Kamedede femaxee ƒe ɖoɖo nyuitɔ kekeake atɔ̃ na gɔmedzelawo
Lãmesẽfefewɔwɔ mele bɔbɔe o, eye kakaɖedzitɔe la, mele bɔbɔe ne èdze egɔme teti ko o, eye eɖea vi be mɔfiame aɖewo nanɔ asiwò le wò kamedede mɔzɔzɔa ƒe gɔmedzedze. Internet dzi dɔwɔnu gbogbo aɖewo li na wò, eɖanye be èdi be yeadze duƒuƒu gɔme, akɔ kpekpemewo, awɔ yoga, alo kamedede le aƒeme aɖabaƒoƒo 10 ko gbesiagbe o.
If you want to hit your activity goal on your best fitness tracker or close your Movement ring on your best Apple Watch , míewɔ dɔ si tea ɖeɖi ame ŋu si nye to esiawo me eye míeŋlɔ kamedede ƒe ɖoɖo nyuitɔ kekeake atɔ̃ siwo wowɔna femaxee siwo woɖo koŋ ɖe gɔmedzelawo ŋu.
Eɖanye be èle didim be yeage ɖe duƒuƒu me, yeanya nu tso kpekpeme hehexɔxɔ ŋu nyuie, alo yeaku yoga me o, nuƒoƒoƒu nyui aɖe le mía si míedzra ɖo ɖi na wò.
1. AƑEME KAMEDEDE ƑE ƉOƉO NYUITƆ KEKEAKE NA GƆMEDZELAWO
Ne ènye ame yeye le kamedede me ale gbegbe be mèwɔ squat le wò agbe me kpɔ o la, MadFit nye gɔmedzedze nyui aɖe. MadFit nye kamedede ƒe YouTube-habɔbɔ si me nyatakaka siwo woɖo ɖe kamedede gɔmedzela siwo le didim be yewoawɔ nusianu ƒe akpa sue aɖe la fiana. Ne mènya nusi nàdze egɔme tsoe o alo nèdi be yeaku kamedede ƒomevi vovovowo me la, mɔ̃ sia ƒe ɖoɖo siwo wowɔ ɖe nyatakakawo ŋu le edziyiyi me nye teƒe nyui aɖe si nàdze egɔme tsoe, elabena woate ŋu awɔ wo katã le wò ŋgɔgbexɔ me.
Le eɖola, Canadatɔ kamedede ŋuti nyatakakaŋlɔla Maddie Lymburner ƒe nya nu la, mɔ̃a ƒe taɖodzinue nye be “wòakpe ɖe amesiame ŋu le kamedede ƒe ɖoƒe ɖesiaɖe me be wòafɔ, aʋuʋu eye wòaɖo woƒe taɖodzinuwo gbɔ”.
Haƒoƒo ƒe xexlẽdzesiwo abe ŋutilã ƒe akpa si le etame, ame ƒe akpa si le ete, alo ŋutilã bliboa ƒe kamedede ene fiana le mɔ̃a dzi. Azɔ hã, hatsotso aɖe si woɖo ɖi na dɔwɔnu aɖeke manɔmee kple ɣleti sia ɣleti ƒe kamedede gɔmedzelawo ƒe ɖoɖo siwo wowɔ ɖe ɖoɖo nu(aʋu le tab yeye me)na folks siwo le egɔme dzem teti ko kpakple dumbbell-ko kamedede na ame siwo le didim be yewoaɖo dzidzenu.
Mlɔeba, gake vevietɔ la, MadFit hã ɖea mɔfiame dzoxɔxɔ kple fafa, si hoʋlila ƒe mɔ̃ geɖe meɖea fu na o. Enyo be nàzu numame na wò be nàwɔ nusiawo be nàte ŋu ayi wò kamedede mɔzɔzɔa dzi dedie.
Le Mayo Dɔdaƒe ƒe nya nu la(aʋu le tab yeye me), “dzoxɔxɔ nana wò dzitodzitowo gbugbɔna vivivi to wò ŋutilã ƒe dzoxɔxɔ dzi ɖeɖe kpɔtɔ kple ʋu ƒe sisi ɖe wò lãmekawo me dzi ɖeɖe kpɔtɔ me, eyata dzoxɔxɔ ate ŋu akpe ɖe ŋuwò hã be nàɖe lãmekawo ƒe vevesese dzi akpɔtɔ eye wòaɖe abixɔxɔ ƒe afɔkua dzi akpɔtɔ. Nenema ke ne fa miamiamia le wò kamedede vɔ megbe nana be dzi ƒe tsotso kple ʋu ƒe sisi do ŋgɔ na kamededea gahaya vivivi.
2. KAMEDEDE ƑE ƉOƉO NYUITƆ KEKEAKE NA DUƑULA YEYEWO
Couch to 5K ƒe taɖodzinue nye be yeana nàƒu du kilometa 5, alo miniti 30, le kwasiɖa enyi pɛ ko me. Josh Clark ye toe vɛ, eye woɖoe na gɔmedzela blibowo eye wònye duƒuƒu etɔ̃ le kwasiɖa me. Taɖodzinu vevitɔe nye be nàdo wò duƒuƒu ŋutete ɖe ŋgɔ tso 5K va ɖo 10K, duɖimekeke afã, duɖimekeke, eye mlɔeba la, duɖimekeke sesẽwo.
Alesi Couch to 5K wɔa dɔe nye be eɖɔlia duƒuƒu kple azɔlizɔzɔ eye wòwɔa dɔ le wò ŋusẽ tutuɖo vivivi le kwasiɖaawo me. Ðoɖowɔɖi vovovo aɖe li na kwasiɖa ɖesiaɖe. Le kpɔɖeŋu me, ɖoɖoa ƒe kwasiɖa gbãtɔ bia be woaƒu du aɖabaƒoƒo ɖeka le ɣeyiɣi ɖeka me, le azɔlizɔzɔ ƒe dometsotsowo dome.
Nusi nàwɔ koe nye be nàtsɔe ade Couch to 5K podcast si wozãna femaxee la dzi(aʋu le tab yeye me)le iTunes, Spotify, Apple Music dzi alo nàwɔ dɔwɔnua ƒe kɔpi(aʋu le tab yeye me)eye nàxɔ duƒuƒufɔkpa nyui aɖe. Podcast-awo ɖea nuŋlɔla aɖe fiana wò le ɣeyiɣia me eye wògblɔa ɣeyiɣi si nàƒu du kple ɣeyiɣi si nàzɔ na wò. Hadzidzi hã nɔa podcast-awo me be wòana nàkpɔ dzidzɔ ahaʋã wò.
Numekuku(aʋu le tab yeye me)gblɔ be duƒuƒu ate ŋu “aɖe afɔku si le ŋuwò be nàxɔ dɔléle sesẽwo, abe dzitodzito me dɔléle, ʋusɔgbɔdɔ, suklidɔ ƒomevi evelia, kple kansa ene dzi akpɔtɔ, eye wòaɖe wò ku kaba ƒe afɔkua dzi akpɔtɔ va ɖo 30%.” Ne esia meʋã ame ale gbegbe be nàfɔ adze duƒuƒu gɔme o la, ke nukae nye?
KAMEDEDE ƑE ƉOƉO NYUITƆ KEKEAKE NA KPEKPEMEFƆLA YEYEWO
Ele be ame geɖe wu nakɔ kpekpemewo. Etua ŋusẽ, asitɔtrɔ le nɔnɔmewo ŋu, dzidodo, kple lãmekawo ɖo. Eɖea wò ʋumemi dzi kpɔtɔna eye wònana wò ʋu ƒe sisi kple nuteɖeamedzi ƒe agbɔsɔsɔ dzi ɖena kpɔtɔna. Enaa wò sukli ƒe dɔwɔwɔ, insulin ƒe dɔwɔwɔ nyuie, kple ƒu ƒe kpekpeme hã nyona ɖe edzi. Compound lifts (deadlifts, overhead presss kple bubuawo) tua lãmeka ɖo, doa ŋusẽ wò lãmenugbagbeviwo ƒe dɔwɔwɔ eye wònaa lãmetsiŋusẽ ƒe wɔwɔme dzina ɖe edzi ɣeyiɣi kpui aɖe.
Ne ènye ame yeye le kpekpeme kɔkɔ ƒe xexeame la, Stronglifts 5x5 kamedede ƒe ɖoɖoa sɔ nyuie na wò. Enye ŋusẽ kple lãmekawo tutuɖo ƒe ɖoɖo si xɔ ŋkɔ le alesi wòle bɔbɔe, exɔa ɣeyiɣi geɖe, eye wòwɔa dɔ nyuie ta.
Ðoɖoa bia tso asiwò be nàwɔ kamededewo abe squat, bench, kple deadlift ene hena set atɔ̃ siwo me nàgbugbɔ awɔ atɔ̃ le. Taɖodzinuae nye be woadzi kpekpeme ɖe edzi vivivi be woatu dzidodo kple ŋusẽ ɖo le ɣeyiɣi aɖe megbe.
Le 5x5 te la, èdea kame zi etɔ̃ le kwasiɖa me eye ɖiɖiɖemeŋkeke ɖeka ya teti nɔa wo dome. Be nàdze egɔme la, wɔ woƒe iOS ƒe kɔpi(aʋu le tab yeye me)alo Android dɔwɔnua. Àte ŋu ade asi woƒe gbesiagbe e-mail ƒe aɖaŋuɖoɖowo hã te ko(aʋu le tab yeye me)be nàxɔ agbalẽvi siwo me kɔ tso wò kamededewo ŋu.
KAMEDEDE ƑE ƉOƉO NYUITƆ KEKEAKE NA YOGA-WƆLA YEYEWO
Nye ŋutɔ nye lɔlɔ̃tɔ. Yoga kple Adriene nye YouTube-habɔbɔ si me woɖea videowo fiana na yoga-wɔla siwo le ɖoƒe ɖesiaɖe. Eƒe videowo dzi wɔwɔ le bɔbɔe ŋutɔ, eye wòkpɔa egbɔ be yeana mɔnu bubuwo ɖe nɔnɔme siwo ate ŋu asesẽ na ame aɖewo be woawɔ la teƒe. Menye ɖeko wònaa nublanuikpɔkpɔ si mexɔ se o le dɔwɔƒea me ko o, ke etoa mɔnu nyuiwo vɛ ɖe dɔwɔnu siwo hiã na nuwɔna la teƒe, abe yoga-blɔwo ene. Le wo katã me la, ne èdze yoga-wɔla gɔme teti koe nye ema la, àse le ɖokuiwò me be yevo ŋutɔ le Adriene si me.
Mɔ nyuitɔ si dzi nàto adze Yoga gɔme kple Adriene enye eƒe ŋkeke 30 ƒe ɖoɖowo dometɔ ɖeka, alo ‘mɔzɔzɔwo’. Esi video ɖeka le ŋkeke ɖesiaɖe ta la, esiawo kpena ɖe ŋuwò nènɔa nu ɖeka dzi esime nèle ekpɔm be ɖoɖo aɖe si woŋlɔ ɖi si dzi yeawɔ ɖo la le ye si.
Mɔzɔzɔ siawo dometɔ ɖesiaɖe ƒe susu to vovo. Titina(aʋu le tab yeye me), le kpɔɖeŋu me, léa fɔ ɖe ŋutilã bliboa ƒe ŋusẽdodo ŋu kple nuwɔna siwo ku ɖe nu veviwo ŋu, evɔ Gbɔgbɔ ya nɔa te ɖe, èsusui be, gbɔgbɔ le susu me dzi. Ðeko nàtia nuto aɖe si aɖi na wò eye nàdze egɔme!
KAMEDEDE ƑE ƉOƉO NYUITƆ KEKEAKE NA AME TSITSIWO
Ele vevie ŋutɔ be ame tsitsiwo nakpɔ egbɔ be yewomele anyinɔƒe nɔm o. Ʋuʋu le vevie ŋutɔ be wò ƒunukpeƒewo nate ŋu awɔ dɔ ahanɔ lãmesẽ me. Dukɔa ƒe Tsitsi Ŋuti Nusrɔ̃ƒe(aʋu le tab yeye me), alo NIA, nye dɔwɔnu siwo me kɔ wu na ame tsitsiwo dometɔ ɖeka.
Enaa nyatakaka tɔn geɖe siwo ku ɖe kamedede ŋu femaxee tso nusianu si ame tsitsi ate ŋu adi be yeanya ŋu. Kadodo aɖe li si wotsɔ de eme si kplɔa wò yia woƒe YouTube haƒoƒo ƒe xexlẽdzesi me(aʋu le tab yeye me)le kamedede na ame tsitsiwo kpakple nyatakaka siwo akpe ɖe ame ŋu ku ɖe viɖe siwo le kamedede me ŋu, aɖaŋuɖoɖo siwo ana nànɔ ʋiʋli me, alesi woasrɔ̃ alesi woaxe mɔ ɖe anyidzedze nu, kple bubuawo. Dɔwɔnu siwo wotsɔ léa ŋku ɖe nu ŋu hã li siwo ŋu wotrɔ asi le be woana ame tsitsiwo nanɔ mɔ nyuitɔ dzi le woƒe dɔa wɔwɔ me. Esiawo dometɔ aɖewoe nye dɔwɔnawo ƒe ɖoɖowo kple kamedede ŋuti nuŋlɔɖiwo kpakple dɔwɔnu bubuwo.
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