Bonisani phezu imivalo eludongeni: iinketho. Iseti loqheliso kwibar eludongeni abantwana

Age of ngokukhawuleza ekuphuhliseni ubuchwepheshe be-computer kuphela umsebenzi abantwana. Ngubani na ke uze nje umntwana emva kwesikolo ukuhamba ngaphandle, akuxhome bar. Kodwa le mithambo kubalulekile ukuze umzimba ekhulayo. Abazali ethanda isigqibo lo mbuzo ulula: baye baqalisa ukufaka imivalo eludongeni ekhaya. kuyi Universal engabahendeli nokuba yeyona eyonqenayo abantwana, ebanyanzela ukuba akuxhome kwipali enqamlezileyo. Yaye nawuphi na umsebenzi phezu imivalo eludongeni - kuba ngokomlinganiselo umthwalo onke amaqela kwezihlunu, yaye, okona kubaluleke kakhulu, zenza kube lula ukuba siphephe kuphuhliso zokufota.

uluhlu izicelo

Ekhaya izixhobo zemidlalo inika amathuba amaninzi, ukuphuhlisa umsebenzi lezemidlalo yonke intsapho. Ukongeza kule engundoqo tsala-ups, ibekwe beemvavanyo kwibar eludongeni iquka imithambo ukomeleza izihlunu ezingalweni, emva, ezinqeni, cinezela. Ngenxa iqokobhe eludongeni nokuzingisa ukufikelela i ezithile bhetyebhetye umona.

kuyi Sports ziya kuba umdla kakhulu kubantwana abancinane. Abavelisi amadini ngenxa izakhiwo kids zabantwana, enamakhulu imivalo udonga izincedisi ezahlukeneyo zemidlalo: iintambo, amakhonkco zemithambo, leri intambo nemivalo tye.

Izinto eziluncedo wezo zinto kwiqokobhe:

• umnqonqo okunempilo lonke usapho;
• Iiklasi rhoqo, nkqu semvula;
• ivelise yokuphila esempilweni yabantwana;

Siphathane ekhuselekileyo, kufuneka babe phantsi kweliso labazali.

ashushu-up

Nawuphi na umsebenzi kwicala Swedish kufuneka uqale ukulungiselela izihlunu, oko kukuthi, i-efudumeleyo-up. Mhlawumbi ujikelezo lasekunene entloko, nomlenze lasekhohlo ukuya kwesilevu ezintathu count. Ngoko ungenza intloko tilts kuwo omabini amacala, ezama ukufikelela indlebe yakhe emagxeni.

Ekubeni esimbaxa kuyi ngesandla kwakuquka, kufanele kube kuhle ukuba olule izihlunu izandla kunye namalungu negxalaba. Ungasebenzisa udonga kwezemidlalo. Kuyimfuneko ukuba abe projectile ukusuka ekhohlo nasekunene kusolula isandla nkqo ukuya bar. Kulo sikhundla, kufuneka ukuzitshintsha umntla ukuya ngasekhohlo, xa kufuneka, yakhawuleza ukugogeka nomlenze wasekunene. umsebenzi ofanayo kwenziwa kwicala lasekhohlo. Ngebrashi waxovula kakuhle, ukuba aa Incopho na izinyuko wabeka ezinye isandla sakhe nxamnye iqokobhe ngeminwe yakho, bezama ukufumana iziko nasentendeni eludongeni.

Izinqe elungiselwe umthambo sesalathiso enye tilting Umlenze ngalinye ileli (degrees 90 ukuya kwesinye) kunye tilting ngakumbi lomzimba olusa iikawusi.

ukuqinisa emva

Uqheliso on the imivalo eludongeni ukuze abantwana bakwazi ukwenza ethile elungileyo. Abantu abadala baya kukunceda uthobe ntshikilelo emva komsebenzi onzima wolo suku.

Isifundo 1: Nge khwitshi ukuba abaqeqeshi, ukuba ingaxuthi ukuphakama liphezulu kangangoko kwipali enqamlezileyo. Kulo mzekelo, unako ukunceda wena, sizibeke kwi inyathelo elinye, ubabethelele izandla zakhe eyolukileyo. Kancinci ayeguqa ngamadolo akho, bebafundisa ukuba umzimba avalelwe imizuzwana embalwa, ephantsi ukuya kwindawo yokuqala. Ngaba nabathengisi-10. Isebenzisa iingalo, emva kunye ab.

Isifundo 2: Ukuqalisa ukuma iyafana msebenzi wokuqala, khawume ejongene eludongeni. Esifubeni lanamathela icinezelwe ukuya simulators. Ukuzama ukutsala imilenze kude eludongeni, kufuneka gaa ezisezantsi emva ubasuse umva, isisu zibaliwe kumgca efanayo ngqo. Lo msebenzi kusebenza le gluteus kunye empontshwa kwizihlunu.

Isifundo 3: Sebenzisa phezu imivalo eludongeni embhoxo intshukumo pendulum. Fulcrum izenzo emzimbeni, iingalo, intloko, kunye neentungo ukuba Betha ngapha nangapha.

isisu elikroliweyo

Kukho imizekelo iindonga, kwikhiti kuquka kwibhentshi. Ngenxa yakhe, ungenza zinokwahluka inkqubo umthambo. Kodwa ukuba akunjalo, ngoko ukusebenza ngaphandle kwizihlunu zesisu kusekho kunokwenzeka, nzima kuphela kwibhentshi umthambo esiswini phezu imivalo eludongeni.

Inxalenye esezantsi esiswini inokufakwa kunye namahla eliqhelekileyo iinyawo indawo nesisitheliso. Okanye ukwenza kugxininiswa iingalo, kunye isixhobo okhethekileyo. In lwalo yesibini ibandakanye kakuhle izo- kunye esineendidi. Ungaqala nabathengisi-10 kunye nemijikelo ezintathu phakathi apho ikhefu ayikho komzuzu ngaphezulu kwe-1.

Ukuba ufake lichotshelwe kwi-engile eludongeni, kuba kunokwenzeka ukuba ukusebenza ab eliphezulu nophakathi. Ukuze wenze oku, amahla umzimba zenziwe ukusuka 'elele "umlenze ngexesha elimisiweyo. Kwi siphefumla, izandla, babambelela emva intloko yakhe kuyimfuneko ekukhuliseni umzimba de mzuzu xa nesisu ayikuchukumisi femoris rectus. Ekwenzeni lo msebenzi ngasemva kufuneka uzakufakwa kancinci.

Iiklasi zabafazi

Ukuba injongo intombazana - ukunciphisa umzimba, ngoko ezinye izifundo phezu imivalo eludongeni akakwazi ukwenza apha. Ukongeza ekwehliseni caloric inani Cardio ezifunekayo: ukubaleka, ukutsiba, ukuhamba kubethwa ngumoya. Kwaye xa udibanisa uqeqesho kunye imisebenzi esebenzayo kwi projectile ekhaya, isiphumo kuyaphunyezwa uyakuncedeka kwamsinya.

Uqheliso phezu imivalo zodonga namabhinqa kubandakanya iiseshoni zoqeqesho, ukongeza, ke kucetyiswa ukuba ukuncedisana kunye nezinye iinketho ezikhankanywe ngentla. Ngokomzekelo, amantombazana zinokuqhelisela push-ups iinyawo zenu; ziquka umsebenzi esifubeni, izihlunu amagxa. Ukuqala Isikhundla: izandla phezu emgangathweni, imilenze esisigxina phakathi rungs ileli. Ukuze uqalise umthambo izakwenziwa a esime kuqala, uze emva koko ngokuthe ngcembe kwandisa ukuthambekela engile uyaziphakamisa iinyawo ngasentla. Izandla kufuneka ube ububanzi egxalabeni ngaphandle, amasundu - kuqashwe.

umsebenzi glutes

isikhundla Initial - emi phezu kobuso yesibini bar tyaba eludongeni, zombini izandla zakho emva bar kwinqanaba esifubeni. Lo msebenzi unokuba ukulinganiswa enzima. Umlenze wasekunene ukuba kubuyiswe yaye igcinwe ukuthingaza, ngathi umtya uqhuba. Lihamba emlenzeni ngelixa bemi ngeenyawo iyakhala, isithende phantsi aze abuyele kwisikhundla eyayingqalene emgangathweni. Emva koko, lo umthwalo iyahluka. Iqhuba ezintsokothileyo imali amaxesha 20 lomzimba ngalinye. Elona nani imijikelo - 3 iiseti. Yonke into ixhomekeke ukomelela ngokwasemzimbeni womntu.

ifudumale yabantwana

Ukuba kwiiklasi abadala kuyi ekhaya ezenzelwe ukufezekisa ezinye iziphumo, ngoko usebenzisa kwibar eludongeni abantwana (ujingi kwi emakhonkcweni, benyuka ileli intambo kunye, Itsiba emethini grid) zibe nempembelelo entle ekuphuhliseni izihlunu obandayo.

Oogqirha kugxininisa kwimfuneko ukuze bawubuyise umnqonqo emva ngomzuzu-amane imisebenzi amavila. Umyinge endiza esontiweyo, emakhonkcweni okanye bar oxwesileyo welula emqolo, nokuthintela uphuhliso zokufota. Abazali kufuneka ngokuqinisekileyo khangela ukuba umsebenzi kwicala Swedish lo mntwana yaphelela ngobunono, musa ukutsiba kabukhali.

Fizkultminutka ukuba umntwana:

• Ejongene simulators ngokukhululekileyo likaThixo, mbambeni isifuba kwinqanaba le bar, iinyawo nxiba ububanzi ngeenyawo. Kancinci ezisezantsi emva intloko yakhe. Spine esisuka kwenzeka kummandla thoracic.
• Indawo yokuqala ekwafanekisa msebenzi wokuqala, bamba kuphela kwenzeka ngezantsi yaqabela (ziyimfihlo yakhe kwi- Inyathelo lesibini). Kulwenza unyawo lungabi. Ezinqeni, badla uzakubuyela, iingalo kunye nemilenze zibe kwindawo elide.
• Ukuma kwicala lasekhohlo eludongeni, axhakamfule isandla sasekhohlo phezu inyathelo, i-engile engqinibeni iqondo 90. Ngoku kancinane Ungayami ngasekhohlo, eshiya nomlenze wasekunene, ilungelo kufuneka ibe isandla ngqo baqonde kwinqwanqwa eliphezulu.

Uqheliso kunye Swedish udonga wathi entsonkothileyo mayiphindwe ngamnye amaxesha-10.

amanyathelo okhuseleko

Ngexesha izifundo kunye nemfuno njengomntwana emhlabeni ethambileyo. Oku kunokuba ukhuko, iphedi umatrasi. Ngaphambi kunye nasemva kuqeqeshwa kuyimfuneko ukuba pholisa igumbi. Musa ukuqala umsebenzi lo mshini nabantwana zisihambela babo overstimulation ngokweemvakalelo, ngokuba qwalaselo lifinyele, nto leyo inokukhokelela iingozi.

Inzala umntwana ukwenza fizkultminutku nga khosi ukwenza imithambo kunye naye. Kulo mzekelo, kulungile umculo yokudlala ongasemva okanye beze ibali umdlalo.