Sports for uurka leh ee guriga. Sports haweenka uurka leh

"The tirada ugu quruxda badan - qof dumar ah oo uur leh!" Hadalkaasu yaqaan?! Dabcan, in dhammaan, iyo in ay ku doodi ma mid doonistiisa. Laakiin jinsi cadaalad ah loo raadinayo, doondoonaya, iyo ku dadaali doonaa si loo eego cajiib ah. Iyo ujeeddo this in meesha ugu horeysa waxaad u baahan tahay si aad u xajiso qaab ciyaareed fiican jirka, iyo muddada wallaca ah ilmaha waa laga reebo lahayn. Waxaa jira sports ee haweenka uurka leh. Wax aan caadi ahayn, ma ay joogaan. sportdeyatelnosti Noocan, shuruudda ugu weyn ee in - heer dhexdhexaad ah ee kakanaanta iyo load ugu yaraan on kooxaha muruqa qaarkood.

Maxaa si ay u doortaan?

Sports haweenka uurka leh - dabaalan, baaskiilka, ku dul socda. Aynu u baaro si faahfaahsan.

dabaasha

Faa'iideysan hawlaha balliga, dabaasha si gaar ah, waa adag tahay in la dhayalsan. Biyaha ka caawiyaa si ay u ilaaliyaan oo nasasho jidhkaaga oo dhan ka, dareen-ka loo yaqaan ee aanu miisaan - state ah oo mid Kastoo Uur leh dareemi doontaa ugu raaxo leh. Dabaal hooyooyinka mustaqbalka waxaa loo ogol yahay inta lagu jiro mudada oo dhan oo uur ah.

baaskiil

Tani isboortiga ee haweenka uurka leh - fiican ee lagu hayo qaabka sugan kuwa Cilmiga leh sidii aan u fuuli laba Wheeler. Si kastaba ha ahaatee, si ay u sameeyaan baaskiil uurka leh oo keliya waa mamnuuc ay sabab u tahay xaqiiqada ah in xadgudub ka dhan ah isuduwidda, waxay noqon kartaa mid ay adag tahay in Fulitaanka on baaskiilka iyo dhaadhaca ka. this Maskaxda ku hay, ma ay qiimayn dheeraad awoodaha aad, sababtoo ah waxa ay keeni kartaa in aad ku dhici, taas oo iyana, waa khatar aad u ma aha oo kaliya laakiin sidoo kale ilmaha.

Waxa kale oo, haddii ay jiraan waa Qabille oo baaskiil. Sports haweenka uurka leh waxa on oo waxtar leh oo gabi ahaanba ammaan ah.

Socodka

Socodku waa saamayn faa'iido on the hooyooyinka guud ahaan mustaqbalka. Waa in aad bilowdo la socda, waayo masaafo gaaban iyo si tartiib tartiib ah iyaga kordhaya. Maalintii loo ogol yahay si ay u tagaan 4 km xawaaro dhexdhexaad ah ee ugu horeysay oo trimester labaad ee uurka iyo ilaa 2 km xawaaro gaabis ah saddexda bilood ee saddexaad.

baxsad

haweenka uurka leh Orod waxaa loo ogol yahay, laakiin ka dib markii la helo talo ah ee dhakhtar. Haddii geeddi oo uur baxa dhib la'aan, ciyaartan ku haboon yahay dumarka uurka leh iyo idinkaba. Haddii kale waxaa lagama maarmaan ah in ay dayacaan daraasaadka cross-dalka.

Waa maxay illowday?

Sports haweenka uurka leh waxaa ka mid ah tennis miiska dheeraad ah iyo golf. Iyagu ma ay khatar kasta, laakiin sidoo kale wuxuu jecel yahay qofka aan xambaaran karin.

fuushaan Horse, skiing biyo ahaan uu u.

Bowling haweenka uurka leh waa la aqbali karo, laakiin taariikh dambe waxay u baahan tahay taxadar, sida uu jiro itimaalka sare taagay dib muruqyada. Intaa waxaa dheer, dareen ah dheelitirka ka mid ah hooyooyinka uurka leh waa la dumiyey, oo sidaas tuuraan kubada ku adkaan doonto.

Fitness haweenka uurka leh, kaas oo ku lug leedahay barafka, ka badan la aqbali karo in marxaladaha hore, ay shardi tahay in uur ah sida caadiga ah soo baxa, dhib la'aan. waxaa At marxaladaha ugu dambeeya ee fasalada sida laguma talinayo, sababtoo ah waxaa jira halis weyn oo ah ka dhicin, kaas oo noqon kara ben cawaaqib aan loo baahnayn.

Fasallada guriga

Haddii aad u baahan tahay dabaasha, Wadda baaskiil - oo gaadiidka ah labada taayir leh, ka dibna qaar ka mid ah waxqabadyada jireed u baahan tahay oo kaliya rabitaan ah naagta. Fitness, aerobics, yoga, jimicsi - sport weyn ee haweenka uurka leh ee guriga.

Sports for uurka leh: Layliyo on trimester

saddex bilood. Badanaa oo dhan layliyada waa in loogu talagalay ee caadi iyo horumarinta isuduwidda dareenkooda, taas oo sii xumaanaya muuqata in muddada uurka.

layliyo taagan

• booska bilaabo, madaxa waxaa janjeerin, addimada sare dabacsan. Neefta siidaysid. madaxiinna kor u qaada oo ku jiid addimada sare dhabarka, dhigay dhulka ka dambeeya - in aad neefsato. neefta siidaysid - tagay madaxaaga / xaq u janjeeri. Qaado booska laga bilaabo, neefta siidaysid. Duration of 3-6 jeer.
• Laga bilaabo booska: midig iyo gacanta bidix idinka soo hor jeedda, sii farahaaga in feedh ah. Neefso. Is daji gacmaha addimada sare, jimicsi dhaqdhaqaaq ruxruxaa 7-8 jeer. Neefta siidaysid. wax ka badan 6 jeer.
• booska bilaabo: talooyinkaas of faraha taaban garbaha. On neef xawaaro u gaabiya inay xabadka keeni suxullada aad, ka dibna kor iyaga u sarraysaa sida ay suurto gal iyo dib u dhigay si ay waaxda thoracic jiq. Dib-u-qaado booska asalka ah. Neefta siidaysid. Qabtaan 3-6 jeer.
• Laga bilaabo booska: cagaha garabka width gooni. Poluprisedat, hoos iyo dib u qaadashada gacmihiisa. Neefta siidaysid. Fuuli - neefsato. Jimicsiga inay sameeyaan 4-12 jeer.
• Laga bilaabo booska: cagaha kaalinta garabka-width gooni, gacmaha gadaashooda ah jirka sare biiray. gacmaheeday u qaado si laab-dhabarta pectoral isku sawiri futada. Neefso. Ku noqo billowday ugu. Neefta siidaysid. Qabtaan ilaa 15 jeer.
• Laga bilaabo booska: cagaha width garabka gooni, hubka kiciyey. Weeraryahanka caatada ah, addimada sare oo jiidaya weeraryahanka. Is daji garbaha, laabin dhabarka, gacmaha in laga lalmiyaa hoos, wuxuuna iyaga siiyey xoriyad dhamaystiran. Qaado hayayaashii asalka ah. Ma 4-6 jeer.

Jimicsiyada ee fadhiya booska

• Laga bilaabo booska: addimada hoose tarmayaan ballaaran, gacmaha uu suunka. Iyadoo gacantiisa bidix inuu taabto faraha cagtiisa midig. Neefta siidaysid. Qaado booska asalka ah. Neefso. Ku celi tallaabooyinka la mid ah, in la beddelo jeedo gacmaha. Qabtaan 4-10 jeer.

• booska bilaabo: lugaha fidiyey idinka soo hor jeedda saxda ah. Jiid suulasha hore ka dibna dib ugu, iyaga dhaawacaysa. Xaaladdan oo kale, ciribta waa in ay meel go'an. Samee laga bilaabo 4 jeer, si tartiib ah u sii kordhaya load ah, laakiin inta ugu badan waa in aanay ka badan 9 jeer.
• Laga bilaabo booska: fadhiya, fidin gacmahaaga dabaqa, isagoo iyaga helay gadaashiisa. Splay iyo addinka aan laga saaro dhulka. Duration waxqabadka: 4-8 jeer.
• Laga bilaabo booska: fadhiya, addimada sare inuu xidho suunka. Jiid sharaabaad isaga ka soo hor, wada isku xirta cagaha. Shaandheyn jidhka ee hal jiho, ka dibna in 4-5 jeer kale.
• Laga bilaabo booska: fadhiya booska, hubka soo celiyay. Iyada oo ku saleysan addimada sare, dhigay mid ka mid lugta ka badan kan kale. Wareegga cagta midig ee goobada jihada bilow ah oo dhinaca ka soo horjeeda by 4-5 jeer. Ku noqo booska asalka ah. Nuqul isku xigxiga ee falalka lugta kale kula soo.

Sports for uurka leh ee saddexda bilood ee ugu horeeya waxa uu leeyahay saamayn togan ku fayo-qabka ah hooyooyinka mustaqbalka iyo toogasho in amarka soo socda:

• bixinta falcelin caadi ah inuu isbedel ku dhaca waxay ku, sababtoo ah oo uur ah in;
• hubinta waxqabadka fiicnayn oo ka mid ah wadnaha iyo nidaamka neef-mareenka;
• tababarka muruqyada caloosha iyo muruqyada oo dib u load mustaqbalka iyo nooca guurto ah ee dadaalka.

Waa maxay ma noqon karaan?

Sport ee haweenka uurka leh (1 dheer) waa ka horjoogsanaya in jimicsi loogu talagalay jidhka jiidaya. Muddada hawlaha isboortiga waa in ay bilaabaan la daqiiqado yar oo si tartiib ah u kordhi, xad hadlayay, iyo sidoo kale lacagta jimicsi.

Sports haweenka uurka (2 eego)

Jimicsiga tirada 1 - "Socodka". Waxay jeelyihiin in si fudud, waxaad u baahan tahay inaad ku socotaan dhulka ama in goobaabin. Milo gacmaha dhinacyada - in aad neefsato, inuu soo Dejiyo - neefta siidaysid. Duration - oo ku saabsan 20-30 ilbiriqsi.

gacmahaaga saar on suunka. Qaado xoogaa tallaabooyin ah ee faraha cagta, isku tallaabooyin u gaddoomaysaan dhinaca dibadda ah foot iyo faraha lugeed oo ka Faydatay Dhudhumadeeda. mar dambe ma oofin badan 60 ilbiriqsi.

Talaabooyinka la weeraro dheer iyo hubka in tirid. In mid ka mid ah weerarka in la sameeyo laba dhabtooda - iyo dib u.

layliyo taagan

• cagihiisa garabka width gooni, gacmaha: Laga bilaabo booska. Hands in meel labada dhinac. Lugta midig waxaa laabatay, jiidaya sharaabad ah - neefta, dhigeysa cagta ah, da'a gacmaha - neefta siidaysid. Nuqul isku xigxiga ee falalka on Addinka bidix. Ma 3-6 jeer.
• Laga bilaabo booska: Istaag aad width cagaha garabka gooni, hubka hoos u dabacsan. Samee wareeg wareeg ee garbaha. Garbaha waa in laga qayb .Wadashaqayntaas iyo gacan - si buuxda u dabacsan. Heesaan 3-12 jeer.

jimicsi fadhiya

• Laga bilaabo booska: lugaha si toos ah, wax yar ka soocay dhinac, suulasha iskala saqafka. Samee isku dayaya in ay taabato dhulka ka baxsan xafiiltamaan ee cagta. Xaaladdan oo kale, ciribta waa in uusan u dhaqdhaqaaqin. sidaas oo kale sameeyaan, isku dayaya in ay ku riday gudaha cagta dhulka. Qabtaan 6-16 jeer dhinac kasta.
• Laga bilaabo booska: fadhiya, gacmaha dib u jiid. Ku tiirsan gacmaha, meel cagtiisa midig aad on bidix. Sharax goobada (wareeg wareeg) foot addinka a midig iyo bidix midig 4-5 jeer. Qaado booska asalka ah. Ku celceli isku xigxiga ee falalka lugta kale kula soo.

Jimicsiyada meel siman

• booska bilaabo: jagada isagoo Jiifa, gacantiisii bidix taageertaa madaxa, addimada hoose prisognuty. Gyrating toosan lugta bidix Ilodanimada inayan ugu badan ee suurto galka ah ee ay u socoto iyo counterclockwise by 7-8 jeer. Jebi - 25-30 ilbiriqsi. Si aad u jiifsato dhinaca kale oo load ku cagtiisa midig.

Sports for uurka (2 bilood) ka kooban yahay fizuprazhneny kor ku xusan, hirgelinta kaas oo bixiya ujeedooyin sida:

• hubinta qulqulka dhiigga buuxa in ilmaha caloosha ku,
• kicin Neefta;
• sida wakiilka ka hortag ah ka gees ah xididdada qaradhku on lugaha,
• horumariyaan dabacsanaan,
• nasashada.

Sports haweenka uurka leh ee saddexda bilood ee saddexaad. layliyo taagan

• Socodka isla goobta, si ay u milmaan gacmaha at kooxood - neefsatid, hoose - neefta siidaysid. mar dambe ma oofin badan 25 ilbiriqsi.
• Laga bilaabo booska: cagaha width garabka gooni, cagaha soo jeestay in ay dhinaca, gacmaha on line suunka. Poluprisedaniya aadan, riixaya gacmahaaga Weeraryahanka iyo jilbahaaga ku fiiqaya in jiho oo kala duwan. Ma 6-8 jeer.
• cagihiisa garabka width gooni, hubka: Laga bilaabo booska. addimada sare u milmaan ku wareegsan. Mid ka mid ah lugta dib u gashto sharaabad ah - neefsatid, lugta saaray, gacmahaaga hoos u riday - neefta siidaysid. isku lugta kale kula soo samayn. Qabtaan 3-6 jeer.

jimicsi beenta

• Laga bilaabo booska: aad dhabarka u jiifto, jilbaha xootay, cagaha, cag kastana dul dabaqa. Qabtaan qaadaya miskaha, tuuraya jilbaha. Isla mar ahaantaana nasato muruqyada perineum ah waa in ay suurto gal. Ma 3-6 jeer.
• Laga bilaabo booska: aad dhabarka u jiifto, hubka ay weheliyaan jidhka. Sameynta neefta milmi lugaha hoose ee dhinac ah intii suurtogal ah. Neefta siidaysid. Qabtaan 4-8 jeer.
• Laga bilaabo booska: siman on dhabarka, gacmaha at dhinac. Xusulkaaga, ugu badnaan muruqyada dhaawacaysa gacmaha iyo faraha - galay feedh ah. In dib loo dhigo gobolka walwalka 10-20 ilbiriqsi, markaas nasasho iyo da'a dhulka. Qabtaan 3-6 jeer.
• booska bilaabo: jiifa dhabarka, cagaha garabka width gooni. Jiid sharaabaad addimada naftooda, aad buu u dhaawacaysa unug kasta lugta muruqa. In dib loo dhigo gobolka walwalka 15-20 ilbiriqsi. Soo qaado xaalad debecsan. Qabtaan 3-6 jeer.

nidaamka tababarka haweenka uurka leh inta lagu guda jiro saddexda bilood ee saddexaad waxaa ku jiri kara layliyo kale oo loogu talagalay horumarinta koox murqaha ah, oo aadan khatar u tahay hooyada iyo ilmaheeda uurka ku jira.

waxbarashada jirdhiska haweenka uurka leh ee saddexda bilood ee saddexaad waa lagama maarmaan si ay u:

• xoojiyaan xirfadaha iyo neefsashada jiibta qoto dheer inta aad jimicsiga,
• hagaajinta jimicsi qodobada la xiriira, taas oo qaadataa naag foolanaysa.

Sports for uurka leh waa in ay ahaataa oo xiiso leh iyo ma qaadan xoogga la soo dhaafay! Tan ka fikira oo ayan marnaba peretruzhdaetsya xamuulka.