɔw-mu-teɛteɛ.

• Aduane: Tew ngo, asikre, nnuan a esiam wom, ne nnuan a wɔde di ntɛmntɛm (nnuan a ɛnyɛ dɛ) so sɛnea wubetumi. Mmom no, fa nhabannuru, nnuaba, nhabannuru, nnuan a ahoɔdennuru wom, ne nnuan a protein pii wom (nkesua, mpataa, akutu, atoko) pii ka w’aduan ho. Nom nsu pii da mũ no nyinaa.
• Apɔw-mu-teɛteɛ: Ɛho hia sɛ wode apɔw-mu-teɛteɛ ka wo da biara da dwumadi ho. Ɛsɛ sɛ wode cardio apɔw-mu-teɛteɛ a ɛma wo koma bɔ kɛse (nantew a ɛyɛ ntɛmntɛm, mmirikatu, antweri foro, sakre so tra) ne ahoɔden ntetee apɔw-mu-teɛteɛ a ɛhyɛ wo ntini mu den no nyinaa ka ho titiriw.
• Dae: Nnɔnhwerew 7-8 da biaraAnadwo a wobɛda pa nso ho hia paa. Sɛ woda yiye a, wo nipadua mu ahoɔdennuru kari pɛ. Ɛsan nso ma wunya ahoɔden ne nkannyan a wuhia na wode ateɛteɛ w’apɔw mu.

Oprehyɛn a Wɔpaw

Ɛtɔ mmere bi a, ɛmfa ho sɛnea woteɛteɛ w’apɔw mu na wudi aduan pii no, ɛte sɛ nea wuntumi nyi honam ani a ɛyɛ mmerɛw ne srade a ɛwɔ wo nsa so no mfi hɔ. Saa ɔhaw yi mu yɛ den titiriw ma nnipa a wɔn mu duru so atew pii. Wɔ tebea horow a ɛtete saa mu no, ebia wobɛpɛ sɛ wususuw akwan horow te sɛ oprehyɛn ho.

• Arm lift (Arm lift / Brachioplasty): Eyi hwehwɛ sɛ wɔyɛ oprehyɛn yi honam ani honam ani srade a ɛboro so fi abasa no ase, na wɔkyekyere honam ani a aka no mu den na wɔpam no san ma ɛyɛ basa no nsusuwii. Eyi ma abasa no yɛ fɛ, na ɛyɛ mmerantebere. Wɔde aduru a wɔde kum nipadua no na ɛyɛ oprehyɛn yi. Egye adapɛn pii ansa na ayɛ yiye.
• Liposuction: Eyi hwehwɛ sɛ wɔde adwinnade ketewaa bi fa baabi ketewaa bi a wɔatwa mu na wɔtwe srade a ɛboro so fi abasa no mu. Nanso, saa kwan yi nkutoo ntumi nsiesie honam ani a ayɛ mmerɛw. Enti, ɛtɔ mmere bi a nnuruyɛfo kamfo kyerɛ sɛ wɔmfa akwan abien no nkabom.

Apɔw-mu-teɛteɛ a ɛboa ma abasa mu srade so tew

Sɛnea yɛaka wɔ atifi hɔ no, ɛho hia sɛ woteɛteɛ wo nipadua nyinaa mu. Nanso, sɛ wode apɔw-mu-teɛteɛ bi a ɛhyɛ wo nsa ntini mu den (tone) ka ho a, ebetumi aboa wo ma woanya nea efi mu ba ntɛmntɛm.

Nyansahyɛ titiriw ne sɛ anyɛ yiye koraa no, wobɛteɛteɛ w’apɔw mu nnɔnhwerew 2.5 (simma 150) anaasɛ wobɛteɛteɛ w’apɔw mu denneennen simma 75 dapɛn biara. Mfi ase nyɛ apɔw-mu-teɛteɛ a emu yɛ den prɛko pɛ. Fi ase nkakrankakra na ma wo nipadua no nyɛ nsakrae.

Apɔw-mu-teɛteɛ a ɛnyɛ den a wubetumi ayɛ wɔ fie ni:

• Push-ups: Wubetumi afi ase denam ɔfasu so push-ups so.
• Triceps dips: Wobetumi de nkongua anaa mpa ayɛ eyi.
• Bicep curls: Wubetumi de biribi te sɛ nsu nkotoku abien ayɛ eyi.
• Abasa a ɛyɛ kurukuruwa: Abasa no a wobɛtrɛw mu akɔ nkyɛnkyɛn na woadannan no kurukuruwa.

Wubetumi ahwɛ saa apɔw-mu-teɛteɛ yi wɔ intanɛt so (te sɛ YouTube). Ade a ɛho hia sen biara ne boasetɔ . Mma nhwɛ kwan sɛ ebefi mu aba anadwo biako anaa dapɛn biako mu. Sɛ wobɔ mmɔden asram pii a, akyinnye biara nni ho sɛ wubehu nsakrae pa.