Gymnastics complex after nap
(September)
№1
Gymnastics in bed.
1. Stretching. I.p. – lying on your back, arms along your body. Alternately lift
right (left) hand up, stretch, lower; do the same alternately with the left hand, right and left foot. Then raise your arms and legs at the same time, stretch, and lower.
2. "Let's rest." I.p. – lying on your stomach with support on your elbows, gently supporting your chin with your palms. Alternately bend and straighten your knees. Repeat 3-4 times.
3. Self-massage of the head (“let’s wash your head”). I.p. - squatting. The teacher gives instructions, the children imitate the movements: “Turn on the water in the shower. Touch it... Oh, it's hot! Add cold water, wet your hair, pour shampoo into your palm, lather your hair, wash your hair thoroughly from all sides... No, the back is not washed at all. Now it's good! Rinse off the foam again from all sides. Sasha still had foam on his temples. Now everything is clean, turn off the water. Take a towel and gently dry your hair. Take a comb and comb your hair thoroughly. Don't press the comb too hard or you will scratch your scalp. How beautiful you are!”
Prevention of flat feet.
Corrective walking (“let’s go to the forest”) in alternation with normal walking: on toes (“fox”), on heels (“there is dew on the grass, don’t get your feet wet”), on outside feet (“bear”), with a high knee lift (“elk”), in a half-squat (“hedgehog”), along corrective paths (“let’s walk barefoot and over pebbles, and along twigs, and over cones”).
Physical education lesson “My back is straight.”
I.p. – narrow stance, hands behind the back, intertwined in a lock.
My back is straight, I’m not afraid of bending (leaning forward):
I straighten up, bend over, turn around (actions in accordance with the text).
I walk with a proud posture, holding my head straight (walking in place).
One, two, three, four, three, four, one, two (torso turns)!
I can sit down and stand up, sit down again and stand up again (actions in accordance with the text).
I'll lean here and there! Oh, straight back (torso bends)!
One, two, three, four, three, four, one, two (torso turns)!
"Flight to the Moon"
"We're flying on a rocket." I.p. – on your knees, arms up, palms together above your head. Inhale – i.p.; long exhalation - sway from side to side, transferring the weight of the body from one leg to the other, pronounce in a drawn-out manner: “U-u-u-u-u.” Repeat 4-6 times.
“We put on the spacesuit helmet.” I.p. – squatting, hands clasped above your head. Inhale – i.p.; exhale - spread your arms to the sides, say: “Chick.” Repeat 4-6 times.
№2
Gymnastics in bed.
1. “Let’s wake up your eyes.”
I.p. - lying on your back, arms along the body. Blink your eyes, opening and closing them.
2. “Stretch”.
I.p. - lying on your back, arms down, palms in a “lock.” Raise your hands up behind your head, stretch and inhale. Return to i.p. -exhalation.
3. “Look at my friend.”
IP - lying on your back, arms along your body, head straight. Turn your head to the right, return to i.p. Same to the left.
4. “Strong legs.”
I.p. - sitting, legs together, hands supporting behind. Raise right leg bent at the knee. Return to i.p. Same with the left foot.
Prevention of flat feet
The following exercises are performed while sitting on chairs:
1. To begin, let the children pull their feet toward themselves several times, then bend their toes as far as possible into the inside of the foot. It is better to do the movements slowly, but with a larger amplitude.
2.The next movement is bending the toes while simultaneously placing the foot on its outer side. Then have the children bring their feet inward several times, each time returning to starting position.
3. Another of the exercises included in the complex against flat feet is that the child should alternately perform stroking movements with the foot of each leg along the shin to the knee and back.
Prevention of postural disorders.
Physical education "Get up kids».
Get up, kids! (stand near their beds)
Quiet hour is overWithThe daylight wind greets us.
We woke up and stretched.Ppulling, turning. (perform actions according to the meaning of the poem)
We raised our headsToWe squeeze our little streets deftly.
The legs began to dancenWe wish we could sleep more.
Let's lean on our legs and rise a little.
Everyone bent, rounded, and created bridges.
Well, now it's time to get up, get up, kids!
Everyone walks on the floor barefoot, and then runs lightly.
Take a breath and get up, stand on your tiptoes.
Lower yourself, exhale and repeat again.
Stretch your feet -Xdo the task.
Now we have completely woken up and returned to our business
Breathing and sound gymnastics.
"Flight to the Moon"
When performing the exercises, inhale through the nose, mouth closed.
"Let's start the engine." I.p. – stand with your legs apart, hands in front of your chest, clenched into fists. Inhale – i.p.; exhale – rotate your bent arms (one around the other) at chest level; At the same time, say in one breath: “R-r-r-r.” Repeat 4-6 times.
"Let's get into the lunar rover." I.p. – narrow stance, arms along the body. Inhale – i.p.; exhale - full squat, arms forward, say: “Wow!” Repeat 4-6 times.
"Lunatics." I.p. – stand on your knees, arms bent at the elbows and spread to the sides, fingers apart. Inhale – i.p.; exhale - tilt your torso to the side, say: “Hee-hee.” Repeat 3-4 times in each direction.
"Let's breathe in fresh air on Earth." I.p. – legs apart, arms along the body. Inhale – raise your arms up through the sides; exhale - lower your arms smoothly, say: “Ah!” Repeat 4-6 times.
(October)
№3
6. Put your hands down.
12. Bend over.
13. Sat down.
Prevention of flat feet.
Walking barefoot along the “health paths”.
Prevention of postural disorders.
And they pulled their shoulder blades together.
We walked on our toes
Breathing exercises.
№4
Gymnastics for waking up in bed.
1. "The puppies are frolicking."
I.P. -lying on your back.
Raise your arms and legs - inhale, lower your arms and legs - exhale.
Inhale, raise your right arm and right leg up - exhale; the same with the left leg and hand.
Hands up, roll onto the right side, then onto the left.
2. “The kittens are frolicking.”
I. p. - standing on all fours. Arch and arch your back.
On all fours: move your right hand up to the side, and do the same with your left.
3. “The fish are frolicking.”
On the stomach: “swimming.”
Lying on your stomach, raise your torso, hands behind your head.
4. “The kids are frolicking.”
Lying on your back, inhale, grab your knees with your hands - exhale.
Hands behind head: “Bicycle.”
Lying on your back, move your arms to the sides, bend your legs at the knees.
Hands to the sides, turn to the right, place palm on palm.
Raise your right leg, bend it, straighten it, do the same with your left.
Hands under your head, make a circle with your straight right leg, the same clear.
Repeat each exercise 3-5 times.
Prevention of flat feet.
Exercises are performed standing near chairs or beds:
1. Rise up on your toes;
2. Rolls from toe to toe outer part feet, then back;
3. We rest on the outer parts of the sole, and stand in this position for 40 seconds;
4. We squat without lifting our heels off the floor;
5.Standing straight, bend one leg at the knee at a right angle, perform rotations with the shin and the foot itself.
Prevention of postural disorders.
Physical education lesson “Our posture”.
“Sparrows” I.P. - hands on shoulders. Circle back 6-8 times with your elbows bent. Pulling your elbows back, bring your shoulder blades closer together. Repeat forward and backward for 10 turns.
“Little Frog” From I.P. - feet shoulder-width apart, hands in front of the chest. Bring your hands to your shoulders (palms forward, fingers apart) and, saying “kwa,” return to i.p.
“Big circles” Circles back with arms straightened to the sides (hands clenched into fists)
Breathing exercises.
1. “Let’s stroke your nose.”
2. “Breathe through one nostril.”
IP - standing, legs together. With the index finger of your right hand, close your right nostril. Inhale and exhale air through the left nostril. Then use the index finger of your left hand to close your left nostril. Inhale and exhale air with the right
"Geese."
I.p. - standing legs apart, feet parallel to each other, hands on the belt. Inhale through your nose, as you exhale, bend forward and stretch your neck, saying “sh-sh-sh.”
(november)
№5
Gymnastics for waking up in bed.
1. Calmly inhale, exhale - full breath.
2. Wiggle your fingers and toes.
3. Make fists with your fingers.
4. Bend your elbows and lift them above your head, locking them together.
5. Stretch your whole body well, causing an artificial yawn.
6. Put your hands down.
7. Rub your palms until warm.
8. “Wash” your face and neck with warm palms.
9. Pull your right leg with your heel, toes towards you.
10. Pull left leg heel, toe towards you.
11. Pull both legs together.
12. Bend over.
13. Sat down.
14. Clasp your hands and stretch, turning your palms up.
15. Mentally wish all your family, friends, health, goodness and joy, good mood.
Foot massage.
I.p. - sitting cross-legged.
1. Pulling the foot of his left foot towards him, the child stretches his toes, strokes between the toes, and spreads his toes. Presses hard on the heel, rubs the foot, pinches, pats the toes, heel, and convex part of the foot. He makes rotational movements with his foot, pulls his toe and heel forward, then pats his entire foot with his palm: “Be healthy, beautiful, strong, dexterous, kind, happy!...” The same with the right leg.
2. Strokes, pinches, strongly rubs the legs and thighs, “puts on” an imaginary stocking, then “takes it off and throws it off,” shaking his hands.
Prevention of postural disorders.
Physical education lesson “We checked our posture.”
I.p. – hand stand on the belt or behind the back.
We checked posture (walking on toes in place)
And they pulled their shoulder blades together.
We walked on our toes
And then on your heels (walking on your heels).
We walk like all the guys (walking in place),
And like a bear with club feet (walking on the outer arch of the foot).
Then we'll go faster (running in place)
And then we’ll move on to running. (walking in place)
Breathing exercises.
1. "Horse". Remember how a horse's hooves clatter along the pavement. We click our tongue, now louder, now quieter. We either speed up or slow down the speed of the horse.
2. "Crow". A crow sat on the fence and decided to entertain everyone with its beautiful song. First he raises his head, then he turns to the side. And her cheerful croaking can be heard everywhere. Children pronounce “ka-a-a-aar” in a drawn-out manner. Repeat 5-6 times.
3. “Snake tongue.” We imagine how a long snake tongue tries to stick out as far as possible, trying to reach the chin. Repeat 6 times.
№6
Gymnastics for waking up in bed.
“Rising is announced!”
The rise is announced! The dream is over - let's get up!
But not right away. First, the hands woke up and stretched.
The legs straighten, they danced a little.
Let's turn over on our stomachs and bend over.
And then on your back again, now the bridges are ready.
Let's ride a bike for a while.
We raise our heads, we don’t want to lie down sick.
One, two, three and exactly on time we need to get on the mat.
This rug is unusualncute, cute.
This mat is very important. It is therapeutic, it is massage.
Stomp around, walk around and run a little.
Now let's walk on the floor on our toes, on our heels,
On the outside of the foot, and then squat!
We'll jognWe want to dance a little.
After some light twirling we will create a surprising figure.
We raise and lower the chest,
We inhale and exhale.
We finally wake up and get down to business!
(we perform all actions according to the poem)
Prevention of flat feet.
1.Walking on toes alternating with normal walking.
2.I.p. - sitting on a chair, feet on the floor. Raise your toes and lower them.
3. I.p. - the same. Raise the heels of your feet and lower them.
4.I.p.-sitting on a chair, under your foot is a stick (5 cm in diameter). Roll the stick with your foot from toe to heel. Same with the left foot.
5.I.p. - standing. Grasping small objects (pine cones, pebbles, balls) with the toes. Holding and throwing.
Prevention of postural disorders.
Physical education lesson “We have a straight back.”
"Mill". Alternately bringing your hands behind the back of your head and back. Shoulders are turned, elbows are pulled back, head is straight.
"Rubber". Extend your arms bent in front of your chest at the elbows and inhale. Return to IP, pronouncing the sound “sh-sh-sh” - exhale. When moving your arms to the sides, bring your shoulder blades closer together and do not lower your arms below shoulder level.
“Legs together, show your palms.” Rising onto your toes, move your shoulders back and turn your palms forward. Return to standing position, relaxing the arm muscles. Keep your back straight and do not stick out your stomach.
"Stretching" Rise on your toes, left hand up, right hand back. Hold for 1-4 seconds. Return to standing position, relax your arms. Shoulders turned, knees straightened, stomach tucked.
Breathing exercises.
Healthy exercises for the throat.
1. “Yawning.” Sitting, relax; lower your head, open your mouth wide. Say out loud “o-o-ho-ho-ho-o-o-o-o” - yawn. Repeat 5-6 times.
2. “The Cheerful Mourner.” Imitation of crying, loud sobbing, accompanied by sharp, intermittent movements of the shoulders and a noisy sigh without exhalation - 30-40 seconds.
3. "Smiley." The laugh got into my mouth and it was impossible to get rid of it. The eyes narrowed, the lips parted joyfully, and the sounds of “ha-ha-ha, hee-hee-hee, gee-gee-gee” were heard.
Game "King of the Winds". Pinwheel or ball. Children blow on a pinwheel or suspended balloons: air is inhaled through the nose and exhaled sharply through the mouth.
(December)
№7
Gymnastics in bed.
"Stretching" I.p. – from the “lying on your back” position in bed.
1. As you inhale, the left leg stretches the heel forward along the bed, and the left arm stretches upward along the body. Breathing is held, legs and arms are stretched as much as possible. As you exhale, relaxing, the child says: “id-d-da-a-a-a.”
2. The right leg stretches the heel forward along the bed, and the right arm goes up, along the body - inhale. After holding your breath, as you exhale, pronounce “pin-gal-la-a.”
3.Both legs are stretched with their heels forward along the bed, both arms are stretched up along the body. Hold your breath and, as you exhale, slowly say “su-shum-m-m-na.”
Prevention of flat feet.
I.p. - standing near the bed.
1. “Shortening” the feet.
2. Rolling from heel to toe and from toe to heel.
3. Picking up small objects (fabrics) from the floor with your toes.
4. Bringing and spreading your heels while standing on your toes.
5. Squat on your toes.
Walking barefoot on a ribbed board.
Hand massage.
1. “Wash” your hands, actively rub your palms until you feel intense warmth.
2. Pull out each finger and press on it.
3. Rub the phalanges of the fingers of one hand over the nails of the other hand, as if on a washboard.
4. Rub the “washcloth” all over your arm up to the shoulder, pressing firmly on the muscles of the shoulder and forearm; “Wash off the soap with water,” hold one hand up, then palm down and “shake off the water.”
Physical education lesson “Dragonfly”.
I.p. - standing between the beds.
Here's a dragonfly (stand on your toes, arms up to your sides)
Like pea eyes. (join the index and thumb of both hands in a circle,
put to the eyes (“glasses”), turns to the sides)
And she herself, like a helicopter, (rotating her forearms back and forth with a half-turn
Left, right, back, forward. left-right; side bends)
And there is dew on the grass, (squat)
And there is dew on the bushes. (bending forward, bending over)
We shook off our palms (claps in front of us, hands alternately up and down)
The dragonfly flew away. (small frequent movements of the hands, arms to the sides)
The jumper was scared (hands behind head, tilts left and right)
Only the song remains. fold the mouthpiece and “sing”: “D-z-z-z, d-z-z-z, z-z”
№8
Gymnastics in bed.
"Let's play"
Guys, wake up! Eyes, open!
Legs, stretch! Hands, rise up!
We'll go firstOvery small steps.
And then, take a wider step, like this, like this.
Stand on your toes, stretch your arms up.
Raise your legs higher and walk like the Heron.
The planes sat at the airfield, and then they took off.
They flew through the sky for a long, long time, then they landed - they were tired.
The ball was jumping high and high...
Rolled far, far...
He began to spin like a top, and then he stopped.
Oh, how butterflies fly and dance and flutter.
Suddenly they freeze, don’t move,
They sit on a flower.
Finally we woke up and returned to our business.
(perform movements for each line of the poem)
Prevention of flat feet.
Baton relay
Equipment: sticks 20 cm long.
Children stand in one line, shoulder to shoulder. The first child takes the stick with his toes and passes it to the next participant without putting it on the floor.
Hand massage.
I.P. : place the hand with straight fingers and palm down and place the forearm of the left hand on the knee. Place the pads of the four fingers of your right hand at the base of the fingers of your left hand on the back of your hand. Using dotted movements, moving the skin 1 cm back and forth, move to the wrist joint and back. Do the same for your right hand. Don't forget to recite the poem:
Big sled,
What is strength
The cat Vasily is pulling up the hill.
Loaded them up
Fish, meat,
Butter, cottage cheese and kvass.
From the store
Cat in a sled
I'm lucky with products for kittens.
Prevention of posture disorders, breathing exercises.
"Watch".
IP - standing, feet shoulder-width apart, hands on the belt. With the sound “tick”, exhale and bend to the left side, with the sound “tak” return to IP - inhale. After this, the slope in right side
"Big and small."
I.p. - main stand. As you inhale, rise onto your toes, arms up. Fix this position for a few seconds (“How big we are”). As you exhale, lower yourself into an i.p. with the sound “uh-h-h” Sit down, clasping your shins and pressing your head to your knees (“How small we are”).
(January)
№9
Gymnastics in bed.
Sipping. (“The Snow Queen uttered magic words, and the children began to grow
in a dream"). I.p. – lying on your back, raise your arms up and lower them onto the bed behind your head,
eyes closed. Alternately pull the right and left hand, right and left leg
(either toe or heel), you can stretch with your arms and legs at the same time, stretching
spine.
Game “Winter and Summer” (muscle tension and relaxation). I.p. - lying on your back. On
signal "Winter!" children should curl up into a ball, tremble all over, pretending that
they are cold. At the signal “Summer!” children open up and relax body muscles,
showing that they are warm. Repeat several times.
Self-massage of palms (“it’s very cold in winter, so we’ll get a fire to
keep warm"). I.p. – sitting on the bed, legs crossed. Quickly rub your palms until
appearance of heat. Then “wash” your face with warm palms. Repeat 3-4 times.
Prevention of flat feet.
Prevention of postural disorders.
I.p. - standing between the beds.
Competition, guys.
This is not a mystery at all -
Runs away without looking back -
He will not do anything (turns the body to the right - left)
A real strongman!
(P. Sinyavsky)
Breathing exercises.
№10
Gymnastics in bed.
1 . Winter. Little bear cubs sleep in a den, curled up, hugging their legs with their arms, foreheads resting on their knees.
(I.p.: lying on your side in a tuck.)
2. Spring has come. The sun is shining brightly. The snow is melting. The den becomes damp and uncomfortable. The cubs roll from side to side, roll on their backs from head to tail and back. Damp...
(Rolls in a group from side to side, rolls on the back 4 times.)
3. You need to wake up. The cubs sat down, rubbed their palms together, and began to wake up their fingers.
(Rubing palms 4-6 times, dry “washing” hands 1-2 times.)
4. We woke up our fingers and began to tidy up our front paws. We stroked the fur on the front paws along the back surface to the shoulder, along the palmar surface to the toes.
(Contactless massage, palmar flat stroking. We carry out all techniques 1-2 times.)
5. We rubbed our palms together again and began to wake up our heads. They stroked themselves on the head from the back of the head to the crown, from the ears to the crown, from the forehead to the crown.
(Rake-like stroking of the scalp. Do it 2-4 times.)
6. We begin to wake up the ears. Ears are a very important organ for a bear. The cubs carefully wake up their ears. Rub your palms against each other 4-6 times. We pulled both ears up by the upper edges and down by the earlobes 4-6 times. Stroke the ears with your palms.
(Self-massage of the ears.)
7. We wake up the neck and shoulder girdle. They rubbed their palms together. We stroked the back of the neck and shoulder girdle from top to bottom with the right and left paws alternately 2 times.
(Palm plane stroking, back surface neck, shoulder girdle.)
8. The cubs did a great job. They are happy. Intertwine your fingers, press your paws with your palms to your chest - inhale, turn your palms outward, pull your paws forward - exhale. Press your palms to your chest - inhale, turn your palms away from you, stretch your paws up - exhale. We felt how the back straightened and the cubs grew.
(Exercises for stretching the soft tissues of the upper extremities, interscapular area.)
9. It’s the turn of the hind legs to wake up. Let's start with the fingers. They sat down more comfortably, stretched out their legs, moved their fingers, bent them, straightened them. (Maximum flexion and extension of the toes 1-2 times.
Soft tissue stretching exercises lower limbs.)
10. Let's continue to wake up the hind legs. We straightened our legs. We patted our calves on the crib, alternately slightly bending our knees, 2-4 times. The muscles of the legs were tensed as much as possible, the feet were at a right angle, i.e. toes point upward. Relaxed your legs. They rubbed their palms together. We stroked the knees around the patellas 2 times, rubbed them with our palms 2-4 times.
(Exercises for stretching the soft tissues of the lower extremities, palmar planar stroking.)
11. So the paws are ready to run, jump and play
Prevention of flat feet.
Ladybug's daddy is coming. (sitting, stroke your legs from top to bottom)
Mom follows behind dad. (knead them)
The kids follow their mother. (Clap them with your palms)
The little ones follow them. (“walk” with their fingers)
They wear red skirts. (We beat our fists)
Skirts with black dots (tapping with fingers)
They look like the sun (raise your hands up, cross, spread your fingers)
They greet the new day together.
And if they feel hot, (pat their legs with their palms, hide them with their hands)
Then they all hide together in the shadows.
Prevention of postural disorders.
1. "Boat".
I.p. - lying on your stomach. Raise your arms forward - up, bend at the waist(5-6 times).
Do not lift your feet off the floor.
2. “Legs higher.”
I.p. - the same Alternately raising straight legs up; arms bent at the elbows, lying under the chin(6-7 times).
While raising your legs, move your head back and stretch; Do not lift your palms off the floor.
3. “We swam.”
I.p. - the same, hands up. Imitation of swimming movements in the breaststroke style. Hands - forward, to the sides, in front of the chest, etc.; bend your legs at the knees, feet outward, spread to the sides, etc.(40-50 s).
Breathing is voluntary.
Breathing exercises.
1. “Let’s stroke your nose.”
IP - standing, legs together. Stroke the nose with your hands (the sides of the nose) from the tip to the bridge of the nose -
inhale. As you exhale, tap the wings of your nose
index fingers.
2. “Breathe through one nostril.”
IP - standing, legs together. With the index finger of your right hand, close your right nostril. Inhale and exhale air through the left nostril. Then use the index finger of your left hand to close your left nostril. Inhale and exhale air with the right.
3. Give each child a cotton ball. Place it on your palm and try to blow it off your hand.
(February)
№11
Gymnastics in bed.
1. Inhale calmly and exhale with full breath.
2. Wiggle your fingers and toes.
3. Join your palms and rub until warm. One palm crosses the other.
4. Lightly tug the tip of your nose.
5. Use your index fingers to massage your nostrils.
6. Rub behind the ears from top to bottom with your index fingers: “smear so that they don’t come off.”
7. Inhale, as you exhale, pronounce the sound “mm-mm-mm”, tapping your fingers on the wings of your nose.
8. Inhale through the nose, exhale through the mouth onto the palm - “blow a snowflake from the palm.”
Prevention of postural disorders.
Walking with a flat toy lying on your head, hands on your belt, back straight. Walk without dropping the toy.
Head massage.
Use your fingertips to massage the scalp, moving the skin.
1. Stretch your arms forward with tension, alternately relax your hands, forearms and completely the muscles of your arms.
2. Stretch your arms to the sides with tension, alternately relax your hands, forearms and completely the muscles of your arms.
3. Circular rotations inhale with your head for two counts, exhale for four, six and eight counts.
4. Inhale – turn your head with tension towards your right shoulder, while exhaling, slowly move your head towards your left shoulder. Repeat 3-4 times and tilt your head down to relax your neck muscles.
5. Inhale - throw your head back with tension, exhale - tilt it down, relax. Repeat the exercises, pronouncing the vowel sounds (a), (o), (u) while bending over.
№12
Gymnastics in bed.
“Dreams fly out the window”
The dreams flew out the window, ran away along the path,
Well, you and I woke up and, when we woke up, we smiled.
Open one eye, open another eye,
Now you and I will do stretches,
Lying on the pillow.
We pulled the blanket, we hide in it first,
We fold back slowly and look for the baby together.
We pull our arms, we pull our ears,
Using a pen, they took out the clouds and made them a little higher than the steel!
To wake up the head, you need to twist the neck
To wake up your hands. We will teach them to clap.
Right, left, and above, behind and below.
We will hide the tail on the pillows. We will make turntables.
Where did the legs go? How will we go along the path?
We lifted the blanket. Immediately my legs started running.
One, two. Three! Come on, legs, catch up!
They turned over on their stomachs and quickly dived into the water.
And they swam as best they could! If you can, catch up!
And now we are all dogs.
We get up on our knees.
And we all wag our tail.
And now you and I are bunnies: get out of the crib,
Go barefoot and jump lightly.
Prevention of postural disorders.
1 . "Cow" .
I.p. - standing on all fours. Free movement around the hall on all fours. Possible with pronunciation "mu-mu-mu" on exhalation (40-50 s).
Don't lower your head.
2. I.p. - while walking. Walking with a bag of sand on your head (up to 1 min.).
Try not to drop the bag.
3. "Spring".
I.p. - o.s. Spring squats with a bag on the head (6-8 times).
Keep your back straight and look forward.
Wellness massage.
To avoid yawning from boredom,
They stood up and rubbed their hands.
And then with a palm to the forehead -
Clap, clap, clap, clap!
Are your cheeks bored too?
We can clap them too!
Come on, come on, don't yawn!
1, 2, 3, 4, 5!
And now, look,
We got to the chest!
Let's knock on it for glory:
Top, bottom, left, right!
Let's knock here and there,
And a little on the sides.
Don't get bored and don't be lazy!
We moved to the lower back.
We bend down a little and breathe evenly.
We stretched – higher, higher!
.
Dynamic breathing exercises.
Bunnies smell flowers like you can smell:
Inhaled through the nose (inhale through the nose)
Blow with your mouth (3-4 times).
We inhale the sun, we exhale sleep.
We inhale a smile - we exhale “whims”.
We breathe in health and let go of illness!
(March)
№13
Gymnastics in bed.
1. Stretching. I.p. - lying on your back. The exercise imitates a cat stretching: stretch with your arms, legs, and arm-leg diagonally.
2. "Bicycle". I.p. - lying on your back. Imitate riding a bicycle by making circles with your feet. (20 sec.)
3. “Kalachik”. I.p. - lying on your back. Pull your head and hips towards your chest (“curl”), trying to remain in this position for as long as possible (20 sec.)
Exercise for the eyes.
Prevention of postural disorders.
1.I.p. – standing, legs together. One hand is up, the other is down. At one time – join your hands behind you; for two, three, four, five - hold without releasing; for six - i.p. Same thing with the other hand. Repeat 6-8 times.
2. I.p. – standing, feet together, hands on the belt. One at a time - raise bent leg, on two - straighten your leg forward, spread your arms to the sides, on three - fold your leg and arms, on four - lower your leg. Repeat 6-8 times. (Pause)
3. “Walk around.” Walk in place for 1-2 minutes, maintaining correct posture.
Prevention of flat feet.
Walking barefoot on a “combined path.”
Breathing exercises.
1. Inflate 3-4 times balloon. Competition between children “Who has the bigger ball?”
2. Alternate breathing through the left and right nostrils and exhaling through the mouth. Repeat 10-12 times.
3. Take a deep breath, hold your breath and exhale slowly.
4. Inhale through the nose and exhale intensely through the mouth. When exhaling, you can invite children to blow a feather or piece of paper from their palm and arrange a competition.
Repeat each exercise 10-12 times.
№14
Gymnastics in bed.
1. "Sipping Kittens" I. p. - lying on your back, arms along the body. Stretch with your arms and legs, tensing your muscles (4-5 times).
We woke up
We woke up.
Our eyes smiled.
The paws stretched.
They also woke up.
2. "Let's show our paws." I. p. - lying on your back, arms along the body. Turns to the right, left sides (2 times on each side).
You, little kitten, little cat,
Turn around on your side!
3. "Kitty." I. p. - standing on all fours. Arch and bend your back (4-5 times).
So the cat woke up.
Smiled at all the kittens
And then she frowned.
4. "Beautiful kittens." I. p. Sitting on the bed in Turkish style, hands on the belt. Turn your head left and right, back straight (4-5 times).
We all sat down by the mirror
And they looked at themselves there.
Exercise for the eyes.
1. "Watch". I.p. – standing, feet shoulder-width apart, arms down, head straight.
For one - eyes to the right, for two - i.p., for three - eyes to the left, for four - i.p. Repeat 8-10 times.
2. I.p. Same. For one - eyes up, for two - i.p., for three - eyes down, for four - i.p. Repeat 8-10 times.
3. I.p. Same. We carry out circular movements eyes from left to right and vice versa. Repeat 3-4 times in each direction.
4. "Blind Man's Bluff." I.p. Same. One time they closed their eyes, two times they closed their eyes, three times they winked with one eye, four times they winked with the other eye. Repeat 8-10 times.
Prevention of postural disorders.
1. “The birds have flown.”
I.p. - while walking, arms to the sides. Walking with active swing of arms to the sides (30-40 s).
Look straight ahead; don't bend over.
2. “Heron in the swamp.”
I.p. - while walking, hands on the belt. Walking on your toes with high knees (30-40 s).
Breathing is voluntary; keep your back straight.
3. “The trees grew big.”
I.p. - o.s. Rise on your toes, stretch as high as possible; maintain balance on your toes for 3-5 seconds.
Gradually increase the time you hold your balance.
Prevention of flat feet.
Children sit on the floor and cross their legs. The fingers on the right hand are bent and a “brush” is made.
1.The knuckles are vigorously rubbed along the foot.
2. Rub your foot vigorously with your palm.
3.Knead your fingers with both hands.
4.Knead the heel with your fingers.
5.Stroke the foot with the palm.
Repeat everything with the other leg.
Breathing exercises.
The balloon rises up(upper breathing)
Starting position - lying, sitting, standing. Place one hand between your collarbones and concentrate on them and your shoulders.
Inhale and exhale with a calm and smooth rise and fall of the collarbones and shoulders.
Repeat 4-8 times.
Wind (cleansing, full breath)
Starting position - lying, sitting, standing. The torso is relaxed. Exhale completely through your nose, drawing in your stomach and chest. Take a full breath, protruding your stomach and chest ribs. Forcefully release the air through pursed lips with several abrupt exhalations.
Repeat 3-4 times.
(April)
№16
Gymnastics for waking up in bed.
1. Inhale calmly and exhale with full breath.
2. Wiggle your fingers and toes.
3. Make fists with your fingers.
4. Bend your elbows and lift them above your head, locking them together.
5. Stretch your whole body well, causing an artificial yawn.
6. Put your hands down.
7. Rub your palms until warm.
8. “Wash” your face and neck with warm palms.
9. Pull your right leg with your heel, toes towards you.
10. Pull your left leg with your heel, toes towards you.
11. Pull both legs together.
12. Bend over.
13. Sat down.
14. Clasp your hands and stretch, turning your palms up.
15. Mentally wish all your family, friends, health, goodness and joy, good mood.
Prevention of flat feet.
Walking barefoot on a “combined path”
Prevention of postural disorders.
Physical education lesson “Fun physical education”.
I.p. - standing between the beds.
Competition, guys.
We will start now with exercises (walking with sudden movements of the arms to the sides),
What is charging for? (stand on your toes, arms up - stretch)
This is not a mystery at all -
To develop strength (sit down - stand up, maintain posture)
And don’t get tired all day! (lean back - straighten up)
If someone is exercising (running with a high hip lift, keep your posture)
Runs away without looking back -
He won't care
A real strongman! (torso turns right - left)
(P. Sinyavsky)
Breathing exercises.
1. I.p. - standing. Mouth closed. Close one half of the nose tightly with your finger, breathe alternately (4-5 times) through each half of the nose.
2. Breathe only through your nose. Stand with your feet shoulder-width apart. Raise your hands forward and up with your palms inward - inhale, lower your hands down - exhale. Perform slowly 5 times.
3. While standing, inhale through one half of the nose and exhale through the other up to 5-6 times through each half of the nose.
4. Standing with your feet together, your nose is pinched with your fingers. Slowly, count loudly to 10 (mouth closed), then take a deep breath and exhale completely through the nose (5-6 times).
5. Inhale through the nose, mouth closed. On an extended exhalation, pronounce the sound “mm-mm” (slowly up to 8 times).
№17
Gymnastics for waking up in bed.
1. “Little bunny, cheer up, little gray one, stretch”
I. p.: standing, arms along the body. Rise up on your toes, arms out to your sides.
2. “Little bunny, turn around, little gray one, turn around”
I. p.: standing, hands on the belt. Turn the body left and right, then i. p.
3. “Little bunny, dance, little gray, dance”
I. p.: the same. Soft spring.
4. “Little Bunny, bow, little gray one, bow.”
I. p.: the same. Bend the torso forward.
5. “Little bunny, walk around, little gray one, walk around”
I. p.: the same. Walking in place.
6. “The bunny walked along the bridge”
Walking on a ribbed board.
7. “Yes, over bumps, yes over bumps”
Walking on rubber mats. 3 floods.
Prevention of flat feet.
1. "Ducklings are walking towards the river"
I.p. - sitting with your legs bent, arms supported behind you.
Walk in place without lifting your toes off the floor.
2. "The duck waddles and stumbles"
I.p. - Same
1-2 - lifting the inner arches, lean on the outer edges of the feet
3-4 - i.p.
3. "The ducklings met a caterpillar on the path"
I.p. - Same.
Crawling movements of the feet forward and backward using the fingers.
4. "The duck quacks"
I.p. - Same
1-2 - lifting your heels off the floor, spread them apart
("the beak opened"), say "quack-quack"
3-4 - i.p.
5. "Ducklings learn to swim"
I.p. - sitting with your arms supported behind you, pull your socks up
1 - bent right foot - forward
2 - straightening the right foot, bending the left foot - forward.
Prevention of postural disorders.
1. "Mill".
I.p. - standing, leaning forward; feet shoulder-width apart, arms to the sides Circular rotation of the arms in the shoulder joints (5-8 times).
Do not bend your elbows.
2. I.p. - Same. Alternate turns of the body in different sides behind your hand as long as possible to the side(5-8 times).
Look straight ahead; Do not bend your legs and arms.
3. “The rooks are flying.”
I.p. - o.s., arms to the sides. Swing your arms up and down to the maximum possible amplitude(6-8 times).
Do it slowly; keep your arms straight.
Breathing exercises.
1. “Boat rowing” (sitting, legs apart)
inhale - pull in the stomach (hands forward) ,
exhale - stick out your stomach (arms to the sides) . (5-6 times).
2. Give each child a cotton ball on their palm and blow the ball off the palm.
3. Hedgehog
Turn your head left and right at the pace of movement. Simultaneously with each turn, inhale through the nose: short, noisy(like a hedgehog) , with muscle tension throughout the nasopharynx(the nostrils move and seem to connect, the neck tenses) . Exhale softly, voluntarily, through half-open lips.
Repeat 4-8 times.
(May)
№18
Gymnastics for waking up in bed.
1. “The sun is waking up” - I. p.: lying on your back. Raise your head, turn your head left and right. (4 times)
2. “The sun is bathing” - i. p.: the same. Wrap your arms around your knees and roll from side to side. (4 times)
3. “Solar charging” - i. p.: the same, arms extended back. Raise your arms and legs up and forward at the same time. (4 times)
4. “The sun is rising” - i. p.: lying on your stomach, arms bent at the elbows. Rise up onto straight arms without lifting your legs off the bed. (4-5 times)
5. “The sun is high” - i. p.: sitting on your knees, supporting yourself with your hands in front. Rise up onto your hands and straight legs. (4 times)
6. “I am a big sun” - I. p.: standing on your feet near the crib. Raise your arms up to your sides, stretch, stand on your toes. (4 times)
Normal walking barefoot.
Prevention of flat feet.
1. "We are funny nesting dolls, we have boots on our feet"
I.p. - standing with your feet together, hands on your waist
1 - right forward on the heel
2-3 - shake your toe left and right
4 - putting the right one, i.p.
5-8 - the same with the left leg.
2. "Red Boots, Frisky Feet"
I.p. - Same
1 - right forward-to the side on the heel
2 - right toe
3 - right on the heel
4 - with a stomp, placing the right one, i.p.
5-8 - the same with the left leg.
3. "Dance of the Heels"
I.p. - Same
1-2 - alternately step right, then left forward on the heel, arms to the sides with palms up
3-4 - alternately step with the right, then with the left back on the toe, half-squat, hands on the belt.
Prevention of postural disorders.
1. "Fish".
I.p. -lying on your back. Slowly raise your head and shoulders, look at your toes for 3-5 seconds(5-6 times).
Your hands can be placed in a lock behind your head. Spread your elbows wider. Gradually increase the time of static tension of the muscles of the upper shoulder girdle.
2. "Bridge".
I.p. -Same. Bending of the body with support on the elbows or forearms. Hold the “bridge” for 3-5 s(4-6 times).
Gradually increase the holding time of the “bridge”; do not bend your knees.
3. "Medusa".
I.p. -lying on your back. Raise your arms and legs at the same time; spread them apart. Hold for 3-5 s.
Gradually increase the holding time; do not bend your arms and legs; Don't hold your breath.
Breathing exercises.
Pump
Bring your hands together in front of your chest, clenching your fists.
Bend forward and down and with each springy tilt take gusty breaths, as sharp and noisy as when inflating tires with a pump. (5-7 springy bends and breaths) .
Exhalation is voluntary.
Repeat 3 times.
Note. When inhaling, strain all the muscles of the nasopharynx.
Complication. Repeat the exercise 3 times, then bend back and forth (large pendulum) while inhaling and exhaling. When bending forward, pull your arms freely towards the floor, and when bending back, raise them to your shoulders. With each breath, the muscles of the nasopharynx tense.
Repeat 3-5 times.
№19
Gymnastics for waking up in bed.
1. “That’s how the sun rises” - and. p.: squatting, arms down. Get up slowly hands forward-in top on every word.
2. “Higher, higher, higher” - i. p.: standing at the top, separated to the sides. Bend your torso down, hands on your knees, return to i. p.
3. “By night the sun will go down” - and. p.: the same. Squat down, lower your arms.
4. “Lower, lower, lower” - i. p.: squatting, arms down. Tilts the head down, up and down.
5. “Okay, okay” - and. p.: standing. Clap your hands.
6. “The sun laughs” - i.p.: standing, hands on the belt. Turns the body left and right.
7. “And life is more fun under the sun” - and. p.: the same. Spinning in place in one direction and then in the other direction. (Repeat 2 times)
Prevention of flat feet.
1. "Harmonic"
I.p. - standing heels together, toes apart, hands on waist
1 - slightly lift the heel with the right and the toe with the left and move it to the right with a sliding movement
2 - lowering the heel of the right and the toe of the left to the floor, toes together, heels apart
3 - slightly lift the toe with the right and the heel with the left and move it to the right with a sliding movement
4 - lowering the toe of the right and the heel of the left to the floor, etc.
5-8 - same as 1-4
1-8 - the same, moving to the left.
2. "Herringbone"
I.p. - Same
1 - lift your socks slightly, move them to the right with a sliding movement and lower them to the floor
2 - slightly raise your heels, move them to the right with a sliding movement and lower them to the floor
3-8 - thus continue to move to the right
1-8 - the same to the left.
3. "Squat"
I.p. - Same
1 - squat on toes, knees to the sides, arms forward-to-side palms up
2 - i.p.
3 - right to the side on the heel
4 - putting the right one, i.p.
5-8 - the same on the other leg.
Prevention of postural disorders.
1. “Shoulders are dancing.”
I.p. -o.s. Reduction, separation of the shoulder blades; raising and lowering the shoulders simultaneously, alternately, etc.(1-1.5 min.).
It's better to do it with music.
2. "Clap."
I.p. -o.s. Raise your hands up as high as possible - clap your hands; lower behind the back - cotton(6-8 times).
Clap louder; try not to bend your arms at the elbows.
3. “Lean over.”
I.p. -o.s. Bend forward while simultaneously moving your straight arms back as far as possible(5-6 times).
Look straight ahead; bend down as low as possible.
4. “Turn around.”
I.p. -o.s. Alternating turns of the body to the right and left sides with clapping(5-6 times).
Do not move your legs. Breathing is voluntary.
Breathing exercises.
Lips “tube”
Exhale completely through the nose, drawing in the stomach and intercostal muscles.
Purse your lips into a “tube” and sharply draw in air, filling all your lungs to capacity.
Make a swallowing movement (as if you were swallowing air) .
Pause for 2-3 seconds, then raise your head up and exhale air through your nose smoothly and slowly.
Repeat 4-6 times.
Municipal autonomous preschool educational institution
Kindergarten No. 56 “Sun”
Gymnastics after waking up for older children
Prepared by teacher Shalagina T.P.
2016
Gymnastics for older preschoolers
Gymnastics after sleep “The Giant and the Mouse”
(with elements breathing exercises and back massage).
Description of material: I suggest developing gymnastics after sleep for older children preschool age(5-7 years). This gymnastics aimed at developing skills healthy image life. The development will be useful for both educators and parents.
Target: Formation of healthy lifestyle skills.
Tasks:
Educational:
-to form a conscious desire to engage in hardening procedures;
-instill healthy lifestyle skills.
Educational:
-instill a desire to be healthy;
-instill in children self-confidence, dexterity and independence.
Wellness:
- harden the body;
-increase overall physical endurance body;
-create a positive emotional mood.
Method of organization: group.
Duration: 10 min.
Equipment: toys: giant, cat, mouse; massage mats – sponge, button, ribbed, studded, “Rings” and “Pebbles”; musical accompaniment.
Gymnastics progress.
1. Introductory part.Joyful Awakening
Gymnastics is performed in bed. Calm music sounds.
Educator: The rise is announced! The dream is over - we get up, but not right away, first let's do a breathing exercise:
1. Inhale calmly through your nose, hold your breath for a while, then
exhale slowly through the mouth. Repeat 3 times.
Educator: Guys, I’m glad that you all woke up!
2. Main part.
The teacher pronounces the words and shows the children the movements, and the children repeat after him.
Gymnastics “The Giant and the Mouse”.
Quiet! Quiet! Listen up guys!
Once upon a time there lived a giant. Take a deep breath.
In his sleep he sighed as much as he could
And he swallowed the mouse – alive! Perform swallowing movements.
The poor guy ran to the doctor: Lying in bed doing an exercise
- I ate a mouse! I'm not kidding! "Bike".
There was a doctor who was the smartest man, Stroking temples with index fingers
He looked sternly from under his eyelids: fingers.
- Open your mouth, say “Ah”! They say “ah-ah-ah-ah”.
Now let's feel the sides, They touch their sides.
Let's lightly stroke the belly, Make circular movements with your palm
along the stomach clockwise.
Let's bend our knees and relax, Bend and straighten your legs at the knees.
But apparently we can’t handle the mouse.
Get up, why are you lying down!
Go invite the cat.
But the cat was cunning
And she hugged the giant. They wrap their arms around themselves.
We walked along a narrow path,
A giant and a cat embrace
They jumped lightly. We bent down. They jump and bend over.
And they looked under the beds They look under the beds.
Crouched, stood up, ran Perform movements in accordance
And we went over the bumps. with text.
They looked everywhere for the mouse.
But they couldn’t find it.
Children:
We don't want to search anymore!
We need to get on the mat!
Walking along the health path.
Children stand on the mat and move around it, pronouncing words.
Children:
This rug is not ordinary, button-shaped, cute.
This rug is very important,
It is therapeutic, it is massage.
Stomp around, walk around, and have a little fun.
Educator:
Now we will walk along the floor, on our toes, on our heels, on the outside of our feet, and then in a squat.
We'll jog.
We want to dance a little.
After some light twirling we will create a surprising figure.
Children freeze in the chosen position.
Educator:
Now, guys, let's stand in a circle and give each other a back massage. (Children stand in a circle at arm's length).
Back massage “Rain”.
ACTION WORDS
Rain running on the roof - Patting palms on the back
Bom, bom, bom!
Along the cheerful ringing roof -
Bom, bom, bom!
At home, sit at home - Tapping fingers on the back
Bom, bom, bom!
Don't go anywhere -
Bom, bom, bom!
Children turn 180 degrees and continue the massage.
Play, play - Punching fists on the back
Bom, bom, bom!
And if I leave, then go for a walk:
Bom, bom, bom!
The rain runs on the roof - Stroking palms on the back
Bom, bom, bom!
Along the cheerful ringing roof -
Bom, bom, bom!
3. Final part.
Educator:
Well done guys, now let's go rinse and wash.
Children take glasses with saline solution and go to the sinks. Then they wash themselves and gargle.
Educator:
In autumn, in the middle of winter -
We don't want illnesses
So that we don't give in to them
We all need to toughen up!
I also want to tell you what our massage mats are made of, it’s affordable, inexpensive and very comfortable.
1st rug “Sponge”.
Made from ordinary dishwashing sponges sewn onto thick fabric.
Helps warm up the feet, as the rough surface of the sponge rubs the sole of the foot.
2- “Button” rug.
It consists of dense fabric onto which wooden buttons are sewn at equal distances.
3- “Ribbed” rug.
Made from ordinary markers (out of order), sewn tightly together.
4-rug “Rings”.
Made from curtain rings sewn onto a piece of thick fabric.
5-mat “Bubble”.
Invented and made by us from ordinary film for transporting equipment, it is very pleasant to the touch, and the bubbles burst so funny that the children are very happy. The only drawback is that you have to often change the film on the mat, as it quickly breaks down.
6- “Cork” rug.
Made from regular corks from plastic bottles, sewn onto thick fabric.
OUR MASSAGE MATS.
1st half of September .
1. Gymnastics for waking up in bed.
1. The sun is looking through our window, wake up quickly.
(Children raise their hands up and wave them, showing that they are awake.)
2. “Let’s wave to the sun.” IP: lying on your back. Issue: arms to the sides, up, shake them, return to i. p.
3.. “Let’s play with the sun.” IP: lying on your back. Issue: simultaneously raise the legs and arms to the top, then lower them.
4. “The bugs are floundering.” I.p.: the same. Issue: jerking arms and legs.
2. Prevention of flat feet.
Children from the bedroom to the group walk on a ribbed board, on massage mats, and line up in a scattered pattern.
Game “Like animals”. The teacher names the animal, and the children imitate it.
"Fox" - walk on their toes.
"Bear" - walking on the outside of the foot,
"Elk" - walking with high knees.
"Hedgehog" - walking in a half-squat.
3. Prevention of postural disorders.
Bunnies - gray balls - are jumping and jumping through the forest
(children jump in place on two legs, arms slightly bent (“paws”).
Jump - jump, jump - jump (jumping back and forth) The little bunny stood on a stump.
He lined everyone up in order and began showing them exercises.
(children stand straight, hands on their belts)
Step in place one-two, one-two (walk in place)
Sit down - stand up, sit down - stand up ( do squats)
Reached out (hands reach up)
And they bent down (lean forward, hands on waist)
And now everyone again stood in a row and walked like a detachment.
4. Breathing exercises “Ears”. I.p.: standing, feet shoulder-width apart, hands on the belt.
Issue: slight tilt of the head to the right, ear to the right shoulder - do inhale through the nose. Return to i.p. Also to the left shoulder.
5. Water and hardening procedures.
2nd half of September.
1. We stretch our hands higher, higher, with our hands we reached the clouds, and became a little higher.
(Lying in bed, pull your arms up as high as possible.)
2. To wake up the head, you need to twist the neck. ( Turns the head to the right, left.)
3. "Cyclists". Moves your legs like you're riding a bicycle.
4. Where did the legs go? We lifted the blanket and immediately began to walk.
2. Prevention of flat feet.
Children, one after another, walk into a group along a winding path, along massage mats, along a salt path.
3. Prevention of postural disorders.
The teacher speaks, the children perform the appropriate movements.
And now everything is in order
We stood up together to exercise.
Arms to the sides - bent,
They lifted me up and waved,
They hid them behind their backs.
Looked over your right shoulder,
Then through the left again.
Everyone sat down together - they touched their heels,
We stood up on our toes and lowered our hands down.
4. Breathing exercises " We smiled and reached out.” Smile inhale, and whims exhale.
5. Water and hardening procedures.
1st half of October.
1. Gymnastics for waking up in bed.
All movements are performed according to the text.
To become strong, you need to train your hands.
Raise and lower.
Make a fist, raise your hands up, unclench and lower.
To keep your legs strong
We will train them ( raising your legs up, arms pressed to your body).
And now everyone stood up and walked towards the paths.
2. Prevention of flat feet.
Children walk one after another along a salt path, along a ribbed board, and walk on massage mats. Stop at them and perform the following exercises on massage mats.
The exercises are performed from the position of the main stance, hands on the belt.
1. "Grow up" ». Issue: raising on toes. Repeat 5-6 times.
2. “Swing”. Issue: Standing on your toes, move to the outer edge of the foot and return to the starting position. Repeat 5-6 times.
3. Prevention of postural disorders
1. "Mill". IP: stand straight, legs slightly apart, arms along the body. Issue: swing, circular movements of the arms.
2 I.p.: feet shoulder-width apart, arms along the body.
Issue: Turn right, swing right hand from behind - up, return to IP. Repeat 4-5 times in each direction.
3 .ip.: sitting on the floor. Issue: bend forward, trying to reach the toes, return to standing position . Repeat 4-5 times.
4. “On a kayak.” I.p.: the same, legs apart, hands below.
Issue: turns right and left, simulating rowing a kayak.
Repeat 4 times.
5. "Jumping" » in alternation with walking.
4. Breathing exercises " Pump". I.p.: - main stand.
Issue: tilting the body to the side - inhale, the arms slide along the body. Straighten up, while loudly saying ssss - exhale.
5 . Water and hardening procedures.
The full version of the work is available.
Olga Mikhailova
Gymnastics after a nap (complexes No. 1–9, senior group)
Main goal gymnastics after daytime sleep - lift your spirits and muscle tone children, as well as to ensure the prevention of posture and foot disorders. Numerous studies recent years show that practically healthy children today make up only 5-10% of the total child population. Number of children with posture disorders per latest 30-40 years has increased 3 times and, according to various studies, ranges from 60% to 80%, i.e., on average, four out of five children have visible deformities of the musculoskeletal system. Considering all of the above, I have developed special gymnastics complexes after a nap, where the main attention is paid to exercises aimed at developing correct posture, to strengthen the muscles of the foot and lower leg. This material includes complexes for older children. I also developed complexes for secondary and preparatory children groups.
Senior group
Gymnastics after sleep(complex No. 1)
1. I. p: lying on your back, arms extended up; stretch your head and arms in one direction, your heels in the other, pull your toes toward you; relax in and. p., repeat 2 times.
2. I. p.: lying on the stomach, arms bent in front, head resting with the forehead on the back of the fingers; raise your head, hold in this position for 4-5 counts; return to i. p., repeat 4 times.
3. Sit in a right angle pose, legs together, toes extended, arms supported behind; pull your toes towards you, return to i. p., repeat 4-5 times.
4. Stand near the bed. I. p.: legs together, arms down. "Window": interlace the fingers of the lowered hands in "lock", lift them up in "window" (inhale); lower your hands without untwisting your fingers (exhalation). Repeat 4-5 times.
5. I. p.: the same. "Swimmer": tilt your torso slightly forward, also stretch your arms straight forward (exhale, straighten up, spread your arms to the sides (inhale). Repeat 4-5 times.
6. I. p.: legs slightly apart, arms down. "Airplane": spread your arms to the sides, tilt your torso left and right, while pronouncing a sound continuously "oooh". Take a break. Repeat again.
7. I. p.: legs together, arms bent at the elbows, hands down; do light jumps on your toes. Alternate 6-7 jumps with walking-fight (6-8 steps). Repeat 2 times.
8. Spread your arms to the sides (inhale) and lower it down (exhalation)- 3 times.
Gymnastics after sleep(complex No. 2)
1. I. p.: lying on your back, head, torso, legs - in one straight line, arms along the body. Press your chin to your chest (without raising your head, pull your toes towards you; stretch, aiming the top of your head in one direction, your heels in the opposite direction (for 4-5 counts); relax in and. n. Repeat 2 times.
2. I. p.: the same; raise your head, point your toes towards you, stretch your arms forward, hold in this position for 4 counts; return to i. n. Repeat 4 times.
3. I. p.: lying on the stomach, arms bent in front, head resting with the forehead on the back of the fingers; raise your head and shoulder girdle, hands in "wings", stay in this position for 4-5 counts; return to i. n. Repeat 4 times.
4. Sit in a right angle pose, legs together, toes extended, arms supported behind; "Walking": 1 - pull one foot towards you, 2 - lower the foot, simultaneously pull the other one towards you; perform alternately with one and the other leg; pause and repeat again.
5. I. p.: standing near the bed - « Tin soldier» : posture check starting from the feet ( we consistently correct the feet, pelvic position, abdomen, shoulder girdle and head position); then we take a step forward and a step back with a return and. n.; repeat again.
6. I. p.: main stand; 1 - hands forward, 2 - hands up, 3 - hands to shoulders, 4 - and. n.; repeat 4 times.
7. I. p.: feet shoulder-width apart, hands on the belt - "Geese are hissing": lean forward, move your arms back, pronouncing: "sh-sh-sh", return to i. n.; repeat 4 times.
Gymnastics after sleep(complex No. 3)
1. I. p.: lying on your back, arms extended upward, press your chin to your chest, socks towards you; stretch with the top of your head and arms in one direction, alternately with your heels in the other; relax in and. n. Repeat 2 times.
2. I. p.: on the back, arms bent, fingers touching the shoulders; raise your head, point your toes towards you, hold in this position without lifting the shovel from the floor; return to i. n. Repeat 4 times.
3. I. p.: lying on the stomach, arms bent in front, head resting with the forehead on the back of the fingers; raise your head and shoulder girdle, arms to the sides; stay in this position for 4-5 counts; return to i. n. Repeat 4 times.
4. I. p.: the same; raise your legs one by one, without lifting your pelvis from the bed, 5 times with each leg.
5. I. p.: main stand near the bed; do "wings": bend your elbows, palms forward, thumb directed to the top point of the shoulder; stay in this position; return to i. n. Repeat 4 times.
6. "Bears": Walking in place on the outside of the feet.
7. Breathing exercise gymnastics"Rooster". I. p.: stand straight, legs apart, arms to the sides; slap your hands on your thighs and exhale pronounce: "Ku-ka-re-ku" (4-5 times).
Gymnastics after sleep(complex No. 4)
1. I. p.: lying on your back, arms along the body; raise your head until your chin touches your chest, look at your socks, pull your socks towards you; stay in this position for 2-3 counts; lower your head and socks, relax; repeat 3 times.
2. I. p.: lying on your back, legs bent at the knees, feet on the floor, hands on the belt; raise your head, arms forward, reach to your knees; stay in this position; return to i. repeat 4 times.
3. I. p.: lying on the stomach, arms bent in front, head resting with the forehead on the back of the fingers; raise your head and shoulder girdle, hands on your belt; stay in this position for 3-4 counts; return to i. n.; repeat 4 times.
4. I. p.: the same; raise your head and shoulder girdle, hands in "wings"; to the sides; V "wings"; return to i. n.; repeat 4 times.
5. I. p.: sitting cross-legged, hands on the belt; 1 - hands to the shoulders, 2 - forward, 3 - behind the head, 4 - and. n.; repeat 5 times. Watch your posture.
6. I. p.: We stand near the bed, feet hip-width apart, arms down. "The sea is agitated": 1 - rise on your toes, gently raise your arms forward; 2 - stand on your heels, lower your arms and take them back. Swing, pause and do it again.
7. Breathing exercise gymnastics"The ball burst". I. p.: legs slightly apart, arms down; spreading your arms to the sides - inhale; clap in front of you - exhale slowly sound: "Sh-sh-sh-sh-sh" (4-5 times).
Gymnastics after sleep(complex No. 5)
1. I. p.: lying on your back, arms along the body. 1 - hands to shoulders (inhale); 2 - raise your head (exhalation); 3 - the same, but arms to the sides; return to i. p. Repeat 3-4 times.
2. I. p.: the same; raise your head and point your toes towards you; pull the bent leg towards the stomach, clasp it with your arms and touch your forehead to your knee; return to i. n.; do the same with the other leg. Repeat 4 times with each leg.
3. I. p.: lying on the stomach, arms bent in front, head resting with the forehead on the back of the fingers; 1 - raise your head and shoulder girdle with arm movements "wings"; 2 - hands forward with clap; 3 - in "wings"; 4 - return to i. n. Repeat 4 times.
4. I. p.: the same; raise both legs at the same time; stay in this position for 4-5 counts; return to i. n. Repeat 4 times.
5. I. p.: sitting on your heels, knees together, back straight, hands on your knees. Join hands in "lock" above your head and turn your arms with your palms up, stretch towards the ceiling, as if pushing it, do not strain your neck. Breathing is calm. Hold the pose for 6-7 seconds. Lower your arms while exhaling well. Repeat again.
6. IP: main stand near the bed. "Stork": bend one leg at the knee and place it with your foot on inside straight leg knees; spread your arms to the sides; stand for about 30 seconds; return to i. n. Do the same on the other leg.
7. Breathing exercise gymnastics"Woodcutter". I. p.: feet shoulder-width apart, arms along the body. Raise your clasped hands up - inhale, lower down - slowly exhale with pronunciation "Uhhhhh" (4-5 times).
Gymnastics after sleep(complex No. 6)
1. I. p.: lying on your back, hands on your belt, legs straightened. Bend and straighten your knees alternately, sliding your feet along the bed, 8-10 times with each leg.
2. I. p.: lying on your back, arms along the body. Raise your head, bend both legs, pull them with your knees to your chest, hold for 4-5 counts; return to i. n. Repeat 4 times.
3. I. p.: lying on your stomach, arms bent in front, head resting with your forehead on the back of your hands. Raise your head and shoulder girdle, arms to the sides; circular movements with your arms forward (5 times, return to i.p. Repeat 4 times.
4. I. p.: lying on your stomach, head resting on your forehead or cheek, arms bent in "wings" lying on the bed. Raise both legs and move them "crawl" for 10 accounts; return to i. n. Repeat again.
5. I. p.: main stand near the bed, arms down. "We are growing": join hands in "lock", lift them up, twisting the clasped fingers; stretch your arms and top of your head up; do not lift your heels off the floor; return to i. n. Repeat 2 times.
6. I. p.: basic stance, hands on the belt. "Learning to Dance": left leg sequentially is given straight forward-to the side-back-in and. p. (watch your posture, pull your toes); repeat with your right foot. Perform with each leg 4 times.
7. Breathing exercise gymnastics"Pump": And. p.: basic stance, arms along the body. Inhale (when straightened) and exhale while simultaneously tilting the torso to the side and pronouncing a sound "Ssss"(arms slide along the body, 6-8 times.
Gymnastics after sleep(complex No. 7)
1. I. p.: lying on your back, hands on your belt, legs straightened. Press your chin to your chest, toes towards you; stretch, pressing your hands on the pelvic bones; relax in and. n. Repeat 2 times.
2. I. p.: the same. Bend your leg at the knee, straighten it up, bend it again and lower it. Do the same with the other leg. Repeat 4 times.
3. "Snake": And. p.: lying on your stomach, head resting on your forehead, fold your arms behind your back so that the backs of your hands touch your buttocks. Smoothly, without jerking, raise your head, then your chest as high as possible, hiss: "sh-sh-sh"; return to i. n. Repeat 4 times.
4. I. p.: lying on your side, lower leg bent, bottom hand bent and lying under the head, the upper one resting in front of the chest. Raise the straight leg above it to an angle of 450, hold it suspended for 4 counts, and lower it. Repeat 2 times. Do the same on the other side.
5. "Pendulum". I. p.: standing near the bed, feet shoulder-width apart, hands on the belt. Transferring the weight of the body from one leg to the other, while pronounce: "tick-tock", perform for 15 seconds, pause. Repeat again.
6. "Elephant". I. p.: legs slightly apart, arms straight "castle" behind your back. Slowly bend forward and down, while raising your arms up and forward ( "trunk", do not bend your legs; stay for 4 counts; return to i. p. Repeat 3-4 times.
7. Breathing exercise gymnastics"Hedgehog". I. p.: sitting on the bed, legs together, supporting hands behind. Bend your knees and pull them towards your chest; straightening your legs, exhale slowly sound: "f-f-f-f", 4-5 times.
Gymnastics after sleep(complex No. 8)
1. I. p.: lying on your back, arms along the body. Place your hands behind your head, elbows to the sides - inhale; lower your hands - exhale. Repeat 4-5 times.
2. I. p.: lying on your back, hands on your belt, legs straightened. "Bike": bend and straighten your legs in weight at the same time, imitating "bicycle" movements. The pace of movement is slow. Pause, repeat again.
3. I. p.: lying on your stomach, arms bent in front, head resting with your forehead on the back of your fingers. "Fish": raise your head, shoulder girdle, perform arm movements simulating swimming "Breaststroke", 3 times for 10 seconds.
4. I. p.: lying on your side, the lower leg is bent, the lower arm is bent and lies under the head, the upper arm is in a resting position in front of the chest. Raise your straight leg and make movements with it, "drawing" toe in small circles back and forth. Lower your leg. Repeat 2 times. Do the same on the other side.
5. I. p.: lying on your back, arms extended upward. Sit down with a wave of your arms, hands on your waist, back straight; return to i. n. Repeat 5 times.
6. "Month". I. p.: standing near the bed, legs slightly apart, straight arms raised up, palms inward. Slowly tilt your torso to the side as low as possible. Do not bend your legs, do not turn your torso. Stay for 3 counts, return to i. n. Repeat everything in the other direction. Perform 3-4 times in each direction.
7. Breathing exercise gymnastics"Watch". I. p.: standing, legs slightly apart, arms lowered. Swinging straight arms back and forth, pronounce: "Tick-tock" (10-12 times).
Gymnastics after sleep(complex No. 9)
1. I. p.: lying on your back, arms along the body. Spread your arms to the sides - inhale; cross your arms over your chest - exhale. Repeat 4-5 times.
2. I. p.: the same. Raise your head, point your toes toward you, stretch your arms forward; stay in this position for 6 counts; return to i. p., relax. Repeat 4 times.
3. I. p.: lying on your back, hands on your belt, legs straightened. Bend both legs at the knees; straighten up; slowly lower your straight legs. Repeat 4 times.
4. I. p.: lying on your stomach, arms bent in front, head resting with your forehead on the back of your fingers. 1 - raise your head and shoulder girdle, hands in "wings"; 2 - hands behind your head (palms on the back of the head); 3 - hands in "wings"; 4 - return to i. p. Repeat 4-5 times.
5. I. p.: sit on your heels, arms down. Bend your torso forward without lifting your pelvis from your heels; stretch forward, sliding your hands along the bed; slowly return to and. n. Repeat 2 times.
6. I. p.: the main stand near the bed. "Cockerel": stand on one leg; bend the other leg at the knee, grabbing the foot with your hand, press the heel to the buttock; stand for about 30 seconds; return to i. p. Repeat on the other leg.
7. Breathing exercise gymnastics"Catch a mosquito": a mosquito flies around the bedroom - with a long exhalation the children say "z-z-z-z". They clapped their hands - they caught a mosquito, opened their palms, the mosquito flew - "z-z-z-z" (3 times).
July
Complex No. 21
| Exercise doesn't let you get bored. We start waking up and doing exercises. Hands up, take in the air, Let out on the count of three, Pull your arms high, Breathe smoothly and easily We need to stretch our legs One, two, three, four, five We seem to run, And make noise with our legs Turn sharply on our side, Reach up to the knee, On another barrel - We also do it freely and easily. Here in bed we warmed up, Quietly, amicably we got up, And with a free gait We walked around the bedroom, We hid our hands behind our backs, Bent over three or four, sat down, stood up, sat down, stood up, and ran along the path. There are obstacles on the path, We will take the barricades. Raise your legs higher, don't rush, don't lag behind. Arms, legs and stomach, exercise doesn’t let you get bored. | They take in full lungs of air through the nose and release it for three counts with sharp movements. Calm, even breathing. Toes from yourself, towards you. Bicycle movement. The forehead touches the knee. The same. They walk around their beds. Bend forward - straighten up. They are walking along the health path. |
Breathing exercises:
"Balloons". Perform while walking around the site. 1 - arms to the sides, up, inhale through the nose, clap your hands (“the ball burst”); 2 - arms to the sides, down, saying “s-s-o” or “sh-sh-sh” (“the ball has gone down”).
"Train". Walk, imitating the movement of the wheels of a steam locomotive with bent arms, and say “chuh-chuh-chuh.”
Complex No. 22
Gymnastics in bed.
1. Inhale calmly and exhale with full breath.
2. Wiggle your fingers and toes.
3. Make fists with your fingers.
4. Bend your elbows and lift them above your head, locking them together.
5. Stretch your whole body well, causing an artificial yawn.
6. Put your hands down.
7. Rub your palms until warm.
8. “Wash” your face and neck with warm palms.
9. Pull your right leg with your heel, toes towards you.
10. Pull your left leg with your heel, toes towards you.
11. Pull both legs together.
12. Bend over.
13. Sat down.
14. Clasp your hands and stretch, turning your palms up.
15. Mentally wish all your family, friends, health, goodness and joy, good mood.
Prevention of flat feet. Walking along the health path.
Breathing exercises:
"Tiger on the hunt."
Walking around the site, put your right (left) leg forward, place your two hands with your palms on your knee, arching your back. Take two to four sharp breaths, head raised (“tiger is looking for prey”).
"Hello sunshine." IP: feet shoulder-width apart, hands behind your back. Slowly raise your arms up, sliding along your body, arms to the side, lift your head up (inhale), slowly return to the standing position.
GYMNASTICS AFTER SLEEP (senior group)
August
Complex No. 23
Guys
(with elements of breathing exercises)
It is carried out in bed.
"Woke up." I. p. - lying on your back. Stretch your whole body in bed, stretch your arms above your head and point your toes down. Stretch - inhale, relax - exhale. Repeat five times; the pace is slow.
"Red Ears" I. p. - lying on your back. Rub your ears until they become red and feel warm (30-60 s). Each child performs at an individual pace.
"Funny belly." I. p. - lying on your back, hands on your stomach. Inhale - tense abdominal wall, stick out your stomach. Exhale - draw in your stomach. Return to i. p. Repeat five to seven times; the pace is slow. Directions: inhale through the nose, exhale through the mouth.
“Stretching the spine.” I. p. - lying on your back, arms along the body. Pull your knees towards your stomach and clasp them with your hands. Reach your forehead to your knees for a count of ten. Return to i. n. Repeat five times; those are moderate.
“Oh, those fingers.” Rub your fingers for redness and a feeling of warmth. Boys begin to complete the task with their left hand, girls with their right.
"Let's breathe." I. p. - lying on your back, hands on the chest of the cage. Inhale through your nose - rib cage expands Exhale - noisily, through the nose. Repeat five to seven times at a moderate pace.
“Bowed in.” I. p. - lying on your back, arms along the body. Bend your body - inhale. Return to i. p. - exhale. Repeat five times; pace is moderate.
"We're playing." I. p. - sitting on the bed. Take your right foot in your hands. Use the fist of your left hand to rub your foot until it becomes red and feels warm. Return to i. n. I did the same with the left foot. Each child completes the exercise at an individual pace.
"Morse code". Inhalation and exhalation occurs through the nose while pronouncing the sound [m]. As you exhale, alternately tap the wings of your nose with your fingers.
