Gicciye yara

CrossFit ga yara nau'ikan horo ne na aiki wanda ke haɓaka ƙarfi, juriya, sassauƙa da daidaitawa, wanda ya dace da ƙuruciyar ɗan wasan. Abunda ya dace bai zama gama gari ba tsakanin yara yan ƙasa da shekaru 10-11, amma kwanan nan iyaye da yawa suna ƙara tunanin cewa yaransu basu da ƙarfi da horon aiki. Wannan ya zama ɗayan mahimman dalilan da yasa gata ga yara ke samun kyakkyawar cancanta.

Tabbas, CrossFit ga yara ya bambanta da ayyukan manya - cikakke cikakke, ingantaccen mutane, tunda akwai wasu takamaiman abubuwan da suka shafi shekaru, alal misali, ɗorawa a kan kashin baya ko cimma nasarar anaerobic glycolysis. Kafin shigar da yaro a cikin azuzuwan horo na aiki ko wani ɓangare, ya zama dole a nemi likita game da yiwuwar haɗarin lafiya da kuma samun ƙwararren mai koyar da ƙwarewa tare da ƙwarewar aiki tare da yara..

Gicciye ga yara: fa'ida ko cutarwa?

Fa'idodi masu kyau ga yara, duk da bambancin ra'ayoyin masana daban-daban, har yanzu ba a musantawa. Motsa jiki mai tsaka-tsakin zai taimaka wa yaro don samun kyakkyawar siffar jiki ta hanyar haɓaka ƙarfin jiki gaba ɗaya ta hanyar sanya damuwa kan rukunin tsoka da inganta aikin tsarin musculoskeletal, da haɓaka ƙarfin gwiwa ta hanyar motsa jiki na yau da kullun da inganta aikin tsarin zuciya da jijiyoyin jini.

Idan kun lura da ma'aunin tsananin aikin horon, ku murmure kuma kuyi atisaye a ƙasan kulawar malamin, horon aiki ba zai cutar da jiki ba.

CrossFit zai ba wa ɗanka wannan ƙarfi da tushe na aiki, wanda zai zama kyakkyawan tushe don ci gaban nasarar wasanni a kowane wasa, walau ninkaya, ƙwallon ƙafa, wasanni ko wasannin tsere.

Siffofin giciye don shekaru daban-daban

Tabbas, ƙarfin horo da ƙarfi zai bambanta da shekaru da matakin dacewa. A ka’ida, a cikin kayan yara, an yarda da rabewa zuwa rukuni-rukuni biyu: yara masu shekaru 6-7 da yara har zuwa shekaru 10-11 (sama da shekaru 12 tuni suna cikin rukunin shekarun samari).

A cikin shekaru 11, jiki ya zama mafi dacewa da ƙarfin aiki, saboda haka yawancin masu horarwa suna ba da shawarar fara aiki tare da ƙarin ƙarin nauyin nauyi, kuma ba kawai yin motsa jiki tare da nauyinku ba - ta wannan hanyar za a sami sakamako da ake so da sauri.

Groupungiyar shekaru 6-7 shekaru

Ayyukan motsa jiki na yara masu shekaru 6-7 ba su da ƙarfi da ƙarfi a yanayi kuma, a zahiri, sun kasance ingantattun sifofi na ƙoshin lafiyar jiki na wannan rukunin.

Tushen shirin ga yara masu shekaru 6-7 shine nau'ikan nau'ikan zuciya, motsa jiki, motsa jiki da akeyi tare da nauyinsu (tura-ups, squats, da sauransu) da kuma motsa jiki don ci gaban tsokokin ciki. Amma aiki tare da ƙarin nauyi, ya halatta ayi aikin "tuka tuƙin", yi aiki tare da igiyoyi a tsaye da kwance.

Za Elizaveta - stock.adobe.com

Ungiyar shekaru har zuwa shekaru 11

CrossFit don yara masu shekaru 8 zuwa 10-11 na iya zama mafi anaerobic. Shirye-shiryen na iya haɗawa da aiwatar da abubuwan motsa jiki na asali tare da ƙararrawa (latsa benci, ɗaga biceps), gabatar da ƙwarewar ƙwarewa mai sauƙi cikin tsarin horo (burpees, squats tare da yin tsalle, tsalle akan akwati, jefa ƙwallon bango, da sauransu)

Don bambanta kayan, zaku iya yin atisaye tare da jaka (sandbag), da kuma ƙungiyoyi daban-daban waɗanda ke buƙatar daidaituwa mai kyau (turawa a cikin hannun hannu, jan-sama a kan sandar kwance da zobba, huhu da nauyin jiki). Ta kanta, nauyin nauyi ya zama kadan, tunda a wannan shekarun har yanzu ba'a gama samarda kayan aiki ba kuma ba a shirye suke da aiki mai karfi ba.

K Aleksey - stock.adobe.com

Ayyukan motsa jiki na yara

Da ke ƙasa akwai wasu motsa jiki waɗanda aka ba da shawarar don horar da yara ta yawancin masu horar da yara da wasanni da ƙwararrun masanan.

Lura cewa yara ƙanana suna aiki musamman da nauyinsu da nauyin zuciya. An ba da izinin aiki tare da ƙarin ƙarin nauyi ba a baya ba sama da shekaru 11. Amma tare da yanayin sa ido koyaushe da masu horarwa da izinin likita, wanda zai tantance matakin ci gaban ilimin halittar jikin yaro da kuma tantance ko akwai wasu masu nuna adawa ga karin motsa jiki.

Ana bayar da darussan ba tare da bayanin dabarun ba, tunda ba ya bambanta ta kowace hanya daga dokokin aiwatar da atisayen iri daya da manya, kuma kuna iya samun bayanin kowannensu a shafin yanar gizon mu.

Yin aiki tare da nauyinka

Don haka, bari mu bincika wasu shahararrun atisaye a cikin wasan motsa jiki, wanda matasa 'yan wasa ke aiki da nauyinsu, horar da tsokoki da haɓaka ƙarfi:

1. Turawa shine motsa jiki mafi sauƙin fasaha don haɓaka tsokoki da ƙananan ƙwayoyi. Zai fi kyau yara su fara aiki tare da ragin kaya, durƙusawa a ƙasa - wannan zai ƙarfafa yawancin tsokoki na ɗamarar jiki da ɗamarar kafaɗa, kuma ya shirya tsarin musculoskeletal don aiki mai nauyi.
   
2. Airungiyoyin iska masu nauyi na jiki sune mafi kyawun motsa jiki don jikin yaro don haɓaka tsokar ƙafa. Fa'idodin a bayyane suke: ƙafafun ƙafafu suna haɓaka ƙarfi da daidaitawa, tare da haɓaka matsayi.
   
3. Turawa na kai tsaye suna da kalubale, amma suna da tasiri sosai. Ya kamata a yi shi ne kawai idan kun tabbata cewa yaron ba shi da cututtukan ido ko tsarin zuciya da jijiyoyin jini, yayin da matsin ciki da intracranial ke ƙaruwa sosai.
   
4. Turawa na turawa na Triceps shine motsa jiki na asali don haɓaka triceps. Trarfin ƙarfi daga ƙuruciya zai taimaka maka sauƙaƙa yin wasu matsi na matse jiki yayin da kuka tsufa. Ya kamata ku fara wannan aikin tare da ƙafafunku kwance a ƙasa maimakon kan benci; wannan zaɓin ya fi kyau ga yara da masu farawa.
   

   

   © ci gaba - stock.adobe.com

5. Burpees da tsalle-tsalle tsalle tsalle ne na gabatarwa don horar da anaerobic. Ya cancanci fara yin burpees (ɗaukakawa yayin kwanciya, turawa da tsalle sama tare da tafawa a kan ku) a hanyar da ta dace da yaron, bai kamata ku dogara da ƙarfi da yawan maimaitawa ba, da farko kuna buƙatar saita madaidaiciyar dabara. Irin wannan labarin yana tare da tsalle tsalle.
   

   

   © logo3in1 - stock.adobe.com

   
   
6. -Auka a kan sandar kwance - "ja" na jikinka zuwa kan gicciye saboda ƙoƙari na biceps da latissimus dorsi. Duk lokacin da zai yiwu, ana ƙarfafa yara su yi atisayen a gaba ɗaya don shiga cikin ƙwayoyin tsoka da yawa yadda ya kamata, ƙara ƙarfin tsoka, da ƙarfafa jijiyoyi da jijiyoyi. Idan ba zai yuwu ayi ba, zaku iya maye gurbinsa da masu jan hankali a kwance ko aiwatar dasu tare da taimakon manya.
   
   

Motsa jiki tare da kayan wasanni

1. Hawan igiya motsa jiki ne wanda ke inganta jimiri, daidaitawa da ƙarfin hannu. Zai fi kyau a fara horo da hanyar "matakai 3".
   
2. Jefa ƙwallo a maƙasudin motsa jiki ne wanda ke haɓaka daidaituwa, saurin aiki da daidaito. Zai fi kyau a fara da ƙananan jefa, maƙasudin ya kamata a ƙayyade shi sama da matakin kan yaron. Kada a fara motsa jiki da kwallon magani, zai fi kyau a fara da kwallon yau da kullun.
   
3. Tsalle tsalle motsa jiki ne mai fashewa don ƙara ƙarfin kafa. Ya kamata ku fara da akwatunan ƙananan tsayi kuma ku tabbata cewa ku ɗauki matsayi na tsaye gaba ɗaya a saman saman - ta wannan hanyar kuna rage girman nauyin da ke kan kashin baya.
   

   

   © Ayyukan Syda - stock.adobe.com

Addamar da aiki na rayuwa

Ayyuka masu zuwa zasu taimaka wajen haɓaka ƙarfin jiki da aikin rayuwa:

1. Gudun motsa jiki motsa jiki ne wanda ke haɓaka ƙarfin juriyar kusan dukkanin ƙwayoyin tsokar jikin mutum. Idan dakin motsa jiki na ɗanka yana sanye da na'ura mai tuka jirgi, wannan aikin yakamata a saka shi cikin shirin horo. Ya kamata ku fara da ƙwarewar dabarun, ba kwa buƙatar bin saurin aiwatarwa ko matsakaicin nisan tafiya.
   
2. Gudun jirgin motsa jiki motsa jiki ne da nufin haɓaka ƙarfin ƙafa mai fashewar abubuwa. Ya kamata ku fara da ƙananan ƙarfi, tare da kowane motsa jiki a hankali yana ƙara saurin motsa jiki da yawan hanyoyin.
   

   

   Ayyukan Daxiao - stock.adobe.com

3. Tsalle igiyar motsa jiki motsa jiki ne wanda ke haɓaka ƙafa da daidaito na motsi. A matsayinka na ƙa'ida, yara suna ganin wannan aikin kamar wasa ne kuma da sauri sun mallaki igiya tsalle biyu har ma da tsalle sau uku.
   

Complexungiyoyin gine-ginen yara

Shirin horas da yara

Azuzuwan CrossFit yakamata su kasance na yau da kullun tare da haɓakar tsari cikin ƙarfi da gabatarwar sababbin atisaye cikin shirin. Dole nauyin ya zama dole ya bambanta, zai zama mai kyau a raba aikin motsa jiki zuwa masu sauƙi da masu nauyi. Ya kamata ku yi aikin motsa jiki na CrossFit sama da uku a kowane mako, saboda jikin yara kawai ba zai sami lokacin murmurewa ba.

Misali, shirin giciye na yara na tsawon mako na iya kasancewa da irin wannan yanayin:

Bayani na Gasar CrossFit don Yara

Mafi shahararrun gasa mafi dacewa ga yara shine Tseren Jarumai. Yara ”, an tsara shi don matasa yan wasa masu shekaru 7 zuwa 14. Shirinta na tilas ya hada da gudu, hawa igiya, shawo kan bango a tsaye, kwaikwayon wayayyen waya da sauran matsaloli da yara ke matukar son shawo kansu. Masu gasa sun kasu kashi biyu: ƙarami (ɗan shekara 7-11) da babba (shekara 12-14). Tawagar mutane 10 sun shiga cikin tseren. Kowane ɗayan ƙungiyar yana tare da ƙwararren malamin koyarwa.

A watan Satumbar 2015, GERAKLION CrossFit Club, tare da Reebok Training a cikin aikin Moscow Parks, suma sun gudanar da gasa mai kyau ga yara da matasa a karon farko. Representedungiyoyin masu zuwa sun wakilci: matakin shigarwa da matakin da aka shirya (14-15 da 16-17 shekara).

Yawancin kuloflikan CrossFit a duk faɗin duniya suma sun sanya doka don gudanar da wasannin yara daidai da manya. Ya kamata a ce yara sun zama ba 'yan wasa masu caca ba kuma suna ɗokin samun nasara kamar yadda manyan abokan aikinsu suka dace.

Kalli bidiyon: KPoint feat. Ninho - Ma 6t a craqué Clip officiel (Nuwamba 2024).