Methodology for compiling a set of general developmental exercises. methodological development on physical education on the topic

General development complexes exercises

for students in grades 1-4

Complex No. 1.

1. Starting position - legs apart, hands on the belt.

1 - arms to the sides; 2 - bend towards the right leg, touch the toes with your fingers; 3 - straighten up, arms to the sides; 4 - return to i. n. The same for the left leg.

Breathing: inhale on a count of 1-3, exhale on a count of 2-4. Repeat 4 times in each direction.

2. I. p. - stand with legs apart, feet parallel.

1-2 squats on a full foot, arms forward; 3-4 - stand up, hands down. 5 - tilt to the left, palms slide along the body: left down, right under the armpit; 6 - straighten up, arms down; 7-6 - repeat scores 5-6 in the other direction.

3. I. p. - sitting position.

1-2 - leaning on your hands, move toheels; 3-4 - straighten your legs with a sliding movement; 5-6 - bend your legs in a reverse motion; 7-8 - straightening your legs, return to i. P.

4 . I. p. - lying on your back, arms along the body, palms on the floor.

1 - bend the left leg (shin horizontally); 2 - straighten your left leg at the knee; 3 - bend your left leg at the knee; 4-i. n. Same with the right foot.

Breathing in a random rhythm. Repeat 8 times with each leg.

5 . I. p. - lying on your stomach, resting on bent arms.

1-2 - do push-ups, straightening your arms; 3-4 - and. P.

Breathing in a random rhythm. Repeat 6-8 times.

6 . I. p. - emphasis on the knees.

1-2 - alternately straightening your legs, take a lying position;

3-4 - accept and. P.

Breathing in a random rhythm. Repeat 6 times.

Jumping on one leg: counting 1-6 - on the right; 1-6 - on the left.

Repeat 2 times on each leg. Breathing in a random rhythm.

8. Walking in place while performing a breathing exercise - 30 -40 s.

Complex No. 2.

1 . I. p. - main stand.

1 - arms to the sides; 2 - rising on your toes, raise your arms up;

3 - arms to the sides, lower your entire foot; 4 - i. P.

Breathing: count 1-2 - inhale; at 3-4 - exhale. Repeat 8 times.

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

1-3 - as you exhale, three springy bends forward, touching the floor with your hands; 4 - straighten up, hands on your waist, inhale. Repeat 8 times.

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

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

3-4 - straighten up, arms to the sides, return to i. n. Same to the right.

1-2 - swing the right leg back; 3 - forward swing;

4 - put your foot down, return to i. n. The same with the left foot.

Breathing in a random rhythm. Repeat with each leg 4 times.

5 . I. p. - stand with legs apart, hands behind the head.

1-2 - turn the body to the left, left arm to the side;

3-4 - return to i. n. Same to the right.

Breathing in a random rhythm. Repeat 4 times in each direction.

6 . I. p. - basic stance, hands on the belt.

1-2 - step back with the right foot, stand on the right knee, arms to the sides; 3-4 - stand up, put your right leg, hands on your belt.

Breathing in a random rhythm. Repeat 4 times with each leg.

7 . I. p. - basic stance, arms to the sides.

1 - crouching emphasis; 2 - place your right foot on your toes to the right;

3 - place your leg point-blank in a crouching position; 4 - i. n. The same with the left foot.

Breathing in a random rhythm. Repeat 4 times in each direction.

8 . I. p. - basic stance, hands on the belt.

Jumping on two legs with a 360° turn on a count of 4. Perform 32 jumps, then switch to walking in place.

Complex No. 3.

1-2 - rising on your toes, pull the rope at the top; 3-4 - and. P.

Repeat 8 times. Breathing: rising on your toes - inhale; lowering - exhale.

2. I. p. - the main stand, the jump rope, folded in four, is located at the bottom.

1 - jump rope up; 2 - put the right leg to the side on the toe, tilt to the left; 3 - jump rope up, put your foot down; 4 - i. P.

The same in the other direction.

3 . I. p. - stand with closed toes, hold the rope by the ends.

1-2 - lifting your toes and heels alternately, pass the rope under your feet backwards; 3-4 - move forward in i. P.

Repeat 8 times. Breathing in a random rhythm.

4 . I. p. - the main stand, the jump rope, folded in four, is located at the bottom.

1-2 - sit down, lift the rope up; 3 - 4 - and. P.

Repeat 8 times. Breathing in a random rhythm.

5. I. p. - gray legs apart, a jump rope folded in four is at the bottom.

1 - raise the rope up; 2 - tilt to the right leg; 3 - jump rope up; 4 - i. n. Same for the other leg.

Repeat 4 times for each leg. Breathing: when bending towards the leg, exhale; straightening up - inhale.

6. I. p. - kneeling position, the jump rope folded in four is at the bottom.

1-2 - sit on the right thigh, jump rope forward;

3-4 - and. n. The same in the other direction.

Repeat 8 times. Breathing in a random rhythm.

7. I. p. - basic stance, the rope is prepared for jumping.

Jumps with forward rotation of the rope and an intermediate jump. Perform 32 jumps. After a short rest - jumping with a backward rotation of the rope and an intermediate jump. Also 32 jumps with transition to walking and performing breathing exercises.

Complex No. 4.

1. I. p. - basic stance, hands to shoulders.

1 - hands down; 2 - hands in front of the chest; 3 - arms to the sides; 4 - hands to shoulders.

Repeat 8 times. Breathing in a random rhythm.

2 . I. p. - basic stance, arms bent at the elbows, located at chest level, turn palms down.

1-2 - jerking your arms back; 3-4 - jerks with arms turning to the right. The same in the other direction.

Repeat 4 times in each direction. Breathing in a random rhythm.

3. I. p. - sitting position, legs apart.

1 - connect your legs above the floor; 2 - raise your legs without bending your knees; 3 - lower your legs; 4 - return to i. P.

Breathing in a random rhythm. Repeat 8 times.

4 . I. p. - sitting in a tuck (with your hands, press your knees to your chest).

1-2 - with a sliding movement of the legs, lie on your back, arms along the body; 3-4 - return to I in reverse motion. P.

Breathing in a random rhythm. Repeat 8 times.

5 . I. p. - Lying on your back, arms along your body.

1 - raise straight legs forward and up; 2 - spread your legs to the sides; 3 - connect the legs; 4 - i. P.

Repeat 8 times. Breathing and arbitrary rhythm.

6. I. p. - sitting position.

1-2 - bend over while lying behind on bent legs;

3-4 - return to i. P.

Repeat 8 times. Breathing in a random rhythm.

7. I. p. - basic stance, hands on the belt.

1 - jump legs apart; 2 - jump legs together; 3 - jump legs apart; 4 - jump legs together; 5 - jumping legs to the sides - together with clapping your hands in front of you.

Repeat 8 times with walking and breathing exercises.

General development complexes exercises

for students in grades 5-9

Complex 1

1. I. p. - main stand.

1 - hands forward; 2 - arms up, bend over; 3 - arms to the sides; 4 - i. P.

1. I. p. - main stand.

1-4 - circles with arms forward; 5-8 - circles with arms back.

1 - lunge forward with the right foot; 2-3 - two springy swings in a lunge; 4 - i. P.; 5 - lunge forward with the left foot; 6-7 - two springy swings in a lunge; 8 - i. P.

1. I. p. - stand: legs apart.

1 - arms through the sides up, tilt to the right; 2 - i. P.; 3 - arms through the sides up, tilt to the left; 4 - i. P.

1. I. p. - basic stance: hands behind the head.

1 - half squat, arms up; 2 - i. P.; 3 - squat, arms to the sides; 4 - i. P.

1. I. p. - basic stance: hands on the belt.

1-4 - jumping on both legs; 5-8 - jumping on the left leg; 9 - 12 - jumping on the right leg.

The complex should begin and end by walking in place with movements of the arms forward, to the sides, to the shoulders, behind the head, and on the waist.

Complex 2

Take the position of correct posture and maintain it for 4-6 seconds.

1. Walking in place while maintaining correct posture, raising your bent leg high (30-40 s).
2. I. p. - main stand.

1-2 - hands on the belt, half squat, bend forward; 3-4 - straighten up, rise on your toes, arms up, stretch; 5-6 - hands on the belt, tilt back; 7-8 - i. p. (repeat 6-8 times).

1. I. p. - stand: legs apart, hands behind the head, elbows to the sides (bend over).

1-2 - turn the body to the right, arms up and out; 3-4 - and. P.; 5-6 - turn the body to the left, arms up and out; 7-8 - i. p. (repeat 6-8 times).

1. I. p. - basic stance: hands behind the head.

1-2 - right leg back on the toe, bend; 3-4 - placing your right leg, make two springy bends forward, bending over; 5-8 - the same movements with the left leg (repeat 4-6 times).

1. I. p. - basic stance: hands on the belt.

1-2 - squat on toes, arms forward; 3-4 - and. p. (repeat 6-8 times).

1. Walking in place while maintaining correct posture (32-48 counts). While walking in place: for four steps - arms up through the sides - inhale, for the next four steps - arms down - exhale (repeat 4-6 times).

1 - rise on your toes, tilt to the right, left arm up; 2 - return to standing position; 3 - rise on your toes, tilt to the left, right hand up; 4 - i. p. (repeat 4-6 times).

Complex 3

1. Walking in place while maintaining correct posture (for 30-40 s).
2. I. p. - main stand.

1 - step with the right foot to the right, hands to the shoulders; 2-3 - rise on your toes, arms up and out; 4 - place your left foot and return to the standing position; 5 - step with the left foot to the left, hands to the shoulders; 6-7 - rise on your toes, arms up and out; 8 - place your right foot and return to i. P.

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

1 - turn the body to the right, right arm to the side; 2 - i.p.; 3-4 - the same movements with the body turning to the left (repeat 6-8 times).

1. I. p. - stand: legs apart, hands behind the back.

1-2 - tilt the body to the right, left arm up; 3-4 - return to IP; 5-6 - tilt the body to the left, right arm up; 7-8 - return to IP. (repeat 4-6 times).

1. Stand: legs apart, hands on the belt.

1. - three spring squats; 4 - i.p. (repeat 6-8 times).

1. Walking in place while maintaining correct posture (up to 1 minute). While walking in place, you must maintain rhythmic breathing.

Complex 4

Take the position of correct posture and maintain it for 6-8 seconds.

1. Walking in place while maintaining correct posture (up to 1 minute).
2. I. p. - main stand.

1 - right hand to the side; 2 - left hand to the side; 3 - squat on toes; 4 - i. p. (repeat 6-8 times).

1. I. p. - stand: feet wider than shoulders, hands on the belt.

1-2 - bend your right leg, tilt to the left, arms up; 3-4 - return to i. P.; 5-6 - bend your left leg, tilt to the right, arms up; 7-8 - return to i. p. (repeat 4-6 times).

1. I. p. - stance: legs apart; hands in front of the chest.

1-turn the body to the right, arms to the sides; 2-i. P.; 3 - turn the body to the left; 4 - i. p. (repeat 6-8 times).

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

1 - 3 - three springy forward bending bends; 4 - return to i. p. (repeat 6-8 times).

6 . Walking in place while maintaining correct posture (up to 1 minute). While walking, it is necessary to maintain rhythmic breathing.

7 .

1 - lunge forward with the right leg, left arm forward, right arm to the side; 2 - i. P.; 3 - lunge forward with your left leg, right arm forward, left arm to the side; 4 - i. P.; 5 - lunge with the right leg to the side, right arm up, left arm to the side; 6 - IP; 7 - lunge with the left leg to the side, left arm up, right arm to the side; 8 - i. p. (repeat 4-6 times).

General development complexes exercises

for students in grades 10-11

Complex 1

Take the position of correct posture and maintain it for 5-7 seconds.

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

1-2 - turn the body to the right, arms up and out; 3-4 - return to IP; 5-6 - turn the body to the left, arms up and out; 7-8 - return to IP. (repeat 4-6 times).

1. I. p. - stance: feet wider than shoulders, hands behind the head.

1-2 - bending the right leg, tilting to the left; 3-4 - return to IP; 5-6 - bending the left leg, tilting to the right; 7-8 - return to IP. (repeat 4-6 times).

1. I.p. - main stand.

1-2 - crouching emphasis; 3-4 - stand up, arms up, right leg back on the toe; 5-6 - crouching emphasis; 7-8 - stand up, arms up, left leg back on the toe (repeat 4-6 times).

1. I.p. - basic stance: hands behind your head.

1 - tilt back; 2-3 - springy bends forward, bending over; 4 - i.p. (repeat 6-8 times).

1. I. p. - basic stance: hands on the belt.

1 - half squat on the right leg, left leg forward on the heel, arms to the sides with palms up; 2 - i.p.; 3 - half squat on the left leg, right leg forward on the heel, arms to the sides with palms up; 4 - i.p.

(repeat 6-8 times).

1. Walking in place while maintaining correct posture (30-40 s).
2. I.p. - basic stance: arms to the sides.

1-2 - step with the right foot to the side, turn the body to the left, right hand behind the head, left hand on the belt; 3-4 - return to IP; 5-6 - step with the left foot to the side, turn the body to the right, left hand behind the head, right hand on the belt; 7-8 - return to IP. (repeat 6-8 times).

Complex 2

Take the position of correct posture and maintain it for 5-7 seconds.

1. Walking in place while maintaining correct posture (up to 30 s).
2. I.p. - stance: feet wider than shoulders.

1-2 - arms up, bend over; 3 - lean forward, relax your arms down; 4 - i.p. (repeat 6-8 times).

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

1-3 - three springy tilts to the right; 4 - i.p.; 5-8 - the same movements to the left (repeat 6-8 times).

1-3 - three springy bends forward, bending over; 4 - i.p. (repeat 6-8 times).

1. I.p. - basic stance: hands on the belt.

1 - step with the right foot to the right, arms to the sides; 2 - put your left leg in a half-squat, hands on your belt; 3 - step with the left foot to the left, arms to the sides; 4ip - (repeat 6-8 times).

1. Walking in place while maintaining correct posture (up to 30 s). While walking, it is necessary to maintain rhythmic breathing.

1. I.p. - main stance: hands on the belt; 1 - right leg back on the toe, right arm forward, left arm up; 2 - i.p.; 3 - left foot back on the toe, left hand forward, right hand up; 4 - i.p. (repeat 6-8 times).

Complex 3

Take the position of correct posture and maintain it for 5-7 seconds.

1. Walking in place while maintaining correct posture (30-40 s).
2. I.p. - main stand.

1-2 - crouching emphasis; 3-4 - stand up, rise on your toes, arms up (repeat 6-8 times).

1. I.p. - stance: legs apart, hands in front of the chest.

1 - turn the body to the right, jerk back with straight arms; 2 - i.p.; 3 - turn the body to the left, jerk back with straight arms; 4 - i.p. (repeat 6-8 times).

1. I.p. - basic stance: hands on the belt.

1 - step with the right foot to the right; 2-3 - bending the right leg, springing bends to the left, arms forward; 4 - i.p.; 5 - step with the left foot to the left; 6-7 - bending the left leg, springing bends to the right, arms forward; 8 - i.p. (repeat 4-6 times).

1-3 - bending the right leg, three spring bends to the left, right arm up; 4 - i.p.; 5-7 - bending the left leg, three springy tilts to the right, left arm up; 8 - i.p. (repeat 4-6 times).

1. Walking in place while maintaining correct posture (30-40 s). While walking, it is necessary to maintain rhythmic breathing.
2. I.p. - main stand.

1 - left hand on the belt; 2 - right hand on the belt; 3 - left hand to shoulder; 4 - right hand to shoulder; 5 - left hand up; 6 - right hand up; 7 - clap hands above your head; 8 - i.p. (repeat 4-6 times).

Complex 4

Take the position of correct posture and maintain it for 5-7 seconds.

1. Walking in place with high legs raised and maintaining correct posture (up to 30-40 s).
2. I.p. - stand: legs apart, hands behind the head.

1-2 - tilt the torso back, arms to the sides; 3-4 - return to IP. (repeat 8 times).

1. I.p. - stand: feet wider than shoulders, hands on the belt.

1 - turn the body to the right, bending the right leg, arms to the right; 2 - turn the body to the left, bending the left leg, arms to the left (repeat 6-8 times).

1. I.p. - basic stance: hands on the belt.

1 - lunge to the right, arms to the sides; 2 - i.p.; 3 - half squat, arms up; 4 - i.p.; 5 - lunge to the left, arms to the sides; 6 - i.p.; 7 - half squat, arms up; 8 - i.p. (repeat 4-6 times).

1. I.p. - crouching emphasis.

1-2 - stand, right leg back on your toes, arms up, bend over; 3-4 - return to IP; 5-6 - stand, left leg back on the toe, arms up, bend over; 7-8 - return to IP. (repeat 4-6 times).

1. Walking in place while maintaining correct posture (up to 30-40 s). While walking, you must maintain rhythmic breathing: inhale for four steps, exhale for the next four.
2. I.p. - main stand.

1 - right leg to the right on the toe, left arm up, right arm forward; 2 - i.p.; 3 - left leg to the left on the toe, right arm up, left arm forward; 4 - i.p. (repeat 4 times).

• Shangin Vladislav Andreevich, bachelor, student
• Sterlitamak branch of Bashkir State University

• STRENGTHENING THE ORGANISM
• GENERAL DEVELOPMENT EXERCISES
• PHYSICAL CULTURE

The article is devoted to the problem of the need for physical education, showing the role and necessity of general developmental physical exercises in the system of physical education. A complex consisting of various general developmental exercises for the purpose of developing and strengthening the human body is also considered.

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Nowadays, when a sedentary lifestyle has become the most common for a person, the need for sports and physical education has increased in many ways. Physical culture is a complex phenomenon that represents a set of knowledge and values ​​necessary for the intellectual and physical development of a person, allowing him to lead a healthy lifestyle. An important component of physical culture, as a process of physical development and training, is a set of general developmental exercises.

General developmental exercises are exercises that develop a person’s motor system, his muscular corset and body flexibility, and also generally contribute to the strengthening and healing of the body. The essence of the exercises is the purposeful performance of motor actions, involving the torso, arms, legs, and other various parts of the body. There are many sets of such exercises, differing in the complexity of execution, the number of repetitions required, as well as the involvement of certain muscle groups and joints, which allows these exercises to be used by people with various diseases and dysfunctions of the body. As a rule, these exercises are relatively simple, which is why they can be used by people without special physical training, including the elderly and children. With the systematic use of a set of general developmental exercises, not only muscle fibers are strengthened and grown, but also the cardiovascular system of the body is strengthened, and the areas of the brain responsible for motor skills develop.

At the initial stage of using general developmental exercises, there is a need for their correct selection; this is mainly due to differences in physical and mental development, as well as the age characteristics of the individual and other important factors. It is recommended to start with relatively simple exercises, then, as far as possible, increasing their complexity, as well as the number of repetitions. The moment of preparation for the exercises and the actual process of activity itself are also important. Firstly, an important attribute will be sportswear, which is guaranteed not to restrict movement, unlike everyday clothes, and music will allow you to escape from everyday worries, become more focused and feel an emotional uplift. It is also necessary to choose the right place to perform the exercises; it is better if it is a fairly spacious room in which it will be comfortable and nothing will interfere with concentration. Secondly, when performing exercises, you need to monitor the correct technique, breathing and heart rate. During the execution, it is possible to use special objects: a ball, a gymnastic stick, flags, a hoop and many others.

Let's consider a set of basic general developmental exercises that people without special physical training can perform. For convenience, the complex was divided into blocks, each of which allows you to gradually and systematically use different muscle groups.

1. Warm-up exercises.

Performing these exercises is an important component of the complex, it improves muscle elasticity, dilates blood vessels, and also reduces the risk of injuries and sprains. Completion time from 1 to 5 minutes, at the beginning of the lesson. Below are the exercises for this block:

• Run at a slow pace with high hips;
• Running with the shin swept back;
• Deer running;
• Run at a slow or medium pace.

2. Exercises for the neck. These exercises should be performed with extreme caution, because... There is a high probability of injury if performed incorrectly; do it without jerking or sudden head movements.

Starting position: feet shoulder-width apart, hands on the belt.

• Tilts of the head to the sides;
• Rotational movements of the head;
• Turns the head to the right and left.

3. Exercises for arms.

Starting position: feet shoulder-width apart.

• Rotation of the arms in the shoulder joints;
• Rotation of the hands.

Starting position: feet shoulder-width apart, arms with elbows raised in front of you.

• Symmetrical movements of the arms in different directions, with the separation and retraction of the shoulder blades;

Starting position: feet shoulder-width apart, arms in front of you.

• Jerks your arms down and up alternately.

4.Exercises for the torso.

Starting position: hands on the belt, feet shoulder-width apart.

• Bends the torso to the sides;
• Bends the body back and forth, touching the feet with the hands;
• Rotational movements of the body;

Starting position: arms to the sides, feet shoulder-width apart.

• Tilts of the torso, alternately touching the right and left feet with the hands.

5. Exercises for legs. It should also be performed carefully, without jerking or sudden movements.

Starting position: hands on knees, feet shoulder-width apart.

• Rotation of the knee joints in different directions;

Starting position: standing on one leg.

• Bring the knee of your non-supporting leg to your shoulder, hold for a few seconds, then change your supporting leg.

Starting position: feet shoulder-width apart, hands behind your head.

• Squats with a load on the entire foot.

Starting position: standing on one leg, hand on a support.

• Alternate swings of the legs with changing the supporting arm and leg.

Starting position: hands on the belt.

• Lunges with legs alternately forward with springy swaying;
• Jumping on two legs.

When mastering all the blocks of this complex, it is advisable to include another one, which contains exercises that involve several muscle groups at once, and also develop a person’s coordination and attentiveness. Below are the exercises in this block:

Starting position: feet shoulder-width apart, hands below.

• Squat, then rise, then abruptly assume the position of support while lying on your hands, then come out of it with a jump and clap your hands at the highest point.
• Jump while simultaneously raising your arms up, then taking the starting position;

Starting position: lying position, standing on hands:

• Pushups.

Starting position: lying on your back, lower back pressed firmly to the floor, legs bent at the knees.

• Twisting the torso, with a load on the abdominal muscles.

Starting position: hanging on the bar, the distance between the hands is equal to the width of the shoulders.

• Pull-ups to the bar, with the shoulder blades moving and spreading.

When performing all the exercises of the complex, it is necessary to monitor the correct breathing and technique of performing the exercises. This will allow you to properly distribute the load and prevent injuries and other negative consequences. If you systematically and correctly perform the entire set of exercises, you are guaranteed to get a positive effect, such as increased muscle tone, improved overall mood, improved posture, etc.

Bibliography

1. Gilazieva, S.R. Terminology of general developmental exercises: textbook / S.R. Gilazieva, T.V. Nurmatova, M.R. Valetov; Ministry of Education and Science of the Russian Federation. - Orenburg: OSU, 2015. - 120 p.
2. Grishina, Yu.I. General physical training: Know and be able to: textbook / Yu.I. Grishina. - Rostov-n/D: Phoenix, 2010. - 250 p.
3. Ivankov, Ch. Technology of physical education in higher educational institutions: a textbook for university students / Ch. Ivankov, S.A. Litvinov. - M.: Humanitarian Publishing Center VLADOS, 2015. - 304 p.
4. Physiology of movements / ed. M. A. Alekseeva, V. S. Gurfinkel, P. G. Kostyuk and others - L.: “Science” 1976. - 375 p.
5. Chertov, N.V. Physical culture: textbook / N.V. Damn; Ministry of Education and Science of the Russian Federation, Federal State Autonomous Educational Institution of Higher Professional Education "Southern Federal University", Pedagogical Institute, Faculty of Physical Culture and Sports. - Rostov-n/D: Southern Federal University Publishing House, 2012. - 118 p.

General developmental exercises are certain movements of the arms, legs, torso and head, which are characterized by different muscle tension, speed and amplitude. They are performed by groups of children in physical education classes in order to increase the level of physical development and further transition to more complex motor actions.

General developmental physical education exercises have a beneficial effect on various organs and systems of the child. Strengthening the musculoskeletal system occurs due to increased muscle tone, increased lumbar curvature of the spine and joint mobility.

The benefits for the cardiovascular system are due to the fact that during active physical activity, the entire volume of blood circulates in the circulatory system, while during prolonged periods of inactivity, 25-45% of the blood stagnates in the spleen and liver.

A larger volume of blood delivers more oxygen to the cells of all organs, thereby improving metabolism in the body. Increasing oxygen levels in brain cells helps students perform better.

By using various sets of exercises, you can achieve maximum benefits for the physical development of children. Thus, gymnastic training develops coordination, flexibility, and strength qualities, while athletic training (running, jumping, throwing a ball) is designed to increase speed and endurance.

Indications for classes

General developmental physical education exercises in one form or another are indicated for almost all children and adolescents, including those with health problems. Depending on the existing diseases, a training regimen is formed that differs from ordinary physical education lessons for healthy children.

If there are disturbances in the functioning of the cardiovascular system, playing sports is designed to activate blood circulation and improve nutrition of the heart muscles.

In this case, the following will be useful:

• walking;
• breathing exercises;
• training of the subscapularis and gluteal muscles.

In children with bronchial asthma, general strengthening exercises affect the respiratory muscles and chest, increasing their strength and mobility. This helps reduce the breathing rate while increasing the amount of oxygen delivered during inhalation.

In this case, training includes walking and running at a slow pace. For diseases of the digestive system, physical exercise strengthens the muscles of the upper and lower abs, and also improves blood circulation in the abdominal and pelvic organs.

In addition to special abdominal training, this is facilitated by:

• exercises for proper breathing;
• walking.

For spinal curvature, the following are used:

• strength training aimed at strengthening the muscles of the back and neck;
• specific exercises to develop posture and improve motor function of joints;
• race walking.

Contraindications

General developmental physical education exercises have absolute and relative contraindications. Absolute contraindications are a reason for the complete exclusion of physical activity. Depending on the nature of the disease, this ban may last for a certain period of time or be permanent.

Absolute contraindications are due to the following diseases:

• acute infections accompanied by fever, and a certain period after their acute phase, during which the body is completely restored to a healthy state;
• lesions of the nervous system, which impede its functioning;
• diseases of the respiratory system, causing difficulty breathing, weight loss, failure of the circulatory system;
• diseases that cause the risk of bleeding;
• the presence of purulent foci (boils, inflammation of the middle ear);
• diseases of the urinary system (nephritis, nephrosis, kidney and bladder stones);
• period of exacerbation of chronic diseases;
• malignant neoplasms;
• diseases of the musculoskeletal system, accompanied by impaired mobility in the joints and pain;
• certain diseases of the cardiovascular system (aneurysms, heart rhythm disturbances, angina pectoris, heart attack, frequent hypertensive crises).

A pediatrician will help identify relative contraindications. If the initial examination reveals any health problems, he will refer the child to a specialist in the field to determine acceptable physical activity.

Frequency and duration of classes for children of different ages

General developmental physical education exercises for preschoolers are carried out with a frequency and duration that directly depend on the age of the children.

Physical education for schoolchildren is scheduled 3 times a week for 45 minutes, but experts recommend doing such exercises for another 3 hours a week.

If a student has some health problems, he is assigned to a special medical group. For such children, physical education lessons are held before or after school, 2 times a week for 45 minutes. or 3 times a week for 30 minutes.

Rules and precautions during physical education

Physical education classes can be held in open outdoor areas and indoors. If the sports ground is located on the street, then the distance from it to the nearest building must be at least 10 m. It must have a flat surface, without stones, holes, potholes, and the presence of debris and foreign objects on the site is unacceptable.

Sports premises must have a smooth floor.

Before classes, it should be ventilated and wet cleaned., however, it is necessary to ensure that the floor is dry before the start of training. Sports equipment and inventory must be in good condition, free of damage, and meet the hygienic requirements imposed on them.

Only students dressed in sportswear appropriate for the environmental conditions are allowed to attend classes. The most suitable material for the sole of sports shoes is rubber. Of all the options, it is the least slippery. All items that interfere with training or can cause injury must be removed (watches, jewelry).

Complaints of illness should be grounds for removing a student from classes.

During the physical education lesson, you must follow all the instructions of the teacher. Only with his permission can you go to the place of classes, prepare equipment, and at the end of the lesson, remove it and leave the sports ground or hall. To avoid muscle injury Before starting the main exercises, you should warm up.

A set of exercises with a medicine ball

The ball for these exercises must be selected in such a way that its weight corresponds to the age and level of physical development of the students.

1. Starting stance: feet shoulder-width apart, hands with the ball hanging freely down. The student picks up the ball, fixes it at chest level with outstretched arms, lifts it up, then again stretches out his arms in front of his chest, and finally lowers his arms down, returning to the starting stance.
2. Starting stance: feet shoulder-width apart, hands with the ball freely lowered down. The practitioner bends alternately to the right and left sides, fixing the body in a straight position between the bends.
3. With his feet shoulder-width apart and the ball raised above his head, the practitioner rotates his torso first in one direction, then in the other.
4. Initially, the practitioner should stand with his heels together and toes apart, his arms spread to the sides, one of them holding the ball. The student raises his arms up, describing arcs across the sides, and transfers the ball from one hand to the other, then the arms are again spread to the sides.
5. The exercise is performed while sitting, legs are extended on the floor and spread to the sides, arms are also extended, and there is a ball in them. The practitioner turns his body alternately to the right and then to the left, fixing the body in a straight position between turns.

Each exercise should be done 4-6 times.

A set of exercises with a small (tennis) ball

Exercises with a small ball are most often used for groups of younger schoolchildren. To interest children and involve them in the training process, several games can be performed before general strengthening exercises.

For example:

• throwing the ball up followed by catching it with both hands;
• the same action with catching with one hand;
• a toss that makes a full rotation before catching the ball.

1. Initially, you should take a sitting position, stretch your legs in front of you on the floor, at the same time, the arms are spread to the sides, the ball is in the left hand. The practitioner lifts his legs above the floor without bending them, and transfers the ball from his left hand to his right under raised legs, then lowers his legs and returns to the original position. The exercise must be done 6-8 times.
2. You should start the exercise standing, placing your heels together, your toes apart, your hands holding the ball near your chest. The student raises his arms with the ball above his head, stands on his toes and bends at the waist, returns to the starting position, then bends forward while simultaneously touching the floor with the ball in his outstretched arms, after which he returns to the starting position. The exercise should be performed 6-8 times.
3. You should start the exercise standing with your feet shoulder-width apart. and lowering his arms freely. The ball is in the left hand. First, you should inhale and stand on your toes, raise your arms up, describing arcs across the sides, and transfer the ball from your left hand to your right, then lower your hands and stand on the entire surface of the foot. In the same way, you should pass the ball from your right hand to your left. The number of repetitions for this exercise is 6-8 times.
4. To begin the exercise, stand up and hold the ball between your feet., and then do 10-20 jumps in place without releasing the ball.

You can complete the complex by jumping while simultaneously hitting the ball on the floor.

A set of exercises with a gymnastic stick

Sports activities involving a gymnastic stick mainly contribute to the formation of an even posture.

1. Initially, the practitioner stands with his hands down, holding a gymnastic stick. He inhales and raises the stick, stretches, turning his gaze to the projectile, then exhales and his hands drop again. The exercise requires slow execution, without bending your arms, ensuring that the feet are kept motionless. The exercise should be done 6-8 times.
2. Starting position: standing, heels are together, toes are apart, the stick is held with your hands behind the back of your head. The practitioner stretches his left leg back, lifts the stick above his head and bends at the waist, tilts to the left, straightens, the projectile remains at the top. Straightening up, he again lowers the gymnastics stick to the back of his head. Then he performs similar actions, leaning to the right. You need to do the exercise 5-6 times.
3. In the initial stance, the heels are together, the toes are spread apart, the left hand holds one end of the stick, and the other end of the projectile rests on the floor surface near the foot of the left foot. The student should squat on one left leg, leaning on a gymnastic stick and straightening the other leg forward. Then follows a return to the starting stance and repeating the same actions with a squat on the right leg. The required number of repetitions for this exercise is 4-6 times on each leg.
4. You should start the exercise standing, with your heels placed together and your toes apart. The student places a stick in front of him and jumps over it, first and then back.

You should do the jumps 4-6 times.

A set of exercises with a skipping rope

Sports activities with a jump rope improve body coordination, improve dexterity and speed of movements, train the muscles of the legs and arms. At the beginning of the lesson, the jump rope is folded in four and walking is performed with it to warm up the muscles.

Walking gradually becomes more difficult:

• regular;
• on heels and toes with a jump rope pulled over the shoulders;
• with lunges forward (jump rope at the top);
• squat with the rope in front.

Subsequently, walking is replaced by running, in which the arms occupy different positions:

• front;
• behind;
• above the head;
• behind the back of the head.

After breathing has been restored, you should move on to general strengthening exercises:

1. Initially, you should take a standing position, your heels are together, your toes are apart, the rope is folded in four and held with your hands below. Inhaling, the practitioner stretches the apparatus, raises his straightened arms with the rope upward, stretches the muscles, looking up; exhaling, returns the hands with the projectile to their original position. Actions are performed smoothly and are performed 6 to 8 times.
2. Initially, you should stand straight, fold the rope in half, hang it around your neck, holding on to its ends. The exercise consists of alternating springy bends of the body in one direction and the other. At the same time, the arm towards which the tilt is made is extended, and the other is bent behind the back of the head. You need to repeat the exercise 4-5 times, maintaining an average speed.
3. The student performs squats, each time stretching his arms forward with the rope stretched. After each squat, you should take the starting position with your arms down. The optimal number of repetitions for this exercise is 7-8 times.

The training must necessarily include jumping rope in various modifications:

• with rotating the rope back and forth;
• on two legs and on one;
• moving forward by jumping and running.

A set of exercises in pairs

Training in pairs can be included in general developmental classes in sets of 3-5 exercises.

The video shows simple exercises that can be done with children of school and preschool age:

1. In the initial stance, the partners press their backs and hold hands, which are omitted. First, you should raise your arms, describing arcs through the sides, and then, bending over, step forward with your bent left leg and make 2 springing movements. A total of 6-8 repetitions should be done on each leg alternately.
2. Standing with their backs to each other, spreading their legs and arms to the sides, holding hands, the partners rotate their torso in one direction and the other alternately. You should perform 8-10 such turns.
3. One of the partners should initially stand on the knee of his left leg, the second should stand close to him and step back, fix his hands on his belt, and his right leg on the knee of the first partner, who holds it by the shin. The second partner bends back 6-8 times.
4. The initial position of the partners is standing in front of each other and holding hands as follows: the right hand of one partner holds the right hand of the second, and the left ones are freely lowered. The first partner, with the support of the second, bends the body back and touches the right heel with his left hand, then rises and changes hands.

Partners perform 6-8 repetitions and change roles.

A set of exercises using gymnastic benches

A gymnastic bench is the most suitable equipment for performing various types of static and dynamic balances.

1. Within 1-2 minutes. practitioners walk on the bench rail, using various walking modifications: transferring the body weight to the toes, to the heels, changing the position of the arms to the top or side.
2. Initial position: standing, turning your front to the bench, heels together, toes apart, hands down. The student must place his left foot on the bench (leg straight), and raise his arms forward, palms down; bend your left leg at the knee and place emphasis on it, and fix your hands on your belt; rise onto the bench with both feet, turning to the right, and lower your arms; get off the bench and take your original position. You should do the same steps starting with the other leg. The exercise should be done 4 to 6 times.
3. This exercise is done while standing on a bench so that your gaze is directed along it. The student bends his torso, grabbing the edges of the bench on both sides with his hands. In the bent state, you should pause and spring back 2 times, then straighten up.

You should do 4-6 such tilts.

Open switchgear complex with dumbbells

Classes with dumbbells can begin from the age of seven, but the loads for younger schoolchildren should be moderate so that disturbances in the formation of the skeleton do not occur.

1. Initially, you should stand up straight, holding the dumbbells down. The practitioner lunges forward, alternating legs. At the moment of lunging, the arms go up, lifting the dumbbells. Such lunges should be done 6-8 from each leg.
2. Initially, you should stand straight, holding the dumbbells with your hands down. The practitioner alternately raises his shoulders, keeping his back and head straight. You should do 8-10 lifts of each shoulder.
3. Initially, you should stand straight and hold the dumbbells at your shoulders. The student alternates lifting the dumbbells once upward and once to the sides, returning them back to the shoulders after each lifting and raising. The required number of repetitions is 10 times.
4. The student makes alternate body turns to the right and left while simultaneously moving his arms forward from the shoulder from the dumbbells. When turning to the left, the right hand is brought out and vice versa. You should make 10 turns.

A set of exercises sitting and lying on the floor

Lying and sitting positions on the floor allow you to do the most effective exercises for training the muscles of the legs and abdomen.

1. Initially, the practitioner needs to sit down and lean on his palms, placing his arms back and stretching his legs forward. The practitioner swings his legs: when one leg goes up, the other goes down. You should start at a slow pace and then speed up. The duration of the exercise is from 15 to 20 seconds.
2. The exercise is also performed while sitting, with the palms resting on the back and the legs straightened forward. The student makes counter swings with his legs up and down, and in the second stage - cross movements to the left and right. The duration of this exercise is from 15 to 20 seconds.
3. The student must lift the body while lying down 6 to 8 times and touch his toes with his fingers.
4. Initially, the practitioner lies on his back, legs bent at the knees, feet pressed to the floor. The student alternates bending his legs in one direction and the other, touching the floor. He should do 4-6 such bends.
5. The exercise consists of fixing your body for 15 seconds, lying on your back with your legs up and your pelvis raised, using your arms as a support.

Then you should put your feet in such a position that your toes touch the floor above your head, and hold on for another 15 seconds.

A set of exercises with a chair

In this collection, all exercises are performed from a sitting position on a chair.

1. The practitioner should sit on a chair, straighten his legs and arms forward and rotate his feet and hands: 8 times inward, 8 times outward.
2. The practitioner rotates his head, stretching the neck joints and vertebrae. While performing, his hands lie relaxed on his knees. You should make 8 turns in one direction and 8 in the other.
3. The practitioner reaches his toes with his fingertips and springs 3 times, after which he straightens up. In this way, you should perform 3 or 4 tilts.
4. The practitioner performs 5-6 alternate lifts up through the side of the left and right hand.
5. Initially, you should fix your hands at your shoulders. The student makes circles with his elbows 5-6 times in each direction.
6. In this exercise, the practitioner should alternately press the left and right leg bent at the knee to the body. You should press the leg with your hands.

The exercise must be performed 3-5 times with each leg.

Rules for completing training

General strengthening workouts must have a final part lasting 3-5 minutes. It provides a smooth transition from a tense and excited state to relative calm. At the end of the lesson, the leader conducts a formation, and the children do calm walking and breathing exercises.

This helps normalize heart rate and breathing.

At the end of the physical education lesson, students clean up the sports equipment that was used to perform general developmental exercises, change clothes and wash their hands.

Article format: E. Chaikina

Useful video about physical education in kindergarten

A story about a playful form of physical education with preschoolers:

Exercise 1. I.p. – o.s. ( rice. 1). 1–2 – arms up from the sides, rise on your 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 arm to the side (palm up); 3 – i.p.; 4–6 – the same in the other direction. During the turn, move your hand back vigorously. Do not move your legs.

Exercise 3. I.p. – o.s. ( rice. 3). 1–2 – deep squat, knees together, arms forward, palms down – exhale; 3–4 – stand up, hands down – inhale. While squatting, do not lift your heels off the floor. After several repetitions, the tempo 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. – inhale; 3–4 – the same to the right side. When bending over, do not lower your head. Perform movements in one plane.

Exercise 5. I.p. – o.s. ( rice. 5). 1 – arms through the sides up, clap above the head – inhale; 2 – arms downwards, bending forward, clapping behind the legs – exhale. Perform clapping with straight arms. When bending, do not bend your knees; clap your palms at knee level.

Exercise 6. IP: kneeling ( rice. 6). 1–2 – raise your right arm to the side and up, turning your torso and head to the right – inhale; 3–4 – i.p. – exhale; 5–8 – the same to the left. To perform the exercise more correctly, children should be asked to stretch their hand up and look at the hand. Do not lift your knees off the floor.

Exercise 7. I.p.: lying on your back, hands on the floor along the body ( rice. 7). 1 – bend your left leg; 2 – straighten the leg; 3–4 – the same with the right foot. When bending your legs, keep your toes stretched, your shins horizontal, and do not raise your head. Breathing is voluntary. 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 softly, on your toes, maintaining a straight body position, voluntary breathing. After jumping, start walking.

2nd class

Exercise 1. I.p. – o.s. ( rice. 1). 1 – arms to the sides; 2 – forcefully bending your arms towards your shoulders, rise on your toes and stretch – inhale; 3 – lower yourself onto your feet, 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.: sit legs apart, arms to the sides. 1 – turn the body to the right – exhale ( rice. 2); 2 – i.p. – inhale; 3–4 – the same in the other direction. When turning, fix the shoulder girdle so that the arms and shoulders form one line. Perform turns vigorously, without moving your legs.

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

Exercise 4. I.p.: legs together, arms up ( rice. 4). 1–2 – deep squat, hands behind your head, elbows forward and head tilted forward – exhale; 3–4 – i.p. - inhale. To perform the movements correctly, advise children to “press themselves to the floor.” In a squat, do not lift your heels off the floor, and spread your knees slightly. When straightening up, stand up straight.

Exercise 5. IP: 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. Do the same in the other direction, changing the position of the hands. Make sure that children do not turn their torso in the direction of inclination and keep their heads straight. Do not bend your raised arm.

Exercise 6. I.p.: lying on your back ( rice. 6). 1 – raise your leg up; 2 – lower with abduction to the floor; 3 – lift up; 4 – i.p. Perform the exercise alternately with the right and left legs. Raise your leg to a vertical position and be sure to straighten it with your toe pulled out. Don't lift your head off the floor. Breathing is voluntary.

Exercise 7. IP: sitting on your heels, bending forward, arms forward, palms on the floor ( rice. 7). 1–3 – “sliding” your chest above the floor, first bending and then straightening your arms, move to a resting position lying on your hips – inhale; 4 – bending your legs, quickly return to standing position. - exhale.

3rd grade

Exercise 1. I.p. – o.s. ( rice. 1). 1 – step with your left foot to the side, forcefully bend your arms to your shoulders; 2 – straighten your arms up and out, rise on your toes, stretch – inhale; 3 – lower your feet, bend your arms to your shoulders; 4 – put your left leg down, arms down – exhale. The same with the right leg.

Exercise 2. I.p.: legs apart wider, hands on the belt ( rice. 2). 1–3 – raise your left arm, and, bending your left leg, three springy bends to the right – exhale; 4 – i.p. - inhale. Same to the left. Make sure your arm is straight at the top. While bending to the left, bend your right leg. Perform the movement 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. - inhale. The same, starting with an inclination towards the right leg. Perform all three bends, gradually increasing the amplitude, without bending your knees. After bending, straighten up and straighten your shoulders.

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

Exercise 5. I.p. – o.s. ( rice. 5). 1–2 – sit down, arms out to the sides up; 3–4 – stand up, arms down at your sides. Keep your back straight and do not spread your knees while performing the squat. Breathing is voluntary.

Exercise 6. I.p.: lying on your back, arms to the sides, palms on the floor ( rice. 6). 1 – raise your left leg forward; 2 – lower it to the right and touch the toe to the floor; 3 – raise your leg forward again; 4 – leg down. Same with the right foot. Perform the movement with a straight leg. When turning the pelvis, do not lift your arms and shoulders off the floor. Breathing is voluntary, without delay. Do the exercise alternately with your left and right legs.

Exercise 7. I.p.: emphasis while kneeling ( rice. 7). 1–2 – swing your right leg up, bend your arms and touch your chest to the floor – inhale; 3–4 – “do push-ups”, return to the starting position – exhale. Do the same by lifting your left leg. Do not move the knee of the supporting leg, the other leg is straight, the toe is pulled back. Hands up, shoulder width apart.

4th grade

Exercise 1. IP: legs together, hands clasped at the bottom (Fig. 1). 1–2 – arms up (palms up), rise on your toes and stretch – inhale; 3–4 – open your fingers, arms downwards, return to the starting position – exhale. Stretching out, raise your head and look at your hands. Raise your arms along your body.

Exercise 2. I.p.: hands on the belt (Fig. 2). 1 – tilt to the right with turning the body to the right – exhale; 2 – i.p. – inhale; 3–4 – the same in the other direction. The rotation of the torso must be completed before the end of the tilt. Do not bend your knees, do not move your feet.
Option: bending over with arms out to the sides.

Exercise 3. I.p. – o.s. (Fig. 3). 1 – arms up in arcs to the left, tilt to the right; 2 – straighten up, arms down in arcs to the left; 3 – arms up in arcs to the right, tilt to the left; 4 – straighten up, arms down in arcs to the right, etc. Perform the exercise with straight arms, without stopping at the bottom. When bending, secure the shoulder girdle.
Option: IP: legs apart, arms up. Perform a circle with your arms to the left and tilt to the left; Circle your arms to the right and tilt to the right.

Exercise 4. IP: arms forward (Fig. 4). 1–4 – sit down; 5–8 – stand up. You need to perform the exercise without using your hands, 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 leg back, go down on your knee; put your other leg down and sit on the floor to the side; straighten your legs forward. You need to get up, doing the movements in the reverse order. Sit alternately on the left and then on the right. Breathing is voluntary.

Exercise 5. IP: sit your legs apart wider, arms to the sides (Fig. 5). 1–2 – two springy jerks with your arms back – inhale; 3–4 – two springy bends towards the left leg, arms forward, fingers reaching towards the toe of the left leg – exhale. The same, but bending towards the right leg. When jerking, do not lower your arms (keep them at shoulder height), your back is straight. When bending, your legs are straight and your toes are pointed. Increase the amplitude of movements gradually, usually emphasizing the second movement.

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

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

Exercise 8. I.p.: lying on your back, arms along the body (Fig. 8). 1 – bend your legs forward; 2 – straighten your legs up; 3 – bend your legs; 4 – straighten your legs and place them on the floor. Label each position. Perform leg movements vigorously. Don't lift your head off the floor. Breathing is voluntary.

COMPLEX

Physical exercise.

MOVEMENT EXERCISES

1. Slow jogging for up to 3 minutes.

2.Exercises to restore breathing.

Hands up, inhale, hands down, exhale.

3. Posture exercises:

1).Arms to the sides - walking on toes.

2).Hands on waist - walking on heels.

3).Hands up with palms facing inward - walking on straight legs. (Do not bend your knees while walking)

4).Hands behind your back - walking on the inner and outer arches of the foot.

5).Hands behind your head, elbows to the sides - walking in a semi-squat. (Keep your back straight).

6).Hands on knees, walking in a full squat.

7).Walking "Crabs". (Turn your back forward, sit down, hands with palms on the floor, legs bent at the knees).

EXERCISES IN A STANDING POSITION.

1. I.P. legs apart (narrow stance), hands behind your back. Circular rotations of the head 1-8 to the left, 1-8 to the right.

2. I.P. legs apart (narrow stance), hands behind your back. 1 - head tilt to the left, 2 - to the right, 3 - forward, 4 - backward.

3. I.P. legs apart (narrow stance), fingers locked 1-8 rotational movements of the hands forward, 1-8 back, 1-8 wavy.

4.I.P. Legs apart (middle stance), arms to the sides - elbow joint

relax, circular rotations with forearms, 1-4 inward, 1-4 relax, 1-4 outward, 1-4 relax.

5.I.P. Feet apart (middle stance), hands to shoulders. 1- 4 forward circular rotations, 1- 4 backward circular rotations.

6. I.P. Legs apart (middle stance), hands on the waist (tilt the torso forward) 1-8 circular rotations with the torso to the right, 1-8 circular rotations with the torso to the left (bend as much as possible).

7. I.P. Legs apart (middle stance), hands locked behind the head, 1-8 circular rotations in the hip joint to the right, 1-8 circular rotations in the hip joint to the left (bend as much as possible).

8. I.P. Legs apart, feet parallel (middle stance), hands on knees. 1-4 when squatting, we bring our knees inward, 1-4 when squatting, we move our knees outward.

9. I.P. Hands behind the back, right foot on the toe 1-8 rotate the ankle to the right, 1-8 rotate the ankle to the left. Also the left leg.

10.I.P. Legs apart (middle stance), fingers locked with palms facing the chest. 1- arms forward with palms facing outward, 2- I.P. 3- arms up with palms facing outward, 4- I.P..

11. I.P. Legs apart (middle stance), right hand at the top, left hand at the bottom, 1-4 jerks with the arms. We change the position of the hands.

12.I.P. Legs apart (middle stance), arms in front of the chest, elbows bent, 1-4 jerks with bent arms, 1-4 jerks with straight arms.

13. I.P. Feet apart (middle stance), arms to the sides, fingers relaxed. 1 - hands to shoulders, fingers clenched into fists, 2 - hands up, fingers relaxed, 3 - hands to shoulders, fingers clenched into fists, 4 - hands to the sides, fingers relaxed.

14. I.P. Legs apart (middle stance), arms forward 1 - squeeze fingers with force, 2 - relax 3-4 too.

15. I.P. Feet apart (narrow stance), arms forward, palms down. Scissors 1-8 small amplitude, 1-8 large amplitude.

16. I.P. Feet apart (narrow stance), arms forward crossed with palms facing inward (palms facing each other), fingers interlocked. 1- rotational movements are performed from the bottom up (the hands move towards the body and straighten forward). 2-I.P. (rotational movement is performed in the opposite direction). 3-4 too.

17. I.P. Legs apart (middle stance), feet parallel to the arms on the belt. 1-2 tilt to the left, 3-4 tilt to the right.

18. I.P. Legs apart (middle stance), feet parallel, hands clasped behind the head. 1- turn left, 2- I.P., 3- turn right, 4- I.P..

19. I.P. Legs apart (middle stance), feet parallel, hands on the belt. 1- 3 smooth bends forward (do not bend your knees, try to touch the floor with your hands), 4- bend back.

20.I.P. The left leg is straight, the toe is on the heel, the right leg is bent at the knee, the left hand is behind the back. 1-4 springy bends towards the left straight leg, trying to touch the toes with the palm of the hand. We change the position of the legs. We also do the same for the other leg.

21.I.P. Legs together, arms down in front, palms to feet. Without bending your knees, move your hands one by one down your legs, then on the floor forward until you lie down, do a push-up, and without bending your knees, move your hands one by one to rise into the IP position.

22.IP. Legs apart (wide stance), arms bent at the elbows (right palm to the left elbow, left palm to the right elbow). 1-3 springy and smooth bends forward, 4 - bend back (try to touch the floor with your elbows).

23.I.P. Feet together, grab your calves with your hands and stretch your forehead to your knees, hold 1-8. Smoothly straighten up, bending back a little and relax.

24.I.P. Legs apart (middle stance), feet parallel, hands with palms on the floor. “Bear” We take a few steps forward (right hand right leg, left hand left leg), stop the arms and legs in parallel (leaning on the hands, pushing off with both legs and lifting the legs up), “kick” walking backwards (the same way), stop and "bouncing".

25.I.P. Legs apart (middle stance), feet parallel, grab the ankle with your hands and relax (rest).

26. I.P. Feet apart (wide stance), arms to the sides, fingers clenched into fists. "Mill". Lean forward, 1- with your right hand to reach your left leg, 2- I.P. 3- with your left hand, reach your right leg 4-I.P.

27.I.P. Legs apart, feet parallel (middle stance) – arms forward, palms down. Half squat, back straight. 1-3 spring squats, 4-IP.

28.I.P. Feet together - arms forward, palms down. Half squat, back straight. 1-3 spring squats, 4-IP..

29. I.P. Legs apart, feet parallel (wide stance) - arms forward, palms down. 1-3 spring squats, 4-IP..

30.I.P. The right arm is bent at the elbow, the fingers are clenched into a fist (fist at shoulder level), the left leg is back on the toe. 1 - turn towards the hand, 2-I.P., 3- turn towards the hand, 4-I.P. Change the position of the arms and legs.

31. I.P. Legs apart (middle stance), feet parallel, hands behind the back, fingers connected (right hand on top, elbow behind the head, left hand on the bottom, elbow behind the back).

1- sit down (back straight)

2- I.P..

3- sit down (back straight)

4-I.P.

Change hand positions.

1-4 too.

32.I.P.. Hands behind your back, legs apart, feet parallel (narrow stance).

1- movement of the pelvis to the left

2- movement of the pelvis to the right

3- movement of the pelvis forward

4- movement of the pelvis backwards.

Keep your back straight.

33.I.P. Legs apart, feet parallel, hands clasped behind the head (narrow stance - half squat).

1-4 - circular movements of the pelvis to the left.

1-4 circular movements of the pelvis to the right.

Keep your back straight.

34.I.P. Legs apart, feet parallel (middle stance)

1-8 - smooth inhalation (inhale to the maximum).

While inhaling, we stretch the spine and, while holding our breath, hold the stretched spine with our muscles for as long as possible.

1-8 exhale and relax.

35. I.P. Legs apart, feet parallel (wide stance).

1-2 - spread your arms to the sides and take a smooth breath.

1-2 - hands whistle in half arcs forward, turn your palms inward, at the same time rise on your toes, exhale smoothly and perform a half-squat while remaining on your toes. Hold your breath (as much as possible) and remain in this position.

1-4 smooth breaths, simultaneously lower your entire foot and straighten up to relax.

36. I.P. right leg in front, left behind (wide stance), toes pointing forward, hands on the knee of the leg in front.

1-4 - springy swinging with lowering down until pain is felt.

We change the positions of the legs.

37.I.P. Legs apart (wide stance) feet parallel.

We transfer the body weight to the right leg, hands to the knees of the right leg

1-4 springy swings to the right side.

1-4 to the left.

38.I.P. Full squat on the right leg, left leg straight to the side on the heel, arms forward.

1 - roll from the right leg to the left leg.

2-roll from the left leg to the right leg.

3-4 too.

Exercises in a sitting position.

1. I.P. Sit your legs apart, 1-bend to the left leg, 2-bend to the right leg, 3-bend in the middle, 4-straighten up and, bending slightly back, relax.

2. I.P. Sit your legs together, 1-3 - bend forward, 4 - straighten.

3.I.P. In a sitting position, one leg is bent at the knee, the shin is turned outward, the ankle is turned forward, the second is straight, 1-4 bends to the straight leg, 1-4 to the bent leg. We change the position of the legs and perform bends.

4.I.P. Sit on the floor, legs together, arms supported behind you. 1- bend your right leg at the knee, 2- straighten your leg up. 3- bend at the knee, 4- IP 1-4- left leg.

5.I.P. Sit on the floor with your legs together, support your hands behind you. 1- pull your legs bent at the knees towards you, 2- straighten them up. 3- bend your knees and pull them towards you, 4- put them on the floor.

6.Lie on your back with your legs apart and relax.

Exercises in a lying position.

1. I.P. Lying on your back, raise your legs up, supporting your lower back with your hands. “Bicycle”. 1-10 perform forward movements with your legs. 1-10 perform backward movements with your legs.

2. I.P. Lying on your back, raise your legs straight up. Supporting your lower back with your hands, spread 1 leg apart, 2 legs crossed - right leg in front, left leg behind. 3 legs spread apart. 4 cross – left leg in front, right leg behind. 5 – spread to the sides. 6-right forward, left back, 7-left forward, right back. 8-legs spread to the sides.

3. I.P. Lying on your back, hands locked behind your head. 1- connect the right elbow and left knee, 2-I.P. 3- connect the left elbow and right knee, 4-I.P.

4.I.P. Lie on your back with your legs apart and relax.

5.I.P. lying on your back, hands clasped behind your head. 1-connect both elbows and both knees. 2-I.P., 3- connect both elbows and both knees 4- return to the starting position.

6. I.P. Lying on your back, legs apart, arms along your body, relax.

7. I.P. Lying on your back, legs together, arms along the body. 1- pull the right leg, bent at the knee, towards you, 2- turn to the left, 3- pull it towards you, 4- turn to the right, 5- pull it towards you, 6- put it down. 1-6 left leg.

8. I.P. Lying on your back, 1-pull both legs bent at the knees towards you, 2-turn to the right, 3-turn to the left, 4-pull them towards you and place them on the floor.

9.I.P. Lie on your back with your legs apart and relax.

10.I.P. Lying on your back, hands behind your head. 1-raise your torso, trying to touch your forehead to your knees. 2- I.P. 3-4 too.

11. I.P. Lying on your back, legs apart, arms along your body, relax.

12.I.P. Lying on your back, legs apart, arms along the body. 1- tighten the muscles of the buttocks, 2- relax, 3- 4 the same.

13.I.P. Lying on your back, arms along your body, legs together. 1- Raise your legs straight, trying to touch the floor behind your head. 2- lower smoothly. 3-4 too.

14. I.P. Lying on your back, legs apart, arms along your body, relax.

15. I.P. Lying on your back, arms along your body, legs together. 1- raise straight legs to touch the floor behind your head, 2- straighten up, 3- touch the floor behind your head, 4- straighten up (6-10 series are performed).

16.I.P. Lying on your back, legs together, arms along the body, relax.

17. I.P. Lying on your back, arms along your torso, legs together. 1- tighten the muscles of the buttocks, 2- relax, 3- tighten the chest muscles, 4- relax.

18.I.P. lying on your back, arms along your body – raise your straight legs by 5 cm. from the floor and hold for up to 30 seconds. Repeat 3-4 times.

19. I.P. Lying on your back, legs apart, arms along your body, relax.

20.I.P. Lying on your right side, right leg bent at the knee, left leg straight.

1- Swing your left leg up, 2- lower, 3- swing forward, 4- swing back. Perform 15-20 times.

21. And P. Lying on your right side, raise both legs 5-7cm. from the floor and hold for 10-15 seconds.

Perform 3-4 times.

22. I.P. Lying on your back, legs apart, arms along your body, relax.

23.I.P. Lying on your left side, left leg bent at the knee, right leg straight.

1- swing the right leg up, 2- lower, 3- swing forward, 4- swing back.

Perform 15-20 times.

24. I.P. Lying on your left side, raise both legs 5-7cm. from the floor and hold for 10-15 seconds.

Perform 3-4 times.

25.I.P. Lying on your back, legs apart, arms along your body, relax.

26. I.P. Lying on your back, legs straight, arms bent at the elbows. Stick your shoulder blades out - walking on your shoulder blades forward and backward.

27.I.P. Lying on your back, legs apart, arms along your body, relax.

Exercises in a sitting position.

1.I.P. Sitting on the floor, legs apart, arms bent at the elbows. Walking on your buttocks back and forth.

2.I.P. Sitting on the floor, legs bent at the knees, feet connected by feet. 1- take your feet with your hands and smoothly reach your forehead towards them. 2- hands smoothly move along the legs to the knees, the torso bends back. Relax. 3- hands on your legs smoothly down, take your feet, reach your forehead towards your feet. 4- hands smoothly move along the legs to the knees, the torso bends back. Relax.

3.I.P. Sitting on the floor, legs apart, 1 - with your right hand, reach for your left toe. 2 - straighten up. 3- With your left hand, reach for your right toe. 4- straighten up.

4.I.P. Standing on your knees and on your forearms (arms bent at the elbows). 1- raise your right leg - perform 10 swings up, 2- place it on your knee. 3 - lift your left leg up and perform 10 swings, 4 - place it on your knee.

Complete 2-3 series.

5.I.P. Standing on your knees, lower your head, pull your hands on your forearms towards you and relax.

6.I.P. Standing on your knees, arms bent at the elbows, on the forearms, round your back, stretch up, straighten your arms. 2- arms forward on your elbows, bend your back, head up, stretch. 3-p. 4- relax.

10-15 series are performed.

7.I.P. Lying on your stomach, arms forward. 1- raise your arms and legs at the same time and hold for 5-10 seconds. 2-i.p. 3-4 too.

Perform 3 - 6 times.

8.I.P. Lying emphasis. Flexion and extension of the arms while lying down (can be on your knees).

Perform 2-3 series of 5-10 times.

9.I.P.Lying on your stomach, arms forward, relax.

Exercises at the wall.

1. I.P. Standing facing the gymnastics wall, holding the pole with your hands (or just against the wall), your back is straight. 1- raise your right leg, bent at the knee, 2- turn to the right. 3- turn left. 4- put. 1-4 left leg.

Performed 10-15 times.

2.I.P. Standing facing the gymnastic wall with your back straight, place the heel of your left foot towards the middle of the foot of your right foot. 1- lift the leg bent at the knee and move it to the side back. 2- leg bent at the knee forward. 3- to the side back, 4- I.P. 1-4 also with the right foot.

Performed 8-10 times with each leg.

3.I.P. Standing facing the gymnastics wall, hold onto the pole with your hands. 1- squat on your entire foot, 2- roll on your toes, 3- on your heels (perform 5-6 rolls), rise on your toes, stretch (stretch your spine), 4- smoothly lower yourself onto your entire foot.

Performed 6-8 times.

4. I.P. Standing facing the gymnastics wall, hold onto the pole with your hands. Transverse swings: 1-4 with the right leg, 1-4 with the left leg.

3-4 series of 8-10 swings are performed on each leg.

5.I.P. Standing sideways to the gymnastics wall, hold onto the pole with your hand. Longitudinal swings: 1-4 with the right leg. 1-4 with the left leg.

8-10 swings are performed, 3-4 series for each leg.

6. Jumping ropes. Rotate the rope forward and jump on 2 legs. (30-100 jumps)

7. Somersaults forward.

8.Rotation of the hoop.

9. Headstand. (With help and against the wall).

Recovery exercises.

1. I.P. Lying on your back, connect 1 right elbow and left knee, hold for 5-10 seconds, 2 relax. 3 - connect the left elbow and right knee and hold for 5-10 seconds, 4 - relax.

Perform 8-10 times on each leg.

2.I.P. lying on your back. 1- connect both elbows and both knees, hold for 5-10 seconds. 2- relax. 3-4 too.

Perform 8-10 times.

3.I.P. Lying on your back, pull your legs bent at the knees towards you, connect your toes and hands. 1- spread your legs and arms. 2- connect. 3-4 too.

Performed 8-10 times.

4.I.P. Lying on your back, pull your legs bent at the knees towards you, connect your toes and hands. 1-perform a forward movement (imitation of walking) 15-20 times. 2-perform the backward movement 15-20 times (imitation of walking). 3-4 too.

5.I.P. Lying on your back, pull your legs bent at the knees towards you, connect your toes and hands. Roll forward and backward on your back (8-10 times).

6.I.P. Lying on your back, the muscles are relaxed. 1 - smooth inhalation. 2- do not breathe (30-60 seconds) 3- smooth exhalation. 4-relax. Performed 3-4 times.

7. I.P. Lying on your back, legs apart, arms along the body. 1-tighten all the muscles of the body and hold for 5-10 seconds. 2-relax. 3-4 too. Performed 2-3 times.

8.I.P. Sitting on the floor, legs bent at the knees, feet together. Massage the earlobes and the outer edge of the ear from top to bottom and bottom to top 3-4 times.

9. I.P. Sitting on the floor, legs bent at the knees, feet together.

Rotational movements of the palms forward and backward. Use your palms to massage both ears at once.