Men and women want to be fit, beautiful, young. Good body often the result of proper lifestyle and hard, ongoing work on yourself both in the gym and at home.

This article is intended for persons over 18 years of age.

Are you over 18 already?

Get leaner without the gym

Regular workouts, even if they are carried out at home, can make the body slimmer and the skin more toned. They are useful for the figure and the whole organism as a whole: the thyroid gland activates the production of thyroid hormones responsible for regulating metabolism. For those who cannot go to the gym, start exercising at home.

The training program for men and women is almost identical. The difference is the number of approaches and what result should be achieved.

It includes:

• cardio load: the first workouts look like a regular walk at a slow pace. For those who are not used to moving a lot, 10-15 minutes are enough to start with a gradual increase in the duration of the walk up to an hour or switching to running;
• strength training: workouts with strength exercises accelerate and maintain metabolic processes at the proper level. Without them, the muscles will not become elastic, and the endurance of the body will not increase. For classes at home, choose exercises that do not require special equipment.

Home workout program for beginners

A quality warm-up for 10-15 minutes is necessary before each lesson. During it, the muscles and ligaments are warmed up, prepared for work, which will significantly reduce the risk of injury or sprains. Then start doing the exercises.

An example program looks like this:

1. Squats with the maximum number of repetitions. For beginners, three approaches are enough. The load goes to the gluteal and leg muscles.
2. Push-ups are classic, from the knees or a low support. It is necessary to do the maximum number of times in three approaches. Performing these exercises trains the entire shoulder girdle and part of the back.
3. Press weights up in a standing / sitting position. If there are dumbbells at home, then you need to use them. Performed from 8 to 15 repetitions, three sets. Exercise is necessary for a beautiful line of shoulders and pumping triceps.
4. Twisting: load on upper part body in the supine position. Perform the maximum number of times in two sets.
5. Reverse twist: lying on the floor, raise the buttocks up, trying to do the maximum number of repetitions in two sets.

During the first sessions, a short rest is recommended after each exercise and longer after approaches to restore breathing. Gradually, rest periods are reduced to 60 seconds. At the very beginning, it is enough to study only once a week and walk every day. A little later, the number of trainings increases to two, and then three times.

Program for pumping up muscles at home

Build muscle without a visit gym you can, if you know how to make a program and overcome laziness, which prevents you from finding time for home workouts. There are a huge number of exercises for pumping up muscles at home. Each workout should be preceded by a warm-up, and after going through the entire complex - stretching, which allows you to relieve muscle tension.

The program looks like this:

1. 10 pull-ups with a wide and narrow grip.
2. 8 Explosive Push-ups: On the rise when doing a classic push-up, push off the floor up so that your palms no longer touch the surface.
3. Squats on one leg with an emphasis on a chair or other surface of a similar height. Throw the right leg on the seat of the chair, move the left leg forward a little, gently sit down, stand up. Repeat 8-10 times on each leg.
4. 12 pull ups reverse grip.
5. 5 push-ups on your hands and more, standing against the wall with your head down.
6. 12 back push-ups on chairs. Rest against the chairs, standing opposite each other, with your feet and hands. Perform push-ups, trying to go as low as possible.
7. 12 hanging leg raises on the horizontal bar. Legs rise as high as possible, without swaying.

Rest after completing all the exercises, repeat from start to finish in a circle, 3-4 times. For good results, exercise every other day, on the days of lack of training, do a light jog, do stretching exercises.

In the case when there is no horizontal bar in the apartment, you can practice on the street. To increase endurance, the program includes cardio. The number of repetitions and circles increases gradually, but weekly.

Gaining muscle mass at home

To pump up at home, you need not sports equipment from the gym, but a desire to exercise and an appropriate training program. If there are dumbbells, then some exercises can be performed with them. But also improvised means, for example, chairs, stacks of books, couples plastic bottles with water may be enough for a full training.

On the first day, do exercises for the arms and back:

• push-ups from the floor 8 times;
• push-ups on hands upside down against the wall up to 6 times;
• push-ups between two supports 8-12 times;
• pulling up on the horizontal bar with a wide grip up to 10 times, trying to touch the crossbar with your chest;
• pull-ups with a reverse grip up to 8 times.
• it is necessary to do 2-3 sets of each exercise and up to 4 circles.

On the second day, a complex for the legs is performed:

• sprint;
• squats 12 times. Keep your hands behind your head, try to sit as deep as possible, smoothly. If you have dumbbells at home, you can use them as a weight;
• lunges 10 on each leg. For each wide step, do 5 deep squats in a row;
• lifting on toes in a standing position on a support up to 20 times. The heel does not touch the floor;
• do three to four sets of each exercise and 3-4 circles with a short break.

When the body gets used to the minimum load, the home program for working on the mass includes:

• push-ups on one hand from the floor;
• pull-ups on the horizontal bar with a wide grip behind the head;
• vertical push-ups;
• back push-ups;
• pull-ups with a reverse grip;
• push-ups on the uneven bars;
• push-ups with narrow setting brushes;
• toe raises on one leg.

To avoid overtraining, sprains and injuries, it is necessary to monitor how the body perceives the load. If it is difficult to tolerate, the number of repetitions is reduced, made less intense. To increase the number of approaches begin a little later.

Strength training at home

Power training it is desirable to conduct in the hall, because there is everything necessary for them.

If you have to work at home, then:

• beginners need to practice a couple of times a week;
• conduct training according to the principle;
• rest between sets, approximately 1 minute each;
• repeat each exercise up to 12 times;
• alternate the load: more on the first day, less on the second, on the third increase again;
• increase the load in each set until muscle tension appears in order to choose the most comfortable option. Continue home workouts at a comfortable pace, without overloading the body.

It is necessary to start classes with a 5-minute cardio warm-up: running, walking, going up and down stairs, jumping rope. At the end of the workout, stretch the main muscles.

Home workout program for strength with dumbbells:

• squats with a press up;
• pull dumbbells to the chest;
• lunges back;
• spreading the arms to the sides with a load when leaning forward;
• body thrust;
• push-ups classic or from the knees;
• deadlift;
• lowering the legs: raise the legs up, at an angle of 45-90 degrees, in a prone position. Raise and lower them in turn, without touching the floor with the heel, without lifting the lower back from it;
• twisting the torso in the prone position;
• "scissors";
• lifting the upper body, lying on the floor with straight legs.

The load during home training can be from 2.5 to 7 kg per arm, depending on the level of physical fitness.

A simple complex can be supplemented with pull-ups and push-ups on the horizontal bar, bars, support. Barbell exercises are effective when recruiting muscle mass, so you can include exercises using it in home workouts. At first, to prevent injuries, it is advisable to start exercising in the gym.

Observe the drinking regime and drink up to 1.5 liters of pure water without gas daily: the liquid leaves the body with sweat, therefore its amount should be replenished. This is like balanced diet, is necessary for proper metabolism, well-coordinated work of the body and achieving the effect of home training.

In during the first classes, a short rest is recommended after each exercise and longer after approaches to restore breathing. Gradually, rest periods are reduced to 60 seconds. AT at the very beginning, it is enough to do it only once a week and walk every day. A little later, the number of trainings increases to two and then three times.

An analysis of the exercises can be found under the program.

Monday

1. Joint warm-up. Tilts and turns of the head, rotation of the shoulders, elbows and wrists, tilts of the body to the sides and forward, rotation of the pelvis, extension of the hip to the side, rotation of the knees and feet. Perform 10 rotations (tilts) in each direction. The entire warm-up will take no more than 5 minutes.
2. warm up(performed intensively):
   • Jumping Jacks - 30 seconds;
   • running in place - 30 seconds;
   • jumping rope - 100 times.
3. Power block:
   • classic push-ups - three sets of 10 times;
   • dumbbell press up - three sets of 15 times;
   • tilt dumbbell row - three sets of 10 times for each hand;
   • squats - three sets of 20 times;
   • lifting the pelvis on one leg - three sets of 10 times on each leg;
   • lifting the body on the press - three sets of 20 times;
   • boat - 3 sets of 10 times;
   • plank classic - hold for 30 seconds, three sets.
4. Stretching. Do all stretching exercises for 30 seconds.

Tuesday

1. Joint workout.
2. Warm up.
3. Circuit Workout #1. Do exercises at a measured pace, try not to stop and keep rest to a minimum. Perform six rounds of the following exercises:
   • 5 push-ups;
   • 10 body lifts on the press;
   • 15 squats.
4. Circuit training number 2. This workout is done on time using the Tabata protocol. You do as many exercises as you can in 20 seconds, then rest for 10 seconds. You need to complete six circles. That is, you set a timer for 3 minutes and start.
   • burpee;
   • climber;
   • squats (first try jump squats, if you don’t have the strength to continue, do regular ones).
5. Stretching.

Wednesday - rest

Thursday

1. Joint warm-up.
2. warm up.
3. Power block:
   • reverse push-ups - three sets of 10 times;
   • lunges - three sets of 10 times on each leg;
   • standing dumbbell swings - three sets of 10 times;
   • lifting the pelvis with support on the bench - three sets of 10 times;
   • breeding dumbbells in an incline - three sets of 10 times;
   • leg raises on the press - three sets of 20 times;
   • boat - three sets of 10 times;
   • classic plank → side plank to the right side → classic plank → side plank to the left side - hold each for 30 seconds.
4. Stretching.

Friday

1. Joint workout.
2. Warm up.
3. Circuit Workout #1. Perform exercises at a measured pace, try not to stop and keep rest to a minimum. Perform six rounds of the following exercises:
   • 5 push-ups with a wide setting of hands;
   • 5 reverse push-ups;
   • 10 squats with jumping;
   • 30 seconds plank + 30 seconds rest.
4. Circuit training number 2. You do as many exercises as you can in 30 seconds, then rest for 30 seconds. Do two rounds:
   • burpee;
   • jumping rope;
   • climber;
   • jumping jacks;
   • alternation of legs in a lunge.
5. Stretching.

Saturday and Sunday

Rest and recover. You can either stretch.

Strength block home workout program

Push ups

This is a universal exercise for pumping triceps and pectoral muscles. Try to do push-ups right away: elbows are at a 45-degree angle, abs and buttocks are tense, and the body is a straight line.

If you can't do a full push-up while lying down, put your feet on your knees. It happens that it’s difficult for you to do push-ups on your legs, but it’s too easy on your knees. In this case, do as many push-ups as you can in the lying position with, and then go to your knees.

In push-ups with a wide setting of hands, the emphasis shifts to pectoral muscles, and triceps receive less load.

Reverse push-ups

This exercise also helps to work out the triceps and pectoral muscles. Turn your back on a static support, such as a chair, place your hands on it with your fingers facing you, and do push-ups.

You can bend your legs to 90 degrees or straighten them completely, the latter being more difficult. Try to lower yourself until your shoulders are parallel to the floor. But do not overdo it with depth: this can result in injury.

This exercise allows you to work out the middle deltas. Spread your arms, slightly bend your elbows, do not raise your shoulders.

If you do not have dumbbells (small dumbbells cost about 200-300 rubles, stacked ones are more expensive, but you can buy them by hand), take one and a half or two-liter bottles of water. Of course, this is a small weight, but for a start it is enough.

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This exercise engages the back bundles deltoid muscles. Take dumbbells or water bottles, bend over so that the body is almost parallel to the floor, bend your elbows slightly and spread your arms.

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Take dumbbells or water bottles in your hands, bend your elbows, raise the dumbbells just above shoulder level and turn your palms away from you - this is starting position. From it, you squeeze the dumbbells up and lower them back.

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This exercise works latissimus dorsi back. Take a dumbbell or a water bottle, find a stable and long enough support, for example two standing nearby chair.

Take the weight in your right hand, go to the support, put it on it left leg bent at the knee, and left hand. Lower your hand with weighting down, and then pull it to the belt, feeling how the back muscles tense.

You can not put one foot on the support, but simply lean on your hand. The main thing is to tilt the body well. The closer to the parallel with the floor, the better the latissimus dorsi muscles are loaded. Otherwise, more load goes to the rear deltoid muscles.

Squats work well on the front surface of the thighs and gluteal muscles. Try deep, but at the same time keep your back straight, do not lift your heels off the floor, spread your knees. Turn your toes 45 degrees.

Lunges also work well on the gluteal muscles and quadriceps. At home, it is more convenient to perform them on the spot. Take a step forward, touch the floor with the knee of your back leg and return to the starting position.

The angle at the knee of the forward leg should be 90 degrees. Make sure your knee doesn't go past your toes.

This exercise well loads the gluteal muscles. Lie on the floor on your back, bend one leg at the knee and put it on the heel, straighten the other. Raise and lower the pelvis, feeling how the gluteal muscles tighten. Then switch legs.

Another activation exercise gluteal muscles. Lean your shoulders on a sofa or chair, bend your knees, put your feet on the floor. Raise your pelvis so that your body is parallel to the floor, and then lower yourself.

This is a popular and effective exercise for working out the rectus abdominis. Lie on the floor, put your legs bent at the knees on a raised platform. Adjust the height so that the angle at the knee is 90 degrees. Perform the exercise by raising and lowering the body.

This exercise works lower part rectus abdominis. Lie on the floor on your back, raise your legs and bend them at the knees at an angle of 90 degrees - this is the starting position. Lift your pelvis off the floor and lift your legs up, then lower back to the starting position and repeat.

Stand in an emphasis lying, hands are located strictly under the shoulders. Tighten your abs and buttocks so that the body stretches in one line. Hold this position for the specified amount of time. The photo above shows two positions: on the left - a regular plank, on the right - side plank. You can combine them.

Cohesion exercises allow the participants of the training to feel like a single well-coordinated team. Team building training traditionally includes a large number of cohesion exercises. However, professional trainers use cohesion exercises in training on other topics. After all good exercise they raise the tone of the group, increase its involvement and focus on results, which in turn increases the effectiveness of the training. Cohesion exercises in short time turn a disparate group into a single, well-coordinated and well-functioning mechanism. For this they are appreciated.

We have selected for you 5 quality bonding exercises, which are freely available and enjoy well-deserved popularity among practicing trainers. These exercises will help you create an effective and interesting workout.

Exercise "Shapes"

Target: This is a team building game. During this game, you can track many points that are important for team building training. For example, member roles, group dynamics, etc.

Group size: 6-20 persons

Time: 10-15 minutes

Resources: You will need a rope with a length of 1 m * number of participants.

Instruction: For execution next exercise You need the whole group to stand in a circle. Take the rope in your hands and stand so that the correct circle is formed. Now close your eyes and without opening them, build a square. Only verbal communication can be used. When you consider that the task is completed, let me know. Mission completed?

Open your eyes. Do you think you succeeded in completing the task?

We listen to the answers, but do not comment on them.

Now I will offer you to build another figure under the same conditions. Can you build it for more a short time? Good. I suggest repeating the experiment. We close our eyes. Your task is to build an equilateral triangle.

Let's sum up exercise summary:

• Are you satisfied with the result of the group?
  
• What factors influenced the success of the task?
  
• Which of these factors could you influence?
  
• What conclusions will you draw from the exercise?
  

Exercise "Intellectual football"

Target: This cohesion exercise is good for training teamwork skills.

Group size: 8-20 people

Time: 20-25 minutes

Instruction: Now we will play football. Do not be discouraged by those who do not know how to play it or who do not have the right form of clothing. We will play intellectual football. To do this, at the beginning, we divide into two teams - everything is like in real football. Then select the defenders, attackers and goalkeeper. Each team must come up with 5-7 questions for the other team on different topics: cinema, painting, sports, politics, etc. We play like this: the team asks a question and throws the ball to the attackers of the enemy. If they did not cope with the question, they pass the ball to the defenders, and then to the goalkeeper. If the answer is not found in this case, a goal is counted.

Outcomes of the exercise:

• How are you feeling?
• What is this exercise about?
• What helped you?
• What hindered?
• What conclusions can be drawn for the future?

Exercise "Associations"

Target: It is very simple and interesting exercise will help each participant of the training to clarify for himself the concept of "team".

Group size: 8-20 people

Time: 10-15 minutes

Instruction: Colleagues, our training is called team building. I suggest everyone clarify for themselves the meaning of the concept of "team". The exercise that we will now carry out with you seems to be simple, but it is not entirely true. You will be convinced of this when you see how interesting and unexpected the views of our colleagues on many issues can be.

1. Take pens and paper.

2. Your task is to hear my question and write down the first images associated with it that came to your mind.

• a. If the team is a building, then it ...
• b. If a team is a color, then it is ...
• c. If the team is music, then it is ...
• d. If a team is a geometric figure, then it ...
• e. If the team is the name of the movie, then it ...
• f. If a team is a mood, then it ...

3. Conduct a survey of participants on the associations that you named ...

Outcomes of the exercise:

• What did you like about this exercise?
• What answers were the most interesting for you?
• What answers surprised you?
• What does this exercise tell us?

Exercise "Build a PC"

Target: This rallying exercise shows the group the benefits of open communication and teamwork.

Group size: 8-20 people

Time: 20-35 minutes

Resources: Pre-preparing 4 envelopes with puzzles from large PC photos. The photos are exactly the same. When preparing envelopes, you need to mix the “puzzles” in such a way that in each envelope there is a part of the details from other “puzzles”.

You have a maximum of 15 minutes to work.

Outcomes of the exercise:

• How are you feeling?
• What happened now?
• What can you be proud of?
• What didn't work?
• How does this exercise relate to work?

Exercise "Arithmetic operations"

Target: Findings from this exercise on cohesion, the advantages of partnerships, the advantages of a close-knit team are well demonstrated.

Group size: 8-20 people

Time: 7-10 minutes

Exercise progress: For the next exercise, we need to stand in a circle. The facilitator stands in a circle with the participants.

Probably, we all studied at school and remember what arithmetic operations are. The next exercise assumes that we can add, subtract, divide and multiply. Can everyone? Then let's start. The essence of the exercise is that we will need to do arithmetic operations in a circle, that is, the first participant, for example, I, calls a number. The next participant in the circle must name one of four arithmetic operations:

• minus
• multiply
• divide

The participant following him must name a number. The next participant must mentally calculate the result and apply some arithmetic operation to the resulting number. The exercise goes in a circle until I stop one of the participants and ask: “What number came out as a result of all the previous actions?”.

If the participant does not answer correctly, we fix the error and start the exercises again. If he is right, the count continues to the next stop.

Outcomes of the exercise:

• How are you feeling?
  
• What happened now?
  
• How does this relate to the topic of our training?
  
• What strategy would be correct in this game?
  
• What conclusions did you draw from the exercise?
  

We have brought to your attention 5 high-quality cohesion exercises that are freely available. Since these exercises are taken from free sources, you need to consider that they:

• available to many trainers and may already be known to participants in your trainings. This should be clarified before doing the exercises;
• do not contain detailed instructions carrying out the exercise. And it’s not a secret that just knowing the exercise and knowing exactly how to conduct it are two big differences. Usually the trainer needs to do the exercise 2-3 times to understand how to do it in the best way.

If you need:

• the most best exercises for trainings
• exclusive exercises known only to a small circle of professional coaches
• exercises with detailed coaching methodology for their implementation, revealing the entire “underwater part” of coaching and explaining exactly how to conduct the exercise and sum up the exercise in order to achieve the best result,

then you can always pick up such exercises on This portal has grown on the basis of the largest training center "Sinton". For more than 30 years of work, the Sinton center has collected, probably, largest base best games and exercises for business training and personal training.

And when we realized that trainers are constantly faced with the problem of a lack of quality training material, we assembled a team of professional trainers who:

• take away only the best, brightest and most effective exercises on a variety of coaching topics,
• professional and detailed describe a hidden methodology for their implementation!

It's nice that now you can purchase our coaching exercise manuals at the most affordable prices in the section.
Of the cohesion exercises, we recommend that you look, first of all, at the following exercises:

An excellent warm-up exercise that quickly increases the energy, activity and involvement of the training participants, increasing the level of trust in the group. This is both a bright warm-up and strong exercise for team building.

The exercise is beautiful, rare, and what is called "nezazhenny". It is able to interest even an experienced and experienced audience in trainings.

One of the most effective exercises, allowing for 30-60 minutes to clearly demonstrate to the participants of the training that it is beneficial to be a single team, that the Win-Win strategy in business and in life is much more effective than other strategies.

This is undoubtedly a diamond exercise that is definitely worth putting in your coaching piggy bank.

An extremely effective team building exercise that requires the participation and total involvement of the entire group. The participants are faced with a most difficult task, which can only be solved by joint efforts, mobilizing all their personal qualities, business skills and the ability to work in a team.

Exercise "Titanic" is guaranteed to "cling" the participants of the training and is remembered as one of the brightest exercises of the training.

An effective warm-up exercise suitable for many training topics. Taking only 10-15 minutes, the exercise allows the trainer to quickly raise the energy level of the group and increase the motivation of participants for further training.

The exercise clearly demonstrates to the participants that we often start to "fight" out of habit, instead of acting as a single team.

A powerful and interesting exercise that allows you to teach participants one of the powerful technicians effective communication and conflict resolution.

With the help of the “Internal Translator” technique, participants will be able to better understand people, remain calm and positive in communication, and, therefore, will be able to work effectively in a team.

It is especially valuable that the "Internal Translator" technique is not widespread, exclusive, so it can be successfully used for a demanding audience, for experienced participants who want "something new".

We recommend unique coaching manuals for the best exercises for training:

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Goals:

To teach children to clearly understand and distinguish between the concepts of "high", "low".
To consolidate the ability to count to two, to compare sets of "one-many".
Form spatial figurative thinking.
Introduce the geometric figure "square".
Practice sound imitation.
To develop in children the understanding and use of prepositions in speech on, under.
Continue learning to draw with your fingers, leaving an imprint in a tender place; sculpt from plasticine using the “direct rolling” technique; paste the details of the image in the right place.
Develop verbal attention subtle movements fine motor skills.

Equipment:

Picture-background "heaven and earth", figures of the sun, clouds, houses, flowers.
Picture-background with the image of houses, paper windows-squares, glue sticks.
Toy mallets.
Constructed from the designer one-and two-storey houses. Handkerchiefs.
Wooden spatulas. Multicolored clothespins.
Large building material, various attributes for an obstacle course.
Picture-scheme of the house, the details of these houses are made of colored cardboard.
Drawing of a house with empty windows, yellow finger paint, yellow plasticine.
Educational game "Pick up the key to the lock."
Audio recordings: “There is a house made of logs in the forest”, “I want to build a house”.

Lesson progress:

Greetings

We stomp our feet.
We clap our hands
We shake our heads
We shake our heads.
We raise our hands
We lower our hands.
One-two, one-two.
It's time for us to get busy!

Finger game "Building a house"

The whole day - here and there,
There is a loud knock.
Hammers are knocking.
We are building a house for squirrels.
This house is for squirrels.
This house is for bunnies.
This house is for girls.
This house is for boys.
That's a nice house.
We will live happily in it.
Let's sing songs
Have fun and dance.

Children bang toy hammers on the floor.

Didactic game "House on the mountain"

The picture shows heaven and earth. Show me the sky. Show the earth. Pick up a house and attach it to the picture. In what part of the picture did you attach the house, to the sky or to the ground? Why?
Now put the sun and clouds on the picture. Where will you put the sun and clouds? On sky.
Flowers grew around the house. Where will you place the flowers? On the ground around the house.
How many houses do you have? One house. How many flowers? Multicolor. How many suns? One sun. How many clouds? Two clouds.

Application "Windows"

Here are the beautiful new houses. But how do they accommodate tenants? There are no windows! Let's make windows for these houses. Here are the windows - squares. Glue them in the right place.

Didactic exercise "High-low house"

There are houses in front of you. Let's count them. One two Three. How many houses? Three houses. Which house is the tallest? What is the lowest? Count how many floors are in the tallest house? How many floors are in the lowest building?

Now I will cover the houses with handkerchiefs, and you will guess where which house is hidden. Under which handkerchief is the lowest house hidden? Highest?

Game with clothespins "Beautiful fence"

Here are the planks, and here our clothespins are prepared. Now we will make a beautiful fence for our houses out of them.

Dynamic pause "At the construction site"

We need to move building materials to the construction site. Can you help? (Children carry large building material from one place to another, overcoming obstacles. Hemp, "puddles", etc. are used as obstacles).

Design "Lay out the house"

The pictures show a diagram of the house, which you lay out and build yourself. Take the details and lay them out in the right place on the diagram. Where a triangular roof is drawn - attach a colored triangle there, where a square window - attach a square.

Exercise "What sounds do you hear at home?"

How does the kettle whistle? S-s-s.
How does tap water drip? Cap-cap-cap.
How does dad work with a drill? W-w-w.
How does the vacuum cleaner sound? Woo.
How do guests knock on the door? Knock-Knock.

Finger painting "Light the lights in the windows of houses"

So the evening came, it became dark. Let's turn on the light, let the windows in the houses light up with a bright light. Dip your finger in yellow paint and paint over the windows on the house.

Sculpture "The moon has risen"

And the moon has risen in the sky. (On the same sheet where they drew lights in the windows of houses). Let's mold it from yellow plasticine. First, roll out a thin sausage. Then bend it and attach it to the night sky. Press down on the plasticine. The moon is ready!

Dynamic pause "The bear has a big house"

The bear has a big house
(Hands up, stand on toes)

And the hare is small.
(Squat down, put your hands down)

Our bear went home
(Stepping from foot to foot)

And behind him is a hare.
(Jumping)

We accompany the animals
(farewell hand waving)

We continue to work.

Didactic game "Pick the key to the lock"

Children pick up the keys to the locks of the same color and open them.

lawn house,
All doors are locked.
We'll pick up the keys
And we will open the hut.

Team building exercise "Trolls"

Target: The exercise gives the group the experience of well-coordinated teamwork.

Time: 25-35 minutes

Group size: 12-40 people

You will need two boards 10x35 cm - trolls. Also, before starting the exercise, mark the field for the game - two parallel lines located at a distance of at least three meters from each other. For the exercise, we divide the participants into teams of 6-8 people.

Instruction:

« Colleagues, you are faced with the task of crossing from one line to another without touching the ground, using trolls. You have 10 minutes to strategize. Then you will have to complete the task. Please note that there are several rules. If asomebodyfrom the team touches the ground - the team starts to pass the field from the beginning. The first team to complete the task gets 10 points. 5 points for second place. 3rd place 2 points. The rest do not receive points. It is forbidden to practice on the field of play».

Outcomes of the exercise:

• Are you satisfied with your result?
• What helped / what hindered to cope with the task?
• Who would you like to single out/thank?

Team building exercise "Path"

Target: The exercise is a good test of team cohesion and patience. When implementing this exercise, the team roles of the participants are manifested.

Time: 30-40 minutes

Group size: 8-30 people

The trainer needs to prepare for this exercise. If you are training in nature, then take 15-17 bricks and arrange them in a snake. If you are in the audience, then arrange the same snake with tape and A4 paper. Bricks or paper should be placed at a distance of one human step from each other, but this step should be large enough.

Instructions for the exercise:

Attention. Before you is a "poisonous swamp." And you need the whole team to overcome it. The first and last brick / sheet is the beginning and end of the "swamp". Overcoming the swamp you need to be careful. It is important to observe the following rules:

• All participants must be in constant contact with each other.
• If the contact is broken, then the participants begin the passage of the swamp again.
• If someone touches the ground, the whole team begins to sink into the "swamp" and the exercise also starts over.

Outcomes of the exercise:

• How are you feeling?
• Has the group reached its goal? Can she be proud of the result?
• What helped you?
• What hindered?
• What conclusions can we draw from this exercise?

Another version of the same team building exercise:

The trainer marks on the ground/floor the beginning and end of the swamp. Gives a stack of sheets of paper and the participants must arrange them themselves in such a way as to cross the swamp. Here, it is important for the coach to adjust one parameter in advance: the distance between the borders should be such that the team has to collect the sheets behind them and pass them to the participant in front.

Team Building Exercise "Magic Lamp"

Target: The exercise allows the participants to think about the changes they would like to see in their team. Also, this exercise is suitable for a spectacular and warm conclusion to the team building training.

Time: 20-30 minutes depending on team size

Group size: 10-20 participants

Necessary materials. Note paper, pencils, A3 size paper.

Description:

1. A group sitting in a common circle receives following instruction: « Imagine: you and your team find an old lamp,somebodypicks it up, rubs it and - surprise! - a genie appears from it. Now you can make three wishes, but since you found the genie along with your work team, these wishes must be related to the work environment. You can change your boss, your colleagues, make your favorite aunt work with you, make your colleagues smile more often, make the office desk bigger, etc. Everyone can make their three wishes».

2. Everyone writes down their three desired changes related to teamwork.

3. The general group list is fixed on the board.

Summing up the exercise:

Can anything be done to make these changes happen in reality? If not, what can be done to improve the situation?

Another version of this exercise:

After everyone has written their 3 wishes, we divide the group into mini-groups of 4 people, each mini-group receives an A3 sheet of paper on which they need to display in the form of drawings, diagrams, etc. the changes that these four would like to see a participant in your team. Then one representative of each mini-group talks about what was decided in his group.

Team building exercise "7 factors"

Target: The exercise trains the ability of group members to negotiate among themselves.

Time: 45-50 minutes

Group size: 8-25 participants.

For the next exercise, we need to split into mini-groups of 5-6 people.

Each mini-group will have to make a list of 7 factors that you think are most important for working in a team, for example: the ability to listen carefully, the ability to put oneself in the place of another, respect for a partner, clear thinking, trust, fantasy, etc.

You will have 15 minutes for this activity. In order not to interfere with each other, I suggest that the groups disperse to different places in the audience.

15 minutes work in progress

Did you manage? Excellent! Now the task of each team is to rank these factors according to their importance for teamwork. Mandatory condition: all team members must agree with this decision.

That's another 15 minutes. After that, the teams take turns speaking, presenting their 7 factors to the group.

Outcomes of the exercise:

• How quickly and coherently were you able to complete the list?
• Was a variant of value gradation acceptable to all quickly found?
• What qualities have been debated for a long time?
• Did you feel like the rest of your team understood your ideas?
• Could you communicate your point of view to others more effectively?
• What did you learn from this exercise?
• What quality do you personally think is most important?
• What quality would you like to develop in yourself in the future?

Team building exercise "Knot"

Target: The exercise demonstrates the stages of team formation, team roles.

Time: 20-50 minutes

Group size: 8-30 people

You will need a rope. The length of the rope depends on the number of participants.

Instruction:

“For the next exercise, we need to split into two teams. Please line up. Each member of the group must take the rope. The task is to tie the rope into a knot at the border between the teams.

You can’t let go of your hands, you can only move along the rope (if someone lets go of your hands, the exercise starts over).

Outcomes of the exercise:

• How are you feeling?
• What could we observe during our exercise?
• What surprised you?
• What else would you like to say?

Another variant of this team building exercise is to then untie the tied knot with the same rules.

We hope that our team building exercises will be useful to you in training. But it is worth considering that these exercises are taken from free sources, and therefore they:

• may already be known to the participants of your trainings, as they are available to many
• contain only short description exercises, without revealing the "underwater part of the iceberg", without revealing the technology for skillfully conducting these exercises

The TRENERSKAYA.RU team of professionals does 2 important things:

1. selects the best and exclusive exercises, which are used in their work by the most famous and stellar coaches
2. details the hidden coaching methodology, revealing the whole "underwater part" of coaching, all coaching "tricks" and secrets

Complete base the best exercises for trainings at affordable prices in the section

A very successful warm-up exercise, suitable for almost all training topics. The exercise can be used in team building trainings, business trainings, and personal growth trainings.

This exercise will serve as a brilliant introduction to the topic of team conflict. The exercise clearly demonstrates to the participants that the use of force in a situation of conflict or resistance, if it works, is not for long. That it very quickly causes equal opposition, and as a result, neither side can approach the goal.

The exercise “Building a house out of a rope” was taken from the arsenal of the doctor of psychological sciences, professor, famous trainer and writer N. I. Kozlov.

This exercise solves two main problems. The first is the development of leadership qualities of the training participants, which is relevant in leadership trainings, confidence trainings and trainings for managers. In the “Building a house with a rope” exercise, participants will explore their own leadership style, see their key features and mistakes, and be able to practice other leadership models. At trainings for managers, this exercise will allow you to train both leadership skills and the skills of effective organization of processes, management skills.

The second task of the exercise is the ability to work harmoniously in a team. The exercise "Building a house from a rope" is ideal for team building trainings, team building. The exercise will allow the participants of the training to visually see how they can work now. common team and what needs to be done to work together more smoothly.

An extremely effective team building exercise that requires the participation and total involvement of the entire group. The participants are faced with a most difficult task, which can only be solved by joint efforts, mobilizing all their personal qualities, business skills and the ability to work in a team.

Titanic is especially suitable for team building trainings and personal growth trainings. Will also great exercise for training participants who often have to solve problems in life that require leadership, creativity, and activity in unstable circumstances.

A powerful and memorable challenge exercise that shows the participants in a powerful and visual way that the success of the team and the success of negotiations depends on their ability to listen, find out the interests of the partner and find a common solution.

According to its legend, the exercise is similar to a good economic detective story, which immediately involves the participants of the training, raises their level of interest and motivation for further training. The "Bumps" exercise is guaranteed to "hook" the participants and is usually remembered as one of the most striking exercises of the training.

The exercise is ideal for team building trainings and sales and negotiation trainings, both open and corporate.

A large-scale exercise aimed at developing the leadership qualities of the training participants, at developing communication skills, the ability to negotiate. At the teambuilding training, this exercise will teach participants to work in a team, negotiate, hear each other, make collective decisions, and interact more effectively.

But the high-quality implementation of this exercise requires a highly qualified trainer and great experience conducting such exercises. Otherwise, for all the interestingness of the legend, the group is not aware of all the conclusions that could be realized if high quality trainer's work.