Sɛ woyɛ mmirikatufo a, wunim ɛyaw a ɛwɔ shin splints mu. Sɛ woyɛ obi a ɔma nneɛma so a, wunim sɛnea ntini mu yaw a ɛkyɛ (DOMS) no yɛ den. Sɛ woyɛ kankyee koro no ara a wɔtaa yɛ no da biara da a, ɛyɛ ɔkwan a ɛkɔ ntɛmntɛm a ɛkɔ asasetaw so —anaasɛ nea enye koraa no, opira.Hyena Cross-Training.Cross-training fa incorporatin ho

Wode sika ahyɛ Mfiri a Wɔde Tu Ahyɛmma a Ɛyɛ Paara wɔ gua so no biako mu. Ɛte wo fie apɔw-mu-teɛteɛ dan mu, a wasiesie ne ho sɛ wobɛkɔ. Nanso nnwinnade no a wubenya no yɛ ɔko no fã pɛ. Sɛ wobɛsakra wo ahoɔden ampa a, ɛsɛ sɛ wuhu sɛnea wode bedi dwuma yiye.Wɔtaa frɛ rowing 'perfect exercise' esiane ne e nti

Rowing Machine no agye din kɛse, na ntease pa bi nti na ɛte saa. Ɛyɛ apɔw-mu-teɛteɛ nnwinnade kakraa bi a ɛma nokware 'zero-impact' apɔw-mu-teɛteɛ bere a ɛde wo ho hyɛ wo nipadua ntini mu bɛboro 85% mu no mu biako.Nanso, sɛ worehwehwɛ sɛ wode biako bɛka wo fie apɔw-mu-teɛteɛ ho a, wowɔ l

Woahyehyɛ Mfiri a Ɛsen Biara a Wɔde Tu Ahyɛmma no mu biako wɔ wo fie apɔw-mu-teɛteɛ dan mu. Wokyekyeree wo nan mu, wokyeree nsa no, na... afei dɛn?Wɔn a wɔde di dwuma no pii hwe ase wɔ 'ahyɛmma a adwene nnim'—wɔhwe ase kɔ anim ne akyi wɔ ahoɔhare a ɛyɛ mfinimfini simma 20 mu. Bere a eyi ye sen sɛ wobɛtra mpa so no, entumi mmue

Sɛ woretɔ nneɛma a wɔde yɛ apɔw-mu-teɛteɛ a, akyinnye biara nni ho sɛ wubehyia nsonsonoe kɛse wɔ nneɛma bo mu. Ebia wubehu afiri a wɔde tu mmirika a ɛyɛ fɛ na ɛyɛ ketewaa a ne bo yɛ dɔla 400 ne nea ɛyɛ den a ɛyɛ den a ne bo yɛ dɔla 1,500.Wɔ aniwa a ɔntete no fam no, wɔyɛ adwuma koro no ara: wotwe nsa no, wotwe wo ho kɔ akyi, na wo ho fifiri. Enti, nea enti a