So ɛsɛ sɛ yɛde Apɔw-mu-teɛteɛ Nkyerɛwde'' di dwuma de hwɛ yɛn apɔw-mu-teɛteɛ nhyehyɛe no so?

Hena na ɔmpɛ sɛ obenya apɔwmuden na ahoɔden ahyɛ no ma, ɛnte saa? Enti ɔkwan a eye sen biara na ɛyɛ mmerɛw a wobɛfa so ayɛ saa ne sɛ wobɛteɛteɛ w’apɔw mu da biara da. Nanso, yɛn mu pii fi ase de anigye teɛteɛ yɛn apɔw mu, nanso bere tiaa bi akyi no, yɛyɛ ɔkwasea kakra sɛ yɛbɛtoa so, anaasɛ mmere bi wɔ hɔ a yɛnyɛ no yiye. Wɔ mmerɛ a ɛte saa mu no, saa apɔmuden ho kyerɛwtohɔ yi, anaa ``Apɔmuden ho kyerɛwtohɔ'' yɛ adamfo ankasa a ɔba bɛboa wo. Sɛ yɛbɛka no tiawa a, ɛyɛ ɔkwan a wobɛfa so akyerɛw apɔw-mu-teɛteɛ a woyɛ, bere tenten a wode yɛ, ne nea woyɛ, te sɛ nea wokyerɛw wɔ da biara da nsɛm mu. Ɛwom sɛ eyi yɛ mmerɛw koraa de, nanso mfaso pii wɔ so ma w’asetra a ahoɔden wom.

Dɛn ne apɔw-mu-teɛteɛ ho kyerɛwtohɔ? Dɛn nti na ɛho hia yɛn?

Okay, afei momma yɛnhwɛ nea apɔw-mu-teɛteɛ ho kyerɛwtohɔ yi yɛ ankasa, ne mfaso horow a ebetumi de abrɛ yɛn. Fa no sɛ, abenfo ka sɛ anyɛ yiye koraa no, ɛsɛ sɛ woteɛteɛ w’apɔw mu simma 60 da biara, anyɛ yiye koraa no kakra, kosi sɛ wubebubu fifiri bi. Eyi betumi ayɛ biribiara fi nantew, mmirikatu, kosi sakre so. Enti, sɛ woteɛteɛ w’apɔw mu saa a, sɛ wokyerɛw ne nyinaa gu saa log yi mu a, ɛbɛma woanya nkannyan pii .

Sɛ wuhu sɛ "Meyɛɛ pii nnɛ" a, wote anigye nka, nanso wote nka nso sɛ "Mepɛ sɛ meyɛ saa ara ɔkyena."

Ade foforo nso ne sɛ wubetumi ahwɛ sɛnea woteɛteɛ w’apɔw mu. Sɛ nhwɛso no, sɛ wuhu sɛ wokɔ so huw apɔw-mu-teɛteɛ a woayɛ w’adwene sɛ wobɛyɛ Fida anwummere biara no a, wubetumi asesa ayɛ no Kwasida anɔpa. Eyi bɛboa wo ma woayɛ apɔw-mu-teɛteɛ nhyehyɛe a ɛfata w'asetra kwan . Wubetumi nso ahu baabi a woadu ne sɛnea w’akwahosan atu mpɔn kɛse. Sɛ ɔsram biako a atwam ni no, ɛkame ayɛ sɛ wuntumi ntu mmirika simma 10 a, ɛnnɛ wubetumi atu mmirika simma 20. Anigye a wunya bere a wuhu nkɔso a ɛte sɛɛ no ​​som bo. Ɛma wunya nkannyan pii ma wokɔ so yɛ adwuma.

Nneɛma bɛn na ɛsɛ sɛ wɔde ka apɔw-mu-teɛteɛ nhyehyɛe pa ho?

Okay, afei momma yɛnka nneɛma atitiriw abiɛsa a ɛsɛ sɛ ɛka apɔw-mu-teɛteɛ nhyehyɛe a edi mu ho asɛm. Weinom ne: 1. Ahoɔden Ntetee - kyerɛ sɛ, apɔw-mu-teɛteɛ a ɛhyɛ nipadua no ntini mu den. 2. Aerobic Exercise - a ɛma koma no bɔ kɔ soro na ɛboa ma ɔhome (Aerobic Exercise) - sɛnea yenim no, nneɛma te sɛ mmirikatu ne asuguare. 3. Stretching - a ɛma nipadua no tumi yɛ mmerɛw (Stretching) - apɔw-mu-teɛteɛ a ɛma nipadua no dwo na ɛtrɛw ntini no mu. Ɛho hia yiye sɛ wokyerɛw apɔw-mu-teɛteɛ ahorow abiɛsa no nyinaa ho kyerɛwtohɔ wɔ apɔw-mu-teɛteɛ ho kyerɛwtohɔ yi mu. Afei wubetumi ahwɛ ahu sɛ woreteɛteɛ w’apɔw mu yiye wɔ saa ahorow yi mu biara mu. Nea ɛho hia sen biara: Sɛ woyɛ foforo wɔ apɔw-mu-teɛteɛ mu, anaasɛ wowɔ akwahosan ho haw biara a, hwɛ hu sɛ wobɛhwehwɛ afotu afi oduruyɛfo, agumadi kyerɛkyerɛfo (`ɔkyerɛkyerɛfo`) anaa apɔw-mu-teɛteɛ kyerɛkyerɛfo (`ɔtetefo`) hɔ.Fi ase. Wobetumi akyerɛ wo apɔw-mu-teɛteɛ a eye ma wo nipadua, wo mfe a woadi, ne w’akwahosan. Ɛno ye sen sɛ wobɛyɛ apɔw-mu-teɛteɛ a ɛnteɛ kɛkɛ na woasɛe wo nipadua, ɛnte saa?

Momma yɛnhwɛ ahoɔden ntetee mu yiye.

Okay, nea edi kan no ma yɛnka ahoɔden ntetee ho asɛm. Wɔtaa kamfo kyerɛ sɛ wobɛyɛ eyi nnansa dapɛn biara. Nanso kae sɛ, nyɛ eyi nna abien a ɛtoatoa so. Ɛsɛ sɛ wugye w’ahome da bi na ama wo ntini ahorow no ahome. Efisɛ sɛ yɛteɛteɛ yɛn apɔw mu a, yɛn ntini sɛe kakra, na wohia saa ahomegye yi na ama wɔn ho atɔ wɔn na wɔayɛ den. Sɛ woreyɛ ahoɔden ntetee a, ɛsɛ sɛ wode w’adwene si ntini atitiriw abiɛsa a ɛwɔ wo nipadua mu no nyinaa so:

• Nipadua a ɛwɔ soro: Ɛno kyerɛ koko, mmati, ne abasa ntini .
• Nan: Asen, asen mu ntini.
• Ade titiriw: Yafunu ne akyi ntini . Eyinom a wɔbɛhyɛ mu den ho hia yiye na ama wɔakari pɛ.

Ansa na wubefi ahoɔden ntetee apɔw-mu-teɛteɛ ase no, ɛho hia sɛ wode apɔw-mu-teɛteɛ a emu nyɛ den `(Aerobic)` ma wo nipadua yɛ hyew bɛyɛ simma 5-10 . Afei nso, sɛ woteɛteɛ w’apɔw mu brɛoo bere a woawie apɔw-mu-teɛteɛ no a, ɛma ntini no ho tɔ wo kɛse. Sɛ wopɛ sɛ wohunu sets dodoɔ (`Sets`) ne repetitions dodoɔ (`Repetitions`) dodoɔ a ɛsɛ sɛ woyɛ a, bisa agumadiɛ kyerɛkyerɛfoɔ wɔ sukuu mu, ɔkyerɛkyerɛfoɔ (`Coach`) anaa `(Personal Trainer`). Sɛ nhwɛsoɔ no, sɛ woyɛ apɔmuden bi mpɛn 10 a, ɛnde gye w'ahome kakra na wosan yɛ no mpɛn 10, gye w'ahome bio na wosan yɛ no mpɛn 10, kyerɛ sɛ `(Sets)` 3, ne `(Repetitions)` 1 `(Set)`. Eyi bɛyɛ soronko a egyina wo nipadua mu ahoɔden so.

Hom, apɔw-mu-teɛteɛ ye ma koma no (Aerobic Exercise) .

Afei momma yɛnka `(Aerobic Exercise)` ho asɛm. Eyinom yɛ apɔw-mu-teɛteɛ a ɛma wo koma bɔ kɛse na ɛboa ma wohome yiye. Bɔ mmɔden sɛ wode eyinom bɛka wo da biara da dwumadi ho da biara da . Ɛho nhia sɛ eyi yɛ asɛm kɛse.

• Wo ne w’ayɛmmoa kraman nantew ntɛmntɛm.
• Basketball kakra a me ne nnamfo bɛbɔ.
• Sɛ wugye w’ahome bere tiaa bi mpo bere a woresua ade, asaw dwom a w’ani gye ho wɔ wo dan mu, sɛ ɛma wo koma bɔ kɛse a, ɛyɛ apɔw-mu-teɛteɛ pa.

Ade titiriw ne sɛ wobɛma wo koma ayɛ adwuma kakra, ama wo nipadua no ho fifiri . Ɛno ne bere a wunya mfaso ankasa fi saa apɔw-mu-teɛteɛ yi mu. Wɔyɛ papa paa ma wo koma akwahosan, ne w’adwene akwahosan nso.

Apɔw-mu-teɛteɛ a wɔtrɛw mu na ama wotumi ayɛ nsakrae kɛse

Nea etwa to nanso ɛnyɛ nea ɛsen biara no, apɔw-mu-teɛteɛ a wɔde trɛw nipadua mu. Eyinom bɛboa wo ma woayɛNsakrae a wɔyɛ no kɔ soro. Sɛ ntini ne nkwaa yɛ mmerɛw a, asiane a ɛwɔ hɔ sɛ obi bepira no so tew.

• Yoga asanas yɛ akwan a eye sen biara a wɔfa so nya ntini no mu biako.
• Sɛ ɛnte saa a, bisa wo kyerɛkyerɛfo anaa apɔw-mu-teɛteɛ kyerɛkyerɛfo ma ɔmma wo apɔw-mu-teɛteɛ a ɛnyɛ den bi a wubetumi ayɛ.

Mma wo werɛ mmfi sɛ wobɛkyerɛw eyinom wɔ wo apɔw-mu-teɛteɛ ho kyerɛwtohɔ mu. Nneɛma a ɛho hia sen biara no mu biako ne sɛ wode simma kakraa bi ``aerobic`` apɔw-mu-teɛteɛ a emu nyɛ den bɛma wo nipadua ayɛ hyew ansa na woayɛ apɔw-mu-teɛteɛ a ɛtrɛw . Eyi bɛboa ma woasiw ntini mu opira ano na woanya mfaso kɛse afi w’apɔw-mu-teɛteɛ a wode trɛw wo mu no mu.

Dwene apɔw-mu-teɛteɛ a woreyɛ no ho na kyerɛw nsɛm (Adwennwen) .

Wɔ wo apɔw-mu-teɛteɛ ho kyerɛwtohɔ mu no, sɛ wubetumi akyerɛw apɔw-mu-teɛteɛ a woyɛe, bere tenten a wode yɛɛ no, na woakyerɛkyerɛ sɛnea wotee nka wɔ saa apɔw-mu-teɛteɛ no ho nso tiawa .

• "Apɔw-mu-teɛteɛ foforo a meyɛe nnɛ no tee nka sɛ ɛyɛ den kakra."
• "Kotodwe no tee nka sɛ emu yɛ duru kakra nnɛ."
• "Me nipadua tee nka sɛ ɛyɛ hare yiye bere a meyɛɛ saa `(Yoga)` asana yi."

Kyerɛw nneɛma to hɔ. Sɛ wote ɛyaw anaa wo ho nyɛ wo dɛ bere a woreyɛ apɔw-mu-teɛteɛ a, gyae ntɛm ara. Mma nhyɛ wo ho sɛ ɛnyɛ . Mma nyɛ saa apɔw-mu-teɛteɛ no bio kosi sɛ wo ne wo duruyɛfo anaa ɔtetefo bɛkasa afa ho na woanya wɔn afotu. Ɛho hia paa sɛ wutie wo nipadua. Sɛ wokyerɛw w’adwene saa a, wubetumi ate apɔw-mu-teɛteɛ ko a w’ani gye ho ne nea ɛfata wo ase. Nnipa binom ani gye ho sɛ wɔbɛyɛ apɔw-mu-teɛteɛ koro no ara da biara da. Afoforo nso ani gye ho sɛ wɔbɛyɛ nneɛma foforo na wɔkora nneɛma ahorow so. Enti, saa "Reflection" yi bɛboa wo ma woayɛ wo apɔw-mu-teɛteɛ nhyehyɛe sɛnea wopɛ.

Fa no sɛ, wuhu sɛ w’ani nnye mmirikatu ho saa, nanso w’ani gye asaw ho ankasa. Enti sɛ́ anka wubetu mmirika no, wubetumi akɔ asaw adesua anaa wobɛsaw wɔ fie. Nea ɛho hia sen biara ne sɛ ɛsɛ sɛ apɔw-mu-teɛteɛ yɛ biribi a w’ani gye ho sɛ wobɛyɛ.

Enti, eyinom nyinaa ka bom: nkrasɛm a wode bɛkɔ fie ama wo!

Okay, afei woate sɛdeɛ ɛho hia sɛ wobɛkora apɔmuden ho kyerɛwtohɔ, anaa ``Apɔmuden ho kyerɛwtohɔ'' ase. Sɛ yɛbɛka no tiawa a:

• Ɛma wote nka sɛ wo ho ye wɔ apɔw-mu-teɛteɛ ho .
• Wubetumi ahwɛ sɛnea woteɛteɛ w’apɔw mu, nea woyɛ, ne nea wopa ho kyɛw .
• W’ankasa wutumi hu wo nkɔso , na ɛde anigye kɛse ne nkuranhyɛ foforo ba.
• Wubetumi ahwɛ ahu sɛ woreyɛ apɔw-mu-teɛteɛ yiye denam apɔw-mu-teɛteɛ ahorow abiɛsa a wobɛyɛ so : ahoɔden ntetee , apɔw-mu-teɛteɛ a ɛma mframa bɔ, ne apɔw-mu-teɛteɛ.
• Sɛ wohyia nsɛnnennen bi bere a woreyɛ apɔw-mu-teɛteɛ a, yɛbɛkyerɛ na yɛakyerɛ wo kwan ma woayɛ ho adwuma sɛnea ɛfata .
• WoSɛ wote apɔw-mu-teɛteɛ a w’ani gye ho ase a, ɛbɛboa wo ma woayɛ apɔw-mu-teɛteɛ nhyehyɛe a ɛbɛyɛ adwuma ama wo na w’ani agye ho.

Enti, sɛ woyɛ obi a ɔyɛ apɔw-mu-teɛteɛ dedaw a, fi ase kyerɛw wo ``Apɔw-mu-teɛteɛ Nkyerɛwde'' nnɛ. Sɛ woyɛ obi a worefi ase a, eyi yɛ beae pa a wubetumi afi ase. Kae sɛ anammɔn nketenkete betumi ama nneɛma akɛse aba. Ti pa! Mewɔ anidaso sɛ saa krataa ketewa yi bɛboa wo kɛse ma woanya asetra a ahoɔden wom na anigye wom.

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