Afotusɛm ntiantia
- Aim for seven to nine hours of sleep.
- Eat protein and drink water after a hard session.
- Keep rest days light, not motionless.
Sɛɛ ne nokwasɛm a ɛyi nhyɛso firi so: ɛnyɛ adwuma a woyɛ no mu na woyɛ den. Adwuma no yɛ nhyɛso, ɔsɛeɛ ketewa a mfasoɔ wɔ so. Sɛ wobɛyɛ den no si akyire yi, wɔ nnɔnhwere a ɛyɛ komm a ɛdi hɔ no mu, berɛ a wodidi, woda, na wogye w'ahome. Ahosan yɛ ɛberɛ a wo nipadua kenkan nkrasɛm a wo ntetee no de soma na ɔsi gyinaeɛ sɛ ɔbɛsan aba a ɔyɛ den kakra.
Sɛ wode saa fa no twa toɔ a, woreboaboa nhyɛso ano kwa a akatua biara nni mu. Sɛ wodi no ni a, mmɔden a ɛyɛ otɔn dane nkɔsoɔ ankasa. Ahosan nyɛ akatua a wonya firi ntetee mu. Ɛyɛ sɛdeɛ ntetee yɛ adwuma no fa.
Deɛ ɛrekɔ so ɛberɛ a woregye w'ahome a
Sɛ woyɛ apɔmuden adwuma denneennen a, woyɛ nkanenkane nketewa wɔ wo dwemmeram, na wohyew wo ahoɔden a woasie no. Ɛno te sɛ ɛyɛ bɔne. Ɛnte saa. Ɛyɛ nsɛnkyerɛnneɛ. Wo nipadua siesie saa dwemmeram no na ɔsan kyekye no ma ɛyɛ den kakra sen kane, sɛnea ɛbɛtumi agye saa adesoa no ho yie ɛtɔ a ɛdi hɔ. Eyi ne den-yɛ no enyini nyinaa, na ɛkɔ so ɛberɛ a woregye w'ahome no koraa.
Saa ahosan no hia nneɛma ne berɛ. Aboɔdenneɛ ma wo dwemmeram nnyinasodeɛ. Da no na siesie adwuma ne nkwagyennoa a ɛyi adi pii no kɔ so ankasa. Sɛ wopia wo ho denneennen bio ansa na saa adwuma no awie a, ɛte sɛ wode aduru sane fua ɔfasuo ansa na sram a edi kan no awo. Wonkɔ anim. Woyɛ basaa kɛkɛ.
Nneɛma nnan a ɛho hia kɛse
Wobɛtumi ayɛ ahosan ho dwa ama ayɛ ɛsom a emu yɛ den na ɛyɛ den. Ɛnhia saa. Nnyinasoɔ kakra na ɛkura mfasoɔ no nyinaa fa kɛse.
Nna ne ahosan adwinnadeɛ ankasa
Sɛ wobɛyɛ adeɛ baako ama ahosan a, da yie. Mmpanyinfoɔ pii hia bɛyɛ nnɔnhwere nson kɔduru akron, na apɔmuden adwuma denneennen akyi no ɛnyɛ deɛ-ɛyɛ-fɛ, ɛyɛ berɛ a wo nipadua nya ahoɔden bio na ɛkyekye dwemmera ahonam. Sɛ woda kakra a, wode sɛe nsesaeɛ a wo ntetee maa wo no koraa. Aduru, anom ade, anaa afidie biara mmɛn da pa.
Hyɛ ahoɔden bio wɔ aboɔdenneɛ ne aduane so
Wo dwemmeram ntumi nkyekye ne ho mfiri hwee mu. Sɛ wodi aboɔdenneɛ adwuma a emu yɛ den akyi a, ɛma wɔn deɛ wɔhia, na deɛ ɛtaa ba a adansedeɛ wɔ akyi a wode fi aseɛ ne aboɔdenneɛ gram aduonu bɛyɛ wɔ adwuma den akyi, firi biribiara a wopɛ mu, nkosua, nam, akokɔ, adua, nufusuo-yɛ-den, anaa shake. Fa adane ka ho a wode bɛsan ahyɛ w'ahoɔden mu. Na nom nsuo. Nsuo a esua wo mu nko ara tumi ma woahome wo, abrɛ, na etiyeaye, a ɛte sɛ ahosan a ɛnyɛ yie koraa.
Fa da-a-wonyɛ-adwuma ankasa, na ma ebi nyɛ deɛ wode wo ho ka ho
Pii nyɛ deɛ ɛyɛ pa daa. Da-a-wonyɛ-adwuma no yɛ ɛberɛ a kyekye no toa so. Ɛno nkyerɛ sɛ woda komm da no nyinaa, deɛ. Honam-ho-keka a ɛyɛ mmerɛ wɔ nna a wonyɛ adwuma, nantewɔ a ɛyɛ mmerɛ, sakre a wode wo ho ka ho brɛoo, atene a ɛyɛ brɛoo, no tumi boa ahosan ankasa de ma mogya kɔ so sen a wonnka nhyɛso ho. Den-yɛ da biara nyɛ ahofama. Ɛyɛ nhyehyɛeɛ a ɛgyina.
Brɛ wo ho ase na woagow
Sakre a ɛyɛ brɛoo simma kakra ɛberɛ a worebrɛ wo ho ase no yɛ ketewa nanso mfasoɔ wɔ so. Nnipa a wɔsakre wɔ wɔn ho-brɛ-ase berɛ mu no taa ka sɛ dwemmera ho yea sua na apirakuro yɛ kakra. Ɛsane ma w'akoma bɔ ne ahome berɛ kakra a wɔde gyina ano, akwannya a ɛyɛ mmerɛ firi mmɔden so kɔ asomdwoeɛ mu.
Yɛ ntetee, na ma wo nipadua nyɛ adwuma a ɛyɛ komm a ɛdane mmɔden ahoɔden no.
Sɛnea wobɛhunu sɛ ahosan ntoa so a
Wo nipadua bɛka akyerɛ wo ɛberɛ a aka akyi, sɛ wotie a. Hwɛ dwemmera ho yea a ɛtena hɔ nna pii, adwuma a ɛte sɛ ɛyɛ den sen sɛdeɛ ɛteɛ, nna a abɛyɛ bɔne, abufuo a ɛba ntɛm, anaa ɔbrɛ a ɛwɔ wo so daa nyinaa kɛkɛ. Eyinom nyɛ nsɛnkyerɛnneɛ sɛ pia wo ho kɛse. Ɛyɛ nsɛnkyerɛnneɛ sɛ twe wo ho, da kɛse, di pii, na ma kyekye no berɛ ma ɛnwie. Sɛ wofa nnawɔtwe a ɛyɛ mmerɛ ɛtɔ da bi a ɛnyɛ akwadworɔ. Ɛyɛ sɛdeɛ nnipa kɔ so mfeɛ pii sen sɛ wɔbɛhye wɔn ho abosome kakra mu.
Ɛberɛ a ɛsɛ sɛ wode obi di nkitaho a
Ahosan dodoɔ no ara siesie ne ho wɔ nna, aduane, nsuo, ne ahome so. Nanso fa w'adwene si yea a ano yɛ nnam so, deɛ ɛgyina apɔwmuturo so, anaa deɛ ɛmmrɛ ase nna pii ahomegyeɛ akyi, ɛno bɛtumi ayɛ apirakuro sen dwemmera ho yea a ɛyɛ otɔn, na ɛfata sɛ wɔhwɛ. Saa ara na ɔbrɛ a ɛtena hɔ ɛmfa nna dodoɔ a wode gye w'ahome ho, a ɛbɛtumi akyerɛ biribi a ɛboro ntetee so. Sɛ wowɔ apɔmuden tebea bi, woresan firi apirakuro mu, anaa wonnim sɛnea wode kari wo mmɔden a, ɔyaresafoɔ anaa honam mu ɔyaresafoɔ tumi boa wo ma wohunu kari pɛpɛɛpɛ no.
Sɛ wobɛsua sɛ wobɛgye w'ahome yie no yɛ adwuma a ɛyɛ komm, na ɛyɛ deɛ wɔmmu ne boɔ yie. Ɛnsɛ sɛ wobɔ ho mmɔden ansa na woanya w'ahosan. Ɛyɛ adwuma no fa dada.
Nsɛm a ɛfiri mu
- Cleveland Clinic, A Post-Workout Recovery Plan for Healthy Muscle Growth
- Centers for Disease Control and Prevention, Adding Physical Activity as an Adult
- National Center for Biotechnology Information, The Interplay Between Physical Activity, Protein Consumption, and Sleep Quality in Muscle Protein Synthesis