Yu de tink bɔt fɔ lɛf fɔ it bɔku bɔku it dɛn? Dɔn lan mɔ bɔt dis trɛnk trenin ɛgzampul!

Yu na pɔsin bak we want fɔ lɔs sɔm wet ɛn fɔ de fayn ɛn gɛt wɛlbɔdi? Dɔn yu de luk di rayt ples. Bɔku pipul dɛn kin tink se fɔ lɛ yu nɔ gɛt bɔku bɔku bɔdi, yu jɔs nid fɔ du tin dɛn lɛk fɔ rɔn ɛn jomp. Bɔt fɔ tru, fɔ mek wi mɔsul dɛn strɔng, dat kin ɛp bak fɔ kɔntrol wi wet. Tide wi go tɔk bɔt Strɔng Trenin Ɛgzampul dɛn . Dis na sɔm gud ɛgzampul dɛn we nɔto yu nɔmɔ we de tray fɔ lɛf fɔ it bɔku bɔku it kin bigin, bɔt ɛnibɔdi we want fɔ gɛt wɛlbɔdi kin bigin bak.

Wetin mek i rili impɔtant fɔ tren pɔsin fɔ gɛt trɛnk?

Fɔ tɔk am simpul wan, fɔ tren trɛnk na ɛni ɛksesaiz we de mek di mɔsul dɛn na wi bɔdi strɔng ɛn mek dɛn saiz mɔ. Dis na impɔtant tin fɔ pɔsin we de tray fɔ lɛf fɔ it bɔku bɔku it dɛn, lɛk dis:

• Bɔn mɔ kalori : Wi mɔsul dɛn tan lɛk di ‘ɛnjin’ dɛn we de na wi bɔdi. As di mכsul dεm de bכku, di rεt we wi bכdi de bכn kalori , we min se wi mεtabolism , de inkrεs bak. Dɔn wi kin bɔn mɔ kalori ivin we wi jɔs tinap ɛn slip. Yu nɔ tink se dis na big ɛp fɔ kɔntrol yu wet?
• Nays bɔdi shep: We yu de lɔs yu wet, sɔntɛnde yu bɔdi kin sag. Bɔt we yu de tren yu trɛnk, yu mɔsul dɛn kin tayt ɛn yu bɔdi kin gɛt fayn shep.
• I go mek yu gɛt mɔ trɛnk ɛn bia: Dɛn ɛgzampul ya de gi yu di trɛnk we yu nid fɔ wok tranga wan ɔl di de, es wet, ɛn klaym stej.
• Fɔ mek di bon dɛn strɔng: Dɛn ɛgzampul ya kin mek wi bon dɛn strɔng bak, we min se dɛn kin ɛp fɔ protɛkt wi frɔm sik dɛn lɛk ɔstioporosis we kin kam wit di ej.

Imajin, aw i go bɛtɛ if yu ebul fɔ lɔs yu wet ɛn yu de mek yu bɔdi strɔng ɛn gɛt fayn fayn bɔdi, pas fɔ jɔs lɔs yu wet?

Mek shɔ se yu no dɛn tin ya bifo yu bigin fɔ du ɛksɛsayz!

Okay, naw yu ɔndastand di impɔtant tin fɔ tren trɛnk. Bɔt bifo yu jomp insay ɛn bigin fɔ es wet, lɛ wi tek wan luk pan dɛn tin ya.

Nɔ fɔgɛt fɔ mit di dɔktɔ!

Dis na di tin we impɔtant pas ɔl.Bifo yu bigin ɛni ɛksɛsayz program, mɔ if yu gɛt wan sik we yu dɔn gɛt bifo tɛm (e.g., at sik, dayabitis, ay blɔd prɛshɔn, jɔyn prɔblɛm), mek shɔ se yu go to yu famili dɔktɔ fɔ advays.

"A de tink fɔ stat sɔm trɛnk trenin ɛgzampul. I kɔmpitabl wit mi wɛlbɔdi kɔndishɔn naw? Wetin a fɔ tek tɛm mɔ bɔt?"

We yu aks, yu go ebul fɔ mek trɔbul we nɔ nid fɔ apin. Imajin, if yu gɛt smɔl at prɔblɛm ɔ jɔyn prɔblɛm we yu nɔ bin no bɔt, if yu bigin fɔ du ɛksɛsayz wantɛm wantɛm, i kin mek yu gɛt prɔblɛm, nɔto so? So dis step na mandatory.

Aw yu kin plan dis wokɔt? (Dez insay di wik ɛn rɛst)

Fɔ tren yu trɛnk nɔto sɔntin we yu fɔ du ɛvride. I bεst fɔ du am lɛk 3 dez insay di wik. Dat min se yu fɔ wok wan de ɛn rɛst di nɛks de. Dis de fɔ rɛst rili impɔtant. Yu no wetin mek? Wi mɔsul dɛn na smɔl smɔl trɛd dɛn. We wi de du ɛksɛsayz, dɛn trɛd ya kin gɛt maykro-ti. Dis na notin fɔ wɔri bɔt, na nɔmal tin. Na we wi rɛst di bɔdi kin mek dis damej ɛn mek dɛn mɔsul dɛn de strɔng smɔl pas aw dɛn bin de bifo. I tan lɛk se we yu put simen pan wɔl we dɔn brok ɛn bil am bak, i kin strɔng mɔ ɛn mɔ. So, we yu gi yu mɔsul dɛn wan de fɔ lɛf fɔ wok, dɛn kin gɛt mɔ tɛm fɔ mek dɛn ripɛnt ɛn gro. Na dɛn rɛst de ya, yu kin du sɔntin lɛk fɔ waka wit layt.

I impɔtant fɔ mek yu wam yusɛf ɛn fɔ mek yu kol dɔŋ!

Nɔ bigin fɔ es wet wantɛm wantɛm bifo yu bigin fɔ du ɛksɛsayz. Fɔs, yu nid fɔ du sɔm ɛgzampul dɛn fɔ wam yu bɔdi fɔ lɛk 5-10 minit . Dis kin bi fɔ jok spɔt, fɔ rɔta yu an ɛn yu leg, ɔ fɔ du layt aerobic aktiviti. Dis kin mek blɔd flɔ to yu mɔsul ɛn jɔyn dɛn mɔ ɛn mɔ, ɛn dis kin mek dɛn rɛdi fɔ ɛksesaiz. I tan lɛk we yu stat motoka ɛn lɛf di injin fɔ wam fɔ sɔm tɛm. Dɔn bak, nɔ stɔp wantɛm wantɛm afta yu dɔn du ɛksɛsayz. Yu nid fɔ du wan kɔl-dɔwn ɛgzampul fɔ lɛk 5-10 minit . Di bɛst we fɔ du dis na fɔ strɛch di mɔsul dɛn we yu bin de ɛksesaiz smɔl smɔl. Dis go mek yu mɔsul dɛn nɔ tayt, ɛp yu at fɔ rit bak to nɔmal, ɛn mek yu fil layt.

Prɔpa Fɔm - Di Bɛst We fɔ Nɔ Injuri!

Dis na pɔynt bak we rili impɔtant. We yu de du ɛgzampul, yu nid fɔ no gud gud wan wetin na di kɔrɛkt fɔm. If yu nɔ du di ɛgzampul kɔrɛkt wan, fɔ ɛgzampul, if yu bɛn na yu wes we yu de es wan wet, if yu nɔ put yu ni dɛn di rayt we, chans de fɔ mek yu gɛt bak pen, yu sholda pen, yu ni prɔblɛm, ɛn ɔda tin dɛn If yu nɔ gɛt kɔnfidɛns pan di kɔrɛkt we fɔ du wan patikyula ɛgzampul, .Nɔ shem fɔ aks yu weit manejmɛnt advaysa, trena, ɔ PE ticha if yu de na skul. Sɔntɛnde, di bɛst we fɔ du sɔntin nɔto di bɛst we ɔltɛm. If i pɔsibul, i go fayn fɔ mek yu du am wit pɔsin we yu sabi fɔ di fɔs dez. If yu de lan frɔm fim dɛn, mek shɔ se dɛn kɔmɔt na say we yu kin abop pan we de sho yu di rayt muv dɛn.

Du di ɛgzampul dɛn sloslo ɛn blo!

I nɔ fayn fɔ rɔsh we yu de du trɛnk trenin. Du ɔl di ɛgzampul dɛn sloslo ɛn wit kɔntrol. Mek yu kɔntrol yusɛf we yu de es ɛn put wet dɔŋ. If yu du dɛn sloslo, i go gi yu mɔsul dɛn di rayt strɛs, ɛn i go ridyus di risk fɔ injuri bak. Wan ɔda impɔtant tin na fɔ blo . Bɔku pipul dɛn kin ol dɛn briz we dɛn de du ɛksɛsayz. Dat nɔto gud tin atɔl. We yu ol yu briz we yu de du ɛksɛsayz, dat kin mek di prɛshɔn we de insay yu bɔdi go ɔp, lɛk we yu de swɛt wata paip. Dis kin mek yu blɔd prɛshɔn go ɔp wantɛm wantɛm, ɛn sɔm pipul dɛn kin fil lɛk se dɛn nɔ gɛt bɛtɛ trɛnk ɔ dɛn kin gɛt diziz. So mɛmba se:

• Briz we yu de du di pat we at pas ɔl pan di ɛgzampul (e.g. fɔ es wet).
• brith sכmtεm we yu de du di izi pat pan di εksεsayz (e.g., fכ lכs di wet).

Ilɛksɛf yu fɔ mɛmba dis smɔl te yu yus to am, i go rili bɛnifit yu.

Aw bɔku wet fɔ bigin wit?

Nɔ go fɔ ebi ebi wet we yu de fɔs bigin fɔ du am. Ɔltɛm bigin wit layt wet. Wan gud we de fɔ no us wet we rayt fɔ yu. Yu fɔ ebul fɔ du lɛk 10 rips pan di ɛgzampul insay wan row wit di wet we yu pik, yuz di kɔrɛkt fɔm, ɛn afta di 10th rep, yu fɔ fil lɛk se yu kin du tu ɔ tri mɔ. If dɛn tin ya apin to yu we yu es wet, i tu ebi fɔ yu:

• Yu nɔ go ebul fɔ du di ɛgzampul ful wan (e.g., yu nɔ go ebul fɔ es yu an ɔp ful wan).
• Yu an ɛn yu fut de shek.
• yu fכ yuz כda pat dεm na yu bכdi fכ du di εksεsayz (e.g., fכ swing yu bכdi fכ es wet, bεnd na yu wεst).

If dat apin, nɔ fred fɔ put di wet dɔŋ. Start wit layt wet ɛn smɔl smɔl i de mek yu wet bɔku as yu de gɛt trɛnk. Mɛmba se, wetin impɔtant na ya nɔto ɔmɔs wet yu de es, bɔt na if yu du di ɛksesaiz kɔrɛkt wan ɛn sef wan .

Udat dis ɛgzampul fit fɔ?

Strɔng trenin nɔto jɔs fɔ bɔdi bilda dɛn. As yu go si na dis atikul, dis na ɛksesaiz dɛn we ɛnibɔdi kin du we yu de bigin fɔ du, ilɛksɛf yu de tray fɔ lɛf fɔ it bɔku bɔku it ɔ yu jɔs want fɔ gɛt wɛlbɔdi ɛn strɔng. Yɔŋ pipul dɛm, pipul dɛm wae dɔn ol, ɛn ivin pipul dɛm wae dɔn ol, if dɛn plan fayn, kin du dɛm na dɛn yone trɛnk lɛvɛl. Strɔng trenin nɔto jɔs bɔt di jim usay yu de es ebi ebi wet. YuBɔku opshɔn dɛn de, frɔm bɔdi wet ɛksɛsayz lɛk push-ap, skwatin, dɔmbɛl ɛksɛsayz, ɛn rɛsistɛns band. Di tin we impɔtant pas ɔl na fɔ bigin!

Fɔ dɔn, tin dɛn fɔ mɛmba (Take-Home Message) .

Okay, a tink se yu naw gɛt gud aidia bɔt trɛnk trenin. Wi go tɔk smɔl bɔt wetin wi dɔn tɔk bɔt?

• Strɔng trenin rili impɔtant fɔ kɔntrol yu wet ɛn fɔ gɛt wɛlbɔdi.
• I rili impɔtant fɔ go to dɔktɔ bifo yu bigin ɛni ɛksesaiz.
• Ɛksesaiz 3 dez insay di wik, wit wan de ɔf ɛn wan de ɔf.
• Nɔ fɔgɛt fɔ wam yusɛf bifo yu bigin yu wokɔt ɛn kol afta yu dɔn.
• Fɔ ɛksesaiz wit di rayt fɔm na di bɛst we fɔ mek yu nɔ wund. If yu nɔ no, lan frɔm di masta sabi bukman dɛn.
• Du di ɛgzampul dɛn sloslo, wit kɔntrol, ɛn blo fayn fayn wan.
• We yu fɔs bigin, bigin wit layt wet ɛn smɔl smɔl fɔ mek yu wet go ɔp.

Mɛmba se di bɛst ɛksɛsayz program fɔ gɛt wɛlbɔdi na wan we de jɔyn trɛnk trenin, kardio ɛksɛsayz , ɛn strɛch.

So, nɔ fred, fala dɛn advays ya ɛn bigin fɔ du ɛgzampul dɛn we go mek yu gɛt trɛnk. A de wish yu wan wɛlbɔdi, strɔng layf!

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