BAI BAO KHOA HOC
LIfA CHON BAI TAP YOGA PHAT TRIEN TO CHAT MEM DEO CHO'NAM SINH VIEN LlfA TOOl 18
TRIIfiNG flAI HOC SIf PHAM TDTT THANH PHO HO CHJ MINH
Trinh Hipu Loc*
Tomtat: ^ * ... u .,- ^ Vdi muc dich tim kiem cac phuong ti^n nang cao the lyc cho sinh vien. de tai tidn hanh danh gi^ hieu qua tac dong cua bai tgp Yoga d^n sy phat triln to ch^t mim d^o cho nam smh vi§n liia tuoi 18 tnj-dng Oai hgc Su- pham The dgc The thao Thanh pho Ho Chi Minh, bang cac test: xogc 3 tu- the, ng6i d^o g^p than, uon cau v^ xoay vai.
Tip khoa: Bai tgp. phat triln. Yoga, tac ddng, to hgp, to chat mim deo, sinh vien, Tru-dng Dai hgc Su pham TDTT, TP. Ho Chi Minh...
Selection of Yoga exercises to develop the qualities of flexibility for male students aged 18 of Ho Chi Minh University of Physical Education and Sports
Summary:
With the purpose of finding means of improving physical capacity of students, the subject evaluated the impacts of Yoga exercises on developing the qualities of flexibility for male students aged 18 in University of Physical Education and sports, by such tests as 3 split postures, sitting and folding body, bending and rotating the shoulder.
Keywords: Exercise, development, Yoga, effects, combinations, soft qualities, student. Ho Chi_
Minh University of Physical Education and Sports..
DAT VAN DE
Yoga cd ngudn gdc tir An Dp va la mgt trong nhimg phuong tien ren luyen sire khde co nhat ciia Phuong Ddng cd lich sir hon 5000 nam.
Yoga ed h^en 1000 ddng tac va dugc ngudi xua dat ten theo cac loai ddng vat nhu chim bd cau, ran, nia, con meo, lac da, con qua, con ca, con cdng, chau chau... nhieu ddng tac cd ten ggi theo cac loai cdng cu lao ddng, hinh tugng tiong thien nhien nhu: cai cay, cai cudc, cay cung, hanh xe, cay cau, tam van, cay lau, than cay, hoa sen. Dac diem cua Yoga la ddng tac thyc hien mem mai, vuon dudi va phdi hgp vdi thd. Sau mdt thdi gian tap luyen ngudi tap cam nhan sy thoai mai, de chiu, siic khoe dugc tang cudng.
Cd nhieu y kien cho rang Yoga khdng gidi ban Ilia tudi va da cd nhieu mdn the thao chpn Yoga lam phuong tien de thu gian va tang cudng do deo ciia cac khdp.
Trong huan luyen va giang day mon Thi due, mem deo la mdt trong nhiing yiu td cSn thilt giup ngudi tap thyc hien tdt ky thuat cua ddng
•TS, Pho Hi#u tapcrng Tnidng Oai hpc Su pham TDTT Th^nh pho Ho Chi Mmh
tac. Do dd, de hoan thien ky nang ky xao ddng tac ngoai viec phat trien the lyc chung, can chu y tang cudng do deo cho ngudi tap. De tim hieu van de nay, chiing tdi tien hanh nghien ciiu "Tac dpng cua Yoga den sy phat trien td chat mem deo cho nam sinh vien liia tudi 18 Trudng Dai hgc Su pham TDTT Thanh phd Hd Chi Minh"
PHl/dNG PHAP NGHIEN CQU
Qua trinh nghien cim six dung cac phuang phap: Phuong phap phan tich va tdng hgp tai lieu, phuang phap phdng van, phuong phap quan sat su pham, phuang phap kiem tra su pham, phuang phap thyc nghiem su pham, phuong phap thdng ke toan.
KET QUA NGHIEN CQU VA BAN LUAN 1. Lira chpn cac test va to hp'p b^i t$p Yoga de danh gia su* phat trien to c h i t mem deo cho nam sinh vien lira tuoi 18 T r y i n g Dai hoc S y pham TDTT TP.HCM
Tiln hanh lya chpn test va td hgp bai tap bang phuong phap phdng van. Ket qua duac trinh bay tai bang 1.
JSTTMVIJHUMIUimillllHM - 5 0 5 / 2 0 1 4
Bang 1. Ket qua phong van lipa chon cac test va to hcrp cac bai tap yoga phat trien to chat mem deo TT
A 1 2 3 4 5 6 7 8 9 B
NQI DUNG PHONG VAN Cdc test td chdt mim deo Xoac neang fcm) Xoac doc trai (cm) Xoac doc phai (cm) Xoac 3 tu the (cm) Qui goi ep vai (cm) Ngoi deo gap than (cm) (Jon cau (cm) Dimg deo gap than (cm) Deo xoay vai (cm) Cdc to hffp ddng tdc Yoga
To hop 1 1
2 3 4 5 6 7
Xoac doc nga ve sau Chim phuang hoang Nguai chien sT Cai Icep Banh xe
Dung tam giac nghieng Dirng tam giac gap than
To hcfp 2 1
2 3 4 5 6 7
Cai bao nghieng Con ca heo Van cot song Con ran ho mang Ngoi 6m 1 chan len cao Cai cay tay phia tren Cai cay tay phia sau
reAjipi 1
2 3 4 5 6 7
Dan tay hinh dau bo Con ca mot niia Con lac da Cay lau Con bo cap Nuthan Con qua
T'o/ipp'?
1 2 3 4 5 6 7
Cay cau nho Cay cung Tranp luai hem Chim bo cau Cay cau Ion Con cao cao Con CO
KET QUA PHONG VAN Dong y
16 13 11 26 17 25 29 11 27 Dongy
27 26 29 26 27 14 12 28 25 27 29 13 22 20 27 26 27 29 15 21 0 25 29 25 26 29 6 10
Ti le%
53,28 43,29 36,63 86,56 56,61 83,25 96,57 36,63 89,91 Ti le%
89,91 86,58 96,57 86,58 89,91 46,67 39,96 93,24 83,25 89,91 96,57 43,29 73,26 66,67 89,91 86,58 89,91 96,57 49,95 70,00 0 83,25 96,57 83,25 86,58 96,57 20,00 33,33
Khong ddngy 14 17 19 4 13 5 1 19 3 Khong dongy 3 4 1 4 3 16 18 2 5 3 1 17 8 10 3 4 3 1 15 9 100
5 1 5 4 1 24 20
Ti le%
46,62 56,61 63,27 13,32 43,29 16,65 33,33 63,27 9,99 Ti le%
9,99 13,32 3,33 13,32 13,32 53,33 59,94 6.66 16,65 9,99 3,33 56,61 26,64 33,33 9,99 13,32 9,99 3,33 49,95 30,00 100 16,65 3,33 16,65 13,32 3,33 80,00 66,67
Cac dong tac Yoga
Xoac dpc nga A,
sau i^JS-n.
Xoac ngang gap ^ ^ ngu'di ^ ^ Cai bao nghieng ^ ^ 5 i Ngu'di chien sT J ^ ^ Con ca heo i ' ^ Van cot song J^
Oan tay hinh IL
dSu bo .ML
Cai kep -^fcl)
Banh xe ff^\
Qua bang 1 cho thay: Chiing tdi da lya chpn duge 18 ddng tac Yoga va dugc sip xlp theo 4 td hpp vdi ti le tan ddng tien 80% y kiln, bao gdm:
1. To hgp I '• ^o^c dgc nga ve sau, con chim phugng hoang, ngudi chien sT, cai kep, banh xe.
Thuc nghiem tir giao an 3 din 8 (lOVgiao an).
Cay lau m^
Con ran ho mang ^ _ / ^ Cay ciu nhd J/^^bi Con c^ mgt niia ^cn^O^i Con lac da a J Cay cung ( ^ ^ Trang lydi liem * Chim bo cau j ^
Cay cSu Idn n r 2. Td hgp 2: Cai bao nghieng, con ca heo, van cdt sdng, con rSn hd mang. Tien hanh tu giao an 9 den 14 (lO'/giao an).
3. Td hgp 3: Dan tay hinh dau bd, con ca mdt nua, con lac da, cay lau. Tien hanh tir giao an 15 dln20(l07giaoan).
BAI BAO KHOA HOG
4. Td hgp 4: Cay cau nhd, cay cung, trang mem deo, do la: Xoac 3 tu the (cm); Ngoi deo ludi liem, chim bd can, cay can Idn. Tien hanh gap than (em); Udn cau (em); Xoay vai (em), tii giao an 21 d i n giao an 26 (lOVgiao an). 2. S o s a n h t h a n h tich c a c t e s t d a n h gid t6
Tren ca sd cac bai tap Yoga da lya chgn, c h a t mem d e o ciia nhom thirc nghi§m vd d6i chiing tdi xac dinh dugc 4 test danh gia td ch4t chirng Uirvc t h y c nghi?m (bang 2)
Bang 2. Kiem djnh gia trj trung binh ket q u a lap t e s t d a n h gid to c h i t mem d e o cua nhom thirc nghiem va d6l c h y n g tru'O'c thirc nghiSm TT
1 2 3 4
Test Xoac 3 tu the (cm) Ngoi deo gap than (cm) Uon cau (cm) Xoay vai (cm)
XA 4,59 19,12 130,42 115,67
SA 0,52 1,86 5,20 7,10
XB 4,43 18,83 129,12 115,41
SB 0,65 1,59 4,85 7,47
t 1,78 1,13 1,73 0,24
P
>0.05
>0.05
>0.05
>0.05 Ket qua d bang 2 cho thay, thanh tich cac test 2. Danh gia hi^u q u a to ho<p c a c bai t$p danh gia td chat mem deo cua nhdm thyc nghiem Yoga d e n sir phat trien to c h a t m e m d e o cho va doi chiing tinde diye nghiem cd till hien sy " ^ m sinh vien lira tuoi 18 Tru'd'ng Dai hpc gia tang, song khdng cd y nghia tiidng ke (tiinh < ®"' P^?*" "^^^ ^^c t h e t h a o T h a n h p h 6 Ho tbang vdi p<0,05. Hay ndi each khac, thanh tich ^*^' "^"'"^ ^^^ 3)
ban dau ciia 2 nhdm la tuong duang nhau.
Bang 3. So sanh nhjp do tang trirdng to chat mem deo ciia nhom thirc nghiim va doi chCrng sau thyc nghiem
TT 1 2 3 4
Test Xoac 3 tu the (cm) Ngoi deo gap than (cm) Uon cau (cm) Xoay yai (cm)
Nhom nA=90 nB=90 i u = 9 0 08=90 nA=90 nB=90 nA=90 nB=90
X I 4,59 4,43 19,12 18,83 130,42 129,12 115,67 115,41
X2 8,34 7,50 24,00 20,15 123,70 126,26 109,17 113,93
W%
58,0S 51,40 2l,6l
6,79 5,2$
2,25 5,78 1,2$
Sw 15,11 13,26 8,92 4,53 2,29 1,07 2,70 0,63
t 4,46 21,12 16,14 21,77
P
<0,01
<0,01
<0,01
<0,01 Ket qua a bang 3 cho thay, sau 3 thang thuc m i m deo cila nam sinh vien liia tu6i 18 Trucmg nghiem, nhip do tang truong to chat mem deo cha
nhom thirc nghiem va doi chimg thi hien sir khac biet CO y nghia thdng ke (p<0,01), nhip do tang huong cua t5 chat mjm deo cao, cu thS la: test xo?c 3 ta thg (WA = 58,08%, WB = 51,40%); test ng6i deo gap than (WA = 22,61%, WB = 2,79%);
test u6n c k (WA = 5,29%, WB = 2,25%) ya test xoay yai CWA= 5,78%, WB = 1,29%).
Nhu vay, neu tap luyen cac t5 hop bai tap Yoga da dugc lira chgn thi sir phat hiSn t6 chit mem deo t6t hon, nhip tang hirong cao hon.
Dieu nay da khjng dinh tinh hieu qua cua cac bai tap Yoga do d6 tai nghien ciiu va kiSm nghiem hong thirc tiln.
K I T LUiJN
De tai da lira chpn dugc 18 dgng tac Yoga sap x l p theo 4 t6 hgp d l phat triln nang luc mem deo va 4 test d l danh gia su phat triin
(Bai npp ngay 12/8/2014, phan bien ngay 20/8/2014, duy#t in ng^y 10/9/2014) Dai hgc Su pham TDTT Thanh ph6 H i Chi Minh. D6ng thoi, cac bai tap nay da kh5ng dinh dugc tinh hieu qua trong thirc tiln giao d\ic t l chat mem deo.
TAI LIEU THAM KHAO
1. Le Bmi, Duong Nghiep Chi, Nguyin Hiep (1983), Ly ludn vd phuang phdp huan luy^n the thao, Nxb TDTT, Tp. H6 Chi Mmh.
2. Le Buu, Nguyin T h i Truyin (1986), Kiim tra nang luc thi chdt vd the thao, Nxb TDTT, Tp. H6 Chi Minh.
3. T h i Himg (2007), Luyen tap Pilates Yoga thien dinh gidm stress, Nxb TDTT, Ha Ngi.
4. Minh Quang, Thanh Chau (2009), Yoga tinh than vd the chdt, Nxb TDTT, Ha Ngi.
5. Le Thanh (2007), Nhimg nen tdng cua fcga, Nxb TDTT, Ha N g i .