Momwe mungaphunzitsire mwana kuchita zolimbitsa thupi molondola kuchokera pansi: zosunthira ana

Makolo ambiri omwe amaganiza mozama za maphunziro akuthupi a ana awo sadziwa kuphunzitsa mwana kukankha pansi. Musanayambe maphunziro a ana, m'pofunika kupanga pulogalamu yoyenerera yophunzitsira. Kukula kwa thupi kwa ana kuyenera kuchitika motsogozedwa ndi makolo, pokhapokha pankhaniyi njirayi idzakhazikika mogwirizana momwe zingathere.

Kodi ndiyenera kukakamiza mwana wanga kuti azichita zomwe akufuna?

Makolo ambiri sadziwa ngati kukakamizidwa ndi kothandiza kwa ana, motero sakuchita changu ndi izi. Tisanaphunzitse, tiyeni tiwone kuti kukakamiza ndi chiyani?

Uku ndikumachita masewera olimbitsa thupi komwe kumachitika chifukwa chothandizidwa mutatambasula manja anu. Wothamanga amakweza ndikutsitsa thupi pogwiritsa ntchito mphamvu ya mikono ndi minofu ya pectoral, kukhalabe wolimba thupi pamagawo onse ophedwa.

Kuphunzitsa mwana kuchita zolimbitsa pansi ndikofunikira, zikadakhala choncho chifukwa ndichabwino kwambiri kulimbitsa minofu ya lamba wamapewa. Pogwira ntchito, zotsatirazi zikukhudzidwa:

• Zovuta
• Minofu ya pectoral;
• Minofu ya Deltoid;
• Kukula kwambiri;
• Ma Quads;
• Press;
• Kubwerera;
• Zala zakumanja ndi ziwalo zamanja.

Zilibe kanthu yemwe akuyesera kuphunzira kuchita zodzikakamiza, mwana kapena wamkulu - zolimbitsa thupi ndizopindulitsanso aliyense. Mwana wolimbalimba amakula wamphamvu, wolimba, amalimbitsa chitetezo, amalumikizana bwino, ndikupanga maluso osiyanasiyana.

Tiyeni tikambirane zambiri za zabwino zakukakamizidwa kwa ana?

Ubwino wochita masewera olimbitsa thupi

Musanaphunzitse mwana wanu kuchita zolimbitsa thupi molondola, tiyeni tiwonetsetsenso kuti cholinga chathu ndicholondola. Ingoyang'anani mndandanda wolimba wazabwino ndipo khalani omasuka kuyamba maphunziro!

1. Kuchita masewera olimbitsa thupi kumakhazikitsa lingaliro lakukhazikika, kumaphunzitsa kulumikizana pakati pa thupi lakumtunda ndi lotsika;
2. Zimalimbitsa mwathupi, zimapangitsa mwana kukhala wamphamvu, wamphamvu;
3. Kuchita zolimbitsa thupi nthawi zonse kumalimbitsa chitetezo cha mthupi, kumakhudza kukula ndi chitukuko chonse;
4. Zatsimikiziridwa kuti masewera ali ndi gawo labwino pamaluso aana;
5. Makalasi amaphunzitsa kudziletsa, kupirira, udindo, kukhala ndi malingaliro oyenera pa ukhondo ndi thupi lanu;
6. Mwana ayenera kuphunzira kuchita kukankhira pansi kuchokera pansi chifukwa zolimbitsa thupi zimalimbikitsa kukula kwamphamvu kwa atolankhani a ana, minofu ya mikono ndi chifuwa, kumalimbitsa malo ndi mitsempha;
7. Mukamaphunzira, magazi amayenda mofulumira, magazi amakhala ndi mpweya wambiri, zomwe zikutanthauza kuti khungu lirilonse limalandira chakudya chopititsa patsogolo, chomwe chimakhudza thanzi lathunthu;
8. Masewera amakhudza kwambiri mayanjano omwe ana amakhala nawo, ndichifukwa chake kholo lililonse liyenera kulimbikitsa ndi kulimbikitsa kufuna kwawo kuchita masewera olimbitsa thupi.

Chonde dziwani kuti ngati simutsatira njira yolondola yokankhira, maubwino onse atha kuchepetsedwa mpaka zero. M'malo mwake, mumatha kuvulaza ana mwakuchulukitsa zimfundo kapena minofu yanu. Ndikofunika kuphunzitsa osati njira yolondola yokha - ndikofunikira kuchita zolimbitsa thupi ndi thanzi labwino komanso mosangalala. Komanso, funsani dokotala ngati mwana wanu ali ndi zotsutsana zamasewera.

Kodi mutha kukankha zaka zingati?

Chifukwa chake, tikukhulupirira kuti takutsimikizirani, ndikofunikira kuphunzitsa mwana kukankha pansi. Komabe, makolo omwe amakayikira kufunsira kwa ntchitoyi nawonso, mwa njira yawo, alidi olondola. Pakadali pano, malo oyenera pankhaniyi zimatengera zaka za mwanayo. Ndikofunikira kuchita chilichonse munthawi yake - ndipo palinso malire azaka zolimbikitsira.

Tiyeni tiwone kuyambira zaka zingati zomwe mwana amatha kupitiliza kuchita izi - tikupatsani yankho lokwanira la funso ili:

• Kuyambira zaka 3 mpaka 6, ndikofunikira kuyang'ana kusinthasintha ndi pulasitiki, ndiye kuti, kuchita zolimbitsa thupi. Ndi ukalamba, munthu amataya kukhathamira kwa minofu ndi mitsempha, chifukwa chake, ndikofunikira kuyambira ubwana kuphunzitsa munthu kukonda kutambasula, kupanga maziko olondola;
• Kuyambira zaka 6-7, mutha kuyamba kulowa mu zovuta zamagetsi. Lumikizani zolimbitsa thupi atolankhani, ma push-up, squats, kuthamanga, kukoka.
• Kuyambira zaka 10, mutha kuyamba maphunziro ndi zolemera zopepuka, kapena kusokoneza zomwe zidachitika kale. Muyenera kugwira ntchito motsogozedwa ndi wophunzitsa, ndiye yekha amene angakuphunzitseni momwe mungapangire zinthu zonse molondola. Zipangizo zamagetsi zopangika sizimapangidwabe, motero, katunduyo ayenera kukhala ochepa.
• Kuyambira ali ndi zaka 12, achinyamata amatha kulumikizana mosamala ndi zolemetsa zazing'ono.

Chifukwa chake, timalingalira kuti ndikofunikira kuphunzitsa mwana kuchita zikakamizo kuyambira zaka 6-7, ndiye kuti, kuyambira pomwe amalowa sukulu. Pofika zaka 10, kukakamizidwa pafupipafupi kumatha kukhala kovuta ndi ma subspecies ovuta (ophulika, omenya nkhonya, akukweza miyendo mpaka pachimake). Wachinyamata wazaka 12 amatha kuyamba kuphunzira zolimbitsa thupi, zolimbitsa thupi, kuchita zovuta zovuta kwambiri (kudzanja limodzi, pa zala).

Makhalidwe azokakamiza za ana

Musanaphunzitse mwana wanu kuchita zodzikweza, werengani malingaliro pansipa:

1. Ndikofunikira kuwunika mokwanira kuchuluka kwa maphunziro a mwanayo. Ana omwe ali ndi minofu yopanda bwino ayenera kuyamba ndikulimbitsa thupi mopepuka. Kuwonjezeka pang'onopang'ono kwa katundu kumakuthandizani kuti pang'onopang'ono mukonzekeretse minofu yanu njira yakukankhira. Pankhaniyi, mwanayo sangataye chidwi chake, sangakhumudwe ndi kuthekera kwake;
2. Mutha kuphunzitsa mwana kuchita zoyambira kuchokera pomwepo, koma ndikofunikira kwambiri kuti mumusonyeze njira yolondola. Onetsetsani kuti mukudziwa momwe mungapangire zolimbikitsira;
3. Ganizirani momwe mwanayo amafunira kuti aphunzire kuchita zambiri. Simuyenera kumutsimikizira kuti agwire ntchito molimbika. Makolo omwe akufuna kudziwa zamomwe angapangire mwana wawo kuti apange ma push-up ali panjira yolakwika kuyambira pachiyambi pomwe. Unikani ngati mwana wanu ali wokonzeka kunyamula katundu wotere, kuti ndiwachangu, wofulumira, wokangalika, othamanga motani?
4. Pangani pulogalamu yomveka bwino yamakalasi, njira yokhayo yomwe mungaphunzitsire mwana wanu kuchita zochotsa pansi mwachangu komanso molondola.

Njira yokankhira

Chifukwa chake, tiyeni tichite malonda molunjika - nazi momwe tingapangire zolondola molondola kwa anyamata azaka 6-12:

• Onetsetsani kuti mukutentha. Tambasulani mikono yanu, thupi, pangani masinthidwe ozungulira kuti mutenthe malo anu;
• Malo oyambira: chithandizo chogona pamanja otambasulidwa, miyendo ili pamapazi. Thupi lonse limapanga mzere wolunjika kuchokera kumutu mpaka zidendene;
• Limbikitsani mimba yanu ndi matako;
• Pamene mukupuma, lolani mwana ayambe kukhotetsa zigongono, kutsitsa thupi pansi;
• Zovalazo zikangopanga ngodya yolondola, malo otsikitsitsa amafikiridwa, pomwe chifuwa chimagwira pansi;
• Pakutulutsa, chifukwa chakulimba kwa manja, kukweza kumachitika;
• Kholo liyenera kuwunika momwe thupi liliri - kumbuyo sikunapangidwe, mfundo yachisanu siyituluka, sitigona pansi ndi chifuwa.

Mungayambire pati?

Nthawi zambiri sizotheka kuphunzitsa mwana kuti azichita bwino pansi. Osadandaula, zonse ziyenda bwino, patangopita nthawi pang'ono. Yesani kuphunzitsa mwana wanu kusiyanasiyana pang'ono:

• Kankhani kuchokera kukhoma - tsitsa minofu ya pectoral. Tikukulimbikitsani kuti tisunthe pang'onopang'ono kuchoka pachithandizocho, kenako ndikupita ku benchi;
• Kukweza kwa benchi - kukweza thandizo lopingasa, kumakhala kosavuta kukweza. Chepetsani kutalika kwa benchi pang'onopang'ono;
• Ma bondo push-ups - njirayo imachepetsa katundu kumbuyo kwenikweni. Mukangomva kuti minofu ndi chifuwa cha mwanayo ndizolimba, yesani zolimbitsa pansi.

Njira yochitira izi sizimasiyana ndi zakale: kumbuyo kuli kowongoka, zigongono zimakhazikika mpaka 90 °, kutsitsa / kupumira, kukweza / kutulutsa. Chitani masewera olimbitsa thupi nthawi 15-25 maseti awiri.

Mofananamo, kuti mulimbitse minofu, chitani thabwa ndi manja otambasula - tsiku lililonse masekondi 40-90 m'magawo awiri.

Ndikofunikira kwa ana azaka zisanu ndi ziwiri kuti azichita zolondola molondola, zomwe zikutanthauza kuti samalani kwambiri kuti muchotse zolakwika. Kumbukirani, ndizosavuta kuphunzitsa kuposa kubwezeranso, choncho siyani kubera muzu: kuzungulira msana wanu, kugwedeza matako anu, kugona thupi lanu pansi, kugwira mawondo anu pansi, ndi zina zambiri. Onetsetsani kuti mwanayo akupuma moyenera ndipo musakhazikitse katundu wambiri.

Kusiyanasiyana kovuta

Monga tanenera pamwambapa, pafupi zaka khumi, mutha kupita kuzinthu zovuta kwambiri. Tiyeni tiwone momwe tingapangire zokakamiza za mwana wazaka 10 komanso mitundu iti ya masewera olimbitsa thupi yomwe iyenera kuphunzitsidwa:

1. Ndi thonje. Pakukweza, othamanga amachita zomwe zimaphulika, ndikukankhira thupi. Komanso, ayenera kukhala ndi nthawi yowomba m'manja asanaike manja ake pansi;
2. Ndi kupatukana kwa manja. Zofanana ndi zomwe zidachitika m'mbuyomu, koma m'malo mwa thonje, wothamanga amafunika kuponyera thupi mmwamba kuti akhale ndi nthawi yowongoka ndikung'amba manja ake pansi;
3. Ndi miyendo yothandizidwa pa dais. Vutoli limasokoneza kusiyanasiyana kwamakedzana, koma ndiyofunikira kuphunzitsa mwana kuchita zodzikakamiza. Pochita kuphedwa, pamafunika khama, zomwe zikutanthauza kuti magulu onse omwe apezeka asonkhanitsidwa.
4. Pambuyo pazaka khumi ndi ziwiri, mwana akhoza kuphunzitsidwa kukweza pansi ndi nkhonya kapena zala;
5. Kusiyanasiyana kovuta makamaka kumaphatikizapo kukankhira pamanja ndikukankhira dzanja limodzi. Njirazi zimafuna kuti mwana akhale ndi thanzi labwino.

Pomaliza, tikufuna kunena kuti ndikofunikira kuti anyamata azikakamiza. Bambo aliyense ayenera kuphunzitsa mwana wake, ndipo koposa zonse, ndi chitsanzo chake. Izi ndizochita zolimbitsa thupi zomwe zimawonetsa mphamvu ndikuyika maziko a mawonekedwe amtsogolo amunthu. Ikupezeka pamiyezo yonse ya TRP komanso m'masukulu. Ankachita masewera onse. Kuphunzitsa mwana kuchita zolimbitsa pansi sikuli kovuta konse, makamaka popeza njirayi ndi yophweka kwambiri. Ntchito yanu yayikulu ndikukonzekera minofu yonyamula. Ngati thupi ndi minofu zakonzeka, mwana wanu sadzakhala ndi zovuta zokakamiza.

Onerani kanemayo: Azimai awili amwalira nthawi imodzi pa ngozi, Nkhani za mMalawi (November 2024).