About the benefits morning exercises(exercises) each of us was told by our parents in childhood. “As the morning begins, so the whole day will pass,” they said. However, having matured, only a few have retained this healthy habit. This article was written for those who still doubt the need for morning exercises - we hope it will help you do right choice"Per!".

Why do you need morning exercises, or its effects

When a person has just woken up, the body needs some more time to activate all physiological processes and restore its functions. As a rule, it takes one and a half to two hours. During this time, a person feels overwhelmed and tired, he has drowsiness and reduced ability to work.

You can cheer up a little by simply washing, preferably with cool water. It affects the heat-sensitive receptors located in the skin, which send the appropriate nerve impulses to the brain - “Stop sleeping!”. Also, as methods to promote awakening, some use strong tea or coffee drunk on an empty stomach. Yes, this method works! But its effect is short-lived, besides, not every stomach will like such a procedure.

Help the body wake up even faster and in short term, so to speak, to get into a rut, morning exercises will help. How? It has many positive effects on the body, for example:

• mobilizes the nervous system;
• activates the work of the sense organs: visual, auditory, vestibular analyzers;
• improves blood circulation throughout the body, in particular, blood flow in the veins;
• activates metabolic processes;
• optimizes the work of the heart muscle and the respiratory system;
• makes muscles stronger and joints stronger;
• improves the body's immune status.

After 15-20 minutes of physical exercise, a person is in a great mood, feels a surge of strength, vigor, a desire to do some work. In addition, doing exercises regularly, day after day, in a month you will surely notice that you have lost 2-3 kg.

Morning gymnastics rules

First of all, we want to note that morning exercises or exercises and sports training- it's not the same thing. Training is designed to strengthen muscles, achieve some results and sports victories. The purpose of charging is different - to help escape from the arms of Morpheus and energize the body for the whole coming day.

Charging should be done daily. Its duration can be from 15 to 20 minutes - 5-10 exercises with a repetition of each 7-10 times. It is necessary to perform exercises not through force, but with pleasure.

You should not immediately jump out of bed and grab dumbbells as soon as the alarm clock rang - intense exercise during this period is extremely harmful to the heart muscle, as it stimulates the heart to suddenly switch to an active mode of operation.

Morning exercises should be started immediately after waking up, while in bed. After completing the exercises, you should get up, wash your face if you are thirsty, drink clean water and proceed with the rest of the exercises.

Gymnastics should be carried out in a well-ventilated spacious room or in the fresh air, in comfortable, non-restricting clothing.

You can do the exercises in silence, but if you are not afraid to wake up the children, it is much more fun to do exercises with music. The right decision is rhythmic songs, during the lessons under which the correct breathing. The charging pace should not be too slow or too fast.

To make it easier to practice, make a list of the exercises that are most suitable for you and select a playlist that matches them in pace - a list of songs. If these 2 points are ready in the morning, it will become much easier to start gymnastics.

Morning exercises: where to take the time

Most of those who do not exercise in the morning have a universal excuse - "no time." However, if a person has a desire to start, it will not be difficult for him to change at least partially some morning habits by carving out 15-20 minutes for physical exercises. So what needs to be changed?

• Move some of the things you usually do in the morning to the evening. For example, prepare a lunch for work and put it in a container, collect a backpack with your son, the clothes you plan to wear, cook the day before - iron and hang on a hanger.
• Setting the alarm clock 15-20 minutes earlier - this time will not solve anything regarding sleep (believe me, it will not help you sleep), but it will give you the opportunity to do morning exercises.
• Do not reset the alarm clock for “another 5 minutes” and do not stay up after waking up. Waking up, it is better to immediately start doing exercises in bed (we will list them below).

Morning exercises: a set of exercises

A set of exercises for morning exercises should include a warm-up, the main part and a relaxing final stage.

There is no single complex for all morning exercises- you can choose one of the ones offered on the Internet, or you can make it yourself from the exercises you like the most. It is important to divide the lesson into 3 stages: warm-up, main part, completion. You should spend 2-3 minutes on the first stage, another 3-5 minutes on the last one, and devote the rest of the time to the exercises of the main part of the lesson.

Warm up

It is this part of the morning exercises that should be done while still in bed. The stage may include the following exercises:

• blinking eyes;
• rubbing of the palms;
• sipping on the back, side and stomach, putting the hands behind the head;
• rotation of the elbow, ankle joints, as well as brushes;
• clenching the hands into a fist and unclenching them;
• lifting the legs in turn and at the same time;
• while in a sitting position, rotation of the head and shoulder joints.

After these exercises, as we wrote above, you should get out of bed, wash your face, drink water and continue the exercise while standing.

Main part

Ready? Let's continue:

• exercises for the neck: head tilts in different directions in turn, turns to the right and left, circular rotations (slowly);
• exercises for the hands: rotation of the hands, clasping them into a “lock”; rotation of the shoulder joints alternately and together; rotation of the shoulder joints, bending the arms at the elbows and touching the shoulders with the fingers; rotation of the forearms, bending and unbending the arms at the elbows;
• exercises for the body: smooth forward bends, trying to touch the floor with fingers / palms; tilts to the sides, holding one hand on the belt, and lifting the other up and with each tilt at the expense of 1-2 changing the hand; rotation of the pelvis, placing hands on the belt; rotation with the torso, gathering hands in front of you in a “lock”, without taking your legs off the floor;
• leg exercises: swing back and forth; abduction to the sides; rise from a prone position; rotation of the knee joints; lunges forward or to the sides from a half-sitting position with each leg in turn; squats, stretching your arms forward without lifting your heels off the floor; running in place
• additional exercises: push-ups from the floor and / or from a chair, upper and lower press, hoop rotation, light dumbbells, expander, bar on toes and forearms lasting from 30 seconds to 2 minutes.

Final stage

It should include stretching exercises to relax the muscles, and breathing exercises.

Is there an alternative?

If you don’t like classic morning exercises, but still want to help your body wake up in the morning, choose an alternative set of exercises for yourself, such as yoga or Pilates, dance or take a short run in the fresh air. Any of these charging options - good way energize for the whole day.

Mistakes during morning exercises

Since, as we said above, the functions of the body are not restored immediately after waking up, you should not perform the exercises abruptly, in jerks - this can cause injury to muscles or joints.

A long session time - more than 20 minutes - is unnecessary. An increased load on an organism that has just awakened will not benefit him, but will cause discomfort or lead to more serious consequences.

Tiredness after morning exercises is a sign that you are overdoing it. Your feelings at the end of the exercises should be cheerfulness and a surge of strength, and not weakness due to too high a load.

Morning exercises during a period of poor health is not an option. If you get sick, your task is to get enough sleep (in a dream, the body restores strength) and get stronger. That is why in the acute period of the disease, postpone the exercises - let all the reserves of the body go to fight the infection.

Morning exercises are an extremely beneficial habit for your health, a pledge of vivacity, good mood and slim figure for life.

An example of morning exercises in the video:

Municipal autonomous preschool educational institution "Kindergarten No. 203"

Development of complexes of morning exercises,

for children of middle age groups (4-5 years old)

Archdeacon

Inna Arkadievna.

2016-2017 academic year.

Material Description: development of complexes of morning exercises for the middle age group (4-5 years).

Morning gymnastics complex No. 1 (with cones)

"AT THE FOREST EDGE"

Walking behind the guide, in a column, one by one, performing tasks: on the toes - arms straight up, palms inward; on the heels - hands behind the head, attention to posture; on the outer arch of the foot - hands on the belt.

Running in a column one at a time, keeping your place, side gallop with the right shoulder forward, side gallop with the left shoulder forward, jumping on two legs with forward movement. Walking at a relaxed pace.

Main part (6 – 7 min.)

Teacher's speech

Dosage

I.p.: standing, feet shoulder-width apart. Hands with bumps to the shoulders.

1 - right hand with a bump up

2- left hand with bump up

3-4 in reverse order return to I.p.

Squirrel removes cones

5-6 repetitions

Don't lower your head

I.p .: standing with feet shoulder-width apart, hands with bumps in front of the chest.

1 - 2 take the right hand to the right with the rotation of the body

3 - 4 return to I.p.

Same to the left

Fox shows the way

6-8 reps

Don't move your feet

I.p .: standing, feet shoulder-width apart, hands with bumps behind the back

1 - 2 tilt forward, hands with bumps up

3 - 4 return to I.p.

The calf has horns

6-8 repetitions

Raise your head

I.p .: kneeling, hands with bumps in front of you.

1 - 2 sit on your heels in an inclination forward, take your hands with bumps back;

3 - 4 return to I.p.

Wolf cub plays with his tail

6-8 repetitions

Do exercises in slow pace

I.p .: lying on your back, arms with bumps to the sides.

1 - 2 bend your knees, clasping them with your hands with bumps.

3 - 4 return to I.p.

hedgehog hid

5-6 repetitions

Touch forehead to knees

I.p. standing, feet shoulder width apart. Hands on the belt. Jumping in place, around you.

Little bear rejoices

2-3 series of 8 jumps

A series of jumps alternate with walking in place

Final part (1 - 2 min.)

Rebuilding in a column one at a time. Walking at a relaxed pace. Restoration of breathing.

Morning gymnastics complex No. 2

(with checkboxes)

"SPACE FLIGHT"

Equipment:

Introductory part (2.5 - 3 min.):

Walking behind the guide, in a column, one by one, performing tasks: on the toes - arms straight up, palms inward; on the heels - hands behind the head, attention to posture; with a high raising of the knees - hands on the belt.

Restoration of breathing. Rebuilding in a circle.

Main part (6 – 7 min.)

Teacher's speech

Dosage

I.p.: standing, feet shoulder-width apart. Right hand with a flag at the top, left with a flag at the bottom back.

1 - with a sharp movement, change the position of the hands with the flags.

2 - return to I.p.

I'm allowed to take off!

5-6 repetitions

Hands are straight. Don't lower your head.

I.p .: standing with feet shoulder-width apart, hands with flags behind your back.

1 - flags to the sides

2 - flags forward

3 - flags to the sides

4 - return to I.p.

Engine turn on

6-8 reps

Don't lower your head

I.p .: standing, kneeling, hands with flags below

1 - turn the body to the right, hands with flags to the right

2 - return to I.p.

Same to the left

Flight of the ship in orbit

4-5 repetitions

Do not tilt the body

I.p .: sitting legs apart, hands with flags behind the back.

1 - 2 lean forward, hands with flags forward, knock the poles on the floor

3 - 4 return to I.p.

Landing a ship on the moon

6-8 repetitions

Do not bend your knees. Extend your hands with flags further.

1 - 2 bend your knees, pulling them to your stomach, straight arms with flags forward

3 - 4 return to I.p.

Return of the ship to Earth

5-6 repetitions

Do not lift your shoulder blades off the floor

I.p. standing, sideways to the flags lying on the floor, legs together, hands on the belt.

1 - 4 jumps on two legs around the flags

Meeting of astronauts

3-4 repetitions

Change direction on signal

Morning gymnastics complex No. 3

(with checkboxes)

"WE ARE FUN GUYS"

Equipment: flag - 2 for each child.

Introductory part (2.5 - 3 min.):

Walking behind the guide, in a column one at a time along the perimeter of the hall, backwards (emphasis on caution) snake with a change of leader.

Running in a column one at a time, with a change to walking on a signal (hear the rhythm of a tambourine), Jumps. Walking at a relaxed pace.

Main part (6 – 7 min.)

Teacher's speech

Dosage

I.p.: standing, feet shoulder-width apart. Hands with flags below.

1 - raise your hands with flags through the sides up.

2 - return to I.p.

Reach for the sun!

5-6 repetitions

Climb on toes. Don't lower your head.

I.p .: standing with feet shoulder-width apart, arms with flags stretched up.

1 - 2 body tilt to the right, hands with flags forward

3 - 4 return to I.p.

The same to the left.

Hide the checkboxes.

3-4 repetitions

Maximum amplitude.

I.p .: standing with feet shoulder-width apart, hands with flags behind your back

1 - 2 lean forward, hands with flags forward

3 - 4 return to I.p.

I invite you to visit

5-6 repetitions

Do not bend your knees

I.p .: sitting on the heels, hands with flags below.

1 - 2 kneel, raise your hands with flags through the sides up

3 - 4 tilt forward, touch the floor with flags

5 - 6 kneel, hands with flags to the sides

7 - 8 return to I.p..

Vanka - stand up

6-8 repetitions

Keep the rhythm.

I.p .: lying on your back, hands with flags to the sides

1 raise straight legs and arms with flags up

2 bend your knees

3 straighten your legs

4 return to I.p.

Be careful!

5-6 repetitions

toes pull

I.p. standing, feet shoulder-width apart, hands with flags below

1 - 4 jumps on two legs around you, randomly waving the flags.

5 - 8 walking in place raising your knees high.

jumping horses

3-4 repetitions

Change direction on signal

Final part (1 - 1.5 min):

Restoration of breathing, rebuilding in a column one at a time, walking at a calm pace.

Morning gymnastics complex No. 4

(no items)

"Merry morning!"

Introductory part (2.5 - 3 min.):

Walking, in a column, one at a time along the perimeter of the hall, On the toes - hands stretch upwards with palms inward, on the heels - hands behind the head, with high knees - hands on the belt.

Running in a column one at a time, with a snake - with a change of leader. Walking at a relaxed pace.

Restoration of breathing. Rebuilding in three columns by turning in motion.

Main part (6 – 7 min.)

Teacher's speech

Dosage

I.p.: standing, feet shoulder-width apart. Hands down.

1 - 2 spread your arms to the sides, simulating sipping

3 - 4 return to I.p.

Early in the morning we woke up

Have a good stretch

I.p .: standing feet shoulder-width apart, hands on the belt

1 - 2 step to the right, right hand through the top to reach to the right.

3 - 4 return to I.p.

Same to the left

Opening the curtains

5-6 repetitions

The body reaches for the hand.

I.p .: standing with feet shoulder-width apart, hands on the belt.

1 lower your head, imitate washing with your right hand

2 return to I.p.

3 lower your head, imitate washing with your left hand

4 return to I.p.

Gotta - gotta wash up!

5-6 repetitions

Lower your chin to your chest as much as possible. Back straight

I.p .: standing legs wider than shoulder width. Hands on the belt.

1 - 3 stretch forward, arms parallel to the floor.

4 return to I.p.

Let's get sweets from the far shelf

5-6 repetitions

Do not move your legs, do not lower your head

I.p .: standing, feet shoulder-width apart, hands on the belt.

1 - 2 sit down, stretch your arms forward.

3 - 4 return to I.p.

We stretch the legs

8-10 repetitions

The back is straight.

I.p. standing, feet shoulder-width apart, arms bent along the body at the elbows

Run in place as quickly as possible.

ran to Kindergarten.

3 series of 10 sec

On the spot!

Final part (1 - 1.5 min):

Restoration of breathing, rebuilding in a column one at a time, walking at a calm pace.

Morning gymnastics complex No. 5

(with a ball)

"The ball is calling us to play"

Equipment: ball (diameter 20 cm) - for each child

Introductory part (2.5 - 3 min.):

Walking, in a column one at a time. Sideways side step. On the toes - stretch the hands upwards with the palms inward, on the heels - hands behind the head, rolling from heel to toe - hands to the sides.

Running in a column one at a time, with an overlap of the lower leg, on straight legs, jumps. Walking at a relaxed pace.

Restoration of breathing. Rebuilding in three columns by turning in motion.

Main part (6 – 7 min.)

Teacher's speech

Dosage

I.p.: standing, feet shoulder-width apart. The ball is in straight arms overhead.

1 turn of the body to the right, the ball behind the head.

2 return to I.p.

The same to the left.

Ball to the head

5-6 repetitions

Don't lower your head. Do not move your legs.

I.p .: standing with feet shoulder-width apart, hands with the ball below.

1 ball to the chest

2 ball ahead

3 ball to chest

4 return to I.p

Let's play with a ball.

3-4 repetitions

Follow your posture.

I.p .: standing with feet shoulder width apart, hands with the ball in front of you

1 - 2 sit down, touch the floor with the ball

3 - 4 return to I.p.

Touch the floor with the ball

5-6 repetitions.

The back is straight.

I.p .: sitting, legs forward, ball in hands in front of the chest

1 - 2 lean forward roll the ball forward

3 - 4 return to I.p.

Don't lose the ball

5-6 repetitions

Do not bend your knees

I.p .: lying on your back, the ball in your hands on the floor above your head

1 - 2 raise straight legs and arms, touch the ball with toes

3 - 4 return to I.p.

Legs reach for the ball

4-5 repetitions

Perform the exercise at a slow pace.

I.p. standing, feet shoulder-width apart, hands with the ball below.

1 - 4 to hit the ball with two hands, with a catch after the rebound

5 - 8 jumps in place the ball in front of the chest

Catch - do not drop!

3-4 repetitions

Don't drop the ball.

Final part (1 - 1.5 min):

Restoration of breathing, rebuilding in a column one at a time, walking at a calm pace.

Larisa Khlyupina
Workshop for young teachers "Features of morning exercises"

Seminar - workshop

« Peculiarities» (slide)

Perhaps there is no such person who would not know what morning exercises, but not everyone does it. Meanwhile doing morning exercises plays an important role in shaping motor qualities personality, organization, ability to plan their activities and in mental development in general

Today we will talk about morning exercises - about the meaning, about content, construction schemes gymnastics, about different options morning exercises. We will also have practical part connected of course also with morning exercises

What is morning exercises.

We will check you(slide)

morning exercises- This is a set of exercises that sets up, charges the entire human body with positive energy and vivacity for the whole coming day as a whole.

Conditions, place and time doing gymnastics: held daily before breakfast, for 5 to 12 minutes (depending on the age of the children) outdoors or indoors (depending on environmental and weather conditions). Children should occupy in a comfortable form and barefoot.

The main task morning exercises(slide)

Put the child in a cheerful state, activate and facilitate the transition to more intense activities

Morning exercises are also valuable that children develop a healthy habit of doing various exercises every morning.

CHARGING creates an organized start, an even, cheerful mood in dealing with:

Strongly excited children are calmed by actions at a given pace,

And anemic children are drawn into a certain rhythm.

So after morning exercises preschoolers are more balanced, their faces are happy and joyful.

Structure traditional morning exercises

morning exercises consists of three parts: introductory, main and final. The introductory part includes "

Walking that works all muscle groups

Walking different way(to warm up the foot)

Running with different movements (snake, loose, diagonal, etc.)

rebuilding (loose, in links, in a circle, in columns, etc.)

Main part

Running is replaced by walking and rebuilding to perform general developmental exercises. The number of exercises, their content and sequence correspond to the requirements included in the ORU complex for physical education classes (from 6 to 8 depending on age). But due to the fact that it is necessary to cause a cheerful, lively state of children, the exercises should be performed at a fast pace, and therefore, already learned movements should be included that do not require much mental stress. It is important that these exercises are given lively, interestingly, cheerfully.

The sequence of exercises in complexes morning exercises classical. First, 1-2 exercises are given for the muscles of the hands and shoulder girdle, which contribute expansion chest. Then 3-5 exercises that strengthen the muscles of the abdomen, back and legs. Exercises are given at a different pace - moderate, then fast, then slow.

General developmental exercises should be widely used both with allowances, and without them. Exercises are held from different starting positions - kneeling, sitting, lying on his stomach.

In the final part gymnastics to reduce the load, walking or a sedentary game, special breathing exercises with a slow long exhalation in the form of reading a quatrain in one or two breaths, or game exercises ("Tire went down", "The ball burst" etc.).

It is not recommended to include morning exercises unilateral exercises (raise first one arm, then the other, etc., with a small amplitude (half-tilts, half-squats, difficult in coordination and requiring intense attention; affecting only small muscle groups (hands, feet).

Complex morning exercises should be repeated within one or two weeks, depending on the complexity of its content. The teacher briefly and clearly explains the task, reminds starting position, the type of the upcoming movement, the requirements for the quality of performance and the required number of movements. In the older groups, the explanation of the exercises is combined with the demonstration only at the very beginning of mastering the complex. Children by the age of six should learn to perform all the exercises of the complex. morning exercises according to the word of the educator, memorize and reproduce independently in the correct sequence, act energetically, in accordance with their capabilities. After two or three repetitions, the children should independently reproduce the entire complex. During doing morning exercises preferably musical escort. This creates a positive emotional tone.

When compiling complexes morning exercises during the year it is important to remember the variability of their character content.

Along with the traditional type morning exercises in practice preschool institutions can be introduced different versions of it, which differ from the traditional complex in content and methodology holding.

Options doing morning exercises

Traditional with outdoor switchgear

Game character (2-3 games of varying degrees of intensity or 5-7 imitation exercises "butterflies fly", "tourists in the forest".

Using an obstacle course

Including health jogging

Using the simplest simulators

morning exercises with musical and rhythmic movements;

morning exercises develops in children the habit of doing physical exercises every day in the morning. Over time, this useful habit turns into a need, thereby instilling a culture healthy lifestyle life of preschoolers.

It's sad to see when there are 2-4 children on the charge. But our task is to achieve a good visit to the exercises. What ways. This is a conversation with parents and work with children. (Give an example of health and success tokens)

morning exercises- First of all, it's movement. moving, the child learns the world around him, learns to love it and act in it, receives a huge charge of vivacity, good mood all day.

This so-called "skeleton" or an exercise plan for any gymnastics, of course you can supplement it with your own exercises.

morning exercises.

Exercises included in morning exercises for a child, they can be different, but the main thing is that they develop the body and are performed in a certain sequence. Another important point in doing gymnastics is something that it is necessary not only to complete all the exercises, but it is important to monitor the child's breathing. Inhalation should be deep through the nose, and exhalation should be slow and long through the mouth.

Start off gymnastics follows with walking(possible on site) or easy jogging "jogging" This exercise prepares the body for the upcoming physical activity.

The first exercise is to raise your arms up or to the sides. This exercise helps to straighten the spine, improve blood circulation in the muscles of the shoulder girdle and arms.

The second exercise is squats. This is an exercise to strengthen the muscles of the legs, increase the mobility of the joints of the legs and improve blood circulation.

The third exercise - various tilts forward and backward, up and down. This exercise strengthens the muscles of the trunk, back, abdomen, increases the mobility and elasticity of the spine, improves the activity of the abdominal organs.

The fourth exercise push-up: boys from the floor, and girls from the table or bench. This exercise develops the muscles of the arms and shoulder girdle.

The fifth exercise is tilting to the sides. This exercise enhances lateral muscles trunk and increases the tone of the abdominal cavity.

The sixth exercise is swinging movements with legs and arms. This exercise increases the mobility of the joints of the arms and legs.

Seventh exercise - jumping and running (possible on site). This exercise enhances the metabolism in the body, increases the activity of the respiratory and circulatory organs.

The eighth exercise is the last, slow steps in place and swing your arms up and down. This is an exercise to calm the breath.

memo « morning exercises»

1 ml group 2 ml group middle group Senior group preschool group

The form holding a game, based on p / i Game, traditional, based on p / i, Game, traditional, based on p / i, obstacle course, with simple simulators, etc. Various options Various options

duration 4-5 min 5-6 min 6-8 min 8-10 min 10-12 min

The duration of walking and running on charging Walking - 15-30 seconds,

Running, p / and - 2 times for 10 - 15 seconds with a short pause for rest Walking - 17 - 35 seconds,

Running, p / and - 2 times for 12 - 17 seconds with a short pause for rest Walking - 20-40 seconds

Running, p / and - 2 times for 12 - 17 seconds with a short pause for rest Different kinds walking and running with different movement around the playground

Buildings, rebuilding Scattered, in a circle, in a certain direction, landmarks. Loose, in a circle, in a column, according to landmarks In a circle, in links, according to landmarks, in a column of two In links, according to landmarks, in a column of two, three, in a checkerboard pattern In links, according to landmarks, in a column of two , by three, in a checkerboard pattern

ORU dosage, number of repetitions, 3-4 exercises (4-5 times)

Exercises are imitative 4-5 exercises (5-6 times) 5-6 exercises (4-6 times) 5-6 exercises (5-6 ra)

(with long rope) 6-7 exercises (6-8 times) Outdoor switchgear can be in pairs, the whole group (with long rope)

Role teacher

Performs all exercises together with children. Together with children. By the end of the year teacher when performing a familiar complex

does 2-3 exercises with the children and, having set the pace, continues to conduct the exercises verbally Explain the exercise - clearly and briefly. The importance of the quality of the teacher's display increases, children begin to understand sample features. Children are gradually taught to act at the same pace for everyone. Main peculiarity- Responsibility of children morning exercises. For children, figurativeness and entertainment are optional. teacher explains the role of charging in their lives

The explanation is clear and concise. Explanation of exercise. combined with the show only in the first days of the development of the complex. Children are involved in the show. Monitors the breathing of children, the correct execution of exercises Children do exercises according to the word teacher. Children themselves call the exercise and explain and show. The teacher monitors the breath, per correct execution exercises

Topic: Complex of morning exercises

Lesson type: Educational and training.

Target:

Tasks:

Conduct method:

Location: gym.

Duration: 1 hour 40 min.

Equipment and inventory:

Lesson progress:

	Load dosing
5.ORU in motion: walking lunges; The arms are extended forward, for each step the leg is swung forward - to get the opposite hand;		Do not bend your knees.
Main part (53min)
2.2. We choose - "push-ups", Mastering the technique of performing the exercise.
Complex exercises to develop strength
5. I.p. - lying on a bench, partner holds his legs, hands behind his head. Trunk lift 7. i.p. standing, lifting on toes, linger for 2²		Don't hold your breath Leg muscle exercise
Final part (27min)
3.2. Easy running. Lie on your back, stretch out; The same lying on the stomach; 3.5. Homework:

View document content
"Summary of the lesson "Complex of morning exercises""

Topic: Complex of morning exercises

Lesson type: Educational and training.

Target: Perfection physical abilities in students through the development of strength qualities.

Tasks:

Form the correct posture, develop various muscle groups.

Promote development power abilities.

To cultivate discipline, collectivism and the ability to concentrate when doing exercises.

Conduct method: frontal, group, individual.

Location: gym.

Duration: 1 hour 40 min.

Equipment and inventory: gymnastic mats, crossbar, gymnastic wall, gymnastic bench, stuffed balls.

Lesson progress:

	Load dosing	Organizational and methodological instructions
Preparatory part (18-20 min)
1. Building, greeting, communication of the tasks of the lesson, psychological attitude to work.		Set the kids up for increased attention and the ability to focus while exercising.
2. Joint gymnastics in place ( rotational movements in the carpal, elbow, shoulder, knee, ankle joints).		Keep a distance, listen carefully to the coach, monitor the posture and actions of the guide.
3. Slow run with change of direction through middle line platforms, cross-country running with the right and left side, running with jumps.		Perform exercises slowly, stretching the muscles well.
4. Walking, breathing exercises.
5.ORU in motion: Arms bent in front of the chest, turns for each step to the side of the same name in front standing leg; Arms bent in front of the chest, elbows at shoulder level, jerking the arms to the sides for two counts bent, two counts straightened for each step; walking lunges; The arms are extended forward, for each step the leg is swung forward - to get the opposite hand; Tilt forward, touch your toes with your hands and move in this position.		Performing a lunge, stretch the muscles with springy movements. Do not bend your knees.
Main part (53min)
2.1. Guys, name a simple way how to measure strength?		students respond (pulling up, flexion and extension of the arms in the lying position)
2.2. We choose - "push-ups", Mastering the technique of performing the exercise.		Pay attention to the correctness of the name of this exercise: flexion and extension of the arms in a lying position ”and the execution technique !!!
2.2. What exercises develop strength?		students remember exercises
Complex exercises to develop strength		The trainer explains and demonstrates all the exercises at the same time.
2.3. Master the complex, the simplest exercises for strength development To perform these exercises, you will need gymnastic mattresses or tourist rugs. We will start with one approach. This means that after completing the first exercise, we move on to the next one. 1. Lying on your back, raising and lowering the torso. 2. Lying on your back, raising and lowering your legs. 3. Pull-ups on the bar 4. I.p. hands on the bench, back to the bench, bend your knees. Unbend your arms. 5. I.p. - lying on a bench, partner holds his legs, hands behind his head. Trunk lift 6. Squat, feet shoulder width apart. 7. i.p. standing, lifting on toes, linger on 2		Pay attention to the technique of execution, correct breathing. Don't hold your breath If it's hard, you can bend your legs slightly The torso and legs should form a right angle. Get down to the floor. Triceps exercise. If it's hard, you can keep your arms along the torso. Leg muscle exercise Exercise for calf muscles
Final part (27min)
3.1. Performing relaxation exercises. 3.2. Easy running. 3.3. Exercises to restore breathing. Lying on mats exercises for stretching the muscles of the trunk and legs: Lie on your back, stretch out; The same lying on the stomach; Sitting, lie on straight legs, snuggle up to them, holding your ankles with your hands; Sitting legs apart tilt to the right leg, in the middle, to the left leg; Sitting in the lotus position, hands on knees, eyes closed, mentally relax. 3.4. Construction, summing up the lesson. 3.5. Homework:		Distance 2-3 m. Gradual decline physical activity while maintaining a heightened psychological. Think about the good moments of training, remember interesting exercises, personal achievements. Remind the tasks of the lesson, evaluate training session in accordance with the performance of tasks, the quality of work, to note the successes and achievements of students.

Without object and with object

The complex of morning hygienic gymnastics consists of general developmental exercises. General developmental exercises include any technically simple exercises that consist of single or combined movements and are performed without an object or with an object ( gymnastic stick, ball, rope, etc.). They can be performed in different directions, with different amplitude, speed, degree muscle tension and relaxation, sharply and smoothly, briefly and continuously, etc. .

The number of general developmental exercises is huge. Their motor structure is varied. Any of the exercises is multifunctional and has the possibility of selective and regulated influence on the functions of various organs and systems of the human body.

Teachers M.L. Zhuravin, O.V. Zagryadskaya, N.V. Kazakevich and many others draw attention to the fact that “individual links of the body can be equally located relative to the body, regardless of its position in space. The record of these provisions should also be the same. For example: lying on your back, arms forward, not up; lying on the stomach, hands up, hands forward, etc. will be considered a mistake.

Approximate complex morning hygiene exercises

Gymnastics (exercises) No. 1

Exercise 1

I.p. (starting position) - o.s. (main stance), hands behind the head, fingers in the "lock":

1-3 - without disengaging the fingers, rise on your toes, hands palms up;

Guidelines: repeat 6 times; the pace is slow; raising hands - inhale, lowering - exhale.

Exercise 2

1-2 - head tilts back and forth;

3-4 - head tilts to the right and left;

5-6 – Roundabout Circulation head to the right;

7-8 - circular movement of the head to the left.

Methodical instructions: avoid severe pain in the muscles of the neck; repeat 3-4 times; the pace is slow; breathing is even.

Exercise 3

I.p. - stand legs apart, arms to the sides:

1-4 - flexion and extension of the fingers;

5-8 - circular movements with brushes forward;

9-12 - circular movements with brushes back;

13-16 - circular movements with the forearms in and out.

Methodical instructions:

Exercise 4

1-4 - circular movements with straight arms forward;

5-8 - circular movements with straight arms back.

Methodical instructions: repeat 2 times; average pace; breathing is even.

Exercise 5

I.p. - leg stand apart:

1 - tilt forward, arms to the sides, raise your head;

Methodical instructions: when the torso is tilted, the back is straight; repeat 6-8 times; average pace; tilt - exhale, i.p. - breath.

Exercise 6

I.p. - stand legs apart, hands on the belt:

1-2 - tilt to the right, left hand up;

Methodical instructions: keep your back straight; pay attention to posture; repeat 6-8 times; average pace; breathing is even.

Exercise 7

I.p. - stand legs apart, arms up:

1 - squat on the left, right to the side, arms with arcs outward down;

3-4 - the same, in the other direction.

Methodical instructions: repeat 6-8 times; keep your back straight; pay attention to posture; average pace; squat - exhale, i.p. - breath.

Exercise 8

I.p. – o.s.:

1 - squat on toes, knees to the sides, arms with arcs outward upwards;

2 - stand up, arms with arcs outward down;

3 - squat, on toes, knees to the sides, hands behind the head;

Methodical instructions: repeat 6-8 times; the back is straight; average pace; squatting - exhale, i.p. - breath.

Exercise 9

I.p. - stand legs apart with the right, hands on the belt:

1 - squat on the right, bend the left and touch the floor with your knee;

3-4 - the same, on the other leg.

Methodical instructions: repeat 6-8 times; keep your back straight; average pace; squat - exhale, i.p. - breath.

Exercise 10

I.p. - emphasis on your knees, the back is rounded:

1-2 - bending your arms to bend;

Guidelines: rounding the back and bending to feel the stretching of the muscles; repeat 6-8 times; the pace is slow; breathing is even.

Exercise 11

I.p. - o.s., jumping up legs apart, alternately right, left.

Methodical instructions: repeat 6-8 times; the pace is fast; breathing is voluntary.

Exercise 12

I.p. - crouching emphasis:

1 - jump up, arms up;

Methodical instructions: repeat 6-8 times; the pace is fast; breathing is even.

Exercise 13

Walking in place - 30-40 seconds. While walking, relieve tension from the muscles of the legs by shaking. Raise your hands up to stretch. Pay attention to posture. Listen to your body, if there are any extraneous symptoms (muscle pain, discomfort, etc.).

I.p. - stand legs apart, hands below in the "castle"; hands up - inhale; tilt forward, arms sharply down - a powerful, long exhalation through the mouth (lips with a tube). Repeat 4-6 times.

I.p. - stand legs apart, hands behind the head; inhale for 2 counts, sticking out your stomach; lean forward, exhale for 4 counts, drawing in the stomach. Repeat 3-4 times.

The complex should be completed by wiping with a damp towel, a contrast shower and self-massage.

Body rub- a gentle hardening agent, using water at room temperature, which is gradually reduced to 10-12 ° C over 2-3 weeks. After adapting to wiping, it is recommended to move on to a douche or a contrast shower.

Cold and hot shower(alternately warm and cold) is effective tool hardening of the human body, intensively training the mechanism of thermoregulation and significantly increasing the tone nervous system. Depending on the difference in water temperature, a strong contrast (temperature difference of more than 15 ° C), medium contrast (difference of 10-15 ° C) and low contrast shower (temperature difference of less than 10 ° C) are distinguished. For a healthy person, it is recommended to start hardening with a medium-contrast shower and, as you adapt to it, move on to a high-contrast one.

with an object (gymnastic stick) No. 2

Exercise 1

1 - stick forward;

2 - right back on the toe, stick up, look at the stick;

5-8 - the same, on the other leg.

Methodical instructions: repeat 6-8 times; average pace; breathing is voluntary.

Exercise 2

I.p. - stand legs apart, stick behind the head:

1 - turn the body to the right;

3-4 - the same, in the other direction.

Methodical instructions: repeat 4-6 times; average pace; turn - exhale, i.p. - breath.

Exercise 3

I.p. - stick on the shoulder blades:

1 - left to the side on the toe, tilt to the left, stick up;

3-4 - the same, in the other direction.

Methodical instructions: repeat 6-8 times; average pace; tilt - exhale, i.p. - breath.

Exercise 4

I.p. - stick below, grip wider than shoulders:

1 - squat, knees apart, stick up;

Methodical instructions: keep your back straight, watch your posture; repeat 6-8 times; the pace is slow; do not hold your breath, squat - exhale, i.p. - breath;

Exercise 5

I.p. - a stick behind the back in the elbow bends:

1 - stand on the right knee;

2 - gray on the heels;

3 - stand on the right knee;

5-8 - the same, on the other leg.

Methodical instructions: repeat 4-6 times; monitor posture; average pace; breathing is voluntary.

Exercise 6

I.p. - stick at the top:

1 - swing right forward, stick forward, touch the stick with your foot;

3-4 - the same, on the other leg.

Methodical instructions: repeat 6-8 times; keep your back straight; average pace; mah - exhale, i.p. - breath.

Exercise 7

I.p. - emphasis sitting behind, hands on a stick:

1 - tilt forward, stick back;

Methodical instructions: repeat 6-8 times; the pace is slow; tilt - exhale, i.p. - breath.

Exercise 8

I.p. - gray, stick on your knees:

1 - bending the left, moving it, a stick under the thigh;

2 - reverse movement i.p.;

3-4 - the same, on the other leg.

Methodical instructions: repeat 4-6 times; monitor posture; average pace; breathing is even.

Exercise 9

I.p. - lying on your stomach, stick at the top:

1 - a stick behind the head, bend over;

2-3 - keep;

Methodical instructions:

Exercise 10

I.p. - kneeling, a stick with a grip with both hands at the end, below:

1-4 - tilt forward and circular movement to the right, draw a circle on the floor with a stick;

Methodical instructions: repeat 4-6 times; the pace is slow; breathing is even.

Exercise 11

I.p. - a stick in front on the floor at a distance of half a step, hands on the belt:

1 - forward jump over a stick;

2 - jump in place with a circle turn over the left shoulder;

3 - jump over a stick;

4 - jump in place with a circle turn over the left shoulder;

5-8 - the same, with a turn over the right shoulder.

Methodical instructions: repeat 4-6 times; average pace; breathing is voluntary.

Exercise 12

I.p. - stick on the floor on the left: jumping over the stick on two legs from left to right and back.

Methodical instructions: gradually increase the height of the jump and the distance of the landing (from the stick); monitor posture; repeat 4-6 times; average pace; breathing is voluntary.

Exercise 13

I.p. - stick below, grip shoulder width apart:

1-3 - rising on toes, stick up, stretch (inhale);

4 - i.p. (exhalation).

Methodical instructions: repeat 3-4 times; slow deep breath rapid exhalation.

An approximate set of exercises for morning hygienic gymnastics

with an object (jump rope) No. 3

Exercise 1

I.p. - o.s., a rope folded four times, below:

1-3 - pulling the rope up, look at the rope (inhale);

4 - i.p. (exhalation).

Methodical instructions: pull the rope below and, raising the rope, look at it; monitor posture; repeat 4-6 times; the pace is slow; inhale deeply, slowly, exhale quickly.

Exercise 2

I.p. - a rope folded four times, below:

1 - right back on the toe, rope up (inhale);

2 - i.p. (exhalation);

3-4 - the same, on the other leg.

Methodical instructions:

Exercise 3

I.p. - leg stand apart, rope folded four times, on the neck:

1 - turn the body to the right, the rope up;

3-4 - the same, in the other direction.

Methodical instructions: do not tear off the heels from the floor, perform a turn with a sharp movement, look at the rope in the “rope up” position, do not relax the rope; repeat 4-6 times; average pace; breathing is even.

Exercise 4

I.p. - leg stand apart, rope folded in half, above your head:

1-2 - right hand to the side, overcoming the resistance of the left hand;

5-8 - the same, in the other direction.

Methodical instructions: the rope is stretched, do not bend your arms, do not bend over, look at your arm to the side; repeat 4-6 times; average pace; breathing is even.

Exercise 5

I.p. - leg stand apart, a rope folded in half, stretched over your head:

1 - tilt to the right;

3-4 - the same, in the other direction.

Methodical instructions: repeat 4-6 times; average pace; watch your posture.

Exercise 6

I.p. - narrow leg stance apart, left in the middle of the rope, arms bent, pull the rope:

1-2 - straightening your arms up, lift the rope, bending left leg;

3-4 - ip, change of position of the legs;

5-8 - the same, on the other leg.

Methodical instructions: repeat 4-6 times; the pace is slow; breathing is even.

Exercise 7

I. p. - leg stand apart, rope under the left heel:

1-4 - balance on the right, spreading your arms to the sides, pull the rope, helping to raise your leg with it;

5-6 - keep;

7-8 - i.p. with a change in the position of the rope; the same on the other leg.

Methodical instructions: in the “balance” position, the heel of the raised straight leg is above the level of the head; repeat 4-6 times; breathing is even.

Exercise 8

I. p. - gray, jump rope, folded four times, on the hips:

1 - rope up;

2-3 - two springy slopes, rope to socks;

Methodical instructions: do not bend your legs, look at the rope; monitor posture; repeat 4-6 times; the pace is slow; breathing is even.

Exercise 9

I. p. - lying on your stomach, hook the rope on your feet, legs slightly bent, the free ends of the rope in your hands, hands at your head:

1 - bend over, straightening your arms, pull the rope;

2-3 - keep;

Methodical instructions: in the “bending over” position, you can make several swings; repeat 4-6 times; the pace is slow; do not hold your breath.

Exercise 10

I. p. - gray, hook the rope with a loop around the feet, wind the ends of the rope around the brush:

1-2 - spreading your arms to the sides and pulling the rope, sitting at an angle;

Methodical instructions: legs straight, knees tense; repeat 4-6 times; the pace is slow; breathing is voluntary.

Exercise 11

I. p. - emphasis crouching, rope on the floor on the side: jumping over the rope to the left and right for each count.

Methodical instructions: perform 8-10 jumps; average pace; do not hold your breath.

Exercise 12

Rope exercises: jumping with two legs; jumping with one leg.

Methodical instructions: perform 2 series of 30 seconds; the pace is fast; between series walking in place, rotating the rope in the lateral plane (right and left) up to 30 seconds.

Exercise 13

I.p. - leg stand apart, rope folded in half, below:

1 - rise on toes, rope up (pull), look at the rope (deep breath through the nose to the limit);

2 - i.p. (slow exhalation through the mouth).

Methodical instructions: repeat 2-3 times; pace is slow.

With the help of charging, several tasks can be solved at the same time: to awaken the body of the student, preparing him for active labor activity; to cultivate will, perseverance, discipline; aim at physical self-education and self-improvement.