Afotusɛm ntiantia
- Train the major muscle groups twice a week.
- Lifting builds bone, which protects you as you age.
- Add a little weight only when it feels easy.
Ehu kɛse bi wɔ hɔ a ɛma mmaa dodoɔ tete kɔ akyiri firi adwumayɛbea a wopagyaw nnayɛ wɔ hɔ no. Pagya biribi a emu yɛ duru na wobɛsɔre adekyee a wo ho bɛyɛ sɛ obi a ɔyɛ nipadua mu ahoɔden adwuma. Yɛte saa daa, na yɛte deɛ efi. Ɛyɛ atosɛm a ɛtena hɔ daa wɔ apɔwmuden mu, na sɛ wugyaa mu a, ebue ɔpon ma biribi a ɛyɛ wo papa ankasa.
Ahoɔden adesua, sɛ wɔyɛ no nyansa mu a, ɛyɛ nneɛma a ɛyɛ ayamye sen biara a wubetumi ayɛ ama wo nipadua bere a ɛrebɔ akɔkoaa: wo nnompe, wo nti a wugyina pintinn, w'ahoɔden, ne wo suban mpo. Momma yɛnni nea nnipa nteɛ ase yiye, ne nea ɛyɛ nokware ankasa no.
Atosɛm: nnayɛ a wopagyaw mu bɛma wo nipadua ayɛ kɛse
Eyi ne nea ɛyɛ kɛse, enti yɛbefi ha. Ɛsɛ sɛ wonya nneɛma ahodoɔ pɔtee bi ka bɔ mu ansa na woatumi ayɛ ntini akɛse a ɛyɛ ahomeka, a ɛyɛ adesua dodoɔ, aduane a wodi no yiye, ne mogyam nneɛma, na mmaa dodoɔ nipadua nyɛ nea ɛbɛyɛ saa ntɛm. Testosterone, hormone a ɛma ntini nyini kɛse no, ɛwɔ mmaa mu wɔ dodoɔ a esua koraa, na ɛno na ɛma ntini akɛse pa ara renya kwan firi adeyɛ a ɛyɛ daa mu.
Nea ahoɔden adesua yɛ ankasa ne sɛ ɛkyekye ntini a *emu yɛ den a sika nni mu* na ɛda adi yiye. Wonya ahoɔden, wo nipadua yɛ pintinn, na ebia w'ntade besesa sɛnea ɛsɔ wo, nanso wonyini kɛse. Saa nipadua a nnipa dodoɔ suro no, ɛtaa hwehwɛ mfe pii a wobɔ mmɔden boniayɛ mu ansa na woanya.
Nokware: ɛbɔ wo nnompe ho ban
Eyi yɛ mfaso a ɛkɔ so yɛ kɛse bere biara a mfe du betwam. Dompe yɛ ade a ɛte ase, na ɛyɛ ade biara a wode soa no so. Bere a wo ntini twe wo nnompe wɔ ahoɔden adwuma mu no, ɛma nneɛma a ɛkyekye nnompe nkwa nya kwan yɛ adwuma, na ɛno boa ma ɛtow nnompe a ɛhwere a ɛba bere a wobɔ akɔkoaa no ase.
Eyi ho hia paa ma mmaa. Harvard Health ka sɛ ɛkame yɛ mmaa ɔpepem awotwe wɔ Amerika nya osteoporosis, yare bi a ɛma nnompe yɛ trantraa na ɛma nnompe abubu yɛ mmɛrɛ. Ahoɔden adesua kuruwa beae a asiane wɔ hɔ paa: asɛn, akyi dompe, ne abasa a ɛben nsa. Sɛ woyɛ no su bra seesei a, ɛte sɛ sika a wode asie ama nnompe a wobɛgyina so bere a woadi mfe aduɔson no.
Atosɛm: cardio nko ara dɔɔso
Anammɔntu, mmirikatu, ne sakre tu yɛ nneɛma a ɛyɛ fɛ, na yɛmma ha sɛ yɛbɛma wode agyae. Nanso cardio ne ahoɔden yɛ adwuma ahodoɔ. Ahome akyinkyin adwuma (aerobic) yɛ wo koma ne wo suban yiye. Ahoɔden adwuma na ɛkora ntini a anka wobɛhwere bere a wobɔ akɔkoaa, ma w'aduandi gyina pintinn, na ɛbɔ wo nkwaadompe ho ban denam ntini a atwa ho ahyia no a ɛyɛ den.
Akwankyerɛ no kyerɛ eyi. CDC kasakyerɛ mpanyimfo sɛ wɔnyɛ ntini ahoɔden adwuma a ɛyɛ ntini akuw akɛse nyinaa adwuma nnaanu wɔ dapɛn mu ma ɛkari pɛɛ, ka aerobic adwuma a wɔyɛ no daa no ho. Wɔn baanu nni akansie. Wɔyɛ ahokafo.
Nokware: ɛyɛ w'adwene yiye
Ahoɔden adesua nyɛ nipadua nko. Sɛ wokyekye tumi wɔ wo nipadua mu a, ɛtaa kɔ sɛnea wote nka wɔ wo ho. Ahotoso a egyina pintinn wɔ hɔ a efi pagya biribi nnɛ dapɛn a anka wuantumi ampagya bosome a etwaam no mu. Wɔakyerɛ nso sɛ ahoɔden adwuma boa ma awerɛhow nsɛnkyerɛnne tew ase, enti mfaso no kɔ akyiri sen ntini a wuhu no.
Sɛnea wubefi ase ankasa
Asɛm pa ne sɛ ɛnhia wo pii. Hwɛ ɔkwan tiawa a ɛnyɛ hu a wode bɛfa so.
- Fi w'ankasa nipadua mu duru ase. Squats, ɔfasu so push-ups, lunges, ne plank kyerɛ wo nipadua nneyɛe a ɛho hia a mfidie biara nni mu. Bɔ eyinom mu ansa na wode duru aka ho.
- Fa ahoɔden adwuma a emu nyɛ duru ka ho bere a woasiesie wo ho. Ahama a ɛyɛ den anaa dumbbells nketewa abien dɔɔso. Wubetumi de akyekye adeyɛ mu nyinaa wɔ fie.
- Yɛ ntini akuw akɛse adwuma mprenu wɔ dapɛn mu. Anan, asɛn, akyi, mfimfini, akoko mu, mmati, ne abasa. Bere tiawa abien sen baako a ɛyɛ den.
- Gyaw da koro wɔ adwuma a emu yɛ duru ntam. Ntini nya ahoɔden bere a ɛregye ahome, ɛnyɛ bere a worebɔ adwuma no ankasa. Ahomegye yɛ nhyehyɛe no fa, ɛnyɛ ahome a wugyae no.
- Kɔ w'anim brɛoo. Sɛ adwumayɛ bi hyɛ ase yɛ mmerɛw a, fa baako, mmati anaa duru kakra ka ho. Anammɔn nketenkete a wofa daa no boaboa ano kɛse.
Ɔkwan a wofa so yɛ ade no ho hia sen duru no, titiriw wɔ mfiase. Sɛ wubetumi a, bere kakra a wo ne ɔkyerɛkyerɛni bɛyɛ adwuma, anaa video pa a ɛkyerɛ wo wɔ mfiase no, begye wo afi su bɔne a wode bɛfa so. Tu w'akwan wɔ ɔkwan a ɛyɛ trantraa a wohyɛ no so, home fi bere a woreyɛ adwuma no, na sɛ biribi a ano yɛ nam anaa ɛyɛ ya ba a, gyae. Sɛ wo ho yɛ wo ya da a edi hɔ akyi a, ɛyɛ ade a ɛyɛ daa. Yaw bere a worepagya no yɛ nsɛnkyerɛnne sɛ tew so.
Ansa na wofi ase
Sɛ wonyem, woregye wo ho afi pira bi mu, woresiesie yare a ɛkyɛ, anaa woagyae adwuma akyɛ a, kasa kyerɛ wo dɔkota ansa na woafi ase. Wobetumi aboa wo ma wahyehyɛ nneɛma no sɛnea wubefi ase ɔkwan a ɛyɛ dwoodwoo ma wo nipadua. Na yɛ wo ho ayamye wɔ dapɛn a edi kan mu. Wɔkyekye ahoɔden wɔ bosome bebree mu, ɛnyɛ nna kakra, na nea wode kɔ so yɛ ankasa no ne nea ɛyɛ adwuma.
Ɛnhia sɛ wopagya nneɛma a emu yɛ duru anaa wo ho yɛ ɔkwan bi ansa na woaka eyi ho. Nea ɛho hia ara ne sɛ wufi ase wɔ baabi a wowɔ, mprenu wɔ dapɛn mu, na woma ahoɔden mmrɛoo mmra.
Nea efi
- Harvard Health, Strength training builds more than muscles
- Centers for Disease Control and Prevention, Adult Activity: An Overview
- UCHealth, What women need to know about strength training