Afotusɛm ntiantia
- Pick your space before you buy any gear.
- Start with bands or one pair of dumbbells.
- Leave the mat out so starting takes no effort.
Fie apɔwmudenbea pii wu owu komm koro no ara. Obi tɔ mfiri kɛse a ɛhyerɛn, ɔde anidaso ankasa si hɔ, na afei wɔde ntade a wahoro sɛn so wɔ ɔsram baako mu. Ɔhaw no taa nyɛ ahoɔden. Ɛyɛ sɛ wɔkyekyeree no maa apɔwmudenbea a wosusuw ho sen asetena a wowɔ ankasa.
Fie apɔwmudenbea a wɔde di dwuma yɛ ketewa, ɛbɛn wo, na ɛboro nna a wode simma du pɛ wɔ so. Wopɛ sɛ ɔkwan a efi sofa so kosi adeyɛ a edi kan no yɛ tiawa paa sɛnea ɛnka hwee a wode bɛka wo ho afi mu. Ɛno ne hyehyɛ botae no nyinaa. Nea ɛwɔ ase nyinaa som no.
Sɛ wowɔ koma yare, apɔwsɛm, woyɛ obi a ɔnyem, anaa woagyae apɔwmudenyɛ akyɛ a, ɛyɛ sɛ wo ne wo dɔkota bɛbɔ nkɔmmɔ tiawa ansa na woahyɛ ase. Ɛno nyɛ kɛkɛyɛ. Ɛyɛ ɔkwan a wode benya nhyehyɛe a ɛfata wo nipadua.
Hyɛ ase wɔ baabea no so, ɛnyɛ nneɛma no
Ansa na wobɛtɔ biribiara no, hwehwɛ wo baabea. American College of Sports Medicine de eyi di kan wɔ ntease bi nti: yi baabea a ɛbɛyɛ adwuma ama wo bere tenten mu, na afei yi nneɛma a ɛbɛfata mu. Fam ketewa bi a ne kɛse bɛyɛ sɛ yoga moena, ne baabi a ɛsõ sɛ wode wo nsa bɛhim, yɛ nea ɛfata ankasa sɛ wode hyɛ ase.
Ɛboa sɛ baabea no yɛ baabi a wofa hɔ dedaw. Pia mu twea. Ɔkwan tenten bi awiei. Asetenadan no fã a ɛho da hɔ. Bere a wo nneɛma te baabi a wo asetena kɔ so no, apɔwmudenyɛ gyae sɛ ɛyɛ akwantu a ɛsɛ sɛ woyɛ ho nhyehyɛe na ɛyɛ biribi a wuwura mu kɛkɛ.
Nneɛma a eye paa ne nea ɛda hɔ dedaw a ɛretwɛn wo.
Nneɛma kakra a ɛyɛ adwuma nyinaa bɛyɛ
Wubetumi anya ahoɔden, ahohim, ne kaakaamotobi denam nneɛma kakraa bi a wode sie kɛntɛn mu. ACSM kyerɛ nnwinnade a ɛyɛ adwuma pii ma saa baabea ketewa nhyehyɛe yi pɛpɛɛpɛ. Nneɛma a wode bɛhyɛ ase ni, sɛnea anka mɛtɔ no:
- Dumbbell abien a wotumi sesa mu, anaa resistance band kakra. Emu biara bue ahoɔden adwuma pii a wubehia da no kwan. Band yɛ fo, ɛyɛ hare, na ɛyɛ mmerɛw sɛ wode bɛhyɛ drawer mu; dumbbell yɛ nea nnipa pii nim. Wuntumi nyɛ mfomso sɛ wode emu biara hyɛ ase.
- Moena. Ɛma fam a ɛyɛ den dane baabi a wobɛpɛ sɛ woyɛ push-up, plank, ne mmɔden ampa.
- Stability ball. Eye ma mfimfini adwuma, kaakaamotobi, ne ahohim brɛoo, na ɛyɛ adwuma sɛ akongua nso.
- Foam roller. Ɛma ntini a ɛyaw dwo na ɛboa sɛ wode wo ho bɛyɛ mmerɛw ansa ne ɛno akyi.
Ɛno ne ne nyinaa. Wonhia rack, bench, anaa treadmill sɛ wode benya ahoɔden a ɛkyerɛ biribi. Eyinom betumi aba akyiri yi sɛ wo ho tɔ suban no. Nnipa pii nhia wɔn da.
Fa apɔwmudenyɛ no hyɛ nea woyɛ no dedaw mu
Dapɛn nhyehyɛe a ɛyɛ mmerɛw, a ɛnhia nimdeɛ titiriw biara:
- Ahoɔden adwumayɛ tiawa abien anaa abiɛsa. Yi pia (push-up anaa band press), twe (band row), squat anaa sit-to-stand, ne plank. Mpɛn abien anaa abiɛsa na woawie.
- Dwumadi kakra da biara ka ho. Nantew a ɛyɛ den kakra, mmɔden bi, simma kakra wɔ moena no so bere a aduan reyɛ.
- Ahomeda baako a ɛyɛ mmerɛw a wode foam roll anaa woyɛ mmɔden nko ara. Ahome yɛ nhyehyɛe no fã, ɛnyɛ home a wuyi wo ho fi mu.
Ma botae no nnyɛ ketewa a ɛyɛ aniwu wɔ mfiase. Push-up baako pɛ kan. Dapɛn a edi kan no botae nyɛ adwumayɛ a ɛyɛ den. Ɛyɛ sɛ wobɛkyerɛ wo ho sɛ twea no wɔ hɔ na wobɛkɔ ho.
Ma ɛnyɛ mmerɛw sɛ wobɛhyɛ ase, na ɛnyɛ den sɛ wobegyaw
Gyinaesi kakraa bi yɛ pii ma su a ɛkɔ so sen mfiri biara:
- Gyaw moena no a wabue mu ne nneɛma no wɔ baabi a wubehu. Akwanside ne ɔtamfo.
- Fa nneyɛe anan anaa anum a wɔakyerɛw tiawa fam baabi a ɛbɛn, sɛnea ɛnsɛ sɛ wusi nea wobɛyɛ ho gyinae da.
- Fa bata biribi a woyɛ no da biara dedaw ho. Kɔfe yɛ, woyɛ mmɔden. Adwene ne sɛ wode wo ho to suban a wowɔ dedaw so.
Sɛnea woyɛ ade som bo sen mu duru, titiriw mfiase. Sɛ adeyɛ bi miaa anaa ɛyaw wɔ apɔw mu a, gyae na hwɛ no sen sɛ wode bɛkɔ so. Nkyerɛkyerɛ kakra a wo ne ɔkyerɛkyerɛni yɛ, sɛ ɛyɛ pɛɛ wɔ Intanɛt so mpo a, betumi agye wo dapɛn pii a anka wode bɛsusuw. ACSM akyerɛkyerɛfo a wɔanya tumi nhoma wɔ hɔ a ɛyɛ mmerɛw sɛ wubehu wɔ Intanɛt so sɛ wopɛ ɔkwankyerɛni.
Fie apɔwmudenbea rensesa wo asetena efisɛ ɛyɛ nwonwa. Ɛbɛsesa nneɛma efisɛ ɛda hɔ wɔ Benada a ɛyɛ kɛkɛ no a wowɔ simma dumien na wunni biribi a enti wubefi fie. Kyekye nea ɛyɛ ketewa no. Fa di dwuma ɔsram baako. Ma onya kwan a ɛma ɛnyin.
Mmeae a wonya nimdeɛ fii
- American College of Sports Medicine, 3 Essentials for Building a Home Gym
- Cleveland Clinic, Best Home Gym Equipment You'll Actually Use