So wopɛ nso sɛ wokyekye wo nipadua na wo ho yɛ den? Momma yɛnka eyi ho asɛm (Ahoɔden Ntetee)!

Sɛ woyɛ aberanteɛ, anaa sɛ wo ba no adi mfeɛ saa a, ɛnyɛ nwonwa sɛ w’ani gye ho sɛ wobɛnya ahoɔden na woakyekye nipadua kakra. Ebia sɛnea ɛbɛyɛ a wo ho bɛtɔ wo wɔ agumadi mu, ebia sɛnea ɛbɛyɛ a wo honam ani hwɛbea atu mpɔn, anaasɛ sɛnea ɛbɛyɛ a wobɛkɔ so anya apɔwmuden ara kwa. Enti, momma yensua pii fa nea wɔfrɛ no ‘Ahoɔden Ntetee’ anaa apɔw-mu-teɛteɛ a wɔyɛ de nya ahoɔden yi ho.

Dɛn ne ‘Ahoɔden Ntetee’?

Sɛ yɛbɛka no tiawa a, ‘Ahoɔden Ntetee’ yɛ apɔw-mu-teɛteɛ pɔtee bi a ɛma wo ntini ahorow no yɛ kɛse na ɛma n’ahoɔden yɛ kɛse. Yɛde nneɛma a wɔde kari nneɛma di dwuma ma eyi. Ɛtɔ da bi a wɔsan frɛ no ‘Resistance Training’, ɛfiri sɛ ɛma ntini no yɛ adwuma tia resistance bi. Susuw ho hwɛ, sɛ woma adesoa bi so a, wo ntini te nka sɛ wabrɛ kakra, ɛnte saa? Saa ɔbrɛ no na ɛma ntini no mu yɛ den. Yebetumi de nneɛma ahorow adi dwuma ama eyi:

• ‘Free weights’: Eyinom ne adesoa a wotaa hu wɔ apɔw-mu-teɛteɛ mu, te sɛ dumbbells ne barbells. Ebia woahu biribi a wɔfrɛ no ‘kettlebells’ nso. Ɛnyɛ den sɛ wɔde eyinom bɛkɔ baabiara na ne bo nyɛ den koraa. Nanso, egye sɛ wode wo ho bɛhyɛ mu kakra ansa na wo ne wɔn ateɛteɛ w’apɔw mu yiye, anyɛ saa a, sɛ wonyɛ wɔn wɔ ɔkwan a ɛnteɛ so a, wubetumi apira wo nipadua.
• Mfiri a wɔde mu duru: Wɔtaa hu eyinom wɔ apɔw-mu-teɛteɛ adan mu, anaa ebia wɔ sukuu apɔw-mu-teɛteɛ dan mu. Saa mfiri yi ma ɛyɛ mmerɛw sɛ wobɛteɛteɛ w’apɔw mu yiye efisɛ afiri no ankasa na ɛhwɛ wo kankyee so.
• Nhama a ɛko tia: Eyinom yɛ nhama a ɛtrɛw a ɛma ntini no tumi ko tia yiye bere a wɔreyɛ apɔw-mu-teɛteɛ no.
• W’ankasa wo nipadua mu duru: Yiw, wubetumi ayɛ ahoɔden ntetee a wunni nnwinnade biara. Susuw push-ups, squats, sit-ups, ne nea ɛkeka ho Eyinom de w’ankasa wo nipadua mu duru di dwuma.

Ma ɛntra w’adwenem: Sɛ wunnya nkɔɔ mmerantebere ne mmabaabere mu (a ɛkyerɛ sɛ wo nipadua no mfii ase nsakrae kɛse) a, ahoɔden ntetee bɛma woayɛ den, nanso wo ntini rennyin pii. Wɔ mmerantebere ne mmabaabere akyi, titiriw wɔ mmarimaa mu no, hormone testosterone ma ntini nyin pii de bua ntetee a wɔde ma wɔ mu duru ho. Mmarimaa wɔ testosterone pii sen mmeawa, enti wɔn ntini benyin kɛse.

Mfaso bɛn na ɛwɔ saa ‘Ahoɔden Ntetee’ yi so?

Ɛnyɛ ntini nko, na mmom eyi wɔ mfaso afoforo pii ma wo.

• Nipadua mu ahoɔden nyinaa tu mpɔn: Wo nipadua no nya ahokeka ne ahoɔden a eye.
• Nipadua a ɛyɛ mmerɛw no mu duru kɔ soro:Ɛno kyerɛ sɛ, nipadua mu srade so tew na ntini mu duru kɔ soro. Eyi ho hia paa ma nipadua a ɛwɔ apɔwmuden.
• Ɔhyew calories pii : Bere a wunya ntini no, wo nipadua hyew calories pii bere mpo a wugyina hɔ ara kwa no. Enti, eyi nso boa wo ma wohwɛ wo mu duru so.
• Ɛhyɛ nnompe mu den: Apɔw-mu-teɛteɛ a ɛma wo mu duru nso hyɛ wo nnompe mu den.
• Ɛma adwenemyare tu mpɔn : Eyi yɛ biribi a nnipa pii nsusuw ho. Apɔw-mu-teɛteɛ, titiriw ahoɔden ntetee betumi aboa ma adwennwen so atew na ama wo nkate atu mpɔn . Ɛma wote nka sɛ wo ho ye.

Mɛyɛ dɛn afi eyi ase?

Okay, afei a w’ani gye ho no, ma yɛnhwɛ ɔkwan pɔtee a wobɛfa so afi ase. Nneɛma kakraa bi wɔ hɔ a ɛsɛ sɛ wohwɛ yiye kakra wɔ ho sen sɛnea ebia wubesusuw. 1. Di kan kɔ oduruyɛfo nkyɛn: Yiw, eyi ho hia paa. Ansa na wubefi ase ama nneɛma a emu yɛ duru so no, kɔ wo duruyɛfo nkyɛn kɔhwɛ sɛ w’akwahosan fata eyi. Ebia wowɔ akwahosan ho haw ahorow bi a wunnim ho hwee. 2. Nya akwankyerɛ a ɛfata: Sɛ oduruyɛfo no ka sɛ ‘OK’ wie a, hwehwɛ afotu fi obi a onim eyi ho.

• Akyerɛkyerɛfo a wɔwɔ sukuu ahorow mu ne nteteefo a wɔwɔ apɔw-mu-teɛteɛ mmeae nim eyi yiye. Sukuu pii kyerɛkyerɛ adesoa a wɔma so anaa ‘ɔmansin ntetee’ wɔ apɔw-mu-teɛteɛ adesua mu.
• Anaasɛ, kɔ apɔw-mu-teɛteɛ dan bi a ɛwɔ wo mpɔtam hɔ na hwɛ sɛ wubetumi akɔ ahoɔden ntetee adesua anaasɛ wo ne obi a ɔtete w’ankasa wo ho ayɛ adwuma anaa. Nanso hwɛ hu sɛ onipa a wobɛpaw no wɔ adansedi krataa na ɔwɔ osuahu wɔ adwuma a ɔne mmerante ne mmabaa yɛ mu, titiriw sɛ wɔwɔ osuahu a.

3. Sua ɔkwan a ɛfata: Eyi ne ade a ɛho hia sen biara. Nea edi kan no, sua sɛnea wobɛyɛ apɔw-mu-teɛteɛ no a emu duru biara nka ho. Sɛ wunya hu a, fa nkakrankakra fa mu duru ka ho. Fi ase de mu duru a ɛnyɛ den sɛ wobɛsan ayɛ 8-12 wɔ bere koro mu. 4. Ma obi bɛn wo (Spotter): Sɛ worema nneɛma a emu yɛ duru so – sɛ ɛyɛ adesoa a wontua hwee anaasɛ wowɔ afiri so a – ɛho hia sɛ wobɛnya obi a ɔbɛn wo a ɔbɛhwɛ wo so. Titiriw sɛ worema nneɛma a emu yɛ duru so a, ‘spotter’ yɛ obi a obetumi aboa wo., akyinnye biara nni ho sɛ ɛsɛ sɛ woyɛ saa. Fa no sɛ sɛ wo ho yɛ den yiye mpo a, ɛtɔ mmere bi a wuntumi nyɛ rep a etwa to no. Sɛ woreyɛ abasa apɔw-mu-teɛteɛ te sɛ ``Biceps curls`` a, wubetumi de emu duru no ato fam. Nanso, sɛ woreyɛ apɔw-mu-teɛteɛ te sɛ ``Bench press``, a ɛyɛ koko apɔw-mu-teɛteɛ a, sɛ wuntumi nni mu duru no so a, ebetumi atɔ wo moma so na ɛde akwanhyia kɛse aba. Sɛ ``spotter`` bi wɔ hɔ a, obetumi agye wo afi saa akwanhyia no mu.

So Ahoɔden Ntetee Yɛ Ahobammɔ Ankasa?

Mpɛn pii no, ahoɔden ntetee nhyehyɛe ahorow yɛ nea ahobammɔ wom kɛse bere a wɔyɛ no yiye a . Sɛ wɔyɛ no yiye a, ɛrempira wo nnompe a ɛrenyin no. Nanso, ɛsɛ sɛ nnipa a wɔwɔ ayaresa tebea horow bi – sɛ nhwɛso no, mogya mmoroso a wontumi nni so, akisikuru, anaa komayare – nya wɔn duruyɛfo pene ansa na wɔafi biribi te sɛ eyi ase.

Sɛ wote biribi a ɛyɛ nwonwa nka bere a woreyɛ apɔw-mu-teɛteɛ, sɛ wote ɛyaw nka, anaasɛ wote anaa wote nnyigyei bi a "ɛrebɔ" wɔ wo nipadua mu a, gyae ntɛm ara. Hwɛ oduruyɛfo na hu nea ɛyɛ ankasa ansa na woafi ase atete wo ho bio. Ebia ɛho behia sɛ wosakra wo ntetee nhyehyɛe no anaasɛ wugyae nneɛma a emu yɛ duru a wobɛma so kakra kosi sɛ opira no bɛsa.

Nnipa pii susuw sɛ adesoa a wɔma so nyinaa yɛ ade koro. Nanso, ‘Ahoɔden Ntetee’, ‘Powerlifting’, ne ‘Bodybuilding’ yɛ nneɛma ahorow.

• Powerlifting fa mu duru dodow a wubetumi ama so bere koro mu ho.
• Botae a ɛwɔ nipadua a wɔde si akan no mu ne sɛ ɛbɛma ntini no kɛse ne ne nsusuwii ayɛ kɛse.

Nea ɛho hia: Wɔnkamfo powerlifting, deadlifting, ne bodybuilding nkyerɛ mmabun a wɔda so ara nyin, efisɛ asiane kɛse wom sɛ wobepirapira kɛse.

Wɔsɔ nnipa binom hwɛ sɛ wɔde nneɛma te sɛ `Anabolic steroids` bedi dwuma a wɔwɔ anidaso sɛ wɔbɛkyekye ntini akɛse. Eyinom yɛ nneɛma a asiane wom paa. Eyinom betumi de bere tiaa mu ɔhaw ahorow te sɛ adwene a ɛsakra, akisikuru, ti nhwi a ɛyɛ mmerɛw, ne mogya mmoroso aba. Wobetumi de asiane ahorow a ɛtra hɔ kyɛ, a emu yɛ den te sɛ kokoram, komayare, ne awo a wontumi nwo nso aba. Enti, fa wo ho to nneɛma a ɛtete saa so da.

Apɔw-mu-teɛteɛ nhyehyɛe a ahoɔden wom te dɛn?

Mmara atitiriw bi a wubetumi adi akyi bere a woreyɛ ahoɔden ntetee ni:

• Bere nyinaa yɛ ‘ɔhyew’ ansa na woayɛ apɔw-mu-teɛteɛ biara: Yɛ simma 5-10 `apɔw-mu-teɛteɛ a ɛyɛ nnam` (i.e. ɔhyew apɔw-mu-teɛteɛ a ɛfa wo nipadua a wobɛkanyan ho). Eyi besiesie wo ntini ne wo nkwaa ama apɔw-mu-teɛteɛ no.
• Sɛ woyɛ foforo a, di kan fi ase de nipadua mu duru apɔw-mu-teɛteɛ di dwuma:Fa adapɛn kakraa bi yɛ sit-ups, push-ups, ne squats na ama wo su ne wo kwan a wofa so yɛ no ayɛ pɛ. Ɛho hia sɛ woyɛ saa apɔw-mu-teɛteɛ yi yiye a womfa nneɛma a emu duru nni dwuma mfiase no.
• Sɛ wusua ɔkwan a ɛteɛ no wie a, fa ade a emu nyɛ duru fi ase: nea emu yɛ hare kakra a ɛnyɛ hwee anaasɛ nea ɛko tia. Bere a w’ahoɔden kɔ soro no, ma wo mu duru, set dodow, anaa apɔw-mu-teɛteɛ ahorow no nkɔ soro nkakrankakra.
• Fi ase denam mpɛn 8-12 a wobɛsan ayɛ wɔ set biara mu: Set biako anaa abien bɛdɔɔso mfiase no. Ɔtetefo anaa ɔkyerɛkyerɛfo a ɔwɔ adansedi krataa betumi ayɛ nhyehyɛe bi a ɛfata wo.
• Sua ɔkwan a ɛfata, fa di dwuma bere nyinaa wɔ ɔhwɛ ase: Eyi ho hia yiye, sɛnea yɛadi kan aka no.
• Wo ho nwo wo ho wɔ apɔw-mu-teɛteɛ biara akyi: Sɛ wo apɔw-mu-teɛteɛ wie a, yɛ dwumadi bi a emu nyɛ den ne static stretching (i.e., kura gyinabea bi mu bere tiaa bi). Eyi boa ma wo ntini ahorow no ho tɔ no.

Sɛ wopɛ sɛ wunya nea eye sen biara a, yɛ ahoɔden ntetee simma 20-30 nnafua 2 anaa 3 dapɛn biara. Anyɛ yiye koraa no, gye w’ahome da koro wɔ nhyiam ahorow no ntam. Yɛ ntini akuw atitiriw a ɛwɔ wo nsa, wo nan, ne wo core mu no adwuma – kyerɛ sɛ, wo abs, w’akyi, ne w’asen mu. Ahoɔden ntetee yɛ apɔw-mu-teɛteɛ a ɛkari pɛ no fã biako pɛ. Abenfo kamfo kyerɛ sɛ anyɛ yiye koraa no, ɛsɛ sɛ obi teɛteɛ w’apɔw mu dɔnhwerew biako a ɛkɔ fam kosi nea emu yɛ den da biara. Ɛsɛ sɛ ɛka ho ne:

• Aerobic (cardio) dwumadi: Eyinom hyɛ wo koma ne w’ahurututu mu den. Nneɛma te sɛ nantew, mmirikatu, ne asuguare yɛ apɔw-mu -teɛteɛ pa.
• Ntrɛwmu: Eyi ma wo nipadua no tumi yɛ nsakrae.

Afei nso, sɛ wubenya nea eye a, wo ho tɔ wo ntɛm bere a woateɛteɛ w’apɔw mu awie no, nom nsu pii, na di aduan a ahoɔden wom.

Nkrasɛm a etwa to a wɔde kɔ fie

Sɛ woresusuw ho sɛ wubefi ahoɔden ntetee ase a, ɛno yɛ adwene pa! Nanso, kae sɛ:

• Ahobammɔ di kan: fi ase denam oduruyɛfo a wubebisa no, afotu a wubenya afi obi a onim hɔ, na woasua sɛnea wobɛyɛ no yiye no so.
• Fi ase nkakrankakra: Nhuruw nkɔ nneɛma a emu yɛ duru a wobɛma so prɛko pɛ. Fa nkakrankakra si wo ho.
• Tie wo nipadua: Sɛ ɛyɛ yaw a, gyae. Mma nhyɛ wo ho.
• Ma ɛnyɛ anigye: Paw apɔw-mu-teɛteɛ bi a w’ani gye ho. Afei wobɛte nka sɛ wobɛtoa so.
• Mfa wo nsa nka nneɛma a ɛyɛ hu te sɛ ‘steroids’ da. Ade a eye sen biara ne sɛ wubenya apɔwmuden na woayɛ den wɔ awosu mu.

Sɛ wowɔ nsɛmmisa foforo bi fa eyi ho a, nsuro sɛ wubebisa wo duruyɛfo, sukuu agumadi kyerɛkyerɛfo, anaa ɔkyerɛkyerɛfo bi a wowɔ ne mu ahotoso. Ti pa!

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ahoɔden ntetee, ntetee a wɔde ko tia, ntini a wɔkyekye, mmabun apɔwmuden, nneɛma a wɔde ma a ahobammɔ wom, apɔw-mu-teɛteɛ mu mfaso, apɔw-mu-teɛteɛ nhyehyɛe, ahoɔden ntetee, ntini nyin, mmabun apɔw-mu-teɛteɛ, mu duru a ahobammɔ wom, apɔw-mu-teɛteɛ mu mfaso, apɔwmuden suban