What is morning exercise for? Morning work-out will help you gain strength and energy for the whole day. Take some time every morning to exercise and you will be cheerful and cheerful throughout the day. If you exercise daily in the morning, it will enter your system. Your body will be ready for the work that awaits it after waking up, and therefore it will become much easier for you to wake up in the morning and overcome laziness. Exercising in the morning, you turn on the metabolism. This allows you to expend a lot more energy than you would when exercising at other times, which in turn makes it easier to lose energy. excess weight. Scientific studies have shown that physical activity increases mental capacity. Morning exercise will help you cope with work more successfully. Good charging in the morning - the key to a sound sleep at night.
The complex usually includes exercises for the muscles of the neck, back, abdomen, legs and arms. Large joints are worked out - neck, shoulders, elbows, chest (as a joint), pelvis, knees. Typical exercises: sips, bends, squats, push-ups. The exercises are usually led by a qualified trainer, who shows the exercises to the group, who then repeats them, sometimes to the music. Charging can be combined with running or hardening.
Exercises for the muscles of the neck 1. Straighten your chest, put your fingers on your shoulders. Now pull your neck up strongly, and press your shoulders down with your fingers. Inhale, count to 10, exhale. 2. After such a stretch, relax your shoulders, lower your arms along the body. Lower your head to your chest, and start a “circular roll” - roll your head from your left shoulder to the end, then back, then onto your right shoulder and onto your chest. Now the same thing, only in a different direction. 3. Turn your head to the right, touch your chin to your shoulder. Do the exercise 4-5 times for each side. We don't raise our shoulders. 4. Now clench your fingers into fists, place your fists one on top of the other. Keep your fists in the air, at neck level. Rest your chin on your fists and try to lower your head. Hands should "resist" pressure. 5. One more exercise. Lower the corners of your mouth down, tighten your neck muscles. Relax after a few seconds. 6. Place your palms on your forehead. Now try to lower your head down, but overcoming the resistance of your hands. 7. Put your hands on your shoulders, raise your elbows at shoulder level and make circular movements with your elbows. 10 moves forward and 10 back. Keep your hands at shoulder level.
1. Stand straight with your feet hip-width apart, parallel to each other. As you inhale, sharply raise your shoulders to your ears, as you exhale, lower them as low as possible. Do not bend your arms at the elbows. Do 8-10 repetitions. 2. From the same standing position, do 5-7 circular rotations shoulders forward, and then the same amount back. 3. From the same starting position, spread straight arms to the sides to shoulder level, palms pointing down. Clench your fists and in a small amplitude do 8-10 rotations with your shoulders forward, and then the same amount back. Arms should be straight and level. shoulder joints. 4. Stand up straight, arms down, feet hip-width apart. Raise your straight right arm above your head. Stretch it up, and the left at the same time down. Change the position of the hands and stretch again. Perform 3-5 repetitions. 5. From a standing position, feet shoulder-width apart, the right arm is extended up, the left is lowered, bend both arms at the elbows and clasp the palms in the area of the shoulder blades. If you can't interlock your fingers, use a yoga strap. Hold this position for seconds. Release the grip, raise your left hand, lower your right hand, and repeat on the other side. Exercises for shoulder girdle
1. Starting position (ip) stand legs apart, arms in front of the chest, hands intertwined, elbows to the sides. Straighten your arms forward to failure with your palms turned outward. 2.I. n. standing sideways, holding with one hand a grip from above for a support (windowsill, back of a chair). Extend the arm as much as possible in the elbow joint and sit down so that the arm is one straight line with the shoulder, and then return to and. n. Then turn the other side and do the same, changing the position of the hands. 3.I. n. sitting on a chair, lower your hands between your knees so that your elbows are at the level of your knees, and the palms of your hands are connected to each other. Bending your knees, press on elbow joints. 4.I. n. stand legs apart, bent arms in front of the chest (elbows to the sides) - circular movements with the forearms in and out. Joint exercises
Exercises for thoracic spine 1. In a standing position. Lean back, leaning on the back of a low chair, with your shoulder blades, bend back as much as possible. It is desirable when tilting to see the wall behind you. Bend over for a breath, then a pause with a breath holding equal to a breath follows, then as you exhale, return to the starting position. Repeat once. 2. Stand in a doorway. Place your palms on the upper jamb, half-bent elbows on side walls. Leaning on your hands, bend forward, throwing your head back. Breathing is even, the number of exercises is arbitrary. 3. In a sitting position: put your hands together with your palms between your knees or "in the lock." Inhale - tilt the torso to the side, exhale - straighten up, then repeat the tilt (inhale) to the other side. 4. Get on all fours and arch your back up, then bend down, and so on several times. 5. Leaning on the palms and feet, look like " like a cat". This exercise strengthens and even sets the vertebrae of the thoracic and lumbosacral regions.
Exercises for lumbar spine 1. I. p. lying on your back, arms along the body, legs extended. Sit down without lifting your heels off the floor, then slowly return to the starting position. Repeat 1015 times. 2. I. p. lying on your back, arms along the body, legs extended. Raise the left leg, straightened at the knee joint, lower. Raise your right leg, lower. Repeat 10 times. 3. I. p. lying on your back, arms along the body. Pull the legs, bent at the knees, to the stomach. Return to starting position. Repeat 10 times. 4.I.p. lying on your back (lower back pressed). Raise your legs at a slight angle and cross them, alternately changing position: first the left leg is on top, then the right leg (scissors). Do 8-10 crosses, then rest. So 10 times. 5. I.p. standing, feet shoulder-width apart, feet parallel to each other. Inhale calmly through your nose and at the same time raise both hands up, palms forward, fingers together. Look straight ahead. Hold your breath and slowly tilt your torso, head and arms forward and down, trying to place the palms of your hands on the mat so that the little fingers of your hands touch your big toes. Try not to bend your knees. Move your head even further between your hands, exhale through your nose and stay in this position for a pause after exhalation.
1. Stand, cross your left foot in front of your right, and extend your arms above your head. tilt upper part your torso to the left as far as possible without bending your knees. Repeat the same, bringing the right foot in front of the left and tilting the upper body to the right. 2. Sit on the floor with your legs extended in front of you. Cross one leg over the other and pull your knee to your chest as far as you can, hold in this position for a few seconds. Repeat with the other leg. 3. Do lunges to develop the quadriceps. Stand up straight with your hands on your hips. Take a big step forward with your left foot and lower your body down until your left leg is bent at a right angle. Your right knee will drop until it almost touches the floor. Repeat this exercise several times, then switch legs. 4. Jumping is a great exercise and if done correctly, it will help strengthen your knees. Try jumping rope in front of a mirror so you can track your progress. Do you land with your knees straight or bent? Landing on straight knees puts too much stress on your joints and can lead to injury. To strengthen your knees, learn to land on bent knees in a half squat. Exercises for knee joints
Some rules of the morning run: Warm up. The first step in any workout should always be a warm-up. Morning jogging is recommended to start with intensive walking, jumping in place, squats or stretching elements. Running technique. The weight of the body should be evenly distributed over the entire foot. The legs are slightly bent at the knees. Landing is rolled from heel to toe, relying on outside feet. And do not run on your toes - this will lead to flat feet and pain in calf muscles. Trunk straight, arms at a 120 degree angle, clenched into a fist, should not cross in front of the chest. Relax your neck, shoulders, arms, fingers, jaws, tongue as much as possible. Everyone has their own stride length, but optimally about one and a half to two feet. Breathing technique. Inhale air through your nose and exhale through your mouth. So the lungs are evenly saturated with oxygen. It will be better if you feel tired and breathe through your mouth intensively for a few seconds. The rhythm of breathing should not be too frequent, try to take the most complete breath and the same exhalation. End of the run. Finishing a run, just like starting, should be gradual - gradually slow down the pace, giving your body time to rebuild. Morning running
Drafting
complex morning
gymnastics
Shulgina L.N.
Teacher physical culture MBOU "Kuzhenkinskaya secondary school"
Health is ok
thanks charger!
GYMNASTICS(Greek gymnastike, from gymnazo - I exercise, I train),
system of specially selected physical exercises and
methodological techniques used to promote health,
harmonious physical development.
Gymnastics It's not just physical exercise
not only a way to help the body transition from sleep
to wakefulness, to active activity.
Gymnastics is also a way of emotional
charging for the whole day.
Basic rules for charging:
Morning exercises can be done in the yard
in a park, stadium, or well-ventilated
room with an open window or open window.
It is best to practice in shorts and a T-shirt, barefoot.
In this case, you are provided not only with freedom in
movements, but also a hardening effect.
Exercises should be varied, aimed at
work of all muscle groups. They include hand movements,
legs, torso, jumping, running, walking. The complex should
include about 8-10 exercises. Not allowed in the morning
perform exercises that require maximum effort.
Repeat each exercise 8-10 times. Smaller number
repetition will not help.
When performing a set of exercises in the morning
1) sipping;
2) exercises for the muscles of the arms and shoulder girdle;
3) exercises for the muscles of the body;
4) exercises for leg muscles;
5) jumping or running;
6) breathing exercises and calm walking.
Don't forget about proper breathing.
Breathe freely through your nose.
Exercises with objects
and no items.
Very good when charging is done
to upbeat, upbeat music.
After charging it is useful to take a shower,
bathe in warm water or dry yourself
wet towel and then rub
Rainbow: starting position:
legs together, arms pressed to the body;
at the expense of 1 - hands slowly rise to the sides,
drawing a circle. On account 2 - hands fall on I.P.
Frog: starting position: squatting,
hands on socks. make jumps,
imitating the movements of a frog.
Heron: starting position: hands on the belt,
stand on one leg. Count to 10, change legs.
Repeat 3-5 times.
Develop a sense of balance.
Crocodile: starting position: legs together,
arms extended forward, fingers - teeth of a crocodile.
Make movements - opening and closing the mouth of a crocodile.
Repeat 5-6 times. Change of hands.
Flower: starting position: squatting, head on knees.
Children rise slowly, arms raised up,
slightly apart.
Crane: original
position: feet together
hands on the belt.
On the count-one-tilt forward,
hands touching the floor
on - two - rise on toes,
hands pull up, on - three -
starting position.
Bunny: starting position:
legs together, arms at chest level,
clenched at the elbows. Make movements
similar to jumping bunny.
Thank you for your attention!
Be healthy!
Complex of morning exercises for schoolchildren
Performed:
physical culture teacher
MBOU secondary school №28, Kursk
Bondareva O. V.
A few morning routines
1. Charging should be done immediately after waking up. Wash your face and run to exercise. Believe me, after a few exercises, the body will begin to wake up, and the mind will clear up. Gradually, you will get used to doing exercises in the morning. 2. Gymnastics should be short. 15-20 minutes is quite a suitable duration. 3. Charging must match your goals.
The main thing in morning exercises - it is systematic and even when you want to sleep, you need to get up and do exercises.
You will wake up, your body will be in order, and the pride that you got up and started exercising will just go through the roof.
Morning work-out: 10 exercises for younger students
Good habits need to be instilled from childhood, and exercise is one of them. Morning exercises will help prevent the development of eye diseases, musculoskeletal system, gastric pathologies in a child and cope with stress and school workloads.
It is especially important to do exercises for those children who do not go to sport sections and lead a predominantly sedentary lifestyle.
Exercise 1.
1. Hands forward - inhale.
2. Hands to the side, palms up.
3. Stand on toes, arms up
4. Starting position - exhale.
The pace is slow. Repeat 6-8 times.
Exercise 2. Starting position - main stand, 1. Left leg swing back, swing your arms up - inhale. 2. Starting position - exhale. 3-4 Same, right foot. The pace is average. Repeat 6-8 times.
Exercise 3. 1. Starting position - stand, legs apart, arms back, fingers interlaced.
2. Tilt to the left, hands to the right.
Starting position. 3-4. Same, right.
Exercise 4 Starting position - main stance, 1-2 Half squat, arms up - exhale. 3-4 Starting position - inhalation The pace is medium. Repeat 6-8 times.
Exercise 5 . Starting position - main stance, hands behind the head.
1-2. Tilt forward - exhale.
3-4. Starting position - inhale. The pace is average. Repeat - 6-8 times.
Exercise 6 . Starting position - the main rack. Left hand up, right hand forward.
right hand up, left forward. Left hand up.
Starting position. Breathing is even. Start slowly, accelerate to a fast pace, finish in the middle. Repeat 6-8 times.
Exercise 7 Starting position - main stance, hands up.
1-2. Tilt forward, arms to the sides - exhale.
3-4. Starting position - inhale.
The pace is average. Repeat - 6-8 times.
Exercise 8 Tilt to the left, hands behind the head - exhale.
Straighten up, arms up - inhale. Tilt to the right, hands behind the back - exhale.
Starting position - inhale. 5-8. Also to the right.
The pace is average. Repeat 6-8 times
Exercise 9 Starting position - the main rack. 1-2 Half squat, arms up - exhale. 3-4 Starting position - inhale. The pace is average. Repeat 6-8 times.
Exercise 10 Starting position - the main rack. 1. Swing your left foot forward, swing your arms to the sides. 2. Starting position.
3-4 . Same, right foot.
Breathing is even. The pace is average. Repeat 6-8 times.
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morning exercises in kindergarten Prepared by: Kuneva N.V. educators of the 1st quarter. categories
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Foundation in the formation healthy lifestyle the life of a child is laid by a properly selected and exciting morning exercises. Morning exercises in kindergarten are of great health importance and are an indispensable part of the daily routine and are carried out daily before breakfast.
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Morning gymnastics is a set of exercises that sets up and charges the entire body of the child with positive energy and vivacity for the whole coming day. The purpose of morning exercises is the formation and improvement of motor skills; preservation and strengthening of the health of the child; awakening the child's body for normal life. The tasks of morning exercises are to create a joyful emotional upsurge, wake up the child's body, set up for the coming day; develop the habit of daily exercise; develop all muscle groups, coordination of movements, strength and endurance; to cultivate the ability to simultaneously start and finish exercises in a timely manner to the music.
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The structure of morning exercises Like any physical activity, morning exercises begin with a warm-up and end with recovery exercises. Since morning exercises are not long, the physical activity in it is not great. Morning gymnastics consists of 3 parts: introductory main final Each part has its own tasks and content.
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Introductory part of morning exercises Tasks: organizing the attention of children, aiming at the implementation of agreed actions correct posture preparing the body for more complex exercises Content: building (in a column, in a line, circle) drill exercises (turns and half-turns to the left, right, around) rebuilding (from one column to two, from two columns to four, to a circle, several circles, closing and opening with side steps in side) short walking in alternation with exercises that help strengthen the musculoskeletal system and form posture (walking on toes, with different positions of the hands, walking with high knees, on the heels, cross step) running one after another and scattered or in combination with jumping.
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The main part of the morning exercises Tasks: strengthening the main muscle groups, the formation of the correct posture Content: performing a set of general developmental exercises with and without objects. Exercises are performed in a certain sequence: first, exercises are given to strengthen the shoulder girdle and arms, which contribute to the expansion chest, good straightening of the spine, development respiratory muscles; then exercises for the muscles of the body; this is followed by exercises to develop leg muscles and strengthen the arch of the foot. After exercising with a heavy load, repeat the first exercise or similar. The number of repetitions of each exercise depends on the age of the children and their physical fitness.
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The final part of the morning exercises Tasks: to restore the pulse and breathing Content: children younger age perform jumping or running, turning into the final walking. older children perform jumping combined with running, then the final walking with various tasks. after the final walk, a sedentary game is played
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Forms of morning exercises I. The traditional form of morning exercises (using general developmental exercises) is performed in the following sequence: 1. Short walking of various types, gradually turning into running 2. Continuous running at a moderate pace (1-3 minutes) 3. Various constructions 4 Exercises of general developmental impact (5-8 exercises) 5. Running (10-30 seconds) 6. Jumps on the spot 7. Short walking with breathing exercises. General developmental exercises (ORU) The sequence of ORU must comply with the principle of gradualness - each previous exercise should facilitate the implementation of subsequent ones, alternate the load on different muscle groups, gradually including different parts of the body (“top-down”) 1) for the muscles of the shoulder girdle and arms; (first and last posture exercise) 2) for the trunk (tilts and turns); 3) for the legs and abdomen (from ip - sitting, standing, lying down); 4) for the muscles of the shoulder girdle and arms. Various initial positions alternate (standing, sitting, lying on the back and stomach), since the static posture negatively affects the posture in general and the formation of the arch of the child's foot.
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II. Morning gymnastics of a playful nature: In the form of outdoor games: 2-4 outdoor games of varying degrees of intensity and different types of basic movements are included. It is carried out as follows. For example, at first they conduct a round dance game, general developmental exercises with the inclusion of the games “Photographer”, “Entertainers” (the teacher shows the exercises, and the children copy him). For the peak physical activity a high-intensity outdoor game is used, and morning exercises end with a sedentary game; III. In the form of a complex connected by a single plot (playing out some plot): “On a walk”, “We went to the meadow”, “Sparrows”, etc .; IV Morning gymnastics using an obstacle course; Includes different types movements with an increase in the number of repetitions and the pace of movements Obstacle course: 1- Walk over the bricks, stepping over and jumping over them 2- Run onto an inclined bridge and jump over it 3- Crawl under arcs of various sizes 4- Roll the top hat 5- Jump on a trampoline
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Requirements for sets of exercises for morning exercises The set must contain exercises for all muscle groups; in the complex for performing exercises, various constructions are used; exercises should be performed from different starting positions; exercises of different intensity, pace are selected; complexes with various aids and without objects alternate; musical and rhythmic accompaniment is used (tambourine, counting, clapping, sound recording); each complex should be interesting for children. One set of morning exercises is used for one to two weeks, depending on the complexity of the exercises and the age of the children.
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Methodology for conducting morning exercises: No. p / p Group Duration of charging Number of ORU Frequency of repetitions of ORU Running - the number of seconds Jumping. Quantity. 1 I junior 4-5 minutes 2-3 4-5 times 7-8 seconds 4 - 6 in alternation with walking 2-4 times * 2 times 2 II junior 5-6 minutes 3-4 4-6 times 10 seconds 4 - 6 in alternating walking 2-4 times * 2 times 3 Middle 6-8 minutes 4-5 5-6 times 20 seconds 6 - 8 alternating walking 3-4 times * 3 times 4 Senior 8-10 minutes 5-6 6- 8 times 30 seconds 8 - 10 alternating with walking 4 - 5 times * 3 times 5 Preparatory 10 - 12 minutes 6-8 8-10 times 35 - 40 seconds 10 - 12 alternating with walking 5-6 times * 3 times n / p Group Charging duration Number of ORU Number of repetitions of ORU Running - the number of seconds Jumping. Quantity. 1 I junior 4-5 minutes 2-3 4-5 times 7-8 seconds 4 - 6 in alternation with walking 2-4 times * 2 times 2 II junior 5-6 minutes 3-4 4-6 times 10 seconds 4 - 6 in alternating walking 2-4 times * 2 times 3 Middle 6-8 minutes 4-5 5-6 times 20 seconds 6 - 8 alternating walking 3-4 times * 3 times 4 Senior 8-10 minutes 5-6 6- 8 times 30 seconds 8 - 10 alternating with walking 4 - 5 times * 3 times 5 Preparatory 10 - 12 minutes 6-8 8-10 times 35 - 40 seconds 10 - 12 alternating with walking 5-6 times * 3 times
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