Ukuzivocavoca kanye nokusikhipha umzimba kunomthelela ekwenzeni konke ukuqiniswa kwemisipha, imisipha kanye namalungu, ukubunjwa kwengane efanele. Uhlelo lwezemidlalo yesikole lubandakanya izici zokuthuthukiswa okujwayelekile, ezemidlalo kanye nokuzivocavoca okusetshenzisiwe. Ukuzivocavoca jikelele okuthuthukiswayo kuhlukaniswa, futhi, ku-hygienic, rhythmic, noma aerobic, kanye ne-gymnastics yezemidlalo. Ukuvocavoca yizokuzivocavoca kwezobuciko kanye ne-acrobatics. Ukuzivocavoca okusetshenzisiwe kufaka ukuvivinya izimboni, ezokulwa nezempi. Zonke lezi zinhlobonhlobo zezinhlobo zokuzivocavoca zifakwe emcimbini wokuthi "isiko lomzimba kanye nemfundo yezemfundo yabantwana besikole." Amakilasi okuzivocavoca abantwana abafunda esikoleni ahluke ngendlela yokuzivocavoca ezinganeni zasenkulisa. Futhi ukuvocavoca okuhloswe ukuba izingane ze-primary school age (kusukela eminyakeni eyisikhombisa kuya kweyishumi), nazo zihluke ekuzivocavoca kwabantwana besikole (iminyaka eyishumi neshumi) kanye namakilasi aphezulu (iminyaka eyishumi nanhlanu kuya kweyishumi nesikhombisa). Indlela yokugcoba kahle izingane zesikole esikhulile, uzofunda esihlokweni esihlokweni esithi "Ukubhuka, imfundo yemvelo yezingane esikoleni."
Izingane zokukhula esikoleni esiphakeme azikaze zakha uhlelo lwe-musculoskeletal. Umzimba wabo uhamba kakhulu futhi unemibandela emihle. Njengoba bephoqelelwe isikhathi eside behlezi edeskini nasekhaya ukuze bafunde izifundo, izingane zesikole zivame ukuthola ukuvinjelwa komgogodla, ukuphazamiseka kwazo kuphazamiseka. Ngakho-ke, konke okuyinkimbinkimbi yokuzivocavoca umzimba kwezingane zasesikoleni samabanga aphansi kuhloswe ukugcina nokwenza ukuma kwazo futhi ikakhulukazi ukudlala emvelweni: okuyinkimbinkimbi kuhlanganisa izinhlobo ezahlukene zokwakha kabusha, ukuzivocavoca ngamabhola nokuqhaqhazela, ukukhuphuka, ukuqhuma, ukugijima, ukuzivocavoca, nokudansa kanye nama-acrobatic umzimba. Lezi zivivinyo zenziwa izingane ezinomdlandla omkhulu. Isikhathi esiphakathi esikoleni sihluke kulokho phakathi nalesi sikhathi ingane iqala ukukhulelwa. I-bone system yakhe ikhula ngokushesha, futhi izicubu zomzimba azihambisani naye. Ingane ihlala ikhathele ngisho nangokwenyama emzimbeni omncane, ngalesi sikhathi ukusebenzisana kwakhe ukuhamba kuphazamiseka. Ngakho-ke, ukuvocavoca kwabantwana besikole samabanga aphansi kumele kufaka izivivinyo eziyinkimbinkimbi. Futhi umzimba wokuzivocavoca wamantombazane nabafana ukhethwa ngokuhlukile. Ukuzivocavoca kwamantombazane ale minyaka kufanele kufake izinto zokuguquguquka nokuhamba, okungukuthi, izakhi zokuzivocavoca ngomzimba, kanti ukuqeqeshwa kwabafana abasha kuyindlela yokusebenzisa amandla ngokusebenzisa imishini ehlukahlukene yemidlalo nemishini.
Esikhathini seminyaka esikoleni esiphakeme, lapho inqubo yokwenza umzimba isiphelele, umzimba wokuzivocavoca kufanele ube uhlobo lokuqeqesha abantu abasha ekukhuleni nasekusebenzeni. Kumantombazane, abafundi abaphezulu bazivocavoca ezikhethiwe ezakha umzimba wesifazane, umzimba womama ozayo, kanye namadoda amasha - umzimba wokuzivocavoca obasiza ukuba balungiselele umsebenzi nokusebenza ebuthweni. Uma ukhetha isethi yokuzivocavoca kwezingane zokuphila ezihlukene, kubalulekile ukucabangela izici zomuntu ngamunye, ikakhulukazi izinga lempilo yabo. Izingane ezinesifo se-cardiovascular and system respiratory zidinga ukukhetha izakhiwo ezikhethekile. Kufanele zibandakanye ukuzivocavoca okufaka isandla ekuqiniseni konke umzimba omncane, ngokujwayelekile ukwenza umsebenzi wenhliziyo kanye nezitho zokujikeleza noma zokuphefumula. Lezi zivivinyo kufanele ziqinisekise ukugcinwa komzimba wengane esimweni sokusebenza nokuvimbela izinkinga ezihlukahlukene. Lezi zivivinyo zenza lokho okuthiwa yi-gymnastics yokuphefumula. Yenza imizimba yokuzivocavoca kangcono ngendlela ekhethekile yezemidlalo nezicathulo. Emva kokuzivocavoca kubalulekile ukugeza noma ukuvakashela i-sauna noma i-sauna ukuze ulungise umzimba, uhlanze ukukhukhumeza neminye imikhiqizo ye-excretion.
Self massage
Ingane yeminyaka esikoleni iyakwazi ukuzimela ngokuzimela izandla nezinyawo, kanye nezinye izingxenye zomzimba wakhe. Lokhu kungafundiswa kubasebenzi bezempilo noma amalungu omndeni omdala. Ukuzicwilisa kuzomsiza ukuba aqede ukuqhuma kwegazi ezingxenyeni ezingasebenzi, ukuvuselela umsebenzi womzimba nokujikeleza, ngcono ukuphefumula. Ulwazi kanye nekhono lokwenza amasu okuzihlaziya kuzovumela umntwana ukuba alondoloze umzimba wakhe esimweni sokusebenza, ngaphandle kokusebenzisa usizo lwabantu abadala. Ukuze uzihlanganise, udinga ukuthatha i-positi ekhululekile ngenkathi uhlezi esihlalweni noma esihlalweni. Zama ukuphumula imisipha ngokuphelele. Izingxenye zomzimba ezizobekwa ngaphansi kokuzihlalisa umzimba, kufanele zenziwe nge-vaseline, ukhilimu noma zifafazwe nge-talcum (kuye ngokuthi hlobo lesikhumba). Ukuzihlakulela kwezinyawo kuqala ngokunyakaza kwemizimba yomlenze womlenze owodwa. Bese ubuyela emadolweni, ethangeni, emathangeni. Emva kwalokhu, badlulela emlenzeni owodwa, ephansi, ezingxenyeni ezingemuva, lapho ungafinyelela khona isandla, entanyeni nasekhanda. Isifuba nesisu sesishubile. Qedela ukuzithokozisa izandla ngezandla zokuzibulala.
Self massage of umlenze ophansi
Hlala kahle ngesitulo. Faka unyawo olulodwa emzileni oqinile esitokisini noma e-ottoman. Shaya unyawo lwakho. Bese wenze izandla zakho zishaye izinyawo zakho, zibheke. Ngenye indlela lezi zinguquko ezinokugaya kancane komlenze ophansi.
Self massage of the hip
Hlala phansi bese ugoba kancane umlenze owodwa, uzidonsa wena. Beka umcamelo omncane phansi kwamadolo. Yamukela ithanga ngezandla zakho bese ulenza. Shintsha ukushaywa phansi ngokunyakaza kokujikeleza nokuxubha. Ngezinye izikhathi ungagudluza kancane umlenze.
I-Lumbar self-massage nezigaba zangemuva
Lezi zingxenye zomzimba zingcono kakhulu zihlwithwe endaweni yokuma. Yenza izandla zakho ngemuva kwakho. Emuva kwesandla, uphazamisa emuva nangemuva. Lezi zintuthuko kufanele zithathwe ukusuka phansi.
Amahlombe ukuzithokozisa
Hlala esihlalweni eduze kwetafula. Bamba ingalo eyodwa elugqeni wakho, ubeke umcamelo ngaphansi kwayo. Nika esinye isandla ngemuva kwekhanda futhi iminwe yakho yenza ukunyakaza okujikelezayo nokuxoxayo, kusukela emhlane entanyeni, ehamba entanyeni nasehlombe. Ngokufanako, ukuhlunga ihlombe lesibili.
Self neck massage
Hlala esihlalweni. Beka kokubili izandla ngemuva kwekhanda lakho bese ulibeka entanyeni yakho. Khona-ke, ngezandla zombili ngesikhathi esisodwa ukunyakaza kwendilinga yeminwe yakho kugubha intamo yakho, ihamba ngemuva kwentamo. Ukunyakaza okufanayo kwenza kusuka ngezansi phezulu.
Belly self-massage
Hlala esihlalweni. Hamba emuva emuva ngemuva kwesihlalo. Beka izandla zakho esiswini sakho. Khona-ke, isandla, esithinta ngokuqondile ubuso besisu, cindezela ukhoneni bese ucindezela izandla zombili esithombeni esiswini. Emva kwalokhu, ujikeleze izingalo ezungeze isisu ngesibuthano, ngokungahambisani ne-clockwise (ukunyakaza okufana nokuvunguza kwe-spinning).
Izandla zokuzihlaziya
Hlala uzungeze itafula. Beka isandla esisodwa etafuleni, ugijimise elugqeni. Ukunyakaza okunamandla kusuka esandleni kuya kwesigxobo sokubamba iqhaza. Ngokufanayo, ukuphunga kwesinye isandla.
Ukuzihlalisa umzimba
Hlala uzungeze itafula. Beka isandla esisodwa etafuleni, uguqe ehlangothini lomgodi. Yamukela isikhonkwane ngendlela yokuthi umunwe omkhulu, owenziwe kancane ube phezulu. Ngama-thumb pads, ingabe ukugcoba nokucindezela ebusweni bomjoqo wehlombe. Hambisa kusukela esandleni kuya elukhokheni. Uma wenza ukuzihlalisa umzimba, akunconywa ukuba uhlaziye i-popliteal fossa nendawo ye-lymph nodes (izimbambo ze-axillary, ubuhlungu nokunye okunjalo). Ukubhunga izingane zesikole kuyisiqinisekiso sempilo nokuphila isikhathi eside. Manje siyazi ukuthi singenza kanjani ukusikhipha okufanele, imfundo yemvelo yezingane esikoleni.