Ukuzivocavoca umzimba kubalulekile kwimpilo yethu Ewe kunjalo, nangenxa yabantwana bethu.
Ngoku abantwana benza umthambo omncinci. Sisikhalazo esiye sasiva sonke ngamanye amaxesha kwingcali.
Ngokuqinisekileyo nathi ngokwethu sityhola inkqubela phambili kwezobuchwephesha, i-intanethi, iifowuni eziphathwayo okanye imidlalo ekwi-intanethi abantwana bethu abayichitha imini behleli phambi kwesikrini kwaye baya behlala behleli kwaye banolwalamano olubi.
Ukwazisa umthambo kubantwana bethu bemihla ngemihla yindlela elungileyo yokuba baqhubeke nokuzilolonga njengabantu abadala.
Izibonelelo zokuzilolonga rhoqo
Umsebenzi womzimba ebantwaneni ubalulekile ekuthinteleni izifo ezininzi ezinganyangekiyo.
Zilolonge kakuhle
Ukukhula
Ukuzilolonga kubalulekile ukuze amathambo akhule kakuhle. Ukuqina kwethambo kuyanda, kuba umthambo wenza ikhalsiyam ibanjwe ngcono kwaye ifakwe kwithambo, iyomeleza.
Kwangokunjalo, umthambo unendima ebalulekileyo kuphuhliso lwezihlunu, umsipha ongahambisi ndawo ...
Ukuthintela ukutyeba kakhulu kunye nokutyeba kakhulu
Ukuzilolonga rhoqo kunceda umzimba utshise amanqatha, ugcine ubunzima kwimida efanelekileyo yobudala.
Intliziyo nemiphunga
Intliziyo kunye nemiphunga inoxanduva lokufaka ioksijini kwigazi lethu kwaye ilisasaze emzimbeni wonke.
Xa sisenza umthambo kakhulu, inkqubo ye-cardiorespiratory kufuneka ihambelane nokugcina lo msebenzi ubalulekileyo. Ukuqinisekisa ukuba umzimba uyaphendula kwimithambo kwaye uyachacha emva koko.
Oku kukwazi ukuphendula kwimizamo kunokuqiniswa ukususela ebusaneni ngokukhuthaza umntwana ukuba azilolonge rhoqo.
Umsebenzi wamathumbu
Ukuzivocavoca rhoqo kuphucula ukwetyisa kwaye kunceda ukuseka isingqisho esifanelekileyo samathumbu.
Ukuzikhusela
Ukuzivocavoca umzimba ngokulinganayo kuphucula ukuphendula komzimba.
Yandisa ukujikeleza iiseli ezimhlophe zegazi, ikhusela umzimba kuphuhliso lweeseli zomhlaza kunye nosulelo olubangelwa ziintsholongwane, ibhaktiriya kunye nezidleleli.
Xa usenza umthambo, sonyusa kancinci iqondo lobushushu emzimbeni, nto leyo eyenza kube nzima ngakumbi ukuba intsholongwane okanye ibacteria ikhule ngokukhululekileyo.
Ukuthintela isifo seswekile kunye nesifo sentliziyo
Iyanciphisa inani le-triglycerides kunye ne-LDL cholesterol egazini kwaye inyusa amanqanaba e-HDL (elungileyo) ye-cholesterol. Ukunciphisa umngcipheko wezifo zentliziyo ebudaleni.
Yehlisa umngcipheko wokubandezeleka Diabetes uhlobo II kunye noxinzelelo lwegazi.
Ulungelelaniso
Hambisa umzimba ngamacandelo awo ahlukeneyo kwaye ulawule kwaye ulawule izinto ngaxeshanye (ibhola, irakethi ...) Inceda ukukhula kwengqondo yonyana wethu, ukuphucula ulungelelwaniso, ibhalansi, ukucinga, ukuqonda indawo okanye amandla.
Ukuphuhliswa kwengqondo kunye nentlalo
Ngomdlalo kunye nemidlalo umntwana uya kufunda ukudlala iindima ezahlukeneyo kwiqela, ukuthatha uxanduva nokuqonda nokuhlonipha imigaqo emiselweyo.. Uya kuba neemeko ezintsha, iimvakalelo ezintsha. Ukuthatha nokuthoba imiceli mngeni eyahlukeneyo kunye nempumelelo enokubakho okanye ukusilela kwabo.
Ukunciphisa uxinzelelo kunye noxinzelelo
Ukuzilolonga kuvelisa ukukhutshwa kwe "endorphins." Ezi zihormone ezinoxanduva lokubangela imvakalelo yokuba sempilweni kunye namandla. Ekupheleni kokuzilolonga sonke siziva ukuba sinentlalo ...
Ukuzivocavoca kunceda ukujongana neengxaki ngendlela efanelekileyo.
Ngendlela efanayo neyenziwa ngumzimba kubantwana ukonwatyiswa kwaye ulibale okomzuzwana malunga nemisebenzi yemihla ngemihla enoxinzelelo, enje ngezifundo, iimviwo ...
Ithintela imikhwa eyingozi
Ixesha lokufikisa lixesha elinzima, apho kunqabile ukuba bafune ukuzama izinto ezintsha. Uxinzelelo loontanga lomelele kwaye kunzima kubazali ukuthintela isimilo esithile.
Ngumzuzu apho icuba okanye iziyobisi zikhohlisa kakhulu umntu.
Un inkwenkwe okanye intombazana owenza imidlalo qho uyaqonda ukuba le mikhwa iyabathintela ekwenzeni iinzame abazidingayo ukugcina inqanaba elifanelekileyo kwezemidlalo okanye kwimisebenzi abayenzayo, ke oko kudla ngokuba nzima ngakumbi ukuziqala.
Thintela kwaye ulwe nendlela yokuhlala phantsi
Indlela yokuphila kukuhlala nje sesinye sezifo zenkulungwane yethu, esibangela iingxaki zempilo ezininzi, ezomzimba nezengqondo kwixa elizayo.
Abo bachitha ixesha labo lokuzonwabisa kwimidlalo bathintela ixesha elininzi lokuhlala kunye nokuzonwabisa kwezinye iindlela. Ezinye zazo Ukuhlala endaweni ezizezinye ikwangunobangela weziyobisi ezithile ebudaleni. Iingcali ziqala ukukhalisa i-alamu malunga nokuqala kokuchaphazeleka kwezi ziyobisi.
Kubalulekile ukuba singenise imithambo kwimisebenzi yomntwana yemihla ngemihla.
Ixesha lesikolo, umsebenzi wesikolo, kunye nokulala ebusuku kuthatha ixesha elininzi, kwaye kwenza abantwana bethu ukuba bachithe iiyure ezininzi kufuneka behleli phantsi.
Ingxaki ivela xa umntwana, endaweni yokuphuma aye kudlala okanye athathe uhambo esitratweni okanye epakini, abukele umabonwakude okanye adlale ikhompyuter okanye imidlalo yevidiyo.
Njengokuba singenako ukunciphisa iiyure zokulala, ezesikolo okanye ezo zisetyenziswa kwizifundo zasekhaya, sinokuqala ngokunciphisa ezo yure zikamabonakude okanye ividiyo, sizitshintshele kwimisebenzi yangaphandle
Ungathatha ithuba lemisebenzi yemihla ngemihla ukuzilolonga. Nanini na apho sinakho, siyakukhuthaza umntwana ukuba ahambe kwaye akhwele kwizinyuko endaweni yokusebenzisa izinto zokuhamba, iilifti okanye izinyusi ezinyukayo. Yiya esikolweni okanye kwimisebenzi yasemva kweeyure okanye ukhwele ibhayisikile. Ngale ndlela siza kuyiphucula imeko yomntwana kwaye kuya kuba lula kuye ukwenza imisebenzi yomndilili okanye ubungqongqo obunamandla.
Yeyiphi imidlalo ekufuneka uyenzile
Kubalulekile ukuba umdlalo okanye umsebenzi okhethiweyo ulungelelaniswe neemeko kunye namandla omntwana. Kuya kuba yimfuneko ukuvavanya ubume babo bomzimba, ubudala kunye nokhetho, ukhetho lwabo.
Makhe azame imidlalo eyahlukeneyo kwaye akhethe lowo amthandayo. Kuqala awuzukuma njengembaleki ebalaseleyo okanye umdanisi oyingcali, kodwa Ukuba uyayithanda into oyenzayo, kulula kuwe ukuba uzabalazele ukuyiphumeza kwaye ungawushiyi umsebenzi kutshintsho lokuqala.
Injongo yomsebenzi ibalulekile nokuba umntwana uyayonwabela, nokuba ngumdlalo wokhuphiswano okanye hayi.
I-WHO icebisa ukuba wenze umthambo ophakathi okanye onamandla omzimba kangangemizuzu engama-60 ngosuku ukuzigcina usempilweni. Akunyanzelekanga ukuba umdlalo wenziwe kwiseshoni enye, ethi, kwimeko yabantwana abancinci, ibe yehle ngakumbi kunokuba intle. Ukusasaza umthambo kwiiseshoni ezininzi kuya kwenza ukuba kugqitywe ngabancinci.
Uninzi lweengcali zincoma ngokukhethekileyo ukwenza imisebenzi ye-aerobic, enjengokubaleka, ukutsiba, ukukhwela ibhayisikile… Kwaye kubantwana abadala, bancedise ngemisebenzi eyomeleleyo yokuqinisa izihlunu namathambo kabini okanye kathathu ngeveki.
Iindidi zomthambo
Zintathu iindlela zokuzilolonga, kuxhomekeke kwiintshukumo nakwimithwalo esetyenzisiweyo.
- IAerobic: Ukuhamba okuphindaphindiweyo kwenziwa, ngaphandle kobunzima. Bahlanganisa amaqela ahlukeneyo emisipha. Kufanele ukuba ibe sisiseko sayo yonke imidlalo, itshisa amanqatha amaninzi kwaye inceda ukugcina ubunzima.
Njengaye, umzekelo, ukudanisa, ukubaleka okanye ukukhwela ibhayisekile.
- Ukomelela: Zizoqheliso ezibeka amandla emisipha kumda. Benza ukuba umzimba uhlengahlengise umthwalo ongaphezulu kwaye ubangele ukukhula kwemisipha.
Ziyenziwa ngomgudu, oko kukuthi, ngobunzima, i-dumbbells okanye nasiphi na esinye isixhobo esibonelela ngokuchasana kwaye sibangele umgudu weqela elithile le-muscle okanye le-muscle.
- Ukukhula kwethambo: Iimpembelelo eziphindaphindiweyo zithanda ukuthathwa kunye nokulungiswa kwe-calcium emathanjeni. Nawuphi na umthambo obandakanya ukutsiba okanye ukuhamba unceda ukukhula kwethambo. Uninzi lwemithambo kweli qela ikwanemithambo ye-aerobic. Ukutsiba ngentambo, ukubaleka, okanye imidlalo yebhola, umzekelo.
Ungamnceda njani unyana wethu ukuba adlale imidlalo
Ungumzekelo wakhe obalaseleyo. Ukuba ungumntu okhutheleyo, umntwana uya kuyibona imidlalo njengento eqhelekileyo ebomini bakhe kwaye uya kufuna ukuyenza.
Misela imigaqo yokusetyenziswa komabonwakude okanye umdlalo womdlalo. Ayingombuzo wokuthintela ezi zinto zolonwabo, kodwa ukuhlala phantsi ixesha elincinci, kungcono.
Xa bebancinci kubalulekile ukuba abazali babo nabo bathathe inxaxheba kulolusetyenziso. Cwangcisa imisebenzi eyonwabisayo kunye nokudlala ngaphandle.
Ukususela kwiminyaka emi-6 umdla ukuba wenza imidlalo
Thetha nabo malunga nemithetho yezemidlalo kwaye ucacise iziseko ukhuseleko, umdlalo wezemidlalo, ukuhlonipha umdlali welinye iqela okanye imigaqo.
Qinisekisa ukuba izixhobo zabo zilungele umsebenzi owukhethileyo.
Qinisekisa ukuba umntwana unamanzi afanelekileyo. Ngokuqinisekileyo abancinci abayicingi loo nto, ke kuya kufuneka uphathe iibhotile zamanzi kwaye ubakhuthaze ukuba basele amaxesha ngamaxesha.
Mnike ukutya okusempilweni. Iilekese akufuneki zithintelwe, kodwa akufuneki zenziwe njengesiqhelo. Kungcono ukutya okutya iziqhamo okanye isandwich kunokuba ne-snack okanye i-bar.
Khumbula; ayingabo abadlali bezemidlalo okanye abadanisi, kwaye awunguye nomqeqeshi wabo. Mvuza ngempumelelo yakhe, impumelelo yakhe okanye ngokulula kukuba uyasebenza, kodwa sukumngxolisa ukuba uyasilela okanye wohlwaya ukusilela kwakhe.
Ngamafutshane
Kubalulekile ukwazisa ngomsebenzi obonakalayo kubomi bemihla ngemihla bomntwana. Musa ukuthintela ukuhlala phantsi, kodwa kunciphise ukuya kwelona liphezulu.
Kubalulekile ukuba abantu abadala babe ngumzekelo, ukuhlala usebenza.
Vumelana nabantwana bakho ngezemidlalo okanye ngomsebenzi abathanda ukuwenza. Ngokuqinisekileyo uya kuyifumana oyithandayo.
Yazisa umthambo kwimisebenzi yemihla ngemihla, Ukunyuka ngezinyuko okanye ukuhamba endaweni emotweni yindlela elungileyo yokwenza umthambo ungakhange uyiqonde.
Zama ukumenza ukuba enze nawuphi na umdlalo okanye umdlalo. Iya kukunceda ukuba unxibelelane namanye amakhwenkwe kunye namantombazana akwiminyaka efanayo kwaye uya kufunda imigaqo yobudlelwane, kunye nokujongana nemiceli mngeni kunye nokudana ngokwendalo.
Khumbula ukuba ngunyana okanye intombi yakho. Akayingcali kwezemidlalo. Qinisekisa ukubandakanyeka kwabo kwiqela ngokuwonga impumelelo yabo, kodwa musa ukugxeka okanye ukohlwaya ukusilela kwabo.