Warm-up a darasin ilimi na jiki

Ƙararrawa a kundin ilimin jiki yana da sauki, amma dole. Yana ba ka damar shirya tsokoki don motsa jiki da kuma kare yara daga samun irin raunin da ke cikin horo.

Warm-up a ilimi na jiki

Warm-up shine tushen ilimi, kuma ya kamata ya rufe dukan jiki zuwa iyakar. Duk da haka, wannan baya ɗauka lokaci mai tsawo, kuma daidaitattun lafazin yana rufe kawai minti 10-15 na lokacin darasi. Bugu da ƙari, babban shirin, ya zama dole ya hada da dumi-dumi ga wadanda kungiyoyin muscle zasu shiga cikin aikin: alal misali, kafin a guje, an ba da hankali mai yawa ga ƙafafun kafafu.

Sabili da haka, aikin dumi na makaranta yana gudana daga matsayi na ainihin ƙafa a kan nisa na kafadu, ƙafafu ɗaya da juna, hannayensu a jikin jiki ko a kan kwatangwalo:

• kai tsaye zuwa gaba da baya zuwa 4 lambobi (sau 8-12);
• Gudun kai tsaye zuwa dama da hagu don asusun 4 (sau 8-12);
• Juya kai zuwa ga tarnaƙi don lambobi 4 (sau 8-12);
• juyawa na kai a cikin da'irar 2 sau a duka wurare;
• hannayensu ga kafadu, daɗawa da baya cikin lambobi 4 (sau 8-12);
• Warm-up na wuyan hannu - juyawa a duka wurare 2-4 sau;
• Tsayar da kunnen doki - juyawa a duka wurare sau 4;
• juyawa a cikin kugu a cikin da'ira 2-4 sau a kowane shugabanci;
• Ruwa daga cikin akwati gaba-baya da 4 kirga (8 sau);
• torso torso hagu-hagu don lambobi 4 (sau 8);
• gyaran takalmin gyaran takalmin - in ba haka ba kuma a kan ƙyama 4 laps a kowane shugabanci;
• irin wannan dumi-daki don ɗakunan kwakwalwa;
• hannayen sa a kan gwiwoyi kuma suna yin juyawa a cikin gwiwa gwiwa don 2-4 a kowane gefe;
• wasan kwaikwayo na hare-haren kai tsaye - sau 8 ga kowace kafa;
• aikin ƙafa - 10-15 mahov ga kowace kafa.

Idan akwai buƙatar yin amfani da minti na jiki a wata aji, misali, dumi a darasi na harshen Ingilishi, zaka iya barin waɗannan kayan aikin da suka shafi wuyansa, kafadu da hannayensu, kazalika da ƙara skeezing da cirewa jaws don wanke hannun.

Ƙaunar dumi ga yara

Abubuwan da ake dasu ba su da ƙaunar yara ƙanana, amma idan kun haɗa da sautin farin ciki na dan lokaci, har ma maɗaukakin shahararrun zai wuce ta hanyar murna. Wata hanya mai kyau shine kiran wani ɗayan dalibai don wanke kansu (hakika, akwai buƙatar bayar da shawarar da suka dace). A wannan yanayin, a cikin makarantar sakandare, ana kuma kula da dumi-dumi da babbar sha'awa.