Ɛnanom pii suro sɛ wɔbɛyɛ nnwuma nketenkete mpo bere a wohu sɛ wɔrehwɛ kwan no. Wogyae nneɛma te sɛ nantew anaa antweri a wɔforo. "So biribi bɛto akokoaa no sɛ meteɛteɛ m'apɔw mu a?" wosuro. Nanso so wunim sɛ apɔw-mu-teɛteɛ bere a wonyinsɛn no ye ma wo ne wo ba no yiye ankasa wɔ nsɛm pii mu? Mprempren wɔde aduruyɛ mu nhwehwɛmu foforo abɔ anansesɛm a na ɛwɔ hɔ no pii agu . Ma yɛnhwɛ nea ɛyɛ nokware.
Susuw ho hwɛ, hwɛ sɛnea ɛbɛyɛ kɛse sɛ wobɛkɔ so anya apɔwmuden na woayɛ den wɔ wo nyinsɛn no nyinaa mu. Ɛnyɛ sɛ apɔw-mu-teɛteɛ bɛma wo ho atɔ wo wɔ nipadua mu nko, na mmom ɛbɛboa wo ma w’ani agye wɔ w’adwene mu nso, na ɛbɛboa wo ma wo ho atɔ wo ntɛmntɛm nso wɔ awo ne awo mu. Ɛnyɛ ɛno nko, na mmom sɛ wowɔ apɔwmuden a, wo ba no nso benyin a ɔwɔ apɔwmuden.
Nanso kae! Ansa na wobɛyɛ eyinom nyinaa no, ade a ɛho hia sen biara a ɛsɛ sɛ wudi kan yɛ ne sɛ wo ne wo duruyɛfo bɛkasa. Ɛho hia sɛ wunya afotu a emu da hɔ wɔ apɔw-mu-teɛteɛ a eye ma wo ho a egyina w’akwahosan tebea ne bere tenten a ɛsɛ sɛ woyɛ so.
Sɛ woanteɛteɛ w’apɔw mu da a (The Novice) .
Nnipa pii nteɛteɛ wɔn apɔw mu daa ansa na wɔanyinsɛn. Sɛ ɛno ne wo a, ɛnyɛ hwee. Ɛnkaa akyi dodo sɛ wubefi ase mprempren. Nanso ɛnyɛ papa sɛ wubefi ase ayɛ apɔw-mu-teɛteɛ a emu yɛ den prɛko pɛ. Momma yenfi ase kɛkɛ.
Apɔw-mu-teɛteɛ hyɛ ntini a ɛboa awotwaa no mu den. Eyi brɛ akyi yaw, nan a ɛho ahonhon, ne ɔbrɛ bere a wɔyem no ase kɛse. Ɛsan nso siesie nipadua no ma awo mu nsɛnnennen.
Enti apɔw-mu-teɛteɛ a ɛnyɛ den bɛn na wubetumi ayɛ?
- Nantew a Ɛyɛ Ntɛmntɛm: Eyi ne apɔw-mu-teɛteɛ a eye sen biara na ahobammɔ wom. Sɛ wo nantew simma 20-30 da biara, nnansa kosi nnan dapɛn biara a, ɛdɔɔso. Sɛ wubetumi ne w’adamfo bi akasa bere a wonam a, ɛno ne ahoɔhare a ɛfata wo.
- Asuguare ne Nsuo mu Aerobics : Wɔ nsuo mu no, wo mu duru a wosusu sɛ wo mu duru so tew bɛyɛ 90%. Eyi ma nhyɛso a ɛwɔ wo nkwaa so no so tew. Asuguare nso boa ma nsu a ɛho nhia a ɛkɔ nipadua no mu no so tew na ɛhyɛ ɔfe so.
- Yoga: Yoga adesua ahorow wɔ hɔ a wɔyɛ ma mmea a wɔyem titiriw. Ɔhome a emu dɔ boa ma adwene no dwo, ɛhyɛ ntini ahorow den, na ɛboa kɛse ma wɔde home nhyehyɛe a ehia wɔ awo mu no di dwuma.
Nea ɛho hia sen biara: Tie wo nipadua bere a woreteɛteɛ w’apɔw mu no. Mpia wo ho denneennen ma wuntumi nkasa.Ɛno ne susudua a ɛyɛ mmerɛw sen biara. Sɛ wote nka sɛ woabrɛ a, gyae. Sɛnea wote nka no betumi ayɛ soronko wɔ da koro biara ho. Enti teɛteɛ w’apɔw mu sɛnea wote nka saa da no te.
Sɛ woyɛ obi a onim apɔw-mu-teɛteɛ yiye dedaw (The Conditioned Athlete) .
Ebia na woretu mmirika, worema nneɛma a emu yɛ duru so, anaa woreyɛ apɔw-mu-teɛteɛ afoforo a emu yɛ den ansa na worenyinsɛn. Bere bi a atwam no, na nnuruyɛfo ka kyerɛ wo sɛ sɛ wunyinsɛn a, gyae saa nneɛma yi nyinaa yɛ. Nanso seesei nhwehwɛmu ada no adi sɛ sɛ wo nipadua no asua saa apɔw-mu-teɛteɛ no a, ɛnyɛ hwee sɛ wobɛtoa so. Tew sɛnea emu yɛ den no so kakra kɛkɛ.
Nhwehwɛmu ada no adi sɛ mmea a wɔte saa no nnya nipadua mu yaw pii, wɔwo a ɛnyɛ den na ɛyɛ tiaa, na wɔn ho tɔ wɔn ntɛmntɛm.
Nanso kae nneɛma yi:
- Tew ahoɔden a wode tu mmirika no so: Tew kwan tenten ne ahoɔhare a wotaa tu mmirika no so. Sɛ woma nneɛma a emu duru so a, tew mu duru no so na ma nea wɔsan yɛ no nkɔ soro (r EPS ).
- Tie wo nipadua: Wo nipadua no reka akyerɛ wo sɛ, "Eyi yɛ den dodo kakra." Sɛ wote yafunu mu yaw anaa wo ho nyɛ wo dɛ biara a, gyae ntɛm ara. Ebia bere aso sɛ wugyae mmirikatu na wodan kɔ sakre anaa asuguare so.
- Wo ne wo duruyɛfo yɛ nhyehyɛe: Ɛyɛ papa sɛ wo ne wo duruyɛfo bɛkasa afa eyi ho ansa na woanyinsɛn na woayɛ apɔw-mu-teɛteɛ nhyehyɛe a ɛfata wo.
Ahobammɔ di kan! Hwɛ hu sɛ wubedi akwankyerɛ ahorow yi akyi.
Ɛmfa ho sɛnea wo nipadua no te biara no, ɛho hia sɛ wudi ahobammɔ ho nyansahyɛ ahorow yi akyi bere a woreteɛteɛ w’apɔw mu bere a wonyinsɛn no.
| Nneɛma a ɛsɛ sɛ woyɛ (Do's) . | Ɛnsɛ sɛ woyɛ saa |
|---|---|
| Nom nsu pii: Nom nsu pii ansa na woateɛteɛ w’apɔw mu, bere a woreyɛ apɔw-mu-teɛteɛ, ne bere a woawie. Sɛ obi ho nsu atɔ no a, ɛnyɛ papa mma ɛna no anaa akokoaa no. | Apɔw-mu-teɛteɛ a wobɛyɛ bere a woada wo nkyɛnmu: Kwati apɔw-mu-teɛteɛ a ɛhwehwɛ sɛ wobɛda wo nkyɛn wɔ ɔsram abiɛsa a edi kan no akyi. Eyi betumi amia ntini kɛse bi a ɛde mogya ba koma no mu. |
| Ɔhyew ne Onwini: Mma wo werɛ mmfi sɛ wobɛma wo ho ayɛ hyew ansa na woafi w’apɔw-mu-teɛteɛ ase na wo ho ayɛ nwini wɔ ɛno akyi. | Agumadi a asiane kɛse wom: Kwati agumadi a wɔde wɔn ho hyɛ mu (bɔɔlbɔ, basketball), agumadi a ɛfa asehwe ho (apɔnkɔ so tra, skiing a wɔde sian), ne scuba diving koraa. |
| Hyɛ ntade a ɛfata: Hyɛ ntade a ɛyɛ fɛ na ɛnyɛ den a ɛtwetwe fifiri. Hyɛ bra a ɛboa ne mpaboa a ɛyɛ fɛ. | Mmu w’ani ngu ɛyaw so: Sɛ wote ɛyaw anaa wo ho nyɛ wo dɛ bi a, mmu w’ani ngu so na teɛteɛ w’apɔw mu. Gyae ntɛm ara. |
| Di aduan pa: Di aduan a ahoɔden wom na ama woanya ahoɔden a wode di dwuma bere a woteɛteɛ w’apɔw mu no. Ɛyɛ papa sɛ wubedi nnuan nketenkete 5 anaa 6 da biara. | Nkotodwe a ɛkɔ akyiri: Hormone relaxin a ɛba bere a nyinsɛn no ma nkwaa no mu yɛ mmerɛw. Enti, kwati apɔw-mu-teɛteɛ a ɛfa kotow a emu dɔ ho. |
Sɛ wuhu saa sɛnkyerɛnne ahorow yi a, gyae apɔw-mu-teɛteɛ ntɛm ara na kɔ oduruyɛfo nkyɛn!
Sɛ wuhu sɛnkyerɛnne ahorow te sɛ wo koko mu yaw, mogya a ɛba wo awotwaa mu, awotwaa mu a ɛtwetwe, ntini a ɛpaapae, tiyɛ kɛse, aniwa a ɛyɛ mmerɛw, anaasɛ ɛyɛ den sɛ wobɛhome a, gyae apɔw-mu-teɛteɛ ntɛm ara na kɔ wo duruyɛfo nkyɛn. Sɛ ɛho hia a, ntwentwɛn wo nan ase sɛ wobɛkɔ Emergency Department (ETU) a ɛwɔ ayaresabea a ɛbɛn wo no.
Nkrasɛm a Wɔde Kɔ Fie
- Hwɛ hu sɛ wubenya kwan afi wo duruyɛfo hɔ ansa na woafi ase ateɛteɛ w’apɔw mu wɔ wo nyinsɛn mu.
- Tie nsɛnkyerɛnne a wo nipadua no de rema wo no yiye. Sɛ wote nka sɛ woabrɛ, wote yaw, anaa wo ho nyɛ wo dɛ a, gyae apɔw-mu-teɛteɛ ntɛm ara.
- Nom nsu pii bere a woreteɛteɛ w’apɔw mu no. Kwati sɛ nsu a ɛbɛtɔ wo mu.
- Sɛ wobɛyɛ biribi a ɛnyɛ den te sɛ nantew simma 15-20 da biara mpo a, mfaso wɔ so kɛse sen sɛ worenteɛteɛ w’apɔw mu koraa.
- Fa anigye ne ahotɔ teɛteɛ w’apɔw mu. Eyi yɛ akyɛde a ɛsom bo ma wo ne wo ba a ɔhyɛ yafunu mu no.
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