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TARZI HAYOTI SOLIM

Tarzi hayoti solim boyad chun shakli raftori faol va ba maqsad ravongardida, ki hifz va nigahbonii tulonii solimii ravoni va jismoniro tamin mesozad, barrasi gardad.

tarzi-hayoti-soli

Mafhumi «tarzi hayoti solim» masalahoi zerinro dar bar megirad:

  • – rioyai ratsionalii rejai ruz,
  • – payvastagii kor va istirohat;
  • – ijroi qoidahoi gigienai shakhsi, obutobdihi;
  • – khuroki ratsionali;
  • – faoliyatnokii harakatkunandagii optimali – mashguliyati mashqhoi varzishi va sporti.

Mahz hamin masalaho omilhoi foidaovare meboshand, ki ba salomatii inson tasir merasonand.

Ba yake az omilhoi muhim faoliyati harakatkuni tavaqquf menamoem. Faoliyati harakatkuni – in talaboti tabiii inson ba harakat kardan meboshad.

Miqdori harakat, ki inson dar tuli chand vaqti davrai hayotash anjom medihad, hajmi faoliyati harakatkuniro tashkil medihad.

Olimon muqarrar namudaand, ki agar talabot ba harakat qone nagardad, on goh gipodinamiya – faoliyati harakatkunii nokifoya ogoz megardad. Vay ba faoliyati hamai uzvho va sistemahoi organizm, ba qobiliyati korii jismoni va aqloni tasiri manfi merasonad. Olimon malum namudaand, ki meyori faoliyati harakatkunii navrason – 18-25 hazor qadam dar davomi ruz, yo 3,5 – 4,5 soat davidan ast.

obozi-kudak

Albatta, hamai faoliyati harakatkuniro tanho ba davidan havola kardan lozim nest. Mashguliyathoi munazzami jismonii harkhela, ki ba guruhhoi mushakhoi gunogun tasir merasonand, ba tamomi sistemahoi

organizm tasiri musbi merasonand va bo khudi hamin ba tahkimi salomati muvofiqat namuda, peshgirikunanda va tabobatkunandai bemorihoi mukhtalifand.

Payvastagii mashqhoi jismoni bo obutobdihi qobiliyati himoyavii organizmro afzun menamoyad. Mashguliyati mashqhoi jismoni, varzish ba inson hissi choloki, bovari ba quvvahoi khud, holati ruhii uro bolo mebarad.

Ba tarzi hayoti solim ananahoi oilavi ahamiyati kalon dorand. Agar dar oila volidayn mashq kunand, har pagohi davand, istirohati faol (ba sayohat ravand, velosiped ronand va gayra) namoyand, obutob yofta, durust

khurok mekhurand. On goh shumo ham ba chunin tarzi hayot odat menamoed. Agar inho mavjud naboshand, on goh shumo boyad khudaton ba salomatii khud gamkhori namoed va ba mashguliyathoi mashqhoi jismoni nazdikonatonro ham jalb sozed.

Tarzi hayoti solim baroi hamsolonaton ham ahamiyati muhim dorad. CHun qoida bisyore az shumo mashguliyat bo varzishro yakjoya bo rafiqoni khud yo hamsinfonaton ogoz mekuned.

Maylu ragbataton ba yagon namudi varzish taqozo menamoyad, ki shumo az odathoi zararnok va az digar chizhoi nosolim duri jued, rejai ruzatonro vayron nakuned; ba sifati khurok, talaboti gigieni, faoliyati mehnati rioya namuda, muhiti nosolimi ravoni dar oila va kollektivro solim sozed.

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Hissiyot yo holathoi ruhi ba salomatii inson tasiri kalon merasonad. Habarhoi khush, shodiovar, tabi bolida, muvaffaqiyat, komyobi, yane hissiyoti musbat ba hissiyot tasiri musbat merasonand.

Hissiyoti manfi – tars, hasad, rashk, oshuftaholi va gayra ba inson tasiri manfi merasonad. Hissiyoti manfii borho takrorshavanda metavonad ba beshtar bad shudani salomatii odam ovarda rasonad.

Baroi on ki hissiyoti khudro idora karda tavoned, zarur ast, ki qoidahoi khudtanzimkuniro doned. Ba shumo yakchand qoidai mashguliyathoi ravonshinosiro baroi past gardondani hissiyoti manfi peshnihod mena moem.

  1. Dar jarayoni muoshirat ba hissiyoti bavujudomada mudom gush dihed, say namoed, ki lahzai paydoishi hissiyoti manfiro paykhas namoed va sadi rohi inkishof yoftani on shaved.
  1. Tasavvur namoed, ki hamai khislathoi manfii hamsuhbat az tafakkuri shumo vobasta nest, tagyir dodani on nomumkin ast (in ba kambudihoi naqshai akhloqi dakhl nadorad).
  1. Harakathoi zerini jismoniro anjom dihed: oromi, khayrkhohi:

mushakhoi ruy va tamomi badanro ba holati oromi darored, nafaskashia tonro murattab sozed. Hissiyoti khudro khub idora karda metavoned holati ruhiatonro behtar sozed va asaboniyate, ki dar mavridi didani baze kambudihoi nazdikon va rafiqonaton ba amal meoyad az bayn bubared.

AZ ODAMONI BUZURG OMUZED 

Ismoili Somoni asosguzori davlati Somoniyon

Az rui yodgorihoi tarikhii gunogun muqarrar gardid, ki dar davrai zamoni sugdiho va bokhtariho (asri III to solshumorii melodi) jangovaron daler va boquvvat budaand.

Asosguzori davlati Somoniyon jangovari shujo, daler va boquvvat bud. Hamai jangovaroni u jisman omoda buda va dar har guna lahzavu holathoi mukhtalif ba har guna dushman mardonavor zarbahoi javobi me dodand.

Dar davrai Somoniyon olimi buzurgi tojik Abuali Ibni Sino zindagi va ejod namudaast. Dar tamomi dunyo nomi in olimi khele buzurg ensiklopedist, faylasuf, shoir, tabib mashhur ast. U talim medod: «In-sone, ki muntazam ba mashqhoi jismoni mashgul meshavad, ba hej guna ta bobat ehtiyoj nadorad.»

 Abuali ibni Sino

Merosi Abuali ibni Sino baroi movu shumo ham na tanho ravishhoi nazariyavii tarbiyai jismoni, balki istifodabarii amalii onhoro niz meomuzonad.

Dar «Qonuni ilmi tib», asosan kitobi yakumash, payvasta fikr dar borai mavqei mashqhoi jismoni baroi muhofizati organizm az bemoriho, mustahkamsozii salomatiro talqin menamoyad. Ba aqidai Abuali ibni

Sino khobi mutadil, havoi toza, nigohubini badan, asosan mashqhoi jismoni (az on jumla chun vositai tabobati –peshgirikunandai bemoriho) baroi hamai odamon novobasta az sinnu sol foidaovarand. Ammo az hama ziyod diqqati beshtari khudro u ba tarbiyai jismoni va tashakkuli nasli javon ravona sokhtaast. U ba tarbiyai jismoni dar oila tavajjuhi ziyod zohir namuda, mavqei padarro zikr mesozad, ki doir ba bachahoi khud vazifador ast gamkhori namoyad, khususan onho az tasiroti badi beruna himoya karda, rioyai rejai

ruzro baroi bachaho talqin namoyad, ba inkishofi mutadili khislati bachaho musoidat namoyad. Abuali ibni Sino jonibdori istirohati faol bud, ki az faoliyati harakatii mukhtalif boy budaast. U chenaki tarbiyai jismoni, tavsifno mai miqdori va sifatii onro tavsiya medod. Masalan, kutoh, miyona, kalon

va bisyor kutoh; sust, zur (baquvvat), bisyor zur, bosurat, ohista bo afzoi shi hajmi kami sarbori. Ba mashqhoi jismonii bosurat u bolokashi, teladihi bo yorii dastho, tirandozi az kamon, davidani boshitob, nayzapartoi, jahidan, ovezonshavi, shamsherbozi, aspsavori, mashqho dar argunchakho, qaiqsavoriro dokhil mekard.

Ba mashqhoi dushvor – aspsavori va arroba shomil meshud. Ba mashqhoi nisbatan dushvor – tarzhoi mukhtalifi rohravi va davidan, chavgonbozi, bozihoi digar bo tub, gushtingiri, vaznbardori shomil kardaast.

Bozihoi serharakat, mashq dar joy va dar harakat, mashqhoi makhsusi dastu poy, qafasi sina, nafas va gayraro tavsiya dodaast. U meguft:

«Mashqhoi sabuk ba zaifon, mashqhoi dushvor – ba boquvvaton». Hangomi bemori u tavsiya medihad, ki tarbiyai jismoniro az chi ogoz va qat namoyad, kay bemorro tashkhis namoyand, joy yo manzili makhsusi uro

peshnihod namuda, sharoiti iqlomro ham faromush nakardaast. Abuali ibni Sino ba mashqi mash ahamiyati buzurg dodaast. U onro chun vositai amalkunanda dar muboriza ba oshuftaholi va chun chorabinii tabobati barrasi menamud. U navhoi zerini mashro nombar kardaast:

  • – qavi – mustahkamkunandai badan;
  • – zaif (sust) – narmkunanda, muloim, sustkunandai badan;
  • – mudavvom – ba logarshavii inson musoidatkunanda;
  • – mutavozin – musoidatkunandai shukufoi badan;
  • – omodakunanda – tayyorkunanda ba mashqhoi jismoni;
  • – barqarorkunanda yo oromkunanda (bad az mashqhoi jismoni)

Obbozi dar obi sard va shustushuyro tavsiya medihad, khususan rioyai rejai oshomidanro (nushidani obho va sharbatho), istemoli gizoi mutadilro peshnihod mesozad.

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