So sukuu bag no mu yɛ duru dodo? Momma yɛnhwehwɛ nea ɛde akyi bag ho nsɛm ba ankasa!

So wo ba de akyi bag kɛse kɔ sukuu anɔpa? Nhoma, awia aduan adaka, nsu toa... Eyi nyinaa akyi no, akyi bag no mu yɛ duru yiye, ɛnte saa? Enti, sɛ wɔamfa saa akyi bag yi nni dwuma yiye a, ɛnyɛ yɛn mma akyi ne wɔn kɔn nko na ebetumi de ɔhaw aba, na mmom wɔn nipadua nyinaa nso. Ɛnnɛ, momma yɛnka ɔhaw ahorow a sukuu akyi bag yi betumi de aba ne sɛnea yɛbɛkwati ho asɛm.

Sɛ wode sukuu bag no di dwuma wɔ ɔkwan a ɛnteɛ so a, dɛn na ɛba?

Sɛ yɛbɛka no tiawa a, sɛ wɔamfa akyi bag anni dwuma yiye a, ɛnyɛ akyi haw nko na ebetumi de aba, na mmom ebetumi ama obi apirapira mpo. Ma yɛnhwɛ sɛnea ɛba saa:

• Sɛ obi de ne ho to akyi na ɔde ne ho to n’anim: Fa no sɛ, sɛ akyi bag no mu duru kɔ soro a, ɛte sɛ nea saa mu duru no retwe abofra no akɔ akyi. Afei abofra no ankasa de ne ho to n’anim sɛnea ɛbɛyɛ a ɔbɛkari pɛ. Sɛ wodan wo ho kɔ w’anim bere nyinaa saa a, hokwan kɛse wɔ hɔ sɛ wobɛte wo kɔn, wo mmati, ne w’akyi . Eyi yɛ ɔhaw a abofra no yɛ a onnim mpo. Sɛ gyinabea a ɛnteɛ a ɛte saa (gyinabea ho haw ahorow) kɔ so a, akyi berɛmo no abɔde mu nkuruwankuruwa mpo betumi asesa.

• Akyi bag a wɔsoa wɔ mmati biako so: Mmofra binom soa wɔn akyi bag wɔ mmati biako pɛ so. Anaasɛ wɔsoa abɔfo bag. Eyi ma emu duru no kɔ ɔfã biako, enti wɔbɔ mmɔden sɛ wɔbɛkari pɛ wɔ ɔfã foforo no mu. Eyi betumi ama akyi ne akyi ayɛ yaw , ne mmati ne kɔn a ɛyɛ den nso . Sɛ yɛbɛka no pɛpɛɛpɛ a, ɛde nhyɛso a ɛho nhia ba ntini a ɛwɔ nipadua no fã biako no so.

• Nhama a ɛyɛ den na ɛnyɛ den: Sɛ ahama a ɛwɔ kotoku no so no mu yɛ den dodo a, ebetumi atwitwa akɔ mmati no mu. Eyi betumi ama nsa ne nsateaa ayɛ mmerɛw, ayɛ no yaw, na ɛtɔ mmere bi a ɔnte nka wɔ nsa ne nsateaa mu . Nea enti a ɛte saa ne sɛ ahama no tumi mia ntini ne mogya ntini a ɛwɔ mmati no mu no. Wɔfrɛ eyi ``nerve compression'' wɔ aduruyɛ mu.

• Asiane a ɛkɔ soro sɛ abofra bɛhwe ase: Sɛ obi kura akyi bag a emu yɛ duru a, ebetumi ama abofra nkari pɛ. Eyi betumi ama ayɛ mmerɛw sɛ wɔbɛhwe ase, titiriw bere a wɔreforo antweri anaasɛ wɔreforo bɔs no . Wo de susuw ho hwɛ, sɛ wohwe ase kakra mpo a, ebetumi ama ayɛ den sɛ wode akyi bag no mu duru bedi wo ba no so. Sɛ obi hwe ase saa a, ebetumi ama obi apirapira kɛse, te sɛ abubuw.

• Akwanside ne Asiane a Ɛwɔ Afoforo So: Ɛtɔ mmere bi a mmofra a wokurakura nkotoku akɛse no nhu baabi a wɔn bag gye baabi. Enti sɛ wodannan wo ho, anaasɛ worefa mmeae a ɛyɛ den (te sɛ nkongua ntam wɔ sukuu bɔs mu) , bag ahorow no betumi abɔ afoforo . Afei nso, nkotoku akɛse a wogyaw wɔ fam no betumi ahinhim mmofra afoforo, na ɛtɔ mmere bi a bag no betumi atɔ abofra so . Eyi nso yɛ biribi a yensusuw ho koraa, ɛnte saa?

Mɛyɛ dɛn ahu sɛ ɔhaw bi wɔ me bag mu?

Nsɛnkyerɛnne kakraa bi wɔ hɔ a wubetumi ahwɛ yiye na woahu sɛ wo bag no de ɔhaw reba wo anaa. Hwɛ eyinom so yiye:

• So ɛte sɛ nea ɛyɛ den yiye sɛ wode kotoku no bɛhyɛ na woayi?
• So ɛsɛ sɛ wode wo ho to w’anim bere a wosoa bag no?
• So wotaa nya akyi yaw ?
• So wotaa yɛ wo mmati ne wo kɔn mu yaw?
• So wote nka sɛ wo nsa anaa wo nsateaa ayɛ mmerɛw anaa wo ho ayɛ mmerɛw ?

Sɛ wowɔ saa sɛnkyerɛnne ahorow yi a, ɛsɛ sɛ wotew wo bag no mu duru so anaasɛ wosakra ɔkwan a wofa so soa no. Sɛ woda so ara yɛ w’akyi yaw, wo nsa ne wo nan ho yɛ wo yaw, anaasɛ wote nka sɛ woayɛ mmerɛw a, ɛbɛyɛ papa sɛ wobɛkɔ oduruyɛfo nkyɛn akɔhwehwɛ afotu . Ebia wubehia apɔw-mu-teɛteɛ ho ɔyaresafo mmoa mpo.

Enti, wobɛyɛ dɛn apaw bag a ɛfata?

Ma nsɛm yi ntra w’adwenem na ama woapaw bag a ɛbɛboa wo, na ɛnyɛ sɛ ɛbɛyɛ adwuma atia wo:

• Akyi bag ye sen biara: Akyi bag ye sen mmati bag anaa abɔfo bag a wɔde fa nneɛma te sɛ nhoma. Nea enti a ɛte saa ne sɛ wɔkyekyɛ kotoku no mu duru pɛpɛɛpɛ wɔ nipadua no mu. Ntini a ɛyɛ den sen biara wɔ yɛn nipadua mu, a ɛne akyi ne yafunu mu ntini no boa kotoku no.

• Hwɛ sɛnea wɔyɛ no yiye:
• Ahama a wɔde ntama ayɛ a ɛtrɛw: Hwehwɛ bag a ahama abien a wɔde ntama ayɛ yiye a ɛkɔ mmati abien no nyinaa so. Dodow a ahama no trɛw no, dodow no ara na eye . Saa kwan yi so no, emu duru no ntumi nkɔ baabi biako, na mmom wɔkyekyɛ wɔ mmati no so.
• Asen mu abɔso: Ɛyɛ papa sɛ wobɛpaw bag a ɛwɔ asen mu abɔso . Ɛnyɛ wo mmati nko na eyi bɛkyekyɛ mu duru no na mmom akodu w’asen nso, na ɛbɛtew nhyɛso a ɛwɔ w’akyi no so.
• Nkyekyɛmu pii: Sɛ bag no wɔ nkorabata pii a, ebetumi aboa nso ma wɔakyekyɛ mu duru no. Ɛnyɛ den nso sɛ wode nneɛma a emu yɛ duru sen biara bɛbɛn wo nipadua.
• Akyi bag a emu yɛ hare: Sɛ akyi bag no mu yɛ hare a, ɛnyɛ den sɛ wubedi nneɛma a wode kɔ no nyinaa mu duru so. Akyi bag ahorow bi wɔ hɔ a bere a hwee nni mu a emu duru yɛ kilogram kakraa bi pɛ. Ɛnonom nyɛ papa koraa.

Ɔkwan bɛn so na ɛsɛ sɛ mede bag no di dwuma?

Ɛho hia paa sɛ wudi afotu yi akyi na woakwati akyi yaw ne ɔhaw afoforo.

Momma yɛntew bag no mu duru so!

• Ɛmfa ho sɛnea wɔayɛ bag no yiye no, dodow a emu duru sua no, dodow no ara na eye ma wo nipadua . Sɛ yɛbɛka no ɔkwan biara so a, ɛnsɛ sɛ bag mu duru boro wo nipadua mu duru 10% kosi 20% . Sɛ nhwɛso no, sɛ wo mu duru yɛ kilogram 50 a, ɛnsɛ sɛ wo bag mu duru boro kilogram 5 kosi 10. Sɛ woyɛ abofra ketewa a, ɛsɛ sɛ saa dodow yi sua mpo. Wubetumi de aguaree nsenia ahwɛ bag no mu duru wɔ fie.
• Ɛho nhia sɛ wode nhoma gu wo bag mu da mũ nyinaa, .Fa sukuu dan a wɔde nneɛma gu mu no di dwuma mpɛn pii . Fa nhoma fi mu bere a ɛho hia nkutoo. Sɛ wubetumi agyaw nhoma ahorow a wunhia ama sukuu dwumadi wɔ fie a, anka ɛbɛyɛ papa mpo.
• Sɛ worehyehyɛ wo bag a, hyehyɛ nneɛma a emu yɛ duru sen biara a ɛbɛn w’akyi . Ɛno kyerɛ sɛ wɔ kotoku no mu, ka w’akyi.
• Mfa biribiara ngu ɔdan kɛse no mu. Fa kotoku a ɛwɔ nkyɛnkyɛn ne nneɛma afoforo a ɛwɔ bag no mu no kyekyɛ mu duru no .
• Sɛ wo bag no mu yɛ duru ankasa a, yi nhoma kakraa bi a ɛho nhia fi wo bag mu na fa wo nsa soa . Bere a ebia ɛbɛyɛ den sɛ wobɛyɛ eyi da biara da no, ɛyɛ ano aduru pa ma nna a emu yɛ duru ankasa.

Eyi ne ɔkwan a wɔfa so soa bag na wɔsoa no yiye!

• Fa mmati abɔso abien no nyinaa di dwuma . Nkotoku a wɔde fa mmati biako so, fa koko so, anaasɛ wɔde ahama biako pɛ na ɛhyɛ mu no betumi de nhyɛso a ɛho nhia aba ntini ahorow no so. Ebetumi ama nneɛma a ɛnkari pɛ nso aba.
• Twe nhama no mu denneennen na ama bag no ahyia wo nipadua no yiye . Sɛ nhama no mu ayɛ hare na bag no sɛn fam a, nhyɛso pii wɔ w’akyi. Ɛsɛ sɛ wɔkyekyɛ bag no mu pɛpɛɛpɛ wɔ w’akyi mfinimfini , na ɛnsɛ sɛ ɛsensɛn fam kɔ ​​w’akyi.
• Wobetumi asiw akyi opira ano kɛse denam bag no a wɔbɛma so yiye so . Sɛnea ɛte wɔ ade a emu yɛ duru biara ho no, kotow wo nkotodwe, ma w’akyi nkɔ tẽẽ, na fa wo nsa abien nyinaa kura bag no mu kɔ wo mmati so . Sɛ wokotow mpofirim sɛ wobɛma so a, ebetumi asɛe w’akyi kɛse.

So ɛho hia sɛ yɛhyɛ yɛn ade titiriw no mu den?

Yiw, ɛho hia ankasa! Akwan a eye sen biara a wobɛfa so asiw akyi haw ano no biako ne sɛ wobɛhyɛ ntini a ɛwɔ wo honam ani a ɛboa ma wo nipadua no gyina pintinn no den, titiriw w’akyi ne yafunu mu ntini . Sɛ saa ntini ahorow yi mu yɛ den a, w’akyi berɛmo no benya mmoa pii a ɛbɛboa akyi bag no mu duru. Mfitiase apɔw-mu-teɛteɛ wɔ mu duru ntetee, Pilates, ne yoga mu no ho wɔ mfaso kɛse ma eyi. Eyinom ma w’ahoɔden titiriw no tu mpɔn. Ɛyɛ adwene pa sɛ wode apɔw-mu-teɛteɛ ahorow yi bɛba wɔ ɔkwan a ɛfata mmofra so.

Enti, nneɛma bɛn na ɛho hia paa a yesuae nnɛ? (Nkrasɛm a Wɔde Kɔ Fie)

Enti, ɛho hia yiye sɛ wokae saa nsɛm yi na ama wo ba no sukuu bag no ayɛ wɔn adamfo paa, sen sɛ ɛbɛyɛ ɔhaw.

• Hwɛ yie wɔ bag no mu duru ho: ɛnsɛ sɛ emu duru boro abofra no nipadua mu duru 10% kɔsi 15% . (Mmeae bi ka sɛ 20%, nanso mmofra nkumaa fam no ɛno betumi ayɛ te sɛ nea ɛdɔɔso kakra, enti momma yensusuw 15% ho sɛ nea ɛboro so).
• Paw bag a ɛfata: Paw bag a emu yɛ hare a nhama a ɛtrɛw na wɔde ntama ayɛ, abɔso a wɔde abɔ asen (sɛ ɛwɔ bi a eye sen biara), ne adan pii.
• Fa di dwuma yiye:Fa ahama abien no nyinaa hyɛ, ma ɛnbɛn wo nipadua, na fa nneɛma a emu yɛ duru sen biara no bɛn w’akyi. Sɛ worema wo ho so afi fam a, kotow wo nkotodwe na ma so.
• Tie wo ba no nipadua: Sɛ wo ba nwiinwii sɛ n’akyi yɛ no yaw, ne kɔn mu yɛ no yaw, anaa ne nsa mu ayɛ mmerɛw a, mmu w’ani ngu so. Ma wɔnhwɛ mu ntɛm ara.
• Nya Ahoɔden: Ma wo ba no nhu apɔw-mu-teɛteɛ ne agodie a ɛhyɛ ntini a ɛwɔ ne mu no den.

Kae sɛ, sɛ wohwɛ saa nneɛma yi so wɔ wo mmofraase a, wubetumi akwati ɔhaw pii a ɛtra hɔ kyɛ te sɛ akyi yaw ne kɔn mu yaw bere a woanyin no. Mewɔ anidaso sɛ saa afotu yi bɛboa wo ne wo ba no ma moatra ase anigye so a mowɔ akyi a ɛte apɔw!

Sukuu bag, akyi yaw, mmofra akwahosan, Backpack ahobammɔ, akyi berɛmo, gyinabea pa, sukuu mmofra