Kudzidzira vana kunofadza. Panzvimbo ye "kushanda kunze," funga nezvazvo se "kurovedza muviri." Ndiyo izwi rinoshandiswa naEwunike Akpan, uyo ari mudzidzisi wega wega anozivikanwa neAmerican Council on Exercise, uyewo mutungamiri wepakati mukati meAtlantic munzvimbo yeBOKS (Build Our Kids 'Success). BOKS chirongwa chekuchikoro chekuchikoro chevana vepachikoro chepakati nepakati nepakati, uye izvi zvose zvinonakidza nemitambo! Vana vanosvika kuchikoro anenge maminitsi makumi mashanu ekutanga, uye shandisa nguva iyoyo mukuseka, kushingaira kutamba. Iyo inzira inonakidza yekuwedzera kuchena kwezuva rega rega. Uye zvinovabatsira kuti vaite zviri nani kuchikoro zvakare-zvose zvepamusoro uye zvekuita.
Saka zvinotevera ndezvipi mazano ekutsvaga nyore kwevana-kufamba uye mitambo yavanofarira uye vanobatsirwa nayo, uye izvo hazvitsvaki midziyo, kana nzvimbo huru dzekunze, kuti dziite. Inogona kuitwa mumakumbo maduku emaminitsi mashanu kusvika ku10, kana kuti iwe unogona kutora tambo yakawanda pamwe chete kwenguva refu. Tanga nemaminetsi mashomanana ekudzidzira-kudzidzira kuitira kuti mishonga nemwoyo zvifambe.
Basic Exercises for Kids: Running
Kumhanyira kunongova nzira yakanakisisa yekurovedza muviri kune, uye yakakwana kuvana. Vanorida! Vana vanogona kumhanya kunze, asiwo mukati: mune gymini, pasi panzira, kana kumativi ose (uye zvakapoteredza, uye zvakapoteredza) tafura huru. Kumhanyira kunogonawo kusanganiswa nezvimwe zvinofamba mumitambo, semitambo yakasununguka. Zvimwe pane izvozvo gare gare!
Shandura zvinhu paunenge uchimhanya: Nzira dzekufamba dzisina maturo nekuve nevana vari kutendeuka kubva kumhanya kusvika kumhepo, kana kuedza kushanda munzvimbo uye nemakumbo zvikuru pedyo nepasi (iyi inonzi "fast feet"). Vana vanogonawo kumhanya nemabvi akareba (kusimudza mabvi akasiyana-siyana kumucheto nechikwiriso chimwe nechimwe) kana "chikafu chinokanda" (kukanganisa zvitsinhanho kumabvi nechikamu chimwe nechimwe). Kuchinja kwehutungamiri (kumativi-kuru-kumativi kana kushandura) kunoshanda maviri nemasimba, kuvandudza vana 'kuwirirana.
Easy Exercises for Kids: Kuramba
Tora tsoka idzodzo uye kubva pasi kuti zvive nyore kuita izvo vana vanoda kuita. Anoguma kuvaka musimba simba, utano hwemwoyo uye kutsungirira. Kufara kusvetuka kwevana kuedza kunosanganisira
- Kutumbuka jacks: tambanudza maoko nemakumbo kunze kune shato se starfish paunenge uchibhururuka, dzokera maoko kumativi uye makumbo kuti uende pakunyura
- Tuck anokwira: kufugama mabvi uye kusimudza misoro yakakwirira paanenge achisvetuka
- Zvinokonzera hombera: svetedza kurutivi-ku-kurutivi kana mberi-kuenda-shure pamusoro pekuzvifungidzira
- Rutsoka rumwe-rutsoka: simudza rimwe rondo uye svetuka pamakumbo akamira; zvimwe (iyi ibasa rakaoma dambudzikowo!)
- Mafaro-tsoka dzemuchinjikwa: svetuka zvakananga kumusoro, woyambuka rutsoka rumwe pamberi peumwe; pamusana pekukwira, shandura tsoka uye uende
Zviratidzo Zvisinganzwisisiki zvevana: Squats uye Lunges
Iwe unozviita, uye vana vanogona kuzviita zvakare: Bendai mabvi iwayo (asi kwete kure zvakanyanya ) kune squats nemapapu! Aya maitiro akareruka anovaka simba remakumbo kupa vana chivako chakanaka chemarudzi ose emitambo uye mabasa ehutano. Edza mberi, kumashure, uye mapapu emativi pamwe chete nezvikwata zvekare. Iwe unogonawo kuisa marumusi muchikwata chekutevedzera nekuve nevana vana mushure mokunge vamire pakati pe squats.
Basic Exercises for Kids: Gara-Ups uye Push-Ups
Ita pasi padziviriro yekudzidzira inoshanda yakakosha: Sit-ups, push-ups nemapuranga. Vana vanogona kuita tsika dzepamuviri dzemakumbo, mabhasikoro emakumbo, makumbo-up-sit-ups, nezvimwewo. Kune misiyano yakasiyana-siyana pamusoro pekugara-up-class.
Vana vanogonawo kudzidza kuita zvidzidzo zvekusimbisa-mapa nemapuranga kuti vasimbise miviri yavo yepamusoro uye miviri yakadzika mumusasa uye kumashure. Sezvo nedzimwe maitiro akadai se squats nemapapu, sanganisira izvi mumitambo uye mamwe mabasa ekuita basa (ona danho rinotevera) kuchengetedza vana vanobatana uye vanonakidzwa.
Easy Exercises for Kids: Kudzidzira Maekisesaizi
Kuita zvekurovedza muviri kunakidza vana, tendeuke kuva mutambo. Heano mamwe mazano kubva kumudzidzisi weBOKS Ewunike Akpan.
- Squat relay: Itai kuti vana vaende kumativi akatarisana eimba, vachitarisana. Pa "enda," vana vose vanomhanyira nechepakati pekamuri uye vanosangana mukati. Vanoita zvikwereti zvitatu, vachipa mumwe nomumwe wepamusoro-shanu nemaoko maviri mairi pakati pemiti imwe neimwe. Zvadaro vanozodzokera kunotangira ndokudzokorora. Chinonyanya kukosha ndechekukwirira uye kushamwaridzana kwevanhu. Kana uine boka guru, iwe unogona kuva nemitsetse yekutenderera kumativi pakati pemakumbo kuitira kuti vana vasangane neshamwari yakasiyana pakati pekamuri nguva imwe neimwe.
- Makona: Gurai vana kuitira kuti mumwe nomumwe ave nekona yemusha. Zvadaro ita kuti ivo vamhanyire mukamuri muchitenderedzwa, Pakuona kwako, vanodzokera kumakona avo eimba uye vanoita zvishomanana zvidzidzo (taura, 5 kuruka jacks kana imwe pombi 30-yechipiri). Akpan anorayira kubvumira vana kuti vasarudze kuti chii chavanoita kuti vaite mumakona ega ega kuti vave nehupfumi pamusoro pemutambo wavo.
- Dzokera uye Uzviite: Pa "enda," vana vanomhanya mberi mumigwagwa yakatarwa (ona mufananidzo). Ipapo mudanidzira kuti "Dzoka" saka vanofanira kumhanya zvakare. Pakupedzisira, cue "Hit it!" kuti iite imwe hutano, yakadai sean tuck jump kana squat. Zvakare, ipai vana mazano ekusarudza unyanzvi "hit it".
- Migwagwa: Mukusiyana kweBOKS ye "Red Light, Green Light," pane zvakawanda zviri kuitika mumugwagwa. Vana vanomira uye vanotanga pamagetsi matsvuku uye mavara, asi ivo vanoitawo rutivi rwechiedza chechiedza chejena, bhanny hops pamhanyi ekukurumidza, kubatanidza mabheji uye kumhanya nemumwe wako "carpool," uye kunyange kukwikwidza apo cue iri " mbongoro dzinoyambuka. " Ita zvimwe zvinofamba nevana vako!
Qedzisa nekutarisa
Mushure mokunge urovedza uchitamba nevana, tevera pamwe nedzimwe zvishoma kuti uchengetedze musuru hwakasimba uye hune utano. Nzira yakatambanudza uye inononoka-pasi inogona kubatsirawo kutendeuka kwevana kupinda mune zvekutevedza nyika mushure mekushanda (hey, tinogona kurota!) Uye kubatsira kudzivirira kukuvadzwa.