So woresusuw ho sɛ wobɛtew wo mu duru so? Afei sua pii fa ahoɔden ntetee apɔw-mu-teɛteɛ yi ho!

So wo nso woyɛ obi a wopɛ sɛ wo mu duru so tew kakra na wo ho yɛ fɛ na wowɔ apɔwmuden? Afei worehwɛ baabi a ɛfata. Nnipa pii susuw sɛ sɛ wobɛtew wo mu duru so a, nea ehia ara ne sɛ woyɛ nneɛma te sɛ mmirikatu ne ahuruhuruw. Nanso nokwarem no, yɛn ntini a yɛhyɛ no den nso boa kɛse wɔ yɛn mu duru so. Ɛnnɛ yɛrebɛka Ahoɔden Ntetee Apɔw-mu-teɛteɛ ho asɛm . Eyinom yɛ apɔw-mu-teɛteɛ pa bi a ɛnyɛ wo a worebɔ mmɔden sɛ wobɛtew wo mu duru so nko na wubetumi afi ase, na mmom obiara a ɔpɛ sɛ ɔtra apɔwmuden nso.

Dɛn nti na ahoɔden ntetee ho hia saa?

Sɛ yɛbɛka no tiawa a, ahoɔden ntetee yɛ apɔw-mu-teɛteɛ biara a ɛhyɛ yɛn nipadua mu ntini ahorow no den na ɛma ɛyɛ kɛse. Eyi ho hia yiye ma obi a ɔrebɔ mmɔden sɛ ɔbɛtew ne mu duru so, sɛnea edidi so yi:

• Ɔhyew calories pii : Yɛn ntini te sɛ ‘engine’ a ɛwɔ yɛn nipadua mu no. Bere a ntini mu duru kɔ soro no, sɛnea yɛn nipadua hyew calories , a ɛkyerɛ sɛ yɛn nipadua mu nneɛma a ɛsakra no nso kɔ soro. Afei yɛhyew calories pii bere mpo a yegyina hɔ na yɛada kɛkɛ no. So eyi nyɛ mmoa kɛse wɔ mu duru a wɔhyɛ so mu?
• Nipadua a ɛyɛ fɛ : Sɛ wo mu duru so tew a, ɛtɔ mmere bi a wo nipadua betumi ahwe ase. Nanso sɛ woyɛ ahoɔden ntetee a, wo ntini mu yɛ den na wo nipadua no yɛ fɛ.
• Ahoɔden ne boasetɔ a ɛkɔ soro: Saa apɔw-mu-teɛteɛ yi ma ahoɔden a ehia na ama yɛatumi ayɛ adwuma a ɔmmrɛ da mũ no nyinaa, ama nneɛma a emu yɛ duru so, na waforo antweri.
• Nnompe a ɛhyɛ den: Saa apɔw-mu-teɛteɛ yi nso hyɛ yɛn nnompe mu den, a ɛkyerɛ sɛ ɛboa ma yɛbɔ yɛn ho ban fi nyarewa te sɛ nnompe mu yare a ɛba bere a onyin no ho.

Wo de susuw ho hwɛ, sɛ wubetumi atew wo mu duru so bere a wohyɛ wo nipadua den na wo ho yɛ den, sen sɛ wobɛtew wo mu duru so kɛkɛ a, anka ɛbɛyɛ papa dɛn?

Hwɛ hu sɛ wubehu saa nneɛma yi ansa na woafi ase ateɛteɛ w’apɔw mu!

Okay, afei woate hia a ahoɔden ntetee ho hia ase. Nanso ansa na wobɛkɔ wo nyinaa akɔma nneɛma a emu yɛ duru so no, ma yɛnhwɛ saa nneɛma yi.

Mma wo werɛ mmfi sɛ wubehyia oduruyɛfo no!

Eyi ne ade a ɛho hia sen biara.Ansa na wubefi apɔw-mu-teɛteɛ nhyehyɛe biara ase, titiriw sɛ wowɔ aduruyɛ mu tebea bi a woadi kan anya (sɛ nhwɛso no, komayare, asikreyare, mogya mmoroso, nkwaa mu haw ahorow) a, hwɛ hu sɛ wobɛkɔ w’abusua oduruyɛfo nkyɛn akɔhwehwɛ afotu.

"Meresusuw sɛ mɛhyɛ ahoɔden ntetee apɔw-mu-teɛteɛ bi ase. So ɛne m'akwahosan tebea a ɛwɔ hɔ mprempren no hyia? Dɛn na ɛsɛ sɛ mehwɛ yiye titiriw wɔ ho?"

Sɛ wubisa a, wubetumi asiw ɔhaw a ɛho nhia ano. Fa no sɛ, sɛ wowɔ komayare ketewaa bi anaa nkwaa mu haw ketewaa bi a na wunnim a, sɛ wufi ase teɛteɛ w’apɔw mu mpofirim a, ebetumi de ɔhaw aba, ɛnte saa? Enti anammɔn yi yɛ ahyɛde.

Ɔkwan bɛn so na woyɛ saa apɔw-mu-teɛteɛ yi ho nhyehyɛe? (Nna dapɛn biara ne ahomegye) .

Ahoɔden ntetee nyɛ biribi a ɛsɛ sɛ woyɛ da biara da. Ɛyɛ papa sɛ wobɛyɛ no bɛyɛ nnafua 3 dapɛn biara. Ɛno kyerɛ sɛ ɛsɛ sɛ woteɛteɛ w’apɔw mu da koro na wogye w’ahome da a edi hɔ no. Saa ahomegye da yi ho hia paa. Wunim nea enti a ɛte saa? Nhama nketenkete na ɛyɛ yɛn ntini. Sɛ yɛteɛteɛ yɛn apɔw mu a, saa nhama yi nya micro-tears. Eyi nyɛ biribi a ɛsɛ sɛ wohaw wo ho wɔ ho, ɛyɛ ade a ɛfata. Ɛyɛ bere a yɛhome na nipadua no siesie saa nneɛma a asɛe yi na ɛma saa ntini ahorow no mu yɛ den kakra sen sɛnea na ɛte kan no. Ɛte sɛ nea sɛ wode semɛnte to ɔfasu a abubu so na wosan si a, ɛyɛ den kɛse mpo. Enti, ɛdenam da koro a wode bɛma wo ntini ahorow no so no, wonya bere pii de siesie na enyin. Wɔ saa ahomegye nna yi mu no, wubetumi ayɛ biribi te sɛ nantew a emu nyɛ duru.

Ɔhyew ne onwini ho hia!

Mfi ase ntɛm ara mma nneɛma a emu yɛ duru so ansa na woafi ase ateɛteɛ w’apɔw mu. Nea edi kan no, ɛsɛ sɛ woyɛ apɔw-mu-teɛteɛ bi a ɛma wo ho yɛ hyew bɛyɛ simma 5-10 . Eyi betumi ayɛ mmirikatu a ɛwɔ baabiara, wo nsa ne wo nan a wobɛdannan, anaasɛ aerobic dwumadi a emu nyɛ den a wobɛyɛ. Eyi ma mogya kɔ wo ntini ne wo nkwaa mu kɛse, na esiesie wɔn ma apɔw-mu-teɛteɛ. Ɛte sɛ nea worehyɛ kar ase na woama engine no ayɛ hyew kakra. Afei nso, nnyae ntɛm ara bere a woateɛteɛ w’apɔw mu awie no. Ɛsɛ sɛ woyɛ apɔw-mu-teɛteɛ a ɛma wo ho dwo bɛyɛ simma 5-10 . Ɔkwan a eye sen biara a wobɛfa so ayɛ eyi ne sɛ wobɛtrɛw ntini a woteɛteɛɛ mu no mu nkakrankakra. Eyi bɛma ntini a ɛyɛ den no so atew, aboa ma wo koma bɔ asan ayɛ sɛnea na ɛte kan, na ama woate nka sɛ wo ho yɛ hare.

Proper Form - Ɔkwan a Ɛyɛ Paara a Wɔfa so Siw Opira ano!

Eyi nso yɛ asɛm a ɛho hia paa. Sɛ woreyɛ apɔw-mu-teɛteɛ bi a, ɛsɛ sɛ wuhu nea ɛyɛ ɔkwan a ɛfata no ankasa. Sɛ wonyɛ apɔw-mu-teɛteɛ no wɔ ɔkwan a ɛnteɛ so, sɛ nhwɛso no, sɛ wokotow w’asen mu bere a woma adesoa bi so, sɛ wode wo nkotodwe si hɔ wɔ ɔkwan a ɛnteɛ so a, hokwan kɛse wɔ hɔ sɛ wobɛte w’akyi, wo mmati mu yaw, wo nkotodwe mu haw, ne nea ɛkeka ho Sɛ wunni ahotoso wɔ ɔkwan pa a wobɛfa so ayɛ apɔw-mu-teɛteɛ pɔtee bi mu a, .Mfɛre sɛ wubebisa wo mu duru ho ɔfotufo, ɔtetefo, anaa PE kyerɛkyerɛfo sɛ wowɔ sukuu mu anaa. Ɛtɔ da bi a, ɛnyɛ bere nyinaa na ɔkwan a eye sen biara a wobɛfa so ayɛ biribi ne ɔkwan a eye sen biara. Sɛ ɛbɛyɛ yiye a, ɛbɛyɛ papa sɛ wo ne obi a wunim no bɛyɛ no nna kakraa a edi kan no. Sɛ woresua biribi afi video ahorow mu a, hwɛ hu sɛ efi baabi a wotumi de ho to so a ɛkyerɛ wo sɛnea wobɛkɔ baabiara pɛpɛɛpɛ.

Yɛ apɔw-mu-teɛteɛ no nkakrankakra na home!

Ɛnyɛ adwene pa sɛ wobɛpere wo ho bere a woreyɛ ahoɔden ntetee no. Yɛ apɔw-mu-teɛteɛ nyinaa brɛoo na fa wo ho so. Kura so tumi bere a worema adesoa bi so na worebrɛ ase no. Sɛ woyɛ no nkakrankakra a, ɛbɛma wo ntini ahorow no anya adwennwen a ɛfata, na ɛbɛtew asiane a ɛwɔ hɔ sɛ wubepira no nso so. Ade foforo a ɛho hia ne ahome a wobɛhome . Nnipa pii kura wɔn home mu bere a wɔreyɛ apɔw-mu-teɛteɛ no. Ɛno nyɛ ade pa koraa. Sɛ wokura wo home mu bere a woreteɛteɛ w’apɔw mu a, ɛma nhyɛso a ɛwɔ wo nipadua mu no yɛ kɛse, te sɛ nsu paipu a wobɛpiapia. Eyi betumi ama wo mogya mmoroso akɔ soro mpofirim, na ebia nnipa binom bɛte nka sɛ wɔn ho atɔ wɔn anaasɛ wɔn adwene atu afra. Enti kae sɛ:

• Hom bere a woreyɛ apɔw-mu-teɛteɛ no fã a ɛyɛ den sen biara (e.g. worema adesoa bi so).
• Hom brɛoo bere a woreyɛ apɔw-mu-teɛteɛ no fã a ɛnyɛ den no (sɛ nhwɛso no, wo mu duru so tew).

Sɛ ɛsɛ sɛ wokae eyi kakra mpo kosi sɛ wode bɛyɛ wo su a, ɛbɛboa wo kɛse.

Mu duru ahe na ɛsɛ sɛ wufi ase?

Mma nnkɔhwehwɛ nneɛma a emu yɛ duru bere a woredi kan afi ase no. Fa ade a emu nyɛ duru fi ase bere nyinaa. Ɔkwan pa bi wɔ hɔ a wobɛfa so ahu mu duru a ɛfata wo. Ɛsɛ sɛ wutumi yɛ apɔw-mu-teɛteɛ no bɛyɛ 10 reps nnidiso nnidiso ne mu duru a wopaw, de ɔkwan a ɛfata di dwuma, na wɔ 10th rep no akyi no, ɛsɛ sɛ wote nka sɛ wubetumi ayɛ abien anaa abiɛsa bio. Sɛ saa nneɛma yi to wo bere a woma adesoa bi so a, ɛyɛ duru dodo ma wo:

• Worentumi nyɛ apɔw-mu-teɛteɛ no nwie (e.g., wuntumi mma wo nsa so koraa).
• Wo nsa ne wo nan rewosow.
• Ɛsɛ sɛ wode wo nipadua no afã afoforo di dwuma de yɛ apɔw-mu-teɛteɛ no (e.g., wo nipadua a wobɛwosow de ama nneɛma a emu yɛ duru so, wobɛkotow w’asen).

Sɛ ɛba saa a, nsuro sɛ wobɛtew wo mu duru so. Fi ase de mu duru a emu nyɛ duru na ma emu duru no nkɔ soro nkakrankakra bere a w’ahoɔden kɔ soro no. Kae sɛ ɛnyɛ nea ɛho hia wɔ ha ne sɛnea woma wo mu duru so, na mmom sɛ ebia wobɛyɛ apɔw-mu-teɛteɛ no yiye na ahobammɔ wom anaa .

Henanom na saa apɔw-mu-teɛteɛ yi fata?

Ahoɔden ntetee nyɛ wɔn a wɔyɛ nipadua mu den nkutoo de. Sɛnea wubehu wɔ asɛm yi mu no, eyinom yɛ apɔw-mu-teɛteɛ a wɔde fi ase a obiara betumi ayɛ, sɛ́ ebia worebɔ mmɔden sɛ wobɛtew wo mu duru so anaasɛ wopɛ sɛ wokɔ so nya apɔwmuden na wo ho yɛ den ara kwa no. Mmabun, wɔn a wɔadi mfe mfinimfini, ne wɔn a wɔn mfe akɔ anim mpo, sɛ wɔyɛ nhyehyɛe yiye a, wobetumi ayɛ no wɔ wɔn ankasa ahoɔden mu. Ahoɔden ntetee nyɛ apɔw-mu-teɛteɛ a woma nneɛma a emu yɛ duru so nkutoo. WoNneɛma pii wɔ hɔ a wubetumi apaw, efi nipadua mu duru apɔw-mu-teɛteɛ te sɛ push-ups, squats, dumbbell apɔw-mu-teɛteɛ, ne resistance bands so. Ade a ɛho hia sen biara ne sɛ wubefi ase!

Nea etwa to no, nneɛma a ɛsɛ sɛ wokae (Take-Home Message) .

Okay, misusuw sɛ seesei wowɔ adwene pa wɔ ahoɔden ntetee ho. So yɛbɛsan asusuw nea yɛaka ho asɛm no mu tiawa?

• Ahoɔden ntetee ho hia yiye ma mu duru a wɔde di dwuma ne akwahosan.
• Ɛho hia sɛ wokɔ oduruyɛfo nkyɛn ansa na woafi apɔw-mu-teɛteɛ biara ase.
• Apɔw-mu-teɛteɛ nnafua 3 dapɛn biara, na fa da koro ahomegye ne da koro ahomegye.
• Mma wo werɛ mmfi sɛ wobɛma wo ho ayɛ hyew ansa na woafi w’apɔw-mu-teɛteɛ ase na wo ho adwo wo wɔ akyi.
• Apɔw-mu-teɛteɛ a ɛfata ne ɔkwan a eye sen biara a wobɛfa so asiw opira ano. Sɛ wunnim a, sua biribi fi abenfo no hɔ.
• Yɛ apɔw-mu-teɛteɛ no nkakrankakra, fa wo ho so, na home yiye.
• Sɛ wudi kan fi ase a, fi ase de emu duru a emu nyɛ duru na ma emu duru no nkɔ soro nkakrankakra.

Kae sɛ apɔw-mu-teɛteɛ nhyehyɛe a eye sen biara ma asetra a ahoɔden wom ne nea ɛka ahoɔden ntetee, koma mu apɔw -mu-teɛteɛ , ne ntrɛwmu bom.

Enti, nsuro, di saa afotu yi akyi na fi ase nya ahoɔden. Mepɛ sɛ wunya asetra a ahoɔden wom na ɛyɛ den!

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