Izingane zingaqala nini ukuqeqesha amandla, futhi kufanele ziyenze kanjani?
Ingabe ukuqeqeshwa amandla kwezingane kungumqondo omuhle? Yebo! Ukwakhiwa kwamandla emisipha kunikeza izinzuzo eziningi (kokubili izingane kanye nabantu abadala). Isisindo somzimba nokuzivocavoca umzimba kungenza ngcono amathambo amaminerali (ngamanye amazwi, yenza amathambo aqine). Kungakha ukuzethemba kwengane yakho (ongathandi ukuzwa eqinile?). Kungathuthukisa ukulinganisela kwayo ngisho namazinga akhe e-cholesterol.
"Ukuqeqeshwa kwamandla, uma kwenziwa kahle, kungathuthukisa impilo yonke yabantwana kanye nentsha yazo zonke amakhono okudlala," kusho uCatherine Stabenow Dahab, MD, oye wahlola ngokugcwele ucwaningo lwesayensi ngalesi sihloko (eshicilelwe encwadini yezemidlalo yezemidlalo Sports ). Ukuqeqeshwa kwamandla kungathuthukisa ukusebenza komdlali wakho emdlalweni wakhe. Kungabuye kukhuthaze umzimba, futhi usize ingane yakho ibe nesisindo esinempilo futhi isilondoloze.
Kukhona izingozi ezihlobene nokuqeqeshwa kwamandla, njengokukhula kwe-plate plate nokulimala okuphansi emuva. Kodwa-ke, "izinzuzo zezempilo zokuqeqeshwa kwamandla zidlula kakhulu izingozi ezingase zibe khona," kusho uDkt. Dahab.
Kufanele Kuqiniswe Nini Ukuqeqeshwa Kwezingane?
Ngisho nabasenkulisa ( abaneminyaka engama-3 kuya ku-5 ) bangakwazi ukuqinisa isitimela, nakuba lokhu akusho ukuthi kufanele baphakamise izisindo. Kunalokho, bangenza izivivinyo ezilula ezisebenzisa isisindo somzimba njengokumelana-futhi kumnandi futhi.
Zama i-cobra push-ups, isibonelo: Izingane ziqala ukuwa phansi phansi, ngezandla ngaphansi kwamahlombe kanye nezintambo ezigobile. Bese baphakamisa, bephakamisa amakhanda abo kanye nezifuba phezulu nangaphambili (kodwa ukugcina izandla, izibilini, izimbongolo, nemilenze phansi).
Phakathi kweminyaka engama-6 no-9 , izingane zingaqala ukusebenzisa imishini yokwengeza ukumelana ngaphezu kwesisindo somzimba.
Zama ukumelana namaqembu noma amashubhu, noma izibani zemithi elula noma izinsimbi zesandla. (Ungenza futhi izinto zakho ezisezintweni ngezandla zasendlini .) I-American Academy of Pediatrics yenze ukuqeqeshwa kwamandla kwabaqalayo uhlelo lokusebenza lwe-iPod, i-iPhone, ne-iPad. Ibizwa ngokuthi i-IronKids futhi ihlanganisa ama-demos wokuzivocavoca umzimba, umzimba ophezulu, nomzimba ophansi. Ungasebenzisa futhi uhlelo lokusebenza ukudala ukusebenza komkhuba futhi usethe imigomo nezikhumbuzi.
Ngemuva kokukhulelwa , imisipha ingaqala ukuphakama ngenxa yokuqeqeshwa kwamandla. Kule minyaka, izingane zidinga ukufundiswa ngezingozi ze-anabolic steroids. I-Steroids ayikho emthethweni futhi iyingozi, kanti ezinye izithako zokwakha imisipha-ngisho nezitshalo ezithandwa ngokuthi "ziphephile" -ngenzeka futhi.
Ukuqeqeshwa Okunamandla Okuphephile Kwezingane
Kuyo yonke iminyaka, gcizelela ukuhamba okuhamba kancane, okulawulwayo kanye nefomu elifanele. Umqondo wukukwenza imisipha ibe namandla, hhayi impela kakhulu (njengabenza umzimba). Ngaphambi kokukhuthaza ingane yakho ukuba iqinise isitimela, qiniseka ukuthi uvuthiwe ngokwanele ukuze alandele izinkomba futhi enze ukunyakaza ngokuphepha.
Izingane nezintsha kufanele zilandele uhlelo lokuqeqeshwa kwamandla ngezifiso ngokususelwa eminyakeni yobudala, ukuvuthwa, nemigomo (njengokuqinisa imisipha ayisebenzisela ezinye zezemidlalo ). Thola iseluleko esivela kumqeqeshi noma umqeqeshi onokuhlangenwe nakho neminyaka yengane yengane yakho.
Umkhuba ophelele kufanele uhlanganise:
- Ukuqondiswa kwabantu abadala (njalo!)
- Imizuzu emihlanu kuya kwemi-10 yokuzivocavoca
- Ukuzivocavoca usebenzisa izinto ezihlukahlukene zokumelana (izisindo zamahhala, imishini yesisindo, amabhola ezemithi, ama-resistance / bands)
- Izivivinyo ezimbili kuya kwezingu-3 zamaqembu amakhulu omzimba (izingalo, amahlombe, imilenze, isisu, phezulu nangaphezulu, esifubeni)
- Ukuzivocavoca okukhuthaza ukulinganisela phakathi kokuguquguquka nokudlulisa amalunga
- Isisindo / ukumelana okuvumela ukuphindaphinda okungu-10 kuya ku-15 kwisethi ngayinye; umqeqeshi oqeqeshiwe kufanele afundise ifomu elifanele, futhi usize izingane zifunde ukuthi zingakanani isikhathi futhi zengeze nini
- Imizuzu engu-5 kuya kwemi-10 elula futhi elula
> Umthombo
UDahab MD, uKatherine Stabenow, noMcCambridge MD, uTeri Metcalf. Ukuqeqesha Amandla Ezingane Nezingane Ezisakhulayo: Ukukhulisa I-Bar for Young Athletes? Impilo Yezemidlalo: Indlela Eyinkimbinkimbi Yomphakathi , May / June 2009 vol. 1 no. 3.