Matsayin sarrafawa muhimmin kayan aiki ne don ƙayyade matakin lafiyar ɗaliban makaranta yayin aiwatar da ilimin.
Yayin aiwatar da tsarin karatu don karatun "al'adun jiki", ana aiwatar da halin yanzu, matsakaici da karshe game da aiwatar da mizanan ilimi.
Daliban makarantun firamare
Aramar shekarun makaranta lokaci ne mai mahimmanci a cikin ƙirar ingantacciyar ƙirar mota. Amfani da motsa jiki daidai zai ba da gudummawa ga fitowar wani tsari mara tsari wanda ke gudana a yayin da yake gudana, yana karfafa tsokoki na kafafu, samar da juriya, karfi da daidaito na motsi.
Karatuttukan ilimin motsa jiki suna haɓaka ƙwarewar sadarwa ta yara, hulɗa da juna a cikin wasannin ƙungiyar yayin darasin.
Yara daga ƙungiyar likitocin shirye-shiryen suna da iyakancewar aikin aiki na bazara. Babban aikin yin aiki tare da irin waɗannan yara shine haɓaka kiwon lafiya tare da sauya su zuwa babban rukuni na likita. Abubuwan da aka keɓance tare da irin waɗannan yara shine a ɗora nauyin abubuwa don kar a cutar da lafiyarsu.
Idan akwai rashin yarda da wasu motsa jiki, to an hana wadannan yara yin su. Lokacin da aka hana shi cika ka'idodi, yara kan yi atisaye akan dabarar, wanda zai basu damar ƙwarewa a aikin ba tare da keta shawarar likitan ba.
Jirgin ruwa mai saurin gudu 3x10 m
Gudun jigila yana tasowa juriya da sassauci, damar daidaitawa, daidaita numfashi, da haɓaka zagawar jini. Lokacin da jigila ke gudana, yaro yana buƙatar ƙaddara da sauri wannan ɓangaren nisan da ake buƙata hanzari da kuma wanda ake buƙatar birki.
Matsayi a cikin motar da ke gudana don aji 1: 9.9 ga yara maza da 10.2 na yara mata. A cikin sa na 2, bi da bi - 9.1 s da 9.7 s, a aji 3 - 8.8 s da 9.3 s, bi da bi, a aji 4 - 8.6 s da 9.1 s. bi da bi.
Gudun 30 m
Babban burin ajujuwa a makarantar firamare shine mallake kwarewar gudanar da kyauta da kuma layi madaidaiciya, samuwar daidaitaccen matsayi.
Matsayi a cikin tsaran mita 30 don yara maza a aji 1 - 6.1 s, 'yan mata - 6.6 s, don aji na biyu - 5.4 s da 5.6 s, bi da bi, maki 3 - 5.1 s da 5.3 s, maki 4 - 5.0 s da 5 , 2 p.
Gudun 1000 m
A cikin sa na farko, an kafa tubalin tsere iri ɗaya, halaye na jiki suna haɓaka. A cikin aji na 2, an kafa harsashin dabara, ƙarfin hali yana haɓaka. A cikin aji 3 da 4, ana ci gaba da horarwa da ci gaba da juriya zuwa lodi.
Daga maki 1 zuwa 4, ba a rikodin lokaci a tazarar 1000 m, kuma a aji 4 misali ga yara maza 5,50, ga yara mata - 6.10.
Makarantar sakandare
A cikin tsakiyar aji na makaranta, ana koyar da ƙwarewa da motsa jiki a waje da hanyar wasa, ana aiwatar da daidaito da daidaito na abubuwan asali na gudana. A cikin aji, abubuwanda ake buƙata don daidaito da ƙwarewar aikin motsa jiki ba za a iya rage su ba.
A wannan lokacin, yayin horo, ana mai da hankali kan mahimmancin horo mai zaman kansa a cikin aikin mota. Ingancin numfashi da yanayin yadda yake, matsayin hannaye, kai da gangar jiki sune abubuwan da ke tattare da wata dabarar tsere.
A lokacin shekarun makaranta, jiki yana girma cikin sauri kuma tsarin muscular yana tasowa. Sabili da haka, yayin karatun yana da mahimmanci don kauce wa damuwa ba dole ba.
Jirgin ruwa mai saurin gudu 4x9 m
A makarantar sakandare, ana ci gaba da ƙwarewar ƙwarewa a cikin jigilar jigila, ana kiyaye daidaito da saurin ayyukan mota.
Ka'idodin jigilar jigilar kaya a cikin aji 5: 10.2 s - samari da 10.5 s - ga 'yan mata, a aji 6 - 10.0 s da 10.3 s, bi da bi, don aji 7: 9.8 s da 10.1 s, don aji 8: 9, 6 s da 10.0 s.
Gudun 30 m
Koyon motsawa daga nesa ya zurfafa. An mai da hankali kan hankali na gudu, rashin damuwa mai yawa, 'yanci a cikin dukkan motsi.
Matsakaici don nesa na 30 m a cikin aji 5: 5.7 s - yara maza da 5.9 s ga 'yan mata, don aji 6: 5.5 s da 5.8 s, bi da bi, don aji 7: 5.0 s da 5.3 s, bi da bi, don aji 8, bi da bi 4, 8 s da 5.1 s.
Gudu 60 m
An mai da hankali ga ci gaban mafi girman gudu saboda tserewar da take daidai, motsi mai karfi tare da nesa, karkatar da gangar jiki mafi kyau, rhythmic da madaidaiciyar motsi na makamai.
Matsakaici don nesa na 60 m a cikin aji 5: 10.2 s - yara maza da 10.3 s don yan mata, don aji 6: 9.8 s da 10.0 s, bi da bi, don aji 7: 9.4 s da 9.8 s, bi da bi, don aji 8: 9, 0 s da 9.7 s.
Gudun 300 m
A cikin gudun 300 m, an ba da hankali ga dabarar wucewa sassan juyawa na nesa. Hakanan, ana biyan hankali don dacewa numfashi yayin gudu.
Matsayi don aji 5 a nesa na 300 m - 1.02 - samari da 1.05 ga yan mata, don aji 6: 1.00 da 1.02, bi da bi, don aji 7: 0.58 s da 1.00, don aji 8: 0.55 s da 0, 58s.
Gudun 1000 m
A cikin mita 1000 da ke gudana, an ba da hankali ga inganta fasahar gudu da rarraba rundunoni tare da nesa, zaɓin mafi kyawun yanayin gudu, da kammalawa.
Matsayin wannan nisa yana cikin aji 5: 4.30 ga yara maza da 5.00 na 'yan mata, na aji 6 - 4.20 - ga yara maza, na 7 - 4.10 - ga yara maza, na aji 8 - 3.50 na yara maza da kuma 4.20 na yara mata.
Gudun 2000 m
Don kyakkyawan sakamako mai fa'ida ga inganta lafiyar, haɓaka haɓaka iyawa, haɓaka gudu, ana ba da shawarar gudanar da karatu a waje.
Ofaliban aji 5 da 6 sun faɗi nisan 2000 m ba tare da gyara lokaci ba. A cikin aji na 7, mizanin wannan tazarar shine 9.30 - ga yara maza da 11.00 ga girlsan mata, na aji 8, bi da bi, 9.00 da 10.50.
Ketare kilomita 1.5
A cikin ƙetaren kilomita na 1.5, an mai da hankali ga tunanin dabara, zaɓin mafi kyawun yanayi da kuma saurin, 'yancin motsi.
Matsayi na 5 na aji - 8.50 - samari da 9.00 ga girlsan mata, a aji na 6 - 8.00 da 8.20, bi da bi. a darasi na 7 - 7.00 da 7.30, bi da bi.
'Yan makarantar sakandare
A cikin manyan maki, ana gudanar da darussan ne da nufin inganta fasaha, kara karfafa karatun karatu mai zaman kansa, samuwar dabi'ar dalibai ta yin al'adun jiki da kansu.
Ga ɗaliban ɗalibai, tasirin abubuwa suna gabatowa matakin horon wasanni. Dalibai suna shirya don gasar tsere.
Jirgin ruwa mai saurin gudu 4x9 m
Lokacin yin aiki, an biya hankali, da farko, zuwa dabarar aiwatarwa, yayin haɓaka buƙatu don saurin aiwatar da motsi.
Ka'idoji ga yara maza da mata, bi da bi: a cikin aji 9 - 9.4 s da 9.8 s, a cikin aji 10 - 9.3 s da 9.7 s, a cikin aji 11 - 9.2 s da 9.8 s.
Gudun 30 m
Ana amfani da motsa jiki wanda, haɗe, yana shafar haɓaka ingantaccen ƙwarewar gudu da ƙwarewar daidaitawa. Ana ci gaba da samar da buƙatun ɗalibai don motsa jiki na zaman kansu.
Matsayi a cikin tsaran mita 30 don aji 9 - 4.6 s ga yara maza da 5.0 s ga yan mata, don aji 10 - 4.7 s ga yara maza da 5.4 s ga yan mata, don aji 11 - 4.4 s ga yara maza da 5.0 s ga yan mata ...
Gudu 60 m
Ci gaban fasahar gudu a wannan nisa ya ci gaba. An sami saurin gudu mafi sauri da kuma motsawar motsi. Ka'idodin gudanar da mita 60 don aji 9 sune sakan 8.5 na yara maza da sakan 9.4 na yan mata.
Gudun 2000 m
An mai da hankali ga buƙatar rarraba ƙarfi a kan dukkanin nisan, dabarar motsi a cikin kowane ɓangaren.
Matsayi na 9 na aji - 8.20 ga yara maza da 10.00 ga girlsan mata, don aji na 10 - 10.20 ga girlsan mata.
Gudun 3000 m
A cikin gudun 3000 na m, an biya hankalin ɗalibai ga ingantaccen rarraba ƙarfi, daidaitowar numfashi mai motsi tare da yawan matakai.
Matsayi na 10 na aji - 12.40 ga yara maza, don aji 11 - 12.20 ga yara maza.
Menene darussan ilimin motsa jiki a makaranta suke bayarwa?
A cikin shekarun makarantar firamare, saboda aikin motsa jiki, tsoka da ƙashin ƙashi suna haɓakawa sosai, hanyoyin motsa jiki a cikin jiki suna da kuzari, kuma haɓakar kariyarsa suna ƙaruwa. Ba tare da tsari na musamman da na yau da kullun ba, ba shi yiwuwa a cimma matakin shiri wanda ke cikin tsarin motsa jiki cikin tsari.
Idan yaro ba ya motsa jiki a kai a kai, to rashin motsi na haifar da raguwar ci gaban jiki, wani lokacin kuma ga rashin lafiyar tsoka, kiba. Koyaya, babban nauyi mara nauyi yana da lahani, tunda a wannan zamanin ana buƙatar adadin ƙarfi mai yawa, da farko, don hanyoyin ci gaba da haɓaka.
Darussan ilimin motsa jiki na makaranta yana ƙarfafa lafiya, haɓaka halaye na zahiri, kuma yana ba da gudummawa ga samuwar ƙwarewar mota.
Darussan ilimin motsa jiki suna ba da ilmi game da yanayin al'adun jiki da game da wasanni gaba ɗaya, rayuwa mai kyau, ƙirƙirar ƙwarewar ƙungiya, gabatar da su ga karatu mai zaman kansa, da haɓaka halaye.
Gudanar da motsa jiki yana ba da damar tsarin zuciya da jijiyoyin jini, tsarin musculoskeletal, tsarin numfashi da sauran tsarin jiki su bunkasa gaba daya. Ayyukan motsa jiki suna haɓaka hanyoyin numfashi, haɓaka alamun VC, ƙara ƙarar kirji, balaguronta. Ayyuka na yau da kullun suna inganta matakai masu juyayi, suna ba da gudummawa ga samuwar hankali da kwanciyar hankali.
Yin jigilar kaya, zaɓin atisaye da sa ido koyaushe alamun gajiya yana ba da damar banbanta hanyar ɗalibai.
Darussan ilimin motsa jiki suna ba da dama don ramawa saboda rashin motsawar motsawar da ke faruwa yayin aiwatar da ilimin.
Azuzuwan yau da kullun, duka a makaranta da a gida, suna ƙaruwa da juriya ga abubuwan da ke haifar da cuta, ba ku damar murmurewa cikin sauri idan akwai rashin lafiya.
Ana iya yin atisayen gudana kusan ko'ina: a cikin gida, a filin wasa, ƙaramin filin wasanni, a wurin shakatawa ko bayan gari, kuma babu buƙatar sayan ƙarin kayan wasanni masu tsada.
Ilimin motsa jiki galibi yana ba da gudummawa ga bayyana ƙwarewar wasan motsa jiki, wanda ƙwararrun malamai ke tallafawa da haɓaka. Wannan shine yadda 'yan makaranta ke yawan zama shahararrun' yan wasa da zakara a nan gaba.
Motsa jiki yana da sakamako mai kyau akan lafiyar jiki. Godiya ga motsa jiki na yau da kullun, an ƙarfafa tsarin jijiyoyi da na kwarangwal, an inganta metabolism, ƙwanƙolin motsi na haɗin gwiwa da kashin baya yana ƙaruwa, kuma rhythmic da zurfin numfashi yana haɓaka mafi kyawun zagawar jini.
Don haka, ilimin motsa jiki gabaɗaya da motsa jiki musamman musamman hanyoyi ne masu sauƙi kuma masu araha na ilimin motsa jiki wanda ke da tasiri mai tasiri akan jiki a cikin ɗimbin ɗimbin lamuran, kuma ƙa'idodin sarrafawa suna ba ku damar bin diddigin tasirin ci gaban jiki da kuma rarraba nauyin ɗalibai daidai yayin karatun.
