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QOMAT VA AHAMIYATI ON BAROI SALOMATI

Baroi tarbiyai solimi kudak, tashakkuli mutadili qaddu qomati u ki vazifador ast?

Dar jamiyati mo ba hukmi anana daromadaast, ki baroi solimii kudak volidayn, omuzgoron va kormandoni tib masuliyat ba uhda dorand va pas az ba sinni balogat rasidan khudi kudak boyad dar borai salomatiash gamkhori namoyad.

Mo medonem, ki inkishofi susti jismonii kudak ba khalaldor shudani qaddu qomat, nodurustii qomat boisi dushvor shudani faoliyati uzvhoi daruni megardad, ki ba badshavii minbadai inkishofi jismoni ovarda merasonad.

Qomati inson yake az khislathoi inkishofi jismonii u mahsub meshavad, ki az rui hamin nishondodi jobajoshavii andom chun jadval va mutobiqati darozi va vazni badan arzyobi megardad.

Tavre ki mo medonem, qomat metavonad durust va nodurust boshad (rasmi 1). Qomat beshtar az darajai inkishofi mushakho vobasta ast. Dar sinni navrasi, vaqte ki inkishofi bosurati tamomi jism ba amal meoyad, az harakati kam, tarzi hayoti kamharakat khatari paydoishi nuqshoi gunoguni qomat afzoish meyoband.

Ustukhonbandii sutunmuhra, az in ru hatto kajshavii kam ba tarafi rost yo chap boyad chun berunshavi az meyor muoina gardad Qomati ba joyivazkunii uzvhoi dokhilii uzvhoi daruni va qafasi sina va kohishyobii kori onho musoidat menamoyad.

Sutunmuhra az muhrahoi alohidai ziyod iborat ast. Dar mobayni har yak muhra surokhi mavjud ast (rasmi 3), ki ba surokhihoi digar muhraho muvofiqat mekunad. Hamai muhraho dar yakjoyagi guyo, ki naqbero tashkil medihand, ki dar on harommagz joygir shudaast. Ba rost va ba chap chun shokhaho az tanai darakht az harommagz asabhoi juft meguzarand. Bayni

muhraho inchunin surokhiho mavjudand, ki bo on asabho ba hamai uzvhoi

dokhili guzashta, faoliyati onro tanzim menamoyad.

Aknun biyoed tasavvur kunem, ki dar kim-kadom qismi sutunmuhra

khamshavii shadid ba amal omad, ki ba tarafe surokhiro tang yo az joyi khud

bejo sokht. Harobshavi yo osebi asab ruy dod. In metavonad ba khalaldorsha-

vii tanzimi muqarrarii uzvi muayyan biyovarad va bilokhira ba paydosha-

vii in va yo on bemori.

Dar holi qomati durust sutunmuhra va kafi poyho chandiriro sohib

megardad va bo in harakatho asaboniyat va gayraro narm mesozand. In chiz

makhsusan hangomi mashqhoi jismoni muhim ast. Insonro lozim meoyad, ki

dar snaryadhoi gimnastiki, davidan, jahidan ba balandi va darozi

mashguliyat guzaronad. Bo osebyobii qomat qobiliyati chandirii sutunmuhra

va qismathoi poyoni kohish va khatari giriftani oseb meafzoyad.

Sababi asosii bejoshavii qad zaif budani mushakhoi badan mebo-

shad. Mushakii inkishofnayofta nametavonand dar holati rost

sutunmuhraro nigah dorad va on tadrijan kaj megardad.

R a s m i 3

Mashguliyathoi payvasta bo mashqhoi jismoni va varzish ba

mustahkamshavii mushakho, tashakkuli qadu qomati durust musoidat me-

namoyad. Mushakhoi mustahkam va purquvvat ba nigoh doshtani sutunmuhra

dar holati rost musoidat mekunand.

Baroi peshgirii nuqsoni qomat majmui mashqhoro peshnihod mena-

moem, ki zarur ast, ki har subh ijro gardand.

1 2 3 4 5

R a s m i 4

Majmui 1 (rasmi 4)

Mashqho bo predmetho (ashyo, tajhizot, asbob)

  1. Holati muqarrari (HM) – holati asosi, dastho dar sathi sina

kham. 1-3 – harakat dodani dastho ba aqib to nazdikshavi ba shona. 4 –

holati muqarrarari 5-6 marotiba.

  1. HM – poyho barobari kitf. 1-2 – dasti rostro ba bolo bardoshta,

ba orinj kham karda va ba pusht poyon sokhtan, dasti chapro ba pusht burdan,

kushidan lozim, ki panjahoi hardu dastro vasl yo payvanded; 3-4 – holati

dasthoro ivaz kardan 5-6 marotiba.

In mashqhoro mumkin ast bo guzoshtani predmetho (tupi tennis,

qalam va gayra) az yak dast ba dasti digar ijro namud.

  1. HM – Ba zonu istodan, dastho ba poyon, 1-3 – qat shuda, ba aqib kham

shudan, bo daston panjahoi poyro doshtan; 4 – qabul kardani HM – 5-6

marotiba.

  1. HM – holati kushodai poyho, dastho ba du taraf. 1 – ba pesh kham

shuda, bo nugi angushtoni dasti rost nugi poyi chapro doshtan; 2 – kham shu-

da, bo nugi angushtoni dasti chap nugi poyi rostro doshtan; 3 – h.o. 6-8 ma-

rotiba.

  1. H.o. – nishast ba poyho, daston ba kitfho. 1-3 – ba qismat (qafas)-

i sinai sutunmuhra kham shuda, ohista ba aqib kham shudan; 4 – hamin

mashqro 5-6 marotiba takror namoed.

Majmui 2 (rasmi 5)

Mashqho dar nazdi devor

  1. HM – dar nazdi devor rost istoda bo pushti sarro ba on rason-

dan, bo shonaho, qismathoi poyon va kafi poyho. 1-3 – se qadam ba pesh gu-

zoshta kushidan, ki qomat rost nigoh doshta shavad; 4-6 – se qadam ba aqib

– durustii qomatro nazorat kardan. 3-4 marotiba.

R a s m i 5

  1. HM – aynan hamon mashq, ammo dastho ba bolo.1-3 nishast ba ka-

mar rost, bo kanda nashudani pushti sar va gardan az devor; 4-6 –HM – 3-4

marotiba takrori mashq.

  1. HM – aynan hamon holat, ammo dastho ba poyon. 1-3 – poi rostro

bardoshta, zonui khamshudaro har chi beshtar bolo karda, bo daston doshtan,

takyaro ba devor nigoh doshtan. 4. HM – 5-6 marotiba bo har poy.

  1. HM – aynan hamon holat, vale dastho ba bolo, 1-3 – muvozinat ba

devor, pushti sar va panjai poy rioya karda, miyonro kham va bolo kardan,

  1. HM – 5-6 marotiba takrori mashq.
  2. HM – aynan hamon holat, ammo dastho ba poyon. 1-3-harakati das-

ton ba pesh, ba tarafho ba miyon ijro kard, takya ba devorro bo panj

nuqtahoi dar bolo zikrshuda nigoh dosht; 4 –HM – 3-4 marotiba bo

harakathoi gunogunshakli daston.

Majmui 3 (rasmi 6)

Mashq bo ashyoho dar boloi sar (az khaltachahoi regdor metavon istifo-

da burd)

  1. HM – holati asosi, dastho dar miyon. Rohravi dar muddati 40-50

soniya, holati muqarrariro nigoh doshtan

  1. HM – holati asosi, dastho ba poyon. 1 – dasthoro ba bolo bardosh-

tan; 2 – dastho ba tarafho; 3-4 – nishast, dastho ba pesh; 5-7 – ohista khes-

tan, dastho ba pesh; 8 – dastho ba poyon. 4-5 marotiba.

1 2 3 4

R a s m i 6

  1. HM – holati asosi. 1-3 – muvozinatro nigah doshta, baland bar-

doshtani poi ba zonu khamshuda; 4 – HM. 3-4 marotiba har poy.

  1. HM – holati asosi. Az boloi khati rost yo chub roh raftan, muvozi-

nat va qomatro durust (rost) nigoh doshta, 35-40 soniya.

Kafhoi poy ba qomat tasiri kalon meguzorand. Hamvorii kafhoi

poy (rasmi 7) ehsosi dardro ba vujud meovarad, zud khastashaviro ham.

Baroi peshgirii illat hamvorii kafhoi poy chande az mashqhoro, ki

mustahkamkunandai mushakhoi kafhoyand (rasmi 8) tavsiya mesozem.

  1. HM – holati asosi, kafho rost, dastho poyon. 1-2 vazninii badan-

ro ba angushthoi poy ravona kard, panjahoro az farsh kanda kardan; 3-4 –

gel dodan bo panjaho, angushtoni poyro ba bolo bardoshtan. 6-8 marotiba.

a b v g

R a s m i 7.

SHakli kafho: a – nima, b – mutadil, v – purra, g – hamvor.

R a s m i 8.

In mashqhoro mumkin ast rost bo chub, respon va gayra ijro namud.

  1. Rohravi bo nugi poy, zonuhoro kham nokarda.
  2. Holati muqarrari – dar miz nishasta, dastho dar miyon. Ashyohoi

khurd (tub baroi tennisi rui miz, qura, qalamho va gayra) bo angushtoni

poy doshta va az yak jo ba joi digar guzoshtan.

Baroi peshgirii nuqsonhoi qomat mashqhoero ijro namoed, ki vobas-

ta ba harakatho ba bolo: bolo kashidan, partob dodani tubi basketbol ba

halqa, ovezishho dar band, moneaho va gayra.

VARZISH

Mashq ba hama mufid Baroi inkishofu obutob

Mashq ba hama lozim Bo varzish shugl namo

Az tanbalivu bemori Obutob yobed, bachaho!

Najotdihanda in ast. Varzish – ura!

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