Aleke nàwɔ atia kamedefefe si sɔ na wò? (Kamedefefe Nyuitɔ Tiatia) Mina míaƒo nu tso esia ŋu!

Tsɔ kpe ɖe sukudɔwo ŋu la, kamedefefe nye nusi hea dzidzɔ kple ɖiɖiɖeme vɛ na ŋutilã kple susu siaa. Menye ɖeko kamedefefewɔwɔ nana nèkpɔa dzidzɔ ko o, ke enaa lãmesẽ nyui kple xɔlɔ̃ yeyewo hã. Ame aɖewo ƒe susu me kɔ be "Kamedefefe kae wòle be mawɔ?" le sukudede me. Gake le ame bubuwo gome la, esia nye nusi ŋu wòle be woabu vie, eye ate ŋu anye nyametsotso sesẽ ɣeaɖewoɣi. Eyata, egbea míaƒo nu tso alesi nàtia kamedefefe si sɔ na wò, esi nèlɔ̃na ŋu.

Nukatae wòle be míatia kamedefefe aɖe?

Kpuie ko la, menye modzakaɖeɖe koe kamedefefe nye o. Wonyo ŋutɔ na wò ŋutilã kple susu ƒe lãmesẽ hã . Ne èle dɔ wɔm la, wò lãmekawo sẽna ɖe edzi, wò dzi nyona ɖe edzi, eye wò dɔlélenutsiŋutete hã nyona ɖe edzi. Bu alesi wòanyo ŋutɔ be nàte ŋu afe kple xɔ̃wòwo le fiẽ me tsɔ wu be nànɔ anyi ɖe sukuxɔ me ŋkeke bliboa katã ŋu kpɔ. Menye ema ɖeɖeko o, ke ne míele kamedefefe wɔm la, míesrɔ̃a dɔwɔwɔ abe ƒuƒoƒo ene, kpena ɖe ame bubuwo ŋu, eye míelɔ̃na ɖe dziɖuɖu kple dziɖuɖu siaa dzi. Esiawo nye agbemenusɔsrɔ̃ veviwo.

Nusiwo ŋu wòle be nàbu hafi atia kamedefefe aɖe

Nu ʋɛ aɖewo li siwo ŋu nàbu hafi atia fefe aɖe.

• Nukae dzɔa dzi na wò vevie? Gbã la, bu nusi me nètsɔ dzo ɖo ŋu. Ðewohĩ ènye amesi lɔ̃a duƒuƒu kple titri, alo ɖewohĩ fefe aɖe si bia be nàbu tame vie la dzɔa dzi na wò.
• Nukawoe nye wò ŋutetewo? Ne èkɔ la, àte ŋu abi ɖe kamedefefe aɖe abe basketball alo volleyball ene me. Ne èbi ɖe duƒuƒu me la, ɖewohĩ àbi ɖe duɖimekeke me.
• Le ƒuƒoƒo aɖe me loo alo woawo ɖeɖe? Ne èlɔ̃a dɔwɔwɔ kple ame geɖe la, tia ƒuƒoƒo ƒe kamedefefe aɖe. Alo ne wò ɖeka lɔ̃a hoʋiʋli kple dziɖuɖu la, ke te ame ɖekaɖekawo ƒe kamedefefe aɖe kpɔ.
• Ɣeyiɣi agbɔsɔsɔme kae nàte ŋu azã? Gbesiagbe nuwɔna aɖewo le kamedefefe aɖewo me. Ele be nàkpɔe hã be ɣeyiɣi le asiwò na ema.

Nu vevitɔ kekeakee nye be kamedefefe si nàtia la nye esi naa dzi dzɔa wò . Ðewohĩ èle eŋu bum be, "Oo, nyemate ŋu awɔ esia o? Ðe mawɔ ƒuƒoƒoaa?" Mègana ta o. Ðeko nàdze agbagba. Enyo wu be nàdze agbagba wu be nàsusu be yemate ŋui o. Kamedefefe aɖewo li, abe cross-country alo track and field ene, siwo naa mɔnukpɔkpɔ wò be nàkpɔ gome le eme ahaxɔ hehe ne mèle klalo be yeaʋli ho enumake o gɔ̃ hã.

Ðe ƒuƒoƒo ƒe kamedefefe alo ame ɖekaɖekawo ƒe kamedefefe nyo nam?

Esia hã nye nusi ŋu ame geɖe buna. Na míakpɔ alesi nu siawo evea siaa le ɖa.

Nu vi aɖe tso ƒuƒoƒo ƒe kamedefefewo ŋu

Bu fefe aɖe abe kriket, bɔl, basketball, netball, volleyball, field hockey alo lacrosse ene ŋu kpɔ. Le fefe sia tɔgbe me la, ele be fefewɔla ɖesiaɖe si le bɔlƒoƒea nawɔ dɔ ɖekae, aɖo taɖodzinu ɖeka gbɔ. Abe mɔ̃ ɖeka ma ke ƒe akpa aɖewo ene. Ðewohĩ fefewɔla aɖewo ƒe ŋutetewo sɔ gbɔ wu bubuwo, gake menye esi ɣletivimefakala gãwo li ta koe ƒuƒoƒo gã aɖe dzɔna o.Ele vevie be amesiame nakpe ɖe wo nɔewo ŋu eye wòawɔ dɔ ɖekae. Àte ŋu asrɔ̃ nu geɖe tso fefe siawo tɔgbe me, abe ƒuƒoƒo me dɔwɔwɔ, kplɔlanyenye, kple alesi nàwɔ dɔ aduadu kple ame bubuwo ene.

Mina míasrɔ̃ nu tso ame ɖekaɖekawo ƒe kamedefefewo hã ŋu.

Kamedefefewo abe tenis, duɖimekeke, duɖimekeke, tsiƒuƒu, kamedede, kple kɔdada ene li. Afi siae wò ame ɖekaɖekawo ƒe ŋutete klẽna le. Nyateƒee, ƒuƒoƒo ƒe akpa aɖewo abe relays le duɖimekeke kple tsiƒuƒu me ene li. Gake le kamedefefe siawo ƒe akpa gãtɔ me la, ne wò ɖeka koe ɖu dzi le wɔna aɖe me hã la, wò ƒuƒoƒoa ate ŋu aɖu dzi, alo ne èɖu dzi gɔ̃ hã la, ƒuƒoƒoa ate ŋu aɖu dzi. Kamedefefe siawo tɔgbe ate ŋu akpe ɖe ŋuwò nàtu kakaɖedzi ɖo ɖe ɖokuiwò ŋu, nàɖɔ ɖokuiwò ɖo, eye nàdi be ye ɖeka yeayi yeƒe taɖodzinua gbɔ .

Ke ne nyemelɔ̃a kamedefefe siwo ŋu wowɔ ɖoɖo ɖo nenema gbegbe o ɖe?

Ènya ɖokuiwò nyuie wu. Ðewohĩ mètsɔ ɖeke le suku kamedefefewo alo hoʋiʋli ƒe kamedefefewo me ŋutɔŋutɔ o. Ema menyo o! Menye kuxie wònye o. Nu geɖe li siwo menye kamedefefe o siwo ate ŋu akpe ɖe ŋuwò nàkpɔ dzidzɔ ahanɔ lãmesẽ me. Anɔ eme be kamedede alo dɔwɔna aɖe le asiwò xoxo si nèwɔna le wò vovoɣiwo. Gake ne èle nu yeye aɖe dim be yeawɔ kple nane si aɖe nuteɖeamedzi aɖewo dzi akpɔtɔ la, te nu siawo kpɔ:

• Agakpewo lialia: Ðe nèlɔ̃a atiwo lialia kple titri tso gliwo dzi esime nènye ɖevia? Ekema ``Agakpewo lialia`` nye nuteƒekpɔkpɔ gã aɖe. Enaa nèdea kame nyuie na wò ŋutilã bliboa. Bu eŋu kpɔ ko, wò abɔwo, afɔwo, abɔta, akɔta, kple ƒodo ƒe lãmekawo – wo katã le dɔ wɔm le ɣeyiɣi ɖeka me!
• Todzizɔzɔ alo gasɔdodo le mɔ dzi : Esiawo nye mɔ nyui eve siwo dzi nàto ade kame nyuie esime nèle nu srɔ̃m tso dzɔdzɔmenuwo ŋu, nèle vivi sem na ɖokuiwò, eye nèle vivi sem na gota gome. Ne èle to alo mɔ aɖe si te ɖe ŋuwò dzi yim la, kplɔ ame bubu ɖeka ya teti ɖe asi. Enyo be ame aɖe nanɔ asiwò akpe ɖe ŋuwò ne nɔnɔme kpata aɖe do mo ɖa. Ne èle todzimɔ didi aɖe si xɔa ŋkeke geɖe dzi yim la, kpɔ egbɔ be yeyi kple ame aɖe si si nuteƒekpɔkpɔ geɖe le eye wòxɔ hehe .
• Tsi me dɔwɔnawo: Tsi nye teƒe nyui aɖe si nàke ɖe kuxi yeyewo ŋu le. Tsi me dɔwɔna geɖewo li siwo nàte ŋu awɔ le wò aɖaŋu kple ŋusẽ nu. Tsɔ kpe ɖe tsiƒuƒu, tɔdziʋukuku, kayak-keke, tɔƒodede kple tɔƒodeti, kple bubuawo ŋu la.Àte ŋu ate nuwo abe `(Tɔƒodede)`, `(Tɔdziʋu)`, `(Tɔdziʋu)`, `(Wakeboarding)`, `(Tsidzizɔzɔ)`, `(Yaƒoƒo)` kpɔ. Ne ènye kalẽtɔ vie la, `(Surfing)` gɔ̃ hã anye nuteƒekpɔkpɔ gã aɖe.

Gbɔ ɖe eme tso kamedefefewo me hena ɣeyiɣi aɖe – gake mègagbɔ ɖe eme tso dɔwɔnawo me o!

Èɖatia kamedefefe ɖeka alo eve alo etɔ̃ o, ele vevie be nàna wò ŋutilã nagbɔ ɖe eme esime nèle dɔwɔna bubuwo wɔm. Míeyɔa esia be ``Atitsoga-hehenana''. Kpuie ko la, ɖiɖiɖeme tso kamedefefe si nèwɔna edziedzi me kple nu bubu wɔwɔ ate ŋu akpe ɖe ŋuwò nàɖe abi siwo nèzãna fũu akpa ƒe afɔkua dzi akpɔtɔ. Ate ŋu akpe ɖe ŋuwò hã be nàlé wò kamedede me ɖe asi. ``Cross-training'' ƒe kpɔɖeŋu nyui eve enye tsiƒuƒu kple gasɔdodo. Esiawo evea siaa ate ŋu ana wò dzitodzitowo nawɔ dɔ nyuie wu eye woado ŋusẽ wò lãmekawo. Tsiƒuƒu ate ŋu ana wò ŋutilã ƒe akpa si le etame naɖiɖi, gake gasɔdodo ate ŋu ado ŋusẽ wò afɔwo. Le ŋkeke nyui aɖe dzi la, àte ŋu ayi aɖado gasɔ alo aƒu du le gota hã. Gbɔ ɖe eme le mɔa dzi eye nàwɔ kamedede bɔbɔewo abe ``Sit-ups`` kple ``Push-ups`` ene. Esiawo akpe ɖe ŋuwò nàdo ŋusẽ wò lãmeka veviwo ahawɔ woƒe ŋusẽ . Nu nyui bubu si woawɔ le kamedefefewo domee nye be woawɔ ŋusẽdodo ƒe kamededewo . Gake ele vevie be nàbia wò ɖɔkta kple wò sukua ƒe ŋusẽ kple nɔnɔmewɔwɔ ŋuti hehenala hafi adze kamedede mawo gɔme. Wò ɖɔkta ate ŋu akpɔe ɖa be lãmesẽkuxi aɖewo le ŋuwò hã eye wòana mɔ wò be nàwɔ kamedede sia ƒomevi. Wò hehenala ate ŋu awɔ kamedede siwo kplɔ wo nɔewo ɖo siwo sɔ na wò kamedefefea.

Dɔ kawoe kpena ɖe ŋunye meɖea dzi ɖi?

Nuwɔna aɖewo li siwo ate ŋu ana nàse le ɖokuiwò me be ɖeɖi te ŋuwò eye le ɣeyiɣi ma ke me la, ana gbɔdzɔe geɖe nava susu me na wò. Dɔ etɔ̃ siawo ate ŋu ado ŋusẽ wò ŋutilã kpakple wò susu hã:

• Yoga : Yoga ate ŋu ana wò asitɔtrɔ le nɔnɔmewo ŋu, ŋusẽ, dadasɔ , kple ŋusẽ nanyo ɖe edzi. Tsɔ kpe ɖe viɖe siwo wòɖena le ŋutilã me ŋu la, ame geɖe siwo wɔa yoga gblɔ be eɖea dzimaɖitsitsi kple nuteɖeamedzi dzi kpɔtɔna , eye wòkpena ɖe yewoƒe susu ŋu kɔna .
• Pilates : 1 .Pilates nye kamedede ƒomevi aɖe si nana wòte ŋu trɔna ɖe nɔnɔmewo ŋu, ŋusẽ, dzidodo, kple nuwɔwɔ aduadu nyona ɖe edzi evɔ metsɔa lãmekawo kpena ɖe eŋu o. Pilates nana ʋu ƒe sisi nyona ɖe edzi, ekpena ɖe ŋutilãa ƒe gbeɖiɖi ŋu, eye wòdoa ŋusẽ ʋua ƒe akpa si le ʋua me alo ŋusẽdoame (torso). Ame siwo wɔa Pilates la gblɔna edziedzi be yewoƒe nɔnɔme nyona ɖe edzi eye womexɔa abi boo o.
• Tai chi: T’ai chi nye Chinatɔwo ƒe blema aʋawɔɖaŋu. Enye mɔ nyui aɖe si dzi nàto ana wò asitɔtrɔ le nɔnɔmewo ŋu nanyo ɖe edzi, ado ŋusẽ wò afɔwo, ƒodo alo lãmeka veviwo, kple abɔwo.

Ke ne kamedefefe si melɔ̃na wu mele nye suku o ɖe?

Menye suku ɖesiaɖe mee kamedefefe ɖesiaɖe le o. Le kpɔɖeŋu me, ɖewohĩ fefewɔƒe gãwo masɔ gbɔ le dugã me suku aɖe me o. Nenema ke ɖewohĩ sukuvi siwo le kɔƒenutome suku hã masɔ gbɔ be woatsɔ ƒuƒoƒo aɖe aɖo kamedefefe ɖesiaɖe me o. Anyigba ƒe nɔnɔme si me suku aɖe le hã ate ŋu akpɔ ŋusẽ ɖe esia dzi. Le kpɔɖeŋu me, ne èle nuto si me sno dzana tso adame vaseɖe kele me la, ɖewohĩ gota kamedefefe geɖe manɔ miaƒe sukua me o. Mègatsi dzi ne kamedefefe si nèlɔ̃na wu mele wò suku o. Àte ŋu ate kamedefefe bubu aɖe kpɔ le ɣeyiɣia me. Alo, kpɔe ɖa be àte ŋu awɔ ɖeka kple modzakaɖeha aɖe le miaƒe du alo kɔƒea me hã.

Nuka kee nèɖatia o, nu vevitɔ kekeake si dzi nàɖo ŋkui enye be nànɔ dzidzɔ kpɔm esime nèle wò ŋutilã lém ɖe te!

Mlɔeba la, ɖo ŋku esia dzi (Take-Home Message) .

Eyata togbɔ be kamedefefe si sɔ na wò tiatia ate ŋu abia ŋugbledede vie hã la, viɖeawo sɔ gbɔ ŋutɔ.

• Wɔ nusi nèlɔ̃: Tia nane si ahe dzidzɔ vɛ na wò eye nèse le ɖokuiwò me be yeate ŋu awɔ.
• Mègavɔ̃ be yeate kpɔ o: Mègatsi dzi ɖe "Mate ŋu awɔea?", dze agbagba ko.
• Ƒuƒoƒo alo ame ɖekaɖeka: Tia mɔnu si asɔ na wò wu, le wò didi nu.
• Menye kamedefefe siwo ŋu wowɔ ɖoɖo ɖo ɖeɖeko o: Ne èlɔ̃ la, àte ŋu akpɔ gome le nuwɔna bubuwo abe `(Agakpewo lialia)` kple `(Todzizɔzɔ)` hã ​​me.
• Mègaŋlɔ be be yeawɔ hehe le cross-train me o: Be nàkpɔ ɖokuiwò ta tso abi siwo nàzã fũu akpa me la, ƒo ɖokuiwò ɖe kamedede bubuwo hã me.
• Di atikewɔlawo ƒe aɖaŋuɖoɖo: Nunya anɔ eme be nàbia ɖɔkta hafi adze kamedede ƒe ɖoɖo yeye aɖe si tea ɖeɖi ame ŋu vie gɔ̃ hã gɔme.
• Kpɔ dzidzɔ! Mlɔeba la, nu vevitɔ kekeakee nye be nusi nèwɔna nana nàkpɔ dzidzɔ.

Kamedefefewo menye hoʋiʋli dzro aɖe ko o, enye nusɔsrɔ̃ gã aɖe le agbe me eye wònye nuteƒekpɔkpɔ gã aɖe. Eyata, tia kamedefefe si asɔ na wò eye nàdze agbe si me lãmesẽ le, si me dzidzɔ le nɔnɔ gɔme!

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