Zowona za Zolemera Pulogalamu ya Ana
Kuphunzitsa mwamphamvu ndi zolemera kwa ana sikunakhumudwitse, makamaka achinyamata asanakwane ndi achinyamata. Kuwonjezeka kwa ubwana waunyamata kumayendetsa ndondomeko ya zochitika zomwe mayiko ambiri amavomereza ana ndi achinyamata. Nyuzipepala ya US National Sport for Sport and Physical Education imalimbikitsa kuti ana amathera ola limodzi tsiku lililonse pochita masewera olimbitsa thupi, komanso nthawi yosagwira ntchito maola oposa awiri akulefuka.
Kodi Kulemera Kumaphunzitsa Kuchita Zabwino kwa Ana?
M'mbuyomu, kuphunzitsa kulemera kwa ana ndi achinyamata kunalandira makina ovuta kwambiri. Mapuloteni osakhwima osakanikirana amatha kusokonezeka, zomwe zimapangitsa kuti zikhale zosavuta, akatswiri ena amati. Tsopano zikuwoneka kuti kudandaula uku kunadodometsedwa kwambiri. Ngati ana amapatsidwa ndondomeko yabwino komanso yoyang'aniridwa bwino, yophunzitsidwa pazofunikira za mawonekedwe abwino ndi njira , ndipo zolemera sizili zolemera kwambiri, mavuto amayamba chifukwa cha ntchito kapena nthawi yayitali.
Komabe, ngati mumalimbikitsa kapena kulola ana anu kuti azikweza zolemera, nthawi zonse muzisamala zofunika za chitetezo kuphatikizapo njira yoyenera ndi kusankha koyenera . Mpikisano pakati pa abwenzi kapena ana ena mu gulu lophunzitsira ukhoza kutsogolera kulemera kolemera komwe kuli kolemetsa kwambiri, kapena kugwiritsa ntchito njira zosauka zomwe zingawonongeke.
Ana amapusitsa pozungulira. Ndinawona izi zikuchitika pa masewera olimbitsa thupi kumene ana akusukulu akusukulu amapita kumsonkhano.
Aphunzitsi ndi oyang'anira ayenera kuyang'ana khalidwe ili. Maphunziro olimbikitsa ana sikulingalira, kupanga mphamvu zamagetsi kapena kumanga thupi mwa njira zawo zokhazokha, zomwe zimapangidwira mpikisano. Kusiyanitsa uku, ndi zododometsa, ziyenera kukhala zomveka kwa makolo, ophunzitsa ndi ana.
Ngakhale ana aang'ono osapitirira zaka 10 akhoza kukhala amphamvu kuchokera ku kuphunzitsidwa ndi zolemetsa, iwo ali bwino kwambiri kuthamanga ndi kusewera masewera a mpira ndi kumanga luso, kusuntha ndi kulingalira bwino pa msinkhu umenewo. Ana a zaka khumi ndi zisanu ndi ziwiri (10-15) nthawi zambiri amakhala gulu limene mfundoyi ndi yofunika kwambiri.
Ubwino wa Mphamvu Kuphunzitsa Ana
Ana angapindule motere:
- Matenda amphamvu ndi chipiriro
- Kupititsa patsogolo masewera
- Kulimbitsa thupi
- Kuchepetsa zolemera
- Matenda amphamvu
- Chizoloŵezi cholimbitsa thupi m'tsogolo
Kodi Kulemera kwa Weight Program ya Ana Kuwoneka Bwanji?
Popeza kuti mawonekedwe abwino ndi njira yokweza ndizofunikira, mtundu wochita masewera olimbitsa thupi, kusankha kolemera, kubwereza ndi kupanga ndizo mitundu yaikulu yomwe mungasankhe. Pano pali chitsanzo choyendera-kupyolera mukugwiritsa ntchito pulogalamu yamakono ngati chitsanzo.
- Onetsetsani chakudya chokwanira ndi madzi omwe amatengedwa musanayambe kuchita masewero olimbitsa thupi, makamaka ndi mavitamini.
- Yambani kutentha. Izi zingaphatikizepo kuthamanga, kuthamanga pamalo pomwepo, kutambasula pang'ono ndi zofanana ndi zolemera zolemera kapena kulemera kwa thupi.
- Onetsani mawonekedwe abwino ndi njira. Mwachitsanzo, kuti phokoso likhale lopangitsa kuti thupi likhale lochepa kwambiri kuti ziwalo zina za thupi zisagulidwe mu kayendetsedwe kameneka kuti akweze kulemera kwake. Kuphimba mutu ndi kumbuyo kumbuyo ndi kukweza ndi chitsanzo. Ngakhale izi zitachitika pamwamba pa kubwereza-nambala 12 mwachitsanzo - kulemera kwake kungakhale kolemetsa kwambiri.
- Sankhani kulemera kumene kumaloza kubwereza mobwerezabwereza 12 komanso makamaka 15. Izi zimatsimikizira kuti kulemera kwake kuli kochepa kwambiri moti sichimangokhala ndi nkhawa kwambiri pamagulu ndi mafupa osakanikirana ndi mafupa, omwe ndi malo omwe angapangitse ana kulemera.
- Maselo awiri pachithunzi chilichonse chiri chokwanira kwa ana aang'ono, ndipo ayenera kuchepetsa kuchepa.
- Gwiritsani ntchito masewero asanu ndi limodzi mpaka khumi malingana ndi msinkhu, thupi labwino ndi kukula. Kulemera thupi kungapitirire pang'onopang'ono pamene ana akukula kapena amphamvu.
- Samalani monga momwe mungathere. Makolo ayenera kutenga udindo wophunzira zochepa zofunikira kuti azindikire zomwe zili zoyenera.
- Kuziziritsa pansi ndi zochepa zowonongeka.
- Masewera awiri sabata iliyonse ndi okwanira, atatu mwa iwo. Ana ndi achinyamata akuyenera kukhala ndi tsiku limodzi pakati pa magawo kuti athetseretu kupweteka kwa minofu.
- Pangani zokondweretsa , mwinamwake ndi nyimbo. Chizoloŵezi chimabwera mofulumira kwa ana aang'ono ndipo akhoza kupanga khalidwe losasamala.
> Zolemba
Malina RM. Kulemera kwa maphunziro pa unyamata - kukula, kusasitsa, ndi chitetezo: ndondomeko yozikidwa pa umboni. Clin J Sport Med. 2006 Nov; 16 (6): 478-87.