Wi fɔ yuz Ɛksesaiz Lɔg'' fɔ kip trak fɔ wi ɛksɛsayz plan?

Udat nɔ want fɔ gɛt wɛlbɔdi ɛn ful-ɔp wit trɛnk, nɔto so? So di bɛst ɛn izi we fɔ du dat na fɔ ɛksesaiz ɛvride. Bɔt bɔku pan wi kin bigin fɔ du ɛksasaiz wit zil, bɔt afta sɔm tɛm, wi kin les smɔl fɔ kɔntinyu fɔ du am, ɔ tɛm kin de we wi nɔ kin du am fayn. Na dɛn kayn tɛm ya, dis ɛgzampul lɔg, ɔ ``Ɛgzampul Lɔg'' na rial padi we kin kam ɛp yu. Fɔ tɔk am simpul wan, na we fɔ rayt di ɛgzampul dɛn we yu de du, aw lɔng yu de du dɛn, ɛn wetin yu de du, jɔs lɛk aw yu de rayt na dayari. Pan ɔl we dis rili simpul, i gɛt bɔku bɛnifit fɔ yu wɛlbɔdi layf.

Wetin na ɛksesaiz lɔg? Wetin mek i impɔtant to wi?

Okay, naw lɛ wi si wetin na dis ɛgzampul lɔg, ɛn us bɛnifit i kin briŋ wi. Imajin, masta sabi bukman dɛn se yu fɔ ɛksesaiz fɔ at le 60 minit ɛvride, at le smɔl, te yu brok wan swet. Dis kin bi ɛnitin frɔm waka, rɔn, to baysikul. So, we yu de ɛksesaiz lɛk dis, rayt ɔltin na dis lɔg go gi yu bɔku tin fɔ mek yu want fɔ du sɔntin .

We yu si "A du so bɔku tide," yu kin fil gladi, bɔt yu kin fil bak se "A want fɔ du di sem tin tumara."

Wan ɔda tin na dat yu kin kip trak fɔ di we aw yu de du ɛksɛsayz. Fɔ ɛgzampul, if yu si se yu de kɔntinyu fɔ skip di ɛgzampul we yu plan fɔ du ɛvri Frayde ivintɛm, yu kin chenj am to Satide mɔnin. Dis go ɛp yu fɔ mek wan plan fɔ wokɔt we go fit yu layf . Yu kin si bak aw fa yu dɔn rich ɛn aw yu wɛlbɔdi dɔn bɛtɛ. If wan mɔnt dɔn pas we yu nɔ bin ebul fɔ rɔn fɔ 10 minit, tide yu kin rɔn fɔ 20 minit. Di gladi at we yu kin gɛt we yu si prɔgrɛs lɛk dis, rili valyu. I de gi yu bɔku tin fɔ mek yu kɔntinyu fɔ du wetin yu want.

Wetin na di impɔtant tin dɛn we pɔsin fɔ du fɔ mek yu ebul fɔ du gud ɛksesaiz?

Okay, naw lɛ wi tɔk bɔt di tri men tin dɛn we wan saksesful ɛksɛsayz program fɔ gɛt. dis na: 1. Strεngth Trenin - dat na, εksεsayz dεm we de mek di mכsul dεm na di bכdi strכng. 2. Aerobic Exercise - we de mek di at rit bכku εn de εp di brith prכsεs (Aerobic Exercise) - as wi no, tin dεm lεk fכ rכn εn swim. 3. Stretch - we de mek di bכdi fleksibiliti bכku (Stretching) - εksεsayz dεm we de rilaks di bכdi εn strεch di mכsul dεm. I rili impɔtant fɔ mek yu rayt not bɔt ɔl di tri kayn ɛgzampul dɛn na dis ɛgzampul lɔg. Dɔn yu kin mek shɔ se yu de du ɛksɛsayz fayn pan ɛni wan pan dɛn kayn tin ya. Di tin we impɔtant pas ɔl: If yu na nyu pɔsin fɔ du ɛksɛsayz, ɔ if yu gɛt ɛni wɛlbɔdi prɔblɛm, mek shɔ se yu aks dɔktɔ, spɔt kɔch (`kɔch`) ɔ ɛksɛsayz instrɔkta (`trena`).Una bigin fɔ du am. Dɛn kin tɛl yu us ɛksesaiz dɛn we bɛtɛ fɔ yu bɔdi, yu ej, ɛn yu wɛlbɔdi. Dat bɛtɛ pas fɔ jɔs du di rɔng ɛgzampul dɛn ɛn pwɛl yu bɔdi, nɔto so?

Lɛ wi tek tɛm luk gud wan bɔt aw fɔ tren pɔsin fɔ gɛt trɛnk.

Okay, fɔs lɛ wi tɔk bɔt trɛnk trenin. I kin fayn fɔ du dis tri dez insay di wik. Bɔt mɛmba se, nɔ du dis tu dez insay wan row. Yu nid fɔ tek wan de fɔ lɛf fɔ wok fɔ mek yu mɔsul dɛn blo. Bikɔs we wi de du ɛksɛsayz, wi mɔsul dɛn kin pwɛl smɔl, ɛn dɛn nid dis brek fɔ mek dɛn wɛl ɛn strɔng. We yu de du trɛnk trenin, yu nid fɔ pe atɛnshɔn pan ɔl di tri men mɔsul grup dɛn na yu bɔdi:

• Ɔpa bɔdi: Dat min se di mɔsul dɛn na di chɛst, di sholda dɛn, ɛn di an dɛn.
• Leg: Di shɔl, di mɔsul dɛn we de na di hamstring.
• Kɔr: Di mɔsul dɛn na di bɛlɛ ɛn di bak . Fɔ mek dɛn mɔsul dɛn ya strɔng rili impɔtant fɔ mek yu balans.

Bifo yu bigin fɔ wok wit trɛnk trenin, i impɔtant fɔ wam yu bɔdi wit layt `(Aerobic)` ɛksɛsayz fɔ lɛk 5-10 minit . Dɔn bak, we yu du sɔm saful saful strɛch dɛn afta yu dɔn wok, dat kin mek di mɔsul dɛn rili fil fri. Fɔ no ɔmɔs sɛt (`Sɛt`) ɛn ɔmɔs ripitishɔn (`Rɛpitishɔn`) yu fɔ du, aks spɔt instrɔkta na skul, kɔch (`Kɔch`) ɔ `(Pɔsin Trena`). Fɔ ɛgzampul, if yu du ɛgzampul 10 tɛm, dɔn rɛst fɔ sɔm tɛm ɛn du am bak 10 tɛm, rɛst bak ɛn du am bak 10 tɛm, dat na `(Sɛt)` 3, ɛn `(Rɛpitishɔn)` 1 `(Sɛt)`. Dis go difrɛn difrɛn wan bay aw yu bɔdi trɛnk.

Briz, ɛksesaiz fayn fɔ di at (Aerobic Exercise) .

Naw lɛ wi tɔk bɔt `(Aerobic Exercise)`. Dis na ɛksesaiz dɛn we de mek yu at bit ɛn ɛp yu fɔ blo fayn fayn wan. Tray fɔ ad dɛn tin ya to yu ɛvride rutin ɛvride . Dis nɔ nid fɔ bi big tin.

• Tek wan kwik waka wit yu pet dog.
• Ple smɔl baskɛtbɔl wit padi dɛn.
• Ivin fɔ tek shɔt briŋ we yu de stɔdi, fɔ de na yu rum ɛn dans to yu fav siŋ, if i mek yu at rit , na gud aerobic ɛgzampul.

Di men tin na fɔ gi yu at smɔl wok, fɔ mek yu bɔdi swet . Na da tɛm de yu kin gɛt di rial bɛnifit dɛn frɔm dɛn ɛgzampul dɛn ya. Dɛn kin rili fayn fɔ yu at wɛl bɔdi, ɛn bak fɔ yu maynd wɛl bɔdi.

Fɔ strɛch ɛksesaiz fɔ mek yu ebul fɔ chenj mɔ

Las las, ɛksesaiz fɔ strɛch. Dɛn tin ya go ɛp yu fɔ du datDi we aw pɔsin kin ebul fɔ chenj di tin dɛn we i de du kin bɔku. We di mɔsul ɛn jɔyn dɛn kin chenj, di risk fɔ mek pɔsin wund kin stɔp.

• Yoga asanas na wan pan di bɛst we fɔ bil mɔsul.
• If nɔto dat, aks yu kɔch ɔ jim instrɔkta fɔ sɔm simpul strɛch ɛgzampul dɛn we yu kin du.

Nɔ fɔgɛt fɔ rayt dɛn tin ya na yu ɛgzampul lɔg. wan pan di imכtant tin dεm na fכ wam yu bכdi wit fכ minit layt ``aerobic`` εksεsayz bifo yu du strεch εksεsayz . Dis go ɛp fɔ mek yu nɔ gɛt mɔsul injury ɛn yu go gɛt di bɛst pan di ɛksesaiz dɛn we yu de du fɔ strɛch.

Tink bɔt di ɛgzampul we yu de du ɛn tek not (Riflɛkshɔn) .

Insay yu ɛksesaiz lɔg, i go rili fayn if yu rayt us ɛgzampul dɛn yu du, aw lɔng yu du dɛn, ɛn tɔk smɔl bak bɔt aw yu fil bɔt dɛn ɛgzampul dɛn de .

• "Di nyu eksasaiz we a du tide bin fil likl difrent."
• "Di knee fil likl hevi tide."
• "Mi bɔdi bin fil rili layt we a du dis `(Yoga)` asana."

Rayt tin dɛn dɔŋ. If yu fil pen ɔ nɔ fil fayn we yu de du ɛksɛsayz, stɔp wantɛm wantɛm. Nɔ fos yusɛf fɔ du am . Nɔ du da ɛgzampul de igen te yu dɔn tɔk to yu dɔktɔ ɔ trena bɔt am ɛn gɛt dɛn advays. I rili impɔtant fɔ lisin to yu bɔdi. We yu rayt wetin yu de tink lɛk dis, yu go ɔndastand us kayn ɛgzampul dɛn yu lɛk ɛn wetin fit yu. Sɔm pipul dɛn kin lɛk fɔ du di sem ɛgzampul dɛn ɛvride. Ɔda pipul dɛn lɛk fɔ du nyu tin dɛn ɛn kip difrɛn tin dɛn. So, dis "Reflection" go ɛp yu fɔ mek yu ɛgzampul plan akɔdin to wetin yu lɛk.

Imajin, yu no se yu nɔ lɛk fɔ rɔn da we de, bɔt yu rili lɛk fɔ dans. So bifo yu rɔn, yu kin tek dans klas ɔ dans na os. Di tin we impɔtant pas ɔl na dat, ɛksesaiz fɔ bi sɔntin we yu lɛk fɔ du.

So, ɔl dis togɛda: wan mɛsej we yu go kɛr go na os fɔ yu!

Okay, naw yu ɔndastand aw i impɔtant fɔ kip ɛksɛsayz lɔg, ɔ ``Ɛgzampul Lɔg''. Fɔ tɔk am simpul wan:

• I de mek yu fil fayn fɔ du ɛksɛsayz .
• Yu kin kip trak fɔ di we aw yu de du ɛksɛsayz, wetin yu de du, ɛn wetin yu de mis .
• Yu kin ebul fɔ si yu prɔgrɛs fɔ yusɛf , we kin mek yu gladi pasmak ɛn ɛnkɔrej yu mɔ.
• Yu kin mek shɔ se yu de du ɛksɛsayz fayn bay we yu du tri kayn ɛksesaiz: trɛnk trenin , aerobic ɛksɛsayz, ɛn strɛch.
• If yu gɛt ɛni prɔblɛm we yu de du ɛksɛsayz, wi go no dɛn ɛn gayd yu fɔ wok pan dɛn akɔdin to dat .
• YuWe yu ɔndastand us ɛgzampul dɛn yu kin ɛnjɔy, dat go ɛp yu fɔ mek ɛksesaiz plan we go wok fɔ yu ɛn we yu go ɛnjɔy.

So, if yu don bi eksasaiz, stat rait yu ``Exercise Log'' tide. If yu na pɔsin we de bigin, dis na fayn ples fɔ bigin. Mɛmba se smɔl smɔl tin dɛn kin mek yu gɛt big tin fɔ du. Gud lɔk! A op se dis smɔl not go ɛp yu bɔku fɔ gɛt wɛlbɔdi, gladi layf.

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Ɛksesaiz, Wɛlbɔdi, Ɛksesaiz Lɔg, Strɔng Trenin, Aerobik Ɛksesaiz, Stret, Wɛlbɔdi, Fizik Fitnɛs