Ɛho hia sɛ wɔhyɛ dade kyɛw
Sɛ woredi agumadi, titiriw bere a worebɔ sakre, worebɔ skateboard, woredi agumadi te sɛ bɔɔl, hockey, ne baseball a, ɛho hia sɛ wobɔ wo ti ho ban. Wɔkyerɛ sɛ dade kyɛw pa betumi atew ti a wopirapira no so 75% kosi 85% . Ɛno yɛ ahobammɔ kɛse, ɛnte saa?Enti, wobɛyɛ dɛn apaw dade kyɛw a ɛfata?
- Paw dade kyɛw a wɔayɛ ama agumadi a woredi no. Ɛsono dade kyɛw ahorow a wɔde hyɛ agumadi biara mu. Afei nso, ɛsɛ sɛ wɔhwɛ dade kyɛw no yiye, ɛhyɛ no yiye, wɔhyɛ no yiye bere nyinaa, na wonya adansedi krataa.
- Sɛ woretɔ sakre dade kyɛw a, hwehwɛ sticker a ɛkyerɛ sɛ ɛne Consumer Product Safety Commission (CPSC) gyinapɛn ahorow hyia. Eyi ne adwumakuw titiriw a ɛkyerɛ sɛnea sakre dade kyɛw ahobammɔ te.
- Dade kyɛw bi wɔ hɔ a wɔfrɛ no ``Multi-sport helmets'', na ɛwom sɛ wɔde yɛ nneɛma te sɛ skating ne skateboarding de, nanso ɛnyɛ ahobammɔ mma sakre gye sɛ wɔwɔ saa ``(CPSC)'' sticker no.
- Hwehwɛ ne kɛse a ɛfata ma wo: Ɔkwan a wɔfa so yɛ no ni. Fa teyp susudua na susuw twa wo ti ho hyia, fi wo moma so, w’aniwa ne w’aso atifi pɛɛ. Afei paw dade kyɛw kɛse a ɛfata saa susudua no.
- Sɛ wode dade kyɛw no to wo ti so a , ɛsɛ sɛ ɛhyɛ mu yiye, ɛnsɛ sɛ ɛyɛ den dodo anaasɛ ɛnsɛ sɛ ɛyɛ mmerɛw dodo. Ɛsɛ sɛ ɛyɛ nea ɛda fam wɔ wo ti so, na ɛnsɛ sɛ ɛdannan kɔ w’anim anaa akyi. Ɛsɛ sɛ nhama abien no yɛ "V" twa w'aso ho hyia, na ɛsɛ sɛ abɔso no hyɛ bere nyinaa.
- Ɛho hia sɛ yenya dade kyɛw foforo wɔ akwanhyia akyi, efisɛ ebia nneɛma asɛe wɔ mu a yentumi nhu.
- Ɛsɛ sɛ ahyehyɛde bi a wɔfrɛ no ``NOCSAE - National Operating Committee on Standards for Athletic Equipment'' di bɔɔlbɔ dade kyɛw ho adanse.
Nea ɛho hia: Bere a dade kyɛw betumi atew asiane a ɛwɔ hɔ sɛ obi bepira kɛse wɔ ne ti so no so kɛse , nanso ɛho hia sɛ yɛkae sɛ ɛmma ahobammɔ koraa mfi akisikuru ho.
Aniwa te sɛ sika kɔkɔɔ! Wobɛyɛ dɛn abɔ wɔn ho ban?
Ɛho hia nso sɛ wobɛbɔ w’ani ho ban bere a woredi agumadi pii no. Nokwarem no, agumadi mu kyɛfa a wonya ne ade titiriw a ɛma mmerante ne mmabaa pirapira wɔn ani. Nanso sɛ wode ahwehwɛ a ɛbɔ wo ho ban a ɛfata di dwuma a, wubetumi atew asiane a ɛwɔ hɔ sɛ wubepira w’ani kɛse no so bɛyɛ 90%. Susuw ho hwɛ, hwɛ nsonsonoe kɛse a ɛde ba!Aniwa akataso bɛn na eye?
- Wɔde ahwehwɛ a ɛbɔ ho ban a eye sen biara no yɛ nea wɔde ahwehwɛ a wɔfrɛ no ``Polycarbonate'' anaa ``Trivex'' na ɛyɛ. Wɔsɔ eyinom hwɛ pɔtee wɔ agumadi ho.
- Wɔde anim akataso anaa polycarbonate kyɛm a wɔde abata dade kyɛw ho di dwuma wɔ agumadi te sɛ bɔɔlbɔ, nsukyenee so hockey, lacrosse, softball, ne baseball mu.
- Wɔtaa de ahwehwɛ di dwuma wɔ bɔɔlbɔ, basketball, racquet agumadi , sukyerɛmma so mmirikatu, mmɔnten so hockey, lacrosse, paintball, baseball, ne softball mu.
- Sɛ wohyɛ ahwehwɛ , ebia ebehia sɛ wunya polycarbonate ahwehwɛ a wɔakyerɛw ama wo. Mfa w’aniwa ahwehwɛ a wode di dwuma daa no nhyɛ afuw mu, ɛremmɔ wo ho ban. Contact lenses nso remmɔ wo ho ban.
- Ɛsɛ sɛ ahwehwɛ nyinaa hyɛ mu yiye. Ɛsɛ sɛ ɛwɔ ntama nso wɔ w’aniwa atifi ne wo hwene atifi.
- Sɛ aniwa akataso abubu anaasɛ akyɛ na afi ase reyɛ kɔkɔɔ a, gye foforo.
- Ɛtɔ mmere bi a, sɛ worekɔ skiing, woreforo, anaa woredi nsu so agodie a, saa ahwehwɛ yi bɔ obi ho ban fi mframa a ano yɛ den ho . Ɛnyɛ ɛno nko, na mmom wɔbɔ wo ho ban fi nneɛma a ebetumi akɔ w’ani so, te sɛ nwansena ne nkoekoemmoa, bere a wote sakre so no ho.
- Ɛsɛ sɛ aniwa ho banbɔ nyinaa di Amerika Fekuw a Ɛhwɛ Sɔhwɛ ne Nneɛma So (ASTM) gyinapɛn ahorow so.
Ahobammɔ nneɛma bi a ɛho hia kɛse
Nneɛma afoforo pii wɔ hɔ a ɛho hia, a dade kyɛw ne ahwehwɛ ka ho, enti momma yɛnhwɛ ɛno nso.Ano aduru a wode bɛbɔ w’ano ne wo sẽ ho ban!
So wunim sɛ ano aduru betumi abɔ w’ano, wo sẽ, ne wo tɛkrɛma ho ban?- Wɔhyɛ obiara a ɔbɔ agumadi a wɔde di nkitaho, titiriw no fo sɛ ɔmfa aduru a wɔde siw ano nni dwuma na ama sẽ a ɛyɛ hu no so atew.
- W’ani gye bɔɔlbɔ, lacrosse, basketball, hockey, volleyball, akodi, akuturukubɔ, akuturukubɔ ho.Sɛ wobɔ agumadi bi a ebetumi de asiane aba wo ti so a , hwɛ hu sɛ wobɛhyɛ ano aduru.
- Nsõ ho oduruyɛfo betumi ayɛ eyinom sɛnea wopɛ, anaasɛ wubetumi atɔ afi aguadidan ahorow a wɔtɔn agumadi nneɛma mu.
- Ɛho hia paa nso sɛ wobɛhohoro ano aduru no yiye bere a wode adi dwuma awie no na woma ɛho tew.
- Sɛ wohyɛ retainer a, hwɛ hu sɛ wubeyi afi hɔ ansa na woateɛteɛ w’apɔw mu, atete wo ho, anaa woadi agoru.
Awɛmfo ma nsa, nkotodwe ne nsateaa
Sɛ wobɔ inline skate, snowboard, skateboard, anaasɛ wotra skuter so a, ɛho hia yiye sɛ wode awɛmfo ahorow yi di dwuma.- Nneɛma a wɔde bɔ nsateaa ne nsateaa ho ban betumi aboa ma wɔasiw akisikuru ano. Nkotodwe ho ban betumi aboa ma woabɔ wo nkotodwe ho ban afi ntwitwiridii ne abubu ho.
Pads a wɔde yɛ nipadua no afã horow
Wɔ agumadi ahorow bi mu, titiriw nea ɛfa nkitahodi ho no, pads ho hia.- Efi hockey so kosi volleyball so, efi bɔɔlbɔ so kosi inline skating so no, agumadi pii de pad ahorow ahorow di dwuma . Nneɛma a wɔde kata nansoaa, nkotodwe, nsateaa, nsateaa , koko, mmati, asen, ne asen so wɔ hɔ.
- Bisa wo kyerɛkyerɛfo anaa wo duruyɛfo no pads ko a wuhia ma agumadi a wodi no.
Mmarimaa, dwene wei nso ho - kuruwa a wode wo ho ban
Wɔ mmarimaa a wɔbɔ agumadi a ɛwɔ nkɛntɛnso kɛse te sɛ hockey, bɔɔlbɔ, basketball, baseball, ne bɔɔlbɔ fam no, ɛyɛ papa sɛ wɔde kuruwa a ɛbɔ wɔn ho ban bedi dwuma de abɔ wɔn asen no ho ban.- Sɛ wobɔ agumadi a ɛnyɛ nkitahodi, mmirikatu a, fa `(Athletic supporter)` di dwuma.
- Sɛ w’adwene mu yɛ wo naa wɔ eyi ho a, bisa wo kyerɛkyerɛfo, agumadi ho nteteefo, anaa awofo ma wonhu sɛ ebia eyi ho hia ma agumadi a wodi no anaa.
Wo mpaboa a wobɛhyɛ ara kwa no yɛ ade kɛse!
Nea etwa to no, mpaboa ho hia yiye. Sɛ wohyɛ mpaboa a ɛfata yiye a, ebetumi aboa ma woanhwe ase na woanhinhim.- Ebia wunim sɛ wɔhwehwɛ sɛ wɔde cleats hyɛ agumadi te sɛ bɔɔlbɔ, baseball, softball, ne bɔɔlbɔ mu. Nanso ebia wunnim sɛ nneɛma te sɛ skateboarding ne sakre so a wɔde tu mmirika nso hwehwɛ mpaboa ahorow soronko.
- Bisa wo nteteefo anaa wo duruyɛfo mpaboa a eye ma agumadi a wobɔ no.
- Yi mpaboa dedaw a asɛe ne cleats a ɛmma mmoa a ɛfata no fi hɔ na tɔ foforo.
Ɛnyɛ nea ɛdɔɔso sɛ wubenya gear no ara kwa, ɛsɛ sɛ ɛhyɛ mu yiye nso!
Kae sɛ, sɛnea wobɛpaw gya a ɛfata no, ɛho hia nso sɛ wunya nea ɛfata. Sɛ wunnim sɛ ebia gear a wode redi dwuma no fata wo yiye a, bisa wo kyerɛkyerɛfo, sukuu agumadi kyerɛkyerɛfo, agumadi kyerɛkyerɛfo anaa awofo sɛ wɔnhwɛ sɛ wowɔ kɛse a ɛfata na wohyɛ no yiye. Adetɔnbea ahorow pii a wɔtɔn agumadi nneɛma nso bɛboa wo ma woahu nea ɛfata.Sɛ yɛbɛka no tiawa a: sɛ wode gya a ɛfata a ɛfata di dwuma a, ɛbɛtew hokwan a wowɔ sɛ wubehyia akwanhyia no so kɛse!
Ɛsɛ sɛ wo ho yɛ hyew ansa na woadi agoru!
Ansa na wubefi agumadi anaa apɔw-mu-teɛteɛ biara ase no, nhuruw nkɔ mu prɛko pɛ. Ɛho hia yiye sɛ wubedi kan ayɛ wo ho hyew. Ntini a wɔansiesie no yiye no taa pira.Wobɛyɛ dɛn ayɛ ɔhyew a ɛfata?
- Nea edi kan no, yɛ koma ne ntini mu dwumadi ahorow bi a emu nyɛ duru. Sɛ nhwɛso no, wubetumi ayɛ nneɛma te sɛ mmirikatu, jumping jacks, shuffling, nkotodwe a ɛkorɔn, ne butt kicks. Eyinom bɛma wo koma bɔ kɛse, ama wo nipadua mu hyew akɔ soro, na ama wo ntini mu ayɛ hyew.
- Sɛ wode simma 10 hyew yi wie a, yɛ nneɛma bi a ɛyɛ nnam. (Ɛyɛ papa sɛ wobɛtrɛw wo ho bere a woayɛ hyew awie efisɛ nipadua no yɛ hyew na mogya a ɛkɔ ntini no mu no yɛ kɛse, na ɛma ntini no yɛ mmerɛw.)
- Nneɛma a wɔtrɛw mu denneennen a wobetumi ayɛ ansa na wɔateɛteɛ wɔn apɔw mu no bi ne nansoaa a wɔde nantew, nan ase nantew, anim ahurututu, afã ahurututu, agode sraani, inchworm, ne nsa a wɔde di akɔneaba.
Static stretching nso ho hia bere a woadi agoru awie no.
Sɛ wudi agoru wie a, yɛ static stretching bi na amma wo ntini no ankyekyere dodo. Teɛ ntini bi mu kosi sɛ wobɛte nka sɛ wo ho nyɛ wo dɛ kakra, na fa kura hɔ bɛyɛ sikɔne 30. Static stretches a wobetumi ayɛ te sɛ eyi bi ne gyinabea quadriceps trɛw, hamstring stretch, nantwi ba trɛw, mmati trɛw, nsateaa trɛw, akyi asen, akyi trɛw, iliotibial band trɛw, triceps trɛw, ne koko trɛw.Mfaso a ɛwɔ adeyɛ so
Wɔ ɔhyew ne ntrɛwmu akyi no, apɔw-mu-teɛteɛ nso yɛ ahosiesie pa ma agumadi ne dwumadi pii. Sɛ wowɔ kuw bi mu a, fa wo ho hyɛ kuw no nneyɛe ne agodie pii mu sɛnea wubetumi. Ɛho hia sɛ wode nkakrankakra kyekye wo ho ma wonya kyɛfa koraa denam adesua so. Mpɛn pii no, ɛsɛ sɛ wufi ase nya ahoɔden anyɛ yiye koraa no adapɛn 3 ansa na wo akansi bere no afi ase. Sɛ wonyɛ kuw bi mu mpo a, wubetumi akɔ so atu mpɔn wɔ w’ahokokwaw mu na woatew asiane a ɛwɔ hɔ sɛ wubepira no so denam apɔw-mu-teɛteɛ ne adesua a wobɛyɛ daa so.Nanso kae sɛ, ɛwom sɛ ɛsɛ sɛ wotete wo ho daa de, nanso ɛnyɛ papa sɛ wobɛtra so! Sɛ woma mpɛn dodow a wode tete wo ho, bere tenten a wode di dwuma, anaa emu yɛ den no yɛ kɛse mpofirim a, ebia ɛbɛyɛ te sɛ nea worenya nkɔso mfiase no, nanso bere kɔ so no, ebia wubewie a woapirapira wɔ bere a wode di dwuma boro so no mu. Yɛ nna mmienu dwumadi ne da koro home. Sesa wɔn ho wɔn ho wɔ dwumadi ahorow no ntam.
Ma saa nneɛma yi ntra w’adwenem bere a woafi ase adi agoru bio wɔ opira akyi no
Sɛ wupira bere a woredi agumadi no, sɛ wosan kɔ agodie mu ansa na ayɛ yiye koraa a, ɛda adi kɛse sɛ wubepira bio, ebia ɛbɛyɛ bɔne kɛse mpo. Enti hwɛ yiye paa. Sɛ worefi ase bio wɔ bere tenten a woatwe wo ho afi agumadi anaa dwumadi bi ho akyi a, fa nkakrankakra ma wo dwumadi dodow kɔ soro 10% dapɛn biara kosi sɛ wobɛsan akɔ wo apɔwmuden dodow a ɛsen biara no so. Mma nnkɔ agodie mu bio kosi sɛ wobɛsa wo yare koraa, sɛ obi hyɛ wo sɛ woyɛ saa mpo a.Sɛ wo ho popo a, ɛsɛ sɛ wohwɛ yiye paa.
Ɛho hia titiriw sɛ wode bere ma opira bi ma ɛsa sɛ woanya akisikuru, ɔhwe bi a wɔde bɔ wo ti a. Sɛ wosan kɔ agodie mu ntɛm dodo a, wowɔ asiane mu sɛ wobɛsan apirapira wo amemene mu anaasɛ, nea emu yɛ den sen saa no, wobɛpira w’amemene. Aman pii wɔ mmara a ɛhwehwɛ sɛ wuhu oduruyɛfo ansa na woatumi adi agoru bio bere a woabɔ wo ho ban akyi.So ɛnyɛ hwee sɛ wode nnuru a wɔde kum ɛyaw bedi agoru?
Agumadifo pii de nnuru a ɛma ɛyaw ano brɛ ase di dwuma na ama ɛyaw no ano abrɛ ase. Nanso, sɛ wote ɛyaw bere nyinaa a, mfa nnuru a ɛma ɛyaw ano brɛ ase nni dwuma mfa nkata so. Ɛyaw yɛ sɛnkyerɛnne a efi wo nipadua mu sɛ biribi anyɛ yiye. Sɛ wote yaw a, wo ne oduruyɛfo nkasa.Sɛ wowɔ saa sɛnkyerɛnne ahorow yi a, akyinnye biara nni ho sɛ ɛsɛ sɛ wokɔ oduruyɛfo nkyɛn.
Sɛ wowɔ eyinom mu bi a, akyinnye biara nni ho sɛ hwehwɛ aduruyɛ mu afotu:- Ɛyaw a ɛkɔ fam kosi nea emu yɛ den
- Ɛyaw a esiw da biara da dwumadi anaa nna kwan
- Beae a apira no ho ahonhon.
- Sɛ wote nka sɛ wo ho ayɛ wo hyew anaasɛ wo ho ayɛ wo hyew wɔ opira no akyi a
- Sɛ ɛyɛ den ma wo sɛ wobɛyɛ nnwuma a ɛfata a
- Sɛ wuntumi nkura wo nipadua a ɛfata mu esiane ɛyaw nti a
- Sɛ woreyɛ limping a
- Sɛ baabi a nkwaa bi tumi keka ne ho no asesa anaasɛ ɛso atew a
- Sɛ wote nka sɛ w’ahoɔden so atew a
Sɛ wo ho nyɛ wo den a, nnni agoru.
Saa afotu yi yɛ nokware nso bere a wowɔ atiridii anaa atiridiinini no. Sɛ woyare a, nnni agoru. Sɛ wowɔ atiridii a, nnni agoru koraa. Sɛ wo ti mu yɛ duru na wo hwene mu retu a, wuntumi mfa w’adwene nsi biribi so yiye. Saa adwene a wunni no betumi de wo ato asiane kɛse mu sɛ wobɛkɔ akwanhyia mu.Mmara no yɛ yɛn ankasa yiyedi!
Ntease pa bi nti na mmara ne nhyehyɛe ahorow wɔ hɔ. Wɔyɛ sɛ wɔbɛma wo ne wo mfɛfo kuw no anya ahobammɔ na wɔasiw akwanhyia ano. Sua mmara no na di akyi na aboa wo ma woayɛ nea wubetumi biara. Mmara nyɛ anohyeto ahorow. Wɔayɛ no sɛnea ɛbɛyɛ a ahobammɔ bɛkɔ so na ama agodie no ayɛ anigye ama obiara. Sɛ nhwɛso no, wɔ bɔɔlbɔ mu no, sɛ wɔbɔ obi akyiri bere a ɔtemmufo no abɔ abɛn akyi a, ɛyɛ asotwe a anibere wom. Ɛtɔ mmere bi a, ebia mmara no mfa agumadi anaa dwumadi no ho tẽẽ, nanso ɛsɛ sɛ wɔda so ara di so. Sɛ nhwɛso no, sɛ worekɔ inline skating, skateboarding, anaa sakre so a, ɛsɛ sɛ wohwɛ kar akwan ho mmara nyinaa yiye.Dɛn nti na akwan a ɛfata ne agumadi ho hia?
Akwan a wɔfa so yɛ ade ne agumadi a ɛfata nso ma ahobammɔ yɛ kɛse. Ɛho hia sɛ wohome yiye bere a worema nneɛma a emu yɛ duru so no. Fa home bere a worepia adesoa bi akɔ soro no. Sɛ wokura wo home mu a, ebetumi ama wo mogya mmoroso akɔ soro.Enti, se wodi mmara ne nhyehyeee no akyi a, kae se enni ho se wobeto wo ano - wo ho se wobema wo ho akyere wo na woanpira!
Kae eyi! (Nkrasɛm a Wɔde Kɔ Fie)
Okay, enti yɛaka nsɛm pii nnɛ afa sɛnea yɛbɛtena dwoodwoo bere a yɛredi agumadi ne apɔw-mu-teɛteɛ ho. Momma yɛnkae yɛn ho nsɛm a ɛho hia yi bio:- Hyɛ nneɛma a wode bɔ wo ho ban a ɛfata agumadi a woredi no yiye bere nyinaa, titiriw nneɛma te sɛ dade kyɛw, ahwehwɛ, ne ano aduru.
- Ansa na wubefi agumadi ase no, ɛho hia sɛ woma wo nipadua yɛ hyew (Warm-up). Afei nso, sɛ wowie a, yɛ cool-down/Static stretching .
- Adeyɛ nyɛ anigyede ara kwa, ɛma w’ahokokwaw ne ahobammɔ kɔ soro. Nanso ɛnyɛ papa sɛ wobɛyɛ pii dodo.
- Sɛ wopira a, mfa ahopere nsan nkɔ agodie mu kosi sɛ wo ho bɛtɔ wo koraa. Hwehwɛ aduruyɛ mu afotu.
- Sɛ wowɔ ɛyaw a, mmɔ mmɔden sɛ wode nnuru a wɔde kum ɛyaw bɛkata so. Wo ne oduruyɛfo nkasa.
- Di agodie no ho mmara akyi. Wɔyɛ ma w’ankasa ahobammɔ.
- Sɛ wo ho nyɛ wo den, titiriw sɛ wowɔ atiridiinini a, mpue nkɔdi agorɔ.
Agumadi mu ahobammɔ, apɔw-mu-teɛteɛ akwanhyia, dade kyɛw, aniwa ho banbɔ, ano aduru, ɔhyew, agumadi mu opira
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