"Ngaba abantwana banokuphakamisa izisindo? Unyana wam oneminyaka engama-11 ubudala , onomdla kakhulu, ufuna ukuqala ukuphakamisa izisindo ezikhululekile ukuze ancede afaneleke ngakumbi."
Ngoxa i-American Academy ye-Pediatrics ichasene nokuphakamisa isisindo, ukuphakamisa amandla, kunye nokwakhiwa komzimba kubantwana "baze bafikelele ekuzikhuleni ngokomzimba nangokwemvelo," bayavuma iiprogram zoqeqesho lwabantwana kunye nentsha.
Uwuphi umehluko?
Ukunyusa ukuphakama nokuQeqesha amandla
Ukuphakanyiswa kwesisindo kunye nokuphakanyiswa kwamandla kuthathwa njengezemidlalo ezikhuphisanayo ezigxininisa "ukuphakama okuphezulu" okanye ukuphakamisa ubunzima obunokuba unako.
Ngakolunye uhlangothi, ukuqeqeshwa kwamandla kubandakanya "ukusebenzisa iindlela zokumelana nokwandisa umntu ukuba asebenzise okanye angamkeli amandla. Uqeqesho lunokusebenzisa izixhobo ezikhululekile, ubunzima bomzimba bomntu, oomatshini kunye / okanye ezinye izixhobo zokuxhathisa ukufikelela kule njongo. "U
Ukuphakamisa Izikhokelo Zokuphakamisa Izingane
I-AAP iphinda ikhuthaze ukuba abantwana bafanele bakwazi ukugqiba ukuphindaphinda kwe-8 kuya kwe-15 kwisethi kwaye khumbula ukuba injongo ayiphakamisi kangangoko unako. Kunoko, abantwana banokuqala ngokukongeza ukunyuka kwincinci encinci njengoko banako ukugqiba iisethi zabo ngokulula.
Ezi ngcebiso malunga nokuphakanyiswa kwesisindo sezingane azikho nje kwi-AAP. I-American College of Medicine Medicine ithi kwakhona "Ngokuchasene nenkolelo yendabuko yokuba ukuqeqeshwa kwamandla kuyingozi kubantwana okanye ukuba kunokukhokelela ekuphazamiseni kwethambo, i-American College of Sports Medicine (ACSM) iyavuma ukuba uqeqesho lwamandla lunokukhuseleka kwaye umsebenzi osebenzayo kweli qela leminyaka, ngaphandle kokuba iinkqubo zilungiselelwe kakuhle kwaye zilawulwa ngokufanelekileyo.
Kufuneka ugxininiswe, nokuba kunjalo, ukuba uqeqesho lwamandla luhlobo oluthile lokumelana nomzimba ohlukileyo kwimidlalo yezokukhuphisana nokuxhaswa kwamandla, apho abantu bazama ukuphakamisa inani elikhulu lokuncintisana. Uqeqesho lwamandla lubhekiselele kwinkqubo echanekileyo yokuzivocavoca eyenzelwe ukwandisa amandla omntu wokusebenza okanye ukumelana nomkhosi. "
Ezinye iziphakamiso ziquka:
- ukuba uphononongo lwezonyango ngabazali bakho ngaphambi kokuba uqalise inkqubo yoqeqesho lwamandla
- ngokuqinisekileyo ukuba uquke umgangatho ofudumalayo kunye nokupholisa ukuphosa kuwo wonke umsebenzi
- imeko ye-aerobic kunye nawo onke amaqela amakhulu emisipha kufuneka afakwe kwiprogram yoqeqesho lwamandla
- Ukusebenza kufuneka kube malunga nemizuzu engama-20 ukuya kwe-30 ubude, ii-2 ukuya kwezi-4 ngeveki
I-ACSM iphakamisa ukuba "iisetyenzana ezintathu ukuya kweethathu eziphindwe kabini kwiiveki ezenziwa zimbini ukuya kwethathu ngeveki kwiintsuku ezingapheliyo zifunyenwe ziqikelele. Ukuqala ngesinye sezihlandlo zomzimba eziphezulu nezingaphantsi ezigxila kumaqela amaninzi emisipha vumela indawo ukuba kwenziwe inkqubela. Inkqubo inokuba yinkinga enkulu ngokunyuka ngokunyuka kwesisindo okanye inani leetethi nokuphindaphinda. "
Okona kubaluleke kakhulu, qiniseka ukuba umntwana wakho ulawulwa kakuhle njengoko eqala ukuphakamisa izisindo, ngakumbi ukuba wenzayo ekhaya kwaye akayi kulawulwa ngumqeqeshi esikolweni okanye kwindawo yokuzivocavoca. Ukuxhatshazwa kwemisipha kukulimala okuqhelekileyo kubantwana abaqala ukuphakamisa izisindo kwaye abangalawulwa kakuhle.
Iinzuzo zoQeqesho loMandla
Ngoko mhlawumbi akufanele ukuphazamise umntwana wakho ukuba 'aphakamise izisindo ezingahlawulelwayo,' nje kuphela xa esenza ngokufanelekileyo.
Zininzi iinzuzo ekuqeqesheni amandla.
Ngokutsho kwe-AAP, uqeqesho lwamandla lunokunceda abantwana:
- zomelele ngakumbi, nangaphambi kokuba ziphume ubusuku kwaye zibone ukuzuza kobunzima bomzimba
- ukuphucula ukusebenza kwezemidlalo
- ukuthintela ukulimala
- ukuvuselela ukulimala
- ukuphucula impilo yexesha elide
Yithetha nabantwana bakho abanomdla ekwakheni imisipha yabo malunga neeprotheni ezongezelelweyo , ezingenakudinga, kunye neengozi zokusebenzisa izinto eziphucula ukusebenza kunye ne-anabolic steroids.
Yaye qwalasela ukufumana umqeqeshi wakho onamava kunye nabaselula xa umntwana wakho efuna uncedo olungakumbi.
Imithombo
Iingxelo zeNkqubo ze-AAP. IKomiti yeMidlalo yeMidlalo kunye nokuPhepha. UkuQiniswa koMbane ngabantwana nakwi-Adolescents. Iingcali zonyango 2001 107: 1470-1472.
Faigenbaum, Avery D., Ed.D. UQeqesho loLutsha. Ikholeji yaseMelika yaseMidlalo. Ezemidlalo zeMidlalo yeBulletin, Vol. 32, iNombolo 2, iphepha 2.8.