Ya kamata yara su yi wasa. Maimakon "yin aiki," yi la'akari da shi a matsayin "wasan kwaikwayo." Wannan shine lokacin da Ewunike Akpan yayi amfani da shi, wanda shi ne mai horar da kansa wanda Hukumar Kula da Kasashen Amirka ta Harkokin Harkokin Kasuwancin ta amince da shi, da kuma magoya bayansa na yankin Atlantic domin BOKS (Gina Mu Kids Success). BOKS tsarin makarantu ne na kwaskwarima a makarantun sakandare da na tsakiya, kuma yana da kyau game da wasanni da wasanni! Yara sun isa makaranta kimanin minti 45 da wuri, kuma suna amfani da wannan lokacin cikin fun, wasa mai aiki. Yana da hanya mai kyau don kara dacewa da aikin yau da kullum. Kuma yana taimaka musu su yi mafi kyau a makaranta-duk da ilimi da kuma hali.
Don haka abin da ke bi shine shawarwari don sauƙaƙewa ga yara-ƙungiyoyi da wasanni da za su ji daɗi da kuma amfani da su, kuma hakan baya buƙatar kayan aiki, ko manyan wurare masu waje, suyi. Za'a iya yin su a cikin karamin minti na 5-10, ko zaka iya kirkiro tare don karin lokacin wasa. Farawa tare da 'yan mintoci kaɗan na aikin dumi don samun tsokoki da zukata.
Abubuwan Ayyuka na Ƙananan yara: Gudunwa
Yin tafiya ne kawai game da nau'i na motsa jiki akwai, kuma yana da cikakke ga yara. Suna son shi! Yara suna iya fita waje, amma har ciki: a cikin dakin motsa jiki, sauka a hallway, ko ma a kusa da (da kuma kewaye da) babban tebur. Ana iya hadewa tare da wasu motsa cikin wasanni, kamar raga-raga. Ƙari akan wannan daga baya!
Canja abubuwa a yayin da kake gudana: Tsarin motsi na motsa jiki ta hanyar yayinda yara suka guje daga gudu don tserewa, ko kokarin gudu a wuri tare da ƙafa kusa da ƙasa (ana kiran wannan "ƙafafun sauri"). Yara na iya tafiya tare da ƙananan gwiwoyi (ɗauke da ƙananan gwiwoyi zuwa ga kirji tare da kowane mataki) ko "butt kicks" (kickking alternating sheqa towards buttocks with each step). Canje-canje na shugabanci (gefe-gefe ko baya) yayi aiki da tsokoki da kwakwalwa, inganta haɓaka yara.
Saurin Ayyuka na Yara: Jumping
Samun waɗannan ƙafafun sama da ƙasa don aikin motsa jiki da yara zasu so. Sukan gina ƙarfin tsoka, jijiyoyin zuciya da jimiri. Fun yi tsalle don yara don gwada sun hada da
- Jumlar jago: shimfiɗa hannun hannu da ƙafafu zuwa gefen kamar tauraro yayin da yake tsalle, koma makamai zuwa bangarori da kafafu zuwa cibiyar a saukowa
- Tuck yayi tsayi: durƙusa gwiwoyi kuma ya tashi sama yayin da yake tsallewa
- Hurdle hops: tsalle zuwa gefe ko gaba-da-baya a kan ƙaddamarwa
- Hakan kafa guda daya : ɗaga gwiwa daya da tsalle a kan kafa kafa; m (wannan babban ƙalubalen ma'auni ne!)
- Ƙunƙwasa ƙafar ƙafa: tsalle a mike, sa'an nan kuma gicciye ƙafa ɗaya a gaban ɗayan; a kan tsalle na gaba, matsa ƙafa kuma ci gaba
Ƙananan Ayyuka na Yara: Squats da Lunges
Kuna yin su, kuma yara na iya yin su: Kuyi gwiwoyi (amma ba da nisa ba) don ƙwallon ƙafa da damuna! Wadannan darussa masu sauki sunyi ƙarfin ƙarfafa don ba wa yara kyakkyawar tushe ga kowane nau'i na wasanni da kayan aiki. Gwadawa gaba, baya, da kuma gefen lungu da maƙallan ƙwallon ƙafa. Hakanan zaka iya shigar da tsalle cikin jerin sakonni ta hanyar samun yara bayan sun tashi a tsakanin squats.
Abubuwan Ayyuka na Ƙananan yara: Zama-Ups da Push-Ups
Kwanƙasa bene don ƙwarewa na ainihi waɗanda ke aiki da ainihin: Sit-up, up-ups and planks. Yara na iya yin kullun ciki na ciki, daɗaɗun keke, kafa-sama-sama, da sauransu. Akwai bambancin da yawa a kan tsauraran matsayi.
Yara kuma zasu iya koyon yin amfani da takaddama da mahimmanci don ƙarfafa jikinsu da kuma tsokoki a cikin baya da baya. Kamar yadda yake tare da sauran motsa jiki kamar wasanni da wasanni, kunsa su a cikin wasanni da sauran ayyukan motsa jiki (duba mataki na gaba) don sa yara suyi aiki da kuma jin dadi.
Saurin Ayyuka na Yara: Wasan Wasanni
Don yin motsa jiki don jin dadi ga yara, juya shi cikin wasan. Ga wasu ra'ayoyi daga malamin BOKS Ewunike Akpan.
- Relay Squat: Yaye yara suna hawa a gefe guda biyu na dakin, suna fuskantar juna. A "tafi," duk yara suna gudu zuwa tsakiyar ɗakin kuma suna saduwa a tsakiya. Sun yi matuka uku, suna bada juna biyar tare da hannayensu a tsakanin kowannensu. Sai suka koma wurin farawa kuma maimaitawa. Tallafa a kan manyan faye da hulɗar zamantakewa. Idan kana da babban rukuni, zaka iya samun layi tsakanin layi tsakanin wayoyi don haka yara hadu da aboki daban a tsakiyar ɗakin a kowane lokaci.
- Kasuwanci: Raba yara har su sami kowanne ɗakin gida. Sa'an nan kuma su yi tafiya a kusa da dakin a cikin da'irar, A kanka, sai su koma gida kuma suyi wasu kwarewa masu sauki (suna cewa, 5 tsalle-tsalle ko saiti 30 na biyu). Akpan ya bada shawarar barin yara su yanke shawarar abin da za su yi a kowane kusurwa don su ba su ikon mallakar wasan.
- Koma baya da buga shi: A "tafi," yara suna ci gaba a cikin layi (duba photo). Sa'an nan kuma kira "Back" don haka dole su gudu a baya. A ƙarshe, buga "Hit shi!" don haɓaka wani fasaha, irin su tsalle ko tsalle. Bugu da ari, ba da labari ga yara game da zabar fasahar "buga shi".
- Traffic: A cikin wannan BOKS bambancin "Hasken Red, Light Light," akwai ƙarin faruwa a kan hanya. Yaran ya dakatar da farawa a cikin haske da kuma hasken wuta, amma kuma suna yin shuffle don haske na launin rawaya, yayinda bunny hops a bambance-bambance, haɓaka haɗin kai kuma yayi tafiya tare da abokin tarayya don "mai haɗin kai," har ma da tsallewa lokacin da " hawan ƙetare. " Yi wasu karin motsa tare da yara!
Kammala tare da Cikak
Bayan yin wasan kwaikwayo tare da yara, biyo baya tare da wasu ƙananan shimfiɗa don ci gaba da tsokoki karfi da lafiya. Tsarin layi da kuma kwantar da hankali zai iya taimakawa yara masu saurin yanayi zuwa cikin jiki mafi kyau (sannu, zamu iya mafarkin!) Da kuma taimakawa wajen hana raunin da ya faru.