Vana nevechiri kuyaruka vanogona kubatsirwa nekushandisa zvisikwa zvepachena
Ko mwana wako kana kuti wechidiki anoda kukuvaka simba uye simba? Vanachiremba nevechidiki vadzidzisi vemuviri vanotaura kuti yakachengeteka uye inobatsira kuudza vechidiki kutarisirwa, kuwedzera kukura kwekudzidziswa .
Kubatsirwa kweSimba Kudzidziswa kwevana
Kurwisa kushandiswa kunoshandiswa mukusimbisa simba kunovaka simba remuviri uye simba. Izvi zvinowedzera muviri wakaonda uye hunovandudza chiyero chemagetsi, icho chakanaka kune vose, asi zvakanyanya kubatsira vana vane uwandu hwehuwandu.
Simba rinodzidziswa nguva dzose rakanaka kune utano hwemwoyo, cholesterol, uye kuvaka masimba akasimba. Simba kudzidzisa ihwowo chikamu chemapurogiramu ekuderedza kukuvara kwemabvi kuvasikana.
Kugadzirira Chirongwa Chekuita Basa kune Vechidiki
Kurema kurairirwa kwakakodzera kana mwana achigona kuchengetedza kutarisana uye kutungamira kwemashure uye anogona kuteerera nekutevera mazano. Izvi zvinowanzotarisana nemakore manomwe kana 8 asi zvinoenderana nekukura kwevana vako. Mwana wako anofanirwawo kuita basa iri uye ave akagadzirira kudzidzisa kazhinji pavhiki.
Vasati vaduku vaduku vanotanga chirongwa chekureruka kwemahombekombe, kuongororwa nechiremba wevana kana chiremba wezvokurapa kwemitambo kunorudzirwa. Pane mamiriro mashomanana apo kudzidzisa kuyerwa hakusi kukurudzirwa, kusanganisira vana vasina kudzora ropa rakanyanya, kushungurudzika kwekutora, kana kuti vakawana chemotherapy nokuda kwekenza yevana.
Mumwe mudzidzisi akakodzera ane ruzivo rwekudzidzisa vechidiki anofanirwa kutarisa vatori vechikamu nguva dzose, kunyanya kumapoka angangodaro akarasikirwa.
Nzira yakanaka uye kufambira mberi kwekutakura kwenguva uye kufanana kwakakosha kune chero mudzidzisi wekukura, asi kunyanya nevechidiki, kukura, uye miviri isina kuchena. Kutarisirwa kwezera iri rinokosha zvikuru.
Paunosarudza nzvimbo yekushanda, tsvaga gym rakagadzirirwa zvakanaka nemichina inogadziriswa yekutakura mitoro inotarisirwa kune vechidiki vaduku-vakasimba vezera rino.
Kana kuitisa muviri kusati kwasarudzo, dumbbells kana kuti muviri muviri weightweight zvinogona kushandiswa pamichina yemashandisi nemabhodhoro zvakanyorwa pasi apa.
Muenzaniso weVechiduku Vechikoro Vasingakwanisi Kudzidzisa Purogiramu
Pasi pane chimiro chekuita maitiro ekudzidzira kukura kwakakodzera kune vechidiki mumakore gumi nemaviri kusvika pamakore ekuberekwa, uye kune vose vasikana nevakomana.
Warmup: Kufuridzira kunokosha pakuita chirongwa chekureruka zvisinei pasinei nezera rako. Iyo inofanira kuva yemaminitsi gumi kusvika gumi nemashanu pakureba kuti ropa ripararire mumisungo, richigadzirira kuti rive dambudziko iro richave riri pasi pekuita basa. Izvi zvinobatsira kuderedza dambudziko rekukuvara, zvakadai sokuputika kwemisumbu, asi zvinowedzerawo kubudirira munguva yekurovedza muviri. Aya mazano anoshanda kunobatanidzwa mumitambo yemitambo. Kushamwaridzana ne aerobics kwemaminitsi 10 kusvika ku15, kuteverwa nemhando shomanana inosimudza isina kuyerwa mutoro isati yasara. Izvi zvinobatsira muviri nemafungiro kuti vazive nzira yakakodzera yekuita basa rimwe nerimwe, iyo inokosha kune kuchengeteka nekubudirira.
Kudzidzira: Zvose zvinoshandiswa zvakaitwa mu 2 seti uye 10 kudzokorora.
- Barbell squats
- Tora dumbbell press
- Akagara mutsara wedambo
- Dumbbell arm curl
- Mutambo unodonha kusvetuka
- Bharbell akafa
- Standard crunch
- Bharbell, dumbbell kana EZ bar akangwara-mutsara
- Kutsvaira kwepakisi
Cooldown: Kuvhara kwakanaka kwechiedza chinotambanudza, maminitsi mashanu kusvika ku10 inokurudzirwa zvakare.
Purogiramu : Rovedza maviri kusvika katatu pavhiki. Basa rinofanira kunge rinopedza maminitsi makumi maviri nemakumi matatu.
Kufambira mberi : Zvakanakisisa chero panguva ipi zvayo kuwedzera zviyero zvisingasviki 10 muzana pavhiki. Dzidzisai mwana wenyu kushandisa shanduko iyi zvishoma nezvishoma.
> Kwakabva:
> Simba Rokudzidzisa. American Academy of Pediatrics. https://healthychildren.org/English/healthy-living/sports/Pages/Strength-Training.aspx.