Yu want bak fɔ bil yu bɔdi ɛn strɔng? Mek wi tok abaut dis (Strength Training)!

If yu na yɔŋ pɔsin, ɔ if yu pikin ol da ej de, i nɔ go wɔnda we yu want fɔ gɛt trɛnk ɛn bil smɔl bɔdi. Sɔntɛm fɔ mek yu sabi spɔt, sɔntɛm fɔ mek yu luk fayn, ɔ jɔs fɔ mek yu gɛt wɛlbɔdi. So, lɛ wi lan mɔ bɔt dis we dɛn kɔl ‘Strength Training’ ɔ ɛksesaiz we dɛn kin du fɔ bil trɛnk.

Wetin na ‘Strɔng Trenin’?

Fɔ tɔk am simpul wan, ‘Strɔng Trenin’ na wan patikyula kayn ɛksɛsayz we de bil yu mɔsul dɛn ɛn mek dɛn gɛt mɔ trɛnk. Wi de yuz wet fɔ dis. sכmtεm dεn kin kכl am bak ‘Resistance Training’, biכs i de mek di mכsul dεm wok εgεst sכm rεsistεns. Tink bɔt am, we yu es wan wet, yu mɔsul dɛn kin fil taya smɔl, nɔto so? Na da taya de de mek di mɔsul dɛn strɔng. Wi kin yuz difrɛn tin dɛn fɔ dis:

• ‘Fri wet’: Dis na di wet we yu kin si bɔku tɛm na jim, lɛk dɔmbɛl ɛn barbɛl. Yu kin dɔn si sɔntin bak we dɛn kɔl ‘kettlebells’. Dɛn tin ya izi fɔ kɛr go ɛn dɛn nɔ dia. Bɔt i kin tek sɔm tɛm fɔ praktis fɔ ɛksesaiz wit dɛn fayn fayn wan, ɔ yu kin wund yu bɔdi if yu nɔ du dɛn di rayt we.
• Weit mashin: Dɛn kin si dɛn tin ya na jim, ɔ sɔntɛm na skul ɛksesaiz rum. Dɛn mashin dɛn ya kin mek am izi fɔ du ɛksɛsayz fayn bikɔs di mashin insɛf de kɔntrol di we aw yu de muv.
• rεsistεns bεnd dεm: Dis na strεch bεnd dεm we de gi gud rεsistεns to di mכsul dεm we yu de εksεsayz.
• Yu yon bɔdi wet: Yɛs, yu kin du trɛnk trenin we yu nɔ gɛt ɛni ikwipmɛnt. Tink bɔt push-up, squat, sit-up, etc. Dɛn tin ya de yuz yu yon bɔdi wet.

Kip in maynd: If yu nɔr dɔn go tru puberty yet (we min se yu bɔdi nɔr dɔn bigin fɔ chenj bɛtɛ), trɛnk trenin go mek yu strɔng, bɔt yu mɔsul dɛn nɔ go gro bɛtɛ. afta di pikin dεm we dεn bכn, spεshal wan pan bכy pikin dεm, di כmon tεstostεron de mek mכr mכsul dεm gro fכ ansa we dεn de tren fכ weit. Bɔy pikin dɛn gɛt mɔ tɛstostɛron pas gyal pikin dɛn, so dɛn mɔsul dɛn go gro mɔ.

Wetin na di bɛnifit dɛn we dis ‘Strɛng Trenin’ gɛt?

Nɔto jɔs mɔsul dɛn, dis gɛt bɔku ɔda bɛnifit dɛn fɔ yu.

• Ɔlsay na yu bɔdi kin bɛtɛ : Yu bɔdi kin gɛt bɛtɛ agility ɛn trɛnk.
• Lean bɔdi mas de inkrisayz:Dat min se, di bɔdi fat de go dɔŋ ɛn di mɔsul dɛn de bɔku. Dis rili impɔtant fɔ gɛt wɛlbɔdi bɔdi.
• Bɔn mɔ kalori : As yu de gɛt mɔsul, yu bɔdi de bɔn mɔ kalori ivin we yu jɔs tinap. So, dis kin ɛp yu bak fɔ kɔntrol yu wet.
• I de mek yu bon dɛn strɔng: We yu de du ɛksɛsayz fɔ bia wet, dat de mek yu bon dɛn strɔng bak.
• Improves mental health : Dis na tin wae bɔrku pipul nɔr kin tink bɔt. Ɛksesaiz, mɔ fɔ tren yu trɛnk, kin ɛp fɔ mek yu nɔ strɛs ɛn mek yu fil fayn . I de mek yu fil fayn bɔt yusɛf.

Aw a go bigin dis?

Okay, naw we yu intres, mek wi si hau ekzakli fo stat. Na jɔs sɔm tin dɛn de we yu nid fɔ tek tɛm wit smɔl pas aw yu go tink. 1. Si dɔktɔ fɔs: Yɛs, dis rili impɔtant. Bifo yu bigin fɔ es wet, go to yu dɔktɔ fɔ mek shɔ se yu wɛlbɔdi fayn fɔ dis. Sɔntɛm yu gɛt sɔm wɛlbɔdi prɔblɛm dɛn we yu nɔ no bɔt. 2. Gɛt di rayt gayd: Afta di dɔktɔ se ‘OK’, aks fɔ advays frɔm pɔsin we no bɔt dis.

• Di kɔch dɛn na skul ɛn trena dɛn na jim dɛn no dis gud gud wan. Bɔku skul dɛn kin tich weitliftin ɔ ‘sakit trenin’ na ɛksesaiz klas.
• Ɔ, go na wan jim na yu eria ɛn si if yu kin tek trɛnk trenin klas ɔ wok wit pɔsin we de tren yusɛf. Bɔt mek shɔ se di pɔsin we yu pik gɛt sɛtifiket ɛn gɛt ɛkspiriɛns fɔ wok wit yɔŋ pipul dɛn, mɔ if dɛn gɛt ɛkspiriɛns.

3. Lan di rayt we fɔ du am: Dis na di tin we impɔtant pas ɔl. Fɔs, lan aw fɔ du di ɛksesaiz we yu nɔ gɛt ɛni wet. We yu dɔn gɛt di hang pan am, smɔl smɔl ad wet. Start wit wan wet we yu kin izi fɔ du 8-12 ripitishɔn wan tɛm. 4. Gɛt pɔsin we de nia yu (Spotter): We yu de es wet – ilɛksɛf na fri wet ɔ na mashin – i impɔtant fɔ gɛt pɔsin we de nia yu fɔ supavayz yu. Especially if yu de lif hevi weit, ‘spotter’ na pesin we fit helep yu., yu rili gɛt fɔ du am. Imajin se ivin if yu rili fit, sɔntɛnde yu nɔ kin ebul fɔ du di las rep. If yu de du arm eksasaiz lek ``Biceps curls``, yu kin put di wet na graun. Bɔt if yu de du ɛksɛsayz lɛk ``Bɛnch prɛs``, we na ɛksɛsayz na yu chɛst, if yu nɔ ebul fɔ kɔntrol di wet, i kin fɔdɔm pan yu chɛst ɛn mek big aksidɛnt. If ``spotter`` de, i kin sev yu frɔm da aksidɛnt de.

Yu tink se fɔ Trenin fɔ Gɛt Strɔng Rili Sef?

Jɛnɛral wan, trɛnk trenin program dɛn kin rili sef we dɛn du am kɔrɛkt wan . We dɛn du am kɔrɛkt wan, dɛn nɔ go ambɔg yu bon dɛn we de divɛlɔp. Bɔt pipul dɛn we gɛt sɔm kayn mɛrɛsin – fɔ ɛgzampul, ay blɔd prɛshɔn we dɛn nɔ kin kɔntrol, we kin gɛt sik, ɔ we gɛt at sik – fɔ gɛt dɛn dɔktɔ in aprɔval bifo dɛn bigin fɔ du sɔntin lɛk dis.

If yu fil ɛnitin we strenj we yu de du ɛksɛsayz, if yu fil pen, ɔ if yu yɛri ɔ fil "klik" sawnd insay yu bɔdi, stɔp wantɛm wantɛm. Si dɔktɔ fɔ no ustɛm i bi bifo yu bigin fɔ tren bak. Yu kin nid fɔ chenj di we aw yu de tren ɔ stɔp fɔ es di wet fɔ sɔm tɛm te di injuri wɛl.

Bɔku pipul dɛn tink se ɔl di wet liftin na di sem. Bɔt, ‘Strɔng Trenin’, ‘Pawa Liftin’, ɛn ‘Bɔdibildin’ na difrɛn tin dɛn.

• Pawaliftin na bɔt aw bɔku wet yu kin es wan tɛm.
• Di gol fɔ kɔmpitishɔn bɔdi bildin na fɔ mek di mɔsul dɛn saiz ɛn shep bɔku.

Impɔtant: Dɛn nɔ kin fayn fɔ mek yɔŋ pipul dɛn we stil de gro fɔ pawa lif, fɔ lif, ɛn fɔ bil bɔdi, bikɔs dɛn kin gɛt bɔku prɔblɛm fɔ gɛt siriɔs injury.

Sɔm pipul dɛn kin tɛmpt fɔ yuz tin dɛn lɛk `Anabolic steroids` wit di op fɔ bil big mɔsul dɛm. Dɛn tin ya rili denja. Dɛn tin ya kin mek yu gɛt prɔblɛm fɔ shɔt tɛm lɛk aw yu de fil, yu gɛt akni, yu gɛt bold, ɛn yu blɔd prɛshɔn. Dɛn kin mek bak pɔrsin gɛt lɔng tɛm, siriɔs risk lɛk kansa, at sik, ɛn nɔr kin ebul fɔ bɔn pikin. So, nɔ ɛva yuz dɛn kayn tin dɛn de.

Aw wɛlbɔdi wokɔt rutin kin tan lɛk?

Na sɔm men lɔ dɛn we yu kin fala we yu de du trɛnk trenin:

• Ɔltɛm du wan ‘wɔm ɔp’ bifo ɛvri wokɔt: Du 5-10 minit `daynamik ɛksɛsayz` (i.e. wam ɔp ɛksɛsayz we involv fɔ muv yu bɔdi). Dis go mek yu mɔsul ɛn jɔyn dɛn rɛdi fɔ di wokɔt.
• If yu na nyu pɔsin, bigin fɔ du ɛksɛsayz fɔ yu bɔdi wet fɔs:Spend sɔm wiks fɔ du sit-ap, push-ap, ɛn skwatin fɔ mek yu fɔm ɛn tɛknik pafɛkt. I impɔtant fɔ du dɛn ɛgzampul ya kɔrɛkt wan we yu nɔ yuz wet fɔs.
• We yu dɔn lan di kɔrɛkt we aw yu de du tin, bigin wit layt wet: yu kin yuz smɔl fri wet ɔ yu kin yuz rɛsistɛns band. As yu de gɛt mɔ trɛnk, smɔl smɔl, yu go gɛt mɔ wet, di nɔmba fɔ di sɛt dɛn, ɔ di kayn ɛksesaiz dɛn.
• Start wit 8-12 ripitishɔn pan wan sɛt: Wan ɔ tu sɛt go inof fɔs. Wan sɛtifiket trena ɔ ticha kin disayn wan program we go fayn fɔ yu.
• Lan di kɔrɛkt tɛknik, praktis ɔltɛm ɔnda pɔsin we de oba yu: Dis rili impɔtant, lɛk aw wi bin dɔn tɔk bifo tɛm.
• Kul dכn afta εvri wokaut: Afta yu wokכt, du sכm layt aktiviti εn statik strεch (i.e., ol wan posishכn fכ sכm tεm). Dis kin ɛp yu mɔsul dɛn fɔ wɛl.

Fɔ gɛt di bɛst rizɔlt, du trɛnk trenin fɔ 20-30 minit 2 ɔ 3 dez insay di wik. Rɛst at le wan de bitwin di sɛshɔn dɛn. Wok di men mכsul grup dεm na yu an, leg, εn kכr – dat na, yu abs, bak, εn bכtכk. Fɔ tren fɔ gɛt trɛnk na jɔs wan pat pan di balans we yu de du ɛksɛsayz. Di masta sabi bukman dɛn se yu fɔ du fɔ at le wan awa fɔ du bɔku bɔku bɔdi to trɛnk ɛvride. I fɔ gɛt:

• Aerobic (cardio) activity: Dɛn tin ya de mek yu at ɛn yu lɔng dɛn strɔng. Tin dɛn lɛk fɔ waka, rɔn, ɛn swim na gud aerobic ɛksesaiz.
• Stretching: Dis kin mek yu bɔdi ebul fɔ chenj chenj.

Dɔn bak, fɔ mek yu gɛt gud rizulyt, yu fɔ wɛl kwik kwik wan afta yu dɔn du ɛksɛsayz, drink bɔku wata, ɛn it tin dɛn we gɛt fayn fayn tin dɛn fɔ it.

Wan las mɛsej we pɔsin kin kɛr go na os

If yu de tink fɔ bigin fɔ tren yu trɛnk, dat na fayn tin! Bɔt, mɛmba se:

• Sef na di fɔs tin: bigin fɔ aks dɔktɔ, gɛt advays frɔm pɔsin we sabi am, ɛn lan aw fɔ du am fayn fayn wan.
• Start sloslo: Nɔ jomp fɔ es ebi ebi tin dɛn wan tɛm. Bil ɔp smɔl smɔl.
• Lisin to yu bɔdi: If i de at, stɔp. Nɔ fos yusɛf.
• Mek i fayn: Pik wan kayn ɛksesaiz we yu lɛk. Dɔn yu go fil fɔ kɔntinyu fɔ du dat.
• Nɔ ɛva tɔch tin dɛn we denja lɛk ‘stɛroyd’. Di bɛst tin na fɔ gɛt wɛlbɔdi ɛn strɔng na yu bɔdi.

If yu gɛt ɛni ɔda kwɛstyɔn bɔt dis, nɔ fred fɔ aks yu dɔktɔ, skul spɔt ticha, ɔ kɔch we yu kin abop pan. Gud lɔk!

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