Afotusɛm ntiantia
- Go during a quiet, off-peak hour your first few visits.
- Write three or four exercises down before you arrive.
- Aim for ten minutes the first day, not a full workout.
Wogyina kar a wɔde gyina hɔ no mu simma baako a ɛboro deɛ ɛsɛ sɛ wogyina. Ebia wobɛhwɛ wo fon. Ebia wobɛka akyerɛ wo ho sɛ wobɛkɔ ɔkyena, bere a woadeda yie na beaeɛ no nnipa nhyɛ mu. Apɔmuden adwuma no nyɛ ɔfa a ɛyɛ den no da. Sɛ wobɛfa ɛpono no mu awura mu na ɛyɛ den.
Nnipa pii te saa nka. Nhwehwɛmuo baako a wɔde Amerikafoɔ a wɔadu mpanyin bɛyɛ mpem mmienu yɛeɛ huu sɛ bɛyɛ wɔn mu fa te nka sɛ adwene a wɔdwen fa gym a wɔkɔ ho ma wɔn suro. Mprempren wɔawɔ din ama no mpo, gymtimidation, a ɛyɛ asɛm a ɛyɛ serɛ a ɛkyerɛ adwennwene ankasa a ɛwɔ koko mu. Enti sɛ woatwentwɛn apɔmuden adeyɛ so ɛfiri sɛ dan a ahwɛeɛ, ahɔho ne dadeɛ a ɛbɔ ahyɛ mu te sɛ asɛnnipanim a wɔanfrɛ wo a, biribiara nha wo ho. Wonya nkateɛ a ɛfata wɔ beaeɛ a ankasa ɛbɛtumi ayɛ den paa ho.
Faako a ahopopo no firi ankasa
Ɛtaa firi nneɛma kakraa bi mu, na sɛ wobɔ ne din a, ɛboa. Deɛ ɛdi kan ne sɛ wonnnim deɛ woreyɛ. Wonnim sɛnea afidie no sesa, faako a wode nneɛma a emu yɛ duru no san to, anaasɛ wɔama wo kwan sɛ wode bɛnkua no ayɛ adwuma mpo. Deɛ ɛto so mmienu ne nkateɛ sɛ obi rehwɛ wo, sɛ wobɛsusu sɛ obiara rehwɛ sɛnea woyɛ wo ho, wo nipadua, ne wʼafoforɔyɛ a ɛda adi. Deɛ ɛto so mmiɛnsa ne ntotoho. Wohwɛ baabi, na wuhu sɛ obi rema duru a ɛyɛ wo deɛ no mmienu mmerɛw, na nne ketewa no ka sɛ wo deɛ wo ho nni ha.
Nokware komm a ɛda ne nyinaa ase nie. Ɛkame ayɛ sɛ obiara nrehwɛ wo. Onipa a wodwen sɛ ɔrebu wʼadwuma atɛn no dwen ɔno ankasa ne deɛ ɛdi soɔ ho, anaa ne nneɛma a ɔbɛtɔ ho, anaa sɛnea wabrɛ ho. Nnipa a wɔwɔ gym no mu dodoɔ no ara dwene wɔn ankasa ho, sɛnea woyɛ no ara pɛ. Ɛno nkyerɛ sɛ suro no yɛ kwasea. Ɛkyerɛ kɛkɛ sɛ kanea a wote nka sɛ ɛwɔ wo so no, wo ara wo deɛ.
Yɛ nsrahwɛ a ɛdi kan no ketewa
Mfomsoɔ a wɔtaa yɛ ne sɛ wɔbɛhyehyɛ apɔmuden adwuma kɛseɛ a ɛyɛ ma ama da a ɛdi kan no. Ɛno yɛ nhyɛsoɔ kɛseɛ a wode gu bere a worehu ho hu dada no so. Mmom yɛ no ketewa.
- Kɔ pɛnkoro kɛkɛ na kɔhwɛ hyia. Gym pii bɛkyerɛ wo beaeɛ no wɔ wo daa ntoma mu, na wonhia apɔmuden adwuma. Sɛ wonante beaeɛ no bere a hwee nni hɔ a ɛbɛsɛe a, ɛyi ahintasɛm pii firi mu kwa.
- Yi dɔnhwerew a ɛyɛ komm. Anɔpahema bɛyɛ nnɔn nsia ne adwuma akyi a nnipa pii ba bɛyɛ nnɔn enum ne fa no taa hyɛ ma. Anɔpa mfimfini, awia bere, ne anadwo akyi no taa yɛ hwaa. Gym a hwee nni mu yɛ beaeɛ a ɛyɛ mmerɛw sɛ wobɛsua ade.
- Pɛ simma du, na ɛnyɛ dɔnhwerew. Nante treadmill so, yɛ ade baako anaa mmienu a wonim dada, na firi adi. Wonkɔɔ hɔ sɛ wobɛyɛ den nnɛ. Wokɔ hɔ sɛ wobɛkyerɛ wo ho sɛ wobɛtumi awura mu na woafiri adi, na biribiara mmɔne nsi.
Yɛ saa mpɛn kakra a, beaeɛ no nyɛ ananafoɔ beaeɛ bio. Aniade ne aduro no fa kɛseɛ.
Fa nhyehyɛeɛ hyɛ wo kotokuo mu
Gym ho suro pii yɛ gyinaeɛbɔ ho suro ankasa, ehu a wode gyina dan no mfimfini a wonnim deɛ wobɛyɛ a ɛdi soɔ. Wobɛtumi adi ho dwuma ansa na woakɔ hɔ koraa. Twerɛ apɔmuden adeyɛ mmiɛnsa anaa nnan to hɔ pɛpɛɛpɛ, afidie anaa nkekamu a wobɛyɛ ne bɛyɛ dodoɔ a wobɛyɛ. Fa to wo fon mu. Sɛ wowɔ asase ketewaa bi a, wonnyɛ wo ho biribiara wɔ ahwɛfoɔ anim. Woredi wo nhwɛsoɔ no so kɛkɛ.
Sɛ wobɛtumi a, dwuma baako anaa mmienu a wo ne adwumayɛ ho ɔkyerɛkyerɛni bɛyɛ no boa pii wɔ ha. Ɛnyɛ daa, na mmom ɛbɛso sɛ wobɛsua sɛnea afidie kakraa bi yɛ adwuma na obi asi so dua sɛ wo yɛ no yie. Adɔm adesua nso yɛ biribi a ɛte saa. Ɔkyerɛkyerɛni ka deɛ ɛdi soɔ kyerɛ wo, obiara wɔ basaa kakra bom, na ɔdwene firi wo so. Adesua nso taa yɛ a ɛnte sɛ ankonam, sɛnea wode wo nko ara begyina dadeɛ no mu no.
Nneɛma kakraa bi a wobɛsɔ ahwɛ wɔ bere no mu
Sɛ ahopopo no ba ntɛm ansa na apɔmuden adwuma no abɛ anaasɛ ne mu a, adeyɛ kakraa bi boa ma wo san ba fam:
- Yɛ wo home no brɛoo. Sɛ wohome wɔ akontabudeɛ nnan mu na wuyi nan mu nnan kyerɛ a, ɛka kyerɛ wo akoma honam sɛ asiane no nyɛ nokware. Ɛyɛ komm na obiara renhu.
- Sɔ adwene a ɛyɛ den no mu na yɛ no brɛoo. "Obiara dwen sɛ mete sɛ serɛsɛm" tumi dane "Meyɛ foforɔ, na obiara a ɔwɔ ha bɛyɛɛ foforɔ pɛn." Ɛnsɛ sɛ wogye di koraa. Tew nea ɛyɛ bɔne paa no mu kɛkɛ.
- Fa adamfo bra. Apɔmuden adwumayɛ hokafoɔ, mpo nea ɔno nso yɛ ɔbɔfaseni, kyɛ ahopopo no mu mmienu na ɛma sɛnea wobɛba ankasa no kɔ soro.
Na kae sɛ gym yɛ ɔkwan baako, ɛnyɛ deɛ ɛwɔ hɔ nko. Wɔakyerɛ mpɛn pii sɛ adeyɛ tew adwenemhaw ne awerɛhoɔ mu, na wo nipadua mfa ho sɛ saa adeyɛ no si wɔ kanea fitaa ase anaa. Nante a wode kɔ abɔnten, apɔmuden adwuma a woyɛ wɔ wo dan mu, sakre a wotwe, ne nyinaa ka ho. Sɛ gym kɔ so yɛ ɔfasuo a wuntumi ntra a, wobɛtumi anya mfasoɔ korɔ no ara wɔ baabi a ɛyɛ wo dwoodwoo.
Bere a ɛfata sɛ wonya mmoa pii
Nnipa dodoɔ no ara, gym ho ahopopo no twa mu bere a beaeɛ no abɛyɛ nea wonim. Nanso sɛ adwenemhaw a ɛfa nnipa ho a wobɛ wɔn nkyɛn, anaa ahoteɛ ho, anaa atemmuo a ɛsuro no yɛ den araa sɛ ɛma woannyɛ nneɛma a wopɛ sɛ woyɛ a, ɛsɛ sɛ wo ne ɔyaresafoɔ anaa ɔdwene ho yɛfoɔ di ho nkɔmmɔ. Asetena mu adwenemhaw yɛ deɛ ɛba taa na wɔtumi sa, na sɛ wonya ho mmoa a, ɛtaa ma nneɛma pii boro gym ho yɛ mmerɛw. Sɛ wohia saa mmoa no a, ɛnkyerɛ sɛ woadi nkogu wɔ ahodenpɛ mu. Ɛyɛ adwene a etu mpɔn a wode hwɛ wo ho.
Sɛ wowɔ akoma yare anaa apɔmuden haw foforɔ bi, anaasɛ aka kyɛ sɛ woankeka wo ho kɛseɛ a, ɛyɛ adwene pa sɛ wo ne wo ɔyaresafoɔ bedi nkɔmmɔ ansa na woahyɛ biribi foforɔ ase. Afei firi ketewa so hyɛ aseɛ, yɛ ayamyɛ ma wo ho wɔ wo kwan mu, na ma deɛ aka no nsi wɔ hɔ.
Mmeae a wonyaa nimdeɛ firii
- Cleveland Clinic, Gymtimidation: How To Push Through Gym Anxiety
- GoodRx Health, 11 Tips to Overcome Gym Anxiety
- University of Rochester Medical Center, How to Overcome Gym Anxiety