Mapulogalamuwa amapangidwa makamaka kwa Achinyamata
Zaka zachinyamata ndizovuta. Kuwonjezera pa kuyendetsa dziko lanu lomwe limasokoneza maubwenzi a sukulu ya sekondale, sukulu, ndondomeko zamtsogolo, ndi moyo wa banja, mulibe thupi komanso ubongo wa munthu amene sali wamkulu-koma-sa- mwana. Zaka zachinyamata zikupatsanso inu kukoma kwanu koyamba kwa ufulu, kutsegulira dziko la zisankho-muli ndi kusankha kupitiliza masewera, kapena kuganizira zofuna zina. Inu muli ndi kusankha kuti mutenge ntchito ya sukulu kapena kukakhala ndi anzanu. Muli ndi chisankho chokhazikitsa zochitika zamagetsi, kapena kuyenda kutsogolo, kuphunzitsa mphamvu , kapena kukwera masewera olimbitsa thupi pokonda magalimoto komanso nthawi yogwiritsira ntchito masewera a pakompyuta.
Mwatsoka, kafukufuku amasonyeza kuti achinyamata akamapatsidwa chisankho pakati pa zinthu zowonongeka kapena chinachake chogwira ntchito, amakhala akudalira kuti sakuchita. Ndipotu, kafukufuku wa August 2017 ochita kafukufuku wa yunivesite ya John Hopkins anapeza kuti ana azaka zisanu ndi zisanu ndi zisanu ndi zisanu ndi zisanu ndi zisanu ndi zitatu (19) amakhala ndi zofanana zofanana ndi zaka 60. Komanso, 2016 United States Report Card pa Zochitika Zachilengedwe kwa Ana ndi Achinyamata anapeza kuti 7.5 peresenti ya ana a zaka 12 mpaka 15 ndi 5.1 peresenti ya ana a zaka 16 mpaka 19 akumana ndi zochitika zowonongeka zamakono zomwe zikuyitanidwa osachepera 60 mphindi zochita zolimbitsa thupi tsiku lililonse.
Mwachiwonekere, achinyamata sapeza ntchito yomwe akufunikira, koma njira zowonjezera sizikhala zovuta nthawi zonse, ndipo akulu satipatsa zitsanzo zabwino kwambiri pankhani ya thanzi labwino komanso zochitika. Ngakhale iwo omwe amachita, si nthawizonse omwe amatha kusamalira kapena kukakamiza achinyamata. Kubwerera pamene ndinakwanitsa malo osangalatsa, ndimakumbukira bwino wina woyang'anira magalimoto akundiuza kuti, "Achinyamata sakonda kukhala ndi mapulani." Ilo linali ndemanga-ndi-tsaya ndemanga, koma linakhala loona.
Achinyamata nthawi zonse samayankha bwino anthu akuluakulu, ndipo samakonda kukakamizidwa kutsatira ndondomeko yochita masewera olimbitsa thupi. Achinyamata amafunikira zosankha zomwe zapangidwa kuti zigwirizane ndi chiwerengero chawo chosiyana. Njira zothetsera mavuto ndizovutabe, koma mabungwe ambiri akupita kukapereka maphunziro ndi mapulogalamu makamaka kwa achinyamata. Onani atsogoleri a phukusi.
1 - Jazzercise GirlForce
Kwa akuluakulu, Jazzercise angaoneke ngati njira yosiyana ndi ya '80s ndi' 90, koma monga momwe china chilichonse kuyambira zaka makumi asanu ndi ziwiri zapitazo ndi chodziwika kwa achinyamata ambiri, momwemonso kuvina kwa msinkhu kumakhala kovuta. GirlForce ndi kalasi yomwe imagwiritsidwa ntchito makamaka kwa atsikana omwe ali pakati pa zaka zapakati pa 16 ndi 21 zomwe zimasakanikirana ndi zovina za masiku ano ndi kickboxing ndi Pilates zimayenda, zonse zimayikidwa nyimbo za Top-40s kuchokera kwa ojambula monga Katy Perry, Adam Lambert, Hailee Steinfeld, ndi OneRipublic.
Pogwiritsa ntchito kalasi yokha kwa atsikana omwe ali ndi zaka zino, Jazzercise akupereka malo abwino kwa atsikana kuti azithukuta pamene akucheza ndi anzawo ndi anzawo. Koposa zonse? Mipingo ikuperekedwa kwaufulu kupyolera mu 2017, kotero gwiritsani ntchito panthawi yomwe mwayiwu uli wabwinobe. Mungathe kugwirizananso ndi anthu ena mwa kutsatira ndi kuika #GirlForce pa Instagram.
2 - Kukwera Gymja Warrior
Mafilimu a American Ninja Warrior amapezeka ndi pafupifupi mbadwo uliwonse, koma ndi abwino makamaka kwa achinyamata omwe sakhala ndi chidwi chowerengera za reps ndi seti, ndi zina zosangalatsa. Gymja Warrior ndi kampani yatsopano yomwe ili ndi zolepheretsa ziwiri zomwe zimapezeka ku North Shore ya Massachusetts.
Masabata onse sabata izi zimakhala ndi gulu la "Gimen Gymja Warrior" makamaka kwa anyamata ndi atsikana pakati pa zaka 11 ndi 17. "Achinyamata akupeza kuti amasangalala ndi kalasi chifukwa samamva ngati akugwira ntchito," anatero mwiniwake wa Gymja, Shahab Afsharian. "Ndizochita bwino gulu la achinyamata."
3 - AquaMermaid Mermaid Fitness
Ngakhale kuti AquaMermaid siinatulukemo ndipo imatchula kuti Mermaid Fitness monga "kwa achinyamata okha", zonsezi zimafunika kuyang'ana chimodzimodzi, chovala chovala chokongola chimapangitsa makalasi kuti adziwe nthawi yomweyo kuti atsikana atha kuyandikira ntchitoyo ngati ntchentche kwa uchi. Ndipotu, FinFun.com, mtsogoleri wa "moyo wokondweretsa moyo" komanso wopanga miyendo yosambira yosakaniza kuti maphunziro oyenerera amodzi ndi omwe amachititsa chidwi kwambiri kuyambira zaka 18 mpaka 24.
"Mermaid Fitness ndizomwe zimapangitsa kuti thupi liziyenda bwino." - Nora Kaitis, katswiri wodziwa bwino ntchito ndi AquaMermaid Chicago. "Timagwira ntchito m'mizinda isanu ndi umodzi ku United States ndi Canada, ndipo timalimbikitsa magulu awa kuti achinyamata akhale ogwirizana kwambiri ndi anzawo." Zimathandizira kuti kuthamanga kupyola mumadzi ndikuvala mchira wothandizira kumakupangitsani kukhala omasuka komanso okongola.
4 - The Ailey Studios Achinyamata Kuwonjezera Maphunziro Osewerera
Ngati muli mumzinda wa New York City ndipo mumakhudzidwa kwambiri ndi kuvina, musawonekere kuposa mapulogalamu a Ailey Studios 'owonjezera. The Ailey Studios, yomwe ili nyumba ya Alivin Ailey American Dance Theatre, imapereka Lamlungu, ma workshop apadera pa chaka chonse m'madera monga Broadway jazz, hip hop, ndi ballet. Maphunziro ali otsegukira kwa ophunzira onse oyenerera ndi miyambo yovina, ndipo akulingalira kwa iwo a zaka zapakati pa 12 ndi 17.
Kwa achinyamata achichepere (zaka 16 ndi zina), pulojekitiyi imaperekanso makalasi olimbitsa thupi tsiku ndi tsiku kuchokera ku West African Dance mpaka Capoeira ku Salsa. Nthaŵi zambiri, palibe chofunikira ndipo oyamba amaloledwa.
5 - Les Mills Anabadwira
Les Mills wakhala mtsogoleri wa nthawi yaitali mu mafilimu olimbitsa thupi akuluakulu, koma adawonjezera pulogalamu yachinyamata yomwe imatchedwa Born To Move. Maphunziro amakhala ofupika, pamphindi 30 mpaka 45, ndipo amawonetsa zonse kuchokera ku masewera a masewera ndi masewera a masewera kuvina ndi yoga, zonse zimayikidwa ku nyimbo zovomerezeka.
Mosiyana ndi GirlForce, Kubadwa Kwambiri kwapangidwa kwa anyamata ndi gals, ndipo ili bwino kwa anthu a zaka 13 mpaka 16. Maphunziro akuyenda pang'onopang'ono ku studio pamene alangizi amaphunzira zolemba, koma ntchito yonse yautali imapezekanso kudzera mwa Les Mills pa Demand. Ingokhalani otsimikiza kuti muyang'ane mavidiyo omwe ali ndi masamba obiriwira, popeza pali osiyana ndi Obadwa Kuti Azipita Kumaphunziro kwa ana aang'ono.
6 - CrossFit Kids
CrossFit Kids ndi pulogalamu yovomerezeka ya CrossFit yokonzekera ana a zaka zapakati pa 3 ndi 18. N'zoona kuti palibe amene ali ndi maganizo abwino omwe angaike ana a zaka zitatu m'kalasi lomwe ali ndi zaka 18, choncho mabokosi ambiri pewani mapulogalamu otere mu makalasi a "ana" ndi "makala" achinyamata. Maphunziro a achinyamata sali osiyana ndi ovuta, otchuka a WF CrossFit amadziwika , koma amatsindika kwambiri makina ndi kusagwirizana asanayambe kukula.
Ili ndi njira yabwino kwa achinyamata omwe akufuna kumanga misala ndi chidaliro mu malo oyang'aniridwa ndi ophunzitsa. Ngati simungapeze tsatanetsatane wa mapulogalamu okondweretsa achinyamata pa webusaiti ya CrossFit, yomwe nthawi zina imakhala yovuta kuyenda, itanani foni yanu ya CrossFit kuti muwone zomwe akupereka.
7 - Ndondomeko ya kuchepetsa kuperewera kwa ana a HASFit
HASFit, tsamba lodziwika bwino la webusaiti komanso njira ya YouTube yopereka mapulogalamu otha msinkhu a ntchito komanso zakudya zabwino, ili ndi pulogalamu yachangu yomwe imakhala yochepa kwa ophunzira. Mapulogalamu 100 pa intaneti ndi abwino kwa achinyamata omwe sali ndi mwayi wopita ku studio kapena masewera olimbitsa thupi, ndipo ndi ndani omwe akufuna kupereka pulogalamu ya masiku 30. Kuphatikiza pa ntchito zisanu ndi zisanu pamlungu, ophunzira akhoza kukopera ndikutsata ndondomeko ya chakudya.
Mawu Ochokera
Ngakhale kuti pali njira yochuluka yochitira masewera olimbitsa thupi pazinthu zolimbitsa thupi ndi zolimbitsa thupi, ndi bwino kukumbukira kuti simukusowa kupita ku gulu lolimbitsa thupi kapena kulowa nawo timu ya masewera kuti tikhale oyenera komanso oyenera. Ngati mukuyesera kupeza momwe mungagwiritsire ntchito, yambani kuzindikira ntchito iliyonse yomwe imakusangalatsani, monga kukwera masewera olimbitsa thupi, kuyenda, kuwomba miyala, kapena kuvina.
Ngakhale simukumasuka kulowera m'kalasi ndi anthu akuluakulu, mukhoza kuitanitsa mnzanu kuti ayesere nanu, kapena kulingalira kutenga phunziro lachinsinsi. Komanso, musanyalanyaze phindu la zosangalatsa. YouTube, Instagram, ndi SnapChat ndizo zonse zomwe zimakhala zochepetsera achinyamata zomwe zimapangitsa kuti zikhale zosavuta kuzidziwitsa, kuziphunzira, ndi kuyesa ntchito zosiyanasiyana zochitidwa ndi akatswiri. Tangotsimikizirani kuti ma akaunti omwe mukutsatira akupezeka ndi anthu omwe ali ndi zizindikiro m'minda yawo.
> Zotsatira:
> 2016 United States Lembani Khadi pa Ntchito Yachilengedwe kwa Ana ndi Achinyamata. http://www.physicalactivityplan.org/reportcard/2016FINAL_USReportCard.pdf. 2016.
> Varma VR, Dey D, Leroux A, Di J, Urbanek J, Xiao L, Zipunnikov V. "Kuwonanso zotsatira za zaka pa zochitika za thupi pa moyo wawo wonse." Mankhwala Oletsa . http://www.sciencedirect.com/science/article/pii/S0091743517301949. June 2017.