Hudnazoratkuni

Agar shumo muntazam mashqhoi jismoniro ijro kuned, yo khud f yagon namudi varzish mashgul shaved, ba shumo durust baho dodani khol; ti salomatii khud va inchunin nazorat burdan az boloi faoliyaz badanaton hangomi ijroi mashqhoi jismoni muyassar megardad.

Agar pas az mashqho holati salomati, ishtiho, khob, tabi shumo khu boshad, badani shumo ba vazninii ba on dodaaton tob meorad. Agar sh az mashkkho kame khastagi khis kuned, vazninii ba badan dodaaton basavd ast.

Agar pas az mashqho ruyaton surkh shuda, surati nafasgiri tez-t< shavad, dil zud-zud metapad, araq mekuned. In holat muqarrari as Vale, dar kholate ki hangomi mashk rangi ruy parida, araqi shadid dorad, sarcharkhzani, dilbehuzuri paydo shud, vaznini baroi badani lumo ziyod ast. Dar bisyor kholatkho pas az mashqkho ishtikho bad shuda, zsaboniyat paydo meshavad va khob vayron meshavad.

Dar in holat chi kor kardan darkor ast? Pesh az khama, ba dukhtur iurojiat namoed, az muallim yo murabbi maslikhat pursed. Agar salo- iatiaton on qadar khub naboshad, mashqhoro to yak vaqt qag namudan, yo <ud vazninii jismoniro kam kardan lozim ast.

Vazninihoi jismonii az cap guzaronidaatonro nabzi shumo tez iishon medihad. Vay tappishi dilro nishon medihad.

Baroi sanjidani nabz, boyad doned, ki dar kadom nuqtahoi badan enro khubtar his namudan mumkin ast va bo khud boyad soniyasanj yo soati zoniyador doshta boshed.

Nabzro bo guzoshtani kafi dast ba boloi dil, nugi angushton ba bandi dast yo gardan sanjidan mumkin ast.

Odatan, nabzro 10 soniya mesanjand. Sipas, in buzurgiro ba 6 zarb zada, mikdori nabzro dar 1 daqiqa khisob mekunand. Masalan, agar dar 10 soniya shumo 10 zarbaro khisob karded, nabz dar yak daqiqa (10×6) ba 60 barobar ast: 15 zarba dar yak daqiqa (15×6)= 90; 20 zarba dar yak daqika (20×6)= 120; 25 zarba dar yak daqiqa (25×6)= 150 va gayra.

Pas az vazninii gunoguni jismoni surati nabz ziyod megardad. Har qadare, ki vazn ini ziyod va davomnok boshad, nabz hamon kadar ziyod meshavad. In muqarrarist. Agar nabz sahari to mashqkuni 90-100 zarba dar yak daqiqa boshad, in az nomutadil budani holati salomatiaton, yo ruzkhoi peshin bo mashqhoi vaznin mashgul shudani shumoro nishon medihad.

Pas az mashqho yo darsi tarbiyai jismoni nabz boyad pas az 10-15 daqiqa ba meyori peshinaash bargardad. Agar nabz khud mutadil nasha- vad va ziyoda az 100 zarbaro dar yak daqiqa nishon dihad, shumo boyad ba dukhtur murojiat namoed yo khud az murabbi maslihat pursed.

SHumo va khamsinfonaton, ki bo varzish mashgul hasted, boyad ruznomai khudnazoratkuni tashkil kuned. On az du qism iborat buda metavonad. Baroi qismi I du- se sahifa judo namoed. Dar in jo dar davomi har 6 moh balandii qad, vazni badan va davri qafasi sinaaton- ro chen kuned. Az rui in navishtajot shumo inkishofi badani khudro nazoratkhohedkard(ba jadvali 1 nigared).

Ruznomai khudnazoratkuni

(sah. 1)

Jadvali 1

S i n n u sol	Sol, mokh, ruz	Darozii badan (sm)	Vazni badan (kg)	Davri qafasi sina
7
8
9
10

Qadro in tavr chen kardan mumkin ast. Bo yorii validayn va tasmai santimetr ba devori nazdi dar nishonahoi az 100 to 150 sm-ro az poyon ba bolo 1’uzored, qadchenkunaki odi tayyor ast!

Dar sahifahoi digari ruznomai khudnazoratkuni muntazam nishondihandahoi holati salomati, nabz dar ruzhoi mashqkuni yo mashqhoi mustaqilonaro qayd kuned (ba jadvali 2 nigared).

Ruznomai khudnazoratkuni

(sah. 2)

Jadvali 2

Ruzi mashq	Maqsadi mashq	Holati salomati	Nabz
			pesh az mashq	pas az mashq

Aknun, tavre ki dar ras.mi 10 nishon doda shudaast, rost isted, to in ki poshnai poy, shona va surinkho ba devor rasida istand.

Vazni badanro bo yorii tarozuhoi zamini chen kardan oson ast. Vaznro tanho sakhari pesh az khurokkhuri chen kardan lozim ast.

Dar ruznomai khudnazoratkuni yakchand sakhifaro baroi muvaffa- qiyathoi varzishii khud judo kuned. Baroi muayyan kardani on ki pesh- ravi hast yo ne, dar 2-3 moh yak marotiba mashqhoi sanjishiro ijro namoed.

Afshurdan az zamin (baroi pisaron) (rasmi 12) yo az kursi, nishast- goh (baroi dukhtaron) (rasmi 13). In mashqro chy qadare, ki metavoned, ijro kuned. Natijaashro dar ruznoma qayd kuned.

In mashq baroi baho dodani quvva ast.

Jakhidan ba darozi az joi ist (rasmi 14). 3 marotiba ijro karda natijai behtarinro (bo santimetr) qayd kuned.

Natijai behtarinro ba qayd gired.

In du mashq baroi baho dodani mahorati davidan ast.

Partoftani tubi tennis (rasmi 16) yo ki sangcha ba bolo va avval bo dasti rost, sipas bo dasti chap doshtani on. Mashqro bo har yak dast 10 marotibagi ijro karda holathoi khubro qayd kuned.

In mashq baroi bahodikhii chobuki ast.

Hamshavikho ba pesh, ba poyoi bo rasonidani nugi angushton ba zamin (rasmi 17).

In mashqbaroi bakho dodani mavzuni meboshad.

Dar sharoiti khona mashkkhoero boyad ijro kard, ki dar onkho kalon- solon, padar yo barodar ishtirok mekunand.

Ana yakchandtoi onkho:

1. SHakhsi kalonsol va maktabbacha pasopesh meistand, maktabbacha dar pesh menishinad. SHakhsi kalonsol maktabbacharo az bozuvonash doshta ba bolo mebardorad. Maktabbacha poyhoyashro qat karda meis- tad. Hangomi ba zamin faromadan maktabbacha poyhoyashro rost karda ba zamin meguzorad (rasmi 18).
2. SHakhsi kalonsol va maktabbacha dar boloi farsh bo shikam dar ru ba rui yakdigar mekhoband. Har yake chubi gimnastikiro az du taraf medorad. CHubro bardoshta qomatro kame bolo karda, sipas ba kholati avvala bargarded.
3. SHakhsi kalonsol ba zonu meistad, dasthoyash dar boloi farsh, maktabbacha ba zeri u medaroyad ba kitfho va zonukho takya karda, parida medaroyad.

1. SHakhsi kalonsol nishastaast, dar boloi poyhoi rosti u ba takhtapusht maktabbacha mekhobad. Poyhoi u az zonu qat karda shudaand. SHakhsi kalonsol az kitfoni u doshta poyhoi khudro ba zonu qat karda ba bolo mebardorad. Maktabbacha kushish menamoyad, ki badanashro rost nigokhdorad.