Ho lefella mantsiboea ke mokhoa o rarahaneng oa boikoetliso ba nama bo etsoang ka mor'a toro letsatsi le leng le le leng. Boikoetliso ba hoseng bo matlafatsa bophelo bo botle ba ngoana oa sekolo, e leng se tlatsetsang khōlong e nepahetseng ea 'mele. Ha ho lefa hoseng ha ho kenelle mokhoa oa ngoana, batsoali ba lokela ho etsa hantle le ngoana.
Lithuto tsa 'mele li ka kopantsoe hantle le ho thatafala. U ka nka, mohlala, libaka tsa ho hlapela moea. Bana ba bangata ba rata ho ikoetlisa ka ho sebelisa libolo, li-dumbbells (ligrama tse 300-500, ha li sa le joalo), ho tlōla liropo. Bashanyana ba rata mekhoa e matla ea matla, mabapi le sena, ho hlokahala hore u sebelise mojaro ka hloko. Ho phaella moo, nakong ea ts'ebetso, u lokela ho hlahloba ho nepahala ha li-exerciso - hlahloba lebelo, phefumoloho.
Bana ba likolo tsa hoseng ba lilemo li 7-9
Sebaka sa ho qala (IP) ke matsoho a ka tlaase, maoto a lokela ho ba ka bophara ba mahetleng. Inhale - otlolla matsoho, phahamisa matsoho mme u kokotse ka morao hanyane. Exhaling, re khutlela IP (4-6 r).
Sebaka sa ho qala se shebane le lebota (bolelele ba 1.5 mehato). Ho tsuba, ho itšetleha ka pele, matsoho a shebile pele, ho leka ho fihla leboteng. Inhaling, re khutlela IP (4 r).
Maoto a ka tlaase, maoto a bophara ba lehetla ka ntle. Phallo ea metsi - re itšetlehile ka pele, neng kapa neng ha ho khoneha re leka ho ama fatše ka matsoho kapa menoana ea rona, re phefumoloha - IP (lebelo le khutsitse, 4-8 r).
Maoto a ka tlaase, maoto a bophara ba lehetla ka ntle. Re hlahisa, re phahamisa leoto ebe re etsa k'hothone tlas'a eona, re etsa phefumoloho - ka IP. Re pheta mosebetsi ona, empa ka leoto le leng. Pakeng tsa maoto mahas 3 sec. khefutsa. Ho ikoetlisa ka leoto le leng le le leng ho fihlela ho makhetlo a leshome, lebelo le khutsitse.
Letsoho le le leng ho phahamisa, menoana ho koala, maoto ho apara bophara ba mahetla. Fetola matsoho ka tsela e fapaneng. Pheta ka makhetlo a 10, ho hema ho khutsitse.
Matsoho a lebanta, maoto a lokela ho ba ka bophara ba mahetleng, re qala ho khumama ka litsela tse fapaneng, phefumoloho e khutsitse-khutlela (ka hloko), ka pele, ka ho le letšehali, ka ho le letona. Tseleng e 'ngoe le e' ngoe, khumama 3-4 r.
Re robala fatše ka sefahleho, liatla tsa ka tlas'a sekoti. Re khumama, re phefumoloha, re phahamise sefuba fatše 'me re khutlele morao (4-8 r).
Ho lla ka morao, maoto a otlolohileng, lebelo le liehang, matsoho le kutu. Re tsoa, re koba maoto ebe re hula letheka ho ea ka mpeng, pelvis le mokokotlo oa molaleng ha li khone ho khaoloa fatše. Ha re khutlela ho inhalation re khutlela IP (2-6 r).
Re etsa marotholi a fapa-fapaneng, ho hema ho khutsitse, ha re ts'oane. Ho maromong a tloaelehileng sebakeng seo ho hlokahalang hore o kopane ka limilimithara tse 5-10 ho latela. Re etsa hoo e ka bang litlhoko tse mashome a mararo.
Metsotso e 'meli kapa e meraro ea ho tsamaea ka khutso hang-hang.
Bana ba sekolo ba lilemo li 10-12 ba ikoetlisa
E eme fatše, matsoho ka tlaase, maoto a lokela ho ba ka bophara ba mahetleng. Re tsoala, re otlolla, re phahamisa matsoho mme re khumama ka morao. Exhaling - sebakeng sa pele (linako tse 'nè ho isa ho tse tšeletseng).
Maoto a le bophara ba mahetleng, a eme a ntse a le teng, ho phefumoloha ha ho na letho, matsoho lethekeng. Etsa hore hlooho e khutsitse mehato e momahane mahlakoreng (e mong, e 'ngoe). Tseleng e 'ngoe le e' ngoe re pheta makhetlo a 6-8.
Matsoho lebanta, ho hema ho khutsitse, maoto a lokela ho ba teng ka bophara ba mahetleng. Re etsa maralla ka litsela tse fapaneng - ka morao (ka hloko), ka pele, ka ho le letšehali, ka ho le letona. Tseleng e 'ngoe le e' ngoe re khumamela 4-8 r.
Re beha maoto a rona bophara ba mahetleng. Ha re hema, re phahamisa matsoho re bile re khumama. Ho tsuba, ho itšetleha ka pele, neng kapa neng ha ho khoneha re leka ho ama fatše ka menoana ea rona, re khutlela ho PI (Tempo khutso, 6-8 r).
Ha e phahama, maoto a behile bophara ka bophara. Phahamisa leoto la hao e le hore u ka fihla letsohong la hao ka menoana ea hau. Re pheta mosebetsi ona ka leoto le leng. Ho ikoetlisa ka leoto le leng le le leng ka makhetlo a 4-6, lebelo le khutsitse.
Matsoa ka lethekeng, maoto ka bophara bo lekanang ba mahetla, ho etsa phefumoloho, ho etsa mohato pele le ho o kopa. Exhaling, re khutlela ho FE. Leoto le leng le le leng le pheta 6-8 leq.
Ho itšetleha ka morao, mahetla a qobelloa fatše ka thata, matsoho hammoho le kutu (lifate tsa palema li lokela ho sheba holimo). Ho tloha fatše, re phahamisa maoto ebe re etsisa baesekele. Tempo ke ea bobeli, boikoetliso bo etsoa ka metsotsoana e ka bang 30.
Re etsa marotholi a sa tšoaneng, re qhomela, ho kenyeletsa ka lisenthimithara tse 5-10. lihlooho, ho phefumoloha ha ho liehe. Re etsa hoo e ka bang litlhoko tse mashome a mararo.
Ho tsamaea ho khutsitse metsotso e meraro. U ka eketsa lebokose hloohong ea hau. E le hore o lule o lekaneng, hlooho e lokela ho lula e otlolohile.