Ɔlman want fɔ fil fayn, gɛt layf, ɛn ful-ɔp wit trɛnk, nɔto so? Fɔ mek yu du ɛksɛsayz ɛvride na rili wan pan di we dɛn we go ɛp yu fɔ du dis. Bɔt bɔku pan wi kin bigin wi fitnɛs joyn wit big gladi at, na fɔ si se wi motiveshɔn de fade ɔ wi kɔnsistɛns de drɔp afta sɔm wiks. Na de fitnes traka ɔ ‘Exercise Log’ kin bi yu bɛst padi. Fɔ tɔk am simpul wan, dis na rɛkɔd—we tan lɛk dayari—we yu kin rayt di kayn ɛksashɔn dɛn we yu de du, aw lɔng yu de du dɛn, ɛn aw yu de go bifo. Pan ɔl we i tan lɛk se na simpul tin, i de gi yu bɔku bɛnifit fɔ yu lɔng tɛm wɛlbɔdi joyn.
Wetin na Ɛgzampul Lɔg ɛn Wetin Mek I Impɔtant?
Lɛ wi luk wetin mek fɔ trak yu wokɔt dɛn rili impɔtant. Bɔku tɛm, masta sabi bukman dɛn kin se yu fɔ du bɔku bɔku bɔdi fɔ lɛk 60 minit so ɛvride—ilɛksɛf na fɔ waka, fɔ rɔn, ɔ fɔ baysikul. We yu rayt dɛn tin ya, yu de mek pɔsin want fɔ du sɔntin .
“We yu luk bak ɛn si se ‘A rili ebul fɔ du dat tide,’ i de mek yu fil prawd ɛn yu rili want fɔ kɔntinyu fɔ du am tumara.”
Wan ɔda bɛnifit na we yu ebul fɔ no di we aw yu de du tin. Fɔ ɛgzampul, if yu notis se yu kin mis yu Frayde aftanun wokɔt ɔltɛm, yu kin ajɔst yu schedule fɔ muv da sɛshɔn de to Satide mɔnin. Di impɔtant tin na dat, i de ɛp yu fɔ mek yu fitnɛs plan fɔ fit yu rial layf .
Dɔn bak, yu kin ebul fɔ si aw fa yu dɔn rich. If wan mɔnt dɔn pas, yu bin fil se yu nɔ go ebul fɔ rɔn fɔ 10 minit, ɛn tide yu de rɔn fɔ 20 minit, da prɔgrɛs de we yu kin si kin rili bɛnifit yu. I de wok lɛk pawaful fiul fɔ kɔntinyu fɔ push fɔ go bifo.
Wetin Fɔ Inklud wan Balans Ɛksesaiz Rutin?
Fɔ mek yu bɔdi kɔntinyu fɔ gɛt di bɛst shep, wan fayn rutin fɔ gɛt tri men pila dɛn:
1. Strɔng Trenin – Ɛksesaiz we dɛn mek fɔ bil ɛn tɔn yu mɔsul dɛn.
2. Aerobic Exercise – Aktiviti dεm we de mek yu at rεt εn impruv fכ brith (lεk fכ rכn, swim, כ fכ waka kwik kwik wan).
3. Stretching – Fleksibiliti eksasaiz we de mek yu muv fayn fayn wan en kip yu bodi limber.
We yu trak ɔl di tri kayn dɛn na yu lɔg, dat de mek shɔ se yu de kip wan fayn fayn fitnɛs rijim.
Wan Impɔtant Notis: If yu na nyu pɔsin fɔ du ɛksɛsayz ɔ yu gɛt ɛni ɔndalayn wɛlbɔdi prɔblɛm, duya tɔk to dɔktɔ, fitnɛs kɔch we gɛt sɛtifiket, ɔ trena bifo yu bigin. Dɛn kin tɛl yu fɔ du ɛksɛsayz we sef ɛn we go wok fɔ yu ej ɛn yu bɔdi. I bɛtɛ pasmak fɔ gɛt pɔsin we sabi du in wok pas fɔ risk injuri tru di we aw dɛn nɔ de du di rayt tin.
Dip Dayv: Strɔng Trenin
Bɔku tɛm, dɛn kin advays fɔ tren yu trɛnk lɛk tri tɛm insay di wik. Mɛmba se, nɔ ɛva du tranga trɛnk trenin fɔ yu target mɔsul grup dɛn tu dez insay wan row. Tek rɛst de ɔltɛm fɔ mek yu mɔsul dɛn kam bak ɛn strɔng.
We yu de tren, pe atɛnshɔn pan tri men mɔsul grup dɛn:
- Ɔpa Bɔdi: Di mɔsul dɛn na di chɛst, di sholda dɛn, ɛn di an .
- Leg: Di shɔl ɛn di kalf mɔsul dɛn.
- Kɔr: Yu bɛlɛ ɛn yu bak mɔsul dɛn . Dɛn tin ya rili impɔtant fɔ mek yu balans ɛn stebul.
Bifo yu bigin, ɔltɛm wam yusɛf wit 5-10 minit layt aerobic aktiviti . Afta dat, du strɛch saful wan fɔ ɛp yu mɔsul dɛn fɔ rilaks.
Fɔ no di rayt nɔmba fɔ di sɛt ɛn ripit, aks pɔsin we sabi du di wok. Fɔ ɛgzampul, if yu du 10 ripit, rɛst, ɛn ripit, dat na 3 sɛt fɔ 10. Yu kɔch kin ɛp yu fɔ no wetin rayt fɔ yu fitnɛs lɛvɛl naw.
Aerobic Exercise: I Gud fɔ Yu At
Aerobic exercise na ɔltin bɔt fɔ mek yu at pɔmp ɛn fɔ mek yu gɛt bɛtɛ ɔksijɛn. Tray fɔ put dɛn tin ya insay yu layf ɛvride .
Yu nɔ nid fayn fayn tin dɛn fɔ du dis:
- Tek wan brisk waka wit yu dɔg.
- Fɔ ple baskɛtbɔl wit padi dɛn.
- Ivin fɔ dans to yu fav myuzik na yu rum, as lɔng as i de mek yu at rit ɔp , i kin kɔnt as big aerobic ɛksesaiz.
Di gol na fɔ chalenj yu at ɛn wok fɔ swet. Dis na fayn tin fɔ yu at ɛn blɔd wɛlbɔdi ɛn yu maynd wɛl bɔdi.
Fleksibiliti: Di Impɔtant fɔ Stret
Fɔ dɔn, fɔ strɛch rili impɔtant fɔ mek yu ebul fɔ chenj chenj . We yu kip yu mɔsul ɛn jɔyn dɛn we nɔ gɛt bɛtɛ wɛlbɔdi, dat kin ɛp fɔ mek yu nɔ gɛt bɔku injury tumara bambay.
- Yoga postures na wan fayn fayn we fɔ strɛch sef wan.
- Ɔda we de fɔ aks yu kɔch ɔ jim instrɔkta fɔ sɔm simpul strɛch dɛn we fit yu lɛvul.
Log dis seshon dem tu! Mɛmba se, ɔltɛm wam yusɛf fɔ sɔm minit bifo yu strɛch fɔ protɛkt yu mɔsul dɛn ɛn gɛt di bɛst bɛnifit.
Tink bɔt Yu Joyn
Insay yu lɔg, apat frɔm we yu de rayt di tɛknikal data, tray fɔ rayt wan smɔl not bɔt aw yu fil :
- “Di nyu ɛksesaiz we a tray tide bin fil se i nɔ izi.”
- “Mi ni dɛn bin fil strɛs smɔl tide.”
- “Da yoga de bin mek mi bɔdi rili rilaks.”
If yu fil pen ɔ nɔ fil fayn we yu de du ɛni ɛksesaiz, stɔp wantɛm wantɛm . Nɔ fos am. Tɔk bɔt am wit yu dɔktɔ ɔ trena bifo yu tray fɔ du am bak. I impɔtant fɔ lisin to yu bɔdi.
Dis tin we yu de tink bɔt de ɛp yu fɔ no wetin yu rili lɛk. Fitnɛs fɔ bi sɔntin we de mek yu gladi. If yu nɔ lɛk fɔ rɔn bɔt yu lɛk fɔ dans, chenj di rɔn fɔ dans klas. Di gol na fɔ mek ɛksesaiz bi pat pan yu layf we go mek yu gladi.
Mɛmba se ɛksesaiz fɔ bi sɔntin we yu rili lɛk fɔ du.
Di Takeaway: Yu Rodmap fɔ Fitnɛs
We yu kip ɛksesaiz lɔg, yu de sɛt yusɛf fɔ gɛt sakrifays fɔ lɔng tɛm:
- I de mek di tin we de mek yu want fɔ du sɔntin ay .
- I de ɛp yu fɔ wach aw yu de du tin , ivin wetin yu de du ɛn wetin yu de mis.
- I de mek yu si aw yu de go bifo , we de ɛnkɔrej yu we yu nɔ go biliv.
- I de mek shɔ se yu gɛt balans rutin bay we i de put trɛnk, aerobik, ɛn ɛksesaiz fɔ strɛch.
- I de wok lɛk sef chɛk bay we i de ɛp yu fɔ no aw yu nɔ fil fayn kwik kwik wan.
- I de ɛp yu fɔ bil yu yon plan we yu go ebul fɔ sɔpɔt ɛn ɛnjɔy.
Ilɛksɛf yu dɔn ɔlrɛdi de aktif ɔ yu jɔs bigin, grap wan notbuk tide ɛn bigin yu Ɛgzampul Lɔg. Mɛmba se dɛn kin mek big big waka dɛn wit smɔl smɔl tin dɛn we nɔ de chenj. Nirogi Lanka de ya fɔ sɔpɔt yu na yu joyn fɔ gɛt wɛlbɔdi, gladi layf!
Ɛksesaiz, Wɛlbɔdi Liv, Ɛksesaiz Lɔg, Strɔng Trenin, Aerobik Ɛksesaiz, Stret, Wɛlbɔdi, Fizik Fitnɛs
