Ukuzivocavoca kwezingane kufuneka ujabule. Esikhundleni sokuba "usebenze," cinga nje ngokuba "umdlalo wokudlala." Leli gama lisetyenziswe ngu-Ewunike Akpan, ongumqeqeshi womntu oqinisekisiweyo yi-American Council kwi-Exercise, kunye nomphathi onxulumene nommandla we-Atlantic kwi-BOKS (Yakha i-Kids's Success's Success). I-BOKS yinkqubo yokuxhotyiswa kwezikolo ezikolweni eziphambili kunye nendawo ephakathi, kwaye konke kukuzonwabisa kunye nemidlalo! Abantwana bafika esikolweni malunga nemizuzu engama-45 ngaphambi kwexesha, kwaye bachithe ixesha ngexesha lokuzonwabisa, umdlalo osebenzayo. Yindlela enhle yokongeza impilo kwindlela yabo yemihla ngemihla. Kwaye kubancedisa ukuba baphumelele esikolweni kakhulu-kokubili kwizifundo kunye nokuziphatha.
Ngoko zilandelayo iziphakamiso zokuzivocavoca lula kubafundi-iintshukumo kunye nemidlalo abaya kuyanandipha kwaye bazuze kuyo, kwaye akufuneki zixhobo, okanye iindawo ezinkulu zangaphandle, ukuba zenze. Zingenziwa kwiincinci ezincinane zemizuzu emi-5-10, okanye unokwenza uchungechunge oluninzi kunye ixesha lokudlala ixesha elide. Qala ngemizuzu embalwa yokuzifudumala ukuze ufumane imisipha kunye neentliziyo zihamba.
Uqeqesho oluyisiseko lwabantwana: Ukuqalisa
Ukugijima kusemgangathweni olula kakhulu wokuzilolonga, kwaye uphelele abantwana. Bayayithanda! Izingane ziyakwazi ukuphuma ngaphandle, kodwa nangaphakathi: kwindawo yokuzivocavoca, phantsi kwebala, okanye ngeenxa zonke (nakweenxa zonke, kunye neenxa zonke) itafile enkulu. Ukugijima nako kudibaniswa nezinye izinto ezihambayo kwimidlalo, njengemidlaliselo ye-relay. Eyona nto kamva!
Shintsha izinto ngelixa usebenza: Iipateni zentshukumo ezihamba phambili ngokuba nezingane zitshintshe ukusuka ekuqhubeni, okanye zama ukuhamba kwindawo kunye neenyawo ezikufutshane nomhlaba (oku kuthiwa "iinyawo ezikhawulezayo"). Abantwana banako ukugijima ngamadolo aphakamileyo (ukuphakamisa amadolo ajikelezayo esifubeni ngesinyathelo ngasinye) okanye "ukukhaba" (ukukhaba izithende ezitshintshileyo kumanqwanqwa ngesinyathelo ngasinye). Utshintsho lwekhokelo (kwicala ukuya kwicala okanye ukujika) sebenze zombini imisipha kunye nobuchopho, ukuphucula ukulungiswa kwezingane.
Ukuzivocavoca okulula kubantwana: Ukuhlahlela
Fumana ezo ziinyawo uze uphume emhlabathini ukuze usebenzise ukuzivocavoca lula ukuba abantwana bafune ukukwenza. Ukuhlaziya ukwakha amandla omzimba, ukuqina komzimba kunye nokunyamezela. Ukuzonwabisa ngokuzenzekelayo kubantwana ukuzama kuquka
- I-jacking jacks: welula izandla kunye nemilenze ngaphesheya kwanjenge-starfish ngenkathi ugxuma, buyela emacaleni nasemilenzeni ukuze ufikelele ekuhlaleni
- I-Tuck ihamba: ukuguqa ngamadolo nokuphakamisa izithende eziphakamileyo ngelixa uqaqa
- Ukuphazamisa izibonda: gxuma kwicala ukuya kwicala okanye u-front-back-back phezu kokuzenza ngathi
- Ukunyuka kweenyawo enye: phakamisa idolo elinye kwaye ugxume kumlenze wokuma; enye enye (leyona mngeni omkhulu mngeni!)
- Iinyawo ezihamba ngeCriss: gxuma ngqo, uze uwele inyawo elinye phambi komnye; kwi-jump next, ukutshintsha iinyawo kwaye uqhubeke
Ukuzivocavoca okulula kwabalandeli: ama-Squats namaLunges
Uzenza, kwaye abantwana banokuzenza nabo: Bendisa loo magolo (kodwa kungekude kakhulu ) kuma squats nemiphunga! Ezi zenzo ezilula zakha amandla omlenze wokunika abantwana isiseko esihle kuzo zonke iintlobo zemidlalo kunye nempilo. Zama phambili, ngasemva, kunye namacangca emacaleni kunye nezikwere zokudala. Ungaphinda udibanise i-jumps kwi-squat ulandelelwano ngokuba nezingane ezinomdla emva kokuma phakathi kwama-squats.
Uqeqesho oluyisiseko lwabantwana: Hlala-Ups kunye ne-Push-Ups
Hamba umgangatho wesenzo esisiseko esisebenza ngundoqo: i-Sit-ups, i-push-ups namapulangwe. Abantwana banokwenza izikhwama zesisu zomzimba, i-buncle crunches, imilenze-up-ups, kunye nokunye. Kukho iintlobo ezininzi kwi-classic sit-up.
Abantwana banokufunda ukwenza izinto ezisisiseko kunye neeplani ukuqinisa imizimba yabo ephezulu kunye nemizimba engundoqo kwi-abs nangemva. Njengoko kunye nezinye izenzo ezifana nezikwele kunye nemiphunga, zibandakanya ezi zinto kumidlalo kunye neminye imisebenzi yokuzivocavoca (jonga isinyathelo esilandelayo) ukugcina abantwana bexhala kunye nokuzonwabisa.
I-Exercises Easy for Kids: Iimidlalo zokuzivocavoca
Ukuze wenze umsebenzi ococekileyo kubantwana, yibuyisele ibe ngumdlalo. Nazi ezinye iimbono ezivela kumlawuli weBOKS u-Ewunike Akpan.
- I-squat edluliselweyo: Ngaba abantwana banamathele kumacandelo ahlukeneyo kwigumbi, bejongene. "Hamba," zonke iikhampasi zigijimzela kwiziko legumbi kwaye zidibana phakathi. Benza izikwere ezintathu, banikezana ngokuphakamileyo ezintlanu ngezandla zombini phakathi kweempendulo nganye. Emva koko babuyela ekuqalekeni baze baphinde. Ugxininiso kwiindawo eziphezulu kunye nentlalo yoluntu. Ukuba unayo iqela elikhulu, unokuba nemigca yokujika phakathi kwe-reps ukuze abantwana badibane nomhlobo ohlukileyo phakathi kwegumbi ngalinye.
- Amacangca: Hlukanisa abantwana ukuze ngamnye abe nekona lekhaya. Bese ubagijime ngeenxa zonke kwigumbi kwisangqa, kwi-cue yakho, babuyele kwikona yabo yasekhaya baze benze okulula ukuzivocavoca (bathi, i-jack 5 okanye iplanki enye yesibini). U-Akpan ukhombisa ukuvumela abantwana ukuba banqume ukuba benze ntoni ekwenzeni nganye kwikona ukuze banike ubunini ngaphezu komdlalo wabo.
- Buyela Uze UyiKhe: "Hamba," abantwana baqhubela phambili kwimigca ekhethiweyo (bona isithombe). Emva koko memezele "Emuva" ngoko kufuneka baqhubeke. Ekugqibeleni, cinga "Hit it!" ukubandakanya esinye isakhono, njenge-tuck jump or squat. Kwakhona, nikeza abantwana ingeniso ekukhetheni i-"hit it".
- I-Traffic: Kule BOKS ukuhluka kwe "Ukukhanya okuBomvu, ukuKhanya okuKhanya," kunokuqhubeka nokuqhubeka kwindlela. Abantwana bayeke baze baqale kwiibane ezibomvu neziluhlaza, kodwa banokwenzela ukukhanya okubomvu ngokukhanya okwesibhakabhaka, i-bunny ihamba ngokukhawuleza kwi-bumps, ikhonkco idibanisa kwaye ihamba kunye neqabane layo "i-carpool", kwaye i-gallop xa i-cue " iweleya. " Yenza ezinye ihamba kunye nezingane zakho!
Ukugqiba ngokuThathela
Emva kokuzivocavoca ukudlala nabantwana, landela ngokulula okulula ukugcina izihlunu zizinzile kwaye ziphilile. Ulandelelwano olululayo kunye nokuphola ngokuncinci kunokunceda abantwana beentshintsho kwiimeko ezihamba phambili emva kokusebenza (hey, sinokuphupha!) Kwaye sincede ukunqanda ukulimala.