Afotusɛm ntiantia
- Split your workout into pause-friendly chunks.
- Give each kid a role so they join in.
- Put on music and dance it out together.
Wode kɛntɛn no too hɔ. Wonyaa vidio bi. Afei abofra bi hiaa biribi a ɔbɛwe, afei abofra foforɔ hiaa tiafi, afei abofra a edi kan no san baeɛ bɛhwehwɛɛ deɛ woreyɛ. Apɔmuden adwuma a wohyehyɛeɛ no ayera.
Eyi ne tebea ankasa a ɛwɔ hɔ bere a worekeka wo nipadua na woretete mmofra. Ano aduru no nyɛ sɛ wobɛtwɛn bra a ɛyɛ komm. Ɛyɛ sɛ wobɛsesa nea wɔama apɔmuden adwuma kwan sɛ ɛnyɛ.
Gyae adwene sɛ ɛsɛ sɛ obi nntwa wo adwuma mu
Apɔmuden adwuma a wɔyɛ wɔ gym, bere mu fa baako a ɛyɛ kronkron, a ɛyɛ wo nko ara dea, mpɛn pii ɛrentumi nntena bere a abofra ketewa ka ho. Asɛmpa wɔ akwankyerɛ a ɛyɛ mmara no mu. CDC ka sɛ mpanyimfoɔ tumi fa wɔn nnawɔtwe adwuma na "wɔpaepae mu yɛ no nketenkete," na sɛ "apɔmuden adwuma kakra yɛ sen sɛ wɔnnyɛ koraa." Wowɔ kwan sɛ wobɛyɛ simma du seesei ne simma du akyiri. Ɛkan ara kwa.
Enti pɛ keka a ɛbɛtumi atra bere a wɔatwa mu. Squats a wubetumi agyae na wasan afi ase. Nantew a wubetumi de abofra teaseɛnam ayɛ. Adwuma nhyehyɛeɛ a sɛ wugyae simma mmienu a ɛnsɛe hwee. Botae no ne nipadua a ɛkekaa ne ho nnɛ, ɛnyɛ nhyehyɛeɛ a edi mu.
Ma mmofra no nkɔ mu
Nea ɛyɛ sɛ ɛyɛ akwanside no betumi ayɛ apɔmuden adwuma no. Nea woreyɛ biara twe mmofra, enti fa dwuma bi ma wɔn.
- Ma abofra ketewa nyɛ adesoa no. Sɔ no mu yɛ squats anaa lunges, anaa ma ɔntena wo akyi bere a woyɛ plank simma kakra.
- Yɛ no agorɔ. Mone nkan reps, monsi akan kosi jumping jacks du, mumgyina na monkura sɛso a ɛyɛ sɛrɛ.
- Fa nea ɛwɔ fie dada no di dwuma. Atwedeɛ, akonnwa a ɛyɛ den, ɔfasuo, ɔkwan tenten a wubetumi anantew anaa awea afa so.
- Bɔ nnwom na keka wo ho kɛkɛ. Asaw a wosaw wɔ dan mu yɛ cardio ankasa, na ɛnsɛ sɛ obiara nim yɛ no yiye.
Akatua a ɛyɛ komm wɔ ha a ɛsen wo ankasa apɔmuden. Mmofra di nea wohu akyi, na ɔwofo a ɔkeka ne ho no taa tete abofra a ɔkeka ne ho. Mmofra a wɔwɔ sukuu mfeɛ no ankasa hia apɔmuden adwuma simma 60 mu da biara, enti dan mu agorɔ a mo nyinaa di no boa mo baanu bere koro. Wonwia wɔn bere sɛ wobɛyɛ apɔmuden adwuma. Wo ne wɔn na moredi bere no.
Fie squats nhyehyɛeɛ a ɛyɛ mmerɛ a ɛkɔ basabasayɛ ho
Nnwinnadeɛ nni hɔ, nsiesie nni hɔ. Yɛ keka biara simma aduasa kosi aduanan anum, home sɛnea ɛho hia, san yɛ no mprenu anaa mprɛnsa. Gyae bere biara a abofra hia wo na san fi baabi a wugyaeɛ no toa so.
- Squats. Tena wʼakyi te sɛ woreyɛ adwene akɔ akonnwa so. Sɔ abofra anaa bag a wode wɔ wo akyi mu sɛ wopɛ sɛ ɛyɛ den.
- Ɔfasuo anaa pono so pushup. Fa wo nsa to ɔfasuo so, kontonkye kɔ mu na pia san ba. Si fam sɛ ɛno yɛ mmerɛ ma wo a.
- Anantew anaa kotodwe a ɛkɔ soro wɔ baabi koro. Bɔ wo nsa. Frɛ abofra ma ɔmma ne wo nnantew.
- Glute bridges. Da fam, fa wo nan si fam tee, ma wo dwonku so. Mmofra ketewa pɛ sɛ wɔ"boa" denam wɔn a wɔbɛtena wo so so. Wɔama ho kwan.
- Plank a wokura mu anaa anantew brɛoo wɔ wo nsa ne kotodwe so. Kan denneennen ma ɛnyɛ agorɔ.
Saa nhyehyɛeɛ no nyinaa bɛyɛ simma du. Yɛ no prɛko pɛ na woakeka wo ho. Yɛ no mprɛnsa da koro mu na woayɛ apɔmuden adwuma ankasa.
Bere a ɛsɛ sɛ wo brɛ wo ho ase, ne wo nipadua so
Sɛ woresan akɔ apɔmuden adwuma mu wɔ awoɔ akyi, woresan apɔ wɔ pira bi akyi, anaa woredi yare bi ho dwuma a, bisa wo ɔyaresafoɔ anaa physical therapist ansa na woasoa adesoa, titiriw wɔ keka a wosɔ abofra mu no ho. Gyae biribiara a ɛde ɛyaw, dware a ɛsen, anihaw, anaa atenka sɛ wo mfimfini rentumi nnkura mu ba. Sesa keka biara ma nnɛ: ɔkwan a esua, reps a esua, ɔfasuo sen fam. Bere tiawa a woyɛ no ahwɛyie sen den a ɛpira wo bere biara.
Nna bi mu mmofra no rempene koraa na wobɛnya squats abiɛsa ne ahome a emu dɔ baako. Ɛno nso yɛ nkonim. Sɛnea ɛkɔ so daa ma ɔwofo no nyɛ kaa a mfomso nni mu. Ɛyɛ sɛ wobɛsan aba ɔkyena na woakeka wo ho kakra bio. Ɔhyɛ no ba fam sen sɛnea wosusu, na wo mma rehwɛ wo sɛ woreforo so.
Nnyinaso
- Centers for Disease Control and Prevention, Adult Activity: An Overview
- Centers for Disease Control and Prevention, What You Can Do to Meet Physical Activity Recommendations
- Children's Hospital Colorado, Family Exercise Tips