Dɛn nti na apɔw-mu-teɛteɛ som bo saa? (Nea Enti a Nyansa Yɛ Apɔw-mu-teɛteɛ) Momma yɛnka eyi ho asɛm!

Ebia woate sɛ apɔw-mu-teɛteɛ ‘ye ma nipadua no’, ɛnte saa? Ɛno yɛ nokware. Nanso so wunim sɛ ɛnyɛ sɛ apɔw-mu-teɛteɛ ye ma wo nipadua akwahosan nko, na mmom mfaso wɔ so ma w’adwene nso wɔ ɔkwan a ɛyɛ nwonwa so? Wiɛ, sɛ woteɛteɛ w’apɔw mu wɔ ɔkwan a ɛfata wo so a, wo nipadua bɛte nka kɛse, w’adwene bɛtu mpɔn, na w’ahoɔden nso ayɛ kɛse. Enti, momma yɛnhwɛ nea apɔw-mu-teɛteɛ yɛ ankasa, mfaso horow a ɛde brɛ yɛn, ne sɛnea yebetumi ama ayɛ yɛn asetra fã.

Mfaso akɛse bɛn na ɛwɔ apɔw-mu-teɛteɛ so ma wo?

Abenfo ka sɛ anyɛ yiye koraa no, ɛsɛ sɛ aberante a wanyin de simma 60 teɛteɛ n’apɔw mu a ɛkɔ fam kosi nea emu yɛ den da biara. Adɛn? Ntease ahorow bi ni:

• Eye ma nipadua ne adwene nyinaa: Susuw ho hwɛ, sɛ woteɛteɛ w’apɔw mu a, w’amemene akwahosan tu mpɔn , na ɛbɛyɛ mmerɛw sɛ wobɛkae nea wusua no. Nnipa binom wɔ ɔhaw wɔ nna mu anadwo, na eyi nso yɛ ɛno ano aduru pa. Sɛ woteɛteɛ w’apɔw mu a, nnuru bi wɔ hɔ a wo nipadua no yi fi mu, na ɛma w’ani gye paa na wo ho adwo wo. Sɛ yɛbɛka no pɛpɛɛpɛ a, ɛtew adwenemhaw ho asiane so na ɛboa ma wodi nkate te sɛ dadwen so . Bio nso, sɛ wuwie botae pɔtee bi – susuw biribi te sɛ asaw nhyehyɛe foforo a wubesua ho yiye – ɛma wunya abotɔyam ne ahantan kɛse, ɛnte saa? Ɛnyɛ den sɛ wobetumi anya saa nkate no denam apɔw-mu-teɛteɛ so.

• Ɛboa ma obi mu duru yɛ nea ɛfata na ɔbɔ ne ho ban fi nyarewa ho: Apɔw-mu-teɛteɛ a wobɛyɛ daa no betumi aboa ma woasiw wo mu duru a ɛkɔ soro a ɛho nhia ano. Ɛnyɛ ɛno nko, na mmom ebetumi aboa ma wɔabɔ wo ho ban afi nyarewa ahorow bi a emu yɛ den te sɛ Asikreyare a Ɛto so Abien , Koma Yare , ne Mogya Mmirikatu ho nso. Apɔw-mu-teɛteɛ a ɛhyɛ nnompe den – te sɛ ahuruhuruw, mmirikatu, ne nneɛma a emu duru a wɔma so – betumi aboa ma wo nnompe ayɛ den .

• Ɛboa wo ma wunyin yiye: Ebia eyi renyɛ te sɛ asɛm kɛse mma wo mprempren. Nanso, apɔw-mu-teɛteɛ a woyɛ nnɛ no nti, wo nipadua bɛda wo ase daakye. Wunim, ɛteɛApɔw-mu-teɛteɛ betumi ama w’asetra atu mpɔn – kyerɛ sɛ, sɛnea wubetumi anya asetra mu anigye – bere a worenyin no. Ebetumi nso aboa ma amemene no anya akwahosan pa na atew asiane a ɛwɔ tebea horow te sɛ Alzheimer yare (amemene mu yare a ɛma obi nkae ade) mu no so. Nnipa binom taa hwe ase bere a wɔrenyin no, na apɔw-mu-teɛteɛ betumi aboa ma wɔasiw asehwe ne opira ano.

Sɛ yɛbɛka no tiawa a, apɔw-mu-teɛteɛ yɛ sika a eye sen biara a wubetumi de ahyɛ wo nipadua ne w’adwene mu no mu biako!

Nneɛma atitiriw abiɛsa a ɛwɔ apɔw-mu-teɛteɛ nhyehyɛe a ɛkari pɛ mu

Sɛ worefi ase reteɛteɛ w’apɔw mu a, ɛsɛ sɛ wususuw nneɛma abiɛsa yi nso ho:

1. Apɔw-mu-teɛteɛ a Wɔde Aerobic Yɛ

2. Apɔw-mu-teɛteɛ a ɛhyɛ ntini mu den (Ahoɔden Ntetee) .

3. Dwumadi ahorow a ɛma wotumi yɛ nsakrae

Momma yɛnka eyinom mu biara ho asɛm nkɔ akyiri kakra .

Ɔkwan bɛn so na meyɛ apɔw-mu-teɛteɛ a ɛma mframa bɔ?

Te sɛ ntini afoforo no, wo koma nso ani gye apɔw-mu-teɛteɛ pa ho. Aerobic apɔw-mu-teɛteɛ yɛ apɔw-mu-teɛteɛ biara a ɛma wo koma bɔ kɛse na ɛma wo home kɔ soro ara kwa. Sɛ woyɛ apɔw-mu-teɛteɛ a ɛte sɛɛ daa a, wo koma ne w’ahurututu mu yɛ den na efi ase de mframa pa (ɛnam mogya mu nkwammoaa a oxygen wom so) kɔ wo nipadua no afã horow nyinaa.

Sɛ wobɔ kuw agumadi – susuw basketball, bɔɔlbɔ, hockey ho a – ebia anyɛ yiye koraa no wubenya simma 60 cardio pa wɔ wo nna a wode sua ade no mu.

Nanso sɛ wommɔ kuw agumadi a, mma ɛnhaw wo. Akwan foforo pii wɔ hɔ a wobɛfa so anya cardio apɔw-mu-teɛteɛ!

• Sakretwie
• Retu mmirika
• Reboro nsuo
• Asaw a wɔsaw
• Nantew a ɛyɛ ntɛmntɛm
• Tennis agodie
• Kwantwa

Wubetumi apaw eyinom mu biara.

Na ahoɔden ntetee nso ɛ?

Hwɛ, apɔw-mu-teɛteɛ nyɛ papa mma wo koma kɛkɛ. Ntini afoforo a ɛwɔ wo nipadua mu no nso ani gye apɔw-mu-teɛteɛ ho. Sɛ wode wo ntini di dwuma, sɛ woyɛ ho adwuma a, ɛyɛ den.

Mfaso foforo a ɛwɔ ntini a ɛyɛ den a wubenya so ne sɛ ɛma wo nkwaa boa wo yiye na ɛtew asiane a ɛwɔ hɔ sɛ wubepira no so . Dwumadi ahorow a ɛhyɛ wo ntini mu den nso hyɛ wo nnompe mu den.

Ɛnyɛ bere nyinaa na ɛsɛ sɛ woma nneɛma a emu yɛ duru so na ama wo ntini ne wo nnompe ayɛ den. Apɔw-mu-teɛteɛ ahorow hyɛ ntini ahorow mu den. Nhwɛsoɔ:

• Hyɛ wo nsa den: Ahyɛmma a wode tu mmirika, nea wotwe kɔ soro, ne nea wopia no yɛ kɛse. Wokae saa apɔw-mu-teɛteɛ a na woyɛ wɔ agumadi bere mu wɔ sukuu mu no? Ɛnonom ne wɔn.
• Hyɛ wo nan den: Wubetumi ayɛ nneɛma te sɛ mmirikatu, sakre, ahyɛmma a wɔde tu mmirika, skating, ne nea ɛkeka ho Afei nso, apɔw-mu-teɛteɛ te sɛ squats ne leg raises ye ma wo nan yiye.
• Hyɛ wo yafunu ne wo ntini a ɛwɔ wo mu no den: Ɛyɛ den sɛ wubenya biribi a eye sen ahyɛmma a wɔde tu mmirika, yoga anaa Pilates apɔw-mu-teɛteɛ, mpuran , ne crunches.

Ɔkwan bɛn so na wobetumi ayɛ nsakrae wɔ nneɛma mu?

Ɛnyɛ sɛ apɔw-mu-teɛteɛ hyɛ wo koma, wo ntini, ne wo nnompe mu den nko, na mmom ɛboa ma wo nipadua no yɛ nea ɛyɛ mmerɛw nso. Sɛnea wotumi dannan wo ho ne sɛnea wubetumi atrɛw wo ntini ne wo nkwaa mu na woabɔ wo ho ban ntɛmntɛm.

Sɛ obi yɛ nsakrae a, ebetumi aboa ma n’agumadi mu mmɔdenbɔ nso atu mpɔn. Dwumadi ahorow bi wɔ hɔ, te sɛ asaw ne akodi, a ɛhwehwɛ sɛ wɔyɛ nsakrae kɛse. Nanso, nsakrae a ɛkɔ soro nso betumi aboa obi ma wayɛ adwuma yiye wɔ agumadi afoforo te sɛ bɔɔlbɔ mu.

Ɛnyɛ den sɛ wubenya agodie ne dwumadi ahorow a ɛma wotumi yɛ nsakrae:

• Ɔko te sɛ karate
• Ballet asaw a wɔsaw
• Apɔw-mu-teɛteɛ
• Yoga a wɔyɛ

Eyinom yɛ nneɛma akɛse a wobetumi apaw. Sɛ wotrɛw wo ho bere a woateɛteɛ w’apɔw mu awie no nso betumi aboa ma woatumi ayɛ nsakrae.

Wobɛyɛ dɛn atoa apɔw-mu-teɛteɛ nhyehyɛe yi so?

Ade titiriw nti a nnipa pii gyae apɔw-mu-teɛteɛ wɔ nna kakraa bi akyi ne sɛ wɔn ani nnye ho . Sɛ nea woreyɛ no nyɛ anigye a, ɛyɛ den sɛ wobɛtoa so, ɛnte saa? Nanso bɔ mmɔden sɛ wubehu agumadi ne dwumadi ahorow pii, na hwehwɛ biribi a ɛfata wo na w’ani gye ho. Fa no sɛ w’adamfo Nimali kɔ asaw adesua anwummere biara. N’ani gye ho kɛse, na watumi adi ne mu duru so. Wubetumi nso apaw biribi a w’ani gye ho.

Sɛ wuhia nkannyan kakra a , kɔ adesua, kɔka kuw bi ho, anaa hwehwɛ adamfo bi a ɔne wo bɛteɛteɛ w’apɔw mu. Afei worennyae beat biara.

Sɛ wuhia mmoa a wode befi apɔw-mu-teɛteɛ nhyehyɛe bi a ɛfata wo ne w’apɔwmuden tebea ase a, wo ne ɔkyerɛkyerɛfo anaa apɔw-mu-teɛteɛ ho ɔbenfo bi nkasa wɔ apɔw-mu-teɛteɛ dan bi mu.

Nokwarem no, sɛ obi tu kɔ baabi foforo pii na ɔtra ase kakraa bi a, eye ma obiara. Eyi te saa titiriw ma nnipa a wɔadi dɛm anaa ayaresa tebea horow te sɛ ayamtu . Nanso, sɛ wowɔ akwahosan tebea bi (sɛ nhwɛso no, sɛ woansua sɛ wobɛteɛteɛ w’apɔw mu a) ɛho hia sɛ wo ne wo duruyɛfo kasa ansa na woafi apɔw-mu-teɛteɛ nhyehyɛe bi ase.

Nkrasɛm a Wɔde Kɔ Fie

Enti, sɛ woka eyinom nyinaa bom a, ebia afei woate sɛnea apɔw-mu-teɛteɛ yɛ nea nyansa wom na mfaso wɔ so no ase, ɛnte saa?

Nea eye sen biara ne sɛ, ɛnka akyi dodo da sɛ wubefi ase ateɛteɛ w’apɔw mu!

Nneɛma nketenkete mpo betumi abu no sɛ apɔw-mu-teɛteɛ – susuw sakre tiawa a wobɛtra, wo ne wo kraman nantew, anaa nhaban kakraa bi wɔ turo no mu ho. Sɛ woyɛ foforo wɔ apɔw-mu-teɛteɛ mu a, fi ase simma kakraa bi da biara na fa nkakrankakra yɛ adwuma kosi simma 60 a yɛadi kan aka ho asɛm no. Dɔ wo nipadua na ma no apɔw-mu-teɛteɛ a ehia. Afei wubetumi atra ase a ahoɔden wom na anigye wom!

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Apɔw-mu-teɛteɛ, nipadua mu ahoɔden, akwahosan, asetra a ahoɔden wom, koma ne ɔhome apɔw-mu-teɛteɛ, ntini ahoɔden, nsakrae