Ana ndi Achinyamata Angapindule ndi Kugwiritsa Ntchito Zolemera Zosasuntha
Kodi mwana wanu kapena mwana wanu akufuna kumanga mphamvu ndi mphamvu? Achipatala komanso ophunzitsa zaumoyo a achinyamata amanena kuti ndi zabwino komanso zopindulitsa kuti achinyamata athe kuyang'aniridwa, kupititsa patsogolo zolemera .
Ubwino wa Mphamvu Kuphunzitsa Ana
Kukaniza zolimbitsa thupi zomwe zimagwiritsidwa ntchito mu mphamvu yophunzitsa kumalimbitsa minofu ndi mphamvu. Izi zimamanga thupi lolimba komanso limapangitsa kuti thupi likhale lopindulitsa kwambiri, zomwe zili zabwino kwa aliyense, koma makamaka zothandiza ana omwe ali olemera kwambiri.
Maphunziro olimbitsa thupi nthawi zonse ndi abwino kwa thanzi la mtima, mafuta a kolesterolini, komanso kumanga mafupa amphamvu. Maphunziro a mphamvu ndi mbali imodzi ya mapulogalamu ochepetsera kuvulala kwa amayi.
Kukonzekera Pulogalamu Yophunzitsa Ana
Kulemera kwa kulemera kumakhala koyenerera kamodzi mwana atakhala ndi mphamvu komanso amatha kulamulira komanso amatha kumvetsera ndikutsata malangizo. Izi kawirikawiri zimakhala pafupi zaka zisanu ndi ziwiri kapena zisanu koma zimadalira kukula kwa mwana wanu. Mwana wanu nayenso ayenera kufuna kuchita ntchitoyi ndi kukonzekera kuphunzitsa kangapo pa sabata.
Mnyamata wamng'ono asanayambe pulogalamu yolemetsa yolemera, kafukufuku wa dokotala wa ana kapena dokotala wa masewera akulimbikitsidwa. Pali zinthu zochepa zomwe sizingapangidwe maphunziro olemera, kuphatikizapo ana omwe ali ndi mphamvu yambiri ya magazi, matenda osokoneza bongo, kapenanso mankhwala opatsirana pogwiritsa ntchito khansa ya ana.
Wophunzitsa oyenerera omwe ali ndi chidziwitso kwa achinyamata akuphunzitsa ayenera kuyang'anira ophunzira nthawi zonse, makamaka magulu amene angataya mtima.
Maonekedwe abwino ndi kupita patsogolo kwa nthawi yambiri ndi thanzi labwino ndizofunikira kwa wophunzira aliyense wolemera, koma makamaka ndi achinyamata, akukula, ndi matupi aang'ono. Kuyang'anira pa gulu la zaka izi ndikofunikira kwambiri.
Posankha malo ogwirira ntchito, fufuzani masewera olimbitsa thupi omwe ali ndi zipangizo zomwe zimasinthidwa kuti zikhale zochepa kwa achinyamata omwe ali ochepa kwambiri a msinkhu uno.
Ngati masewera olimbitsa thupi sali okhutira, zovuta zopanga thupi kapena zozizwitsa thupi zingalowe m'malo mwa zipangizo zamakina ndi ma-barbells omwe ali pansipa.
Njira Yophunzitsira Zowonjezera Zachiwerewere Zachiwerewere
Pansipa pali masewera olimbitsa thupi omwe amathandiza achinyamata omwe ali ndi zaka 12 mpaka 15, komanso kwa atsikana ndi anyamata.
Warmup: Kutentha ndi kofunikira pa pulogalamu yolemetsa yolemetsa mosasamala kanthu za msinkhu wanu. Mankhwalawa ayenera kukhala amphindi 10 kapena 15 kutalika kuti magaziwo alowe m'mizinthu, kuwakonzekeretsa mavuto omwe adzakhale nawo panthawi yopuma. Izi zimathandiza kuchepetsa chiopsezo cha kuvulala, monga kutaya minofu, komanso kumapangitsanso ntchito pazochitika zolimbitsa thupi. Malangizo omwewo akugwiranso ntchito pakuchita nawo masewera. Kuwotchera ndi aerobics kwa mphindi 10 mpaka 15, potsatira njira zochepa zokopa zopanda zolemetsa musanayambe kuchita masewera olimbitsa thupi. Izi zidzathandiza thupi ndi malingaliro kuti adziŵe njira yoyenera yogwiritsira ntchito, yomwe ndi yofunika kwambiri pa chitetezo ndi kuchitapo kanthu.
Zochita: Zochita zonse zimagwiridwa mu 2 seti ndi 10 kubwereza.
- Mabwalo a Barbell
- Onetsani makina osokoneza bongo
- Ndakhala mzere wa chingwe
- Dumbbell mkono kupiringa
- Chingwe cha triceps chopweteka
- Barbell anafa
- Kusinthana kwabwino
- Barbell, dumbbell kapena EZ bar akudutsa
- Kutsatsa kanyumba
Cooldown: Kutentha bwino ndi kuwala kwatambasula, mphindi 5 mpaka 10 imalimbikitsidwanso.
Ndandanda : Phunzitsani awiri kapena katatu pamlungu. Kuchita masewera olimbitsa thupi kumafunika kukhala mphindi 20 mpaka 30.
Kupititsa patsogolo : Ziri bwino pa msinkhu uliwonse kuonjezera zolemera zosaposa 10 peresenti pa sabata. Phunzitsani mwana wanu kuti apite patsogolo pang'onopang'ono.
> Chitsime:
> Kuphunzitsa Mphamvu. American Academy of Pediatrics. https://healthychildren.org/English/healthy-living/sports/Pages/Strength-Training.aspx.