KAK Dan SOP Senam Kebugaran

 

R@C@UAKYGL FGEPRGY@K CGJ@K@   IAKG^ F@^@LGYGK RP^F@^CG^ ^@KIGKG AA  Jm. Rhrhs Cgj`k` „ Cgcuju Fc. Fc. ?0 Ehki`-ehki`, Ehki`-ehki`, `-cgam:pusf`scgs.s`kigkg `-cgam:pusf`scgs.s`kigkg.aaBdcgam.nhc, .aaBdcgam.nhc, Fhi` Rhs 17900

F@UGKDFG GNPGK ^@KGC F@EPDGUGK G. R@KIGL IGLPMPGK ^`lgt c`rupgfgk f`eutulgk s`cug hrgkd. I`kdgk s`lgt pgigt c`ky`m`sgafgk tudgs i`kdgk egaf, egkygf ngrg uktuf c`kigpgtfgk f`s`lgtgk sgmgl sgtukyg i`kdgk e`rhmglrgdg e`rhmglrgdg..

E`rhmglrgdg c`rupgfgk sgmgl sgtu ygkd lgrus iamgfsgkgfgk jafg s`s`hrgkd akdak s`lgt, kgcuk cgsal egkygf ygkd e`muc c`kd`tglua ngrg e`rhmglrgdg ygkd egaf igk egdgacgkg c`camal hmglrgdg ygkd egaf. Igmgc c`mgfufgk hmglrgdg ygkd egaf lgrus t`r`kngkg s`lakddg igpgt c`kigpgtfgk lgsam ygkd cgfsacgm. Rrhdrgc mgtalgk s`tagp dhmhkdgk ucur t`ktukyg  e`re`ig-e`ig ias`sugafgk i`kdgk f`cgcpugk oasaf igk tujugk c`r`fg e`rhmglrgdg. ^`kgc gigmgl sugtu ngegkd hmglrgdg hmglrgdg ygkd c`maegtfgk c`maegtfgk e`e`rgpg d`rgfgk tueul ygkd c`ceutulfgk f`n`pgtgk, f`fugtgk s`rtg f`s`rgsagk d`rgfgk oasaf. ^`kgc gtgu dyckgstan c`rupg c`r upgfgk fgk sgmgl sgmgl sgtu sgtu ngegkd ngegkd hmglrg hmglrgdg dg ygkd ygkd e`rtuj e`rtujugk ugk uktuf uktuf c`m c`mgkt gktaf af tueul tueul i`kd i`kdgk gk c`mgfufgk c`mgf ufgk d`rgfgk d`rgfgk t`rt`ktu t`rt`ktu s`ngrg s`ngrg s`kdgjg, s`kdgjg, sgigr igk t`r`kngkg, t`r`kngkg, s`rtg iamgfufgk iamgfufgk s`ngrg s`ngrg sast`cgtas. Gigpuk tujugk s`kgc gigmgl uktuf c`cegktu c`kakdfgtfgk f`eudgrgk jgscgka, c`kd`cegkdfgk c`kd`c egkdfgk f`t`rgcpamgk, f`t`rgcpamgk, s`rtg c`kgkgcfgk kamga c`ktgm sparatugm sparatugm f`pgig akiavaiu ygkd c`mgfufgkkyg. F`dagtgk s`kgc c`camafa egkygf cgkoggt egda cgkusag, egaf igra sasa f`s`lgtgk  jgscgka cgupuk f`s`lgtgk rhlgka. C`mgfufgk s`kgc s`ngrg t`rgtur gfgk c`cegktu c`kdlgcegt prhs`s p`kuggk igk judg f`s`dgrgk jgscgka, s`p`rta : - C`kj C`kjgd gdgg f`fu f`fugt gtgk gk htht htht - C`kj C`kjgd gdgg f`m f`m`kt `kturgk urgk s`k s`kia ia - C`ka C`kakd kdfg fgtf tfgk gk f`m f`mak akng nglg lgk k tueu tueul l - C`ka C`kakd kdfg fgtf tfgk gk f` f`mu muw` w`sg sgk k ttue ueul ul - C`kj C`kjgd gdgg tueul tueul t` t`tg tgp p ai`g ai`gm, m, s`l s`lgt gt igk igk eud eudgr  gr  ^`kgc s`ngrg s`ngrg t`rgtur judg judg e`rcgkoggt e`rcgkoggt igmgc p`kakdfgtfgk p`kakdfgtfgk jucmgl jucmgl vhmuc` igrgl, c`mgkngrfgk p`rigrgk igrgl igmgc tueul, c`ky`acegkdfgk fgigr hst`hemgst igk hst`hnmgst, s`rtg c`cegktu c`kakdfgtfgk fhks`p iara. E. MGYG MGYGU U E@MG E@MGF FGKD GKD

^`fgrgkd aka egkygf hrgkd ygkd c`kdgmgca f`m`ealgk e`rgt egigk gfaegt furgkd gftavatgs oasaf igk phmg cgfgk ygkd sgmgl. Hm`lkyg fgr`kg atu iagkddgp p`rmu prhdrgc  p`kd`cegkdgk f`s`lgtgk hmglrgdg h mglrgdg uktuf e`rsak`rda i`kdgk prhdrgc p`kd`kigmagk p`kd `kigmagk p`kygfat taigf taigf c`kumg c`kumgrr igk prhchs prhchsaa f`s`lg f`s`lgtgk tgk gdgr gdgr upgyg upgyg f`s`lgt f`s`lgtgk gk cgsygr cgsygrgfg gfgtt igpgt igpgt t`r t`rngpg ngpga. a. F`s`lgtgk F`s`lg tgk hmglrgdg c`rupgfgk c`rupgfgk upgyg f`s`lgtgk ygkd c`cgkoggtfg c`cgkoggtfgk k hmglrgdg hmglrgdg gtgu mgtalgk oasaf uktuf c`kakdfgtfgk i`rgjgt f`s`lgtgk sgmgl sgtukyg m`wgt s`kgc f`eudgrg. N. YPJPGK Yujugk Pcuc C`kakdfgtfgk i`rgjgt f`s`lgtgk. Yujugk flusus 7. C`kakdfgtfgk C`kakdfgtfgk f`cgcpug f`cgcpugk k oasaf, fhks`kt fhks`ktrgsa rgsa,, fr`gtavatgs fr`gtavatgs igk igk f`s`lgtgk f`s`lgtgk c`ktgm6 c`ktgm6 5. C`kuk C`kukig ig prhs prhs`s `s p`kug p`kuggk6 gk6

 

R@C@UAKYGL FGEPRGY@K CGJ@K@   IAKG^ F@^@LGYGK RP^F@^CG^ ^@KIGKG AA  Jm. Rhrhs Cgj`k` „ Cgcuju Fc. Fc. ?0 Ehki`-ehki`, Ehki`-ehki`, `-cgam:pusf`scgs.s`kigkg `-cgam:pusf`scgs.s`kigkg.aaBdcgam.nhc, .aaBdcgam.nhc, Fhi` Rhs 17900

>. C`kd C`kdur urgk gkda da str` str`ss ss66 9. C`kakd C`kakdfgt fgtfgk fgk igyg tglgk tglgk tueul6 tueul6 0. C`ce C`cegf gfgr gr m` m`cg cgf. f. I. F@DAGY F@DAGYGK GK RHFH RHFHF F IGK IGK UAKNA UAKNAGK GK F@DA F@DAGYG GYGK K

 Kh F`dagtgk Rhfhf

Uaknagk F`dagtgk

7.

^`kgc

R`mgfsgkggk s`kgc f`eudgrgk ia pustu, phsf`si`s,  pusf`scgs, mgpgkdgk gtgupuk t`cpgt-t`cpgt mgakkyg

5.

R`kyumulgk

R`kyumulgk iamgfufgk s`sggt s`t`mgl f`dagtgk s`kgc,  p`kyumulgk iamgfufgk s`s`fgma

>.

R` R`c` c`ra rafs fsgg ggk k

R` R`c` c`ra rafs fsgg ggk k f` f`s` s`lg lgtg tgk k ia iamg mgfu fufg fgk k s` s`e` e`mu muc c c`mg c`mgfuf fufgk gk s`kgc

f`eudgrgk

i`kdgk

tujugk

gdgr

igpgt

c`kdgk c`k dgktas tasapg apgsa sa gigkyg gigkyg p`s`rt p`s`rtgg s`kgc s`kgc ygkd e`r`sa e`r`safh fh s` s`c cas asgm gm

ygkd ygkd

c`cpu `cpuky kyga ga

t`f `fgk gkgk gk

igrg igrgl l

ta takd kdda da..

R`c`rafsggk ygkd iamgfufgk gigmgl p`c`rafsggk stgkigr  s`p`rta p`kdufurgk t`fgkgk igrgl, p`rkgpgsgk, kgia igk sulu. @. NGUG NGUG C@M C@MGF GF^G ^GKG KGFG FGK K F@DA F@DAGY GYGK GK (C`thi` R`mgfsgkggk F`dagtgk) g. Fukjukdgk f` wamgygl f`rjg pusf`scgs ygkd c`cpukyga f`mhcphf s`kgc (hrgkd ygkd

akdak s`kgc) e. R`kyumulgk Akiavaiu gtgu f`mhcphf  n. R`c`rafsggk f`s`lgtgk

O.

^G^GUGK

^gsgrgk ^gsgr gk igmgc f`dagtgk f`dagtgk aka gigmgl s`cug cgsygrgfgt cgsygrgfgt ygkd gig ia wamgygl f`rjg pusf`scgs ^`kigkg AA ygkd c`cpukyga f`akdakgk uktuf c`cpukyga tueul ygkd eudgr, ygkd akdak c`kjgdg f`eudgrgk tueulkyg.

D. JGIT JGITGM GM R@M R@MGF GF^G ^GKG KGGK GK

F`dagtgk iamgfsgkgfgk pgig eumgk Jgkugra „ I`s`ce`r 5271 s`suga i`kdgk URF  ( U`kngkg R`mgfsgkggk F`dagtgk ) Rusf`scgs ^`kigkg AA K

F@DAGYGK

JGITGM R@MGF^GKGGK (EPMGK)

 

R@C@UAKYGL FGEPRGY@K CGJ@K@   IAKG^ F@^@LGYGK RP^F@^CG^ ^@KIGKG AA  Jm. Rhrhs Cgj`k` „ Cgcuju Fc. Fc. ?0 Ehki`-ehki`, Ehki`-ehki`, `-cgam:pusf`scgs.s`kigkg `-cgam:pusf`scgs.s`kigkg.aaBdcgam.nhc, .aaBdcgam.nhc, Fhi` Rhs 17900

H

7.

^`kgc f`eudgrgk

 J   G  K

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C G U

G R  U

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G  D  ^ 

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D. CHKAYHUAKD, CHKAYHUAKD, @_GMPG^A @_GMPG^A R@MGF^G R@MGF^GKGGK KGGK F@DAGYGK F@DAGYGK IGK IGK R@M R@MGRHUG GRHUGK K

@vgmugsa ias`sugafgk i`kdgk ygkd gig ia URF ia`vgmugsa hm`l f`pgmg Rusf`scgs igk  p`kgkddukd Jgwge PFC, gpgfgl f`dagtgk t`rmgfsgkg s`suga jgiwgm ygkd suigl iat`ktufgk gtgu t`rjgia p`rd`s`rgk jgiwgm igk gpgfgl t`mgl c`kngpga tgrd`t gtgu taigf.

L. R@K R@KNGY NGYGYG GYGK, K, R@MGRH R@MGRHUGK UGK IGK IGK @_GMPG^ @_GMPG^AA F@DAGYG F@DAGYGK K

-

R`kngtgtgk igk p`mgphrgk f`s`lgtgk f`rjg igk hmglrgdg iamgfsgkgfgk s`tagp eumgk

-

Iamgfufgk ihfuc`ktgsa ia s`tagp f`dagtgk ygkd iamgfufgk

-

@vgmug @vg mugsa sa iamgfuf iamgfufgk gk hm`l hm`l F`pgmg F`pgmg Rusf`s Rusf`scgs cgs,, R`kgkdd R`kgkddukd ukd Jgwge Jgwge PFC, PFC, igk/gt igk/gtgu gu  p`mgfsgkg prhdrgc s`t`mgl f`dagtgk s`m`sga iamgfsgkgfgk.

A.

R@KPYPR

I`cafa I`c afagk gk f`rgkdf f`rgkdfgg gnugk gnugk f`dagt f`dagtgk gk aka iaeugt iaeugt s`egdga s`egdga pgkiugk pgkiugk igmgc igmgc p`mgfs p`mgfsgkgg gkggk k f`dagtgk igk uktuf iap`rdukgfgk s`egdgacgkg c`stakyg.

Ehki`-Ehki`, 5 Jgkugra 5271 C`kd`tglua, F`pgmg Rusf`scgs ^`kigkg AA,

R`kgkddukd Jgwge Rrhdrgc

Lj. Aigwgta, ^.^Y, C.F`s KAR. 7145202471152>5272

Grilygkzgl Gksgr, ^.F`p, Ks KURF. >9.4.2>22?74

   

R@C@UAKYGL FGEPRGY@K CGJ@K@   IAKG^ F@^@LGYGK RP^F@^CG^ ^@KIGKG AA  Jm. Rhrhs Cgj`k` „ Cgcuju Fc. Fc. ?0 Ehki`-ehki`, Ehki`-ehki`, `-cgam:pusf`scgs.s`kigkg `-cgam:pusf`scgs.s`kigkg.aaBdcgam.nhc, .aaBdcgam.nhc, Fhi` Rhs 17900

^@KGC F@EPDGUGK

^HR

 KH.IHFPC@K  KH. U@_A^A YDM Y@UEAY LGMGCGK

RP^F@^CG^ ^@KIGKG AA

: : : :

E/ _/ ^HR/74/2?? 2 7 „ 27 -5271 7/5  KPUG@KA, ^.^Y, C.F`s  KAR. 71?175>771172>5245 71?175>771172>5245

YYI Fgpus

R@KD@UYAGK

^`kgc gigmgl sugtu ngegkd hmglrgdg ygkd c`maegtfgk e`e`rgpg d`rgfgk tueul ygkd c`ceut c`c eutulfg ulfgk k f`n`pgt f`n`pgtgk, gk, f`fugtg f`fugtgk k s`rtg s`rtg f`s`rg f`s`rgsag sagk k d`rgfgk d`rgfgk oas oasaf. af. ^`kgc ^`kgc gtgu gtgu dyckgs dyc kgstan tan c`rupgf c`rupgfgk gk sgmgl sgmgl sgtu sgtu ngegkd ngegkd hmglrg hmglrgdg dg ygkd ygkd e`rtuj e`rtujugk ugk uktuf uktuf c`mgkt c`mgktaf  af  tueul i`kdgk c`mgfufgk c`mgfufgk d`rgfgk t`rt`ktu t`rt`ktu s`ngrg s`kdgjg, s`kdgjg, sgigr igk t`r`kngkg, t`r`kngkg, s`rtg iamgfufgk s`ngrg sast`cgtas.

YPJPGK

^`eg ^`egdg dgaa up upgy gygg uktu uktuf f c`ka c`kakd kdfg fgtf tfgk gk f` f`eu eudg dgrg rgk k jg jgsc scgk gka, a, c`kd c`kd`c `ceg egkd kdfg fgk k f` f`t` t`rg rgcp cpam amgk, gk, s` s`rt rtgg c`kg c`kgkgc kgcfg fgk k ka kamg mgaa c`kt c`ktgm gm sp spar arat atugm ugm f` f`pgi pgigg ak akia iava vaiu iu yg ygkd kd c`mgfufgkkyg ^F f`pgmg pusf`scgs Khchr : t`ktgkd ^`kgc F`eudgrgk R@UGYPUGK R@UGYP UGK C@KY@UA C@KY@UA F@^@LGY F@^@LGYGK GK U@RPEMAF U@RPEMAF AKIHK@^A AKIHK@^AG G KHC KHCHU: HU: 55?1/C@KF@^/R@U/\A/5277 R`ihcgk R`ceakggk R`ramgfu Laiup E`rsal igk ^`lgt (RLE^) 7. Fhhr Fhhria iakg kgth thrr prhd prhdrg rgc c c`ce c`ceug ugtt surg surgtt f` i` i`sg sg uk uktu tuf f c`ky c`kygc gcpg pgaf afgk gk p` p`ra ralg lgmm f`dagtgk gpg ygkdg gfgk iamgfsgkgfgk 5. Fhhria Fhhriakgt kgthr hr prhdrgc prhdrgc c`kdhko c`kdhkoarc arcgsa gsa f` i`sg t`ktgk t`ktgkd d jgiwgm f`dagt f`dagtgk gk prhdrgc prhdrgc ygkd gfgk iamgfsgkgfgk >. Fhhr Fhhria iakgt kgthr hr prhd prhdrg rgc c ig igk k gk gkddh ddhtg tgkyg kyg c`mg c`mgfs fsgkg gkgfg fgk k f` f`da dagt gtgk gk s`sug s`sugaa i` i`kdg kdgk k r`kngkg f`dagtgk ygkd t`mgl ias`pgfgta 9. Fhhr Fhhria iakg kgth thrr prhd prhdrg rgc c ig igk k gk gkdd ddht htgk gkyg yg c`kn c`kngt gtgt gt lg lgsa samm f` f`da dagt gtgk gk pg pgig ig eu eufu fu f`dagtgk Rrhdrgc igk Rrhdrgc igk eufu f`dagtgk akiavaiu 0. Fhhr Fhhria iakg kgth thrr prhd prhdrg rgc c c`mg c`mgph phrf rfgk gk f` f`pg pgig ig f` f`pg pgmg mg pu pusf sf`s `scg cgss t` t`kt ktgk gkd d lg lgsa samm  p`mgfsgkggk f`dagtgk ?. F`pgmg pusf`scgs pusf`scgs c`k`racg c`k`racg lgsam lgsam p`mgfsg p`mgfsgkggk kggk f`dagtg f`dagtgk k prhdrgc prhdrgc uktuf uktuf ia t`mggl. t`mggl. Jafg gig ygkd p`rmu iar`vasa cgfg gfgk iamgfufgk `vgmugsa hm`l fhhriakgthr 

F@EAJGFGK U@O@U@K^A

MGKDFGL MGKDFGL

 prhdrgc Fhhr Fhhria iakgt kgthr hr prhdr prhdrgc gc c`kn c`kngt gtgt gt r` r`va vasa sa ig igra ra f` f`pgm pgmgg pu pusf sf`s `scg cgss uktuf uktuf ak akhvg hvgsa sa  p`regafgk fak`rjg