So w’akyi yɛ wo yaw bere a woayɛ adwuma da mũ nyinaa wɔ w’adwumayɛbea agua so awie no? Anaasɛ wote akyi yaw bere a woreyɛ ofie nnwuma anaa worema nneɛma a emu yɛ duru so no? Eyi yɛ ɔhaw a ɛtaa ba a yɛn mu pii wɔ nnansa yi ankasa. Ɛtɔ da bi a, esiane akyi yaw yi nti, yentumi nyɛ yɛn da biara da nnwuma yiye. Nanso so wunim sɛ eyi ano aduru a eye sen biara wɔ yɛn ankasa nipadua mu? Ɛno ne sɛ yɛbɛhyɛ yɛn nipadua no mfinimfini fã, kyerɛ sɛ, ‘Core’ no den.
Dɛn ne saa Core yi?
Nnipa pii susuw sɛ sɛ wɔka sɛ ‘core’ a, nea wɔkyerɛ ne six-pack a ɛwɔ yafunu mu no nkutoo. Nanso ɛyɛ nea ɛyɛ den sen saa koraa. Sɛ yɛbɛka no tiawa a, core no yɛ ntini nhyehyɛe bi a atwa yɛn honam ani ho ahyia. Ɛte sɛ abɔde mu abɔso a ɛma yɛn nipadua no mu yɛ den.
Eyi fa ntini ahorow yi ho titiriw:
- Yafunu mu ntini: Ntini a ɛwɔ anim, akyi, ne nkyɛnkyɛn.
- Akyi ntini: Ntini a ɛboa yɛn akyi berɛmo.
- Pelvic ne hip muscles: Ntini a ɛka pelvis ne hip nnompe bom.
Susuw ho hwɛ, saa ntini ahorow yi nyinaa bom ma yɛn akyi berɛmo no bɔ yɛn ho ban na ɛma egyina pintinn. Sɛ yegyina hɔ, tena ase, nantew, na yɛma nneɛma a emu yɛ duru so a, saa ntini atitiriw yi ma yɛn nipadua no gyina hɔ tẽẽ na ɛyɛ den.
Mfaso bɛn na ɛwɔ so sɛ wɔbɛhyɛ ade titiriw no mu den?
Sɛ wɔhyɛ core no den a, ɛnyɛ akyi yaw a ɛtew so kɛkɛ.
- Akyi yaw a yebesiw ano: Sɛ yɛwɔ akyi berɛmo a emu yɛ den a, ɛyɛ adwuma sɛ abɔde mu ade a wɔde hyɛ yɛn akyi berɛmo mu. Eyi ma nhyɛso a ɛwɔ akyi no so tew, na ɛtew asiane a ɛwɔ hɔ sɛ ɛyaw ne opira a ɛtaa ba no so kɛse.
- Gyinabea a Ɛteɛ: Sɛ yɛtra gyinabea koro no ara mu kyɛ a, yɛde yɛn ho to fam a yennim. Sɛ yɛwɔ core a ɛyɛ den a, ɛboa ma yɛn nipadua no kɔ so teɛ. Enti, wubetumi akura wo gyinabea mu fɛfɛɛfɛ na ɛteɛ.
- Nipadua a ɛkari pɛ ne nea egyina pintinn a ɛkɔ soro: Ade titiriw no ho hia yiye ma kari pɛ wɔ da biara da nnwuma mu, sɛ nhwɛso no, bere a wokura bag anaa wogyina bɔs mu no.
- Adwene mu yiyedi: Apɔw-mu-teɛteɛ te sɛ Pilates twe adwene si ahome ne kankyee so. Eyi te sɛ nsusuwii. Eyi nso betumi aboa ma wɔadi tebea horow te sɛ adwennwen ne dadwen so .
Enti akwan a eye sen biara na agye din sen biara a wɔfa so hyɛ saa ade titiriw yi mu den no mu biako ne Pilates.
Pilates apɔw-mu-teɛteɛ a ɛnyɛ den 3 a wubetumi ayɛ wɔ fie
Ansa na wobɛyɛ saa apɔw-mu-teɛteɛ yi no, ɛho hia sɛ wode biribi te sɛ yoga mpa si fam.Afei nso, hwɛ wo home so titiriw bere a woreyɛ apɔw-mu-teɛteɛ yi nyinaa no. Fa ahome a emu dɔ na yi ahome brɛoo. Eyi bɛboa wo ma wo ntini atitiriw no ayɛ adwuma yiye.
Nea ɛho hia: Sɛ wowɔ akwahosan tebea bi a woadi kan anya, te sɛ akyi a woapira, wo kɔn mu yaw, anaa oprehyɛn a wɔayɛ no nnansa yi a, hwɛ hu sɛ wobɛkɔ wo duruyɛfo nkyɛn ansa na woafi apɔw-mu-teɛteɛ yi ase.
1. Bridge apɔw-mu-teɛteɛ
Eyi yɛ apɔw-mu-teɛteɛ kɛse ma wo core, ne w’asen ne w’asen ntini nso.
| Anamɔn a wɔfa so yɛ | Sɛnea wɔyɛ |
|---|---|
| Anamɔn 1 | Da fam, wo nkotodwe kotow, na wo nan ntam kwan bɛyɛ wo asen. Fa wo nsa to fam wɔ w’afã. |
| Anamɔn 2 | Fa ahome denneennen. Bere a worehome no, kyekye wo yafunu mu ntini mu den na ma w’asen ne w’asen so nkakrankakra. |
| Anamɔn 3 | Ma wo mmati, w’asen, ne wo nkotodwe so kosi sɛ ɛbɛkɔ tẽẽ biako, te sɛ bridge. |
| Anamɔn 4 | Kura saa gyinabea yi mu sikani kakraa bi (bɛyɛ ahome 3). Ɛsɛ sɛ wote nka sɛ wo yafunu ne w’akyi ntini mu ayɛ den. |
| Anamɔn 5 | San kɔ baabi a na worekɔ no nkakrankakra. Yɛ eyi mpɛn 10-15. |
2. Nan Baako a Wɔde Ntrɛwmu
Eyi hyɛ yafunu mu ntini ne asen mu ntini nso den.
| Anamɔn a wɔfa so yɛ | Sɛnea wɔyɛ |
|---|---|
| Anamɔn 1 | Da fam, kotow wo nkotodwe kodu digrii 90, na kura mu (wɔfrɛ eyi pon so gyinabea). |
| Anamɔn 2 | Bere a worehome no, ma wo ti, wo kɔn, ne wo mmati so kakra fi fam. Ma w’ani da wo nkotodwe so. |
| Anamɔn 3 | Afei trɛw wo nan nifa no mu tẽẽ kɔ anim bɛyɛ digrii 45. Saa bere yi de, fa wo nsa benkum kura wo kotodwe nifa na fa wo nsa nifa kura wo nansoaa nifa. Ade a ɛho hia sen biara ne sɛ woremma w’akyi so mfi fam. |
| Anamɔn 4 | Hom bio na fa wo nan nifa no san kɔ pon so, bere a wotrɛw wo nan benkum mu wɔ ɔkwan koro no ara so no. Afei sesa nsa. |
| Anamɔn 5 | Yɛ eyi ma nan abien no nyinaa, sesa, bɛyɛ mpɛn 8 wɔ ɔfã biara. |
3. Nan a Wɔma So
Eyi yɛ apɔw-mu-teɛteɛ kɛse a wode hyɛ wo yafunu ne w’akyi ntini mu den.
| Anamɔn a wɔfa so yɛ | Sɛnea wɔyɛ |
|---|---|
| Anamɔn 1 | Da fam, kotow wo nkotodwe, na fa wo nan ntam kwan kɔ asen mu. |
| Anamɔn 2 | Fa ahome denneennen. Bere a worehome no, twe wo yafunu mu ntini no kɔ mu na kɔ soro. |
| Anamɔn 3 | Afei ma wo nan nifa so nkakrankakra, na wo kotodwe abɔ digrii 90, ma ɛnyɛ pon so. Mma w’akyi anaa w’asen ntutu saa bere yi. |
| Anamɔn 4 | Hom na kura gyinabea no mu. Fa home bio na ma wo nan foforo no so kɔ pon so gyinabea wɔ ɔkwan koro no ara so. Seesei anan abien no nyinaa akɔ soro. |
| Anamɔn 5 | Kura saa gyinabea yi mu bɛyɛ sikani 5. Afei fa wo nan biako si fam nkakrankakra, na afei fa wo nan biako no si fam. |
Nkrasɛm a Wɔde Kɔ Fie
- Ebia ade titiriw a ɛde akyi yaw a ɛtaa ba ne akyi berɛmo a ɛyɛ mmerɛw.
- Ɛnyɛ yafunu mu ntini nkutoo na ɛwɔ ade titiriw no mu, na mmom ntini a atwa akyi berɛmo, asen, ne akyi berɛmo ho ahyia no nyinaa.
- Pilates yɛ apɔw-mu-teɛteɛ kwan kɛse a wɔfa so hyɛ apɔw-mu-teɛteɛ no mu den, teɛteɛ sɛnea obi gyina hɔ, na ɛma adwene mu yiyedi yɛ kɛse.
- Sɛ wufi ase teɛteɛ w’apɔw mu a , fi ase nkakrankakra. Tie wo nipadua. Gyae apɔw-mu-teɛteɛ sɛ wote ɛyaw nka a.
- Ade a ɛho hia sen biara ne sɛ wobɛyɛ apɔw-mu-teɛteɛ yi nkakrankakra da biara da. Da biara a wobɛyɛ no ye sen sɛ wobɛyɛ no da koro na afei woagyae.
- Sɛ wowɔ akwahosan ho haw biara a, hwɛ hu sɛ wobɛkɔ wo duruyɛfo nkyɛn ansa na woafi apɔw-mu-teɛteɛ nhyehyɛe biara ase.
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