Shout in gymnastics examples. An approximate set of oru without items for ugg (morning hygienic gymnastics)

Choice of leader position:

1) when the group is located in an open formation, the teacher is on the side of the left flank or on a hill.

2) when building in a column one at a time, the teacher’s place is in front - on the side from the left flank.

3) when building in a line - in front of the system at a certain distance, so that both the left and right flanks are visible.

4) when building in a circle, the place of the leader in the ranks of those involved or outside the circle.

When preparing for the outdoor switchgear, it is necessary to provide for:

1) time and method of distribution and collection of equipment (medicated balls, gymnastic sticks, dumbbells, jump ropes, hoops, etc.);

2) use of musical accompaniment, radio equipment;

3) availability of a place for showing exercises, possession of a mirror display;

4) the method of building a group, the use of techniques and teaching methods, changing the amplitude, tempo and rhythm of movements;

6) use of posters, diagrams, tables, diagrams, films;

7) preparation active helpers from among those involved to clarify individual positions of body parts;

8) registration of markings in the hall, landmarks of directions, clarification of the methods of opening and rebuilding.

Approximate complex outdoor switchgear without object

No. exercise	Content of the exercise	Dosage	Organizational and methodological instructions
I	I.p. - o.s. 1-2 - right back on the toe, arms up - out, bend over. 3 - 4 - i.p. 5 - 8 - the same from the left.	6 - 8 times	In the "hands up" position, look at the hands.
II	I.p. - o.s. 1 step left, arms to the sides, right back. 2 - i.p. 3–4 - the same step on the right.	6 - 8 times	Take the straight leg as far back as possible.
III	I.p. - stand legs apart, arms up. 1 - tilt to the right. 2- straightening up, circle with arms to the right in sp. 3 - 4 - the same to the left side.	6 - 8 times	Circles to perform in the front plane. Raising your hands up, look at your hands.
IV	I.p. - stand legs apart, hands on the belt. 1 - Turn the body to the right, right hand to the side, palm up. 2 - i.p. 3 - 4 - the same in the other direction	6 - 8 times	Keep your hand at shoulder level, look at your hand when turning.
V	I.p. - stand legs apart, hands to the shoulders. 1 - turn the body to the left, arms to the sides. 2 - i.p. 3 - tilt touching. 4 - i.p. 5-8 - also in the other direction.	10 -12 times	In an inclination, touch the floor with your hands, keep your legs straight.
VI	I.p. - hands back to the castle. 1,2,3, - springy slopes, arms back. 4 - i.p.	10 -12 times	In the tilt of the hand, take it as far back as possible.
VII	I.p. - wide stance, legs apart, hands on the belt. 1 - tilt touching the right. 2 - tilt touching the left. 3 - attaching the left, squat, arms up. 4 - i.p. 5-8 - the same with the right one.	6 - 8 times	When bending, do not bend your legs in knee joint. Squat to perform first on toes, and at the end of the exercise on a full foot.
VIII	I.p. - wide stance, legs apart, arms to the sides. 1- squat on the right, arms forward. 2-i.p. 3 - 4 - the same from the other leg.	6 - 8 times	Bending one leg, do not bend the other, keep your back straight.
IX	I.p. - emphasis crouching on the right, left to the side. For each count, change the position of the legs.	6 - 8 times	Jump to change legs. Do not lift your pelvis high.
X	I.p. - o.s. 1-2 - emphasis standing bent over. 3-4 - stepping over with hands, emphasis lying down. 5- bend your arms. 6-straighten your arms. 7-8 - stepping over with your hands, return to the sp.	4 - 6 times	Turn the group half a turn to the left. Learn the exercise: - by divisions, - slowly with the score.
XI	I.P. - hands up 1 - emphasis crouching. 2 - emphasis lying. 3 - crouching emphasis. 4 - i.p.	4 - 6 times	In the lying position, the position of the body is straight. Gradually increase the pace of execution.
XII	I.p. - stand legs apart, right hand behind the head, left hand to the side. 1- jump, legs together, arms up. 2 - jump, legs apart, left hand behind the head, right hand to the side. 3-4 - the same in the other direction. Walking in place.	10 -12 times	Learn the exercise in divisions. Gradually increase the pace. execution. Restore breathing.

complexes

General developmental exercises

Compiled by: Kaparova Natalya Andreevna

Teacher physical education

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 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).

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 do with your feet circular motions. 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.

The modern rhythm of life makes many people give all their strength to work, household chores, and everyday life. Among this fuss, it is sometimes difficult to take time for your health, visit the pool, go to the gym. But human muscles must receive a constant load, develop in order to remain in good shape.

To do this, you can use a full-fledged set of general developmental physical education exercises for adults at home and make the figure more attractive and the muscles trained.

The muscles of the arms and shoulder lose their elasticity over time and become more relaxed, which, together with other causes, leads to the appearance of scoliosis, a curvature of posture. There are simple actions that can form a good muscle corset.

Exercises for this muscle group are performed a certain amount of every few visits.

Before conducting a complex of general developmental physical education exercises for adults, it is imperative to do a warm-up.

Arm extension

The exercise is performed with dumbbells. At one time you need to perform 10 exercises:

lean with your knee and one hand on a flat surface;
straighten your back, strain your stomach, do not raise your head;
take a dumbbell in the other hand, bend;
keep the elbow motionless, straighten the arm with the dumbbell;
turn your hand palm up, fix;
return to the previous position.

Push-ups from the knees

Carry out several repetitions of 30 times.

A set of general developmental physical education exercises for adults will help you always stay in shape

Technique:

emphasis on the knees, cross the feet, raise above the floor;
put your palms close to each other;
retract the stomach, bending the elbows to lower to the floor;
straighten up slowly.

Neck exercises

The complex of general developmental physical education exercises for adults is designed in such a way as to give Special attention muscles cervical. Strengthening and development of which is the prevention of pain and the treatment of pathologies. For a sore neck, neurologists recommend performing gymnastics from static exercises. Below are some of them.

Important! If during the exercise a person feels pain and discomfort, it is necessary to reduce the amplitude of movement and reduce the number of repetitions. If pain is still present, postpone gymnastic element for a while.

Pendulum

take a comfortable position, keep your head straight;
tilt to the right, tighten your neck, hold your head for 7 seconds;
tilt to the left.

Repeat movements 5 times.

Airplane

Do 2 more times, hold for 10 seconds.

Leg and pelvis exercises

Such a complex allows you to strengthen the muscles of the thighs, back of the torso and buttocks.

squat

put your feet wider than your shoulders;
squat, thighs parallel to the floor;
repeat 20 times.

Breeding legs lying down

This exercise is the basis of a complex of general developmental physical education exercises for adults, which involves the work of several muscle groups.

lie down on a flat surface;
bend legs, raise;
the thighs take a perpendicular position to the floor, the shins are parallel;
spread legs apart, fix;
slowly bring your knees together.

Perform 10 times, doing 2 sets.

Trunk exercises

Exercises for the development of the muscles of the torso are usually divided into 2 groups: for the chest and for the abdomen. The main training methods are presented in the table.

№	A set of general developmental physical education exercises for adults	Dosage
	Breast
1	Breeding two hands with dumbbells to the side, in a prone position Raising hands with dumbbells from behind the head, lying down Projectile press, sitting on a bench	2x8
	Stomach
1	Lying on your back, raise your torso, tilting forward, touch your knees with your head Hanging on the crossbar, raise your legs up, fix Putting your feet shoulder-width apart, do tilts to the sides with a barbell on your shoulders	25

Important to remember! Movements aimed at strengthening the body affect the internal cavities of the body and important organs. They need to be done slowly, without forcing.

Full body exercises

The basis of the complex of movements for the whole body is 3 exercises:

plank;
squatting with weight;
incomplete bridge.

plank

Plank refers to strength exercises, which give a load on all the muscles.

To perform the plank, you need to sit on the floor so as to keep your body on your elbows and socks. In this stance, you need to hold for 1 minute in several approaches.

Squat with weight

This exercise pumps the muscles of the lower part: thighs, calves, buttocks. As a weight, you can use dumbbells or another object. For beginners, squatting is recommended to start without the use of weights. At the same time, the heels cannot be torn off the floor; start from 10 times in several sets.

Technique:

put your feet wider than your shoulders;
lower until the buttocks are parallel to the floor;
slowly return to the original position.

incomplete bridge

This exercise allows you to strengthen the muscles of the thighs and buttocks:

Exercises for the formation of posture

Beautiful posture not only makes a person more attractive, but also affects the proper functioning of all vital systems. To create an even posture, you need to perform the following exercises.

Reeds:

sit on your knees, clasp your hands above your head;
turn the brushes palms up, pull as high as possible to the ceiling;
make tilts to the sides;
return to original position.

When performing, keep your back straight, do not bend your elbows. Perform 4 times.

Worm:

sit on your heels, put your hands on your knees;
spread your knees to the sides;
bend your elbows, lower to the floor;
tilt your head, hold for 10 seconds.

Repeat - 3 times.

Balance exercises

An additional complex of general developmental physical education movements for adults, which is aimed at correcting posture, includes gymnastics in balance. Such exercises strengthen the muscles of the body and increase the tone of the spinal muscles. They are carried out on an elevated support or on the floor, and can be carried out on the spot or on the move.

Exercises on the spot: stand on toes, on heels, turns, movement of limbs, jumps.

Movement exercises: walking different kind, the use of weights when walking, overcoming obstacles, running, dance steps.

Strength exercises

Power actions are aimed at training physical strength, endurance involving certain muscle groups. They are usually divided into training with their own and free weights. Exercises are performed in the morning or afternoon 10 times, several times a week.

With own weight:

push-ups from the floor;
pull-up;
squat.

Note! In order for the load to be distributed evenly on all muscle groups, a set of general developmental physical education exercises for adults should be done with a straight back and right position body: put your feet shoulder-width apart, you can’t lean forward.

With weights (raising and lowering shells):

squat with a barbell;
chest presses;
traction in an inclination;
deadlift.

Breathing exercises

These exercises help you relax excess weight, normalize digestion, fight stress.

palms

Take 4 deep breaths through your nose, exhale quietly through your mouth. Clench your fists while inhaling. Pause for 6 seconds, lower your arms. Shoulders and abdomen are relaxed. You should do 24 sessions of 4 breaths.

Pump

Standing bend down. In the middle of the slope, inhale the air with the nose, finish the breath along with the slope. Straighten up. Repeat 12 sets of 8 breaths, resting for 4 seconds.

Shoulder straps

Get on the floor, press your hands to your stomach. When performed, take 8 breaths in a row. The break is 4 seconds. As you exhale, push your hands to the floor, straightening them. When exhaling, press your hands again. Repeat - 12 sets of 8 breaths.

Stretching exercises

After completing a set of general developmental exercises for strength physical education, an adult must definitely stretch the tendons and muscles. Over the years, stretching becomes worse, in addition, strength training contributes to the shortening of the ligaments and the deterioration of joint mobility. Stretching exercises should be done without pain, jerking, breathing deeply.

First, pull large muscle groups, then small ones.

Back and hip stretch

Sit on the floor, keep your back straight, stretching your legs forward. To stretch the muscles, you need to lean forward and try to reach your toes with your hands. Touching the legs, linger for 10 seconds, then straighten up. You need to raise one leg and, grabbing it with both hands, pull it up. Feeling tension, fix the position for a few minutes, change leg.

Stretching the chest muscles

The exercise is performed in a standing position, the legs should be shoulder-width apart, the knees should be slightly bent. Connect your hands behind your back in a lock. The chest should be slowly stretched forward to the maximum, straining the stomach and back.

Relaxation exercises

When performing monotonous work, a person does not notice how his muscles, while maintaining a certain position of the body, constantly tense up. To restore strength and calm the nerves, tension must be relieved. For this, programs have been developed that help to relax and relieve fatigue.

You need to perform exercises with a delay in breathing and muscle tension.

For hands

Standing straight raise your hands clenched into fists. When inhaling, strain the muscles of the hand first, then the forearm and shoulder. Hold your breath for a few seconds. In this case, you need to mentally give a command for maximum voltage. When exhaling, relax, lower your arms and make several pendulum turns.

For torso

Lying on your stomach, bend your whole body, raising your knees and head. Starting position, relax. Do 3-4 repetitions. The second part of the exercise is also performed, but you need to lie on your back. Tighten the muscles when bending, relax, straighten up on the floor.

General developmental exercises in pairs

ORU in pairs is aimed at strengthening the joints, developing strength and endurance. Movements in pairs engage muscle groups in a special way that cannot be achieved alone.

Any set of general developmental physical education exercises for adults in pair work helps to learn how to calculate efforts to resist a partner and show their maximum abilities. The peculiarity of such exercises is that they can be performed alternately or together, with or without objects.

For hands

Facing each other, the partners stretch their arm forward, while the other is bent at the elbow and locked into the lock with the partner's arm. Training is aimed at flexion and extension of the arms with resistance.

For legs

An effective exercise for working out the muscles of the thigh is quite simple. In this case, you need to lie on your back, lift and spread apart. At the same time, the partner stands on the side of the legs and holds the partner by the ankles. The task of the first participant is to bring the legs together, and the second is to hold them, resisting. After several repetitions, the task is reversed.

General developmental exercises in motion

Such trainings selectively affect certain muscle groups and are divided into anatomical groups that have several exercises of a local nature. ORU consists in the development of motor qualities: turns, flexion, abduction, and others.

Foot and leg workout:

raising on toes, walking, jumping (using two or one leg);
walking on the outer part of the foot;
touching the heel of the floor of one leg while lunging forward with the other.

Full body workout (repeat 5-6 times):

alternate squatting and lying down;
spread your legs, perform circular movements with your torso;
get down on the floor, cross-legged, then lie down, sit down and stand up, while not using your hands.

Corrective gymnastics exercises

Corrective gymnastics is aimed at relaxing the muscles and restoring the normal functioning of the body. This happens when performing general developmental, corrective and relaxing gymnastics twice a day for 15-20 minutes.

Such exercises may include:

a complex of general developmental exercises in gymnastics for adults using gymnastic equipment;
a series of movements without shells;
group or individual lessons.

An example of such gymnastics is symmetrical exercises., which are designed to remove asymmetry, align the spine, weaken muscle tone.

Exercises:

I. p. lie on your stomach, stretch your arms. Raise your head and shoulders, stretch your arms, take them back. Take a breath, take and. P.
I. p. lying on your back, raise your legs, making an angle of 45 degrees and make a crossing of straight legs - “scissors”.
I. p. - the same. Make circular movements of straight legs - "bicycle".

General developmental exercises with weights (dumbbells)

Exercises with dumbbells are classified as general developmental athletic training., which are aimed at training endurance, joint flexibility, improving body proportions. Many movements with dumbbells are performed in a sitting or lying position, which reduces the load on individual parts of the body and organs.

The main rule of such exercises is a gradual increase in resistance. In this case, the actions are performed with the addition of the weight of the dumbbells with an increase in repetitions.

Complex of movements:

side bends, standing with dumbbells in hand;
projectile thrust from behind the head in a prone position on a gymnastic bench;
alternately raising a hand with dumbbells in front of you;
lunges and squats with dumbbells.

General developmental exercises without objects

ORU without objects are simple movements of body parts in an accessible technique, taking into account the age and anatomical features of a person. Such actions help to improve the condition of the body, cultivate physical qualities and improve health.

Complex (working out the muscles of the shoulder, legs and back):

General developmental exercises with a rope

Rope exercises are often included in the ORU set, they are part of the training of athletes. Despite the availability of actions and the simplicity of the projectile, systematic exercises can improve coordination of movements, reduce weight, and work out several muscle groups.

For novice athletes, experts recommend training for 10 minutes 3 times a week, gradually increasing the load and using 3 types of jumps. In addition, you can perform other exercises in which the rope is used not only for jumping.

Types of occupations:

jumping rope on one or two legs (10 times each);
swing your legs, while holding the projectile in your hands, try to reach it with your foot (8 times);
forward bends, while the rope must be taken, and then, when performing the next slope, put on the floor (10 times).

General developmental exercises using a hoop

For more effective workout muscles, development of dexterity and accuracy of movements, trainers recommend using a hoop. As sports equipment it can be a guide in the lesson, fix certain postures, body position. Often used in class different position hoop: horizontal, frontal, side.

In addition to rotating the hoop on the waist, arm, neck, jumps, throws and passing the hoop are made. Exercises are done smoothly, slowly, carried out 8-10 times.

Hoop exercises

Hoop in hand. Standing on the floor, the hoop is in the hands in front. When lifting on toes, raise the hoop and look at it, take a breath. Accept and. n. Exhale.
forward bends, put the hoop or pick it up.
Standing on the floor hold the hoop vertically from above with your hands. Place your hands next to each other. Swing your legs alternately back, bending.

General developmental exercises with balls

Physical movements with the use of the ball help to develop a person's mobility and speed of reaction. Such a projectile is used as a light weight in single or pair workouts. In this case, you need to choose the right weight of the ball and the intensity of movements.

General strengthening classes

For hands:

put your legs apart, take the ball in your hands, lower your hands;
raise your arms in front of your chest;
continue moving, raising your hands up;
give up.

For the body:

put your legs apart, raise your hands with the ball up;
bend to the side;
complicate the movement: lean forward without bending your knees, touch the floor with the ball.

For legs:

lie on the floor;
stretch your arms above your head, the ball in your hands;
Sit down slowly, trying to reach your socks with the ball.

General developmental exercises with a gymnastic stick

The gymnastic stick makes it possible to increase sports load and diversify your workout.. Movements with such a projectile should be carried out under the guidance of a specialist who will correctly distribute the number of exercises to certain parts of the body and their amplitude.

Stick training prepares the body for more challenging workouts. At the same time, the type of grip of the stick is of great importance: ordinary, from below, narrow, reverse, different.

Basic exercises:

Legs apart, take the stick by the ends from above and place it vertically behind your back. Do 5 squats while maintaining good posture.
Walking in place, hold the stick horizontally in front of you. Lunge with your left foot, turn right, change foot. Repeat 8 times.
standing put your legs apart, stick - horizontally behind your back. Lean forward, lifting the stick up with a jerk. Return to i. P.

Correct distribution physical activity has a great influence on a person. Fulfilling simple moves, he gets the opportunity to correct his posture, strengthen muscles, restore vitality and prolong youth.

The basic complex of general developmental exercises for adults in physical education can be used as a warm-up before strength training or on your own.

In order for classes to bring only benefit and pleasure, it is necessary to study the methodology and features of their implementation.

Useful video with a set of general developmental exercises for adults:

General developmental physical education exercises with a rope:

1st class

Exercise 1. I.p. – o.s. ( rice. 1). 1-2 - hands through the sides up, rise on toes and stretch - inhale; 3–4 - i.p. - exhale.

Exercise 2. I.p .: legs apart, hands on the belt ( rice. 2). 1-2 - turn the body to the right, right hand to the side (palm up); 3 - i.p.; 4-6 - the same in the other direction. While turning, pull your hand back vigorously. Do not move your legs.

Exercise 3 I.p. – o.s. ( rice. 3). 1-2 - deep squat, knees together, hands forward, palms down - exhale; 3-4 - stand up, hands down - inhale. While squatting, do not lift your heels off the floor. After a few repetitions, the pace can be increased.

Exercise 4 I.p .: legs apart, arms bent behind the back ( rice. 4). 1 - tilt to the left, left hand down - exhale; 2 - i.p. - breath; 3-4 - the same to the right side. When tilting, do not lower your head. Move in the same plane.

Exercise 5 I.p. – o.s. ( rice. 5). 1 - hands through the sides up, clap above the head - inhale; 2 - arms through the sides down, tilting forward, clap behind the legs - exhale. Claps should be done with straight arms. During the tilt, do not bend your knees, clap your hands at the level of your knees.

Exercise 6 I.p.: kneeling ( rice. 6). 1-2 - raise the right hand to the side-up, turning the torso and head to the right - inhale; 3–4 - i.p. - exhale; 5-8 - the same to the left side. For more correct execution exercises, children should be offered to stretch their hand up and look at the brush. Do not take your knees off the floor.

Exercise 7 I.p .: lying on your back, hands on the floor along the torso ( rice. 7). 1 - bend the left leg; 2 - straighten the leg; 3-4 - the same with the right foot. When bending the legs, the socks are stretched, the lower leg is horizontal, do not raise the head. Breathing is arbitrary. The exercise can be supplemented by changing the position of the legs for each count.

Exercise 8 I.p .: hands on the belt ( rice. 8). 1 - jump legs apart; 2 - jump legs together. Jump gently, on toes, keeping the straight position of the torso, breathing is arbitrary. After jumping, move on to walking.

2nd grade

Exercise 1. I.p. – o.s. ( rice. 1). 1 - arms to the sides; 2 - bending your arms to your shoulders with force, rise on your toes and stretch - inhale; 3 - get down on the foot, arms to the sides; 4 - hands down - exhale. Bending your arms, turn your shoulders, do not bring your elbows forward, clench your hands into fists.

Exercise 2. I.p .: gray legs apart, arms to the sides. 1 - turn the body to the right - exhale ( rice. 2); 2 - i.p. - breath; 3-4 - the same in the other direction. When cornering shoulder girdle fix so that the arms and shoulders are in one line. Perform turns vigorously, do not move your legs.

Exercise 3 I.p .: legs apart, left hand on the belt, right in front, hand clenched into a fist ( rice. 3). 1 - circular rotation of the right hand downwards - inhale; 2-3 - two springy slopes to the left leg, bending the right leg, fingers right hand touch the toe of the left leg (hand open) - exhale; 4 - straighten up and change the position of the hands. The same on the other side. Accompany the movement of the hand with a turn of the head (look at the hand) and the torso. Do not bend the leg to which the tilt is performed.

Exercise 4 I.p .: legs together, hands up ( rice. 4). 1-2 - deep squat, hands behind the head, elbows forward and head tilt forward - exhale; 3–4 - i.p. - breath. For the correct execution of the movements, advise the children to "press themselves to the floor." In the squat, do not tear off the heels from the floor, spread the knees a little. Straightening up, stretch out "in line."

Exercise 5 I.p.: kneeling ( rice. 5). 1 - right leg to the side on the toe, right hand on the belt, left up - inhale; 2-3 - two springy tilts to the right - exhale; 4 - i.p. The same on the other side, changing the position of the hands. Make sure that the children do not turn the body in the direction of the slope and keep their head straight. Do not bend the arm raised up.

Exercise 6 I.p .: lying on your back ( rice. 6). 1 - raise your leg up; 2 - lower with retraction to the side on the floor; 3 - lift up; 4 - i.p. Perform the exercise alternately with the right and left legs. Raise the leg to a vertical position and always straight with a drawn toe. Do not take your head off the floor. Breathing is arbitrary.

Exercise 7 I.p .: sitting on heels, leaning forward, arms forward, palms on the floor ( rice. 7). 1-3 - “sliding” with the chest above the floor, first bending and then straightening the arms, move to the position of emphasis lying on the hips - inhale; 4 - bending the legs, quickly return to the sp. - exhale.

3rd grade

Exercise 1. I.p. – o.s. ( rice. 1). 1 - step with the left foot to the side, bend the arms to the shoulders by force; 2 - unbend your arms up and out, rise on your toes, stretch - inhale; 3 - get down on a full foot, bend your arms to your shoulders; 4 - put the left foot, hands down - exhale. The same with the right leg.

Exercise 2. I.p .: legs apart wider, hands on the belt ( rice. 2). 1-3 - left arm up, and, bending the left leg, three springy tilts to the right - exhale; 4 - i.p. - breath. The same to the left. Make sure your arm is straight at the top. Leaning to the left, bend the right leg. Move in one plane.

Exercise 3 I.p .: legs wider than shoulders ( rice. 3). 1 - tilt to the left; 2 - tilt forward, 3 - tilt to the right; touching the floor with your fingers - exhale; 4 - i.p. - breath. The same, starting with an inclination to the right leg. Perform all three inclinations, gradually increasing the amplitude, without bending the legs at the knees. After tilting, straighten up, straighten your shoulders.

Exercise 4 I.p .: kneeling, arms to the sides ( rice. 4). 1 - turn to the right, bending over, touch the heels with the fingers of the right hand - exhale; 2 - i.p. - breath; 3-4 - the same in the other direction. Make sure that when turning, the children do not sit back and do not move their knees. Tilt your head in the direction of rotation.

Exercise 5 I.p. – o.s. ( rice. 5). 1-2 - sit down, arms through the sides up; 3-4 - stand up, arms through the sides down. Keep your back straight, do not spread your knees while doing the squat. Breathing is arbitrary.

Exercise 6 I.p .: lying on your back, arms to the sides, palms on the floor ( rice. 6). 1 - raise the left leg forward; 2 - lower it to the right and touch the toe of the floor; 3 - again raise the leg forward; 4 - leg down. The same with the right foot. Move with a straight leg. When turning the pelvis, do not tear off the arms and shoulders from the floor. Breathing is arbitrary, without delay. Do the exercise alternately with the left and right foot.

Exercise 7. I.p .: kneeling emphasis ( rice. 7). 1-2 - swing the right leg up, bend your arms and touch the floor with your chest - inhale; 3-4 - "pushing up", return to the starting position - exhale. The same, raising the left leg. Do not move the knee of the supporting leg, the other leg is straight, the toe is pulled back. Hands in emphasis, shoulder width apart.

4th grade

Exercise 1. I.p .: legs together, hands clasped in the castle below ( rice. 1). 1-2 - hands up (palms up), rise on toes and stretch - inhale; 3-4 - open your fingers, hands through the sides down, return to the starting position - exhale. Stretching "in line", raise your head and look at your hands. Raise your arms along the body.

Exercise 2. I.p .: hands on the belt ( rice. 2). 1 - tilt to the right with a turn of the body to the right - exhale; 2 - i.p. - breath; 3-4 - the same in the other direction. The rotation of the torso must be completed before the end of the slope. Do not bend your knees, do not move your feet.
Option: tilt with arms extended to the sides.

Exercise 3 I.p. – o.s. ( rice. 3). 1 - arms upward with arcs to the left, tilt to the right; 2 - straighten up, arms down with arcs to the left; 3 - arms upward with arcs to the right, tilt to the left; 4 - straighten up, arms down with arcs to the right, etc. Perform the exercise with straight arms, without stopping at the bottom. When tilting, fasten the shoulder girdle.
Option: sp .: legs apart, arms up. Run a circle with your hands to the left and tilt to the left; circle with arms to the right and tilt to the right.

Exercise 4 I.p .: hands forward ( rice. 4). 1-4 - sit down; 5-8 - get up. You need to perform the exercise without the help of hands, while maintaining the accepted position. The initial position of the hands can be changed (hands to the sides, on the belt, etc.). Sequence of execution: put your foot back, kneel down; put the other leg and sit on the floor on the side; straighten your legs forward. You need to get up, doing the movements in the reverse order. Sit alternately on the left, then on the right. Breathing is arbitrary.

Exercise 5 I.p .: gray legs apart wider, arms to the sides ( rice. 5). 1-2 - two springy jerks with hands back - inhale; 3-4 - two springy inclinations to the left leg, arms forward, stretch your fingers to the toe of the left leg - exhale. The same, but making an inclination to the right leg. When jerking, do not lower your arms (keep at shoulder height), the back is straight. When bending, the legs are straight, the socks are drawn. Increase the amplitude of movements gradually, accentuating, as a rule, the second movement.

Exercise 6 I.p .: lying on your back, legs apart, arms along the body ( rice. 6). 1-2 - leaning on the heels, back of the head and arms, take a position bending over (raise the body); 3 - lie down and relax; 4 - pause. Raise the body at the same time, actively straining the muscles of the back and legs. Breathing is arbitrary. In static tension, short-term breath holding is possible.

Exercise 7 I.p. – o.s. ( rice. 7). Circular movements of the arms out and in. 1-4 - circular movements of the hands in elbow joint forward; 5-8 - circular movements of the arms in the elbow joint back; 9-12 - circular movements of the hands in the shoulder joint forward, 13-16 - circular movements of the hands in the shoulder joint back. Breathing is arbitrary.
Option: the same from i.p. arms to the sides (circles up and down).

Exercise 8 I.p .: lying on your back, arms along the body ( rice. 8). 1 - bend your legs forward; 2 - straighten your legs up; 3 - bend your legs; 4 - straighten your legs, put them on the floor. Label each position. Move your legs vigorously. Do not take your head off the floor. Breathing is arbitrary.

The listed groups of exercises are aimed at developing physical qualities and correction of disorders of the musculoskeletal system. Also very common are exercises aimed at developing and improving respiratory and cardio (cardiac) functions. This special exercises in which breathing is clearly regulated by a count or a stopwatch, and indicators of heart function (heart rate and blood pressure - blood pressure) are under special control. Exercises of this type are most often used in physical therapy classes.

10. GENERAL DEVELOPMENT EXERCISES WITHOUT A SUBJECT

Exercises without an object are the most common exercises that are the basis for building other outdoor switchgear - with objects, on projectiles. The most common exercises are listed 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.

1. Exercises for neck muscles:

- head tilts to the right, to the left, forward, backward;

- the same, but hands behind the head, overcoming the resistance of the hands;

- circular movements of the head to the right, to the left (without sharp movements back);

2. 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.

3. Exercises for the muscles of the back.

- 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;

- keeping the raised arms and legs in the I.P. lying on the stomach.

4. Exercises for muscles abdominals(anterior surface of the body).

- lifting the body from the sp. lying on your back;

- lifting, swinging, circular movements ("bike") 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.

5. Exercises for the muscles of the lateral surface of the body.

- lifting, swinging your legs from the sp. lying on the side;

- springy tilts of the body to the side from the I.P. standing;

- lifting - lowering the pelvis from the sp. lying on your side.

6. 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 thighs 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 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;

7. 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.

8. 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.

3 - emphasis standing.

table 2

Approximate set of outdoor switchgear without items for UGG
(morning hygienic gymnastics)

	Dosage	Guidelines
I.p. – o.s. 1 - arms to the sides 2 - hands up, rise on toes 3 - arms to the sides		The pace is calm, keep the balance
1-4 - circular movements of the head to the right 5-8 - the same to the left		The pace is slow, perform without sudden movements
I.p. - stand, legs apart, hands on the belt 1-3 - three spring forward tilts		Tilt to perform with a straight back, look forward
I.p. - stand, legs apart, hands on the belt 1 - tilt to the right, arms up 3-4 - the same to the left		Tilt to perform exactly to the side, arms straight
I.p. – o.s. 1 - half squat, arms forward 3 - squat, arms to the sides		Back straight, do not hold your breath
I.p. - stand, hands up 1 - swing right forward, arms down 3-4 - the same with the left		Do not bend your legs during the swing, the back is straight

Continuation of the table. 2.

11. GENERAL DEVELOPMENT EXERCISES WITH OBJECTS

The use of objects significantly expands the possibilities of the impact of exercises on the body of those involved, makes it possible to develop physical qualities more directed, since each object has its own specific advantages of use. So, exercises medicine ball, dumbbells contribute to the development of strength, with a rope - develop jumping ability, with gymnastic stick- contribute to the development of accuracy of movements, aimed at correcting posture defects. In addition, the use of objects optimizes the lesson, introduces an element of unusualness, emotionally colors the lesson. We will consider exercises with ropes, hoops and gymnastic sticks.