Yin caji da safe shine hadaddun ƙwarewar jiki wanda aka yi bayan mafarki a kowace rana. Gymnastics na matsala suna ƙarfafa lafiyar 'yan makaranta, suna ba da gudummawa ga ci gaba ta jiki. Duk da yake caji da safe ba ya shiga dabi'ar yaron, ya kamata iyaye su yi kyau tare da yaro.
Za a iya haɓaka kyawawan jiki tare da hardening. Zaka iya ɗauka, alal misali, wanka mai iska. Yawancin yara kamar wasan kwaikwayo na jiki ta yin amfani da kwallaye, dumbbells (300-500 grams, ba tare da), tsalle igiyoyi ba. Yara kamar ƙarfin suna ƙarin, dangane da wannan, kana buƙatar ɗaukar nauyin. Bugu da ƙari, yayin caji, kana buƙatar saka idanu da daidaitattun darussan - duba idanu, numfashi.
Gymnastics matuka na 'yan shekaru 7
Matsayin farko (IP) shine hannayen da ke ƙasa, kafafu ya kamata a kan fadin kafadu. Nuna - shimfiɗawa, ɗaga hannunka sama da danna sauƙi. Kashewa, mun koma IP (4-6 r).
Matsayi na farawa yana fuskantar bango (nisan mita 1.5). Kusawa, jingina gaba, makamai yana shimfiɗa gaba, ƙoƙarin isa ga bango. Ginawa, mun koma IP (4 r).
Hannun da ke ƙasa, ƙafafu ne ƙananan fadi a baya. Exhalation - Mun dame gaba, a duk lokacin da muka yiwu zamu yi ƙoƙari mu taɓa ƙasa da hannayenmu ko yatsunsu, yin numfashi - a cikin IP (hanzari yana kwantar da hankali, 4-8 r).
Hannun da ke ƙasa, ƙafafu ne ƙananan fadi a baya. Muna fitar, tayar da kafa kuma munyi auduga a ƙarƙashinsa, yin numfashi - a cikin IP. Mu maimaita aikin, amma tare da sauran kafa. Tsakanin kafafu kafafu 3 sec. dakatarwa. Sake motsa jiki tare da kowace ƙafa har sau goma, sauƙi yana kwantar da hankali.
Ɗaya daga cikin hannu don ya ɗaga sama, yatsunsu zuwa clench, kafafu don saka a fadin kafadu. Canja hannayen hannu. Maimaita sau 10, numfashi yana kwantar da hankali.
Hannu a kan bel, kafafu ya kamata a kan fadin kafadu, za mu fara lanƙwasa a wurare daban-daban, numfashi yana kwantar da hankula - baya (a hankali), gaba, hagu, dama. A kowane shugabanci, tanƙwara 3-4 r.
Mun kwanta a kan matsi fuska, dabino a karkashin chin. Muna karkatar da baya, muyi kwantar da hankula, ɗaga kirji daga bene kuma koma baya (4-8 r).
Jingina a baya, kafafu a madaidaiciya, jinkirin tafiya, hannayensu tare da akwati. Muyi kullun, tanƙwasa ƙafafunmu kuma mu yad da tsutsa zuwa ciki, ƙashin ƙugu da baya na wuyansa ba za a iya tsage daga kasa ba. A lokacin da aka shafe muka koma IP (2-6 r).
Mun yi tsayi daban-daban, numfashi yana kwantar da hankula, ba mu riƙe sama ba. Zuwa sabawa a cikin wuri ya zama wajibi ne don haɗuwa da tsalle ta hanyar batun 5-10. Muna yin kimanin talatin.
Minti biyu ko uku na shiru yana tafiya akan tabo.
Gymnastics matuka na 'yan shekaru 10-12
Tsaya a ƙasa, hannayensu a ƙasa, kafafu ya kamata a kan fadin kafadu. Muna motsawa, shimfiɗawa, ɗaga hannuwan mu kuma danna sauƙi. Fitawa - a wuri na fara (hudu zuwa sau shida).
Ƙafãfun kafa suna a kan nisa na kafadu, tsaye tsaye, numfashi ba ya riƙe, hannun a kan kugu. Yi kai a kai a madauri (daya, sa'an nan kuma wani). A kowane shugabanci muna maimaita sau 6-8.
Hannu a kan bel, mai kwantar da hankula, kafa kafafu a kan nisa na kafadu. Mun sanya slopin a wurare daban-daban - baya (a hankali), gaba, hagu, dama. A cikin kowane shugabanci mun rataye 4-8 r.
Mu sanya ƙafafunmu a kan fadin kafadu. Ruwan ciki, muna ɗaga hannuwanmu kuma tanƙwara. Kashewa, jingina gaba, a duk lokacin da za mu yiwu mu yi kokarin taɓa ƙasa tare da yatsunsu, mun koma PI (tawali'u, 6-8 r).
Hannun hannu, ƙafafun kafa ƙafar kafada baya. Raga kafa ka domin ka iya kai hannunka tare da kawanka. Mu maimaita aikin tare da sauran kafa. Sake motsa jiki tare da kowace kafa sau 4-6, saurin yana kwantar da hankali.
Hannuna a kan kugu, ƙafafu a daidai wannan yadi na kafadu, yin numfashi, yin tafiya gaba kuma tanƙwara shi. Kashewa, za mu koma zuwa FE. Kowane ƙafa ya sake maimaita 6-8 p.
Kina a baya, kafaye suna gugawa a ƙasa, hannayensu tare da akwati (itatuwan ya kamata su duba sama). Daga ƙasa, zamu ɗaga kafafunmu kuma muyi tafiya tare da bike. Matsayin yana da matsakaici, ana yin motsa jiki kimanin 30 seconds.
Muna yin tsalle-tsalle, tsalle, ciki har da tazarar 5-10. batutuwa, numfashi bata jinkirta ba. Muna yin kimanin talatin.
Hanya na kwantar da hankali na minti uku. Zaku iya buƙatar buƙatar akwati a kan ku. Don ci gaba da ma'auni, ya kamata a kula da kai tsaye.