Nheyo dzeSiriwe Hurongwa hwevana
Simba yekudzidzira nezviremba zvevana hazvisizve kuora mwoyo, kunyanya kune vasati vaduku nevechiri kuyaruka. Kuwedzera kwehutano hwehupombwe huri kutyaira kuongororwa kwemaitiro anokurudzira munyika dzakawanda zvevana nevechidiki. IU.S. National Association for Sport uye Physical Education inokurudzira kuti vana vashandise nguva inenge awa imwe zuva nezuva mukuitamba kunosanganisira kuenzanisa kushanda nesimba, uye nguva dzisina kuita maawa maviri dzinoodzwa mwoyo.
Isight Weight Kudzidzisa Kuita Zvakanaka Zvevana Here?
Munguva yakapfuura, kudzidzisa kuyerwa kwevana nevechiri kuyaruka kwakagamuchira hurukuro yakaipa. Nzira dzakashata dzinobudirira dzinogona kukanganiswa, zvichiita kuti kukura kusakanganisika, dzimwe nyanzvi dzakati. Iko ikozvino inoratidzika kuti izvi zvakashungurudzika zvakanyanya-zvakasimbiswa. Kana vana vakapiwa purogiramu yakarongeka uye yakarongedzwa, vakadzidziswa mune zvinokosha zvemafomu akanaka uye maitiro , uye zviyereso hazviremi, zvinetso zvishoma zvinomuka panguva yekushanda kana munguva refu.
Zvisinei, kana iwe uchikurudzira kana kubvumira vana vako kuti vawedzere zviyereso, nguva dzose zive nezvekuchengetedzwa kwezvinhu zvinosanganisira kushandiswa kwakakodzera uye kusarudza kuenzanisa . Kumupikisana pakati pevamwe shamwari kana vamwe vana muboka rekudzidzisa kunogona kutungamirira pakusarudza kurema kunorema, kana kushandiswa kwemaitiro asina kunaka anogona kutungamirira kukuvadza.
Vana vachanyengedza. Ndakaona izvi muchiito mune zvekurovedza apo vana vekuchikoro chesekondari vanopinda musangano.
Vadzidzisi nevatariri vanofanira kunge vari kutarisira izvi. Simba kudzidziswa kwevana hakurevi kuwedzera, simbalifting kana kuvaka muviri mumidziyo yavo yakachena, iyo inotarisirwa mukukwikwidza. Izvi zvakasiyana, uye zvinokanganisa, zvinofanira kuva zvakajeka kune vabereki, vadzidzisi nevana.
Kunyange zvazvo vana vaduku vasati vava nemakore gumi vanogona kukura simba kubva pakudzidziswa nezviremba, vanenge vari nani zviri nani kubva kumhanya uye kutamba mitambo yemabhora uye kukura mahara, nzvimbo uye unyanzvi hwokuenzanisa panguva iyoyo. Vana vari mumakore gumi nemakore gumi nematatu vanowanzomira boka iro ruzivo urwu runonyanya kukosha.
Kubatsirwa kweSimba Kudzidziswa kwevana
Vana vanogona kubatsirwa nenzira dzinotevera:
- Simba musimba nekutsungirira
- Kuvandudzwa kwemitambo
- Kunyora muviri
- Weight maintenance
- Masimba akasimba
- Kuva netsika dzakanaka mune ramangwana
Chirongwa Chekurevedza Chirongwa Chevana Chikaita Sei?
Sezvo chimiro chakanaka uye nzira yekusimudza zvakakosha, chiito chekushandisa, kusarudzwa kwehuremu, kudzokorora uye sethani ndiyo mhando dzakasiyana-siyana dzokusarudza kubva. Heano muenzaniso unofamba-kuburikidza uchishandisa dumbbell curl sekuenzanisa muenzaniso.
- Iva nechokwadi chokuti zvokudya zvakakwana uye mvura inotorwa inotorwa mushure mekugadzirisa mashizha, zvichida nemaginhihydrate.
- Ita ushamwari-yekutanga. Izvi zvinogona kusanganisira jog, kumhanya panzvimbo iyo, kutarisa zvinyoro uye kumwe kuenzanisa kwebasa racho nemasero mashoma kana kuti kuwanda kwemuviri.
- Ratidza maitiro akanaka uye nzira. Semuenzaniso, nokuda kwechimumumu chechiremu chiremera chinofanira kuva chakakwana zvakakwana kuitira kuti dzimwe nhengo dzomuviri dzirege kutengwa muchikwata kuitira kusimudza uremu. Kubata musoro uye kuruboshwe kumashure pamwe chete nemuenzaniso ndiyo muenzaniso. Kunyange kana izvi zvikaitika pamusoro pekudzokorora-nhamba 12 semuenzaniso - kurema kunogona kunge kwakaoma.
- Sarudza uremu hunoita kuti zvinyorwa zvinyorwa zvinyorwa zvitanhatu uye zvinyanya kukosha. Izvi zvinogonesa kuti uremu huri nyore zvokuti haufaniriwo kunyanyisa kunetseka pamasangano uye kuwedzera kwekateti uye bone, iyo ndiyo imwe yenzvimbo dzinogona kuisa njodzi dzekudzidziswa kwehutano kuvana.
- Zvigaro zviviri zvekuita basa rimwe nerimwe zvichida zvakakwana kuvana vaduku, uye inofanira kuderedza kusuruvara zvakare.
- Chinangwa chemasere kusvika gumi ekudzidzira zvichienderana nezera, kufanana uye kukura. Kudzidzira muviri kunogona kuwedzera zvishoma nezvishoma sezvo vana vachikura kana kuti vakasimba.
- Chengetedza zvakakwana sezvinobvira. Vabereki vanofanira kutora mutoro wekudzidza zvishoma zvidzidzo zvinorema kuti vazive zvakakodzera.
- Kunonoka pasi nekunyorera uye munyoro calisthenics.
- Zvidzidzo zviviri vhiki imwe neimwe zvakakwana, zvitatu pane zvakanyanya. Vana nevechiri kuyaruka vanofanira kunge vane zuva rimwe chete pakati pezvikamu kuitira kuti vaone kuti vanodzoka kubva pamusana.
- Ita kuti basa raunofadza rive rinonakidza , zvichida nemimhanzi. Kubhadhara kunouya nekukurumidza kuvana vaduku uye kunogona kuunza maitiro asina hanya.
> Ref
Malina RM. Kukura kwekudzidzira muhuduku - kukura, kuchenesa, nekuchengeteka: uchapupu hunotungamirirwa. Clin J Sport Med. 2006; 16 (6): 478-87.