- Morning exercise helps body to wake up faster, invigorate the mind and provide physical tone for the muscles.
- Regular exercise promotes weight loss.
- Properly selected training complexes improve blood circulation and normalize metabolism.
- Morning exercise is sometimes the only physical activity, so it cannot be neglected.
Here are 4 reasons why you should include morning exercises in your daily schedule. The main condition is constancy! We have prepared a special set of exercises that takes only 15–20 minutes.
Rules for building morning exercises
For a morning workout, calm exercises are suitable. The complex should be composed without including heavy loads on the body. The body after sleep is relaxed, the main task is stretch your muscles, improve blood circulation, saturate the body with oxygen and vigor. Besides power loads in the mornings are undesirable, the functioning of the cardiovascular system suffers.
The set of exercises for morning exercises includes:
- Warm up. Any physical complex should start with a warm-up. It prevents stretching, improves tone, increases blood flow to the muscles. Ligaments become more flexible. The warm-up takes about 5 minutes.
- Basic exercises. The rest of the charging complex takes 10-15 minutes. Exercises are more intense and work out different groups muscles.
Before starting charging, it is not forbidden to drink a glass of water, also do not forget to breathe calmly and deeply. Now in detail for each item.
Warm up
Warm-up exercises are based on rotation, bending and bending. They are aimed at restoring the functioning of the joints of the body.
1. Tilt back and forth, turn right and left.
- Slowly rotate your head clockwise and back.
Arms and Shoulders
- Rotate your shoulders. First the left shoulder, then the right, then at the same time.
- Mahi hands. Make movements up and down. Then left hand down, right hand up and try the other way around.
- Hands at chest level, bent at the elbows. Take them back, then to the sides.
- Swing your arms in front of your chest - to the right and to the left.
- Rotation of the hands in different directions.
torso
- Hands on the belt. Tilt first to one side, then to the other side.
- Rotation of the pelvis clockwise and vice versa.
- Bend and straighten your knees. Raise your right leg, then your left.
- Ankle rotation in different directions.
Do not forget that any physical activity must be accompanied by proper and healthy nutrition. For example, knowing about, perhaps it will become an integral part of your diet. Well, if you want to drop overweight then you need to know or another product.
Basic exercises
After a calm and restorative warm-up, move on to the main part. Start picking up the pace. good start basic complex with walking in place. Raise your knees high, breathe measuredly, step intensively.
Let's move on to the main part of the charge. Make approaches 8–13 times.
We begin to bend forward, while you need to try to get your hands to the floor. From the first time, it is impossible to bend over completely, but with constant training, the exercise is performed quite easily. The dynamics are average, the movements are smooth, they leaned over, lingered a little, got up.
Exercise 2
Move your legs. Make movements with straight legs forward and backward, left and right. Engage the left leg first, then the right leg.
Exercise 3
Lie on the mat, hands behind your head, legs should be bent at the knees. Start doing abdominal exercises. Lift your torso at a slight angle first, then raise your knees.
Exercise 4
Continue to sit, straighten your legs, recover your breath a little and begin to lean forward. Try to reach your fingertips with your hands, if possible, touch your knees with your chest.
Exercise 5
Stand in the starting position, hands on the belt, legs stand in a position shoulder-width apart. Begin to squat by stretching your arms forward. Try to move deeply, feel the tension in your legs.
Exercise 6
Get on your knees, hands on the mat. Start pushing. The amplitude is average, the back does not bend. If physical fitness allows, then do push-ups with a straight body.
Avoid basic mistakes when doing and completing exercises. Let's consider them in more detail.
- The basis of any physical activity is regularity. This also applies to morning exercises. Optimal exercise morning exercises4-5 times a week. In this case, a beneficial effect on the body is provided.
- If you feel that the load is great for you, reduce the number of repetitions. And vice versa. At the same time, do not try to include as much load as possible in charging. In this case, you can get very tired, and the purpose of charging is to get working capacity for the day, and not to lose strength.
- After charging is completed, check the pulse. He shouldn't exceed 120 beats per minute. If more - reduce the load.
You can complete a set of exercises for morning exercises contrast shower. It is not forbidden to drink water and have breakfast. It is advisable to include scrambled eggs or cereals in the menu.
A set of exercises for morning exercises on video
We have selected for you a video clip with a set of exercises that will help you get a general impression of how it should go. morning work-out and set an example to follow.
Thus, subject to a well-composed complex, charging is considered a good remedy increase efficiency and recuperation after sleep. but the effect lasts all day. In conditions of lack of time, you can limit yourself to a warm-up, but it is advisable to spend time on the main part.
How do you build your morning? Does it have time for exercise? Here are two questions to discuss in this issue and also we will be grateful for the likes, shares and other recommendations.
morning exercises- a set of physical exercises done immediately after sleep. Target morning exercises- “shake up” the body, excite it in moderation, that is, give work to the muscles, create a feeling of cheerfulness, dexterity, strength; increase the overall vitality and thereby ensure the fastest entry into daily work activities. Morning exercises improve the activity of the cardiovascular, nervous and respiratory systems, enhances metabolism, strengthens and develops muscles, contributes to the acquisition of good posture. By activating the activity of all organs and systems, exercise helps to improve health and increase overall physical training person.Morning exercises can be done by people of any age. Healthy people can do a set of exercises of morning exercises transmitted by radio. If it is not possible to use it, you can perform one or another set of exercises yourself. It is only necessary to choose the right exercises, taking into account age and gender, health status, as well as a number of basic hygienic and methodological requirements. Morning exercises should be done regularly, every day. Perform the exercises in the sequence indicated in the complex. Increase the load gradually. It is better to do it immediately after waking up (before gymnastics, be sure to empty the bladder, preferably the intestines). Classes should be held in a clean, ventilated room with an open window (in winter) and outdoors (in summer) in clothes that do not restrict movement (for men - in shorts and slippers, for women - in shorts, a T-shirt and slippers); while exercising, monitor your breathing. Inhalation should be done through the nose deeply, and exhalation through the mouth for a long time; breath to match the movement. Inhalation is usually done when the chest expands and the torso straightens out, exhalation occurs when constriction occurs. chest and the body is leaning. When there are no clearly defined phases of inhalation and exhalation in the exercise, it is necessary to breathe evenly all the time.
When doing morning exercises, you need to monitor your health and physical development; before the start of classes, and then every 3 months should be shown to the doctor. Take well after class water treatment- rubdown, shower (see Hardening of the body).
The exercises of each complex, as a rule, are compiled according to a specific plan or according to the so-called. typical scheme.
Morning exercises begin with walking or light jogging. This exercise is associated with deep breathing and prepares the body for subsequent physical work.
First exercise- sipping; its purpose is to straighten the spine, improve blood circulation in the muscles shoulder girdle and hands and prepare the body for subsequent more complex exercises.
Second exercise serves as arr. to strengthen the muscles of the legs, increases mobility in the joints of the legs, improves blood circulation.
Third and fourth exercises strengthen the muscles of the trunk, back and abdomen, increase the mobility of the spine and improve the activity of the abdominal organs. These exercises require the work of many muscles and therefore it is recommended to do exercises with a small load after them.
Fifth exercise- for the muscles of the arms and shoulder girdle.
Sixth exercise- to strengthen the lateral muscles of the body and improve the activity of the abdominal organs.
Seventh exercise- swing exercises to increase mobility in the joints of the arms and legs.
Eighth exercise- jumping or running; serves to enhance the overall metabolism in the body, increase the activity of the respiratory and circulatory organs.
Ninth exercise, so-called. the final, serves to calm the activity of the respiratory and circulatory organs.
Using the specified typical scheme, everyone can make the most suitable charging complex for themselves. To select a complex, it is best to use the literature indicated at the end of the article or consult a specialist (physician). Here are some examples of complexes.
Complexes of morning exercises for children
preschool age (4 - 6 years).
Complex number 1.
First exercise. "Pull up."
Starting position - put your feet shoulder width apart.
Fulfillment: raise your hands up - inhale; lower through the sides down - exhale. Repeat the exercise 4-6 times, the pace is slow.
Second exercise. "Skater".
Fulfillment: tilt the torso to the right, bending the right leg at the knee (exhale); accept initial position- breath. The same on the other side. Repeat the exercise 4 times in each direction, the pace is medium.
Third exercise. "Woodcutter".
Starting position - legs apart, arms up, hands together.
Fulfillment: lean forward, lower your hands down, passing them under your feet, - exhale. Straighten up, raise your hands up - inhale. Repeat the exercise 4-6 times, the pace is slow.
Fourth exercise. "Slaps front and back."
Starting position - legs apart, arms to the sides.
Execution: clap with hands from behind, clap with hands in front. Make 6 - 8 claps. Breathing is even, the pace is fast.
Fifth exercise. "Tick-tock."
Starting position - legs apart, hands behind the back.
Execution: tilt the body to the right, and then to the left. Do 4 - 6 times in each direction, breathing is uniform, the pace is average.
Sixth exercise. "Zaychik - jumper."
Starting position - bend your arms at the elbows, palms forward.
Execution: jumping on two legs. Do 12-16 jumps and move to a step in place, breathing is uniform, the pace is average.
Complex number 2.
First exercise. "Pick up the stick."
Fulfillment: raise the stick up, bend in the chest - inhale; lower the stick down - exhale. Do the exercise 4-6 times, the pace is slow.
Second exercise. "Step over the stick."
Starting position - stick in front, hands down.
Fulfillment: alternately bending the legs at the knees, step over the stick forward and back. Do the exercise 4-6 times, the pace is slow, breathing is even.
Third exercise. "Turn right, turn left."
Execution: turn the body to the right and then to the left. Do the exercise 4-6 times in each direction, the pace is medium, breathing is uniform.
Fourth exercise. "Tick-tock."
Starting position - legs apart, stick behind the back.
Execution: tilt the body to the right, and then to the left. Do the exercise 4-6 times in each direction, the pace is medium, breathing is uniform.
Fifth exercise. "Higher and higher and higher."
Starting position - stick in front, hands down.
Fulfillment: raise the stick forward down and lower, then forward and lower, forward up - lower and, finally, to the very top and lower. Do the whole cycle of movements 3-4 times, the pace is medium, breathing is uniform.
Sixth exercise. "Jump over the stick."
Starting position - the stick lies in front on the floor, across, at a distance of 10 - 15 cm from the feet of the practitioner.
Fulfillment: jump over the stick with a push of two legs, turn around and jump again. Do 4 - 6 jumps. Finish the exercise with a slow walk. The movements of this complex can also be done with hoops.
To make the child more willing to perform the exercises, they are associated with familiar images. For example, in order to perform the Stretch Up exercise, you need to show the child how big he will be when he grows up. To make the child more willing to perform the “Tick-tock” exercise, you can remind him of the pendulum in the clock, etc. When doing the exercises, special attention should be paid to breathing, make sure that the child breathes through the nose, does not hold his breath. In those exercises in which the phases (periods) of breathing are clearly expressed, you can pronounce the words characteristic of this movement, for example, “uh”, “oh” (when leaning forward in the “Lumberjack” exercise). For movements, it is necessary to widely use objects that children like to play with: sticks, flags, hoops, balls, etc.
Complex of morning exercises
for children of primary school age
(7 - 10 years).
Starting position - hands on the back of the head.
Fulfillment: rise on toes, arms up - inhale; return to the starting position - exhale. Do the exercise 5-6 times, the pace is slow.
Fulfillment: sit down on toes, touch the floor with your fingers from the outside - exhale; straighten up - inhale. Repeat the exercise 5-6 times, the pace is medium.
Third exercise. "Bend forward to the right (left) with a pop under the feet."
Starting position - legs apart (wide), arms to the sides, palms up.
Fulfillment: tilt the torso forward to the right to the knee of the right leg and clap your hands under the leg - exhale; return to the starting position - inhale. Do the exercise in each direction 4-6 times, the pace is average.
Fourth exercise. "Tilts of the body to the right and left."
Starting position - hands up, fingers to lock with palms up, feet together.
Fulfillment: tilt the torso to the right, and ventures to the left. Do the exercise in each direction 4-6 times, breathing is uniform, the pace is average.
Fifth exercise. "Swinging movements of the hands."
Starting position - legs apart, feet parallel, hands clenched into fists.
Execution: raise left hand up - take the right back; change hand position. The movement is continuous, soft, without sharp jerks, do 6-8 times, breathing is uniform.
Sixth exercise. "Jumping in place".
Fulfillment: make 4 jumps - legs together and 4 - legs apart. Repeat each cycle of movements 4 - 6 times (16 - 24 jumps), breathing is uniform, the pace is average. At the end of the jumps, move to a step in place - first quickly and then slowly.
Seventh exercise.
Calming movements: walking on toes with deep breathing.
When carrying out this set of exercises, special attention should be paid to the correct starting positions before the exercises and correct posture. You also need to watch your breathing. After exercises that caused an increased and rapid heartbeat and breathing (after jumping, squatting), you need to pause for 30-90 seconds (walk around the place or around the room). Morning exercises should not cause fatigue in children.
Complexes of morning exercises for adults with a small physical fitness.
Exercises for men.
First exercise. "Sipping".
Starting position - legs apart, feet parallel.
Fulfillment: raise your hands up with lifting on your toes - inhale; lower your arms through the sides down, at-five starting position - exhale. Repeat the exercise 4-6 times, the pace is slow.
Second exercise. "Squatting".
Starting position - hands on the belt.
Fulfillment: sit down, hands forward - exhale; return to the starting position - inhale. Repeat the exercise 6-8 times, the pace is medium.
Third exercise. "Forward bending of the torso".
Starting position - legs apart, feet parallel, arms forward, hands clenched into fists.
Fulfillment: lean forward, arms back, unclench the hands - exhale; return to the starting position - inhale. Repeat the exercise 6-8 times, the pace is medium.
Fourth exercise. "Tilts to the sides."
Starting position - legs apart (wide), arms to the side, palms up.
Fulfillment: turn the torso to the right and, making [clone forward, touch the heel of the right leg with the fingers, exhale; return to the starting position - inhale. The same - on the other side. Do the exercise in each direction 6-8 times, the pace is average.
Fifth exercise. "Circular movements of the hands."
Starting position - hands forward, hands clenched into a fist.
Execution: 4 circular motion hands down, back, up, forward and 4 hand movements in the opposite direction. Do each cycle of 4 movements 4 times, breathing is uniform, the pace is medium.
Sixth exercise. "Stress lying down."
Starting position - main stance.
Execution: squat down with your hands resting on the floor in front of you, push your legs back into the lying position, return to point-blank, crouching, and then straighten up. Do the exercise 4-6 times, breathing is uniform, the pace is slow.
Seventh exercise. "Turn of the torso to the side."
Starting position - legs apart shoulder width apart, hands in front of the chest.
Fulfillment: turn the torso to the right, straighten the right arm to the side with the palm up, look at it - inhale; return to the starting position - exhale. The same on the other side. Do the exercise in each direction 4-6 times, the pace is average.
Starting position - hands on the belt.
Fulfillment: 2 jumps - legs together, 2 - legs apart. Do 30 - 40 jumps, breathing evenly. After jumping, switch to a calm walk.
Exercises for women.
First exercise. "Sipping".
Starting position - hands to the shoulders.
Fulfillment: raise your hands up, putting your right foot back on the toe, - inhale; put your foot, hands to the stoves - exhale. Repeat the exercise 4-6 times, the pace is slow.
Second exercise. "Forward bend with squat."
Starting position - main stance.
Fulfillment: lean forward, sit down on one leg, set the other aside, touch the floor with your toes - exhale; return to the starting position - inhale. Repeat the exercise 6-8 times, changing the position of the legs, the pace is medium.
Third exercise. "Raising the legs forward."
Starting position - arms to the sides, palms up.
Fulfillment: raise the right leg forward to a right angle and clap your hands under it - exhale; return to the starting position - inhale. Do the same with the other leg. Repeat the movement for each leg 6-8 times, the pace is medium.
Fourth exercise. "Emphasis lying behind."
Starting position - sit on the floor and rest your hands on the floor from behind.
Fulfillment: raise the pelvis and go to the emphasis lying behind - inhale; return to the starting position - exhale. Do the exercise 6-8 times, the pace is medium.
Fifth exercise. Lying leg raise.
Starting position - lie on your back, stretch your arms along the body.
Fulfillment: raise the right leg up to a right angle, lower it. Do the same with the left leg, lower, raise and lower both legs 2 times and then repeat the entire cycle of movements from the beginning. Do each cycle of movements 3-4 times, the pace is medium, breathing is uniform.
Sixth exercise. "Bends in the hands in an emphasis while standing."
Starting position - stand facing the chair at a distance of a large step, lean your hands on its back.
Fulfillment: bend your arms, touch the back of the chair with your chest, raise your leg - inhale; return to the starting position - exhale. Do the exercise 6-8 times, the pace is medium.
Seventh exercise. "Turn of the body with the movement of the hand."
Starting position - legs apart at shoulder width, hands on the belt.
Fulfillment: turn the body to the right, take the right hand to the side with the palm up, look at it - inhale; return to the starting position - exhale; do the same exercise on the other side. Repeat the exercise 4-6 times in each direction, the pace is medium.
Eighth exercise. "Jumping in place".
Starting position - main stance.
Fulfillment: jump in place of the legs apart, arms to the sides, with the second jump to take the starting position. Make 20 - 30 jumps, breathing is uniform, the pace is average. After jumping, switch to calm walking in place.
Ninth exercise.
The final movement is walking on toes with a deep breath in and out.
When performing exercises of these complexes, the load should be adjusted independently, depending on well-being. During the first lessons, the number of repetitions of each exercise should be minimal, and then, as you get involved in classes, it should be increased to the number indicated in each exercise. Between exercises, you need to take a rest (from 30 to 60 seconds), during which it is good to use walking with deep breathing and muscle relaxation.
Complexes of morning exercises
for older and older people
with little physical fitness.
Exercises for men.
First exercise. "Sipping".
Starting position - hands on the belt.
Fulfillment: spread your arms to the sides, palms up, rise on your toes - inhale; return to the starting position - exhale. Do the exercise 4-6 times, the pace is slow.
Second exercise. "Squatting".
Starting position - stand at a step distance from the chair, hold on to the back.
Fulfillment: sit down without taking your hands off the back of the chair - exhale, straighten up - inhale. Do the exercise 6-8 times, the pace is slow.
Third exercise. "Turn of the body with the movement of the arms."
Starting position - legs together, arms up.
Fulfillment: turn the torso to the right, arms to the sides, palms up, look at the palm of the right hand - inhale; return to the starting position - exhale. Do the same on the other side. Repeat in each direction 4-6 times, the pace is medium.
Fourth exercise. "Emphasis lying behind."
Starting position - sit with your legs apart, emphasis with your hands behind.
Fulfillment: raise the pelvis and go to the emphasis lying behind - inhale; sit down - exhale. Do 6 - 8 times, the pace is slow.
Fifth exercise. "Movement of the legs in the supine position."
Starting position - lie on your back, arms along the body.
Execution: bend your knees and pull them to your chest, straighten them at a right angle and slowly lower them. Do the exercise 5-6 times, breathing is uniform, the pace is slow.
Sixth exercise. "Bends of the arms in emphasis lying in front of the chair."
Starting position - lying down, hands in front on a chair.
Fulfillment: bend the runi at the elbows, touch the chair with the chest, turn the head to the right (left) - exhale; straighten your arms - inhale. Do the exercise 6-8 times, the pace is medium.
Seventh exercise. "Running in Place"
Starting position - bend your arms at the elbows, relax your hands.
Fulfillment: run in place for 30 - 40 seconds. After running, switch to slow walking in place. Breathing is even, vigorously work with your hands, raise your hips higher.
Exercises for women.
First exercise. "Sipping".
Starting position - lower your arms down, connect your hands.
Fulfillment: raise the hands connected in the hands up, turning the palms up, - inhale; separate the hands and lower the arms through the sides down to the starting position - exhale. Repeat the exercise 4-6 times, the pace is slow.
Second exercise. "Squatting".
Starting position - stand at a distance of half a step from the chair.
Fulfillment: sit down, lean on the chair with your hands - exhale; pushing off the chair with your hands, straighten up - inhale. Repeat the exercise 6-8 times, the pace is slow.
Third exercise. Torso forward and backward.
Starting position - put a straight leg on a chair, arms up.
Fulfillment: lean forward, touch the toes with your hands - exhale; straighten up with a subsequent tilt back - inhale. Do the exercise 6-8 times, the pace is slow.
Fourth exercise. "Turns of the body to the right and to the left."
Starting position - sit on a chair, hands in front of the chest, legs stretch forward.
Fulfillment: turn the body to the left, take the left hand to the side up - inhale; return to the starting position - exhale. The same on the other side. Repeat the exercise in each direction 4 times, the pace is slow.
Fifth exercise. "Raising the legs".
Starting position - sit on a chair, resting on your hands behind.
Fulfillment: raise the right leg, lower. The same - left. Do the exercise 8-10 times for each leg, breathing is uniform, the pace is average.
Sixth exercise. "Bends of arms in an emphasis while standing."
Starting position - stand at a distance of a large step from the back of the chair and lean on it with your hands.
Fulfillment: bend your elbows, touch the back of the chair with your chest, turn your head to the right (left) - inhale; return to the starting position - exhale. Repeat the exercise 6-8 times, the pace is slow.
Seventh exercise. "Walking in Place"
Starting position - the main stance, bend your arms at the elbows.
Execution: walking in place (45 - 60 seconds) with high knees and energetic work of the hands. The pace is average, breathing is uniform.
Particular attention during these complexes should be paid to the pace of the exercises. In the first lessons, it should be slow, and only as the body is drawn into work, it is brought to medium and even fast, if this, of course, is determined by the nature of the exercise. After the most intense exercises, in this case for men after the 2nd and 6th, and for women after the 2nd, 3rd and 6th, you need to take short breaks from 30 to 60 seconds, which are best filled with active forms rest - walking with deep breathing. Monitor the correctness of breathing, do not hold it, avoid straining. When performing all exercises, avoid sudden movements, they should be performed gently, as accurately as possible, in accordance with the description.
Lit.: Gugin A. A., Morning gymnastics for a schoolchild, M., 1954; Gray N., Gymnastics for everyone, M., 1955; Zhuravlev E.P. and Yananis S.V., Daily gymnastics for men, 5th ed., M., 1956; them, Daily gymnastics for women, 5th ed., M., 1956; Machinsky V. I., Physical Culture in the mode of the day, M., 1956; Physical culture in old age, under the general. ed. Sarkisova-Serazini I. M., M., 1956.
In accordance with physical development, health status, level of fitness and level of general physical fitness, schoolchildren are divided into three medical groups: basic, preparatory and special.
The main medical group includes children and adolescents without deviations in the state of health (or with minor deviations) who have sufficient physical fitness. The students of this medical group perform morning exercises without restrictions.
The preparatory medical group includes children and adolescents with minor deviations in physical development and health status, as well as insufficient physical fitness. In this group, you can perform the same morning exercises as the main one, but subject to the gradual mastering of exercises that place increased demands on the body. Schoolchildren of the preparatory medical group need additional training sessions to increase the level of physical fitness.
The special medical group includes students with such deviations in health status that are a contraindication to increased physical activity. Schoolchildren of this group are recommended to include in the complex of morning exercises the exercises offered according to a specially designed program in the normal school regime. Children and adolescents with significant deviations in the state of health need to select exercises for morning exercises of a therapeutic orientation (exercise therapy).
From the point of view of physiological science, hygienic gymnastics is most appropriate in the morning. After waking up, the body is not able to quickly start working with a full load, since the excitability of the central nervous systems s is lowered, some lethargy, drowsiness is observed, working capacity is usually somewhat reduced. Evenly affecting the muscles, morning exercises activate breathing and blood circulation, eliminate congestion in soft tissues and internal organs. Daily morning exercises develop the habit of systematic studies exercise. It consists of general developmental exercises that are performed without objects or with objects (dumbbells, balls, ropes, expanders, rubber bandages, etc.). The approximate duration of classes is from 8 to 20 minutes. Exercises are performed in a certain sequence. First, sipping, which improves breathing and blood circulation. Then exercises for the muscles of the arms and shoulder girdle, torso and legs. After that, you can move on to jumping and running, which have a positive effect on metabolic processes in the body. Morning gymnastics ends with exercises that normalize the activity of the circulatory and respiratory organs. After charging, you need to take a shower.
When performing morning exercises, certain rules should be observed:
1. Gymnastics must be done at the same hours - a break in classes is allowed only in cases of any acute illness.
2. Charging should be done on an empty stomach, rinsing your mouth.
3. Performing exercises should be combined with air hardening. The room must be ventilated, and if the weather permits, charging can be carried out on fresh air(on the veranda, in the yard).
4. Correctly and accurately perform each individual exercise, doing it with sufficient muscle tension and a brisk pace. At the same time, it is necessary to monitor the completeness and freedom of movement in the joints.
5. During the exercises, you need to monitor the correctness of breathing, try not to hold it, breathe through the nose, with a full chest, commensurate the rhythm of breathing with movements. If during or after exercise headaches or other discomfort, it is recommended to consult a doctor.
6. It is advisable to perform exercises to music.
7. Difficulty of exercises, general exercise stress should increase gradually, in accordance with the capabilities of those involved.
Approximate option
morning exercises for schoolchildren
main medical group
1. Starting position (i.p.) - main stance (o.s.). Raise your arms up to the sides and inhale. Lower your arms with a full tilt forward, exhale. Repeat the exercise 6-8 times.
2. Walking in place at a pace of 70-80 steps for 1 minute
3. I. p. - hands in front of the chest. Perform jerky movements with the elbows back, connecting the shoulder blades. Repeat the exercise 8-12 times.
4. I. p. - hands on the belt. Perform circular movements with the body (with a large amplitude) either in one direction or in the other. Repeat 6-8 times.
5. I. p. - lying on your back, put your toes under the support. Rise to a sitting position, then return to and. n. Repeat 8-14 times.
6. I. p. - hands on the belt. Perform 10-20 squats.
7. I. p. - hands forward, to the sides. Make a swing with the left foot to the right hand. Attach a leg. Perform the same exercise with the other leg. Repeat 6-10 times.
8. I. p. - emphasis lying. Perform flexion and extension of the arms 5-15 times.
9. I. p. - about. With. Raise your hands up, take a breath. Relax your hands down, leaning forward and half-crouching, exhale. Repeat 6-8 times.
10. Perform squats followed by bouncing when standing up. Repeat 3-5 times.
11. Slow run for 1-3 minutes.
12. Walking for 1-2 minutes with deep breathing, at the same time, hands should be periodically raised slowly up and relaxed through the sides with a half-tilt.
A set of morning exercises
Contents of the 1st complex:
1. Walk slowly. Breathing is uniform; 2-3 steps - inhale, 3-4 - exhale. Keep your head and torso straight. Hands perform free movements. (Load dosage 20-30 seconds).
2. Sipping. From ip - the main stance, hands to the shoulders, elbows down, in 2 counts (to yourself) raise your arms up - to the sides, bend in the thoracic part of the spine and rise up - inhale. On the next 2 counts (but more slowly), lowering your hands to the starting position and tilting your head forward - exhale. (Load dosage from 5-6 to 9-10 times).
3. Tilts to the side. I.p. - main stance, legs shoulder-width apart, arms to shoulders, elbows slightly pressed, chest forward for 2 counts, tilt the torso to the left, raise your arms up, look up - inhale, for the next 2 counts, return to ip. The same - on the other side. (Load dosage from 9-10 to 13-14 times).
4. Squats. I.p. – o.s. Feet on the width of the foot, socks parallel. On 2 counts, slowly bending your knees and spreading your knees to the side, lower yourself into a semi-squat, relying on a full foot, arms forward, palms down. Straighten up for 2 counts. When lowering - exhale, when straightening - inhale. (Load dosage from 9-10 to 13-14 times).
5. Walking is soothing. Relax your arms and shoulders, breathe deeply. (Load dosage 45-50 seconds).
6. Rotation of brushes. I.p. - o.s., arms to the sides, hands clenched into a fist for 4 counts circular movement of the hands up - back - down - up. For the next 4 counts, circular movements in the opposite direction. Keep straight, arched, breathing is arbitrary. (Load dosage from 6-7 to 9-10 times. At the beginning, perform at an average pace, then more slowly and with greater effort).
7. Touching the floor with your foot. I.p. - o.s., right leg in front on the toe, hands on the belt, torso straight. For 7 counts, alternately touch the floor with the heel and toe. Put your foot on the count of 8. The same with the left foot. Breathing is arbitrary. (Load dosage from 4-5 to 6-7 times).
8. Run in place. (Dosage 140 steps per 1 minute, 2-3 minutes).
Contents of the 2nd complex:
1. Walking slowly with a gradual increase in pace. (Load dosage 40-45 seconds).
2. Flexion and extension of the arms. I.p. - legs apart, hands in front, fingers interlaced with palms outward. 1- bend your arms by force, hand on the chest, palms inward - inhale. 2 - force straighten your arms in ip. - exhale. (Load dosage 13-14 times)
3. Lifting on socks. I.p. stand at some object, forefoot on the edge of a plank 3-4 cm thick. 1-8 alternately raising and lowering on toes, arms forward. 9-16 - calm walking in place with deep breathing. (Load dosage from 5-6 to 7-8 times).
4. Tilts to the sides. I.p. - o.s., legs apart, arms to the sides. 1-2 tilts to the left, left hand behind the back, right behind the head - exhale. 3-4 - i.p. - breath. The same - on the other side. When tilting to the left, bend the right leg, when tilting to the right, bend the left. (Load dosage from 10-11 to 13-14 times).
5. Squats. I.p. - stand with your right side to the back of the chair, put your right hand on the back, your left hand on your belt. 1-2 - sit down on the right leg, left leg forward (bend or straight) - exhale dash, 3 - put the left foot to the right, 4 - stand up and turn to the chair with the other side - exhale. The same with the other leg. (Load dosage from 5-6 to 7-8 times, deep squat, swing leg straight).
6. Walking slowly. (Load dosage 30-40 seconds)
Contents of the 3rd complex:
1. Walking is slow, with some acceleration towards the end. (Load dosage 1 minute)
2. Sipping. I.p. - standing, feet shoulder-width apart. On 1-2 (count) - take your hands back to the sides, turning your palms up, bend tensely in the thoracic part of the spine, rise on your toes, look up, take a deep breath: on 3-4 (count) return to I.p. - relax, lower your shoulders and head slightly forward - exhale. (Load dosage from 10 to 12 times).
3. Tilts to the sides. I.p. - Feet shoulder width apart. 1-2 - springy tilt to the left, right hand swing to the side - up above the head, left hand behind the back: 3-4 - changing the position of the hands, springy tilt to the right, breathing arbitrarily. (Load dosage 12-13 to 14-15 times in each direction, with a pause, with a large amplitude).
4. Walking is soothing with deep breathing. (Load dosage up to 1 minute)
5. Tense deflection. I.p. - standing with your back to the two chairs made up (seats). 1 - put the lower leg of the left leg on the seat of the chair, pull the toe, hands on the back of the nearest chair; 2-3, bending tensely, lean forward (back), move your hands to the back of a distant chair, actively helping to bend, - inhale; 4 - i.p. - exhale. The same with the right foot. (Load dosage from 4-5 to 6-7 times with both legs).
6. Breathing exercise. I.p. - o.s., left hand on the chest, right on the stomach; 4 times - abdominal breathing, 4 times - chest breathing, 4 times - mixed breathing. (Load dosage 3-4 times)
2. A set of physical education exercises
1. I.p. - hands behind head. 1-2 - take your elbows back, bend over - inhale, 3-4 - sp. - exhale (8-10 repetition).
2. I.p. - leg stance apart. 1 - arms to the sides, turn the head to the left, 2 - rise on toes, tilt the head back, hands up with palms inward, 3 - turn the head to the right, arms to the sides, 4 - i.p. (8-10 repetition).
3. I.p. - hands behind head. 1 - turn the torso to the right, arms to the sides, 2 - ip, 3-4 - the same to the left, 5 - half squat, arms up, 6 - ip, 7 - half squat, arms forward, 8 - and. P. (4-6 repetition).
4. I.p. - arms bent at the elbows. For each account, “shaking” with brushes (for 16-32 accounts).
5. I.p. - hands to shoulders. 1 - half squat, left hand up, right hand forward, head turn to the right, 2 - ip, 3 - half squat, right hand up, left hand forward, head turn to the left, 4 - ip. (4-6 repetition). Take the position of correct posture and maintain it for 5-6 seconds.
3. A set of gymnastics exercises before classes
On command, take the position of correct posture and maintain it for 5-6 seconds.
1. Walking in place with high legs, guarding the correct posture (for 32-48 counts).
2. I.p. - stand legs apart with hands behind the head. 1-2 - torso tilt back, arms to the sides - inhale, 3-4 - ip - exhale (8 repetitions).
3. I.p. - wide leg stance apart, hands on the belt. 1 - turn the body to the right, bending the right, arms to the right, 2 - the same to the left (6-8 repetition).
4. I.p. - hands on the belt. 1 - lunge to the right, arms to the sides, 2 - ip, 3 - semi-squat, arms up, 4 - ip, 5-8 - the same to the left (4-6 repetition).
5. I.p. - crouching emphasis. 1-2 - stand up, right back on the toe, arms up, bend over - inhale, 3-4 - ip. - exhale, 5-8 the same, left back (4-6 repetition).
6. I.p. - walking in place, maintaining the correct posture (for 32-48 accounts). While walking in place for 4 steps - hands through the sides up - inhale, for the next 4 - hands down - exhale. (4-6 repetition).
7. I.p. – o.s. 1 - right to the right to the toe, left hand up, right hand forward, 2 - ip, 3-4 - the same with the left hand to the other side with a change in the position of the hands. (4 repeat).
4. A set of exercises for the formation of posture
We offer a complex gymnastic exercises for the prevention of osteochondrosis.Exercises of this complex can be performed from 1 to 6 times a day, repeating each of them 4-5 times at a slow pace, until pain is feasible (if any), with the maximum possible range of motion. When performing exercises, pull your toes towards you. At the end of each movement and at the end of each exercise (where possible) you need to do a static tension. At first, the tension should be from two to four seconds, gradually bring it up to 8-10 seconds. When releasing tension, you should exhale completely with a sound.
I.p .: stand legs apart, hands in front of the chest, fingers interlaced into the lock. Turn the body, head, arms to the right; then stretch your arms forward, turning your hands with your palms away from you, with a static delay to the right; exhale. The same to the left.
I.p.: the same. Hands forward, then turning the torso and head to the right, take the right elbow back, twisting the hands with the palms away from you. With the left hand, press on the right hand with tension (while looking at the right elbow so that the muscles of the neck tense); exhale. The same to the left.
Turning your torso to the right, raise your arms above your right shoulder, turning your hands with your palms away from you. Press with the left hand on the right; exhale. The same to the left.
I.p .: stand legs apart, hands behind the head, fingers in the “lock”. Turn the body to the left, spread the elbows, bend in the SP, bring the elbows together, tilt the head down, press the back of the head with the brushes several times. The same to the right.
I.p .: stand legs apart, hands down to the castle. Make a circle with your hands to the right, while turning your hands outward. The same to the left.
Exercises with a gymnastic stick. I.p .: leg stand apart, gymnastic stick below. Turning the torso to the right, stretch the right arm up and to the side. Press the stick with your left hand, exhale. The same to the left.
I.p .: stand legs apart, stick down, grip from above. Raise your arms up above your head, make three torso forward, three back, three to the right, three to the left, then three turns of the torso to the right and three to the left. Exhale after each series of movements.
I.p .: stand legs apart, stick behind the back below. Make three turns of the torso to the right, pressing the stick on the left thigh. The same to the left.
I.p .: stand legs together, stick on the shoulders. Make three torso tilts to the right, left, forward, and backward, then three turns of the torso to the right and left, while bending the legs at the knees. Exhale after each series of movements.
I.p .: sitting on the heels, hands in front of you. Bring the right hand through the top behind the back, and the left through the bottom, hands in the lock. Hold the pose for 5 seconds. The same, changing the position of the hands.
I.p .: sitting legs together, hands forward. Bend the right knee and cross it over the left thigh. Bring your left hand under bent knee. Bring your right hand behind your back and slowly twist the torso, trying to connect your hands. The head is turned to the right. Hold the pose for three to five seconds. Come out of the pose slowly, turning your head, then arms, torso, straighten your legs. The same on the other side. Breathing is arbitrary.
I.p .: lying on your back, arms along the body. Slowly regroup, while taking a deep breath. Maintain the pose for as long as you can hold your breath. Then exhale slowly, returning to the I.P.
I.p .: emphasis lying on bent arms. Take a slow, smooth breath, holding your breath. Bend in the back, slightly straightening the arms. Hold the pose for three to five seconds. Return to I.P.
I.p .: sitting on the heels, hands down. Slowly lean forward, as low as possible, put your hands behind your back. Hold the pose for five to thirty seconds. Return to I.P.
I.p .: lying on your back with bent legs, hands behind your head. Turn your knees to the right and touch the floor with them, head to the left. Do not lift your elbows off the floor. The same to the left.
As a rule, with age, as a result of weakening of the muscles of the legs and torso, incorrect or forced position separate parts body at work or at home posture worsens. The constant use of special selected exercises will help maintain a correct and beautiful posture for many years.
I.p. - hands down to the castle. 1-2. Hands up - down, rise on toes, bend. 3-4. I.p.
I.p. - standing at the support, hands on the support. 1-2. Rise on your toes, bend, spread your shoulders. 3-4. I.p.
I.p. - hands on the belt. - 1-2. Half tilt forward, rise on your toes, look forward. 3-4. I.p.
I.p. - a stick from behind with a grip on the ends from below. 1-2. Leaning forward, bending over, take the stick back - up. 3-4. I.p.
I.p. - a stick on the shoulder blades with a grip on the ends. 1-2. Tilt to the left. 3-4. I.p. 5-8. The same to the right.
I.p. - standing with your back to the wall at a distance of a step. 1-4. Tilt back, arms up and back with support against the wall, bend over, head back, look at the palms. 5-8. I.p.
I.p. – o.s. 1-2. Sit on your toes, hands behind your back. 3-4. I.p.
I.p. - emphasis lying on the stomach. 1-2. Straighten your arms, bend over. 3-4. I.p.
I.p. - emphasis sitting behind. 1-2. bend over. 3-4. I.p.
I.p. - sitting on the floor. Lie on a support (bench). 1-2. Leaning backwards. 3-4. I.p.
I.p. - lying on the floor on the stomach in front of the gymnastic wall. 1-2. Fingering the slats from the bottom up, bend over. 3-4. I.p.
5. A set of exercises to regulate body weight
It is possible to use any proposed set of exercises with an increase in the dosage of the load.
6. A set of exercises for development physical quality"flexibility":
Cervical spine.
Exercise 1. I.p. - standing, feet shoulder-width apart.
1-4 - head tilt to the right, the same in the other direction. Repeat 2 times.
Exercise 2. I.p. - standing, feet shoulder-width apart.
1-4 - tilt the head forward, trying to "curl up" as it were.
Same back. Repeat 2 times.
Exercise 3. I.p. - standing, feet shoulder-width apart.
1-4 head turn to the right.
Exercise 4. I.p. - standing, feet shoulder-width apart.
1-4 – circular rotation heads to the right.
The same on the other side. Repeat 2 times.
Shoulder joints.
The shoulder girdle is involved in respiratory movements, the high mobility of his joints affects the amount of inhalation and exhalation. In addition, good mobility in the shoulder joints is extremely important for maintaining the correct, beautiful posture.
Exercise 1. I.p. - standing, feet shoulder width apart, arms to the sides.
1-7 - “hug your shoulders, trying to raise your elbows higher and move your fingers as close to the spine as possible.
8- i.p. Repeat 8 times.
Exercise 2. I.p. - standing at a step distance facing the back of the chair, feet shoulder-width apart.
1-7 - leaning forward, put your hands on the back of the chair and, without bending your elbows, stretch shoulder joints to the floor;
8 - i.p. Repeat 8 times.
Exercise 3.I.p. - standing, bend the right arm with the elbow up so that the fingers touch the shoulder blades.
1-7 - pressing the left hand on the right elbow, try to lower the palm lower;
8 - change the position of the hands. Repeat 4 times.
Exercise 4. I.p. Standing, feet shoulder-width apart, hands forward.
1-7 bend the right hand to the glue shoulder, take the right elbow with the left, pressing on it, try to bring the right hand closer to the left shoulder;
The same on the other side. Repeat 4 times.
Exercise 5. I.p. - standing with arms folded behind your back.
1-7 - take the brush of one by the elbow of the other hand;
8 - i.p. Repeat 8 times.
Exercise 6. I.p. - standing, twist the hands of the lowered hands behind the back.
1-7 - turn your shoulders, trying to bring your elbows closer to each other;
The same with raising the intertwined hands back. Repeat 8 times.
Exercise 7. (performed with a rope folded four times; rubber band).
I.p. - standing, feet shoulder-width apart, pick up the rope.
1-4 - raise your arms up and, without bending your elbows, move back (pulling the rope)
5-8 - the same in reverse order. Repeat 6 times. The distance between the hands can be gradually reduced.
elbow joint.
Its natural mobility, as a rule, is sufficient for most people and does not require special training. However, in people with highly developed muscles, full extension in the elbow joint, which is associated with an increase in the tone of the muscles - the flexors of the forearm. On the contrary, in people with poorly developed muscles, even overextension can be observed in this case.
Spine
The flexibility of the entire human body is largely determined by the mobility of the staves of the spine. It is the spine that is more susceptible to age-related changes associated with the limitation of its mobility. This is expressed by the beginning fusion of the vertebrae, bone "whiskers" appear between them. Negative phenomena are also intensified as a result of seated image life, when the spine experiences no less overload than when lifting excessive weights.
Exercise 1. I.p. - standing in a horizontal inclination forward, legs apart, hands on knees;
1-2- raise the lower back, lower the head, round the back;
3-4-lower the lower back, raise the head, bend. Repeat 16 times.
Exercise 2. I.p. - Sitting, legs bent knees up, press your chest to your hips, grab your heels with your hands;
1-4- try to straighten the legs without lifting the torso from the legs;
5-8 - return to I.p. Repeat 12 times.
Exercise 3. I.p. - lying on your back, arms along the body.
1-4- put your feet on the floor behind your head;
5-8- return to sp. Repeat 12 times.
Exercise 4. I.p. - lying on your back, arms along the body.
1-4 - bend in the chest, leaning on the elbows and without lifting the pelvis and head from the floor;
5-8 - return to I.p. Repeat 16 times.
Exercise 5. I.p. - lying on the stomach, legs apart bent, hands to grasp the feet;
1-4- try to straighten your legs, lifting upper part torso;
5-8 return to sp. Repeat 12 times.
Exercise 6. I.p. - lying on your back, legs slightly apart, arms along the body;
1-2 - take the torso to the right, without lifting your back from the floor;
3-4 - return to ip.
Exercise 7. I.p. - sitting, legs as wide apart as possible, hands behind the head.
1-2- tilt the torso to the right, trying to touch the elbow of the floor behind the knee of the right leg;
The same on the other side. Repeat 16 times.
Exercise 8. I.p. - lying on your back, hands behind your head, legs bent knees up.
1-2 - tilt your knees to the right, trying to touch the floor with them, and your head to the left;
The same on the other side. Repeat 16 times.
Exercise 9. I.P. - sitting bent legs apart, feet on the floor, arms bent in front of the chest.
1-2- turn the body to the left, touch the left knee with the right elbow, take the left hand as far back as possible and put it on the floor;
The same on the other side. Repeat 16 times.
Exercise 10 - standing - legs apart.
1-4- - circular movements of the body to the right;
5-8 - the same in the other direction. Repeat 16 times.
Hip joint.
The biggest in human body. It is the site of attachment of large, well developed muscles. These muscles provide the ability to perform a variety of human movements - running, jumping and many others. Mobility hip joint also important for the development right position pelvis, and hence posture.
Exercise 1. I.p. - Lying on your back.
straighten the leg with the help of hands;
bend the right leg, holding the shin with your hands;
Exercise 2. I.p. - sitting.
1-3 - tilt forward, trying to touch the legs with the chest, arms forward, do not bend the legs at the knees;
4 - i.p. Repeat 16 times.
Exercise 3. I.p. - sitting on your knees and heels.
1-3- straighten and bend, trying to bring the hips as far forward as possible;
4 - i.p. Repeat 12 times.
Exercise 4. I.p. - standing on the left knee, bent right leg in front, hands on the right knee.
1-3 - move the left thigh and pelvis forward - down;
The same with the other leg. Repeat 16 times.
Exercise 5. I.p. - standing with your right side to the chair, holding on to the back.
1-3 - crouching on the left, take the right as much as possible to the side, the body is vertical;
The same in another. Repeat 12 times.
Exercise 6. I.p. - wide stance, hands on hips.
1-3 - semi-squat on the right, tilt forward;
The same in another (Fig. 69). Repeat 16 times.
Exercise 7. I.p - sit your legs apart, palms in front of you on the floor with your fingers suddenly towards your friend.
1-3 lean forward, trying to put your elbows on the floor;
4- i.p. Repeat 16 times.
Exercise 8. I.p. - wide stand
1 - tilt forward, put your palms on the floor;
2 - spread the heels to the sides;
3 - spread socks to the sides;
4 - spread the heels to the sides;
5 - move the heels inward;
6 - move the socks inside;
7 - move the heels inward;
8 - i.p. Repeat 10 times.
Exercise 9. I.p. - emphasis sitting behind, legs bent apart.
1 - lower the right knee inward, trying to touch the floor with it;
The same with two legs at the same time (Fig. 72) Repeat 16 times.
Exercise 10 - sitting, legs bent, feet together, knees apart.
1-3 - resting your hands on your knees, lower them as low as possible to the floor;
4 - i.p. (Figure 73). Repeat 16 times.
Knee-joint
Its mobility in most people is usually satisfactory. At the same time, there are cases of underextension in the knee joints, as well as overextension in them. In the latter case, knee-joint becomes especially vulnerable to injury during sudden exertion, unsuccessful landing after jumping. Often, without receiving sufficient loads, the joint is rebuilt. To avoid this, it is necessary to strengthen the joint by constantly exercising it. However, you can not get involved in deep squats. This can lead to overload of the knee joint.
Exercise 1. i.p. - standing, hands on the belt.
1-2 - sit down without taking your heels off the floor (the angle between the thigh and lower leg is 90 degrees);
Exercise 2. I.p. - standing, right foot in front, left behind.
1-3- bending the right leg, lunge on it, hands on the knee;
4 - i.p. The same in the other direction (Fig. 78).
Exercise 3. I.p. - emphasis sitting behind.
Alternately bend your legs, simulating cycling (Figure 79).
Exercise 4. I.p. standing, hands on the belt.
1-2-half squat, horizontal circle with knees to the right;
3-4- i.p. The same in the other direction (Fig. 80).
Exercise 5. I.p. - lying on your back, legs bent up, hips vertical, knees horizontal.
1-2 - circular movement of the lower leg to the right. The same in another (Fig. 81).
Exercise 6. I.p. narrow stance, hands on the belt.
1 - 2 - crouching, connect your knees in front;
3-4 i.p. (Fig. 82).
Exercise 7. I.p. - on your knees, hands on the belt.
1-2- sit to your right;
3-4- ip .. The same to the other (Fig. 83).
Exercise 8. I.p. - kneeling, socks apart, hands on the belt.
1-2- sit on the floor between the socks;
3-4- i.p. (Fig. 84).
Exercise 9. I.p. - sitting, legs crossed.
1-2- stand up without the help of hands;
3-4- i.p. (Fig. 85).
Ankle joint.
To improve the mobility of the ankle joint, the elasticity of the muscles of the lower leg and foot, we perform special exercises.
Exercise 1. I.p. - emphasis sitting behind.
1 - "take" socks on;
2 - return the socks, trying to touch the floor with your thumb. Repeat 16 times.
Exercise 2. I.p. - Same.
- raise the right leg straightened at the knee;
4 - i.p. Same other. The same with the rotation of the foot inward (Fig. 90). Each rotation is 4 times one and the other.
Exercise 3. I.p. – o.s.
1- bend the right leg on the toe and move the heel forward (the load is distributed evenly on all toes);
2 - ip .. The same with the other leg (Fig. 91) Repeat 16 times.
Exercise 4. I.p. - narrow stance, hands on the belt.
1 - rise on your toes as high as possible;
2 - i.p. (Figure 92). Repeat 16 times.
Exercise 5. I.p. - Sitting on heels, toes extended.
leaning with the left hand on the floor, grab the left knee with the right and try to lift it;
i.p. The same with the other leg (Fig. 93). Repeat 16 times.
1 - try to lower the heels as much as possible down;
2 - i.p. (Figure 94). Repeat 16 times.
Exercise 7. I.p. standing facing the back of the chair in a lunge position with support from the hands.
1 - bending at the back standing foot, stretch her knee to the floor, do not tear off the heels from the floor;
2 - i.p. The same from the other leg (Fig. 95). Repeat 16 times.
Exercise 8. I.p. – o.s.
rising on toes, move the heels to the right;
leaning on the heels, lift the socks and move them to the right. The same in another (Fig. 96). Repeat 8 times.
raising the socks, roll onto the heels, arms forward;
Exercise 10 - narrow stand
Jumping on legs straightened at the knees, pushing off exactly with the foot (Fig. 98). Repeat 24 times.
7. A set of exercises for the development of physical quality "coordination"
I.p. - stand with legs together. 1-2. Turn the body to the right, arms to the sides. 3-4. I.p. 5-8. The same on the other side.
I.p. - hands to shoulders. 1. Left forward on the toe. 2. I.p. 3-4 the same on the right.
I.p. - hands on the belt. 1-2. Left leg forward on the toe (in line with the right foot), left hand to the side, head to the left. 3-4. I.p. 5-8. The same with the right leg.
I.p. – o.s. 1-4. Balance on the right (“swallow”). 5-8. I.p. 9-16. The same on the left.
I.p. - hands behind head. 1-2. Left foot forward. 3-4. Hold. 5-8. I.p. 9-18. From the right foot.
I.p. - left before right (on the same line). 1-2. Tilts to the left, right arm under the armpit. 3-4. I.p. 5-8. The same to the right.
I.p. - left in front of right, hands to shoulders. 1-2. Turn the body to the right, arms up. 3-4. I.p. 5-8. Rotate the body to the left.
I.p. hands up, heels and toes together. 1-2. Tilt forward, to the left, touching the floor near the heel of the left foot. 3-4. I.p. 5-8. The same to the right.
I.p. - emphasis crouching, hands holding on ankle joints. 1-2. Straighten your legs, head down. 3-4. I.p.
I.p. - on my knees. 1-2. Emphasis standing (straighten your legs), rise on your toes. 3-4. I.p.
I.p. - hands to shoulders. 1-2. Swing the right hip up, rise to the left toe. 3-4. I.p. 5-8. The same left.
I.p. - hands on the belt. 1-2. Bend the left back - to the right, grab the sock with your right hand. 3-4. I.p. 5-8. The same with the other leg.
I.p. - a stick with a grip on the ends from below. 1-2. Hands up, put the toe of the left foot on the knee of the right. 3-4. I.p. 5-8. The same on the other side.
I.p. - hands up to the castle. Walking on toes with closed eyes.
8. A set of exercises for corrective gymnastics
9. Complex of breathing exercises
I.p. - o.s., stick horizontally below with a grip on the ends. 1-2. Stick forward, up - a deep breath. 3-4. I.p. - exhale (4-8 times).
I.p. – o.s. 1-2. Hands through the sides up behind the head, bend over - inhale. 3-4. Tilt to the side - exhale. 5-8. I.p. - exhale (4-8 times).
I.p. – o.s. 1. Right to the side, arms to the sides - inhale. 2. Tilt, hands to toes - exhale. 3. Count 1 - inhale. 4. I.p. - exhale. (4-6 times)
I.p. – o.s. 1-2. Hands up, right back, bend - exhale. 3-4. Deep squat - exhale. 5-6. Count 1-2 - inhale. 7-8. I.p. - exhale. (3-4 times)
I.p. - Focus on your knees. 1-2. Swing left back - inhale. 3-4. I.p., head forward - exhale. 5-8. The same with the right (3-4 times with each leg).
I.p. - sitting on the floor. 1-2. Tilt forward - exhale. 3-4. I.p. – inhale (4-6 times)
I.p. - emphasis lying on bent arms. 1-2. Bend over, inhale. 3-4. I.p. - exhale. (4-6 times)
I.p. - Lying on your back. 1-2. Group up - exhale. 3-4. I.p. - breath.
Methodical instructions: exercises are performed calmly, pay attention to inhalation and exhalation in combination with movement. Between exercises, calmly walk for 20-30 seconds.
Accelerated walking 100-150 meters, calm walking 100 meters.
Easy run 50-80 meters.
10. A set of exercises for the prevention of flat feet
Exercises for flattened and flat feet
walking on gymnastic stick other similar objects lying on the floor, covering them with the arch of the foot.
Rolls from heels to toes and back, standing with the middle of the foot on a gymnastic stick.
Picking up with your toes a rope, twine, cord lying on the floor; grasping and shifting with the toes of various objects.
Walking on the heels or outer sides of the foot with the balls caught in the toes.
Grab objects with the fingers of one foot, pass them with the fingers, transfer them from the hands to the floor with the fingers of the other foot.
In a sitting position on a bench, grab the stop ball with the arches and raise your legs to the “corner”, hold and lower to the floor.
Sitting across the bench, grab the mace with the fingers of one foot, pass it over the bench to the other leg and lower it to the other side.
Sitting on a bench across, rearrange the mace with the arches of two feet from one side to the other.
Sitting on a chair, place your feet parallel. Tighten your toes without lifting them off the floor. Heels are close to the floor.
Without taking your heels off the floor, raise your toes as high as possible.
Differentiated walking: 8 steps on the heels with high toes, then 8 steps on the toes. Steps are small, knees are straight. Mostly the hip joints work.
Walking back to front: standing on the left leg, move the right leg far back and put it on the toe. Then transfer the weight of the body to it and slowly put the entire foot on the floor, transferring the weight of the body to the heel.
Various jumps.
In summer it is useful to walk on sand and gravel. In winter, you can use a box or basin with sand and gravel.
Probably everyone at work has a few people who are outrageously awake in the morning. How do they do it? Perhaps one of them knows firsthand about the complex of morning hygienic gymnastics? In any case, doctors vied with each other to tell us about the benefits of performing a set of morning exercises. Regular classes improve the functioning of the digestive, respiratory, cardiovascular, nervous systems, as well as the functioning of the cerebral cortex. And for women, the complex of morning exercises is not only a guarantor of cheerfulness, but also an attractive appearance. In general, there are a lot of benefits from this action, you just need to defeat laziness. So, are you ready to be healthy and vigorous to the envy of everyone? Then we bring to your attention the basic rules with which you can create your own set of morning exercises.
To begin with, remember the sequence that is recommended to follow when doing the exercises. We start with slow running or walking, then “sipping” exercises. After we move on to exercises that knead the muscles of the body, then you can proceed to strength exercises with or without cargo. Next, inclinations are performed in different positions, squats, we continue with light jumps (for example, with a rope). And in conclusion - calm running or walking and breathing exercises.
An approximate set of exercises for morning hygienic gymnastics:
Each exercise should be done 2 to 5 times, walking, running and jumping should be done within one minute.
If you have never trained before, then it is better to limit yourself to such a set of exercises. And if you feel more or less confident, then you can complicate the task by performing a set of morning exercises with objects (dumbbells, jump ropes, expanders, etc.). 
Would you like to instill good habit in children - take it with you, these exercises are suitable for small ones. The difficulty is to interest the child. For example, in the complex of children's morning exercises, developed by L. Penzulaeva, emphasis is placed on the fact that it is more interesting for children to perform exercises given in a playful way - they can reach up to the sun or bend over for a beautiful flower. And, of course, the morning gymnastics complex is better to perform to the music, and you and the kids will have more fun, and you won’t lose the rhythm. And finally, a complex of morning exercises can be performed both on the street and at home. But in the latter case, the room should be well ventilated.
Cheerfulness and health to you!
