Uninzi lwabazali bayazi ukuba abantwana kufuneka babe nomsebenzi oqhelekileyo wokuzilolonga, kokubili ukugcina ubunzima obuphilileyo kwaye bahlale bephilile.
Ukungatholi umsebenzi okwaneleyo unokufaka abantwana beengozini yoku:
- ukutyeba komntwana
- uxinzelelo lwegazi oluphezulu
- amazinga aphezulu " cholesterol " embi (i-cholesterol yeLDL)
- amazinga aphantsi "cholesterol" (i-cholesterol ye-HDL)
Ukongeza kokunciphisa imingcipheko yomntwana wakho kwisifo senhliziyo kunye nesifo sikashukela, umsebenzi oqhelekileyo ungasinceda ukunciphisa uxinzelelo kunye nokuxinezeleka, ukukhulisa ukuzithemba, kunye nokunceda amathambo anamandla kunye nezihlunu ezinamandla.
Kodwa ukwenziwa komsebenzi okwaneleyo?
Iingcebiso Zomntwana
Ngokubanzi, izikhokelo zoqeqesho zikhuthaza ukuba abantwana kufuneka benze okungenani imizuzu engama-60 yomsebenzi ngamnye ngosuku.
Ukuhambisana nalezi ngcebiso akulula nje ukuxelela abantwana bakho ukuba baphume ngaphandle baze badlale iyure, nangona kunjalo. Ukuze uqhubeke kunye neengcebiso zomsebenzi, abantwana kufuneka bafundele iminyaka efanelekileyo:
- umthamo owenzela umthamo owenzela umzimba
- ukunyanzela amandla okusebenza ngokomzimba
- umsebenzi oqinisa umzimba
- umsebenzi wokuqinisa umzimba
Nangona kubonakala ngathi kuya kuba nzima ukugcina abantwana bakho bebenzela iyure ngexesha, kubalulekile ukugcina engqondweni ukuba isincomo okungenani imizuzu engama-60 yomsebenzi ngamnye ngosuku akufuneki kwenziwe yonke ngaxeshanye. Ngoko umntanakho unokukwazi ukuhlangabezana neemfuno zakhe zomzimba ukuba ahambe okanye agibele ibhayisikili yakhe ukuya esikolweni (imizuzu engama-20), udlala ngokukhawuleza ekuphumeni esikolweni (imizuzu engama-20), uze ufunde eklasini ye-gymnastics emva kwesikolo (imizuzu engama-20 ).
Kwaye nangona kunokwenzeka ukuba abantwana bakho bangasebenza ngokwabo, ukubhalisela umntu okanye umdlalo wezemidlalo kuyindlela enhle yokubanceda ukuba bahlangabezane neemfuno zabo zomsebenzi zemihla ngemihla.
Abazali banokubanceda abantwana babo ukuba basebenze ngokumisela umzekelo omhle baze basebenze ngokwabo, bajoyine abantwana babo kwiindawo ezikhulayo zeentsapho, kunye nemida yokubeka kwesikrini.
Aerobic Exercises
Uninzi lwemizuzu engama-60 yomsebenzi womzimba wemihla ngemihla kufuneka ube ngumsebenzi womzimba we-aerobic, ongabandakanya imisebenzi efana nale:
- ngebhayisekile
- ukuhamba ngokukhawuleza
- ku danisa
- ukugxotha
- intambo
- i-rollerblading
- ku sebenza
- ukunqumla
- kubhukuda
Imidlalo yokudlala yamahhala, efana nokudlala itekethi, kunye nokuthatha inxaxheba kwimidlalo yamatsha amaninzi, njengebhola lebhola, karate, kunye ne-tennis, ngokuqhelekileyo iya kuthathwa njengento eyenziwa ngumzimba we-aerobic.
Ubuncinane iintsuku ezintathu ngeveki, umntwana wakho makabe esenza izinto ezinzulu ezisebenza ngamandla, njengokuqhuba okanye ukuhamba ngebhayisikili kwijubane elikhawulezayo, okumele kumenze aphefumle kwaye intliziyo yakhe ibetha ngokukhawuleza kunomsebenzi ongaphantsi kancinci, njengokuhamba ngokukhawuleza okanye ngebhayisiki kwisantya esincinci.
Imisipha yokuqinisa imiSebenzi
Ukongeza kwimisebenzi ye-aerobic, abantwana kufuneka benze umsebenzi owenzayo wokomeleza umzimba okungenani iintsuku ezintathu ngeveki.
Ngokuxhomekeke kwiminyaka yobudala kunye nobuchule bomntwana wakho, imisebenzi yokuqinisa umzimba ingabandakanya:
- cheerleading
- gymnastics
- ukuguqulwa kwe-push-ups, kunye namadolo omntwana wakho emhlabathini
- ukukhwela ilitye
- ukunyuka kwentambo
- i-sit-ups okanye i-crunches
- ukuguqula kwiindawo zokudlala kunye nemivalo
Imidlalo yokudlala yamahhala, efana nokudlala i-t-war-war, kunye neentsana ezindala, ukwenza i-push-ups, ukukhupha, kunye nokuphakamisa izisindo, kuya kuthathwa njengemisebenzi yokuqinisa umzimba.
I-Bone Ukuqinisa Ukuzivocavoca
Abazali bahlala becinga ukuba abantwana babo bafumana amathambo aqinileyo ngokusela ubisi kunye nokufumana i-calcium ngokwaneleyo ekudleni kwabo. Ngokuqhelekileyo imisebenzi emzimbeni yokuqinisa amathambo, ubuncinane iintsuku ezintathu ngeveki, ibalulekile kwaye, ingaquka:
- ukugxuma, ukuwa, okanye ukuxuma
- intambo
- ku sebenza
- ukudlala i-basketball, i-gymnastics, i-tennis kunye ne-volleyball, njl.
Imidlalo yokudlala yamahhala, efana nokudlala i-hop-scotch, iya kuthathwa njengemisebenzi yokuziqinisa emzimbeni.
Imithombo:
Amacandelo okuLawula nokuKhuselwa kwezifo. Umsebenzi womzimba wonke umntu. Umsebenzi omncinci owenzelwa abantwana? https://www.cdc.gov/physicalactivity/basics/index.htm
ISebe lezeMpilo laseMelika kunye neeNkonzo zoLuntu. Ingxelo yengxelo yekomiti yokucebisa iingcebiso. IWashington, DC: Isebe lezeMpilo leSebe le-US, ngo-2008.
ISebe lezeMpilo laseMelika kunye neeNkonzo zoLuntu. Izikhokelo zoMsebenzi woMzimba kumaMerika. Abantwana abakhutheleyo kunye nabantwana abakhulileyo. https://health.gov/paguidelines/guidelines/chapter3.aspx