Gakuku dodo ƒe vevienyenye
Ne èle kamedefefe wɔm, vevietɔ ne èle gasɔ dom, le skateboard dom, le kamedefefewo abe bɔl, hockey, kple baseball ene ƒom la, ele vevie be nàkpɔ ta ta. Wogblɔ be gakuku nyui ate ŋu aɖe ta ƒe abixɔxɔ dzi akpɔtɔ 75% va ɖo 85% . Ema nye ametakpɔkpɔ geɖe, alo?Eyata aleke nàwɔ atia gakuku nyuitɔ?
- Tia gakuku si wowɔ na kamedefefe si nèwɔna. Gakuku ƒomevi vovovowo li na kamedefefe ɖesiaɖe. Azɔ hã, ele be woalé be na gakukua nyuie, wòasɔ nyuie, woadoe nyuie ɣesiaɣi, eye woaɖo kpe edzi.
- Ne èle kekefɔkpa ƒlem la, di nusi dzi woŋlɔ nu ɖo be eɖo Nuƒlelawo ƒe Adzɔnuwo ƒe Dedienɔnɔ Dɔwɔha (CPSC) ƒe dzidzenuwo gbɔ. Esiae nye dɔwɔƒe vevitɔ si kpɔa kekefɔkpawo ƒe dedienɔnɔ gbɔ.
- Gakuku aɖewo li siwo woyɔna be ``Multi-sport helmets'', eye togbɔ be wozãa wo na nuwo abe skating kple skateboarding ene hã la, womele dedie na gasɔdodo o negbe ɖe ``(CPSC)'' ƒe nuŋɔŋlɔ ma le wo ŋu hafi.
- Di lolome si sɔ na wò: Alesi nàwɔe nye esi. Tsɔ dzidzenu eye nàdzidze nu ƒo xlã wò ta, tso wò ŋgonu tame, le wò ŋkume kple to tame tututu. Emegbe tia gakukua ƒe lolome si sɔ ɖe dzidzenu ma nu.
- Ne ètsɔ gakukua da ɖe ta dzi la , ele be wòasɔ nyuie, megasẽ akpa o eye megaɖe asi le eŋu akpa o. Ele be wòanɔ tsia dzi le wò ta dzi, ke menye be wòabɔbɔ ɖe ŋgɔ alo megbe o. Ele be ka eveawo nawɔ "V" aƒo xlã wò towo, eye ele be kaƒomɔ̃a nanɔ edzi ɣesiaɣi.
- Ele vevie be míaxɔ gakuku yeye le afɔku aɖe megbe, elabena ate ŋu agblẽ nu le eme si míate ŋu akpɔ o.
- Ele be habɔbɔ aɖe si woyɔna be ``NOCSAE - Dukɔa ƒe Dɔwɔha si Kpɔa Kamedefefewɔnuwo ƒe Dzidzenuwo Gbɔ'' naɖo kpe bɔlƒoƒo ƒe gakukuwo dzi.
Vevietɔ: Togbɔ be gakuku ate ŋu aɖe abi gã xɔxɔ ƒe afɔkua dzi akpɔtɔ ŋutɔ hã la , ele vevie be nàɖo ŋku edzi be womekpɔa ame ta bliboe tso ʋuʋudedi me o.
Ŋkuwo le abe sika ene! Aleke nèkpɔa wo tae?
Ele vevie hã be nàkpɔ wò ŋkuwo ta ne èle kamedefefe geɖe wɔm. Le nyateƒe me la, gomekpɔkpɔ le kamedefefewo me ye nye nu vevitɔ si nana sɔhɛwo xɔa abi le ŋkume. Gake ne èzã ŋkumekpɔnu siwo sɔ nyuie la, àte ŋu aɖe ŋku ƒe abi gã xɔxɔ ƒe afɔkua dzi akpɔtɔ abe 90% ene. Bu eŋu kpɔ, aleke gbegbe esia nana vovototo gã aɖee nye si!Ŋkuɖodzinu ka ƒomevie nyo?
- Wotsɔa ŋkumeɖonu siwo woyɔna be ``Polycarbonate'' alo ``Trivex'' wɔa ŋkumeɖonu nyuitɔ kekeake. Wodoa nusiawo kpɔna koŋ hena kamedefefewo.
- Wozãa motsyɔnu alo akpoxɔnu siwo wotsɔ polycarbonate bla ɖe gakukuwo ŋu le kamedefefewo abe bɔlƒoƒo, tsikpe dzi hockey, lacrosse, softball, kple baseball ene me.
- Wozãa ŋkumeɖobolo zi geɖe le bɔlƒoƒo, basketball, racquet kamedefefewo , snodzizɔzɔ, ablɔdzi hockey, lacrosse, paintball, baseball, kple softball me.
- Ne èdo ŋkumeɖobolo , ɖewohĩ ahiã be nàxɔ polycarbonate ŋkumeɖonu siwo woŋlɔ na wò. Mègado wò ŋkumeɖobolo si nèdona edziedzi le bɔlƒoƒea o, makpɔ tawò o. Lãmetsiŋusẽ ƒe ŋkumeɖonu hã makpɔ tawò o.
- Ele be ŋkumeɖobolowo katã nasɔ nyuie. Ele be akɔtaɖonuwo hã nanɔ eŋu le wò ŋkume kple wò ŋɔti tame.
- Ne ŋkumeɖonu aɖe gbã alo do xoxo eye wòdze ɣie la, ke xɔ yeye.
- Ɣeaɖewoɣi ne wole tsikpe dzi zɔm, le tolili, alo le tsidzifefewo wɔm la, ŋkumeɖobolo siawo kpɔa ame ta tso keklẽŋusẽ si woyɔna be ultraviolet si me . Menye ema ɖeɖeko o, ke wonaa ametakpɔkpɔ hã tso nusiwo ate ŋu age ɖe wò ŋkume, abe ʋetsuviwo kple nudzodzoewo ene, me ne èle gasɔ dom.
- Ele be ŋkutakpɔnuwo katã nawɔ ɖe Amerikatɔwo ƒe Dodokpɔ Kple Nuwo Ŋuti Habɔbɔ (ASTM) ƒe dzidzenuwo dzi.
Dedienɔnɔ ƒe dɔwɔnu aɖewo siwo le vevie wu
Gear vevi bubu geɖewo hã li, siwo dometɔ aɖewoe nye gakuku kple ŋkumeɖobolo, eyata mina míalé ŋku ɖe esiawo hã ŋu.Numetakpɔnu si akpɔ wò nu kple aɖuwo ta!
Ènya be numetike ate ŋu akpɔ wò nu, aɖu, kple aɖe ta?- Woɖo aɖaŋu na amesiame si ƒoa kamedefefe, vevietɔ, be wòazã numetike atsɔ aɖe aɖu ƒe abi dzi akpɔtɔ.
- Èlɔ̃a bɔlƒoƒo, lacrosse, basketball, hockey, volleyball, aʋawɔɖaŋu, kɔdada, kɔdada.Ne èle kamedefefe aɖe si ate ŋu ade wò ta afɔku me la , kpɔ egbɔ be yedo numewu.
- Aɖudɔdala ate ŋu awɔ esiawo ɖe ɖoɖo nu, alo àte ŋu aƒle wo le kamedefefenuwo ƒe fiasewo me.
- Ele vevie ŋutɔ hã be nàklɔ nu metikea nyuie ne èzãe vɔ eye nàna wòanɔ dzadzɛ.
- Ne èdo nusi léa nu ɖe te la, kpɔ egbɔ be yeɖee ɖa hafi de kame, hehe, alo fefe.
Dzɔlawo na asiwo, klowo kple abɔta
Ne èle inline skate, snowboard, skateboard, alo scooter dom la, ele vevie ŋutɔ be nàzã dzɔla siawo ƒomevi.- Abɔta kple asibidɛ dzɔlawo ate ŋu akpe ɖe ame ŋu be wòagagbã o. Klodzikpɔlawo ate ŋu akpe ɖe ŋuwò nàkpɔ wò klowo ta tso lãɖeɖe kple gbagbã me.
Pads na ŋutilã ƒe akpa vovovowo
Le kamedefefe aɖewo me, vevietɔ esiwo me wodoa ka kple wo nɔewo le la, aŋekotokuwo hiã vevie.- Tso hockey dzi va ɖo volleyball dzi, tso bɔlƒoƒo dzi va ɖo inline skating dzi la, kamedefefe geɖe zãa afɔkpa ƒomevi vovovowo . Afɔkpawo li na afɔkpodzi, klo, abɔta, asibidɛ , akɔta, abɔta, akɔta, kple ata.
- Bia wò hehenala alo ɖɔkta be pads ka ƒomevie nèhiã na kamedefefe si nèwɔna hã.
Ŋutsuviwo, mibu esia hã ŋu - ametakpɔnu kplu
Le ŋutsuvi siwo ƒoa kamedefefe siwo kpɔa ŋusẽ ɖe ame dzi ŋutɔ abe hockey, bɔlƒoƒo, basketball, baseball, kple bɔlƒoƒo ene gome la, anyo be woazã kplu si akpɔ wo ta atsɔ akpɔ akɔta ƒe akpa ta.- Ne èwɔa kamedefefe siwo me kadodo mele o, siwo nye duƒuƒu la, zã `(Kamedefefewɔlawo ƒe kpeɖeŋutɔ)`.
- Ne ɖikeke aɖe le mewò le esia ŋu la, bia wò hehenala, kamedefefewo ƒe hehenala, alo dzilawo be woakpɔe ɖa be esia hiã na kamedefefe si nèwɔna hã.
Wò afɔkpa dodo ɖeɖe dzaa nye nya gã aɖe!
Mlɔeba la, afɔkpawo le vevie ŋutɔ. Afɔkpa si sɔ nyuie dodo ate ŋu akpe ɖe ŋuwò be màgadze anyi ahakli nu o.- Ðewohĩ ènya be wobiaa cleats na kamedefefewo abe bɔlƒoƒo, baseball, softball, kple bɔlƒoƒo ene. Gake ɖewohĩ mànya be nuwo abe skateboarding kple gasɔdodo ene hã hiã afɔkpa ƒomevi tɔxɛwo o.
- Bia wò hehenala alo ɖɔkta be afɔkpa kawoe nyo na kamedefefe si nèwɔna.
- Ðe afɔkpa kple afɔkpa xoxo siwo vuvu siwo menaa kpekpeɖeŋu nyuie o ɖa eye nàƒle yeyewo.
Menye ɖeko nàxɔ gear la ko o, ele be wòasɔ nyuie hã!
Ðo ŋku edzi be tsɔ kpe ɖe gear ƒomevi nyuitɔ tiatia ŋu la, ele vevie hã be nàna wòasɔ nyuie. Ne mèka ɖe edzi be gear si zãm nèle la sɔ na wò nyuie o la, bia tso wò hehenala, suku kamedefefefiala, kamedefefewo ƒe hehenala alo dzilawo si be woakpɔ egbɔ be yeƒe lolome sɔ eye yedoe nyuie. Kamedefefenuwo ƒe fiase geɖe hã akpe ɖe ŋuwò nàkpɔ amesi sɔ.Kpuie ko la: gear nyuitɔ si sɔ nyuie zazã aɖe mɔnukpɔkpɔ si li be nàdze afɔku dzi akpɔtɔ ŋutɔ!
Dzoxɔxɔ hafi aƒo fefe nye nusi wòle be nàwɔ!
Hafi nàdze kamedefefe alo kamedede ɖesiaɖe gɔme la, mègati kpo ge ɖe eme zi ɖeka o. Ele vevie ŋutɔ be nàxɔ dzo gbã. Lãmetsi siwo medzra ɖo nyuie o la ate ŋu axɔ abi wu.Aleke nèwɔa dzoxɔxɔ si sɔ?
- Gbã la, wɔ dzitodzito me dɔléle aɖewo siwo mesẽ o. Le kpɔɖeŋu me, àte ŋu awɔ nuwo abe duƒuƒu, titri ƒe jacks, shuffling, klo kɔkɔwo, kple akɔtaƒoƒo ene. Esiawo ana wò dzi ƒe tsotso nadzi ɖe edzi, wò ŋutilã ƒe dzoxɔxɔ nadzi ɖe edzi, eye wò lãmekawo naxɔ dzo.
- Le aɖabaƒoƒo 10 ƒe dzoxɔxɔ sia megbe la, wɔ kekeɖenudɔ aɖewo siwo me ŋusẽ le. (Anyo wu be nàkeke ɖokuiwò le dzoxɔxɔ vɔ megbe elabena ŋutilãa doa dzo eye ʋu si sina yia lãmekawo me dzina ɖe edzi, si wɔnɛ be lãkusiawo te ŋu trɔna bɔbɔe.)
- Kekeɖenudɔ sesẽ siwo woate ŋu awɔ hafi ade kame dometɔ aɖewoe nye afɔbidɛ zɔzɔ, afɔkpodzi zɔzɔ, ŋgɔgbe ʋuʋudedi, axadzi ʋuʋudedi, fefenu asrafo, inchworm, kple abɔta ƒe gotagome.
Kekeɖenudɔwɔwɔ le teƒe ɖeka hã le vevie le fefe vɔ megbe.
Ne èwu fefea nu vɔ la, wɔ kekeɖenudɔ aɖewo le teƒe ɖeka be wò lãmekawo nagasẽ akpa o. Keke lãmeka aɖe vaseɖe esime nàse veve vie, eye nàlée ɖe afima abe sɛkɛnd 30 ene. Static stretches siwo woateŋu awɔ alea dometɔ aɖewoe nye tsitrenu quadriceps keke, hamstring keke, nyitsu ƒe keke, abɔta keke, asibid keke, akɔta keke, megbe keke, iliotibial band keke, triceps keke, kple akɔta keke.Asixɔxɔ si le nuwɔna ŋu
Tsɔ kpe ɖe dzoxɔxɔ kple kekeɖenudɔ ŋu la, hehexɔxɔ hã nye dzadzraɖo nyui aɖe na kamedefefe kple dɔwɔna geɖe. Ne èle ƒuƒoƒo aɖe me la, kpɔ gome le ƒuƒoƒo ƒe kamedede kple fefe geɖe me alesi nàte ŋui. Ele vevie be woatu gomekpɔkpɔ bliboe ɖo vivivi to nusɔsrɔ̃ me. Zi geɖe la, ele be nàdze lãmesẽ me nɔnɔ gɔme kwasiɖa 3 ya teti hafi wò hoʋiʋli ƒe ɣeyiɣia nadze egɔme. Ne mèle ƒuƒoƒo aɖe me o hã la, àte ŋu ana wò aɖaŋuwo nanyo ɖe edzi eye nàɖe abixɔxɔ ƒe afɔkua dzi akpɔtɔ to kamedede kple kamedede edziedzi me.Gake ɖo ŋku edzi be togbɔ be ele be nàna hehe ɖokuiwò edziedzi hã la, menyo be nàna hehee wòagbɔ eme o! Ne èdzi hehexɔxɔa zi gbɔ zi geɖe, ɣeyiɣi didi si wòxɔna, alo eƒe sesẽme ɖe edzi zi ɖeka la, adze abe ɖe nèle ŋgɔ yim le gɔmedzedzea me ene, gake le ɣeyiɣi aɖe megbe la, àte ŋu ava xɔ abi le eŋudɔwɔwɔ fũu akpa me. Wɔ ŋkeke eve ƒe dɔwɔna kple ŋkeke ɖeka ƒe ɖiɖiɖeme. Trɔ ɖe wo nɔewo ŋu le dɔwɔnawo dome.
Nu siawo nenɔ susu me na wò ne ègadze fefe gɔme ake le abixɔxɔ vɔ megbe
Ne èxɔ abi esime nèle kamedefefe wɔm, ne ègatrɔ yi fefea dzi hafi wòhaya keŋkeŋ la, anɔ eme be àgaxɔ abi ake, ɖewohĩ wòagavloe wu. Eyata kpɔ nyuie ŋutɔ. Ne ègadze egɔme ake le ɣeyiɣi didi aɖe si nèle adzɔge tso kamedefefe alo dɔwɔna aɖe gbɔ megbe la, dzi wò dɔwɔna ƒe agbɔsɔsɔ ɖe edzi vivivi 10% kwasiɖa sia kwasiɖa vaseɖe esime nàtrɔ ayi wò kamedede ƒe sesẽme si de ŋgɔ wu gbɔ. Mègatrɔ yi fefea me o vaseɖe esime wò lãme nasẽ bliboe, ne ame aɖe zi dziwò be nàwɔe gɔ̃ hã.Ne èxɔ ʋuʋudedi la, ele be nàɖɔ ŋu ɖo ŋutɔ.
Ele vevie ŋutɔ be nàna ɣeyiɣi abi la be wòahaya ne èxɔ ʋuʋudedi, si nye taƒoƒo ƒomevi aɖe. Ne ètrɔ yi fefea gbɔ kaba akpa la, àɖo afɔku me be àgaxɔ abi ake alo, esi vɔ̃ɖi wue nye be, àxɔ abi le ahɔhɔ̃ me. Sewo le dukɔ geɖe me si bia be nàyi ɖɔkta gbɔ hafi agate ŋu aƒo fefe le lãmetutudɔ megbe.Ðe wònyo be woafe kple vevesesenutsitikewoa?
Kamedefefewɔla geɖe zãa vevesesenutsitikewo be vevesesea natsi. Gake ne èle veve sem ɣesiaɣi la, mègazã vevesesenutsitikewo atsɔ atsyɔ nu edzi o. Vevesese nye dzesi si tso wò ŋutilã gbɔ be nane gblẽ. Ne èle veve sem la, ƒo nu kple ɖɔkta.Ne dzesi siawo le ŋuwò la, ele be nàyi ɖɔkta gbɔ godoo.
Ne esiawo dometɔ aɖe le asiwò la, di atikewɔlawo ƒe aɖaŋuɖoɖo godoo:- Vevesese si sɔ gbɔ va ɖo esi nu sẽ ŋutɔ
- Vevesese si doa kplamatse gbesiagbedɔwo alo alɔ̃dɔdɔ
- Teƒe si woxɔ abi la vuvu.
- Ne èse le ɖokuiwò me be yeƒe lãme gbã alo yeƒe lãme gbã le abi si nèxɔ megbe
- Ne dɔ siwo sɔ wɔwɔ sesẽ na wò
- Ne mète ŋu lé nɔnɔme nyuitɔ me ɖe asi o le vevesese ta
- Ne èle lãmetutudɔ lém
- Ne ƒunukpeƒe aɖe ƒe ʋuʋu ƒe didime trɔ alo dzi ɖe kpɔtɔ
- Ne èse le ɖokuiwò me be ŋusẽ megale ye ŋu o
Mègafe ne èle lãmesẽ me o.
Aɖaŋuɖoɖo sia nye nyateƒe ne dzamezã alo asrã le ŋuwò hã. Mègafe ne èle dɔ lém o. Mègafe kura ne asrã le ŋuwò o. Ne wò ta le kpekpem eye wò ŋɔti le sisim la, màte ŋu atsɔ susu aɖo nu ŋu nyuie o. Susu manɔamesi ma ate ŋu ade wò afɔku gã aɖe me be nàge ɖe afɔku me.Seawo nye mía ŋutɔwo míaƒe nyonyo!
Susu nyui aɖe tae sewo kple ɖoɖowo li ɖo. Woawoe nye be mia kple wò ƒuƒoƒoa me tɔwo mianɔ dedie eye woaxe mɔ ɖe afɔkuwo nu. Srɔ̃ seawo eye nàwɔ ɖe wo dzi be wòakpe ɖe ŋuwò nàwɔ wò ŋutete katã. Sewo menye mɔxeɖenuwo o. Wotrɔ asi le wo ŋu be woado dedienɔnɔ ɖe ŋgɔ eye woana fefea navivi amesiame. Le kpɔɖeŋu me, le bɔlƒoƒo me la, ne woƒoe wòtsi megbe ne ʋɔnudrɔ̃la la ku kpẽ vɔ megbe la, enye tohehe gã aɖe. Ɣeaɖewoɣi la, ɖewohĩ seawo medo ƒome kple kamedefefe alo dɔwɔna la tẽ o, gake ele be woawɔ ɖe wo dzi kokoko. Le kpɔɖeŋu me, ne èle inline skating, skateboarding, alo gasɔ dom la, ele be nàlé ŋku ɖe ʋuɖoɖo ŋuti sewo katã ŋu nyuie.Nukatae aɖaŋu nyuiwo kple kamedefefewɔwɔ le vevie?
Aɖaŋu kple kamedefefe nyuitɔ hã dzia dedienɔnɔ ɖe edzi. Ele vevie be nàgbɔ ya nyuie ne èle kpekpemewo kɔm. Gbugbɔ ya esi nèle kpekpeme aɖe tum ɖe dzi. Ne èlé wò gbɔgbɔ ɖe te la, ate ŋu ana wò ʋu nadzi ɖe edzi.Eyata, ne èwɔ ɖe sewo kple ɖoɖowo dzi la, ɖo ŋku edzi be womele afima be woaɖo seɖoƒe na wò o - wole afima be woana nànɔ dedie eye màxɔ abi o!
Ðo ŋku esia dzi! (Gbedasi si Wotsɔ Yi Aƒeme)
Enyo, eyata míeƒo nu geɖe egbea tso alesi woawɔ anɔ dedie ne wole kamedefefe wɔm hele kame dem ŋu. Mina míagaɖo ŋku nya vevi siawo dzi na mía ɖokui ake:- Do ametakpɔnu siwo sɔ nyuie na kamedefefe si wɔm nèle ɣesiaɣi, vevietɔ nuwo abe gakuku, ŋkumeɖonu, kple numeti ene.
- Hafi nàdze kamedefefe aɖe gɔme la, ele vevie be nàdo dzo na wò ŋutilã (Warm-up). Azɔ hã, ne èwu enu la, wɔ cool-down/Static stretching .
- Menye modzakaɖeɖe koe hehexɔxɔ nye o, enaa wò aɖaŋu kple dedienɔnɔ dzina ɖe edzi. Gake menyo be nàwɔ nu geɖe akpa o.
- Ne èxɔ abi la, mègaƒu du atrɔ ayi fefea me o vaseɖe esime wò hayahaya keŋkeŋ. Di atikewɔlawo ƒe aɖaŋuɖoɖo.
- Ne vevesese le ŋuwò la, mègadze agbagba be yeatsɔ vevesesenutsitikewo atsyɔ edzi o. Ðo dze kple ɖɔkta aɖe.
- Wɔ ɖe fefea ƒe sewo dzi. Wò ŋutɔ wò dedienɔnɔ tae wonye.
- Ne mèle lãmesẽ me o, vevietɔ ne asrã le ŋuwò la, mègado go ayi fefem o.
Kamedefefewo ƒe dedienɔnɔ, kamedede ƒe afɔkuwo, gakukuwo, ŋkutakpɔnu, numetakpɔnu, dzoxɔxɔ, kamedefefe ƒe abixɔxɔ
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Womeɖo nya aɖeke ɖe amewo haɖe o. Tsɔ wò nyaŋuɖoɖo kpe ɖe afisia zi gbãtɔ.
Tsɔ wò nyaŋuɖoɖo kpee