Afotusɛm ntiantia
- Train your core to hold steady, not to curl up.
- Pick two or three moves a few days a week.
- Stop if your lower back feels a sharp pinch.
Fa wo adwene si bere a etwa to a wode aduan kɛntɛn a emu yɛ duru frii kar mu, anaa wokyimii sɛ wobɛsɔ biribi afi akyi nkonnwa so, anaa wosɔree fii fam akyiri sɛ wotenaa ase kyɛɛɛ no. Wo mfimfini na ɛyɛɛ saa adwuma no. Komm, a woannwene ho, ʼiʼo a ɛwɔ wo mfimfini ho twee ne ho na ɛkuraa mu sɛnea ɛbɛyɛ a wo nkae no betumi akeka ne ho.
Saa ʼiʼo no ne wo mfimfini. Na mfe pii no, afotu a wɔde maa wɔ ho tetee no yɛɛ pɛ: yɛ crunch pii. Sit-up pii. Hyew kosi sɛ ɛbɛyɛ wo ya. Nnipa pii sɔɔ hwɛe, wɔn kɔn ne wɔn akyi yɛɛ den, na wɔgyaee komm.
Asɛm pa bi ni. Wubetumi anya mfimfini ahoɔden ankasa a wonyɛ eyinom mu biara.
Dɛn ne wo mfimfini ankasa
Wɔde asɛmfua "core" di dwuma te sɛ nea ɛkyerɛ ya nsono asia (six-pack). Ɛsoroso kyɛn saa. Wo mfimfini yɛ ka a etwa wo afunumu ho hyia nyinaa: ʼiʼo a ɛwɔ wo yafunu anim, nea ɛwɔ wo nkyɛn mu, ʼiʼo a emu dɔ a ɛkyekyere wo te sɛ abɔso, ne ʼiʼo a ɛkɔ soro wɔ wʼakyi ase. Wo dwondwon ne ʼiʼo a atwa wo dompe twatoa ho hyia no nso ka kuw no ho.
Saa ʼiʼo nyinaa adwuma a wɔbom yɛ ne sɛ ɛbɛma wo agyina pintinn. Wɔyɛ akwantua a ɛwɔ mfimfini a ɛda wo soro nipadua ne wo nipadua a ɛwɔ fam ntam, na mfimfini a ɛgyina pintinn ma nneyɛe biara yɛ mmerɛw na ɛmma ɔbrɛ pii. Sɛ wopɛ sɛ wuso biribi a ɛwɔ soro, sɛ wokotow sɛ wobɛkyekyere mpaboa, sɛ wugyina hɔ kyɛ a biribiara renyɛ wo ya. Sɛ wo mfimfini yɛ mmerɛw a, mpɛn pii no wʼakyi ase na ɛgye adwuma no fa, na ɛhɔ na haw no taa fi.
Mfimfini ʼiʼo a ɛyɛ mmerɛw betumi ama wo gyinabea anyɛ yiye na wʼakyi ase ayɛ wo ya. Mayo Clinic ka no pefee: sɛ woyɛ wo mfimfini den a, ebetumi aboa ama akyi yaw ano ayɛ kakra na atew bere a wobɛhwe ase wɔ wo nkwakorabɔ mu no kɔ fam. Ɛno ne ade no a enti eyi ho hia ankasa. Ɛnyɛ ahwehwɛ no. Sɛnea wʼakyi te nka bere a wosɔre fi mpa so.
Adɛn nti na crunch ho fii ani
Sit-up ne crunch nyɛ bɔne. Nanso wɔwɔ ɔhaw ankasa, na wɔnyɛ ade a ɛyɛ adwuma yiye a nnipa dodow no ara susuw.
Harvard Health ka no pefee. Sit-up tia wo dompe twatoa a akontɔn wɔ fam mpɛn pii, na ebetumi ahaw wʼakyi ase ne wo dwondwon ʼiʼo a ɛkotow no. Afei nso wɔyɛ ʼiʼo kakraa bi a wode di dwuma wɔ daa abrabɔ mu nko ara ho adwuma. Wɔbɔɔ wo mfimfini sɛ ɛnyɛ den na egyina pintinn bere a woresan biribi foforo no. Crunch tete no sɛ ɛnyɛ ade a ɛho nhia no taa wɔ ne nko ankasa: sɛ wobobɔw wo mmati kɔ wo nkotodwe so, mpɛn pii, ne nko ara.
Kwan pa bi wɔ hɔ a wobetumi afa so atete ʼiʼo a nʼadwuma titiriw ne sɛ ɛbɛgyina pintinn. Wobisa no sɛ ɛnnyina pintinn.
Nneyɛe anum a ɛyɛ adwuma yiye
Eyinom mu biara nhia nnwinnade. Fi nea ɛyɛ mmerɛw mu wɔ biara mu fi ase, twe wo ho brɛoo, na gyae sɛ biribi mia wʼakyi ase. Ɔbrɛ kakra wɔ ʼiʼo mu yɛ. Yaw a ano yɛ nnam yɛ wo nsɛnkyerɛnne sɛ twe wo ho.
- Plank no. Da wʼabasa ne wo nansoatuw so (anaa wo nkotodwe so, sɛ wo refi ase a), wo nipadua wɔ ɔkwan tee mu fi wo ti kosi wo nantin. Mma wo dwondwon nkɔ fam anaa nkɔ soro. Mia wo yafunu brɛoo na home. Kura mu simma du kosi aduonu, home, san yɛ mpɛn kakra. Plank no sɔ wo mfimfini anim, ne nkyɛn, ne nʼakyi nyinaa nkae bere koro, nea crunch mfa ho ankasa.
- Brigye no. Da wʼakyi, wo nkotodwe akontɔn, wo nan tre fam. Mia wo nantin so na ma wo dwondwon so kosi sɛ wo nipadua bɛyɛ ɔkwan tee fi wo nkotodwe kosi wo mmati. Kura mu simma kakra, brɛ no ase brɛoo. Eyi yɛ wo mfimfini akyi ne wo to ʼiʼo a yɛn mu dodow no ara mfa nyɛ adwuma kɛse den.
- Bird-dog. Wʼabasa ne wo nkotodwe so, tre nsa baako kɔ wʼanim na tre nan a ɛne no bɔ abira no kɔ akyi bere koro, brɛoo na hwɛ so yiye, na sesa. Wosowosow a wote nka bere a woregyina pintinn no, ɛyɛ wo mfimfini a emu dɔ a ɛreyɛ adwuma. Saa neyɛe yi yɛ wʼakyi mmerɛw na ɛbrɛ wo ase wɔ ɔkwan a ɛyɛ nwonwa so.
- Dead bug. Da wʼakyi, wʼabasa tre kɔ soro, wo nkotodwe akontɔn wɔ wo dwondwon so. Brɛ nsa baako ase kɔ wo ti so na nan a ɛne no bɔ abira no kɔ fam, na ma wʼakyi ase nkɔ fam ara. Fa wɔn san bra, sesa fa. Ɛyɛ sɛ ɛyɛ mmerɛw nanso ɛnyɛ saa.
- Soa adesoa. Ma biribi a emu yɛ duru so (aduan kɛntɛn a ahyɛ ma, kettlebell, nsu toa), gyina tee, na nantew. Ɛno ara ne no. Sɛ wuso adesoa bere a wugyina pintinn no, ɛtete wo mfimfini sɛnea daa abrabɔ yɛ no, na nso ɛyɛ ahobam ma, hwɛ, nneɛma soa.
Eyinom mu abien anaa abiɛsa, nnafua kakra wɔ dapɛn mu, dɔɔso. Wonhia ahyehyɛde tenten. Simma du a wode wʼadwene si so kyɛn dɔnhwerew a wonsan nyɛ da.
Yɛ no kakra ma ɛnyɛ mmerɛw (anaa kakra den)
Sɛ plank a ɛyɛ ma dɔɔso a, brɛ wo ho ase kɔ wo nkotodwe so, anaa gyina hɔ yɛ a wʼabasa da kawnta so. Wobetumi ayɛ brigye ne bird-dog brɛoo anaa ayɛ no mpɛn kakra. Botae no ne yɛ a ɛyɛ pɛpɛɛpɛ, ɛnyɛ akokodurusɛm.
Sɛ ɔkwan a ɛyɛ mmerɛw no ho nyɛ den bio a, ɛno ne wo nsɛnkyerɛnne sɛ kɔ wʼanim. Kura plank no mu simma kakra. Fa ahomegye kakra ka brigye no atifi ho. Soa biribi a emu yɛ duru kɛse. Anammɔn nketenkete a ɛkɔ soro pintinn na ɛyɛ ɔkwan a ahoɔden nam so ba ankasa, na ɛbɔ wo ho ban sɛ wopira wo ho denam mmirikatu kɔ anim so.
Kɔkɔbɔ tiawa bi. Sɛ wʼakyi apira mprempren, sɛ woyem anaa wowoo nnansa yi ara, anaa sɛ wowɔ yare bi a ɛma woannya gyinaeɛ a, kasa kyerɛ ɔyaresafo anaa nipadua ahosi ɔdwumayɛni ansa na woafi ase. Mpɛn pii no mfimfini adwuma yɛ ahobammɔ na ɛboa, nanso ɔkwan a ɛfata wo nipadua no fata nkɔmmɔbɔ simma anum.
Dɛn na ɛsesa sɛ wokɔ so a
Akatua no nni adi kan sɛ yafunu a ɛyɛ tamtam. Ɛda adi wɔ daa nneɛma mu. Wokotow na wosan sɔre a wonsi apini. Wʼakyi nnwiinwii pii wɔ da tenten a wotena pon ho akyi. Wugyina pintinn wɔ wo nan so wɔ kwan a ɛyɛ toro so. Saa gyinabea pintinn no yɛ wo mfimfini a ɛreyɛ nʼadwuma komm, nea wɔbɔɔ no maa fi mfiase no.
Obiara renhu saa ʼiʼo no sɛ ɛreyɛ adwuma. Wobɛhu kɛkɛ sɛ wo da abɛyɛ mmerɛw kakra sɛ wode bɛsoa.
Mmeae a wonyaa nimdeɛ fii
- Harvard Health Publishing, Want a stronger core? Skip the sit-ups
- Mayo Clinic, Core exercises: Why you should strengthen your core muscles
- Mayo Clinic, Exercises to improve your core strength