Chrome a Wɔde Fa Dumbbells Gu Mu

Ɛtɔ mmere bi a, sɛ́ wubenya koko kɛse no yɛ dae. Saa dae yi betumi abam denam akwan horow so: bras a wɔde ntama ayɛ, oprehyɛn a wɔde yɛ ahosiesie anaa, sɛnea ɛte no, agumadi. Enti sɛnea wobɛkyekyere wo koko mu ntini denam apɔw-mu-teɛteɛ kakraa bi a wɔayɛ sɛ ɛbɛma wo nufu ayɛ kɛse so ni... a artifice nni mu!  sɛ wowɔ koko kɛse a worenkɔ plastic oprehyɛn adaka no mu a, ebetumi aba. Agumadi mu apɔw-mu-teɛteɛ ahorow bi wɔ hɔ a wɔayɛ no titiriw sɛ wɔde bɛhyɛ pecs no den. Hena na ɔka sɛ hyɛ no den na tone ntini a ɛwɔ koko no mu no ka sɛ firmer and more toned breasts!  Sɛ wobɛyɛ apɔw-mu-teɛteɛ nketenkete a mfaso wɔ so yi a, nea wuhia ara ne dumbbells a emu yɛ hare, yoga mpa ne apɔw-mu-teɛteɛ bɔɔl. Yɛ kankyee a ɛwɔ ase ha no mu abien kosi abiɛsa, na san yɛ no akuwakuw 12.  Na kae sɛ wubegye agumadi nhyehyɛe foforo yi atom mprɛnsa kosi anan dapɛn biara na ama woanya nea wotumi hu!  Hyɛ wo nufu den esiane sheathing nti.

 

Dwumadi 1: kyerɛwpon a ɛkɔ baabiara

Kɔ plank gyinabea, nsa ne nan gyina akyi. Wɔde wo  nsa asisi baabi a ɛne wo ho ntam kwan yɛ wo mmati trɛw na ɛsɛ sɛ wo nipadua no yɛ tẽẽ fi wo ti atifi kosi wo nan ase. Ɛsɛ sɛ wode wo nan si wo akyi berɛmo no tɛtrɛtɛ mu.

Afei, kɔ so: ma wo nsa nifa ne wo nan nifa so na yi fi yoga mpa no so. San kɔ mfinimfini na yɛ saa ara wɔ benkum so.

 

Dwumadi 2: piapia a wɔsesa no

Kɔ sheathing gyinabea, nsa parallel, akyi berɛmo ahyia na wo nsa teɛ.  Yɛ push-up, hwɛ hu sɛ wode wo nsateaa bɛbata w’afã horow ho. Gyina kakra, afei san bra soro kɔ baabi a wufii ase no.  Afei ma wo nsa nifa so na kɔka wo mmati benkum. Fa no san to fam. Fa nsa benkum yɛ saa ara.

 

Dwumadi 3: ɔbaabun a ɔyɛ ɔbaabun kɛse no

Fa wo nsa hyɛ plank gyinabea mu a wo nsa yɛ pɛpɛɛpɛ. Wɔde wo nsa asisi baabi a ɛne wo ho ntam kwan yɛ wo mmati trɛw na ɛsɛ sɛ wo nipadua no yɛ tẽẽ fi wo ti atifi kosi wo nan ase.

Te sɛ super heroine no, teɛ wo nsa nifa mu kɔ w’anim akyirikyiri, kosi wo mmati so, afei san fa to fam. Ade koro no ara wɔ benkum so. Ɛyɛ bere a ɛsɛ sɛ wugye di sɛ wowɔ tumi nyinaa. Te sɛ nea ɛte no, ɛtɔ mmere bi a apɔw-mu-teɛteɛ ye!

 

Dwumadie 4: ntontom

Fa apɔw-mu-teɛteɛ bɔɔl no to wo kɔn ase na fa dumbbell wɔ wo nsa biara mu. Ma wo nan so sɛnea ɛbɛyɛ a wo honam ani, wo yafunu, ne wo akyi bɛhyia.  Ɛsɛ sɛ wokotow wo nkotodwe wɔ digrii 90.

Wɔ saa tebea yi mu no, kotow wo nsateaa no kɔ nkyɛnkyɛn na fa dumbbells no si fam ma ɛkɔ soro kodu wo moma so a wo nsateaa hwɛ w’anim.

Fa dumbbells no bra soro sɛnea ɛbɛyɛ a ɛreka denam nsateaa a wobɛdannan wo ho wɔ wo nipadua no kwan so no so, ɛsɛ sɛ nsateaa no hwɛ ɔfasu a ɛwɔ w’akyi no.  Close volume _off  Afei, dan wo nsateaa kɔ w’anim na bue wo nsa na fa si baabi a wofi ase, te sɛ ɔkɔre ntaban.

 

Dwumadie 5: dumbbells a ɛsesa  Gyina gyinabea korɔ no ara a wɔde yɛ apɔmuden a ɛwɔ atifi hɔ no.  Fa dumbbells no kura wo moma so a wo nsateaa abɔ digrii 90 na wo nsateaa abue. Afei, teɛ wo nsa nifa no mu kɔ ɔdan no atifi. San fa bra baabi a wufii ase no. Ade koro no ara wɔ ɔfã foforo no.

 

Dwumadie 6: deckchair no

Saa bere yi de, fa apɔw-mu-teɛteɛ bɔɔl no to wo mmati so, fa w’asen to fam, te sɛ nea wowɔ akongua a wɔde fa so so (ɛkame ayɛ sɛ ɛte sɛ nea ɛte saa!). Kotow wo nkotodwe abien no nyinaa na fa anan no ase to fam.  Bue wo nsa kɔ nkyɛnkyɛn, na hwɛ hu sɛ worentrɛw mu koraa. Wo nsateaa hwɛ ɔdan no atifi.  Afei ma dumbbells no so kɔ soro sɛnea ɛbɛyɛ a ɛbɛka na san kɔ mfinimfini.

Tia kankyee no mu na ama woatumi ayɛ nufu no mu ntini yiye.

 

Dwumadi 7: ahurututu mu ntini

Fa dumbbell wɔ wo nsa biara mu, fa wo nan biako san w’akyi na kotow wo nkotodwe abien no nyinaa (te sɛ ahurututu).  Wo nsateaa kotow, bue wo nsa kɔ afã abien no nyinaa, wo nsateaa hwɛ akyi na dumbbells wɔ mmati so.  Afei trɛw nsa nifa no mu, fa no hyia koko no na fa nsateaa no bra benkum so, san kɔ mfinimfini wɔ gyinabea a wufii ase no mu na yɛ saa ara wɔ benkum so. Na nea ɛkeka ho...