Wi go tɔk bɔt ɛksesaiz dɛn we izi fɔ yɔŋ pipul dɛn?

Skul wok, ekstra kɔrikulu, chat wit padi dɛm, go na soshal midia... ɔl dis na smɔl drag pan yu bɔdi, we min se fɔ fɛn tɛm fɔ ɛksesaiz kin bi big chalenj fɔ yu tu sɔm tɛm, nɔto so? Fɔ tru, dis na prɔblɛm we bɔku yɔŋ pipul dɛn kin gɛt dɛn tɛm ya. Bɔt if wi want fɔ gɛt wɛlbɔdi, trɛnk, ɛn gladi, wi nɔ go ebul fɔ lɛf fɔ du ɛksɛsayz. Tide, lɛ wi tɔk bɔt sɔm izi, nɔ so tranga ɛksesaiz dɛn we yu kin ebul fɔ put insay bizi yɔŋ layf lɛk yu.

Wetin mek ɛksesaiz impɔtant to una yɔŋ pipul dɛn?

Yu tink se na fɔ big pipul dɛn nɔmɔ fɔ du ɛksɛsayz, ɔ na fɔ di wan dɛn nɔmɔ we de go jim fɔ bil dɛn bɔdi? Atɔl. Yu yɔŋ tɛm na di bɛst tɛm fɔ bil yu bɔdi. Ɛksesaiz tan lɛk di fɛtilayza we yu kin put pan tik we i yɔŋ.

Di bɛnifit dɛn we wi kin gɛt na wi bɔdi bɔku!

• Strɔng bon ɛn mɔsul dɛn: We yu de rɔn, jomp, ple, ɛn ɛksesaiz, yu bon dɛn kin strɔng. Yu mɔsul dɛn de divɛlɔp . Dɔn, as yu de ol, yu nɔ go gɛt bɔku prɔblɛm dɛn na yu bak ɛn yu ni.
• Mek yu gɛt wɛlbɔdi wet: We yu de du ɛksɛsayz wit balans it , yu kin mek yu gɛt wɛlbɔdi wet fɔ yu ayt we yu nɔ go gɛt wet we yu nɔ nid.
• Gud slip: We yu de ɛksesaiz yu bɔdi instead fɔ jɔs sidɔm ɔl di de, yu kin slip fast na nɛt ɛn wek wit nyu ɛnaji na mɔnin.
• Mɔ ɛnaji: Yu go tink se we yu de ɛksesaiz smɔl, yu go fil mɔ ɛnaji. Bɔt fɔ tru, di kɔmɔn tin kin apin. Yu bɔdi de wok fayn, ɛn dis de gi yu mɔ trɛnk fɔ kɔntinyu fɔ du tin dɛn ɔl di de.
• Protekshɔn frɔm sik: Yu no se ɛksesaiz ɔltɛm kin ɛp fɔ protɛkt yu frɔm siriɔs sik dɛn lɛk dayabitis ɛn at sik we yu go gɛt tumara bambay?

Bɔku bɛnifit dɛn de bak we pɔsin kin gɛt na in maynd!

• Ridyus strɛs : Skul ɛgzam, homwok prɔblɛm, smɔl smɔl kɔnflikt wit padi... Ɔl dɛn tin ya kin kɔmɔt if yu de du ɛksɛsayz. Ɛksesaiz tan lɛk `stress buster`.
• Fil gud: We wi de du eksasaiz, wi bren de mek kεmikכl dεm we dεn kכl `Endorphins`. Natin nɔ de fɔ mek dɛn tin ya kin mek wi fil gladi ɛn rilaks.
• Di ebul fɔ lan ɛn mɛmba bɛtɛ: Bikɔs di bren kin gɛt gud blɔd, yu kin mɛmba wetin yu de stɔdi bɛtɛ ɛn i kin izi fɔ pe atɛnshɔn.
• Fɔ biliv yusɛf mɔ ɛn mɔ: Di we aw yu de tink bɔt yu bɔdi ɛn di tin dɛn we yu ebul fɔ du kin bi gud tin. Yu fil se, "A kin du dis."

Ɔmɔs ɛksesaiz yu fɔ du fɔ wan de?

Masta sabi bukman dɛn se yɔŋ pipul dɛn fɔ de du bɔdi wok fɔ lɛk 60 minit so ɛvride . Bɔku pan dis fɔ bi mɔdaret to strɔng aerobik aktiviti.

Tink bɔt am, if yu nɔ gɛt tɛm fɔ du dis 60 minit wan tɛm, yu kin sheb am to pat dɛn. Lɛk 20 minit na mɔnin, 20 minit aftanun, ɛn 20 minit na nɛt.

"Eksasaiz nɔto pɔnishmɛnt, na gift we yu gi yusɛf!"

Wetin na dɛn kayn ɛgzampul dɛn ya?

Wan kayn ɛksesaiz nɔ go du fɔ gɛt wɛlbɔdi ɛn strɔng bɔdi. Lɛ wi no bɔt tri men kayn ɛksesaiz.

1. Eksεsayz fכ di at - dat na ` Aerobic Activity`

Dis na ɛksɛsayz we go mek yu at rit ɛn mek yu fast smɔl. Wi at tan lɛk motoka in injin. Dis kayn ɛksesaiz impɔtant fɔ mek i wok fayn.

• Ɛgzampul dɛn: fɔ waka kwik kwik wan, fɔ rɔn, fɔ rayd baysikul, fɔ swim, fɔ dans (dans to yu fav siŋ, dat na gud ɛksesaiz bak!), ɛn di spɔt dɛn we yu de ple, lɛk baskɛtbɔl, kriket, nɛtbɔl, ɛn volibol, dɛnsɛf de insay dis kategori.

2. Eksεsayz fכ bכdi trεnk - dat na `Strεngth Trenin`

Dis kin mek yu mɔsul dɛn strɔng. we yu mכsul dεm strכng, yu bכdi in `Mεtabolism`, di prכsεs we di it de brok dכn εn yuz am fכ mek enεji, de spid bak. Yu nɔ nid fɔ es ebi ebi tin dɛn fɔ du dis ɛgzampul. Yu kin ivin du am yuz yu yon bɔdi wet.

• Ɛgzampul dɛn: Tin dɛn lɛk `Sit Backs` (we wi go tɔk bɔt dɔŋ ya), `Push-ups` (we yu kin du bay we yu ledɔm pan wɔl ɔ wit yu ni dɛn na grɔn), ɛn `Squats` (we tan lɛk we yu sidɔm na chia).

3. Fleksibiliti fכ di bכdi - dat na `Fleksibiliti`

Dis go mek yu ebul fɔ bɛn ɛn ɛkstɛnd yu jɔyn dɛn izi wan. I fayn bak fɔ yu mɔsul dɛn. I de ridyus bak di risk fɔ injuri.

• Example: Yoga na fayn we fɔ mek yu ebul fɔ chenj chenj. Fɔ strɛch ɛksesaiz bifo ɛn afta ɛksesaiz kin ɛp bak fɔ dis.

Sɔm izi `Strength Training` ɛgzampul dɛn we yu kin du na os

Yu nɔ nid ɛni spɛshal ikwipmɛnt, yu nɔ nid fɔ spɛn mɔni fɔ bi mɛmba na jim, ɔ bɔku tɛm fɔ du dɛn ɛgzampul ya. Bɔt i go fayn fɔ mek yu chɛk wit yu dɔktɔ, skul fizik ɛdyukeshɔn ticha, ɔ trena bifo yu bigin fɔ du dɛn fɔ mek shɔ se dɛn rayt fɔ yu.

1. Sit Backs - Gret fɔ bɛlɛ mɔsul dɛm!

Dis na eksasaiz we fiba `Sit-ups`.

• Step 1 (Starting Position): Sidɔm na grɔn. Bɛn yu ni dɛn ɛn put yu fut dɛn flat na grɔn. Es yu an dɛn stret bifo yu. (Imajin dɛn jɔs lɛk aw dɛn sho na di pikchɔ.)
• Step 2 (Aw fɔ du di ɛgzampul): Naw smɔl smɔl, le yu ɔpa bɔdi bak. Tayt yu bɛlɛ mɔsul dɛn, kip yu bak stret, ɛn go bak as yu ebul. Bɔt nɔ ledɔm flat wan na grɔn. Yu bɔdi fɔ mek wan `V` shep.
• Step 3 (Ritɔn): Hol fɔ sɔm sɛkɔn, dɔn smɔl smɔl kam bak ɔp to di say we yu bigin.
• Ɔmɔs tɛm fɔ du am?: Du lɛk 8-10 rips fɔs. As yu de yus to am, yu kin inkrisayz am to 12-15. Du tu ɔ tri sɛt dɛn.

2. Plank - Gud fo di ol bodi!

Dis go mek ɔl di mɔsul dɛn na yu bɛlɛ, yu bak, ɛn yu sholda dɛn strɔng.

• Aw fɔ du am: Ledɔm yu fes dɔŋ na grɔn. Kip yu wan ol bɔdi stret, lɛk plang , ɛn na yu fɔs an ɛn fut finga dɛn nɔmɔ de na grɔn. Yu ed, yu spayna, ɛn yu bɔdi fɔ stret. Tayt yu abs.
• Aw lɔng fɔ ol: Tray fɔ ol dis pozishɔn fɔ lɛk 15-20 sɛkɔn fɔs. As yu de yus to am, inkrisayz am to 30 sɛkɔn, 45 sɛkɔn, ɛn afta dat wan minit.

3. Skwat - fɔ leg ɛn bɔt

Dis na ɛksesaiz we tan lɛk fɔ sidɔm na chia.

• Aw fɔ du am: Tinap stret wit yu fut dɛn we de nia yu sholda. Yu kin es yu an dɛn bifo yu ɔ krɔs dɛn akɔdin to yu chɛst. Naw, put yusɛf dɔŋ smɔl smɔl lɛk se yu go sidɔm na chia. Nɔ mek yu ni dɛn pas yu fut finga dɛn. Lɔs te yu shɔl dɛn paralel to di flɔ, dɔn kam bak ɔp.
• Ɔmɔs tɛm fɔ du am?: Du 10-15 reps. Du tu to tri sɛt dɛn.

Yu fɔ mɛmba dɛn tin ya we yu bigin fɔ du ɛksɛsayz.

• Start sloslo: Nɔ stat tumɔs ɛn wund yu bɔdi. Start sloslo ɛn smɔl smɔl i go mek yu spɛn mɔ tɛm ɛn di kayn we aw yu de du ɛksɛsayz.
• Drink wata: Drink plɛnti wata bifo yu du ɛksɛsayz, we yu de du ɛksɛsayz, ɛn afta yu dɔn du ɛksɛsayz. I nɔ fayn fɔ mek yu nɔ gɛt wata na yu bɔdi.
• Wom-ap ɛn kol-dɔwn: Bifo yu bigin yu wokɔt, du sɔm layt ɛgzampul dɛn (lɛk fɔ rɔn na ples, swing yu an ɛn yu leg) fɔ wam fɔ 5-10 minit. Afta yu dɔn yu wokɔt, du sɔm kol-dɔwn ɛn strɛch. Dis na gud tin fɔ yu mɔsul dɛn.
• Lisin to yu bɔdi:If yu fil taya ɔ i nɔ izi fɔ yu, stɔp ɛn rɛst. If yu fil pen, nɔ fos fɔ du ɛksɛsayz.
• Ɛnjɔy! Pik wan ɛgzampul we yu lɛk. Du am wit yu padi. Dɔn yu kin kɔntinyu fɔ go bifo ɛn yu nɔ go bost.

Ɔda tin dɛn we yu kin du na os

• Yuz di stej: Bifo yu tek di ɛlivat ɔ ɛskalatɔ, tek di stej ɛnitɛm we i pɔsibul.
• Dans: Put yu fav siŋ, de na yu rum, ɛn dans fɔ 15-20 minit. Na wan fayn aerobic wokɔt!
• Ɛp fɔ du wok na os: Fɔ swip di yad ɛn fɔ klin di os na ɛksesaiz bak.
• Ple: If yu gɛt smɔl brɔda ɛn sista dɛn, rɔn ɛn ple wit dɛn. If yu gɛt dɔg, go na do fɔ ple wit am.

"Smɔl ɛksɛsayz tide na big invɛstmɛnt fɔ tumara wɛlbɔdi!"

So, yu tink se wi go bigin naw? (Mɛsej we dɛn kin tek go na os)

Yɔŋ tɛm na tɛm we yu kin gɛt trɛnk ɛn we kin mek yu ɛnjɔy yusɛf. If yu tek kia ɔf yu bɔdi wɛlbɔdi insay dis tɛm, dat go mek yu liv fayn layf we nɔ gɛt sik ɛn we gɛt wɛlbɔdi tumara bambay.

Nɔ tink se fɔ du ɛksɛsayz kin mek pɔsin taya ɔ i nɔ kin izi fɔ du. Fɛn we we go fayn fɔ yu ɛn we yu go ɛnjɔy. I kin bi fɔ rɔn, dans, du yoga, ɔ ivin simpul ɛgzampul dɛn lɛk dɛn wan ya we yu kin du na os.

Di tin we impɔtant pas ɔl na fɔ bigin ɛn kɔntinyu fɔ go bifo. Sɛt smɔl gol dɛn. If yu du 10 minit tide, tray fɔ du 15 minit insay wan wik. We yu du am wit yu padi dɛn, dat go mek yu gɛt mɔ maynd.

So, nɔ wet igen, bigin fɔ ad smɔl ɛksesaiz to yu de tide. Yu bɔdi go tɛl yu tɛnki! Mɛmba se, wɛlbɔdi maynd de insay wɛlbɔdi bɔdi. Yu de in lak!

Yut ɛksɛsayz, wɛlbɔdi layf, trɛnk trenin, yɔŋ pipul dɛn fitnɛs, mental wɛlbɔdi, ɛksesaiz na os, fizik fitnɛs