Vabereki vakawanda vanoziva kuti vana vanoda kugara vachiita basa, zvose kuti varambe vaine hutano hwakanaka uye kuti varambe vakagwinya.
Kusawana muviri wakakwana kunogona kuisa vana panjodzi yeku:
- utano hwakanyanya
- kukwirira kweropa
- yakakwirira ma "bad" cholesterol (LDL cholesterol)
- mazinga ezasi e "good" cholesterol (HDL cholesterol)
Mukuwedzera pakuderedza zvinetso zvemwana wako zvechirwere chepfungwa uye chirwere cheshuga mellitus, kugara uchiita muviri kunogona kubatsira kuderedza kufunganya uye kushungurudzika, kukurudzira kuzviremekedza, nekubatsira kuvaka mafupa akasimba uye musimba hwakasimba.
Asi kuti basa rekuita zvakakwana zvakakwana?
Dzidzirai mazano kune vana
Muzvizhinji, maitiro ekushandisa mazano anokurudzira kuti vana vanofanira kuita zvishoma nemaminitsi makumi matanhatu ekuita basa zuva rimwe nerimwe.
Kuramba nemazano aya hazvisi nyore sekuudza vana vako kuti vaende kunze uye kutamba kweawa, zvakadaro. Kuti urambe uchiita basa rinoitwa, maitiro anofanirwa kuita:
- kuenzanisa-kuwedzera kwemaitiro anerobic muviri
- Simba-simba rakanyanya aerobic muviri
- basa rinosimbisa musimba
- pfupa-kusimbisa basa rechiito
Kunyange zvazvo zvingaita sokuti zvichava zvakaoma kuchengetedza vana vako kushanda kweawa imwe panguva, zvakakosha kuchengeta mupfungwa kuti zvinokurudzira kwemaminitsi makumi matanhatu ekuita basa zuva rega rega hazvifaniri kuitwa zvose pa nguva imwe. Saka mwana wako anogona kukwanisa kuita basa rake rekuita kana akange achifamba kana kutasva bhasikoro rake kuenda nekubva kuchikoro (20 maminitsi), tamba uchiita zvekudzidzira kuchikoro (20 maminitsi), uye enda kune gymnastics kirasi mushure mechikoro (20 maminitsi ).
Uye kunyange zvazvo zvichibvira kuti vana vako vanogona kunge vari kushanda vari voga, kuwanika kwavanyoreswa kune mumwe munhu kana kuti mutambo wemutambo ndiyo nzira yakanaka yekuvabatsira kuti vaite basa ravo rezuva nezuva rekuita basa.
Vabereki vanogonawo kubatsira vana vavo kuti vashandise muviri nekuisa muenzaniso wakanaka nekushanda ivo pachawo, kubatana nevana vavo mumatambudziko emhuri, nekugadzirisa miganhu panguva yekuvhara.
Aerobic Exercises
Kuwanda kwemwana wako kwemaminitsi makumi matanhatu ekuita basa rezuva nezuva kunofanirwa kuva basa rinoita zvekubata muviri, iro rinogona kusanganisira mabasa akadai se:
- bhasikoro
- kufamba nokukurumidza
- kutamba
- hopping
- kusvetuka tambo
- rollerblading
- kumhanya
- skipping
- kushambira
Kushanda pasina kutamba mitambo, yakadai sokutamba tate, uye kupinda mumitambo yevechidiki, yakadai sebhola, karate, uye tennis, inowanzoonekwa seyerobic.
Kwemazuva masere pavhiki, mwana wako anofanira kunge achiita zvimwe zvinhu zvakasimba zvakasimba kuita basa, sekumhanya kana bhasikoro pamhanya unokurumidzira, iyo inofanira kumuita iye kufema kufema uye mwoyo wake uchirova nokukurumidza kudarika zvimwe zvekuita zvekuita muviri, zvakadai sekufamba kwenguva kana bhasikoro rinokurumidza kufamba.
Mishonga Kusimbisa Maitiro
Mukuwedzera pane zvekuita zvekuita, vana vanofanira kuita zvimwe zvekare-zvakakodzera basa rekusimbisa musimba kwemazuva masere pavhiki.
Zvichienderana nezera remwana wako uye mano, mabasa aya anosimbisa musimba angasanganisira:
- cheerleading
- gymnastics
- modified push-ups, nemabvi emwana wenyu pasi
- rock climbing
- tambo kukwira
- sit-ups kana kuti crunches
- kusvetuka pamitambo yekutamba uye midziyo
Kushanda pasina kutamba mitambo, yakadai sokutamba-t-ye-hondo, uye yevana vakwegura, kuita zvinokwidza, kusvitsa, nekusimudza zvisikwa, zvinogonawo kuonekwa semabasa ekusimbisa muviri.
Bone Kusimbisa Maitiro
Vabereki vanowanzofunga kuti vana vavo vanowana mapfupa akasimba nekunwa mukaka uye kuwana kwaniki yakakwana mukudya kwavo. Nguva dzose mabasa anosimbisa mapfupa, mazuva matatu pavhiki, anokosha zvakare, uye anogona kusanganisira:
- kutamba, kutamba, kana kutumbuka
- kusvetuka tambo
- kumhanya
- kutamba basketball, gymnastics, tennis, uye volleyball, nezvimwewo.
Kushanda pasina kutamba mitambo, yakadai sekutamba hop-scotch, inogonawo kufungwa nezvenyama-kusimbisa mabasa epanyama.
Sources:
Nzvimbo dzeDaase Control uye Kudzivirira. Basa rePanyama kune umwe neumwe. Kuita basa rakawanda sei vana vanoda? https://www.cdc.gov/physicalactivity/basics/index.htm
Dhipatimendi reUnited Health Health and Human Services. Nhoroondo yekuita basa rekupa mazano komiti. Washington, DC: Department of Health and Human Services, US.
Dhipatimendi reUnited Health Health and Human Services. Chiitiko Chemuviri Mirayiridzo yevaAmerica. Kushanda Vana nevana Vachiri kuyaruka. https://health.gov/paguidelines/guidelines/chapter3.aspx