We yu de du ɛksɛsayz, yu de strɛch fayn? Lɛ wi tɔk bɔt dis!

Yu fɔ bi pɔsin we lɛk fɔ du ɛksɛsayz, nɔto so? Na rili fayn tin. Bɔt sɔntin de we bɔku pan wi kin fɔgɛt smɔl we wi de du ɛksɛsayz, bɔt i rili impɔtant. Dat na strɛch, ɔ as wi kin se na Inglish, na strɛch. Dis nɔ kin jɔs mek di bɔdi fil fayn, bɔt i kin ɛp bak fɔ ridyus di prɔblɛm dɛn we kin apin to wi mɔsul dɛn . So tide, lɛ wi lan di rayt tin bɔt aw fɔ strɛch.

Fɔ wam yusɛf bifo yu bigin fɔ du ɛksɛsayz rili impɔtant, nɔto so?

Imajin se yu de `start` motoka na kol mɔnin. Yu no de du `race` rait away, no bi so? Yu wet te di injin wam bifo yu stat. Na so i impɔtant fɔ mek wi bɔdi du smɔl `wɔm-ap` bifo wi du ɛksɛsayz. Bɔku tɛm, 5 to 10 minit kin du fɔ dis. Dis smɔl tɛm de mek di bɔdi rɛdi bɔku.

Naw lɛ wi si wetin de apin to wi bɔdi wit ``Wɔm-ap'':

• Yu at rit ɛn yu brith rit de go ɔp smɔl, lɛk se yu de rɛdi fɔ ɛksesaiz.
• Di tɛmpracha na di mɔsul dɛn kin go ɔp. Dis kin mek di mɔsul dɛn ebul fɔ chenj ɛn i kin mek dɛn nɔ gɛt bɔku bɔku injury .
• Di blɔd ɛn ɔksijɛn we de go na di mɔsul dɛn kin bɔku. Dis kin gi di mɔsul dɛn gud ɛnaji fɔ ɛksesaiz.
• Yu wan ol bɔdi, wit yu maynd, de rɛdi fɔ ɛksesaiz, jɔs lɛk aw sojaman de rɛdi fɔ fɛt.

So aw yu de du dis `(Warm-up)`? Fɔ tɔk am simpul wan, di bɛst we fɔ du di ɛgzampul we yu go du na fɔ du am sloslo. Imajin se yu de rɛdi fɔ rɔn. So, fɔs, waka brisk fɔ sɔm tɛm, ɔ du slo `jog`. Yu go swim? So, go insay di wata ɛn swim sloslo fɔ tu ɔ tri lap, te yu bɔdi wam. If yu na pɔsin we de ple spɔt, i impɔtant fɔ mek yu wam di mɔsul dɛn we gɛt fɔ du wit da spɔt de. Fɔ ɛgzampul, if yu na `baseball` pleya, yu kin `trowe` bɔl wit yu sholda.

Wetin na dinamik strɛch?

Wan ɔda gud tin fɔ du as pat pan wam-ap na fɔ strɛch we yu de strɛch . Dis min se yu fɔ muv yu mɔsul dɛn rawnd pas fɔ de na wan pozishɔn. Fɔ ɛgzampul, fɔ swing yu leg, fɔ mek yu an sɛklɔ, ɛn fɔ mek yu lɔng sloslo. Dεnamik strεch nכ de כnli wam di mכsul dεm we yu de yuz, bכt i de gi yu jכint dεm bak fכ muv. Dis min se yu jɔyn dɛn kin bigin fɔ wok bɛtɛ.

Aw fɔ strɛch fayn fayn wan?

Trade, bɔku pipul dɛn bin de tink se dɛn nid fɔ strɛch dɛn mɔsul dɛn bifo dɛn bigin fɔ du ɛksasaiz. dat min se dεn bin du ``static stretching`` mεtכd dεm (e.g., fכ tinap na wan ples εn strεch dεn mכsul dεm wit wan leg strεt εn tכch dεn fut dεm). כltu, akɔdin to nyu mεdikal risεch , if wi mכsul dεm nכ wכm fayn, ``statik strεch`` kin ridyus mכsul trεnk εn sכmtεm i kin ivin ridyus di pכrfomans. fכ strεch mכsul dεm we nכ wכm fayn fayn wan, "kol" mכsul dεm, kin mek yu injuri bak. I tan lɛk se yu pul kol rɔba band tumɔs, ɛn i kin brok, nɔto so?

So, i bεst fכ du ``Dynamic stretching'' (stretching we involv muvmεnt) bifo yu stat di εksεsayz, εn ``Static stretching'' (stretching we involv fכ tinap wan) afta yu don finish di εksεsayz.

Jɔs bay we yu strɛch yu bɔdi, yu kin gɛt bɔku bɛnifit dɛn lɛk:

• Di risk fɔ mek di mɔsul dɛn wund (lɛk fɔ sprain ɛn fɔ rɔtin di mɔsul dɛn) kin ridyus.
• If yu ple spɔt, yu atletik pefɔmɛns go bɛtɛ.
• Di bɔdi in fleksibiliti de go ɔp. Dis min se di bɔdi kin bɛn ɛn strɛch izi wan.
• Jɔyn rɛnj ɛn muvmɛnt kin bɛtɛ. Dis min se di jɔyn dɛn de wok fayn fayn wan.
• Blɔd flɔ to di mɔsul dɛn kin bɛtɛ. Dɔn di mɔsul dɛn kin gɛt tin fɔ it ɛn dɛn kin wɛl kwik kwik wan.

Kip dɛn tin ya na yu maynd we yu de strɛch (Stretching Tips) .

If yu mɛmba dɛn tin ya we yu de strɛch, yu go ebul fɔ gɛt di bɛst pan am ɛn nɔ gɛt bɔku prɔblɛm dɛn.

• Stɔp if i at: Dis na di tin we impɔtant pas ɔl. Yu nɔ fɔ ɛva du yusɛf bad we yu de strɛch. If yu fil shap pen lɛk "Ah, dat kin at," bak smɔl ɛn stɔp na kɔmfyut pozishɔn usay yu kin fil strɛch bɔt nɔto pen. Pen na wɔnin fɔ se yu de du am pasmak ɛn i kin pwɛl yu mɔsul. Imajin se yu de strɛch yu leg ɛn wantɛm wantɛm yu fil shap pen. Na da tɛm de yu fɔ stɔp. If yu kɔntinyu fɔ strɛch tru di pen de tink se, "O, a go strɛch smɔl mɔ," yu go dɔn fɔ pwɛl yu mɔsul.
• Hol ɛni strɛch fɔ 10-30 sɛkɔn: If yu ol am fɔ smɔl pas dat, i nɔ go strɛch di mɔsul fayn fayn wan. Semweso, if yu ol am fɔ lɔng tɛm, lɛk wan ɔ tu minit, dat kin mek di mɔsul strɛch pasmak. Dis kin mek pɔsin injuri ɛn i kin mek i nɔ ebul fɔ du wɛl. Nɔ fos di mɔsul fɔ strɛch.
• Nɔ bounce:Sɔm pipul dɛn de we, we dɛn de pul an ɔ leg, dɛn kin muv ɔp ɛn dɔŋ insay ritmik we, dat na, dɛn kin `bounce`. Lɛk rɔba bɔl. We dɛn du dat, dɛn kin put bɔku prɛshɔn pan di mɔsul wantɛm wantɛm. dis kin mek sכm sכm krak krak (`maykro-tear`) dεm na di mכsul, lεk we dεn de tכn wan pat pan klos. So, da abit de nɔ fayn. Pul fayn fayn wan ɛn wit kɔntrol.
• Nɔ fɔgɛt fɔ blo: Nɔ ol yu briz we yu de strɛch. If yu du dat, i go mek yu mɔsul dɛn tayt. Tek dip briz ɛn pul di briz as yu de rilaks insay di strɛch. Dis go ɛp yu mɔsul dɛn fɔ rilaks ɛn strɛch fayn fayn wan.
• Stret ɔl tu di say dɛm ikwal: wan say na yu bɔdi (e.g., rayt leg) kin fleksibul pas di ɔda wan (lɛft leg). Dis na nɔmal tin. Bɔt tray fɔ strɛch ɔl tu di say dɛn di sem we ɛn fɔ di sem tɛm. If big difrɛns de pan aw yu kin ebul fɔ chenj, i kin afɛkt yu balans bak ɛn mek yu wund.
• Stret ɔltɛm: Fɔ mek yu ebul fɔ chenj chenj, yu fɔ strɛch fɔ at le tri dez insay di wik. Ivin bɛtɛ, if yu de du am ɛvride. Yu go notis di difrɛns as yu de go.

Nɔ fɔgɛt fɔ kol afta yu dɔn wokɔt!

Imajin wetin go apin if yu brek wan tren we de muv fast fast wantɛm wantɛm? I go at fɔ di pasenja dɛn, nɔto so? Semweso, fɔ stɔp wantɛm wantɛm afta yu dɔn du ɛksɛsayz nɔ fayn fɔ yu bɔdi. So, yu nid fɔ kol yu bɔdi afta yu dɔn du ɛksɛsayz. Dɛn kɔl dis ``Kul-dɔwn''. 5 to 10 minit we yu de muv sloslo (e.g., waka sloslo) εn strεch go εp yu bכdi ``rεkכva`` afta εksεsayz.

Apat frɔm di slo muvmɛnt dɛm we yu de du we yu de ``Kul-dɔwn'', yu fɔ inklud sɔm ``Statik strɛch'' bak lɛk aw wi bin dɔn tɔk. Dis na bikɔs yu mɔsul dɛn dɔn ɔlrɛdi wam, so na fayn tɛm fɔ strɛch dɛn. Wan ``Cool-down'' ɛn sɔm strɛch afta yu wokɔt go ɛp yu:

• I nɔ go te igen yu at bit ɛn yu briz go kam bak lɛk aw i bin de.
• Fɔ fil se yu gɛt diziz ɔ yu ed layt kin stɔp.
• I kin ɛp bak fɔ pul tin dɛn lɛk laktik asid we kin gɛda na di mɔsul dɛn, we kin mek di mɔsul dɛn nɔ at di nɛks de.
• Di bɔdi kin fil layt, ɛn di rial tin dɛn we kin kɔmɔt frɔm ɛksesaiz, dat na fɔ gɛt wɛlbɔdi na in maynd, kin bigin fɔ fil.

So, lɛ wi mɛmba dis, nɔto so?

So, ilɛksɛf yu na nyu pɔsin fɔ du ɛksɛsayz ɔ yu na pɔsin we sabi du ɛksɛsayz, .I impɔtant fɔ put dɛn simpul tin ya insay yu rutin bifo ɛn afta yu wokɔt. Jɔs lɛk aw yu kin wɛr yu sit bɛlt bifo yu go insay motoka, i impɔtant fɔ mek yu sef ɛn fɔ mek yu gɛt gud rizulyt.

Fɔ tɔk am simpul wan, mɛmba dɛn tin ya:

1. Fɔs, wan ``Wɔm-ap'': Wom fɔ 5-10 minit. Ad ``Dynamic stretching'' to dis.

2. Dɔn yu men wokɔt . I kin bi ɛnitin we yu lɛk – rɔn, es wet , swim, ɛnitin.

3. Afta yu dɔn du ɛksɛsayz `(Static stretching)`: Strech yu mɔsul dɛn fayn fayn wan. Hol ɛni strɛch fɔ 10-30 sɛkɔn.

4. Fɔ dɔn, wan ``Kul-dɔwn'': Kul dɔŋ bay we yu de du sɔntin lɛk fɔ waka sloslo fɔ 5-10 minit.

If yu du dis, yu go mɔs ebul fɔ gɛt di bɛst pan yu wokɔt, protɛkt yusɛf frɔm aksidɛnt, ɛn mek yu gɛt gud wɛlbɔdi ɛn yu go ebul fɔ chenj chenj. So, we yu de du eksasaiz frɔm naw, yu fɔ rili tink bɔt ``Stretching``! A de wish yu layf we gɛt wɛlbɔdi ɛn gladi at!

Stret, Ɛksesaiz, Wom Up, Kul Dɔwn, Mɔsul, Fleksibiliti