Complexes of general developmental exercises in gymnastics. ORU is an important means of developing basic physical qualities - strength, speed, agility, endurance, flexibility
General developmental exercises - ORU - are analytically created exercises that include movements of individual parts of the body or their combinations, and have a comprehensive effect on the body. ORUs are simple and affordable in execution, they make it possible to selectively influence the necessary muscle groups, and also allow you to strictly dose the load in the lesson (Popova, E.G., 1999).
There are special terms (designations) in order to name the body positions or movements that make up the exercise. The main positions of the body, from which physical exercises are performed, are the following (according to E.G. Popova, 1999):
On fig. 1 shows the most commonly used body positions and special terms (according to E.G. Popova, 1999).
STANDS: main stance (feet together, arms down), stance, legs apart, wide stance, legs apart, kneeling, stand on one (leg).
STOPS .: crouching emphasis, sitting emphasis, kneeling emphasis.
SQUATS: squat, half squat, squat on one leg.
SEDY: gray, gray on the heels.
LUNCHES: lunge to the side, lunge forward.
Lying position: on the back, on the stomach, on the side.
Typical general developmental exercises without an object
The most common exercises that are the basis for building other outdoor switchgear - with objects, on projectiles, etc. - are exercises without an object. The most common exercises (according to E.G. Popova, 1999) are given below. For convenience, they are best considered on an anatomical basis: exercises for the muscles of the neck, shoulder girdle, for the back, for the lateral surface of the body, for the legs, etc.
Exercises for the muscles of the neck
head tilts to the right, left, forward, backward;
the same, but hands behind the head, overcoming the resistance of the hands;
circular motions heads to the right, to the left (without sharp movements back);
Exercises for the arms and shoulder girdle
flexion and extension of the arms in the elbow and shoulder joints;
circular movements and swinging arms in different directions;
jerky movements of the hands in combination with tilts and turns of the body;
transition from an emphasis crouching to an emphasis lying and vice versa.
Back exercises
tilts and turns of the torso forward and backward in I.P. standing;
raising and lowering the body in and. n. lying on the stomach;
lifting and swinging your legs back in I.P. lying on the stomach; the same with simultaneous symmetrical or asymmetrical raising of hands;
holding raised arms and legs in ip lying on the stomach.
Muscle exercises abdominals(anterior surface of the body)
lifting the body from the i.p. lying on your back;
lifting, swinging, circular movements ("bicycle") in I.p. emphasis sitting or lying on your back;
simultaneous movements of arms and legs in I.P. emphasis sitting or lying on your back.
Exercises for the muscles of the lateral surface of the body
lifting, swinging legs from SP lying on the side;
springy torso to the side from ip standing;
lifting - lowering the pelvis from the I.P. lying on your side.
Exercises for the legs and pelvic muscles
exercises for the feet and lower leg: lifting on toes, half-squatting, walking on toes, jumping and jumping on one and two legs, rolling from heel to toe;
exercises for the hips and lower leg: squats, lunges in various directions, walking in a semi-squat and squat, running in place with a high hip raise, etc .;
exercises for the development of mobility in the hip joint: circular movements of the pelvis while standing, deep forward bends with the capture of the lower leg, half twine, twine, deep springy lunges, leg swings with a large amplitude.
Relaxation exercises. These exercises are necessarily present in the ORU complex, performing the function of restoring breathing and relieving excessive muscle tension. These are, for example, free arcuate movements of the hands in combination with lifting on toes, a half-squat, a half-tilt; shaking hands, forearms, shoulders, lowering relaxed arms down with an emphasis on exhalation and relaxation of the upper body and arms, waving relaxed arms and shaking legs in various I.P.
Combined (complex) exercises. These are exercises that simultaneously or sequentially involve several major muscle groups, such as the arms, legs, and torso. Example:
I.p. – o.s.
1 - tilt forward, arms to the sides.
2 - crouching emphasis.
This group of exercises includes the following:
1. Alternate, simultaneous, sequential movements of the arms in different directions from different starting positions (standing, sitting, lying, in support).
2. Flexion and extension of the arms.
3. Circular movements of the hands (alternate, simultaneous, sequential).
4. Sweeps and jerky movements.
5. Exercises in static positions.
6. Exercises to relax the muscles of the arms and shoulder girdle.
In each subgroup, a number of exercises of a more local nature can be distinguished. For example, in exercises for flexion and extension of the arms, there are exercises for the fingers, hands, forearms, shoulder.
I.p. – o.s.
1 - hands on the belt
2 - arms to the sides
3 - hands up
I.p. – o.s.
1 - left hand on the belt
2 - hands on the belt
3 - left hand to shoulder
4 - arms to shoulders
5 - left hand up
6 - hands up
7-8 - with arcs outward, i.p.
I.p. - hands to the side
1-3 - touch hands at the shoulder blades, left on top
5-8 - same as 1-4 right top
I.p. - hands to the side
1 - bend your arms to the sides, hands into a fist
3 - bend your arms to your shoulders
I.p. - left hand to the side, right to the shoulder
1-2 - right hand to the side, left to the shoulder
3-4 - change the position of the hands, i.p.
I.p. – o.s.
1 - left hand to the side, open fingers, right hand into a fist
3 - right hand to the side, open fingers, left hand into a fist
I.p. – o.s.
1 - hands forward, brushes into a fist
2 - open the hands (palms inward)
3 - arms to the sides
4 - hands up
5 - arc inward right hand to the side
6 - arc inward left hand to the side
7 - arcs down the arms up and out
8 - with arcs outward I.p.
I.p. - right hand to the side, left hand up
1-2 - circle with the right hand forward and circle with the left forearm inward
3-4 - circle with the left hand back and circle with the right forearm outward, i.p.
Also with a change in the position of the hands
I.p. - hands to the side
1-2 - circle with the right forearm in and circle with the left forearm out
3-4 - circle with the left forearm inward and circle with the right forearm outward, i.p.
I.p. – o.s.
1-2 - right hand circle forward and left hand circle back
3-4 - circle with the left hand forward and circle with the right hand back, i.p.
I.p. - hands up
1-2 - 2 circles with arms forward
3 - stand on toes, hands to shoulders
5-8 - the same as 1-4 back
I.p. – o.s.
1 - left hand forward
2 - hands forward
3 - jerk hands back
I.p. - arms in front of chest
3-4 - 2 hand jerks to the sides
I.p. - stand legs apart, hands on the belt
1 - turn the body to the left, jerk the arms to the sides, palms up
I.p. - stand with legs apart, hands in front of the chest
1-2 - 2 hand jerks in front of the chest
3 - turn the body to the left, jerk the arms to the sides
I.p. - emphasis lying
1 - left hand forward, palm down
2 - left hand to the side
3 - left hand back
5-8 - the same as 1-4 on the right
I.p. – o.s.
1 - left hand forward, palm up
2 - hands forward with palms up
3 - left hand up palm forward
4 - hands up, palms forward
5 - relax the brushes
6 - relax your forearms
7 - relax your shoulders
I.p. - left hand forward, right hand back, palms down
1 - arcs down change the position of the hands
2 - arcs downwards i.p.
Tasks of the outdoor switchgear complex: strengthening the health of those involved, promoting their physical development, physical fitness, the formation of correct posture.
General developmental exercises include any technical simple exercises, composed of single or combined movements of the head, torso, arms and legs, performed individually or using the actions of a partner, gymnastic apparatus and various objects. They can be performed in different directions, with different amplitude, speed, degree of muscle tension and relaxation, sharply and smoothly, with different coordination of movements by body parts, for a short time and for a long time, etc.
The ORU complex begins with stretching exercises.. Exercises in the complex are arranged in order of increasing load intensity and alternate according to their purpose (for the flexor and extensor muscles of the arms, legs, torso, etc.). The following muscle recruitment sequence : neck, arms, torso, legs, whole body. At the end of the complex, the most intense exercises are done. It ends with calm walking, exercises in deep breathing and for relaxation.
After heavy loads on the functions of the vestibular analyzer, through rotational and jumping exercises, attention exercises, exercises in martial arts, games and other exercises with great emotional coloring are given to distract from unpleasant sensations.
An example of building a complex of general developmental exercises (without objects) for children 9-11 years old
1). I.p. (initial position)- main stance, hands on the belt. At the expense of "one-two" - turn the head to the right, inhale; at the expense of "three-four" - turn the head to the left, exhale.
2). I.p. - the main rack. At the expense of "one-two" - arms up and out, right (left) leg back on the toe, stretch (inhale); return to starting position (exhale). Perform the exercise alternately with the left and right legs, body weight on the supporting leg.
3). I.p. - main stand. At the expense of "one" - put the right foot to the side on the toe, tilt to the right, right hand on the belt, left behind the head; return to starting position. Breathing is arbitrary, without delay.
4). I.p. - stand legs apart, half-tilt forward, hands on the belt. Circular movement of the body to the right side, and then to the left. The exercise can be performed in four and two counts, alternating the exercise to the right and left. Strengthen the muscles of the shoulder girdle and neck. Breathing is even.
5). I.p. - leg stance apart. At the expense of "time" - a springy tilt forward, touch the floor with your hands (exhale); at the expense of "two" - straighten up with a turn of the torso to the right, arms to the sides and a jerk back, clenching the hands into fists (inhale); at the expense of "three-four" - the same, but after tilting - turn left. Legs are straight, do not move. When jerking back, raise your arms to shoulder level (not lower) and keep them tense.
6). I.p. - feet at the width of the foot. At the expense of "one-two" - sit down, hands forward; "three-four" - return to the starting position.
7). I.p. - main stand. At the expense of "one-two-three" - raise the left leg to the level of the belt, clasp it with your hands. Stay in this position for a few seconds. On the count of four, return to the starting position.
8). I.p. - Standing on toes, left foot in front of the right, hands on the belt. Jumping by changing the position of the legs.
All of these exercises are repeated 5-6 times.
The complex should be completed with breathing exercises.
Assessment of the degree of fatigue (according to V.P. Filin)
| Points | Skin coloration | sweating | Breath | Violations in the technique of performing the exercise | Subjective feelings of difficulty in performing the exercise |
| Normal | Normal | Normal | No | Very easy | |
| slight redness | Perspiration | Slightly accelerated (20-25 bpm) | No | Easy, no complaints | |
| Significant redness | Significant | Significantly accelerated (25-30 bpm) | Some disturbance of the rhythm of movements, mistakes are made | Satisfactory, feeling tired | |
| severe redness | Abundant | Strongly accelerated (30-45 bpm) | Stiffness of movements, frequent mistakes | Difficulty, complaints of fatigue, pain in the arms and legs | |
| Paleness, blueness | Redness, cold sweat | Maximum excited (more than 50 bpm) | Violation of the basics of movement technique, staggering | Very hard, dizziness, refusal to exercise |
MOBILE HEALTH GAMES
(preparation technology)
Mobile health games are one of the main means physical education preschool children and school age. Such games can be used, among other things, in the leader's work in the DOL, since they do not require special physical training children, have a beneficial effect on their growth, development and strengthening of the bone-ligamentous apparatus, cardiovascular and respiratory systems, as well as the formation of correct posture.
In order to properly organize and conduct a mobile recreational game, the counselor needs the following:
I. Study:
1). Theoretical basis outdoor recreational games (determination of where outdoor games can be used, classification of outdoor games and tasks to be solved during their implementation);
2). Fundamentals of the methodology for the use of mobile recreational games (what determines the choice of the game, the tasks of the person conducting the game, preparation for the game, organization of the players, management of the game process, summing up, features of the relay games; methods for conducting outdoor games with children of primary, secondary and senior school age; competitions in outdoor games).
II. Prepare:
1). Descriptions of mobile recreational games, including games for children of primary, middle and senior school age, as well as relay race games. Descriptions should be made in the following way:
SAMPLE
Name of the game
(age of children for whom the game is held)
Pedagogical tasks solved in this game:
1. Wellness: list what will happen to the body of a child playing this game;
2. Educational: list what physical and moral-volitional qualities are developed and brought up in this game;
3. Educational*: list which motor skills are being reinforced or improved, as well as which tactical actions are being learned.
* The educational task is not necessary and obligatory for the activity of the leader, however, it is useful for the leader to have a general idea of its content.
Inventory: list the inventory or equipment that is needed to play the game.
In the first column "Preparation of the site for the game, the course of the game", we draw a diagram of the initial position of the game with symbols. For example, for the game "Polar Bears":
Polar bear on an ice floe
- bear cubs
Supervisor
Below, under the figure, we describe the course of the game.
In the second column "Time distribution (T)" we paint the game in time:
Ttot.= 15 min. - the whole game lasts 15 minutes;
T from building before the beginning= up to 2 minutes - the time of building a group and rebuilding to the initial position of the beginning of the game, the time of showing and telling the course of the game;
T games= 11-12 minutes - the time of the game itself;
T total= 30 seconds - the time of summing up the game.
In the third column "Method of conducting" we describe the methodology of the game, that is, "HOW do I play the game?":
1. How do I attract the attention of children, how do I build players?
2. How do I announce the name of the game?
3. How do I choose drivers, captains, assistants or divide into teams?
4. How do I rearrange the players to the starting position of the game?
5. How do I tell and show the game?
6. How do I tell players who wins the game?
7. How do I tell and show the rules of the game?
8. How do I manage the game: what do I keep track of during the game. How do I count points, how do I change drivers, etc.?
9. How do I notify when the game is over?
10. How do I sum up the game?
Answering these questions, the counselor should write on his own behalf all the commands that need to be given to build and rebuild the players, all the phrases that are needed to explain the course of the game, the rules and summing up the game, taking into account the age of the children playing.
1. Byleeva L.V. Russians folk games/ In 2 hours - M .: Sov. Russia, 1988.
2. Byleeva L.V., Korotkov I.M., Klimkova R.V., Kuzmicheva E.V. Outdoor games: Tutorial for universities and colleges physical culture. – M.: SportAcademPress, 2002.
3. Gleiberman A.N., Kuzin V.V., Polievsky S.A. 500 games and relay races / ed. V.V. Kuzin and S.A. Polievsky. - M.: Physical culture and sport, 2003. - 304 p.
4. Games and entertainment (in two books) / Compiled by Firsova L.M. - M .: Young Guard, 1989-1990.
5. Kurys V.N., Barshai V.M., Strelchenko V.F. Outdoor games. - M.: Publishing house "Omega-L", 2012. - 352 p.
6. Strakhovskaya V.L. 300 outdoor games for children from 1 to 14 years old. – M.: New School, 1994.
1- arms to the sides, 2- arms up, 3- arms to the sides, 4- I.p.
2. I.p. - stand, legs together, hands in the castle in front of the chest. 1- straighten your arms forward, 2- I.p. 3 - straighten your arms up, 4 - I.p.
3. I.p. - right hand above, left hand below. 1.2 - abduction of straight arms back, with a change in position, 3.4 - the same left at the top.
4. I.p. - stand, legs together, hands to the shoulders. 1-4 - opposite circular
rotations with arms in one direction, 5-8 - opposite circular rotations with arms in the other direction.
5. I.p. - stand, legs apart, hands in front of the chest in the lock. 1,2 - torso turns to the right,
3,4 - torso turns to the left.
6. I.p. - stand, legs apart, hands on the belt 1.2 - tilts to the right, 3.4 - tilts to the left.
7. I.p. - stand, legs apart, hands on the belt. 1,2,3 - forward bends, 4 - I.p.
8. I.p. - stand, legs apart, arms to the sides. 1- tilt forward with a turn to the right, touching the left leg with the right hand. 2- I.p. 3- tilt forward with a turn to the left, touching the right leg with the left hand. 4 - I.p.
9. I.p. - squat on right leg, left side straight. 1-3 - tilt forward to the straight leg, 4 - transfer of the center of gravity to the left leg.
10. I.p. - lunge with the right foot forward, hands behind the back, back straight. 1-3 - springy swaying, 4 - changing the position of the legs with a jump.
11. I.p.-stand, legs apart, arms forward, slightly to the sides. 1 - swing with the right foot to the left leg, 2 - I.p, 3 - swing with the left foot to the right leg, 4 - I.P.
12. I.p. - stand legs apart, arms below. 1.3 - jump, clap above the head, 2.4 - jump, hands to the starting position.
Complex No. 2
General developmental exercises without objects
1. I. p. - about. s., at the expense of 1 - 2 - 3 - 4 hands to the sides, up, forward, down. 4 times.
2. I. p. - legs apart, arms to the sides. 1 - tilt forward, clap your hands behind your left knee, exhale; 2 - i. p., inhale; 3 - tilt forward, clap behind the right knee, exhale; 4 - i. p., inhale. 4 times.
3. I. p. - the same. 1 - hands on the belt, turn to the right; 2 - i. P.; 3 - 4 - the same to the left. 4 times.
4. I. p. - about. s., I - sit down, hands on your knees, exhale; 2 - i. P.; 3 - sit down, clasp your knees with your hands, exhale; 4 - i. p., inhale 4 times.
5. I. p. - lying on your back, arms along the body. 1 - raise the legs bent at the knees; 2 - straighten; 3 - bend; 4 - i. p. 4 times.
6. I. p. - lying on your back, legs bent at the knees, raise. 1 - 4 - circular movements of the legs forward ("bike"); 5-8 - the same, rotating the legs towards you. 3 times.
7. I. p. - lying on your back, put your palms on your stomach in the hypochondrium region. 1 - 3 - exhale, lightly pressing the palms on the stomach; 4 - pause; 5 - 7 - inhale, sticking out the stomach; 7 - pause. 3
8. I. p. - legs apart, hands on the belt, 1 - tilt to the left, hands 2-3 - the same to the right. 4 times.
9. I. p. - about. s., hands on the belt, raise the right leg, bent at the knee; 2 - i. P.; 3-4 - the same with the other leg. 4 times.
10. I. p. - about. With. 1 - tilt forward, relax the muscles of the hands; 2 - straighten up, arms up; 3 - tilt forward, relaxing the muscles, "drop" the hands, let them swing freely; 4 - i. n. 4 times.
Complex No. 3
outdoor switchgear in place in pairs
1. I.p. - standing with their backs to each other, holding hands, hands down.
1- arms to the sides, 2- arms up, stand on toes, 3- arms to the sides, lower on the heels, 4- sp.
2. I.p. - standing with their backs to each other, holding hands, hands up. 1,3 - the first partner leans forward. 2.4 - the second partner performs a tilt.
3 I.p. - standing with their backs to each other, holding hands. 1.3 - the first partner leans forward, 2.4 - the second partner leans forward.
4. I.p. - standing with their backs to each other, holding hands, hands at the top. 1.3 - tilt to the right,
2.4 - tilt to the left.
5. I.p. - standing in an inclination facing each other, legs apart, hands on the partner's shoulders.
6.IP - standing facing each other, holding hands, hands at the bottom.
7. I.p. - standing in an inclination facing each other, legs together, hands on the shoulders of a partner
Forward bends with the help of a partner.
8. I.p. - standing facing each other, holding the partner's forearms.
Circular rotations with turns.
9. I.p. - standing in an inclination facing each other, legs in a wide stance, arms to the sides, clasped into the lock.
Turns of the body to the right, to the left.
10. I.p. - standing facing each other, holding the partner's elbows.
Circular rotations with turns.
11. I.p. - standing with their backs to each other, holding hands, hands at the top. 1, 3 - lunge forward with the right foot, 2.4 - lunge forward with the left foot.
12.I.p. - squat on the right, left to the side, facing each other, holding hands.
Transfer of the center of gravity from one side to the other.
13. I.p. - the right (left) hand of one partner in the hand of the second.
Turns with imitation of throwing the ball, with a step of the left (right) foot in the direction of throwing.
Complex No. 4
Outdoor switchgear in place (in columns):
I.p. - standing in columns, hands on the shoulders of the person in front. 1- hands to the sides, 2.4 - I.p., 3- hands up.
I.p. - standing in columns, hands on the shoulders of the person in front. 1-3 abduction of straight arms back, 4 -I.p
I.p. - standing in ranks, holding hands, hands at the bottom. 1- hands up, right foot back on the toe, 2.4- I.p., 3- hands up, left foot back on the toe.
I.p. - standing in ranks, holding hands, hands at the bottom. 1-3 tilt forward, take your hands back, 4- I.p.
I.p. - standing in ranks, holding hands, hands below. 1- hands up, bend over, 2- lean forward, 3- squat, 4- stand up.
I.p. - standing in ranks, hands on the shoulders of the person standing next to him. 10 forward bends at your own expense.
I.p. - standing in columns, hands on the shoulders of the person in front. 1.2 - tilt to the right, 3.4 - tilt to the left.
I.p. - standing in columns, hands on the shoulders of the person in front. 1 - lunge to the right, 2.4 - I.p., 3 - lunge to the left.
I.p. - standing in ranks, holding hands, hands below. 1 - lunge forward with the right foot, arms forward, 2.4 - I.p., 3 - lunge forward with the left foot.
I.p. - standing in ranks, in a lunge with the right foot forward, hands on the shoulders of the person standing next to him. 20 jumps with a change in the position of the legs in a lunge, at your own expense.
I.p. - standing in ranks, hands on the shoulders of the person standing next to him. 12 squats under own account.
I.p. - standing in ranks, holding hands, hands below. 1-3 - jumps in place, 4 - turn 180 degrees.
Complex No. 5
General developmental exercises with a big ball
1. I. p. - deep squat, ball in hand on the floor. 1-2 - stand up, ball up, right foot back on the toe, stretch, inhale; 3-4 - and. p., exhale. The same, but the left leg back. 6-8 times.
2. I. p. - wide stance, arms to the sides, the ball in the right hand. 1 - turn the torso to the right, the ball "to the left hand, exhale; 2 - turn the torso in I. p., left hand with the ball to the side, inhale; 3-4 - the same, but turn to the left. 8- 10 times.
3. I. l.-stand legs together, the ball in the hands below. 1-3 - lean forward and roll the ball around the floor around the legs, exhale; 4 - take the ball, return to and. p., inhale. Perform with straight legs. Roll the ball in a vicious circle once to the left, another time to the right. 6-8 times in each direction.
4. I. p. - stand the legs together, the ball in the hands below. 1 - arc to the left the ball up and tilt the torso to the right, right leg to the side on the toe, exhale; 2-straighten up, put the right leg-gu, arc to the left the ball down, inhale; 3-4 - the same in the other direction. Perform together, do not hold the ball below. 8-10 times.
5. I. p. - lying on your back, the ball between the feet. 1-2 - raise straight legs with the ball forward, inhale; 3-4 - exhale. In the future, the exercise can be somewhat accelerated by making all movements in two counts. 12-15 times.
6. I. p. - stand legs together, straight arms with the ball forward. Spread your arms, release the ball, quickly sit down and, preventing the ball from falling to the floor, catch it with both hands below. The width of the spread of the hands should be gradually increased. 6-8 times.
7. Breathing exercise. 3-4 times.
8. I. p. - feet on the width of the foot, the ball at the shoulder in the palm of the bent arm. Throw the ball up and catch it with both hands. 8-10 times with each hand. Walking in place or moving forward, hitting the ball on the floor with your left hand and catching it with your right and vice versa. Breathing is uniform (20-30 s).
Complex No. 6
Exercises with a gymnastic stick
1. I. p. - leg stand together, stick below. 1-2-stick up, rise on your toes and stretch, inhale; 3-4 - and. p., you-doh. 6-8 times.
2. I. p. - stand legs apart, stick below. 1 - tilt forward, touch the floor with your hands, exhale; 2nd. p., inhale. During the tilt, the legs are straight, the task is complicated by changing the width of the grip. 12-15 times.
3. I. p. - leg stand apart, stick in front, grip wider than shoulders. 1 - turn the body to the right; 2nd. P.; 3-4 - the same on the left side. When cornering shoulder girdle fasten, but do not budge. Breathing is even. 10-12 times.
4. I. p. - stand legs together, stick below. 1-4 - lifting the stick forward, sit on the floor and stretch your legs; 5-8-get up without touching the floor with your hands and stick. 10-15 times.
5. I. p. - stand legs together, stick horizontally at the top. 1 - right leg to the side on the toe, tilt to the right; 2 - i. P.; 3-4 - the same on the left side. When tilting - exhale, when straightening - inhale. 10-12 times.
6. I. p. - lying on the chest, stick at the top (hands lie freely on the floor). 1 - 2 - bend over, raising the stick higher, inhale; 3-4 - and. p., exhale. The grip width can be changed by gradually reducing the distance between the hands. 6-8 times.
7. I. p. - lying on your back, stick below, grip shoulder-width apart. 1-2 - bending the leg forward, hold it between the hands and the stick, straighten it and lower it down (the stick between the legs); 3-4 - and. n. Perform the exercise alternately with the left and right legs. Breathing is arbitrary, do not hold. 10-12 times.
8. I. p. - about. s., stick on the floor on the right. Jumping sideways over a stick, alternating them with one intermediate jump in place. Jump softly, on your toes. Do jumping over the stick higher, helping with the movement of the hands. Breathing is even. After jumping, switch to walking (20-30 s).
Complex No. 7
General developmental exercises with flags
1. I. p. - about. s., hands with flags below. 1-2-3 hands to the sides, up, forward; 4 - i. n. 4 times.
2. I. p. - about. s., hands with flags to the sides. 1 - lunge right forward, put the flags on the knee; 2 - i. P.; 3-4 the same with the other leg. 6 times.
3. I. p. - legs apart, hands with flags up. 1 - tilt forward, hands with flags down, exhale; 2 - i. p., inhale. 6 times.
4. I. p. - about. with., hands with flags down. 1 - sit down, hands forward; 2nd. n. 6-8 times.
5. I. p. - legs apart, hands with flags forward. 1 - turn left, left hand with a flag to the side, look at the flag; 2 — i. n. - the same in the other direction. 6 times.
6. I. p. - about. With. 1 - step left forward, hands with flags forward-red-up, bend over; 2 - i. P.; 3-4 - the same with the other leg. 6 times.
7. I. p. - legs apart, hands with flags to the sides. 1 - swing left foot forward, hands with flags down; 2 - i. P.; 3-4 - the same with the other leg. 6 times.
8. I. p. - sitting legs apart, hands with flags up. 1 - tilt forward, touch the flags of the left leg; 2 - i. P.; 3 - the same to the other leg. 6 times.
9. I. p. - lying on your back, hands with flags to the sides. 1 - raise the left leg forward, touch the toe with the flags; 2 - i. P.; 3-4 - the same with the other leg. 6 times.
10. I. p. - about. s., hands with flags below. 1 - left hand to the side; 2 - right hand to the side; 3 - left hand down; 4 - right hand down. 4-6 times.
Complex №8
General developmental exercises with a hoop
1. I. p. s., keep the hoop down, 1 - raise the hoop forward, look into it; 2nd. n. 6-8 times.
2. I. p. - legs apart, keep the hoop at the chest bent arms. 1 - turn to the left, straighten your arms, take the hoop to the left; 2 - i. P.; 3-4 - the same in the other direction. 6-8 times.
3. I. p. - legs apart, leave the hoop in front of you. 1 - on a slope forward, put the hoop on the floor, exhale; 2 - straighten up, inhale; 3 - tilt forward, take a hoop; 4 -i. n. 6-8 times.
4. I. p. - about. s., keep the hoop down, from the inside. 1 - hoop up; 2 - lower the hoop behind your back; 3 - lift up, 4 - and. n. 6-8 times.
5. I. p. - about. with., keep the hoop in front. 1 - lowering the hoop down and back, step over with your left foot inside the hoop; 2 - step over with the right; 8 - lowering the hoop down and forward, step out of the hoop with your left foot back; 4 - the same right. 4-6 times.
6. I. p - legs apart, hoop up. 1 - tilt to the left; 2 - i. P.; 3-4 - the same to the right. 6 times.
7. I. p. - legs apart, hold the hoop behind your back in lowered hands. 1 - tilt forward, bending, take the hoop back; 2 — i. n. 6 times.
8. I. p. - about. With. in the center of the hoop lying on the floor. 1 - sit down, take the hoop with both hands, exhale; 2 - stand up, raise the hoop with both hands, inhale; 3 - sit down, put a hoop; 4 - i. n. 6-8 times.
9. I. p. - about. s., hands with a hoop forward. 1 - swing with the left foot, touch the hoop; 2 - i. P.; 3-4 - the same with the right foot. 6-8 times.
10. I. p. - about. s., hoop vertically on the floor, hands with a grip on top, keep the brushes nearby. 1 - swing the left leg back, bend over; 2 - i. P.; 3-4 - the same with the right foot. 6-8 times.
11. I. p. - lying on the floor, a hoop on the floor behind the head, hold with both hands. 1 - raise straight legs and hoop forward, touch the top of the hoop; 2-3 - hold; 4 - i. n. 6 - 8 times.
12. I. p. - lying on the floor, hold the hoop in front with bent arms. 1-2 - raise the hoop, stick out the stomach forward, inhale; 3-4 -i. p. - draw the stomach into yourself, exhale. 3-5 times.
Complex №9
General developmental exercises "Charging the skier"
1. Walking in place with arms swings.
2. In the leg stance apart, springy semi-squats with different positions of the hands.
3. Tilts of the torso to the sides, forward, backward, hands on the belt.
4. Circular movements of the arms forward, backward.
5. Alternate lunges forward, arms to the sides.
6. Jumping with a change in the position of the legs from the right leg stand apart with opposite hand movements.
complexes
General developmental exercises
Compiled by: Kaparova Natalya Andreevna
Physical education teacher
secondary school named after Saken Seifullin in the village of Burabay
Complexes of exercises for classes and morning exercises
Without items
№ 1
Ex. 1. I.p.: o.s. 1 - tilt your head to the right; 2 - straight; 3 - to the left; 4- straight. Do it slowly at first, then quickly. Repeat 6 times.
Ex. 2. I.p .: feet shoulder width apart, arms up. 1-3-spring forward bends - exhale; 4-and. p. - inhale. Repeat 5-6 times.
Ex. 3. I.p.: o.s. hands on the belt. 1- rise on toes; 2-3- stand, maintaining balance; 4-And.n. Repeat 5-6 times.
Ex. 4. I.p .: legs wider than shoulders, arms down. 1-2 - bending back, slightly bend your knees, reach the shin of your right leg with your right hand; 3-4-and. n. The same, to the other leg. Repeat 4-5 times.
Ex. 5. I.p.: o.s. hands up. 1-raise the leg bent at the knee with a simultaneous swing of the arms back; 2-and. n. Do the exercise 3-4 times with one leg, then the other.
Ex. 6. I.p.: o.s. 1-right hand to the side; 2-left to the side; 3- right down; 4- left down. Movement coordination exercise. Repeat 5-6 times, changing pace.
Ex. 7. I.p.: o.s. Jumping in place (ten jumps), alternating with walking in place. Repeat 3-4 times.
№2
Ex. 1. I.p.: o.s. 1 - raise your shoulders up; 2 - i.p. Repeat the exercise 8-10 times.
Ex. 2. I.p.: o.s. 1-turn your headright;2-straight; 3- to the left; 4 - straight. Do it slowly at first, then quickly. Repeat 4-5 times.
Ex. 3. I.p .: legs wider than shoulders, arms up. 1- lean forward, touch your heels with your hands inside; 2-and. n. Repeat 8 times.
Ex. 4. I.p.: o.s. hands on the belt. 1-raise a straight leg forward; 2- swoop back; 3- forward again; 4-And. P.Thatsame,the other leg. Repeat 3-4 times.
Ex. 5. I.p .: feet shoulder width apart, hands behind the head. 1- tilt to the right, at the same time raise your hands up; 2nd. P.; 3-4 somethingsame,On the other side. Repeat 4-5 times.
Ex. 6. I.p.: o.s. 1-sit down, spreading your knees, lifting your heels off the floor, hands behind your head; 2- i.p.Repeat b-8 times.
Ex. 7. I.p.: o.s. 1-right handforward;2-left forward; 3-right up; 4- left up. Reverse movement in the same order. Movement coordination exercise. Repeat 4-5 times, changing pace.
Ex. 8. I.p .: legs slightly apart. Jumping on two legs with a turn around yourself in one direction or the other. Do turns for 4 counts. Repeat 4-5 times.
№3
Ex. 1. I.p.: o.s. 1 - sharply lower the chin to the chest - exhale; 2- raise your head up - inhale. Repeat 6 times.
Ex. 2. I.p.: o.s. hands on the belt. 1 - take your elbows back to the attention of the shoulder blades; 2 - i.p. Repeat 8 times.
Ex. 3. I.p .: feet shoulder width apart, arms above. 1 - tilt forward, touch the floor with your hands - exhale; 2 - i.p. - inhale. Repeat 6-8 times.
Ex. 4. I.p.: o.s. hands on the belt. 1 - put the foot forward on the toe;
2 - lift it up; 3 - on the toe; 4 - i.p. The same with the other leg. Repeat 3-4 times.
Ex. 5. I.p .: feet shoulder width apart, arms to the sides. 1 - turn to the right, hands behind the back - exhale; 2 - i.p. - inhale; 3-4 - the same, in the other direction. Repeat 6 times.
Ex. 6. I.p .: kneeling, hands on the belt. 1 - sit on your heels - exhale; 2 - i.p. - inhale. Repeat 6-8 times.
Ex. 7. I.p.: o.s. hands on the belt. 1 - arms to shoulders; 2 - hands up;
3 - to the shoulders; 4 - i.p. Movement coordination exercise. Repeat 5-6 times.
Ex. 8. I.p.: o.s. Jumping in place on two legs (ten jumps), alternating with walking in place. Repeat 4-5 times.
№4
Ex. 1. I.p.: o.s. 1 - hands through the sides up, clap above the head while lifting on toes; 2 - i.p. Repeat 6-8 times.
Ex. 2. I.p.: o.s. 1 - turn your head to the right; 2 - to the left; 3 - lift up; 4 - lower down until the chin touches the chest. Repeat 4-5 times.
Ex. 3. I.p .: feet shoulder width apart, arms up. 1 - lean forward with simultaneous abduction of hands back; 2 - i.p. Repeat 6-8 times.
Ex. 4. I.p.: o.s. hands on the belt. 1 - raise the bent leg; 2 - take the knee to the side; 3 - knee forward; 4 - i.p. The same with the other leg. Repeat 3-4 times.
Ex. 5. I.p.: sitting, legs straight together, hands resting behind. 1-2- raise the pelvis and hips, bend in the back, head back; 3-4 - i.p. Repeat 5-6 times.
Ex. 6. I.p.: the same. 1 - bending the legs, pull up to the chest; 2 - i.p. Repeat 5 times.
Ex. 7. I.p.: o.s. 1 - right arm and leg to the side; 2 - i.p.; 3 - left arm and leg to the side; 4 - i.p. Repeat 4-5 times, speeding up the pace.
№5
Ex. 1. I.p.: o.s. hands to shoulders, elbows down. 1 - raise your elbows up - inhale; 2 - lower down - exhale. Repeat 3 times.
Ex. 2. I.p.: o.s. 1-4 - rotation of the head to the right, then to the left. Repeat 2-3 times.
Ex. 3. I.p .: feet shoulder width apart, arms to the sides. 1 - tilt forward with a turn to the right leg and clap between the legs; 2 - i.p.; 3-4 - the same, to the other leg. Repeat 4-5 times.
Ex. 4. I.p.: o.s. hands on the belt. 1 - put the foot forward on the toe; 2 - to the side; 3 - back; 4 - i.p. The same with the other leg. Repeat 3-4 times.
Ex. 5. I.p .: feet shoulder width apart, arms to the sides. 1 - turn to the right, put the left hand on the right shoulder, the right hand behind the back; 2 - i.p.; 3-4 - in the other direction. Repeat 4-5 times.
Ex. 6. I.p .: legs crossed, hands on the belt. 1-2 - slowly sit on the floor; 3-4 - stand up without changing the position of the legs and without leaning on the hands. Repeat 4-5 times.
Ex. 7. I.p.: o.s. 1 - right arm and leg forward; 2 - i.p.; 3 - left arm and leg forward; 4 - i.p. Movement coordination exercise. Repeat 4-5 times.
Ex. 8. Jumping on two legs - 4 jumps forward, 4 jumps back. Repeat. 5-6 times.
№6
Ex. 1. I.p.: o.s. 1-raise the hands up; 2 - i.p. When performing the exercise, do not raise your shoulders. Repeat 8-10 times.
Ex. 2. I.p.: o.s. 1 - tilt your head to the right; 2 - to the left; 3 - lift up; 4 - lower down. Repeat 4-5 times.
Ex. 3. I.p .: kneeling, hands down. 1-2 - bending in the back, reach your heels with your hands, do not lower your head; 3-4 - i.p. Repeat 5-6 times.
Ex. 4. I.p .: sitting, legs together, hands on the belt. 1 - spread your legs as wide as possible; 2 - i.p. Repeat 5-6 times.
Ex. 5. I.p.: the same, hands to shoulders. 1-3 - slow forward bend, touch the feet; 4 - quickly straighten up. Repeat 6-8 times.
Ex. 6. I.p.: o.s. 1 - raise the bent leg, pull the toe; 2-4 - stand with your eyes closed, keeping your balance, lower your leg. The same with the other leg. Repeat 3-4 times.
Ex. 7. I.p.: o.s. 1 - right hand forward, right foot back; 2 - i.p.; 3 - left arm forward, left leg back; 4 - i.p. Repeat 4-5 times, speeding up the temgg.
Ex. 8. Jumps on one leg - 5 jumps in one direction, 5 jumps on the other leg in the other direction. Repeat 4-5 times.
№7
Ex. 1. I.p.: o.s. arms to the shoulders, elbows to the sides. 1-bring your elbows in front of your chest - exhale; 2 - elbows to the sides to the attention of the shoulder blades - inhale. Keep your elbows at shoulder level. The same, from I.P. sitting, lying on the back. The same, from I.P. hands behind your head.
Ex. 2. I.p .: feet shoulder width apart, arms to the sides. 1 - turn to the right, hands behind the back - exhale; 2 - i.p. - inhale; 3-4 - the same, in the other direction. Do not move your feet when turning. The same, hands up or on the belt.
Ex. 3. I.p .: feet on the width of the foot. 1 - sit down, knees forward; 2 - kneel down; 3 - take the squat position again; 4 - i.p.
Ex. 4. I.p .: emphasis on the knees. 1-2 - straightening your legs, arch your back, head on your chest; 3-4 - ip, head up, bend your back. Breathing is arbitrary. Repeat 5-6 times.
Ex. 5. I.p .: kneeling, hands on the belt. 1-2 - sit on the floor on the right; 3-4 - i.p. The same, on the other side. It is possible from I.P. hands behind your head. Repeat 4-5 times.
Ex. 6. I.p .: sitting, hands on the belt. 1-2 - lean forward, touch the feet with your hands - exhale; 3-4 - i.p. - inhale. The same, from I.P. legs apart. The slope can be done in 3 counts, and the straightening in 1.
Ex. 7. I.p .: legs slightly apart, hands on the belt. 1-3 - bouncing on two legs in place; 4 - turn by 180°. Repeat 10 times.
№8
Ex. 1. I.p.: o.s. hands back, fingers in a fist. 1 - in a swoop raise your hands at the level of the belt; 2 - with a wave of the hand at chest level; 3 - with a wave of the hand up; 4 - hands through the sides in I.p. Repeat 5-6 times.
Ex. 2. I.p .: feet shoulder width apart, arms above. 1 - tilt forward with simultaneous abduction of hands back - exhale; 2 - ip, look at the hands - inhale. The same in slow pace for 2 accounts. The same, from I.P. on my knees.
Ex. 3. I.p .: legs wider than shoulders, hands on the belt. 1 - bend the left leg and, leaning forward, touch the floor with the bent leg with your hands; 2 - i.p. The same for the other leg. Repeat 4-5 times.
Ex. 4. I.p .: feet shoulder width apart, hands behind the head. 1-2 - tilt to the right, arms up - exhale; 3-4 - i.p. - inhale. The same, on the other side.
Ex. 5. I.p.: sitting, legs apart, hands resting behind. 1-2 - lifting the right leg up, move it over the left, touch the floor; 3-4 - i.p. The same with the other leg. The same, from I.P. lying on your back. Repeat 4-5 times.
Ex. 6. I.p.: kneeling. 1-2 - bending in the back, tilting your head back, reach out with your hands to the heels of your legs; 3-4 - i.p. Repeat 5-6 times.
Ex. 7. I.p.: o.s. Jumping in place from foot to foot, alternating with walking. Repeat 3 times for 20 jumps.
Ex. 8. I.p.: o.s. 1-8 - alternately raising the arms to the sides-up, to the sides-down. Movement coordination exercise. Repeat 4-5 times.
№9
Ex. 1. I.p.: o.s. hands in the "lock" on the back of the head. 1-2 - straightening your arms up, stretch, rising on your toes; 3-4 - i.p. The same, from I.P. sitting. Repeat 5-6 times.
Ex. 2. I.p.: o.s. 1 - putting the leg to the side, tilt forward with a turn and clap between the legs; 2 - i.p.; 3-4 - the same, to the other leg. When leaning forward with a turn, do not bend your legs, do not tear off your heels from the floor. Repeat 4-5 times.
Ex. 3. I.p.: o.s. hands on the belt. 1 - raise the leg bent at the knee; 2 - take the knee to the side; 3 - knee forward again; 4 - i.p. The same with the other leg. The toe of the raised leg is pulled back, the supporting leg is straight. The same, from I.P. lying on your back. Repeat 4-5 times.
Ex. 4. I.p .: sitting crosswise, hands behind the head. 1-2 - tilt to the right - exhale; 3-4 - i.p. - inhale. The same, on the other side. When performing the exercise, lean exactly to the side, do not lower your head. Repeat 4-5 times.
Ex. 5. I.p .: lying on your back. 1 - pull the legs bent at the knees to the stomach; 2 - without straightening, put them to the right on the floor, touch the floor with your thigh; 3 - the same, to the left; 4 - i.p. Repeat 3-4 times.
Ex. 6. I.p .: emphasis on your knees. 1 - raise the right leg back-up, look at it; 2 - i.p.; 3-4 - the same, with the other foot. The same, from I.P. lying on the stomach. Repeat 3-4 times.
№10
Ex. 1. I.p.: o.s. right hand up, left hand down-back. 1 - change the position of the hands with a sharp movement; 2 - i.p. Arms straight, do not lower your head. The same, from I.P. lying on your back. Repeat 6-8 times.
Ex. 2.
Ex. 3. I.p.: o.s. hands on the belt. 1 - raise a straight leg forward; 2 - swoop back; 3 - forward again; 4 - i.p. Performing the exercise, maintain balance on the supporting leg. Repeat 3-4 times.
Ex. 4. I.p .: sitting crosswise, hands on the belt. 1-2 - bending, take your hands back, touch the floor as far as possible from yourself; 3-4 - i.p. Repeat 3-4 times.
Ex. 5. I.p .: kneeling, hands up. 1-2 - sit on your heels with a deep inclination forward, while lowering your hands to take them back; 3-4 - i.p. Raise your hands up, look at them. Repeat 5-6 times.
Ex. 6. I.p .: lying on the stomach, arms along the body. 1 - bend your legs, grab your hands ankle joint; 2-3 - use your hands to reach up; 4 - i.p. Don't lower your head. Repeat 5-6 times.
Ex. 7. I.p .: jumping on two legs. 1 - legs apart, arms up with a clap above the head; 2 - i.p. Repeat 4-5 times for 10 jumps, alternating with walking.
№11
Ex. 1. I.p.: o.s. hands in the "lock" behind the back. 1-3 - jerk straight arms back; 4 - i.p. The same, from I.P. sitting. Repeat 5-6 times.
Ex. 2. I.p .: feet shoulder width apart, hands in the "lock" up. 1 - a sharp forward bend with the lowering of the hands between the legs; 2 - i.p. When tilting the legs, do not bend, arms take away as far as possible. Repeat 6-8 times.
Ex. 3. I.p.: o.s. hands on the belt. 1-raise the leg bent at the knee; 2 - straighten; 3 - bend again; 4 - i.p. The same with the other leg. The toe of the raised leg is pulled, the supporting leg is straight, to maintain balance. The same, from I.P. lying on your back. Repeat 4-5 times.
Ex. 4. I.p .: sitting crosswise, hands on the back of the head. 1-2 - tilt forward, touch the left knee with the right elbow - exhale; 4-» i.p. - inhale. The same for the other leg. The same, touching the knee with the forehead. Repeat 5-6 times.
Ex. 5. I.p.: sitting crosswise, hands resting behind. 1-2 - straighten your legs; 3-4 - i.p. You can do for each account, speeding up the pace. Repeat 5-6 times.
Ex. 6. I.p.: lying on the stomach. 1 - raise the straight leg back-up; 2 - get her by the other leg, touch the floor; 3 - raise your leg up; 4 - i.p. The same with the other leg. Repeat 5-6 times.
Ex. 7. I.p .: legs slightly apart. Jumping on two legs with a turn around. Repeat 3-4 times (ten jumps in different directions).
12
Ex. 1. I.p.: o.s. hands to shoulders. 1-3- circular rotation in shoulder joint; 4 - hands down. Repeat 5-6 times.
Ex. 2. I.p.: sitting, legs apart, hands resting behind. 1 - turn to the right, touch the floor with the right hand with the left hand - exhale; 2 - i.p. - inhale. The same, on the other side. Repeat 5-6 times.
Ex. 3. I.p .: kneeling, hands on the belt. 1 - set aside the left leg. to the side; 2 - i.p.; 3-4 - the same, with the other foot. The same, leaving
leg, change the position of the hands: arms to the sides, forward, up.
Ex. 4. I.p .: sitting, emphasis on the back. 1-2 - lifting the pelvis, bending the legs at the knees, touch the heels of the legs with the pelvis - exhale; 3-4 - i.p. - inhale. Repeat 6-8 times.
Ex. 5. I.p .: lying on your back. 1-2 - lifting straight legs up, touch the toes of the floor behind the head; 3-4 - i.p. Repeat 5-6 times.
Ex. 6. I.p.: o.s. 1 - right hand behind the head; 2 - left hand behind the head; 3 - right hand up; 4 - left hand up; 5-8 - reverse movement. Exercise for coordination of movement, do it at a different pace. Repeat 5-6 times.
Ex. 7. I.p.: o.s. Jumping from foot to foot, raising your knees high and pulling your toes. Repeat 4-5 times for 10 jumps.
№13
Ex. 1. I.p.: o.s. legs slightly apart, arms to the sides. 1-3 - circles with hands down; 4 - hands through the sides down. Repeat 5-6 times.
Ex. 2. I.p .: emphasis on your knees. 1 - right hand on the left shoulder; 2-3 - touch the floor with your elbow; 4 - i.p. The same, with the other hand. Repeat 4-5 times.
Ex. 3. I.p.: sitting, legs straight together. 1-4 - raising straight legs, move up and down ("scissors"). Then return to i.p. Doing the exercise, do not bend your legs, pull your socks. Breathing is arbitrary. Repeat 4-5 times.
Ex. 4. I.p .: lying on his stomach, hands on the floor, bent at the elbows, chin on his hands. 1-2 - straightening your arms, bend in the back, throwing your head back; 3-4 - i.p. Breathing is arbitrary. Repeat 5-6 times.
Ex. 5. I.p .: lying on your back, legs apart, arms to the sides. 1 - lifting the right straight leg up, touch the left hand; 2 - i.p.; 3-4 - the same, with the other foot. Try to do the exercise with straight legs. Repeat 5-6 times.
Ex. 6. I.p .: lying on your back. 1-2 - roll to the right into a prone position; 3-4 - the same, in the other direction. Legs are straight, do not bend the body. Breathing is arbitrary. Repeat 5-6 times.
Ex. 7. I.p .: legs slightly apart, hands on the belt. Jumping on two legs in place, alternating with jumps from foot to foot.
№14
Ex. 1. I.p .: legs slightly apart, arms to the sides. 1-arms straight crossed in front of the chest - exhale; 2 - i.p. - inhale. In the cross position, change hands: from above, then one, then the other. Repeat 6-8 times.
Ex. 2. I.p .: feet shoulder width apart, arms down. 1-3 - hands behind the head, at the same time springy tilt to the right (left); 4 - i.p. Breathing is arbitrary. Repeat 4 times.
Ex. 3. I.p.: o.s. 1 - bent leg forward, at the same time a sharp movement of the arms back; 2 - i.p. Repeat 4-5 times.
Ex. 4. I.p .: sitting, bend your legs, arms rest behind. 1-4 - lifting the pelvis, rearranging the arms and legs, move back and forth. Breathing is arbitrary. Repeat 3-4 times.
Ex. 5. I.p .: lying on your back. 1-4 - alternately bend and unbend the raised legs up (“bicycle”), then return to the I. p. Try to make circular movements with your feet. Exercise to do at a different pace, then speeding up, then slowing it down. Repeat 4-5 times.
Ex. 6. I.p.: lying on the stomach. 1-3 - bending your legs, grab your ankle joint with your hands and stretch up; 4 - i.p. Repeat the exercise 5-6 times.
Ex. 7. Jumping in place from foot to foot in a polka step.
№15
Ex. 1. I.p.: o.s. 1-3 - raising arms to the sides, circular rotation with the hands; 4 - i.p. Breathing is arbitrary. Repeat 4-5 times.
Ex. 2. I.p .: feet on the width of the foot, hands on the belt. 1-3 - sharp turns to the right; 4 - turn straight - pause. The same, on the other side. Do not move your feet, turn your head in the direction of rotation. Repeat 5-6 times.
Ex. 3. I.p.: o.s. 1 - sit down, hands rest; 2 - push the legs straight back; 3 - push squat in emphasis; 4 - i.p. Repeat 5-6 times.
Ex. 4. I.p .: sitting, emphasis on the back. 1-2 - raise the pelvis and hips, bend in the back, head back - inhale; 3-4 - i.p. - exhale. Repeat 5-6 times.
Ex. 5. I.p .: sitting, emphasis on the back. 1 - raise straight legs up; 2 - bend at the knees; 3 - straighten again; 4 - i.p. Breathing is arbitrary. Repeat 5-6 times.
Ex. 6. I.p .: lying on his stomach, hands on the floor, chin on his hands. 1-2 - raise straight legs up; 3-4 - i.p. When performing the exercise, do not bend or spread your legs. Repeat 5-6 times.
Ex. 7. Jumping on two legs, legs crosswise apart. The position of the hands can be different: on the belt, below, or for each jump of the hand to the sides and down. Breathing is arbitrary. Repeat 4 times (ten jumps each).
№16
Ex. 1. I.p.: o.s. 1 - raise your shoulders up; 2 - i.p. The same, from I.P. hands on the belt. Repeat 6-8 times.
Ex. 2. I.p .: lying on your side, pull your legs to your chest with your hands, your head touches your knees. 1-2 - roll to the other side; 3-4 - reverse movement. Repeat several times, straighten up. Repeat 2-3 times.
Ex. 3. I.p .: sitting crosswise, hands on the belt. 1-2 - stand up without changing the position of the legs and without leaning on the hands; 3-4 - sit down - i.p. Repeat 6 times.
Ex. 4. I.p .: sitting, bend your legs, arms rest behind. 1-4 - lifting the pelvis, rearranging the arms and legs, move back and forth. After several movements - I.p. Don't lower your head. Repeat 3-4 times.
Ex. 5. I.p .: legs wider than shoulders, hands on the belt. 1 - bend the right leg, transfer the center of gravity to it; 2 - i.p.; 3-4 - the same, from the other leg. Squat as low as possible, do not lower your head. Performing the exercise, change the position of the hands: arms to the sides, arms up. Repeat 5-6 times.
Ex. 6. I.p .: feet shoulder width apart, arms to the sides. 1 - turn to the right, left hand on the right shoulder, right hand behind the back; 2 - i.p.; 3-4 - the same, in the other direction. Repeat 4-5 times.
Ex. 7. Hopak jumps, alternating with walking.
№17
Ex. 1. I.p.: o.s. hands on the belt. 1 - take your hands back to the attention of the shoulder blades - inhale; 2 - i.p. - exhale. Don't raise your shoulders. The same, from I.P. hands down. Repeat 6-8 times.
Ex. 2. I.p .: lying on the right side, right hand above the head. 1-2 - left leg back, left arm forward; 3-4 - i.p. Do the exercise 3-4 times, then lie on the other side. Option: do the exercise for each count.
Ex. 3. I.p .: feet on the width of the foot, hands on the belt. 1 - sit down, knees forward; 2 - kneel down; 3 - take the squat position again; 4 - i.p. Don't lower your head. Repeat 5-6 times.
Ex. 4. I.p .: lying on your back, legs apart, arms to the sides. 1-2 - without taking your feet off the floor, turn on your left side, touch your left palm with your right palm; 3-4 - i.p. The same, on the other side. Don't bend your legs. Repeat 5-6 times.
Ex. 5. I.p.: sitting, legs straight together, hands resting behind. 1 - raise the right leg, pull the toe; 2 - i.p.; 3-4 - the same, with the other foot. The same, raise both legs at the same time from the SP. lying on your back. Repeat 6 times.
Ex. 6. I.p .: feet shoulder width apart, hands behind the head. 1-2 - tilt to the right, arms up; 3-4 - i.p. The same, on the other side. Lean to the side, keep your head straight. Repeat 5 times.
Ex. 7. Jump on the right leg, turning to the right each time. The same, turning to the left. Repeat 3-4 times, alternating with walking in place.
№18
Ex. 1. I.p.: o.s. 1 - hands across the side behind the head; 2 - i.p. The same, with simultaneous lifting on toes. The same, from I.P. sitting. Repeat 6-8 times.
Ex. 2. I.p .: emphasis on your knees. 1 - right hand on the left shoulder; 2 - touch the floor with your elbow; 3-4 - reverse movement. The same, with the other hand. Repeat 5-6 times.
Ex. 3. I.p.: sitting, legs straight together, hands resting behind. 1-2 - spread your legs to the sides as wide as possible; 3-4 - i.p. The legs are straight, the socks are drawn. Repeat 6 times.
Ex. 4. I.p .: lying on your back. 1-2 - sit down with an inclination forward, without taking your feet off the floor; 3-4 - i.p. Repeat 5-6 times.
Ex. 5. I.p.: o.s. hands up. 1 - bent leg forward, arms back; 2 - i.p. Repeat 3-4 times with one leg, then the other.
Ex. 6. I.p .: feet shoulder width apart, hands behind the back. 1 - tilt forward with a turn to the right leg and clap behind the knee; 2 - straighten up; 3-4 - the same, to the other leg. When tilting with a turn, do not bend the legs, do not tear off the heels from the floor. Repeat 3 times.
Ex. 7. I.p.: o.s. 8 jumps legs together - legs apart, 8 - on the right, 8 - on the left and walking. Repeat 2-3 times.
№19
Ex. 1. I.p .: lying on your back, arms to your shoulders, elbows to the sides. 1-2 - bring your elbows together in front of your chest; 3-4 - spread your elbows until they touch the floor, do not lower your head, pull your toes. Repeat 6 times.
Ex. 2. I.p .: lying on your side. 1 - raise up the arm and leg; 2 - i.p. Repeat the movement several times, then turn to the other side.
Ex. 3. I.p .: sitting, legs crossed, arms resting behind. 1 - spread your knees as wide as possible; 2 - lift them up. The same, i.p. hands behind the head, on the belt, behind the back. Repeat 6-8 times.
Ex. 4. I.p .: feet shoulder width apart, hands behind the back. 1 - tilt forward with a clap between the legs - exhale; 2 - i.p. - inhale. Do not bend your legs when bending over. Repeat 6 times.
Ex. 5. I.p.: o.s. 1-2 - sit down, knees apart wider, hands behind the head; 3-4 - i.p. The same, hands behind the back, up, on the belt, to the shoulders. Repeat 5-6 times.
Ex. 6. I.p .: feet shoulder width apart, arms to the sides. 1 - turn to the right, hands behind the back; 2 - i.p.; 3-4 - the same, in the other direction. Do not move your feet when turning. Repeat 4 times.
Ex. 7. Jumps with a 90° turn. After eight jumps, walking in place. Repeat 2-3 times.
№20
Ex. 1. I.p.: o.s. 1-2 - raising your hands up, rise on your toes, look at your hands, lower them on your shoulder blades, elbows up. Don't lower your head. Repeat 6-8 times.
Ex. 2. I.p .: emphasis on your knees. 1-2 - sit to the right; 3-4 - i.p. The same, on the other side. Do not lower your head, maintain a stable position. Repeat 4 times.
Ex. 3. I.p.: sitting crosswise, hands resting behind. 1-straighten your legs; 2 - i.p. Do not lower your head, pull your toes. Repeat 6 times.
Ex. 4. I.p .: sitting, legs apart, pull socks, hands on the back of the head. 1-2 - tilt forward, touch the left knee with the right elbow - exhale; 3-4 - i.p. - inhale. The same for the other leg. The same, touching the knee with the forehead. Repeat 3 times.
Ex. 5. I.p.: o.s. hands on the belt. 1 - raise a straight leg forward,
2 - swoop your leg back; 3 - forward again; 4 - i.p. The same with the other leg. The legs are straight, the toe is pulled back, to maintain balance on the supporting leg. The same, hands behind the back, hands behind the head. Repeat 6 times.
Ex. 6. I.p .: legs wider than shoulders. 1-2 - leaning back, bending your knees, reach your right shin with your right hand; 3-4 - i.p. The same for the other leg. Repeat 4 times.
Ex. 7. I.p .: jumping legs apart, together with closed eyes. Repeat 3-4 times for 10 jumps, alternating with walking.
№21
Ex. 1. I.p .: sitting in a circle, holding hands, legs straight together. 1-2 - raising your hands up, look at them; 3-4 - lowering your hands down, take them as far back as possible. Repeat the exercise 6-8 times.
Ex. 2. I.p.: the same. 1-2 - lie on your back; 3-4 - i.p. Performing the exercise, hold hands, do not tear your feet off the floor. Repeat the exercise 6-8 times.
Ex. 3. I.p.: the same. 1 - bend your legs to the right; 2 - kneel;
3 - sit down again, legs to the right; 4 - straighten your legs. The same, on the other side. Repeat the exercise 5-6 times.
Ex. 4. I.p .: sitting in a circle, legs straight together, hands on each other's shoulders. 1-2 - tilt forward; 3-4 - i.p. Repeat 6-8 times
Ex. 5. I.p .: sitting in a circle, holding hands, legs straight together. 1-2 - legs apart, simultaneously raise your arms up; 3-4 - i.p. Performing the exercise, do not bend your legs, the socks are drawn. Raise your hands up, look at them. Repeat 8-10 times.
Ex. 6. I.p .: sitting crosswise, hands on the belt. Rotate the body to the right and left, increasing the range of motion. Each child makes a movement at his own pace, after which - a pause, then repeat the movement. Turning the body, keep the head straight all the time.
Ex. 7. I.p .: standing, legs apart, hands below. 1 - right handVside; 2 - leftVside; 3-4 - cotton over the head; 5 - rightVside; 6 - left to the side; 7-8 - cotton on the hips. Movement coordination exercise. Do it at a different pace. Repeat 10 times.
№22
Ex. 1. I.p.: sitting, legs straight together, arms resting on the side. 1 - raise your head up, look at the ceiling; 2 - lower down, chin on the chest; 3 - turn your head to the right; 4 - head to the left. Repeat the exercise 5 times.
Ex. 2. I.p .: sitting crosswise in a circle, holding hands. 1-3 - jerk straight arms back; 4 - i.p. Performing the exercise, do not lower your head. Repeat the exercise 4-5 times.
Ex. 3. I.p.: the same. 1 - bring your knees together, at the same time hands forward;
2 - spread your knees as wide as possible, hands in sp. Repeat the exercise 8 times.
Ex. 4. I.p.: the same. 1-2 - lie on your back, while straightening your legs; 3-4 - return to sp. Don't help with your hands. Repeat 5-6 times.
Ex. 5. I.p .: lying on your back, legs straight together, arms up. 1 - raise the straight leg up; 2 - pull the toe of the raised leg towards you;
3 - pull off the toe; 4 - i.p. The same with the other leg. Perform the exercise with straight legs. Repeat 4-5 times.
Ex. 6. I.p .: lying on the stomach, legs straight together, arms bent at the elbows, in front of the chest. 1 - sharply bending the legs at the knees, touch the buttocks with the heels; 2-3 - straightening your arms, bend in the back; 4 - i.p. Repeat the exercise 5-6 times.
Ex. 7. I.p .: sitting, legs straight together, hands to the shoulders. 1 - raise your hands up, look at them; 2- hands to the shoulders; 3 - hands emphasis behind; 4 - hands to the shoulders. Movement coordination exercise can be done by speeding up the pace. Repeat 10 times.
Couple exercises
Without items
№1
Ex. 1. I.p.: about. With. facing each other, holding hands. 1 - through the sides of the arm up - inhale; 3-4 - i.p. - exhale; stand close to each other. The same, to rise on socks. The same, from I.P. standing with their backs to each other, sitting crosswise with their backs to each other. Repeat 6 times.
Ex. 2. I.p .: standing with your back to each other under the arms. 1-2 - one child leans forward, the other bends back; 3-4 - change of movements. Breathing is arbitrary. When bending over, do not lower your head to your chest, do not raise your legs up. Repeat 3-4 times.
Ex. 3. I.p.: about. With. kneeling, holding hands. 1 - right leg to the side; 2 - i.p.; 3-4 - the same, left. Repeat 4 times.
Ex. 4. I.p .: one child lies on his stomach, arms straight forward, the other, crouching in front of him, holds his hands. 1-2 - slowly raising his hands up, the lying child bends with the help of a partner; 3-4 - i.p. Do it a few times, then switch places.
Ex. 5. I.p .: sitting, legs bent, feet touching, hands resting behind. 1-4 - alternately bend, then straighten the legs. Exercise to do with strength. Same with legs up. The same, similar to cycling. Repeat 6-8 times.
Ex. 6. I.p .: standing facing each other, hands down. 1-2 - raising your hands forward, clap your partner's palms with both hands; 3 - clap with the right hand; 4 - left. Give up. The same, at a different pace, speeding it up and not giving up. Repeat 6-8 times.
Ex. 7. I.p.: about. With. Jumps on one leg: five jumps to the side on the right leg. The same, on the other side on the left. Repeat 3-4 times.
№2
Ex. 1. I.p .: legs apart, facing each other, arms straight, palms touching. 1-4 - alternately bending one or the other arm, with force to press on the partner's palms. The same, sitting crosswise. Repeat 8-10 times.
Ex. 2. I.p .: legs apart, facing each other, holding hands. 1 - tilt to the side with the spread of the arms to the sides; 2 - i.p.; 3-4 - the same, in the other direction. The same, from I.P. standing with their backs to each other, hands clasped below; standing back and holding hands. Repeat 5 times.
Ex. 3. I.p .: kneeling, holding hands. 1-2 - sit in one direction, holding hands; 3-4 - i.p. The same, on the other side. Repeat 5 times.
Ex. 4. I.p .: one child lies on his stomach, hands at his chin, the second stands at the feet of the lying person, holds his legs by the ankle joint. 1-2 - standing raises legs up; 3-4 - sp. Do several times, then switch places. Repeat 5 times.
Ex. 5. I.p.: sitting. 1-2 - sliding your heels on the floor, resting your feet, legs apart as wide as possible; 3-4 - i.p. The same, lifting his legs from the ground, lying on his back. Repeat 5-6 times.
Ex. 6. I.p.: about. With. holding hands. Jumps: legs crossed, legs apart. Repeat 3-4 times for 20 jumps, alternating with walking.
№3
Ex. 1. I.p .: legs apart, standing with their backs to each other. 1-2 - make claps with straight arms in front of you; 3-4 - clapping from behind in the partner's palm. Repeat 5-6 times.
Ex. 2. I.p .: the same, hands are clasped below. 1 - tilt to the side with the spread of the arms to the sides; 2 - i.p.; 3-4 - the same, in the other direction. Repeat 4-5 times.
Ex. 3. I.p .: sitting, holding hands, bend your legs, touch your toes. 1-2 - get up; 3-4 - i.p. The same, alternately raising and lowering. Repeat 5-6 times.
Ex. 4. I.p .: lying on your back, touching your heads, holding hands. 1 - 2 - lie on your stomach with a roll, without disengaging your hands; 3-4 - roll back to sp. Repeat 5-6 times.
Ex. 5. I.p .: sitting, legs straight together, with the soles of the feet touching each other, hands resting behind. 1 - one child bends the foot of the leg towards himself, the other, pressing on the partner's foot, pulls his own; 2 - reversenyemovement. Repeat 3-4 times (six to eight movements).
Ex. 6. I.p .: stand facing each other, holding hands, arms to the sides. Jumping: one foot forward, the other back. Repeat 3-4 times for 10-20 jumps, alternating with walking in place.
