Makolo ambiri amadziwa kuti ana amafunika kuchita zinthu zolimbitsa thupi nthawi zonse, kuti akhalebe wathanzi komanso kukhalabe wathanzi.
Kusagwira ntchito mokwanira kungapangitse ana kuopsa kwa:
- ubwana wambiri
- kuthamanga kwa magazi
- maulendo apamwamba a " cholesterol " choipa (LDL cholesterol)
- chochepa cha "cholesterol" (cholesterol cha HDL)
Kuwonjezera pa kuchepetsa zoopsa za mwana wanu za matenda a mtima ndi matenda a shuga, kuchita masewera olimbitsa thupi nthawi zonse kungathandize kuchepetsa nkhawa ndi nkhawa, kudzipangitsa kudzikuza, komanso kuthandiza kumanga mafupa amphamvu ndi minofu yamphamvu.
Koma kodi kuchita masewera olimbitsa thupi ndikwanira kotani?
Zolangiza Zochita kwa Ana
Kawirikawiri, zolemba zolimbitsa thupi zimalimbikitsa kuti ana ayenera kuchita masewera olimbitsa thupi tsiku lililonse.
Kusunga malangizowo sikumveka ngati kuuza ana anu kuti apite panja ndikusewera kwa ola limodzi. Kuti apitirize ndi mapangidwe othandizira, ana ayenera kuchita zaka zoyenera:
- zochitika zolimbitsa thupi zolimbitsa thupi
- kuchita zinthu zolimbitsa thupi mwamphamvu
- zochitika zolimbitsa thupi zolimbitsa thupi
- Kuchita zinthu zolimbitsa thupi
Ngakhale zingakhale zovuta kuti ana anu azigwira ntchito kwa ola limodzi, ndi bwino kukumbukira kuti malangizidwe ochita masewera olimbitsa thupi tsiku ndi tsiku sayenera kuchita zonse nthawi ina. Choncho mwana wanu akhoza kukwaniritsa zofunikira zake ngati akuyenda kapena kukwera njinga yake kupita ku sukulu (mphindi 20), kusewera mwakhama kusukulu (20 mphindi), kenako pitani ku sukulu ya masewera olimbitsa sukulu (mphindi 20 ).
Ndipo ngakhale kuti n'zotheka kuti ana anu akhoza kukhala okhaokha, kuwalembera iwo kuti azitha kuchita masewera olimbitsa thupi kapena a masewerawo ndi njira yabwino yowathandizira kuti akwaniritse zofunikira zawo za tsiku ndi tsiku.
Makolo angathandizenso ana awo kuti azikhala olimbikitsa mwa kuika chitsanzo chabwino ndikukhala odzipereka okha, kulumikizana ndi ana awo mukutuluka kwa mabanja, ndikukhazikitsa malire pa nthawi yowonekera.
Zochita za Aerobic
Zambiri za mwana wanu zochita zolimbitsa thupi kwa mphindi makumi asanu ndi limodzi (60) ziyenera kukhala zochitika zolimbitsa thupi, zomwe zingakhalepo monga:
- njinga yamanjinga
- kuyenda mwamsanga
- kuvina
- kuthamanga
- kulumpha chingwe
- rollerblading
- akuthamanga
- kudumpha
- kusambira
Masewera olimbitsa thupi, monga kusewera, komanso kutenga nawo mbali masewera ambiri a anyamata, monga mpira, karate, ndi tenisi, nthawi zambiri amawonekeratu kuti amachita masewera olimbitsa thupi.
Masiku osachepera atatu pa sabata, mwana wanu ayenera kuchita zinthu zowonjezereka mwamphamvu, monga kuyendetsa njinga kapena njinga yamoto pamthamanga mwamsanga, zomwe zimamupangitsa kupuma kupuma ndipo mtima wake ukugunda mofulumira kuposa kuchita masewera olimbitsa thupi, monga kuyenda mwamsanga kapena njinga yamakwera pang'onopang'ono.
Zochita Zolimbikitsira Minofu
Kuphatikiza pa zochitika za aerobic, ana ayenera kuchita zochitika zolimbitsa thupi zolimbitsa thupi masiku osachepera atatu.
Malingana ndi msinkhu wa mwana wanu ndi luso lake, ntchito zolimbitsa thupi izi zingaphatikizepo:
- cheerleading
- masewera olimbitsa thupi
- kusintha kosinthika, ndi mawondo a mwana wanu pansi
- kukwera miyala
- kukwera chingwe
- sit-ups kapena crunches
- kusambira pa zida zamasewera ndi mipiringidzo
Masewera olimbitsa maseŵera olimbitsa thupi, monga kusewera ndi nkhondo, ndi ana okalamba, kuchita mapikisano, kukwera, ndi kukweza zolemera, angathenso kuganizira ntchito zolimbikitsa thupi.
Zolimbitsa Thupi Zolimbikitsa
Nthawi zambiri makolo amaganiza kuti ana awo amatenga mafupa amphamvu mwa kumwa mkaka ndi kupeza calcium yokwanira mu zakudya zawo. Zochita zolimbitsa thupi nthawi zonse, osachepera masiku atatu pa sabata, ndizofunikira, ndipo zingaphatikizepo:
- kudumpha, kudumpha, kapena kulumpha
- kulumpha chingwe
- akuthamanga
- kusewera basketball, masewera olimbitsa thupi, tennis, ndi volleyball, ndi zina zotero.
Masewera olimbitsa thupi osasewera, monga kusewera hop-scotch, angathenso kuganiziridwa ngati zolimbikitsa thupi.
Zotsatira:
Maofesi a Kuletsa ndi Kuteteza Matenda. Ntchito Yathupi Aliyense. Kodi ntchito zolimbitsa thupi zomwe ana amafunikira ndi ziti? https://www.cdc.gov/physicalactivity/basics/index.htm
Dipatimenti ya Zaumoyo ya Ukhondo ku United States. Lipoti la komiti ya uphungu wotsatira malangizo. Washington, DC: US Department of Health and Human Services, 2008.
Dipatimenti ya Zaumoyo ya Ukhondo ku United States. Ntchito Yogwirira Ntchito kwa Achimereka. Ana Achinyamata ndi Achinyamata. https://health.gov/paguidelines/guidelines/chapter3.aspx