Afotusɛm ntiantia
- Ease off for five to ten minutes before you fully stop.
- Stretch while you're still warm, holding each for 10 to 30 seconds.
- Keep breathing and never stretch into sharp pain.
Wuwie no a etwa to anaa kwan a etwa to no, na wo fa biara pɛ sɛ ɛba awiei. Fa towel no, fa telefon no, kɔ. Ho a wode bɛdwo (cool-down) ne ade a edi kan a wotwa fi, efisɛ saa bere no woasi gyinae dedaw sɛ ɔteɛteɛ no aba awiei.
Fa simma anum san ma no. Ɛnyɛ sɛ wobɛbubu a wode renyɛ, na mmom efisɛ saa simma anum no na ɔbrɛyɛ no si yɛ biribi a ɛyɛ dɛ sen sɛ ɛyɛ wo basaa. Sɛ wugyae apɔwmuden ho ɔteɛteɛ den prɛko a, ɛte sɛ nea wode wo nan to brake mu wɔ kar a ɛrekɔ mu. Cool-down ma wode brɛoo kogyina.
Adɛn nti na sɛ wugyae prɛko a ɛyɛ den
Sɛ woreyɛ adwuma denneennen a, wo koma bɔ ntɛm na wo mogya akwan abue mu pefee sɛ ɛbɛma wo nantwi mu nam aduan. Sɛ wugyina dinn a, saa mogya no nyinaa betumi aboaboa ano wɔ wo nan mu sen sɛ ɛbɛsan akɔ soro. Wo koma bɔ ne wo mogya ahoɔden tew ntɛm, na ɛno na ɛma nnipa bi ti yɛ hare anaa wɔtotɔ wɔ bere a wɔgyae no akyi pɛɛ.
Cool-down ma nneɛma kɔ so kɔ bere a biribiara reba fam wɔ ntoatoaso a ɛfata mu. American Heart Association ka no tiawa: sɛ wobrɛ ase simma anum kosi du a, ɛma mogya kɔ so sen na ɛma wo koma bɔ tew nkakrankakra sen sɛ ɛbɛtɔ afi bepɔw so. W'ahome yɛ brɛw. Wo nipadua fi adwuma tebea mu kɔ. Wote nka sɛ woayɛ wo ho bio.
Eyi ne ɔkwan koro a nantew brɛoo ma wo wɔ da a emu yɛ den awiei no. Ntoatoaso nsesae no ne asɛm no nyinaa.
Nea cool-down yɛ ankasa
Ɛnyɛ den, na ɛnyɛ ɔteɛteɛ a ɛto so abien. Cool-down yɛ dwumadi koro no ara a na woreyɛ no, a wɔabrɛ ase kɛse.
- Wuwiee mmirikatu? Nantew simma kakraa bi. Ntɛm wɔ mfiase, na afei brɛoo.
- Wuwiee sakre a emu yɛ den? Kɔ so twe pedal no, nanso brɛoo na bua.
- Wuwiee ahoɔden adwuma? Nantew brɛoo simma kakraa bi anaa nneyɛe a ɛyɛ brɛw a ɛkɔ baabiara yɛ adwuma no.
Simma anum kosi du dɔɔso. Wopɛ sɛ wode w'ahome ne wo koma bɔ san ba sɛnea ɛte daa ansa na woagyae koraa. Sɛ wutumi bɔ nkɔmmɔ a ahodwoe wɔ mu bio a, woadu hɔ ɛkame.
Afei, ɔbrɛyɛ teɛmu
Ɔteɛteɛ awiei ne bere a eye sen biara a wode bɛteɛ wo ho mu, na adɛn nti a saa no yɛ nwonwa kakra. Wo ntini ayɛ hyew. Ntini a ayɛ hyew no mu da na ɛpɛ sɛ ɛteɛ mu, sɛnea rubber band teɛ mu mmerɛw bere a ɛnyɛ nwini. Enti eyi ne bere a teɛmu a ɛyɛ brɛw kakraa bi yɛ adwuma pa sen biara na ɛyɛ ɔsɛe a ɛsua sen biara.
Ma ɛnyɛ brɛw. Botae no nyɛ sɛ wobɛhyɛ biribiara so.
- Kɔ teɛmu biara mu brɛoo kosi sɛ wobɛte twe a ɛyɛ ahomeka nka, na ɛnnyɛ yaw a ano yɛ den da.
- So mu dinn bɛyɛ simma 10 ne 30 ntam baabi.
- Mfa wo ho nhuruhuruw. Sɛ wohuruhuruw a, ɛko tia teɛmu no sen sɛ ɛkɔ mu brɛoo.
- Kɔ so home bere no nyinaa. Home gu bere a wokɔ mu kɛse, na home kɔ mu bere a woso mu.
Paw teɛmu kakraa bi ma nea woayɛ ho adwuma. Nan ase ne hamstrings wɔ mmirikatu akyi. Mmati ne koko wɔ atifi nipadua adwuma akyi. Wonhia ɔteɛteɛ tenten. Teɛmu pa anan anaa anum, bere kakra wɔ emu biara so, na woawie.
Nea ɛsan ma wo
Sɛ woyɛ no daa a, saa su ketewa yi tua ka wɔ akwan a wubehu. Sɛ woteɛ wo ho mu bere a woyɛ hyew a, ɛboa wo nipadua ho a ɛbobɔ bere kɔ, sɛnea daa adwuma a ɛyɛ sɛ wobɛteɛ wo nsa, woakotow, na woakyinkyim no kɔ so yɛ mmerɛw. Ɛbetumi atew nea ɛto so da no denyɛ ne nkukubɔ no so, na nnipa pii fa no ɛyɛ dɛ kɛkare, nsɛnkyerɛnne a ɛyɛ komm na ɛyɛ dɛ a ɛkɔ nipadua no sɛ ɔfa a emu yɛ den no aba awiei.
Adwene fa nso wɔ hɔ. Saa simma kakraa bi a wode brɛ ase boapɛ so no yɛ reset ketewa. Wo koma bɔ si, w'ahome yɛ pɛ, na wonya bere a wode behu sɛ woayɛ ade a wopɛ sɛ woyɛ no. Ɛyɛ ahodwoe kwan a wode tow ɔteɛteɛ mu sen sɛ wode bɛguan afi mu.
Kɔkɔbɔ pa kakraa bi
Teɛmu sɛ ɛyɛ twe a ɛyɛ ahomeka, ɛnyɛ yaw. Ahohia a ano yɛ den anaa nea ɛtu kɔ no yɛ nsɛnkyerɛnne sɛ san wakyi, ɛnyɛ sɛ wobɛhyɛ mu akɔ. Mfa teɛmu nyɛ ntini a apira anaa nea ɛyɛ wo yaw wɔ ɔkwan a ɛhaw wo so, na sɛ wowɔ apɔwmuden ho ɔhaw, apirabɔ a aba nnansa yi, anaa akwahosan tebea bi a, ɛfata sɛ wubisa ɔyaresafo anaa physical therapist teɛmu a ɛfata wo. Akyɛde biara nni hɔ sɛ wobɛhyɛ wo nipadua mu ma ɛnyɛ tebea bi a ɛnnya nyɛɛ krado.
Na sɛ wowɔ simma kakraa bi pɛ a? So cool-down no mu na twa teɛmu no so. Sɛ wobɛma wo koma bɔ tew brɛoo no na ɛho hia sen biara. Teɛmu no yɛ ade a ɛyɛ fɛ a ɛka ho.
Ɔteɛteɛ no na ɛyɛ ɔfa a ano yɛ den no. Cool-down no yɛ nea ɛyɛ komm no, na ɛyɛ ɔfa a ɛma wode tim kɔ, woabobɔ wo ho kakra, na w'ani agye sɛ wokɔe.
Mfiri
- American Heart Association, Warm Up, Cool Down
- Mayo Clinic, Aerobic exercise: How to warm up and cool down
- Cleveland Clinic, Why You Shouldn't Skip Cool-Down Exercises
- NHS, How to stretch after exercising