Fitarfin Matasa: Motsa jiki yana Taimakawa yara Yara a Makaranta

Wadatacce

• Bayani
• Abin da binciken ya ce
• Shawarwarin motsa jiki don yara
• Shekaru 3 zuwa 5
• Shekaru 6 zuwa 17
• Aerobics
• Musarfafa tsoka
• Onearfafa ƙashi
• Sparfafa motsa jiki a ciki da wajen makaranta
• Awauki

Bayani

An san aikin motsa jiki don haɓaka ayyukan jiki da ƙwaƙwalwa, don haka ba abin mamaki ba ne cewa motsa jiki na iya taimaka yara su yi kyau a makaranta. Koyaya, bai isa ba yara suna samun mafi ƙarancin buƙata na awa ɗaya na motsa jiki a kowace rana, kamar yadda (HHS) ya bayyana. A zahiri, kawai kashi 21.6 na yara masu shekaru 6 zuwa 19 sun cika waɗannan buƙatun a cikin 2015.

Za a iya ƙara motsa jiki a aikin yara ta hanyoyi daban-daban kafin, lokacin, da kuma bayan makaranta. Koyi yadda zaku taimaki yaron ku ya zama mai ƙwazo, duk da yawan jadawalin ilimi.

Abin da binciken ya ce

Motsa jiki yana taimakawa tare da kulawa da nauyi da haɓaka ƙarfi. :

• na inganta lafiyar hankali
• yana gina ƙashi da tsoka mai ƙarfi
• rage yiwuwar haɓaka kiba
• yana rage halayen haɗari na dogon lokaci waɗanda zasu iya haifar da cututtuka na yau da kullun
• na inganta ingancin bacci

Kasancewa cikin aiki kuma yana tasiri ga nasarorin ilimi. Yana taimakawa inganta haɓaka, ƙwaƙwalwar ajiya, da halayyar aji. Yaran da suka sadu da ka'idoji don motsa jiki, idan aka kwatanta da waɗanda ke ɓatar da lokaci kaɗan a azuzuwan ilimin motsa jiki.

wannan motsa jiki a cikin aji na iya taimaka wa ɗalibai su ci gaba da aiki kuma su sami kyakkyawar kulawa. Rage ilimin motsa jiki a makarantu na iya hana ainihin ci gaban ilimi ga yara masu tasowa.

Ko da motsa jiki na wani lokaci mai saurin motsa jiki yana taimakawa, a cewar

Wadannan motsa jiki na motsa jiki yayin hutun hutu ko kuma ilmantarwa na aiki na iya inganta kwarewar yaro. Har yanzu ,.

Shawarwarin motsa jiki don yara

Karfafa yara su zama masu aiki yana da mahimmanci don ci gaban da ci gaban da ya dace. Koyaya, yana da mahimmanci don ba da shawarar ayyukan da ke da aminci da dacewa da damar su. Motsa jiki ya kamata ya zama mai daɗi, saboda haka abu ne da za su so su yi.

Yawancin aikin motsa jiki ya kamata ya haɗa da tsaka-tsakin motsa jiki, kamar su:

• hawa keke
• a guje
• rawa
• yin wasannin motsa jiki da wasanni

Wasan wasanni da wasanni waɗanda ke taimaka wa yara na kowane zamani haɓaka ƙasusuwa masu ƙarfi, gami da:

• tsalle
• tsallakewa
• tsalle

Shekaru 3 zuwa 5

Ananan yara suna son fifita aiki tare da ɗan gajeren lokacin hutawa, yayin da tsofaffin matasa zasu iya shiga cikin tsawan lokaci na ayyukan da aka tsara.

Ya ba da shawarar cewa yara masu shekaru 3 zuwa 5 su shiga aikin motsa jiki a cikin yini. Bambance-bambancen maɓalli ne a nan: Kuna iya yanke shawarar kai ɗanku filin wasa, ko kuma ku yi ƙwallo a bayan gida.

Erananan yara suna jin daɗin wasan motsa jiki, kamar wasan motsa jiki ko wasa a gidan motsa jiki na daji. Hakanan zaka iya neman kulake da ƙungiyoyin da suka dace da yara ƙanana a wurin shakatawa na yankinku don ƙara iri-iri.

Shekaru 6 zuwa 17

Yaran tsofaffi da matasa sun fi dacewa da ɗamara don ayyukan ɗaukar nauyi. Waɗannan sun haɗa da ayyukan motsa jiki, kamar ƙwallon ƙafa ko lacrosse. Hakanan zasu iya yin motsa jiki na nauyi, kamar:

• turawa
• ja-sama
• hawa dutse
• burpees

Duk da yake yana da mahimmanci a sanya yara manya a cikin nau'ikan motsa jiki masu dacewa da shekarunsu, yana da mahimmanci su sami adadin motsa jiki daidai. A cikin 2018, HHS ya ba da ƙarin takamaiman jagororin yara masu shekaru 6 zuwa 17 shekara.

Shawarwarin, kamar yadda aka tsara a cikin Amurkawa sun haɗa da:

Aerobics

Yara a wannan rukunin suna buƙatar minti 60 na wasan motsa jiki kowace rana. Yawancin ranaku yakamata su kasance da ayyukan tsaka-tsaki, kamar tafiya da iyo. HHS kuma yana ba da shawarar kwana uku a kowane mako don ƙarin ayyuka masu ƙarfi, kamar hawa keke da yin wasannin tuntuɓar juna, kamar ƙwallon kwando.

Musarfafa tsoka

Yara ma suna buƙatar kwana uku na ayyukan ɗaukar tsoka a kowane mako. Ra'ayoyin sun hada da motsa jiki mai daukar nauyi, kamar turawa da motsa jiki.

Onearfafa ƙashi

Yaron ku kuma yana buƙatar kwanaki uku na ayyukan ƙarfafa ƙashi a kowane mako. Motsa jiki masu nauyi, kamar su burge da gudu, da yoga da igiya tsalle, na iya taimakawa ƙarfafa ƙasusuwa.

Kuna iya yin aiki sau biyu tare da wasu ayyuka. Misali, guduwa na iya zama duka aikin motsa jiki ne da kuma kara karfin kashi. Yin iyo na iya taimakawa wajen haɓaka tsokoki yayin kuma samar da ingantaccen aikin motsa jiki. Mabuɗin shine ci gaba da motsi duk lokacin da zaka iya, zaɓar ayyukan da kake jin daɗi da waɗanda kake son sake yi.

Sparfafa motsa jiki a ciki da wajen makaranta

Hanya ɗaya don tabbatar da cewa ɗanka yana samun isasshen motsa jiki shi ne yin jagoranci ta misali. Ka yi ƙoƙari ka kwaikwayi salon rayuwa mai aiki da kanka kuma ka sanya shi ya zama aikin yau da kullun na iyali.

Anan akwai wasu ra'ayoyi game da yadda za'a ƙarfafa childan ka su zama masu ƙwazo:

• Sanya motsa jiki wani lokaci na ciyarwa tare a matsayin iyali.
• Yi amfani da wuraren shakatawa na jama'a, filayen ƙwallon baseball, da kotunan kwando a cikin yankinku.
• Kula da abubuwan da ke zuwa masu zuwa waɗanda ke haɓaka motsa jiki a makarantar ɗanka ko sararin alumma.
• Kalubalanci yaranku su huta daga na'urorin lantarki kuma suyi wasa tare da abokansu.
• Haɗa kai tare da wasu iyayen a cikin maƙwabtan ku don samar da kyakkyawan yanayi don bikin ranar haihuwa ko bukukuwan hutu.

Hanya mafi inganci don inganta lafiyar yaro. Associationsungiyoyin malamin-iyaye zasu iya inganta waɗannan ra'ayoyin ta hanyar ba da shawara:

• Ilimin motsa jiki mai ƙarfi da manufofin hutu waɗanda ke ƙarfafa ƙaruwa a cikin lokaci da kuma yawan motsa jiki
• Yarjejeniyar amfani da juna don ba da damar amfani da kayan aikin makaranta don motsa jiki a waje da lokutan makaranta
• shigar yara cikin wasannin motsa jiki da kulab din aiki
• motsi motsi a lokacin dogon darussa,

Duk da haka, ra'ayoyin da ke sama ba hujja ba ce. Makarantu suna da nauyin nauyin buƙatun gwaji, wanda zai iya rage ilimin motsa jiki. Kimanin kashi 51.6 na ɗaliban makarantun sakandare sun je karatun karatun motsa jiki. Kashi 29.8 kawai ke tafiya kowace rana.

Baya ga ƙuntatawar lokaci don cika buƙatun ilimi, wasu yara na iya samun wasu wajibai, kamar kulake da aiki. Wasu na iya samun matsalolin sufuri wanda in ba haka ba zai taimaka musu zuwa wurare masu aminci don yin wasanni. Kasancewa cikin aiki yana buƙatar ɗan shiri da daidaito.

Awauki

Motsa jiki yana daya daga cikin hanyoyin mafi kyau yara zasu inganta lafiyarsu. Nemi aƙalla sa'a guda na aiki a kowace rana, haɗe da motsa jiki, ƙarfafa tsoka, da motsa jiki na ƙarfafa ƙashi. Baya ga fa'idodin kiwon lafiya, yaranku za su iya yin mafi kyau a makaranta, su ma.