Izi Ɛksesaiz fɔ Tini: Wi go tɔk?

Skul wok, tich, hang out wit padi... Oh my, i at fo fain taim fo eksasaiz wit ol dis, no bi so? Dis na prɔblɛm we bɔku pan una yɔŋ pipul dɛn gɛt. Bɔt yu no aw i valyu fɔ du smɔl ɛksesaiz?

Wetin mek ɛksesaiz impɔtant to una yɔŋ pipul dɛn?

Fɔ tɔk am simpul wan, ɛksesaiz impɔtant fɔ mek yu bɔdi ɛn yu maynd gɛt wɛlbɔdi. I tan lɛk fiul fɔ motoka. Di eksasaiz we yu de du na dis ej go gi yu bɔku ɛnaji fɔ yu fiuja. Jɔs tink bɔt dat, yu mɔsul dɛn go strɔng, yu bon dɛn go strɔng, ɛn yu go ebul fɔ bia wit sik dɛn . Nɔto dat nɔmɔ, bɔt i rili fayn bak fɔ yu maynd wɛlbɔdi. Ɛksesaiz kin ɛp bak fɔ mek yu nɔr strɛs ɛn wɔri, ɛn i kin ɛp yu fɔ slip fayn na nɛt. So, i fayn fɔ fɛn sɔm tɛm fɔ ɛksesaiz!

Us ɛgzampul dɛn we fayn fɔ una yɔŋ pipul dɛn?

Naw yu go mɔs de wɔnda se, ‘Uskayn ɛksesaiz a fɔ du?’ Masta sabi bukman dɛn se yɔŋ pipul dɛn fɔ gɛt at le 60 minit fɔ du bɔdi wok ɛvride. Bɔku pan dis fɔ bi mɔdaret to strɔng aerobik aktiviti . Apat frɔm dat, yu fɔ mek tɛm bak fɔ tren yu trɛnk ɛn fɔ du ɛksɛsayz fɔ mek yu ebul fɔ chenj . Lɛ wi luk ɛni wan pan dɛn wan ya, nɔto so?

Wetin na aerobik aktiviti?

Dis na wetin wi kin kɔl `(Aerobic Activity)`. Fɔ tɔk am simpul wan, i gɛt ɛnitin fɔ du we de mek yu at rit ɛn mek yu nɔ ebul fɔ blo smɔl. Tink bɔt baysikul, rɔn fast, dans, swim, ple spɔt we yu lɛk (lɛk sɔk, nɛtbɔl). We yu du dɛn tin ya, dat kin mek yu at ɛn yu lɔng dɛn wok tranga wan. Dis min se yu ɔl bɔdi kin gɛt mɔ ɔksijɛn. Di bɛnifit dɛn we yu go gɛt frɔm dis, bɔku:

• Di at kin gɛt wɛlbɔdi.
• di lכng fכ wok de bεtεh.
• di bכdi fεt we yu nכ want kin bכn εn di bכdi shep kin mεnten fayn fayn wan.
• I de mek yu fil fayn ɛn ɛp yu fɔ fil gladi .
• Una slip fayn.

So, yu fɔ devote mɔs pan yu totɛl de ɛksesaiz tɛm to dis kayn `(Aerobic Activity)`. At least 30-45 minit.

Wetin kin apin wit trɛnk trenin?

Dɛn kɔl dis `(Strɔng Trenin)`. Dɛn ɛgzampul ya kin mek yu mɔsul dɛn strɔng ɛn mek yu bɔdi ebul fɔ du tin kwik kwik wan . We yu mɔsul dɛn strɔng, yu kin du ɛni wok izi wan. Yu kin gɛt bɔku trɛnk fɔ tin dɛn lɛk fɔ es tin dɛn ɛn fɔ klaym stej. כlso, yu bon dεm de strכng, εn as yu de ol, yu de ridyus di risk fכ gεt sik lεk `(Osteoporosis)`.

Di bɛst pat na dat, yu nɔ nid fɔ go na di jim fɔ du dɛn kayn ɛgzampul dɛn ya. Simpul tin dɛn de we yu kin du na os. Fɔ ɛgzampul:

• Push-ap - Yu kin stat bay we yu ledɔm pan wɔl ɔ wit yu ni dɛn na grɔn.
• Squats - Du lɛk se yu sidɔm na chia.
• Lɔng dɛn
• Sit-ap dɛn we dɛn kin sidɔm
• Ɛksesaiz lɛk ‘Sit Backs’, we wi go tɔk bɔt leta.

I go du fɔ du dis kayn ɛksɛsayz fɔ 15-20 minit tu ɔ tri dez insay di wik.

Di impɔtant tin fɔ mek yu ebul fɔ chenj di we aw yu de du tin

Di tɔd wan na fleksibiliti, we min ``Fleksibiliti''. Dis min se yu jɔyn ɛn mɔsul dɛn kin muf izi wan. We yu gɛt gud fleksibiliti, yu nɔ kin gɛt injury . Dɔn bak, yu bɔdi kin fil layt ɛn yu kin du ɛvride wok izi wan.

Wan pan di bɛst we dɛn fɔ mek yu ebul fɔ chenj chenj na fɔ du yoga . Apat frɔm dat, yu kin du ɛksɛsayz bak fɔ strɛch ɔltɛm. I rili fayn fɔ strɛch smɔl bifo ɛn afta yu dɔn du ɛksɛsayz.

Lɛ wi luk sɔm simpul ɛgzampul dɛn we yu kin du na os.

Naw yu go dɔn ɔndastand aw ɛksesaiz impɔtant ɛn us kayn ɛksesaiz yu fɔ du. So lɛ wi luk sɔm simpul ɛgzampul dɛn we yu kin du na os, we yu nɔ gɛt ɛni spɛshal ikwipmɛnt , we yu nɔ go spɛn mɔni fɔ go jim, ɛn we yu nɔ go tek bɔku tɛm. Bɔt mɛmba se bifo yu bigin dɛn ɛgzampul ya, i impɔtant fɔ aks yu dɔktɔ, skul spɔt ticha, ɔ kɔch fɔ mek shɔ se dɛn ɛgzampul ya fit yu .

Aw fɔ du Sit Backs

Dis na ɛgzampul we rili simpul.

• Step 1: Fɔs, sidɔm na grɔn. Bɛn yu ni dɛn ɛn put yu fut dɛn na grɔn. Kip yu an dɛn stret bifo yu.
• Step 2: Naw tay yu abs ɛn slow slow le yu bɔdi bak. I tan lɛk se yu go ledɔm na grɔn, bɔt nɔto ɔltin. Go bak as yu ebul, ol am fɔ sɔm sɛkɔn, dɔn kam bak ɔp.
• Step 3: Du dis 8 to 12 tɛm insay wan row. Tek shɔt briŋ, dɔn du ɔda rawnd. Tu ɔ tri rawnd fɔ dɔn du fɔ am.

Dis go mek yu kɔr mɔsul dɛn strɔng.

Plank - Na big big eksasaiz fɔ di wan ol bɔdi

Plank na ɔda ɛgzampul we rili valyu. I nɔ jɔs de mek yu bɛlɛ mɔsul dɛn strɔng, bɔt i de mek yu an, yu leg, ɛn bak mɔsul dɛn strɔng bak.

• Aw fɔ du am: Ledɔm yu fes dɔŋ na grɔn. Naw, put yu ɛlbow ɛn fɔram dɛn na grɔn ɛn es yu bɔdi ɔp. Yu bɔdi fɔ de na wan stret layn frɔm ed to il. Lɛk wan plang.
• Tayt yu bɛlɛ ɛn tray fɔ ol dis pozishɔn fɔ lɔng tɛm. Start wit 20-30 sekond ɛn inkrisayz di tɛm smɔl smɔl.
• Du dis tu ɔ tri tɛm insay di de.

Squats - Strɔng fɔ di leg ɛn di bɔdi

Skwat na wan pan di bɛst ɛgzampul dɛn fɔ mek di mɔsul dɛn na di leg ɛn di bɔdi strɔng.

• Aw fɔ du am: Tinap stret. Put yu fut dɛn we de nia yu sholda.
• Naw, bɛn yu ni dɛn smɔl smɔl ɛn put yusɛf dɔŋ lɛk se yu sidɔm na chia. Push yu bɔdi bak. Mek shɔ se yu ni dɛn nɔ pas yu fut finga dɛn.
• Go as low as yu kin en kam bak op.
• Du dis 10-15 tɛm, tu ɔ tri rawnd.

Impɔtant: I rili impɔtant fɔ mek yu kɔntinyu fɔ gɛt di rayt fɔm we yu de du dis ɛgzampul. If yu du am di rayt we, dat kin mek yu wund. So i go fayn fɔ mek yu praktis bifo miro ɔ wit pɔsin we yu sabi.

Sɔm advays dɛn fɔ mek ɛksesaiz bi abit

Okay, naw yu no bɔku tin bɔt ɛksɛsayz. Bɔt fɔ mek i bi abit na di tin we at pas ɔl. Na smɔl ɛp fɔ du dat:

• Pik sɔntin we yu lɛk: Ɛksesaiz nɔ nid fɔ mek yu taya. Pik sɔntin we yu lɛk. I kin bi fɔ dans, fɔ ple wit padi dɛn, ɔ fɔ rayd baysikul. Dɔn yu nɔ go fil se yu dɔn bost fɔ du am.
• Join yu padi: I kin fayn fɔ du am wit yu padi, yu brɔda ɛn sista, ɔ ivin yu mama ɔ papa pas fɔ du am yu wan. Yu go mis out pan less wen yu du am wit oda pesin.
• Sɛt smɔl gol dɛn: Nɔ sɛt big gol dɛn wan tɛm. If yu bigin fɔ tɔk se, ‘A go rɔn fɔ wan awa ɛvride,’ yu go fil bad if yu nɔ ebul fɔ du am. Bifo dat, bigin wit smɔl gol dɛn lɛk, ‘A go waka fɔ 15 minit tide.’ Smɔl smɔl, i de mek di tɛm ɛn di trɛnk go ɔp.
• Mek tɛm: Jɔs lɛk aw yu de mek tɛm fɔ yu tich klas, sɛt smɔl tɛm insay yu de fɔ ɛksesaiz. Nɔ ad ɔda wok dɛn to da tɛm de.
• If yu mis fɔ wokɔt, nɔ wɔri: Sɔm dez yu nɔ go ebul fɔ ɛksesaiz. Dat na okay. Nɔ wɔri bɔt am, jɔs bigin bak di nɛks de. Di tin we impɔtant pas ɔl na fɔ kɔntinyu fɔ go bifo.
• Gi yusɛf smɔl gift: We yu dɔn du wan gol, gi yusɛf smɔl gift. I kin bi buk, i kin bi it we yu lɛk. I go mek yu gɛt mɔ maynd.

Di tin we impɔtant pas ɔl we wi fɔ mɛmba

So, a op se una yɔŋ pipul dɛn dɔn lan nyu tin frɔm wetin a dɔn tɔk tide. Ɛksesaiz na big invɛstmɛnt nɔto jɔs fɔ yu bɔdi wɛlbɔdi, bɔt na yu maynd wɛlbɔdi bak.

Mɛmba se, i nɔ mata aw smɔl, di impɔtant tin na fɔ du sɔm tin dɛn ɛvride.

Ɛksesaiz as yu ebul, as yu want. I nɔ jɔs de du ɛksɛsayz, na valyu gift we yu gi yusɛf. So, mek wi stat smɔl tide, nɔto so?

Yut ɛksɛsayz, fyzikal aktiviti, os ɛksɛsayz, yɔŋ pipul dɛn wɛlbɔdi, simpul ɛksɛsayz, mɔsul trɛnk, kardio ɛksɛsayz