Gymnastics complex after daytime sleep
(September)
№1
Gymnastics in bed.
1. Sipping. I.p. - lying on your back, arms along the body. Alternately raise
right (left) hand up, stretch, lower; the same alternately with the left hand, right and left foot. Then raise your arms and legs at the same time, stretch, lower.
2. "We rest." I.p. - lying on your stomach with support on your elbows, gently support your chin with your palms. Alternately bend and unbend the legs at the knees. Repeat 3-4 times.
3. Self-massage of the head (“wash your head”). I.p. - squatting. The teacher gives instructions, the children imitate movements: “Turn on the water in the shower. Touch ... Oh, hot! Add cold water, wet your hair, pour shampoo into your palm, lather your hair, wash your hair thoroughly from all sides ... No, they didn’t wash it from behind at all. Good now! Rinse off the foam, again from all sides. Sasha had foam on his temples. Now everything is clean, turn off the water. Take a towel and gently pat your hair dry. Take a comb and comb your hair well. Don't press too hard with the comb or you'll scratch your scalp. You are so Beautiful!"
Prevention of flat feet.
Corrective walking (“let’s go to the forest”), alternating with normal walking: on toes (“chanterelle”), on heels (“dew on the grass, don’t get your feet wet”), on outside feet (“bear”), with a high raising of the knee (“elk”), in a half-squat (“hedgehog”), along corrective paths (“let's walk barefoot and along pebbles, and along twigs, and along bumps”).
Fizkultminutka "My back is straight."
I.p. - a narrow stance, hands behind the back, woven into a castle.
I have a straight back, I'm not afraid of bending (leaning forward):
I straighten up, bend, turn (actions in accordance with the text).
I walk with a proud posture, I keep my head straight (walking in place).
One, two, three, four, three, four, one, two (torso twists)!
I can sit down and stand up, sit down again and stand up again (actions according to the text).
I'm leaning back and forth! Oh, straight back (torso)!
One, two, three, four, three, four, one, two (torso twists)!
"Flight to the moon"
"We fly on a rocket." I.p. - on your knees, hands up, palms together above your head. Inhale - i.p.; A long exhale-swaying from side to side, transferring the weight of the body from one leg to another, pronounce lingeringly: "U-oo-oo-oo-o-o-o-o-o-o-o-o-o-o-o-oo-oo-oo-oo-oo-oo-oo-oo-oo-oo-oo-oo-oo-oo-oo-oo-oo-oo-oo-oo-oo-oo-oo-oo-oo-oo-oo-oo-oo-oo-oo-oo-oo-oo-oo-oo-oo-oo-oo-oo-oo-oo-oo-oo-oo-oo-oo-oo-oo-oo-oo-oo-oo-oo-oo-oo-oo-oo-oo-oo-oo-oo-oo-oo-oo-oo-oo-oo-oo-oo-ooles." Repeat 4-6 times.
"We put on a helmet from a spacesuit." I.p. - squatting, hands clasped above the head in the castle. Inhale - i.p.; exhale - spread your arms to the sides, say: "Chick." Repeat 4-6 times.
№2
Gymnastics in bed.
1. "Wake up the eyes."
I.p. - lying on your back, arms along the body. Blink your eyes, opening and closing them.
2. "Sipping".
I.p. - lying on your back, arms below, palms in the "lock". Raise your hands up behind your head, stretch and inhale. Return to I.P. -exhalation.
3. "Look at my friend."
I.p. - lying on your back, arms along the body, head straight. Turn your head to the right, return to I.p. The same to the left.
4. "Strong legs."
I.p. - sitting, legs together, hands on the back. Raise right leg bent at the knee. Return to I.P. The same with the left foot.
Prevention of flat feet
Sitting on chairs, the following exercises are performed:
1. To begin with, let the children pull their feet towards themselves several times, then bend their fingers as much as possible into the inside of the foot. Movements are best done slowly, but with a larger amplitude.
2. The next movement is bending the fingers while placing the foot on its outer side. Then let the children bring their feet inward several times, each time returning to initial position.
3. Another of the exercises included in the complex against flat feet is that the child must alternately perform stroking movements along the lower leg to the knee and back with the foot of each leg.
Prevention of posture disorders.
Fizkultminutka "Get up kids».
Get up, kids! (getting up next to their bed)
Quiet time is overWithThe wind of the day meets us.
We woke up and stretched.Ppulling, turning. (Perform actions according to the meaning of the poem)
We raised our headsTowe squeeze the streets deftly.
Legs began to dancenWe want more sleep.
Let's lean on our feet, let's rise a little.
Everyone caved in, rounded off, the bridges turned out.
Well, now it's time to get up, get up, kids!
All on the floor barefoot, and then easily running.
Take a breath and get up, get up on your toes.
Lower yourself, exhale and repeat again.
Knead your foot -Xdo the dress.
Now they are completely awake and back to their business.
Respiratory-sound gymnastics.
"Flight to the moon"
When performing exercises, inhalation is done through the nose, the mouth is closed.
"We start the engine." I.p. - stand legs apart, hands in front of the chest, clenched into fists. Inhale - i.p.; exhale - rotate bent arms (one around the other) at chest level; at the same time, on one breath, pronounce: "R-r-r-r." Repeat 4-6 times.
"Let's go to the lunar rover." I.p. - narrow stance, arms along the body. Inhale - i.p.; exhale - full squat, hands forward, say: "Wow!". Repeat 4-6 times.
"Moonies". I.p. - kneeling, arms bent at the elbows and spread apart, fingers apart. Inhale - i.p.; exhale - tilt the torso to the side, say: "Hee-hee." Repeat 3-4 times on each side.
"Let's breathe Fresh air on the ground". I.p. - legs apart, arms along the body. Inhale - raise your arms up through the sides; exhale - lower your hands smoothly, say: "Ah!". Repeat 4-6 times.
(October)
№3
6. Lower your arms.
12. Bend over.
13. Sat down.
Prevention of flat feet.
Walking barefoot on health paths.
Prevention of posture disorders.
And brought the shoulder blades together.
We walked on our toes
Breathing exercises.
№4
Gymnastics of awakening in bed.
1. "Puppies frolic."
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 foot and hand.
Hands up, rolling to the right side, then to the left.
2. "Kittens frolic."
I. p. - standing on all fours. Arch and arch your back.
On all fours: take the right hand through the side up, the same with the left.
3. "The fish are frolicking."
On the stomach: "swim."
Lying on your stomach, raise your torso, hands behind your head.
4. "Kids frolic."
Lying on your back, inhale, grab your knees with your hands - exhale.
Hands behind the head: "Bicycle".
Lying on your back, take your arms to the sides, bend your legs at the knees.
Hands to the side, turn to the right, put your palm on your palm.
Raise the right leg, bend it, straighten it, the same with the left.
Hands under the head, make a circle with a straight right leg, the same clear.
Repeat each exercise 3-5 times.
Prevention of flat feet.
Exercises are performed standing at the chairs or by the beds:
1. We rise on toes;
2. Rolls from toe to outer part feet, then back;
3. We rest on the outer parts of the sole, in this position we stand for 40 seconds;
4. Squat down without lifting your heels off the floor;
5. Standing straight, bend one leg at the knee at a right angle, perform rotations with the lower leg, the foot itself.
Prevention of posture disorders.
Fizkultminutka "Our posture".
"Sparrows" I.P. - hands on the shoulders. Circles back 6-8 times with arms bent at the elbows. Pulling your elbows back, pull your shoulder blades together. Repeat back and forth for 10 turns.
"Frog" From I.P. - legs shoulder-width apart, hands in front of the chest. Bring the hands to the shoulders (palms forward, fingers apart) and, saying “kva”, return to the sp.
"Big circles" Circles back with arms extended to the sides (brushes clenched into fists)
Breathing exercises.
1. "Let's stroke the nose."
2. "Breathe with one nostril."
I.p. - standing, legs together. Close the right nostril with the index finger of the right hand. Inhale and exhale through the left nostril. Then close the left nostril with the index finger of the left hand. Inhale and exhale right air
"Geese".
I.p. - standing legs apart, feet parallel to each other, hands on the belt. Inhale through your nose, as you exhale, lean forward and stretch your neck, say “shhhh”.
(november)
№5
Gymnastics of awakening in bed.
1. Calmly inhale, exhale - full breath.
2. Wiggle your fingers and toes.
3. Clench your fingers into fists.
4. Bend your arms at the elbows and, raising them above your head, connect them into a lock.
5. Stretch well with your whole body, causing an artificial yawn.
6. Lower your arms.
7. Rub your palms until warm.
8. "Wash" your face, neck with warm palms.
9. Pull the right leg with the heel, toe towards you.
10. Pull the left leg with the heel, the toe towards you.
11. Pull two legs together.
12. Bend over.
13. Sat down.
14. Lock your hands together and stretch with your palms turned up.
15. Mentally wish all relatives, friends, health, kindness and joy, Have a good mood.
Foot massage.
I.p. - sitting in Turkish.
1. Pulling the foot of the left foot towards him, the child kneads his toes, strokes between his fingers, spreads his fingers. Strongly presses on the heel, rubs the foot, pinches, pats on the fingers, heel, convex part of the foot. Makes rotational movements with the foot, pulls the toe and heel forward, then pats the whole foot with his palm: “Be healthy, beautiful, strong, dexterous, kind, happy!...” The same with the right leg.
2. Strokes, pinches, strongly rubs the shins and thighs, “puts on” an imaginary stocking, then “takes it off and throws it off”, shaking his hands.
Prevention of posture disorders.
Fizkultminutka "We checked the posture."
I.p. - handstand on the belt or behind the back.
We checked the posture (walking on toes in place)
And brought the shoulder blades together.
We walked on our toes
And then on the heels (walking on the heels).
We walk like all the guys (walking in place)
And like a clubfoot bear (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 the hooves of a horse clatter along the pavement. We click our tongues louder, then quieter. The speed of the horse is either speeding up or slowing down.
2. "Crow". The crow sat on the fence and decided to entertain everyone with her beautiful song. It raises its head up, then turns to the side. And everywhere you can hear her cheerful croaking. Children pronounce “ka-a-a-aar” drawlingly. 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 of awakening in bed.
"A rise is announced!"
Rise is announced! The dream is over - get up!
But not at once. At first, the hands woke up, stretched.
The legs are straightened, they danced a little.
Let's roll over on the stomach, bend.
And then on the back again, now the bridges are ready.
Let's go on a bike for a bit.
We raise our head, we do not want to lie sick.
One, two, three, and exactly at the same time we need to hit the mat.
This rug is unique.Pcuddly, cute.
This rug is very important. It is therapeutic, it is massage.
Stomp, walk around and run a little.
Now let's walk on the floor on toes, on heels,
On the outside of the foot, and then squat!
We'll run joggingPwe want to dance a little.
After a slight whirling, we will make the figure surprisingly.
Raise and lower chest
We inhale and exhale.
Finally wake up, get down to business!
(we perform all actions according to the poem)
Prevention of flat feet.
1. Walking on toes in alternation 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 the feet and lower.
4.I.P.-sitting on a chair, under the foot of a stick (5 cm in diameter). Roll the stick with your foot from toe to heel. The same with the left foot.
5.I.p. - standing. Capturing small objects (cones, pebbles, balls) with the fingers of the foot. Hold and eject.
Prevention of posture disorders.
Physical education "We have a straight back."
"Mill". Alternately bringing the hands behind the back of the head and back. Shoulders are deployed, elbows are laid back, head is straight.
"Rubber". Unbending at the elbows, arms bent in front of the chest, inhale. Return to SP, pronouncing the sound "shhhh" - exhale. When abducting the arms to the sides, bring the shoulder blades together, do not lower the arms below shoulder level.
“Together legs, show your palms.” Rising on your toes, take your shoulders back and turn your palms forward. Return to SP, relaxing the muscles of the hands. Keep your back straight and do not protrude your stomach.
"Sipping". Rise on toes, left hand up, right back. Hold for 1-4 seconds. Return to SP, relax your hands. The shoulders are turned, the knees are straightened, the stomach is tightened.
Breathing exercises.
Healing exercises for the throat.
1. "Yawning". Sitting, relax; lower your head, open your mouth wide. Say out loud "oh-oh-ho-ho-ho-oh-oh-oh-oh" - yawn. Repeat 5-6 times.
2. "Merry weeper." Imitation of crying, loud sobs, accompanied by sharp, intermittent movements of the shoulders and a noisy sigh without exhalation - 30-40 seconds.
3. "Smeshinka". The chuckle has got into the mouth, and it is impossible to get rid of it. Eyes narrowed, lips parted joyfully, and the sounds of “ha-ha-ha, hee-hee-hee, gee-gee-gee” were heard.
The game "King of the Winds". Pinwheel or ball. Children blow on a spinner or suspended balloons: air is inhaled through the nose and exhaled sharply through the mouth.
(December)
№7
Gymnastics in bed.
"Sipping". I.p. - from the position "lying on your back" in bed.
1. While inhaling, the left leg stretches with the heel forward along the bed, and the left arm stretches up along the body. Breathing is held, legs and arms are stretched as much as possible. On exhalation, relaxing, the child says: “id-d-yes-a-a-a”.
2. The right leg stretches with the heel forward along the bed, and the right hand - up, along the body - inhale. After holding the breath on the exhale, “pin-gal-la-a” is pronounced.
3. Both legs stretch with their heels forward along the bed, both arms up along the torso. Hold your breath and slowly say "su-noise-m-m-on" as you exhale.
Prevention of flat feet.
I.p. - standing next to the bed.
1. "Reduction" stop.
2. Rolling from heel to toe and from toe to heel.
3. Picking up small objects (cloth) from the floor with your toes.
4. Reduction and breeding of the heels, standing on toes.
5. Squat on socks.
Walking barefoot on a ribbed board.
Hand massage.
1. “Wash” the hands, actively rub the palms until a strong sensation of heat is felt.
2. Pull out each finger, press on it.
3. Phalanges of the fingers of one hand are rubbed on the nails of the other hand, as if on a washboard.
4. Rub the whole arm up to the shoulder with a washcloth, press hard on the muscles of the shoulder and forearm; “wash off the soap with water”, lead with one hand up, then with the palm down and “shake off the water”.
Physical education "Dragonfly".
I.p. - standing between the beds.
Here is such a dragonfly, (stand on toes, arms up through the sides)
Like peas, eyes. (connect the index and thumb of both hands in a circle,
put to the eyes ("glasses"), turns to the sides)
And herself, like a helicopter, (forearm rotations back and forth with a half turn
Left, right, back, forward. left right; side bends)
And on the grass - dew, (squat)
And dew on the bushes. (leaning forward, bending over)
We shook our hands, (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 got scared, (hands behind her head, tilts left and right)
Only the song remains. fold with a 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 up!
Legs, stretch! Hands up!
We'll go firstOvery small steps.
And then, take a wider step, like this, like this.
Get on your toes, stretch your arms up.
Raise your legs above and walk like a heron.
The planes were sitting at the airfield, and then they flew.
They flew across the sky for a long, long time, then they landed - they got tired.
The ball bounced high, high...
Rolled far - far ...
He twirled around, now he stopped.
Ah, how butterflies fly and dance and flutter.
Suddenly freeze, do not move,
They sit on a flower.
Finally, we woke up and got back to our business.
(perform movements for each line of the poem)
Prevention of flat feet.
Relay with a stick
Equipment: sticks 20 cm long.
Children stand in one line, shoulder to shoulder. The first child takes a stick with his toes and passes it to the next participant without lowering it to the floor.
Hand massage.
I.P. : Place the hand with straight fingers and palm down and the forearm of the left hand on the knee. Place the pads of the four fingers of the right hand at the base of the fingers of the left hand on the back of the hand. With dotted movements, moving the skin 1 cm back and forth, move towards the wrist joint and back. Do the same for the right hand. Don't forget to say the poem:
big sled,
What are the forces
The cat Vasily is pulling uphill.
Loaded them up
fish, meat,
Butter, cottage cheese and kvass.
From the shop
Cat in a sled
Products for kittens are lucky.
Prevention of posture disorders, breathing exercises.
"Watch".
I.p. - standing, feet shoulder-width apart, hands on the belt. With the sound "tic" exhale and lean to the left side, with the sound "so" return to ip - inhale. Then tilt to the right
"Large and small".
I.p. - the main stand. As you inhale, rise on your toes, hands up. Fix this position for a few seconds (“How big we are”). On the exhale, go down to the I.P. with the sound "uh-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 spoke the magic words, and the children began to grow
in a dream"). I.p. - lying on your back, raise your hands up and lower them on the bed behind your head,
eyes are closed. Alternately pull the right and left hand, right and left leg
(either with a toe, then with a heel), you can stretch at the same time with your arms, legs, stretching
spine.
The game "Winter and Summer" (tension and relaxation of muscles). I.p. - Lying on your back. On
signal "Winter!" children should curl up into a ball, tremble all over, depicting that
they are cold. To the signal "Summer!" children open up, relax body muscles,
showing that they are warm. Repeat several times.
Self-massage of the palms (“it is very cold in winter, so we will get a fire to
get warm"). I.p. - sitting on the bed, legs crossed. Rub your palms quickly
appearance of heat. Then wash your face with warm palms. Repeat 3-4 times.
Prevention of flat feet.
Prevention of posture disorders.
I.p. - standing between the beds.
Competition, guys
It's not a mystery at all
Runs away without looking back
He will not become uneasy (torso turns to the right - to the left)
A real strong man!
(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, their foreheads buried in their knees..
(I. p .: lying on your side in a group.)
2. Spring has come. The bright sun shines. Snow is melting. The lair becomes damp, not cozy. Bear cubs roll from side to side, roll on their back from head to tail and back. Damp...
(Rolls in grouping from side to side, rolls on the back 4 times.)
3. You need to wake up. The cubs sat down, rubbed their hands together, and began to wake up their fingers.
(Rubbing the palms 4-6 times, dry "washing" the hands 1-2 times.)
4. They woke up the fingers, began to put in order the front paws. They stroked the hair on the front paws along the back surface up to the shoulder, along the palmar surface - up to the fingers.
(Non-contact massage, palmar planar stroking. All receptions are carried out 1-2 times.)
5. Again we rubbed our palms together, we begin to wake our heads. They stroked themselves on the head from the back of the head to the crown of the head, from the ears to the crown of the head, from the forehead to the crown of the head.
(Rake-like stroking of the scalp. Perform 2-4 times.)
6. We begin to wake up the ears. Ears are a very important organ for a bear. Bear cubs carefully wake up their ears. Rub your palms together 4-6 times. They pulled both ears by the upper edges up, by the earlobes down 4-6 times. Stroke the ears with the palms of your hands.
(Self-massage of the ears.)
7. We wake up the neck and shoulder girdle. They rubbed their palms together. They stroked the back of the neck, shoulder girdle from top to bottom with the right and left paws alternately 2 times.
(Palmar planar stroking, rear surface neck, shoulder girdle)
8. The cubs did a great job. They are happy. They intertwined their fingers, pressed their paws with their palms to their chest - inhale, turned their palms outward, pulled their paws forward - exhale. They pressed their palms to their chest - inhale, turned their palms away from themselves, stretched their paws up - exhale. We felt how the back straightens out, the cubs grow.
(Exercises for stretching the soft tissues of the upper limbs, the interscapular region.)
9. It's the turn to wake up and the hind legs. Let's start with the fingers. They sat down comfortably, stretched out their legs, moved their fingers, bent, unbent. (Maximum flexion and extension of the toes 1-2 times.
Soft tissue stretching exercises lower extremities.)
10. Continue to wake up the hind legs. Straightened legs. They patted the calves of the legs on the bed, alternately slightly bending the knees, 2-4 times. We strained the muscles of the legs as much as possible, the feet at a right angle, i.e. toes point up. Relaxed legs. They rubbed their palms together. They stroked the knees around the patella 2 times, rubbed them with their 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 dad is coming. (sitting, stroking legs from top to bottom)
Mom follows dad. (break them up)
The kids are following their mother. (clap their hands)
The little ones are following them. (“walk” with fingers)
They wear red skirts. (beat with fists)
Skirts with black dots (tap with fingers)
They look like the sun, (raise your hands up, cross, spread your fingers)
Greet the new day together.
And if it’s hot for them, (stroke your legs with your palms, hide with your hands)
They all hide together in the shadows.
Prevention of posture disorders.
1. "Boat".
I.p. - lying on the stomach. Raise your hands forward - up, bend at the waist(5-6 times).
Do not take your feet off the floor.
2. "Feet higher."
I.p. - the same Alternate lifting of straight legs up; arms bent at the elbows, lie under the chin(6-7 times).
While lifting the legs - take your head back, stretch; do not take your palms off the floor.
3. "Sailed."
I.p. - the same, hands up. Imitation of breaststroke swimming movements. Hands - forward, to the sides, in front of the chest, etc .; bend your legs at the knees, feet outward, spread apart, etc.(40-50 s).
Breathing is arbitrary.
Breathing exercises.
1. "Let's stroke the nose."
I.p. - standing, legs together. Stroke the nose with your hands (sides of the nose) from the tip to the bridge of the nose -
inhale. As you exhale, tap on the wings of the nose
index fingers.
2. "Breathe with one nostril."
I.p. - standing, legs together. Close the right nostril with the index finger of the right hand. Inhale and exhale through the left nostril. Then close the left nostril with the index finger of the left hand. Inhale and exhale the right air.
3. Distribute a cotton ball to each child. Put it on the palm of your hand and try to blow it off your hand.
(February)
№11
Gymnastics in bed.
1. Inhale calmly, exhale with a full breath.
2. Wiggle your fingers and toes.
3. Connect the palms and rub until heated. One palm across the other.
4. Gently pull the tip of your nose.
5. Massage the nostrils with index fingers.
6. Rub behind the ears from top to bottom with index fingers: “lubricate so as not to peel off.”
7. Inhale, while exhaling, make the sound "mmmm", tapping your fingers on the wings of the nose.
8. Inhale through the nose, exhale through the mouth into the palm - "blow the snowflake from the palm."
Prevention of posture disorders.
Walking with a flat toy lying on the head, hands on the belt, back straight. Pass without dropping the toy.
Head massage.
Massage the scalp with your fingertips, moving the skin.
1. Stretch your arms forward with tension, alternately relax your hands, forearms and completely the muscles of your arms.
2. Extend the arms with tension to the sides, alternately relax the hands, forearms and completely the muscles of the arms.
3. Circular rotations inhale with your head for two counts, exhale for four, six and eight counts.
4. Inhale - turn the head with tension to the right shoulder, while exhaling, slowly move the head to the 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 down, relax. Repeat the exercises, pronouncing alternately vowel sounds (a), (o), (y) while tilting.
№12
Gymnastics in bed.
"Dreams fly out the window"
Dreams flew out the window, ran along the path,
Well, you and I woke up and, waking up, smiled.
Open one eye, open another eye
We will now do "pulls" with you,
Lying on a pillow.
They pulled the blanket, we hide in it first,
We bend slowly, together we are looking for a baby.
We pull the handles, we pull the ears,
They took out the cloud with a handle and steel a little higher!
To wake up the head, you need to twist the neck
To wake up the hands. We will clap to teach them.
Right, left, and above, behind and below.
Hide the tail on the pillows. We will make turntables.
And where are the legs? How will we go along the path?
We lifted the blanket. Legs immediately ran.
One, two. Three! Come on, legs, catch up!
They rolled over on their stomachs and quickly dived into the water.
And swam as best they could! If you can - catch up!
Now we are all dogs.
We get on our knees.
And we all wag our tails.
And now you and I are bunnies: get out of the crib,
Be barefoot and jump lightly.
Prevention of posture disorders.
1 . "Cow" .
I.p. - standing on all fours. Arbitrary advancement around the hall on all fours. Possible with pronunciation "Moo-moo-moo" on exhalation (40-50 s).
Don't lower your head.
2. I.p. - in 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. Springy squats with a pouch on your head (6-8 times).
Keep your back straight and look ahead.
Wellness massage.
In order not to yawn from boredom,
They stood up and rubbed their hands.
And then with a palm to the forehead -
Clap, clap, clap, clap!
Did your cheeks get bored too?
We can slap them too!
Well, together, do not 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.
Slightly bend down, breathe evenly.
Stretched - higher, higher!
.
Dynamic breathing exercises.
Bunnies smell flowers, how can you smell:
Inhaled through the nose (we inhale through the nose)
Mouth blew (3-4 times).
We breathe in the sun, we breathe out the dream.
We inhale a smile - we exhale “whims”.
We inhale health - let go of the disease!
(March)
№13
Gymnastics in bed.
1. Sipping. I.p. - Lying on your back. The exercise imitates the sipping of a cat: stretch your arms, legs, obliquely arm-leg.
2. "Bicycle". I.p. - Lying on your back. Simulate cycling with your feet in circles. (20 sec.)
3. "Kalachik". I.p. - Lying on your back. Pull the head and hips to the chest (“kalachik”), trying to stay in this position for as long as possible (20 sec.)
Eye charger.
Prevention of posture disorders.
1.I.p. - standing, legs together. One hand up, the other down. At times - connect your hands behind; for two, three, four, five - hold without disengaging; for six - i.p. Same thing with the other hand. Repeat 6-8 times.
2. I.p. - standing, legs together, hands on the belt. One time - raise bent leg, for two - straighten the leg forward, spread the arms to the sides, for three - fold the leg and arms, for four - lower the leg. Repeat 6-8 times. (pause)
3. "Walk around." Walking in place for 1-2 minutes, maintaining the correct posture.
Prevention of flat feet.
Walking barefoot on the "combined path".
Breathing exercises.
1. Inflate 3-4 times balloon. Competition between children "Who has a bigger ball?"
2. Alternate breathing through the left and right nostrils with exhalation through the mouth. Repeat 10-12 times.
3. Deep inhalation with breath holding and slow exhalation.
4. Inhale through the nose and exhale intensely through the mouth. When exhaling, you can invite children to blow a feather or a piece of paper from their palms, arrange competitions.
Repeat each exercise 10-12 times.
№14
Gymnastics in bed.
1. "Sipping Kittens". I. p. - lying on your back, arms along the body. Stretching with arms and legs, straining muscles (4-5 times).
We woke up,
We woke up.
Our eyes smiled.
The paws stretched.
They, too, 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).
Already you, kitty, kitty,
Turn around - ka, on the barrel!
3. "Kitty". I. p. - standing on all fours. Arch and arch your back (4-5 times).
And then the cat woke up.
All the kittens smiled
And then she frowned.
4. "Beautiful kittens." I. p. Sitting on the bed in Turkish, hands on the belt. Turning the head to the right-left, the back is straight (4-5 times).
We all sat down by the mirror
And they looked at themselves.
Eye charger.
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 motions eyes from left to right and vice versa. Repeat 3-4 times on each side.
4. "Zhmurki". I.p. Same. For one - they closed their eyes, for two - SP, for three - they winked with one eye, for four - with the other eye. Repeat 8-10 times.
Prevention of posture disorders.
1. "The birds have flown."
I.p. - walking arms to the sides. Walking with an active swing of the 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 toes with high knees (30-40 s).
Breathing is arbitrary; keep your back straight.
3. "The trees grew big."
I.p. - o.s. Rise on toes, stretch as high as possible; keep balance on toes for 3-5 s.
Gradually increase the balance time.
Prevention of flat feet.
Children sit on the floor, cross their legs. On the right hand, fingers are bent, making a “brush”.
1. The knuckles are vigorously stroked along the foot.
2. Vigorously rub the foot with the palm.
3.Knead fingers with both hands.
4. Fingers knead the heel.
5. Stroke the foot with the palm of your hand.
Repeat everything with the other leg.
Breathing exercises.
The balloon rises up(upper breath)
Starting position - lying, sitting, standing. Place one hand between the collarbones and focus on them and the shoulders.
Performing inhalation and exhalation with a calm and smooth raising and lowering of the clavicles and shoulders.
Repeat 4-8 times.
Wind (cleansing, full breath)
Starting position - lying, sitting, standing. The trunk is relaxed. Make a full exhalation through the nose, drawing in the stomach, chest. Take a full breath, sticking out the stomach and ribs of the chest. Through compressed lips with force to let out air with several jerky exhalations.
Repeat 3-4 times.
(April)
№16
Gymnastics of awakening in bed.
1. Inhale calmly, exhale with a full breath.
2. Wiggle your fingers and toes.
3. Clench your fingers into fists.
4. Bend your arms at the elbows and, raising them above your head, connect them into a lock.
5. Stretch well with your whole body, causing an artificial yawn.
6. Lower your arms.
7. Rub your palms until warm.
8. "Wash" your face, neck with warm palms.
9. Pull the right leg with the heel, toe towards you.
10. Pull the left leg with the heel, the toe towards you.
11. Pull two legs together.
12. Bend over.
13. Sat down.
14. Lock your hands together and stretch with your palms turned up.
15. Mentally wish all relatives, friends, health, kindness and joy, good mood.
Prevention of flat feet.
Walking barefoot on a "combined path"
Prevention of posture disorders.
Physical education "Merry physical education".
I.p. - standing between the beds.
Competition, guys
We will start now with exercises (walking with sharp movements of the arms to the sides),
Why do you need a charger? (stand on toes, hands up - stretch)
It's not a mystery at all
To develop strength (sit down - stand up, keep your posture)
And don't get tired all day! (tilt back - straighten up)
If someone is not exercising (running with high hips, keep your posture)
Runs away without looking back
He won't become nothing
A real strong man! (turns of the torso to the right - to the left)
(P. Sinyavsky)
Breathing exercises.
1. I.p. - standing. The mouth is 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 the nose. Stand up, 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. 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 feet together, nose pinched with 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 “mmm” (slowly up to 8 times).
№17
Gymnastics of awakening in bed.
1. "Hare, cheer up, gray, stretch"
I. p .: standing, arms along the body. Rise on your toes, hands through the sides up.
2. "Hare, turn around, gray, turn around"
I. p .: standing, hands on the belt. Turns of the torso to the right and left, then to and. P.
3. "Hare, dance, gray, dance"
I. p .: the same. Soft spring.
4. "Hare, bow, gray, bow"
I. p .: the same. Torso forward.
5. "Hare, walk, gray, walk"
I. p .: the same. Walking in place.
6. "The bunny went 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 walk to the river"
I.p. - sitting with legs bent, hands in support behind.
Walking in place without lifting your socks off the floor.
2. "Duck walks waddle-stumble"
I.p. - Same
1-2 - lifting the inner arches, lean on the outer edges of the feet
3-4 - i.p.
3. "Ducklings met a caterpillar on the path"
I.p. - Same.
Crawling movements of the feet forward and backward with the help of fingers.
4. "Duck quacks"
I.p. - Same
1-2 - lifting the heels off the floor, spread them apart
("beak opened"), say "quack"
3-4 - i.p.
5. "Ducklings Learn to Swim"
I.p. - sitting hands in support behind, pull socks
1 - bent right foot - forward
2 - unbending the right foot, bent left foot - forward.
Prevention of posture disorders.
1. "Mill".
I.p. - standing, leaning forward; feet shoulder-width apart, arms to the sides Circular rotations of the arms in the shoulder joints (5-8 times).
Do not bend your arms at the elbows.
2. I.p. - Same. Alternate twists of the body different sides behind the hand as long as possible to the side(5-8 times).
Look straight ahead; do not bend your legs and arms.
3. "Rooks are flying."
I.p. - o.s., arms to the sides. Swing your arms up and down as far as possible(6-8 times).
Perform slowly; keep your arms straight.
Breathing exercises.
1. "Rowing a boat" (sitting, legs apart)
inhale - draw in the stomach (arms forward) ,
exhale - stick out the stomach (hands to the side) . (5-6 times).
2. Give each child a cotton ball on the palm of your hand, blow the ball off your palm.
3. Hedgehog
Turning the head to the right and left at the pace of movement. Simultaneously with each turn, inhale through the nose: short, noisy(like a hedgehog) , with muscle tension of the entire nasopharynx(nostrils move and seem to connect, the neck tenses) . Exhalation is soft, arbitrary, through half-open lips.
Repeat 4-8 times.
(May)
№18
Gymnastics of awakening 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" - and. p: the same. Wrap your arms around your knees, roll from side to side. (4 times)
3. "Solar charging" - and. p .: the same, arms extended back. Raise your arms and legs up and down at the same time. (4 times)
4. "The sun is rising" - and. p .: lying on his stomach, arms bent at the elbows. Rise on straight arms, without taking your legs off the bed. (4-5 times)
5. "The sun is high" - and. p .: sitting on your knees, emphasis with your hands in front. Rise up on your hands and straight legs. (4 times)
6. “I am a big sun” - and. p .: standing on your feet near the crib. Raise your arms up through the 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 feet together, hands on the belt
1 - right forward on the heel
2-3 - swing the toe left and right
4 - adding the right, i.p.
5-8 - the same from the left leg.
2. "Red boots, frisky legs"
I.p. - Same
1 - right forward-side on the heel
2 - right toe
3 - right on the heel
4 - with a tributary attaching the right one, i.p.
5-8 - the same from the left leg.
3. "Dance of heels"
I.p. - Same
1-2 - alternately step right, then left forward on the heel, arms to the sides, palms up
3-4 - alternately step right, then left back on the toe, semi-squat, hands on the belt.
Prevention of posture disorders.
1. "Fish".
I.p. -lying on your back. Slowly raise your head and shoulders, look at your toes for 3-5 s(5-6 times).
Hands can be put in the castle behind the head. Elbows spread wider. Gradually increase the time of static tension of the muscles of the upper shoulder girdle.
2. "Bridge".
I.p. -Same. Bending 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
Connect your hands in front of your chest, clenching your fists.
Perform forward and downward bends and with each springy bend, take jerky breaths, as sharp and noisy as when inflating tires with a pump (5-7 springy bends and breaths) .
Exhalation is arbitrary.
Repeat 3 times.
Note. When inhaling, strain all the muscles of the nasopharynx.
Complication. Repeat the exercise 3 times, then tilt back and forth (large pendulum) while breathing in and out. When leaning forward, freely pull your hands to the floor, and when leaning back, raise them to your shoulders. With each breath, the muscles of the nasopharynx tighten.
Repeat 3-5 times.
№19
Gymnastics of awakening in bed.
1. “This is how the sun rises” - and. p .: squatting, hands down. Get up slowly hands forward to up on every word.
2. "Higher, higher, higher" - and. p .: standing at the top divorced to the sides. Torso down, hands on knees, return to and. P.
3. “The sun will set by night” - and. p: the same. Squat down, lower your arms.
4. "Lower, lower, lower" - and. p .: squatting, hands down. Head tilts up and down.
5. "Good, good" - and. p.: standing. Clap your hands.
6. “The sun is laughing” - I.p.: standing, hands on the belt. Turns of the body to the right and to the left.
7. “And life is more fun under the sun” - and. p: the same. Circling 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, socks apart, hands on the belt
1 - slightly raise the heel of the right and the toe of the left and slide to the right
2 - lowering the heel of the right and the toe of the left to the floor, the toe stand together, the heels apart
3 - slightly raise the toe of the right and the heel of the left and slide to the right
4 - lowering the toe of the right and the heel of the left to the floor, i.p.
5-8 - same as 1-4
1-8 - the same, moving to the left.
2. "Herringbone"
I.p. - Same
1 - slightly lifting the socks, with a sliding motion, move them to the right and lower them to the floor
2 - slightly raising the 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. "Squatting"
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 - adding the right, i.p.
5-8 - the same from the other leg.
Prevention of posture disorders.
1. Shoulders dance.
I.p. -o.s. Reduction, breeding of the shoulder blades; raising, lowering the shoulders simultaneously, alternately, etc.(1-1.5 min.).
Better to do it with music.
2. Claps.
I.p. -o.s. Raise your hands up as high as possible - clap your hands; lower down behind the back - clap(6-8 times).
Claps should be performed louder; try not to bend your arms at the elbows.
3. "Lean down."
I.p. -o.s. Tilts forward with simultaneous retraction of straight arms as far as possible(5-6 times).
Look straight ahead; lean as low as possible.
4. "Turn around."
I.p. -o.s. Alternate turns of the body to the right and left sides with cotton(5-6 times).
Do not move your legs. Breathing is arbitrary.
Breathing exercises.
Lips "pipe"
Exhale completely through the nose, drawing in the abdomen and intercostal muscles.
Fold your lips into a “tube”, sharply draw in air, filling all your lungs with it to capacity.
Make a swallowing motion (as if swallowing air) .
Pause for 2-3 seconds, then lift your head up and exhale the air through your nose smoothly and slowly.
Repeat 4-6 times.
Municipal Autonomous Preschool Educational Institution
Kindergarten No. 56 "Sunshine"
Exercising after waking up for older children
Prepared by the teacher Shalagina T.P.
2016
Gymnastics for older preschoolers
Gymnastics after sleep "The Giant and the Mouse"
(with elements breathing exercises and back massage).
Material Description: I propose the development of gymnastics after sleep for older children preschool age(5-7 years). This gymnastics aimed at building skills healthy lifestyle life. The development will be useful for both educators and parents.
Target: Formation of healthy lifestyle habits.
Tasks:
Educational:
- to form a conscious desire to engage in hardening procedures;
- instill healthy lifestyle habits.
Educational:
- educate the desire to be healthy;
- to develop self-confidence, dexterity and independence in children.
Wellness:
- harden the body;
- increase overall physical endurance organism;
-Create a positive emotional state.
Organization method: 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 carried out in bed. Calm music sounds.
Educator: The rise is announced! The dream is over - we get up, but not immediately, first let's do a breathing exercise:
1. Inhale calmly through your nose, hold your breath for a while, then
exhale slowly through your mouth. Repeat 3 times.
Educator: Guys, I'm glad that you all woke up!
2. The 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 guys!
There once lived a giant. Take a deep breath.
In a dream he sighed with all his strength
And the mouse - alive - swallowed! Perform swallowing movements.
The poor man ran to the doctor: Lying in bed doing the exercise
- I ate a mouse! I am not kidding! "Bike".
There was a smartest doctor, Stroke temples with index fingers
He looked sternly from under his eyelids: fingers.
- Open your mouth, say "A"! They say "ah-ah-ah-ah-ah."
Now feel the sides Feeling their sides.
Gently stroke the belly Make circular motions with the palm of your hand
clockwise across the belly.
Bend your knees and relax Bend and unbend the legs at the knees.
But with a mouse, apparently, we can not cope.
Get up, why are you lying down!
Go invite the cat.
But the cat was smart
And hugged the giant. They wrap their arms around themselves.
Walked the narrow path
In the embrace of a giant and a cat,
They jumped lightly. They bent down. Jumping, bending over.
And looked under the bed They look under the bed.
Sit down, get up, run Perform movements in accordance
And they crossed 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 rug and move around it, pronouncing the words.
Children:
This rug is not ordinary, buttoned, cute.
This rug is very important
It is therapeutic, it is massage.
Stomp, walk around, and fool around a bit.
Educator:
Now we will walk on the floor, on the toes, on the heels, on the outside of the foot, and then squat.
We'll be jogging.
We want to dance a little.
After a slight whirling, we will make the figure surprisingly.
Children freeze in the chosen position.
Educator:
And 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
The rain runs on the roof - Pat your hands on the back
Boom, boom, boom!
On a cheerful sonorous roof -
Boom, boom, boom!
Stay at home, sit at home - Tapping fingers on the back
Boom, boom, boom!
Don't go anywhere
Boom, boom, boom!
Children turn 180 degrees and continue the massage.
Play, play - Tapping with fists on the back
Boom, boom, boom!
And I'll leave - then walk:
Boom, boom, boom!
Rain runs on the roof - Stroking palms on the back
Boom, boom, boom!
On a cheerful sonorous roof -
Boom, boom, boom!
3. The final part.
Educator:
Well done guys, and now let's go caress the neck and wash.
Children take glasses of saline and go to the sinks. Then they wash their faces and gargle their throats.
Educator:
In autumn, in the middle of winter
We don't want sickness
So that we do not succumb to them
We all need to warm up!
I also want to tell you what our massage mats are made of, affordable, inexpensive and very convenient.
1st rug "Spongy".
Made from ordinary dishwashing sponges sewn onto a thick fabric.
Helps to warm up the feet, as the rough surface of the sponge rubs the soles of the feet.
2- "Button" rug.
It consists of a dense fabric, on which wooden buttons are sewn at the same distance.
3- rug "Ribbed".
Made from ordinary felt-tip pens (out of order), sewn tightly to each other.
4-rug "Rings".
Made from curtain rings sewn onto a piece of thick fabric.
5-rug "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 pleased. The only drawback is that you often have to change the film on the mat, as it quickly fails.
6- Cork mat.
Made from regular corks plastic bottles sewn on thick fabric.
OUR MASSAGE MATS.
1st half of September .
1. Gymnastics of awakening in bed.
1. The sun looks out the window to us, wake up quickly.
(Children raise their hands up, wave them, showing that they are awake.)
2. "Let's wave to the sun." I.p .: lying on your back. Issue: arms to the sides, up, shake them, return to and. P.
3.. "Let's play with the sun." I.p .: lying on your back. Issue: simultaneously raise legs and arms to the top, then lower them.
4. "Beetles flounder." I.p.: the same. Issue: jerking arms and legs.
2. Prevention of flat feet.
Children from the bedroom to the group go along the ribbed board, along the massage rugs, and are built in loose directions.
The game "Like Animals" The teacher names the animal, and the children depict it.
"Chanterelle" - go on socks.
"Bear" - walking on the outside of the foot
"Elk" - high knee walking.
"Hedgehog" - walking in half squat.
3. Prevention of posture disorders.
Jumping, jumping through the woods Bunnies - gray balls
(children jump in place on two legs, arms slightly bent ("paws").
Jump - jump, jump - jump (jumping back and forth) became a hare on a stump.
He built everyone in order and began to show exercises.
(children stand straight, hands on the belt)
Step in place one-two, one-two (walking in place)
Sit down - get up, sit down - get up ( doing squats)
stretched out (hands pull up)
And bent down (tilt forward, hands on the belt)
And now again everyone stood in a row and marched 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 breath through the nose. Return to I.P. Also on the left shoulder.
5. Water and hardening procedures.
2nd half of September.
1. We pull our hands higher, higher, we got the clouds with our hands, and a little higher than steel.
(Lying in bed, pull your arms up as high as possible.)
2. To wake up the head, you need to twist the neck. ( Turning the head to the right, to the left.)
3. "Cyclists". Leg movements as if riding a bicycle.
4. Where did the legs go? We lifted the blanket, immediately the legs walked.
2. Prevention of flat feet.
Children one after another go to a group along a winding path, along massage mats, along a salt path.
3. Prevention of posture disorders.
The teacher speaks, the children perform the appropriate movements.
And now it's all right
We got up to charge.
Hands to the sides - bent,
Raised up, waved
They hid behind their backs.
Looking over the right shoulder
Then through the left again.
Everyone sat down together - they touched the heels,
They got up on their toes - lowered their hands down.
4. Breathing exercises " Smiled, stretched. smile inhale and whims exhale.
5. Water and hardening procedures.
1st half of October.
1. Gymnastics awakening in bed.
All movements are performed according to the text.
To become strong, you need to train your hands.
Raise and lower.
Clench your fist, raise your hands up, unclench and lower.
To keep your legs strong
We will train them raising the legs up, arms pressed to the body).
And now everyone stood up together and walked to the paths.
2. Prevention of flat feet.
Children follow each other along the salt path, along the ribbed board, and along the massage mats. They stop on them and perform the following exercises on massage mats.
Exercises are performed from the position of the main rack, hands on the belt.
1. "Grow up ». Issue: lifting on toes. Repeat 5-6 times.
2. "Swing". Issue: Standing on toes, go to the outer edge of the foot and return to the starting position. Repeat 5-6 times.
3. Prevention of posture disorders
1. "Mill". I.p .: stand straight, legs slightly apart, arms along the body. Issue: swing, circular movements of the hands.
2 .I.p .: feet shoulder width apart, arms along the body.
Issue: Turn right, swing right hand behind - up, return to I.P. Repeat 4-5 times on each side.
3 .ip: sitting on the floor. Issue: leaning forward, trying to get the toes of the feet, return to I.P. . Repeat 4-5 times.
4. "On a kayak." I.p .: the same, legs apart, hands below.
Issue: turns right and left, simulating rowing in a kayak.
Repeat 4 times.
5. Jumping » in alternation with walking.
4. Breathing exercises " Pump". I.p.: - main stand.
Issue: torso tilt to the side - breath, while the arms slide along the torso. Straighten up, while loudly pronounce s-s-s - exhale.
5 . Water and hardening procedures.
The full version of the work is available.
Olga Mikhailova
Gymnastics after a daytime sleep (complexes No. 1–9, senior group)
primary goal gymnastics after daytime sleep - cheer up and muscle tone children, as well as to ensure the prevention of violations of posture and foot. Numerous studies recent years show that practically healthy children today make up only 5-10% of the total child population. The number of children with posture disorders per recent 30-40 years has increased by 3 times and, according to various studies, is 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 daytime sleep, where the main attention is paid to exercises aimed at the formation correct posture to strengthen the muscles of the foot and lower leg. This material includes complexes for children of the senior group. I have also developed complexes for children of secondary and preparatory groups.
Senior group
Exercise after sleep(complex number 1)
1. I. p: lying on your back, arms extended up; stretch with the crown and arms in one direction, with the heels in the other, pull the socks towards you; relax in i. p., repeat 2 times.
2. I. p .: lying on the stomach, arms bent in front, the head rests on the back surface of the fingers with the forehead; raise your head, stay in this position for 4-5 counts; return to i. p., repeat 4 times.
3. Sit in a right angle pose, legs together, stretch out your toes, hands in support behind; pull the socks towards you, return to and. p., repeat 4-5 times.
4. Stand near the bed. I. p .: legs together, arms lowered. "Window": interlace the fingers of the lowered hands in "lock", raise them up in "window" (inhale); put your hands down without untwisting your fingers (exhalation). Repeat 4-5 times.
5. I. p.: the same. "Swimmer": torso slightly tilt forward, straight arms also stretch forward (exhale, straightening, spread your arms to the sides (inhale). Repeat 4-5 times.
6. I. p .: legs slightly apart, arms lowered. "Airplane": spread your arms to the sides, tilt the torso to the right and left, while continuously pronouncing the sound "u-u-u". To have a break. Re-repeat again.
7. I. p.: legs together, arms bent at the elbows, hands down; make 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 drop down (exhalation)- 3 times.
Exercise after sleep(complex number 2)
1. I. p .: lying on your back, head, torso, legs - in one straight line, arms along the body. Press the chin to the chest (without raising the head, pull the socks towards you; stretch, aiming with the top of your head in one direction, with your heels in the opposite direction (for 4-5 accounts); relax in i. n. Repeat 2 times.
2. I. p.: the same; raise your head, socks - on yourself, stretch your arms forward, linger in this position for 4 counts; return to i. n. Repeat 4 times.
3. I. p .: lying on the stomach, arms bent in front, the head rests on the back surface of the fingers with the forehead; raise your head and shoulder girdle, hands in "wings", stay in this position for 4-5 accounts; return to i. n. Repeat 4 times.
4. Sit in a right angle pose, legs together, toes extended, hands in support behind; "Walking": 1- pull one foot towards you, 2 - lower the foot, at the same time pull the other 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 ( sequentially correct the feet, position of the pelvis, abdomen, shoulder girdle and position of the head); then we take a step forward and a step back with a return and. P. ; repeat again.
6. I. p.: main stand; 1 - hands forward, 2 - hands up, 3 - hands to the shoulders, 4 - and. P. ; repeat 4 times.
7. I. p .: feet shoulder width apart, hands on the belt - "Geese hiss": lean forward, take your hands back, pronouncing: "sh-sh-sh", return to and. P. ; repeat 4 times.
Exercise after sleep(complex number 3)
1. I. p .: lying on your back, arms extended up, press your chin to your chest, socks - on yourself; stretch the top of your head and arms in one direction, alternately with your heels in the other; relax in i. n. Repeat 2 times.
2. I. p .: on the back, arms bent, fingers touching the shoulders; raise your head, socks - on yourself, linger 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, the head rests on the back surface of the fingers with the forehead; raise the head and shoulder girdle, arms to the sides; stay in this position for 4-5 accounts; return to i. n. Repeat 4 times.
4. I. p.: the same; raise legs alternately, without lifting the pelvis from the bed, 5 times with each leg.
5. I. p .: the main stand near the bed; do "wings": bend your elbows, palms forward, thumb directed to the upper point of the shoulder; stay in this position; return to i. n. Repeat 4 times.
6. "The Bears": walking in place on the outside of the feet.
7. Breathing exercise gymnastics"Rooster". I. p .: stand up straight, legs apart, arms to the sides; clap your hands on your thighs and, exhaling, pronounce: "Ku-ka-re-ku" (4-5 times).
Exercise after sleep(complex number 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, hands forward, reach for your knees; stay in this position; return to i. n. repeat 4 times.
3. I. p .: lying on the stomach, arms bent in front, the head rests on the back surface of the fingers with the forehead; raise the head and shoulder girdle, hands on the belt; stay in this position for 3-4 counts; return to i. P. ; repeat 4 times.
4. I. p.: the same; raise the head and shoulder girdle, hands in "wings"; to the sides; V "wings"; return to i. P. ; repeat 4 times.
5. I. p.: sitting in Turkish, hands on the belt; 1 - hands to the shoulders, 2 - forward, 3 - behind the head, 4 - and. P. ; repeat 5 times. Follow your posture.
6. I. p .: we stand near the bed, feet shoulder-width apart, arms lowered. "Ocean is shaking": 1 - rise on toes, gently raise your hands forward; 2 - stand on your heels, lower your hands and take them back. Swing, pause and do it again.
7. Breathing exercise gymnastics"The ball burst". I. p .: legs slightly apart, hands down; spreading the arms to the sides - inhale; clap in front of you - slow exhalation on sound: "Sh-sh-sh-sh-sh" (4-5 times).
Exercise after sleep(complex number 5)
1. I. p .: lying on your back, arms along the body. 1 - arms to shoulders (inhale); 2 - raise your head (exhalation); 3 - the same, but arms to the sides; return to i. n. Repeat 3-4 times.
2. I. p.: the same; raise your head, socks - on yourself; pull the bent leg to the stomach, clasp it with your hands and touch your knee with your forehead; return to i. P. ; do the same with the other leg. Repeat 4 times with each leg.
3. I. p .: lying on the stomach, arms bent in front, the head rests on the back surface of the fingers with the forehead; 1 - raise your head and shoulder girdle with hand movements in "wings"; 2 - hands forward with clap; 3 - in "wings"; 4 - return to and. n. Repeat 4 times.
4. I. p.: the same; raise both legs at the same time; stay in this position for 4-5 accounts; return to i. n. Repeat 4 times.
5. I. p .: sitting on heels, knees together, back straight, hands on knees. join hands in "lock" above your head and turn your hands palms up, reach for 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. Sp .: the main stand near the bed. "Stork": bend one leg at the knee and place it with the foot on inside knee of a straight leg; spread your arms to the sides; stand for about 30 seconds; return to i. n. Perform the same on the other leg.
7. Breathing exercise gymnastics"Woodcutter". I. p .: feet shoulder width apart, arms along the body. Raise clasped hands up - inhale, lower down - slow exhale with pronunciation "Uh-h-h" (4-5 times).
Exercise after sleep(complex number 6)
1. I. p .: lying on your back, hands on the belt, legs straightened. Bend and unbend the legs at the knees alternately, sliding the feet on 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, linger for 4-5 counts; return to i. n. Repeat 4 times.
3. I. p .: lying on the stomach, arms bent in front, the head rests with the forehead on the back surface of the palms. Raise your head and shoulder girdle, arms to the sides; circular movements of the arms forward (5 times, return to the i. p. Repeat 4 times.
4. I. p .: lying on the stomach, the head rests on the forehead or cheek, arms bent in "wings" are lying on the bed. Raise both legs and move them "crawl" for 10 accounts; return to i. n. Repeat again.
5. I. p.: main stance near the bed, arms lowered. "We are growing": put hands together "lock", lift them up, twisting interlocked fingers; stretch up with arms and crown; do not tear off the heels from the floor; return to i. n. Repeat 2 times.
6. I. p .: main stance, hands on the belt. "Learning to dance": left leg successively retracted straight forward-to-side-back-to and. P. (watch your posture, pull the toe); repeat with right foot. Run each leg 4 times.
7. Breathing exercise gymnastics"Pump": And. p .: main stance, arms along the body. inhale (when straightening) and exhale while tilting the torso to the side and pronouncing the sound "S-s-s"(hands slide along the body, 6-8 times.
Exercise after sleep(complex number 7)
1. I. p .: lying on your back, hands on the belt, legs straightened. Press your chin to your chest, socks - on yourself; stretch, pressing your hands on the pelvic bones; relax in i. n. Repeat 2 times.
2. I. p.: the same. Bend the 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 the stomach, the head rests on the forehead, hands folded behind the back so that the back of the hands touches the 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, the lower leg is bent, lower hand bent and lies under the head, the upper one is in the stop position in front of the chest. Raise the straight overlying leg to an angle of 450, hold on weight for 4 counts, lower. 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. Transfer of body weight from one leg to another pronounce: "tic-tock", run 15 sec, pause. Repeat again.
6. "Elephant". I. p .: legs slightly apart, straight arms in "castle" behind the back. Slowly lean forward and down, while hands are raised up and forward ( "trunk", do not bend your legs; linger on 4 accounts; return to i. n. Repeat 3-4 times.
7. Breathing exercise gymnastics"Hedgehog". I. p .: sitting on the bed, legs together, emphasis with hands behind. Bend your knees and pull them up to your chest; straighten your legs, exhale slowly sound: "f-f-f-f", 4-5 times.
Exercise after sleep(complex number 8)
1. I. p .: lying on your back, arms along the body. Put your hands behind your head, elbows - to the sides - inhale; put your hands down - exhale. Repeat 4-5 times.
2. I. p .: lying on your back, hands on your belt, legs straightened. "Bike": bend and unbend the legs in weight at the same time, simulating "bicycle" movement. The pace of movement is slow. Pause, repeat again.
3. I. p .: lying on the stomach, arms bent in front, the head rests on the back surface of the fingers with the forehead. "Fish": raise your head, shoulder girdle, perform hand movements that imitate swimming breaststroke, 3 times for 10 seconds.
4. I. p .: lying on its side, the lower leg is bent, the lower arm is bent and lies under the head, the upper arm is in the stop position in front of the chest. Raise a straight leg and make movements with it, "drawing" toe 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 up. Sit down with a swing of the hands, hands on the belt, back straight; return to i. n. Repeat 5 times.
6. "Month". I. p .: standing near the bed, legs slightly apart, straight arms raised up with palms inward. Slowly tilt your torso to the side as low as possible. Do not bend your legs, do not turn your body. Hold for 3 counts, return to and. n. Repeat everything in the other direction. Run 3-4 times in each direction.
7. Breathing exercise gymnastics"Watch". I. p .: standing, legs slightly apart, hands down. Waving straight arms back and forth, pronounce: "Tick-tock" (10-12 times).
Exercise after sleep(complex number 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, socks - on yourself, 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 the belt, legs straightened. Bend both legs at the knees; straighten up; slowly lower straight legs. Repeat 4 times.
4. I. p .: lying on the stomach, arms bent in front, the head rests on the back surface of the fingers with the forehead. 1 - raise your head and shoulder girdle, hands in "wings"; 2 - hands behind the head (palms on the back of the head); 3 - hands in "wings"; 4 - return to and. n. Repeat 4-5 times.
5. I. p .: sit on your heels, hands down. Tilt the body forward without lifting the pelvis from the 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. n. Repeat on the other leg.
7. Breathing exercise gymnastics"Catch a Mosquito": a mosquito flies around the bedroom - on a long exhale, the children pronounce "z-z-z-z". They clapped their hands - they caught a mosquito, opened their hands, the ko-mar flew - "z-z-z-z" (3 times).
July
Complex No. 21
| Charging does not let you get bored, We start to wake up, And do exercises. Hands up, take in air, We release on the count of three, We pull our hands high, We breathe smoothly and easily We need to stretch our legs One, two, three, four, five We seem to run, And we make noise with our feet Turned sharply to our side, Reached the knee, On another barrel - We also do it freely and easily. Here we warmed up in bed, Quietly, we get up amicably, And with a free gait We will go along the bedroom, We hid our hands behind our backs, Bent over three or four We sat down, sat down, sat down, ran along the path. There are obstacles on the path, We will take the barricades. Raise your legs higher, do not rush, do not lag behind. Arms, legs and stomach, Charging does not let you get bored. | Full lungs of air are taken in through the nose and released in three counts with sharp movements. Calm, even breathing. Socks of the legs away from you, towards you. Bicycle movement. The forehead touches the knee. The same. They walk around their beds. Forward bends - straighten up. They walk along the health path. |
Breathing exercises:
"Balloons". Perform walking on the site. 1 - arms to the sides, up, inhale through the nose, clap your hands ("the ball burst"); 2 - hands to the sides, down, pronouncing "s-s-o or "sh-sh-sh" ("the ball went down").
"Train". Walk, imitating the movement of the wheels of a steam locomotive with bent arms, and say “choo-choo-choo”.
Complex No. 22
Gymnastics in bed.
1. Inhale calmly, exhale with a full breath.
2. Wiggle your fingers and toes.
3. Clench your fingers into fists.
4. Bend your arms at the elbows and, raising them above your head, connect them into a lock.
5. Stretch well with your whole body, causing an artificial yawn.
6. Lower your arms.
7. Rub your palms until warm.
8. "Wash" your face, neck with warm palms.
9. Pull the right leg with the heel, toe towards you.
10. Pull the left leg with the heel, the toe towards you.
11. Pull two legs together.
12. Bend over.
13. Sat down.
14. Lock your hands together and stretch with your palms turned up.
15. Mentally wish all relatives, friends, health, kindness and joy, good mood.
Prevention of flat feet. Walking along the health path.
Breathing exercises:
"Tiger on the Hunt".
Walking on the site, put your right (left) leg forward, put two hands on your knee with your palms, bending your back. Take two to four sharp breaths, head raised (“the tiger is looking for prey”).
"Hello Sunshine". I.p .: feet shoulder width apart, hands behind the back. Slowly raise your arms up, sliding along the torso, arms to the side, raise your head up (inhale), slowly return to ip ..
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 * back. Stretch in bed with your whole body, arms above your head stretch up, socks down. Stretch - inhale, relax - exhale. Repeat five times; pace is slow.
"Red Ears". I. p. - lying on your back. Rub the ears until redness, sensation of warmth (30-60 s). Each child performs at their own pace.
"Funny belly". I. p. - lying on your back, hands on your stomach. Inhale - strain abdominal wall, stick out the stomach. Exhale - draw in the stomach. Return to i. n. Repeat five to seven times; pace is slow. Direction: inhale through the nose, exhale through the mouth.
"Stretching the spine." I. p. - lying on your back, arms along the body. Pull your knees up to your stomach, wrap your arms around them. Reach your forehead to your knees for a count of ten. Return to i. n. Repeat five times; those moderate.
"Oh, those fingers." Rubbing fingers redness and feeling of warmth. Boys begin to perform the task with the left hand, girls with the right.
"Let's breathe." I. p. - lying on your back, hands chest chest. Inhale through the nose rib cage expands Exhalation - noisily, through the nose. Repeat five to seven times at a moderate pace.
"Cranked up." I. p. - lying on your back, arms along the body. Bend the body - inhale. Return to i. p. - exhale. Repeat five times; pace is moderate.
"We play." I. p. - sitting on the bed. Pick up the right foot. With the fist of the left hand, rub the foot until redness and a feeling of warmth. Return to i. n. I did the same with the left foot. Each child performs the exercise at an individual pace.
"Morse". Inhalation and exhalation occurs through the nose with the pronunciation of the sound [m]. When exhaling, tap the wings of the nose alternately with your fingers.
