Methodology for conducting morning exercises for school-age children
General developmental gymnastic exercises are considered the basis of any physical activity. Their advantage is diversity, accessibility in perception and execution and health-improving effect, a large possibility of individual choice. Individual physical exercises that need to be done daily, each child can ensure a good mood for the whole day, good health and a sense of their health. Morning gymnastics should become a habit or even a hygienic need for health. The trainer-teacher of the combat horting circle, together with the parents, must persistently strive to ensure that every child's day begins with morning hygienic gymnastics. Let your pupils know that instant benefits from exercise cannot be expected. The cumulative effect of these classes is important. Complexes of special physical exercises, activating all biological processes occurring in the body, help it to enter a working state faster, have a positive effect on all major muscle groups - the shoulder girdle, torso, legs. The total load should increase gradually (over several months). Morning gymnastics is regulated mainly by the complexity and number of exercises in the complex, the number of repetitions, changing the starting position, accelerating or slowing down the pace of movements.
The duration of gymnastic exercises should be no more than 10-20 minutes, and the set of exercises should include 9-16 different exercises.
First, you need to perform simple exercises and gradually move on to more complex ones. Each exercise involves moderate physical exertion.
Approximate complexes of general developmental exercises for morning gymnastics
Complex 1.
1. “Pulling” exercises. Necessary for deepening breathing, increasing chest mobility, spinal flexibility, strengthening the shoulder girdle, strengthening posture.
Example: Starting position: legs shoulder-width apart. Hands up, bend in the spine back with throwing your arms. Then we reach for the floor to touch our toes. Finally, we squat, keeping our arms horizontal.
2. Exercises to strengthen the shoulder girdle.
Starting position: arms bent at the elbows at shoulder level, legs shoulder-width apart. Perform horizontal - tearing movements with our arms back so that the shoulder blades touch each other.
Rotations of our arms with maximum amplitude back and forth.
Jerking movements of our arms up and down.
3. Exercises to strengthen the hip joint.
Starting position: legs shoulder-width apart, hands on our waist. Circular movements of our torso clockwise and counterclockwise with the greatest possible angle of inclination of our torso.
Starting position: legs shoulder-width apart, hands on our waist. Movements of our torso forward, backward, left, right.
Tilts of our torso to the left and right together with throwing our arms.
4. Exercises to strengthen the knee joint.
Hands on the knees. Circular movements of the knees clockwise. Rotations inward and outward.
Jumping lunges forward and backward with the movement of the leg. First the left, then the right.
5. Exercises to strengthen the ankle joint.
Leg forward on the toe, perform rotations to the left and right.
Complex 2.
"Airplane". VP - 1 - spread your arms to the sides - up, raise your left leg, raising your knee high; 2 - return to the VP; 3-4 - the same, raising your right leg.
"Stretch the bow". VP - 1 - up - back, bend as much as possible; 2 - VP;
"Windmill". VP - legs shoulder-width apart, right hand up, left hand down. Alternating circular rotations of the arms forward and backward.
"Spring". VP - 1-2-3 - slowly sit down; 4 - quickly return to the VP
"Circus horse". VP - arms bent at the elbows, palms down. Running in place with high knees that touch the palms of the hands.
"Jump higher" - jumps in place while straightening.
Walking in place.
Complex 3.
V.P. – 1-4 - walking in place on toes, hands up - inhale, 5-8 - hands down, normal walking in place - exhale. Up to 40 steps at a calm pace.
V.P. – 1 - hands up with palms forward, left leg back on toe, bend in the back - inhale, 2 - hands down, put your foot - exhale, 3-4 - the same with the right leg. Repeat 6-8 times.
V.P. – stand legs apart. 1-2 - clenching your fingers into fists, bend your arms over your shoulders with force in arcs through the sides - inhale, 3-4 - V.P. - exhale. 6-8 times at a slow pace.
V.P. – stand legs apart. 1 - turn the torso to the left, clap your hands above your head - inhale, 2 - VP - exhale, 3-4 - the same. Perform 6-8 times in each direction.
VP - hands on the belt. 1 - left leg to the side, 2-3 - tilt the torso to the left, 4 - VP, 5-8 - the same with the right leg. 4-6 times in each direction. Breathing is slow.
VP - stand with legs apart, arms bent to the chest, hands clenched into fists. 1 - turning the torso to the left, quickly extend the right arm forward (strike), 2 - VP, 3-4 - the same with the other hand. 8-10 times with both hands at an average pace. Strike in one direction. Breathing is slow.
VP – stand legs apart, arms back in the lock. 1-2 - tilt forward, arms as high as possible - exhale, 3-4 - V.P. - inhale. 6-8 times at an average pace.
V.P. – 1 - jump on both legs, arms to the sides, 2 - the same arms down. Up to 20-30 jumps, then switch to walking on the spot, gradually slowing down the pace (15-20 s).
After performing the morning gymnastics exercises, you need to restore breathing. To do this, on the inhale, we raise our arms up, and on the exhale, we lower them down.
Each exercise must be done from 5 to 10 times. The number depends on the person's desire.
Daily morning gymnastics is a guarantee of good health and a good mood.
"Horting Encyclopedia"
Eduard Yeromenko
© 2014