Ɔkwan pa a wobɛfa so atrɛw wo nipadua mu! Momma yɛnka (Dynamic Stretching) ho asɛm?

So wunim sɛnea ɛho hia sɛ wode wo nipadua di akɔneaba na wotrɛw wo nsa ne wo nan mu kakra ansa na woateɛteɛ w’apɔw mu anaa woadi agoru bi? Nnipa pii frɛ eyi sɛ ‘stretching’. Nanso akwan bɛboro biako na ɛwɔ hɔ a wɔfa so yɛ saa ‘ntrɛwmu’ yi. Ɛnnɛ yɛrebɛka ɔkwan soronko bi a mfasoɔ wɔ so paa wɔ wɔn mu ho asɛm. Ɛno ne `(Dynamic Stretching)` . Ebia woate eyi ho asɛm, anaasɛ ebia woresusuw nea ɛyɛ ade foforo yi ho. Nanso, momma yɛnka eyi ho asɛm tiawa na emu nna hɔ.

Dɛn ne `(Dynamic Stretching)`?

Sɛ yɛbɛka no tiawa a, `(Dynamic Stretching)` yɛ ɔkwan a yɛfa so trɛw a yɛde kankyee yɛ . Fa no sɛ, woantra gyinabea biako simma biako anaa abien, nanso wode wo nsa ne wo nan kɔ anim ne akyi, na wote nka sɛ wo ntini ahorow no trɛw wɔ saa kankyee no mu. Eyi yɛ soronko kakra wɔ `(Static Stretching)` kwan a yɛtaa nim no ho, baabi a wotena baabi biako na wokura wo nsa ne wo nan kakra. Wɔ `(Static Stretching)` mu no, yegyina stretch koro no ara so kakra. Nanso wɔ `(Dynamic Stretching)` mu no, yennyae saa. Yɛkɔ so tu nkakrankakra na yɛhyɛ yɛn so. Nea ɛkɔ so wɔ eyi mu ne sɛ wo ntini no na ɛma saa kankyee no, na ɛma saa ntini no trɛw. Ɛnyɛ sɛ woretwe rɔba, ɛte sɛ nea rɔba no ankasa retwe ne ho akɔ anim ne akyi. Eyi siesie wo ntini ne wo nkwaa ma dwumadi ahorow a wobɛyɛ daakye.

Adɛn nti na ``Dynamic Stretching'' ye ma yɛn saa?

Afei ebia woresusuw sɛ, ‘Ɛyɛ, ɛsono eyi wɔ ntrɛwmu afoforo ho, nanso mfaso titiriw bɛn na ɛwɔ eyi so?’ Nokwarem no, agumadi mu nnuruyɛ ho abenfo ka sɛ saa ``Dynamic Stretching`` kwan yi ye sen atetesɛm ``Static Stretching`` kwan a wɔfa so tew ntini a ɛyɛ den ne ɛyaw so ansa na wɔayɛ apɔw-mu-teɛteɛ. Nneɛma pii nti na ɛte saa.

• Ɛma mogya kɔ ntini mu kɛse: Sɛ yɛkeka yɛn ho a, yɛn ntini no fi ase yɛ adwuma. Afei wohia mframa pa ne aduannuru pii. Nea ɛba wɔ saa ``Dynamic Stretching`` yi ho ne sɛ ntini no kanyan na mogya dodow a ɛkɔ wɔn nkyɛn no kɔ soro. Te sɛ bere a wopia nsu paipu a asiw kakra no, nsu no sen yiye. Esiane mogya a ɛkɔ soro yi nti, ntini ahorow no nya ahoɔden a wohia no ntɛm.
• Ɛma Range of Motion: Wo nkwaa no yɛ kɛseNa kwan a ɛkyɛn so a ntini bi tumi tu no, wɔfrɛ no ne ``Range of Motion''. Sɛ wode saa ntrɛwmu yi di dwuma a, wubetumi de nkakrankakra ama saa kwan no akɔ soro. Afei wobɛtumi de wo nsa ne wo nan anan yie na woayɛ ahofadie berɛ a woreteɛteɛ w’apɔw mu anaa woreyɛ wo da biara da nnwuma no. Fa no sɛ, sɛ wo mmati tumi kɔ soro a, ɛbɛyɛ mmerɛw ama wo sɛ wobɛtow bɔɔl bere a worebɔ kriket anaasɛ wobɛwosow wo nsa bere a woreguare no.
• Ntini no a wobesiesie ama adeyɛ: Sɛ mpofirim ara wokɔ mmirikatu anaasɛ woma adesoa a emu yɛ duru so a, ebetumi ama wo ntini no ‘ahodwiriw’ kakra. Nanso ``Dynamic Stretching'' mu no, ɛte sɛ nea wode 'asiane sɛnkyerɛnne' ne ahyɛde a ɛka sɛ, 'Okay, siesie wo ho sɛ wobɛyɛ biribi mprempren.'' Afei ntini no de nkakrankakra siesie ne ho ma adeyɛ. Eyi te sɛ nea worefi kar ase, ayɛ no hyew kakra na afei woaka kar akɔ.
• Ɛtew asiane a ɛwɔ hɔ sɛ obi bepira no so : Ntini a wɔasiesie no yiye no ntaa mpira efisɛ wɔatrɛw mu kakra dedaw, ayɛ hyew, na mogya no di akɔneaba yiye. Ntini ne ntini a ɛyɛ mmerɛw no yɛ kɛse, na ɛno betumi abɔ wɔn ho ban afi nhyɛso ne nusu a ɛho nhia ho.
• Ɛma Adwumayɛ Tu mpɔn: Sɛ wɔka saa nneɛma yi nyinaa bom a, sɛnea woyɛ adwuma wɔ w’apɔw-mu-teɛteɛ anaa agumadi mu no kɔ soro. Wubetumi ayɛ no yiye na woayɛ no yiye. Sɛ nhwɛsoɔ no, sɛ woyɛ ``Dynamic Stretching`` ansa na woatu mmirika a, wobɛtumi atu mmirika ntɛmntɛm na worenbrɛ pii.

Bere bɛn na ɛsɛ sɛ yɛyɛ `(Dynamic Stretching)`?

Eyi nso yɛ asɛmmisa a ɛho hia paa. Bere a eye sen biara a ɛsɛ sɛ woyɛ `(Dynamic Stretching)` ne ansa na woafi apɔw-mu-teɛteɛ, agodie, anaa dwumadi biara a ɛyɛ den ase. Ɛne sɛ, sɛ wo `War-up Routine` no fã . Fa no sɛ worekɔ mmirikatu anɔpa. Sɛ woyɛ `(Dynamic Stretches)` simma 5 kosi 10 ansa na woafi ase atu mmirika a, ebesiesie wo nan ntini ne wo nkwaa yiye. Nanso kae sɛ, bere a woawie apɔw-mu-teɛteɛ, kyerɛ sɛ, wɔ `Cool-down` bere mu no, `(Dynamic Stretching)` fata sen `(Static Stretching)` (stretches a wɔyɛ wɔ beae biako) a yɛadi kan aka ho asɛm no. Efisɛ `(Static Stretching)` boa kɛse saa bere no ma ntini a wɔabrɛ bere a wɔateɛteɛ wɔn apɔw akyi no adwo na ama wɔn ahoɔden a wɔde yɛ nsakrae no ayɛ kɛse. `(Dynamic Stretching)` yɛ biribi a ɛma nipadua no yɛ `active`. Enti ɛnyɛ nea ɛfata koraa bere a wopɛ sɛ ‘woma wo nipadua dwo’ bere a woateɛteɛ w’apɔw mu awie no.

Wobɛyɛ dɛn ayɛ saa `(Dynamic Stretching)` yi yiye? Ma yɛnhwɛ nhwɛso ahorow bi.

Okay, seesei yɛnim deɛ `(Dynamic Stretching)` yɛ, mfasoɔ a ɛwɔ so, ne berɛ a ɛsɛ sɛ yɛyɛ. Afei ma yɛnhwɛ sɛnea yɛbɛyɛ no yiye. Ade a ɛho hia sen biara ne sɛ wobɛyɛ kankyee no nkakrankakra na woadi so.Ɛyɛ papa sɛ worenkɔbɔ wo ho kɛkɛ te sɛ ɔkraman! Nneɛma bi a ɛsɛ sɛ wokae wɔ ɔkwan a ɛkɔ akyiri so ni:

• Nwosow w’asen: Ma wo kankyee no nyɛ mmerɛw na di so. Mma ntwe wo ho denneennen mpofirim.
• Tu wo ho wɔ baabi a wo ho bɛtɔ wo: Mmɔ mmɔden sɛ wobɛtrɛw wo honam akwaa mu akɔ akyiri sɛnea wubetumi prɛko pɛ. Nkakrankakra, ma wo kankyee no nkɔ soro bere a wote nka sɛ wo ho tɔ wo no.
• Mma nyɛ no kosi sɛ ɛbɛyɛ yaw: Ɛsɛ sɛ wote nka sɛ woretwe wo ho kakra bere a woretrɛw wo mu no, nanso ɛnsɛ sɛ ɛyɛ yaw da. Sɛ ɛyɛ yaw a, ebia woreyɛ pii dodo.
• Fi ase nkakrankakra na nkakrankakra ma ahoɔhare/ahoɔhare no nkɔ soro: Fi ase de kankyee nketenkete fi ase mfiase no, na bere a wo ntini no reyɛ hyew no, wubetumi ama ahoɔhare ne ahoɔhare no akɔ soro kakra.
• Fa w’adwene si ntini a woretrɛw mu no so: Susuw ntini a woretrɛw mu ho na afei yɛ kankyee no.
• Hom sɛnea ɛsɛ: Nkura wo home mu. Fa wo home ne kankyee no bata ho.

Ɛwom sɛ mfitiase asɛm no kae sɛ video ahorow bi wɔ hɔ a ɛfa eyi ho de, nanso yentumi nhwɛ video ahorow no wɔ ha. Nanso mɛkyerɛ wo ``Dynamic Stretches'' a ɛnyɛ den bi. Mpɛn pii no wobetumi ayɛ eyinom bɛyɛ simma 5-10, anaasɛ wubetumi ayɛ stretch biako bɛyɛ mpɛn 10-15.

1. Abasa Nkuruwankuruwa

Eyi yɛ mmerɛw yiye. Gyina hɔ tẽẽ, teɛ wo nsa kɔ nkyɛnkyɛn, na di kan yɛ kurukuruwa nketenkete kɔ w’anim. Afei yɛ nkuruwankuruwa akɛse. Afei yɛ saa ara wɔ akyi. Eyi bɛtrɛw wo mmati ne wo nsa atifi ntini mu.

2. Nan a Wɔde Wosow

Gyina hɔ tẽẽ, kura ɔfasu anaa akongua bi mu na ama woakari pɛ. Afei fa nkakrankakra wosow wo nan biako kɔ anim ne akyi, te sɛ pendulum. Nanso nwosow no denneennen dodo. Fa nan biako yɛ 10-15 reps, afei fa nan foforo no san yɛ bio. Eyi bɛtrɛw w’asen anim (`Quadriceps`) ne w’asen akyi (`Hamstrings`), ne w’asen fã nso. Wubetumi nso wosow wo nan akɔ nkyɛn.

3. Torso Twists a Ɛyɛ Fɛ

Gyina hɔ tẽẽ, na wo nan ntam kwan yɛ wo mmati trɛw, fa wo nsa twa wo moma so, anaasɛ kotow wo nsateaa a ɛwɔ w’anim no so. Afei dannan wo nipadua a ɛwɔ soro no nkakrankakra kɔ nifa, na san kɔ mfinimfini. Afei dannan kɔ benkum, san kɔ mfinimfini. Eyi bɛtrɛw ntini a ɛwɔ w’akyi afã abien no nyinaa ne ntini a ɛwɔ wo yafunu afã abien no mu.

4. `Nantew Kotodwe kosi Koko`

Wɔyɛ eyi bere a wɔnantew. Fa wo nan biako kɔ w’anim, kotow akyi nan no kotodwe, ma so kɔ wo moma so, fa wo nsa abien nyinaa kura mu bɛyɛ sekan biako, afei fa nan no san fa fam na fa nan foforo no yɛ saa ara. Eyi trɛw asen ne asen akyi (`Hamstrings`) yiye.

5. Hip Circles a ɛyɛ kurukuruwa

Gyina hɔ tẽẽ, na fa wo nsa to w’asen so. Afei, dannan w’asen ma ɛnyɛ kurukuruwa. Te sɛ hula hoop a wobɛbɔ, nanso ɛyɛ nkakrankakra. Di akɔneaba mpɛn 5-10 kɔ nifa, afei yɛ saa ara kɔ benkum. Eyi bɛboa ma ntini a atwa w’asen nkwaa ho ahyia no ayɛ mmerɛw.

Ɛhia:Eyinom yɛ nhwɛso ara kwa. Wubetumi ahu ``Dynamic Stretches'' afoforo pii wɔ intanɛt so. Nanso nea wobɛyɛ biara no, ɛho hia sɛ woyɛ no dwoodwoo na ɛteɛ.

Mfomso bɛn na yɛyɛ a yennim bere a yɛreyɛ `(Dynamic Stretching)` na yɛbɛyɛ dɛn akwati?

Sɛ yɛhyɛ biribi foforo biara ase a, yedi mfomso nketenkete. Eyi betumi asi wɔ `(Dynamic Stretching)` nso. Sɛ wunim saa mfomso ahorow yi a, ɛnyɛ den sɛ wobɛkwati.

• Bouncing Stretching: Nnipa binom susuw sɛ ahuruhuruw a wohuruw kɔ soro ne fam ne ɔkwan a eye sen biara a wobɛfa so atrɛw wo ho. Nanso ɛno nyɛ nokware. Wɔfrɛ no `(Ballistic Stretching)`. Ɛda adi sɛ ebepira wo ntini, titiriw sɛ woansua a. `(Dynamic Stretching)` yɛ biribi a woyɛ wɔ ɔkwan a wɔahyɛ so.
• Sɛ woyɛ nneɛma ntɛmntɛm ansa na wo ntini no ayɛ hyew yiye: Fi ase brɛoo mfiase no. Bere a wo ntini mu ayɛ hyew kakra akyi nkutoo na ɛsɛ sɛ woma baabi a wotumi keka ne ahoɔhare no yɛ kɛse kakra.
• Kankyee a wuntumi nni so : Sɛ wokeka wo nsa anaa wo nan bi a, fa wo ho so yɛ. Mma ɛnkɔ anim ne akyi denneennen.
• Kɔ so ɛmfa ho ɛyaw: Sɛnea madi kan aka no, sɛ wote nka sɛ woretwe wo ho kakra bere a woretrɛw wo ho mpo a, ɛnyɛ papa sɛ wobɛte ɛyaw nka. Sɛ wote ɛyaw nka a, gyae kankyee no yɛ anaa sesa ɔkwan a wofa so yɛ no.
• Wo home a wobɛkura mu: Nnipa pii kura wɔn home mu bere a wɔretrɛw wɔn ho mu no. Nnyɛ saa. Hom sɛnea ɛsɛ. Sɛ wubetumi de wo home abata kankyee no ho a, eye mpo. Sɛ nhwɛso no, wubetumi ahome bere a woma wo nsa bi so na wohome bere a wode si fam no.
• Tena stretch mu kyɛ dodo: Sɛ woyɛ saa a, ɛnyɛ `(Dynamic Stretching)`, ɛyɛ `(Static Stretching)`. `(Dynamic Stretching)` no mu ade titiriw ne kankyee.

Sɛ wokwati saa mfomso ahorow yi a, wubetumi anya Dynamic Stretching so mfaso kɛse na woabɔ wo ho ban afi opira a ɛho nhia ho.

Hena na onya mfaso kɛse fi ``Dynamic Stretching'' mu?

Dynamic Stretching so wɔ mfaso ankasa ma nnipa pii.

• Wɔ agumadifo fam no: Sɛ wɔtrɛw wɔn ho denneennen ansa na wɔabɔ agumadi biara a, ebetumi ama wɔn adwumayɛ atu mpɔn na atew asiane a ɛwɔ hɔ sɛ wobepira no so. Eyi ho hia yiye ma agumadi biara a ɛfa mmirikatu, ahuruhuruw, bɔɔlbɔ, anaa nneɛma afoforo a ɛkɔ ntɛmntɛm ho.
• Wɔn a wɔteɛteɛ wɔn apɔw mu daa : Wɔn a wɔteɛteɛ wɔn apɔw mu wɔ apɔw-mu-teɛteɛ dan mu, wɔn a wɔteɛteɛ wɔn apɔw mu wɔ fie, ne wɔn a wɔyɛ yoga no, eyinom nyinaa betumi anya aba pa denam ``Dynamic Stretching'' a wɔbɛyɛ ansa na wɔafi wɔn apɔw-mu-teɛteɛ ase no so.
• Wɔn a wɔyɛ adwuma wɔ nnwuma a ɛhwehwɛ nipadua mu den mu no: Wɔn a wɔyɛ adwuma wɔ nnwuma a ɛhwehwɛ sɛ wogyina hɔ, wɔma wɔn so, anaa wɔnantew da mũ nyinaa mpo betumi atew nipadua mu nhyɛso so na wɔasiesie wɔn ho ama da no denam ``Dynamic Stretching'' kakra a wɔbɛyɛ ansa na wɔafi adwuma ase anɔpa no so.
• Wɔ da biara da dwumadi ahorow a ɛyɛ daa ho: Nokwarem no, ``Dynamic Stretches'' kakraa bi a ɛnyɛ den mpo a woyɛ bere a woasɔre anɔpa ara pɛ na ama wo ntini ahorow no ayɛ mmerɛw no betumi ama woafi ase yiye wɔ da no mu.

Nanso, sɛ woapira nnansa yi, wo nkwaa mu haw, anaa aduruyɛ mu tebea biara a enni sabea a, ɛbɛyɛ papa sɛ wobɛkɔ wo duruyɛfo anaa apɔw-mu-teɛteɛ ho ɔyaresafo nkyɛn ansa na woafi biribi foforo ase. Wɔbɛtumi atu wo fo wɔ ɔkwan pa a wobɛfa so ayɛ saa apɔmuden yi ho.

Enti, nneɛma bɛn na ɛho hia sen biara a ɛsɛ sɛ yɛde fi asɛm yi mu kɔ fie? (Nkrasɛm a Wɔde Kɔ Fie)

Yɛaka `(Dynamic Stretching)` ho asɛm pii nnɛ. Misusuw sɛ woanya eyi ho ntease pa. Sɛ yɛbɛka no tiawa a, nneɛma atitiriw a ɛsɛ sɛ yɛkae ne eyinom:

• ``Dynamic Stretching`` yɛ ɔkwan a wɔfa so trɛw mu a ɛfa sɛ wobɛtu, ɛnyɛ sɛ wobɛgyina hɔ, na mmom wobɛtu wɔ ɔkwan a wɔahyɛ so.
• Eyi fata titiriw ma nipadua no hyew ansa na wɔateɛteɛ n’apɔw mu anaa wɔabɔ agumadi.
• Ɛma mogya kɔ ntini ahorow no mu kɛse, ɛma wotumi keka wo ho kɛse, ɛtew asiane a ɛwɔ hɔ sɛ wubepira no so, na ɛma wo dwumadi tu mpɔn.
• Mma nyɛ kosi sɛ wobɛte ɛyaw nka, fi ase nkakrankakra na fa wo ho so, na nkakrankakra ma wo kankyee no nkɔ soro.
• Eyi yɛ papa sɛ wɔbɛyɛ ansa na wɔateɛteɛ wɔn apɔw mu sen `(Static Stretching)` (stretches a wɔyɛ wɔ beae biako). `(Static Stretching)` fata kɛse ma `cool-down` wɔ apɔw-mu-teɛteɛ akyi .

Enti, bere foforo a wobɛteɛteɛ w'apɔw mu anaa wobɛbɔ agumadi bi no, sɔ saa `(Dynamic Stretching)` ntrɛwmu yi bi hwɛ. Wubehu nsonsonoe a ɛwɔ mu! Nanso kae sɛ, sɛ wowɔ akwahosan ho haw bi a, mma wo werɛ mmfi sɛ wobɛhwehwɛ aduruyɛ mu afotu.

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Dynamic stretching, apɔw-mu-teɛteɛ, ɔhyew, ntini a ɛtrɛw, agumadi, akwahosan, nsakrae