"Ingabe izingane zingaphakamisa izinsimbi? Indodana yami eneminyaka engu-11 ubudala , onomdlalo omkhulu, ifuna ukuqala ukuphakamisa ezinye izisindo zamahhala ukuze kusize uthole okunye okufanayo."
Ngenkathi i-American Academy of Pediatrics iphikisana nokuphakamisa isisindo, ukuphakamisa amandla, nesakhiwo somzimba sezingane "baze bafinyelele ekuvuthweni ngokomzimba nangamahlumela," bayavuma izinhlelo zokuqeqesha amandla ezinganeni kanye nentsha.
Uyini umehluko?
Isisindo sokuphakamisa nokuqeqeshwa kwamandla
Kokubili ukuphakamisa isisindo nokuphakamisa amandla kubhekwa njengemidlalo yokuncintisana egcizelela "ikhono eliphezulu lokuphakamisa" noma ukuphakamisa isisindo esiningi ngangokunokwenzeka.
Ngakolunye uhlangothi, ukuqeqeshwa kwamandla kuhilela "ukusebenzisa izindlela zokumelana nokwandisa ikhono lomuntu lokuzikhandla noma ukumelana namandla. Ukuqeqesha kungasebenzisa izisindo zamahhala, isisindo somzimba womuntu siqu, imishini, kanye / noma ezinye izinsiza zokumelana ukuze uthole lo mgomo. "
Izindleko Zokuphakamisa Isisindo Sezingane
I-AAP iphinde ikhuthaze ukuthi izingane kufanele zikwazi ukugcwalisa ukuphindaphinda kuka-8 kuya ku-15 kwisethi futhi khumbula ukuthi umgomo awuphakamisi ngangokunokwenzeka. Esikhundleni salokho, izingane zingaqala kancane ukwengeza isisindo ngezinyathelo ezincane njengoba zikwazi ukuqeda kalula amasethi azo.
Lezi zincomo ngokuphakamisa isisindo sezingane akukhona nje ku-AAP noma. I-American College of Sports Medicine ithi futhi "Ngokuphambene nenkolelo yendabuko yokuthi ukuqeqeshwa kwamandla kuyingozi ezinganeni noma ukuthi kungabangela ukuphazanyiswa kwamathambo, i-American College of Sports Medicine (ACSM) iyavuma ukuthi ukuqeqeshwa kwamandla kungaba okuphephile futhi umsebenzi ophumelelayo waleli qembu lobudala, uma nje izinhlelo zihlelwe kahle futhi ziqondiswa kahle.
Kumele kugcizelelwe ukuthi ukuqeqeshwa kwamandla kuyindlela ekhethekile yokuma komzimba okuhlukile emidlalweni yezokuncintisana kanye nokwenza amandla, lapho abantu bezama ukuphakamisa inani elikhulu lokunciphisa emncintiswaneni. Ukuqeqeshwa kwamandla kusho uhlelo oluhlelekile lokuzivocavoca olwenzelwe ukwandisa ikhono lomuntu lokuzikhandla noma ukumelana namandla. "
Ezinye izincomo zihlanganisa:
- ukuhlolwa kwezokwelapha ngodokotela wezingane zakho ngaphambi kokuqala uhlelo lokuqeqesha amandla
- uqiniseke ukuthi ufaka isimiso sokufudumala nokupholisa phansi kuwo wonke umsebenzi
- isimo se-aerobic kanye nawo wonke amaqembu amakhulu omzimba kufanele afakwe ohlelweni lokuqeqesha amandla
- Ukusebenza kufanele kube ngamaminithi angaba ngu-20 ukuya kwangu-30 ubude, izikhathi ezimbili kuya kwezingu-4 ngesonto
I-ACSM iphakamisa ukuthi "isisodwa esisodwa kuya kwezintathu eziphindaphindiwe eziyisithupha kuya kweziyishumi nanhlanu ezenziwa izikhathi ezimbili kuya kathathu ngesonto ngezinsuku ezingekho ezincintweni zitholakale zingenangqondo. Kusukela ngeqoqo elilodwa lemikhiqizo emzimbeni engaphezulu nangaphansi egxila emaqenjini amakhulu ama-muscle vumela igumbi lokwenza inqubekelaphambili lenziwe. Uhlelo lungenziwa inselelo enkulu ngokukhuphula kancane kancane isisindo noma inani lezinhlawulo nokuphindaphinda. "
Okubaluleke kakhulu, qiniseka ukuthi ingane yakho iqondiswe kahle njengoba iqala ukuphakamisa izisindo, ikakhulukazi uma ikwenza ekhaya futhi ngeke iqondiswe umqeqeshi esikoleni noma i-gym. Imisipha ye-muscle yingozi ejwayelekile ebantwaneni abaqala ukuphakamisa izinsimbi futhi abangaqondiswa kahle.
Izinzuzo Zokuqeqesha Amandla
Ngakho-ke akufanele neze udambise ingane yakho 'ekuphakamiseni izisindo ezithile zamahhala,' uma nje yenza kahle.
Kunezinzuzo eziningi ekuqeqesheni amandla.
Ngokusho kwe-AAP, ukuqeqeshwa kwamandla kungasiza izingane:
- ziba namandla, ngisho nangaphambi kokuba zidlule ebusheni futhi zibone ukuzuza komzimba we-muscle
- ngcono ukusebenza kwezemidlalo
- ukuvimbela ukulimala
- ukuvuselela ukulimala
- ukwandisa impilo yesikhathi eside
Khuluma nabantwana bakho abanesithakazelo ekwakheni imisipha yabo mayelana nezithako zeprotheyini , ezingadingeki, futhi mayelana nezingozi zokusebenzisa izinto ezithuthukisa ukusebenza ne-anabolic steroids.
Futhi cabanga ngokuthola umqeqeshi womuntu siqu onokuhlangenwe nakho nabadlali abathintekayo kanye nentsha uma ingane yakho idinga usizo olungaphezulu.
Imithombo
Izitatimende Zenqubomgomo ze-AAP. Ikomidi Lemithi Yezemidlalo Nokufaneleka. Ukuqeqesha Amandla Abantwana Nezingane Ezitholakalayo. Izingane zokwelapha 2001 107: 1470-1472.
Faigenbaum, Avery D., Ed.D. Training Training Force I-American College of Sports Medicine. I-Sports Medicine Bulletin, Umq. 32, inombolo yesi-2, iphe.