The neck is pushing, the back hurts and the lower back jars. Low mobility - Beach of a modern man. Many people think that only regular training in the gym will help to cope with these challenges, but the time can be disastrously missing. In this case we advise you to remember 7 simple exercise with two tennis balls. This complex can be performed at home, it will not take much time, but still quickly reanimits your body from the neck to the feet.
1. Exercise for neck with a tennis ball
You will need two goals so that they do not touch, you can put them in a clean sock. To fulfill the exercise, you will need to lie on the floor, stretching the legs, put the balls on the two sides under the neck. Throw off with your fingers and shake the body up and forward. When you feel that the neck muscles stretched out, take 10 deep breaths, and then return to its original position.
2. Exercise for shovels with tennis ball
To massage the shoulder zone you need to lie on the side, bend your legs, put one ball between the spatula and the spine. The ball should roll in circular movements. The procedure is repeated on the second side.
3. Exercise for back with a tennis ball
Move the balls under the back, the perfect location is slightly above the tailbone on both sides of the spine. Repeat up-down ride, you instantly feel the desired effect. If you lie on the floor, you are uncomfortable, put a small pad under the head or in the area of \u200b\u200bthe shoulders.
4. Exercise for the hips and lower back with a tennis ball
Perform this exercise should be lying on the side, the ball is located above the thigh, movement - circular pelvis. In order to thoroughly massage the muscles, there are 10 rotations clockwise, 10 - counterclockwise. After that, everything is repeated on the second side.
5. Exercise for knees with tennis ball
The pain in the knees can knock out a walk, Walking will seem hereby. To regain mobility, it is quite regular to do an exercise for your knees. Clean the ball under the knee, press up, trying to surpassed it as much as possible. Do not rush: push, hold the leg in this position, after - a short rest. Exercise perform 7-10 times for one foot, and as much - for another.
6. Exercise for foot with a tennis ball
This exercise is easy to perform, and his result is simply excellent. It should be happening, put the ball on the ball, slightly pressed (without carrying the body weight) and take the ball on the floor. Exercise perform for each foot.
7. Exercise for hands with tennis ball
This exercise is a find for anyone who works with the mouse at the computer. To raise hands, one palm should be put on the ball, the second - on top, and move the body weight on the palm. In this position, roll the ball to the right and left and up and down. Repeat the exercise by changing the palm places.
One of the ways of using a tennis ball - performing a point massage, which is shown in many painful states:
back pain;
headaches;
pinching nerves;
Salt sediments.
Due to some features, the tennis ball can be considered an excellent massage tool - it is quite dense and covered. soft cloth. Massage a tennis ball is needed on a sufficiently solid surface so that it gives the necessary pressure on the painful area. Only in this case can we talk about effective exercises with a tennis ball.
Before you begin to perform exercises with a tennis ball, you need to define your problem - painful places. Let us give a few examples of exercises with a tennis ball for various areas.
Foot massage should be done standing and rely on the back of the chair, for example. Ball put under the right foot and slowly roll it back andnd and right-left. Performing this exercise, you first need to stretch the foot, and then you can increase the pace, if you are comfortable. The duration of the exercise for one leg is about two minutes, then you need to change your legs. Follow five approaches of this exercise.
If you are bothering your neck pain, you can try to perform such an exercise. Sitting on the edge of the chair with a smooth back, turn the head to the right and take the ball into the right hand. Then gently press the ball on left Neck, until you feel a little tension. After that, slowly turn the head to the left, and then go back to the original position and do the same with your left hand.
With the help of a tennis ball, a lumbar massage can also be performed. To do this, put the ball under the back at the level of the waist and roll on it until you define the zone of the greatest pain. At this place stop and lie on the ball until the pain subsides. Usually it takes no more than a minute.
application
Workout with a tennis ball.
1. I. P. - Standing legs apart, one hand with a ball - to the side, the other on the belt. As it is more common to let and catch the ball, not letting it fall to the floor.
2. I. P. - Standing legs apart, turn the ball around the belt, and then around the legs "eight" - 6 - 8 times.
3. I. P. - O. S., throw the ball to the floor and catch grabbing from above one and the other hand - 6 - 8 times with each hand.
4. I. P. - O. S. Raise the right foot and throw the ball with his right hand to the floor, catch the left after the rebound. - 6 - 8 times with each hand.
5. I. P. - Cap. Jumping in the critic, at the same time focusing the ball with the right and left hand.
6. I. P. - The ball in the floor, make a turn on 360˚ and catch it with grip from above - boys, girls - you can two hands. - 3- 4 times in each direction the turn.
7. I. P. - Standing, legs on the width of the shoulders, r. R. Per head. Ball clamp a chin. Rotation of the torso, trying not to lose the ball.- 4 times in each direction.
8. I. P. - the same. Without losing the ball to lie on the floor on the back and get up - 5 times.
9. I. P. - Sitting on the floor. Hands behind, the ball is clamped feet feet. Raise and let straight legs, without losing the ball - 10 - 12 times.
10. Standing. Throw the ball into the floor with all the forces to the height of the rebound - 5 times - right and 5 times left hand.
11. Jump in place and freely minimize the ball with the left and right hand.
12. Standing. Opposite the walls, make 10 shots left and 10 shots with the right hand in the wall (catch and grab from above - 5 - 11 class; catch with two hands - 1 - 4th grade).
Wire with gymnastic sticks.
1. I. p. - Standing, legs apart, keep a gymnastic stick ahead on the elongated hands. Lifting on socks, lower and lifting hand brushes. - 7 - 8 times
2. I. p. - Standing the legs apart, keep a gymnastic stick for the middle on an elongated hand. Perform rotation to the right, to the left gymnastic stick - 7 - 8 times, change your hand.
3. I. p. - Standing legs apart, gymnastic stick at the bottom. Raise the gymnastic stick up and translate it behind the back - 5 - 6 times.
4. I. p. - Standing the legs apart, holding the gymnastic stick at the top - the slopes of the body forward - back - 7 - 8 times.
5. I. p. - Standing the legs apart, holding the gymnastic stick at the top - the slopes of the body to the right - left - 7 - 8 times.
6. I. p. - Standing the legs apart, the gymnastic stick is held by two hands behind his back. Looking forward, a gymnastic stick to raise up - 5-6 times.
7. I. P. - Feet on the width of the shoulders, squeezing, lift the stick up, get up - down - 7 - 8 times.
8. I. p. - Standing legs together, hold the gymnastic stick vertically on the floor in half. End (left) foot over a stick - 7 - 8 times.
application
Complex of breathing exercises.
1. By having inhale, smoothly exhale through the nose, the rate of breathing is regulated by the score, to control the expansion of the inferior and abdominal trimming of the body: put one hand on the chest, another on the stomach.
2. Energetic full breath and exhalation.
3. Lying or standing take a deep breath. Maximizing the stomach, then exhale. Tighten your belly.
4. Exhaust, then pause, for a pause breath, all respiratory phases are precisely dosed by a bill, the respiratory pace is constantly slowed down and the pause between breathing and exhale increases.
5. Take the shoulders, bend in the elbows of the hand back - inhale, bring your shoulders and hands to its original position - exhale.
6. Walking with breathing at the expense. For two steps - inhale, three - inhale, four - exhalation, and so gradually extending the time of the exhalation.
7. Walking with the movement of hands in various phenomena in combination with dosage breathing.
Complex of breathing exercises
1.I. P. - Lying on the back (sitting, standing), take a deep breath and long exhalation.
2. I. p. - Same, do inhale in 4 bills and exhale.
3. I. p. - The same, turn the brush to out with a small hand to hand to the side and the deployment of the shoulder breath, return to I. p. - Exhale.
4. I. p. - Sitting (standing) straight hands from behind, brushes in the castle, gliding on the body down, deploy your shoulders - | Inhale, return to I. p. - Exhale.
5 I. p. - Sitting hands on the belt, remove the elbows back - exhale, I. p. - Inhale.
6. I. p. - Sitting (standing) hands on the neck, take the elbows and head back - inhale, I. p. - Exhale.
7. I.p. - lying on the back (sitting, standing), raise your hands up through the sides - breath, I. p. - Exhale.
8. I. p. - The same, hands forward, on the parties - breath, I. p. - Exhale.
9. I. P. - Standing hands to the shoulders, immediately right, then left elbow - inhale, return to I. p. - Exhale.
10. I. p. - Hands to raise forward, up, back, break - inhale, I. p. - Exhale.
11.I. P. - Standing hands forward, slowly take them to the sides - back, head back - breath, cross hands on the chest and lean forward - exhale.
11. I. p. - Standing through the sides slowly raise the hands up, look at the brush - inhale, lower your hands, tilt the torso - exhale.
12. I. p. - Standing (sitting) Divide your arms to the sides, to make a breath on 4 bills, to lower your hands on 4 bills - exhale.
13. I. p. - slow RunAt which inhale and exhale are performed on 4 - 6 steps.
14. I. P. - Standing the brushes to put on the shoulders, to do inhale, I. p. - Exhale.
Employment for independent activities in a special medical group
1. Go to place with right posture and high leg lifting, sports walking.
2. Different kinds Run.
3. Jumping in place.
4. Different power exercises performed in the stop
lying for muscles of hands, torso and abdominal press.
5. Exercises for the relaxation of hands and alternately,
performed in the standing position.
6. Various types of squats (on a complete rack, socks
etc.).
7. EXERCISE FOR EQUALTY ("Swallow")
8. Exercise with throwing and fishing.
9. Various power exercises with a rubber bandage,
expander, dumbbells, gym.
10. Jumping through the bench on one and two legs.
11. Before improving vestibular
apparatus (tilting forward, back, sides, with rotation
heads).
12. Creating on a narrow support (for equilibrium).
13. Begging (breathing restoration exercise, heart rate)
Complex of exercises with hoops.
1. I. P. - to become straight, put the feet parallel, and the hoop is lowered down. Raise the hoop, keep it in front of yourself with two hands. Lower the hoop in I. P. - 6- 8 times.
2. I. P. - to become straight, to put foot feet in parallel, the hoop to omit (keep it with grip from the inside) - raise the hoop up, omit behind the back. Raise up and lower down again, putting the hoop to the floor in front of it - 6 - 8 times.
3. I. P. - to become straight, legs together, the hoop to keep in front of me - turning through with your fingers, turn the hoop in the hands to the left, and then right.
4. I. P. - To become straight, the legs slightly arrange, the hoop hang on the forearm of one hand - to rock the hoop on your hand or side; Rotate the hoop on the forearm or on the brush hand.
5. I. P. - Become straight, legs together, hoop to put the rim to the floor, holding it on top of hand - to rotate the hoop with the fingers of one hand around the vertical axis (like "Yulu"), then release it and catch with two hands, not allowing it Falls.
6. I. P. - Become straight, legs together, bend to the elbows, keep the hoop at the chest - turn right, pull your hands ahead; Become straight, bend hands.
7. I. P. - To become straight, the legs spread wide, the hoop is lowered down in front of yourself - lean forward and, without bending the knees, put the hoop on the floor; straighten. Bend forward, take the hoop, straighten up.
8. I. P. - To become straight, the legs are slightly placed, hang the hoop on the neck, the hands omit - leaning away and, bending the knees, put the hoop to the floor. Holding the hoop with your hands, remove the head out of it. Stand up, straighten, hoop down.
9. I. P. - Become straight, legs slightly put, the hoop to keep in the horizontal plane in the horizontal plane - highly raising her knees, step over with both legs through the rim hoop forward, straighten. Highly raising her knees, step over with both legs through the rim hoop back, straighten. Hold the hoop all the time in hand.
10. I. P. - Become directly, put the feet parallel to the feet, the hoop in the legs down the hands behind the back - to take the hoop back, go. Lower the hoop.
11. I. P. - The same - raise the hoop up and touch the rim. Lower the hoop.
12. I. P. - to become in the hoop, lying on the floor, the hands of omit - sit down to take the hoop with two hands, get up, raise it above your head. Again sit down, put the hoop on the floor, get up.
13. I. P. - Sit, stretch your feet, keep the hoop in your hands - to go down to hook the hoop to the leg socks and lift the feet from the floor. Lower legs on the floor.
14. I. P. - To lie on the belly, keep the hoop in the elongated hands behind your back - to hook the hoop to the leg socks, raise the legs from the floor, to progress.
Exercises with the ball (b / b; in / b) number 8
1. Children without balls get up in a circle and move with an appropriate step to the side specified by the teacher (for 1 to 8 bills). The teacher often changes the direction of movement.
2. Throw the ball down and catching it after the rebound - 10 times.
3. Throw the ball up and catching it with both hands - 10 times.
4. Throwing the ball as much as possible and catching it after rebound of the floor or on the fly - 10 times.
5. a) Miscending the ball partner convenient for children in the way - 1 - 3 class.
b) Digging the ball with the right (left) hand, catching it with two hands - 10 times.
6. throwing up the ball and catching our arms when walking is.
7. Transfer the ball in a circle to the right (left) - an arbitrary way, in Shero.
8. Maintaining the ball around him.
9. Transfer the ball with two hands from the chest into the wall and its catch - 10 times.
10. Transfer the ball in columns with the transition to the end of yours, and then the opposite column.
11. Ball blows about the floor with the right hand and fishing left and vice versa (15 times).
Exercises with the ball (b / b; v / b) №9 (stinging ball up to 1 kg)
Pupils at a distance of 4 -5 m. From each other.
1. Squeezing to throw the ball with two hands from the chest - 10 times
2. Standing back to the partner, throw the ball with two hands on the side - 10 times.
3. Standing back, go apart. Leaning forward throwing the ball - 10 times
4. Standing face to the partner, the ball behind his back. Leaning forward. Throw the ball partner - 6 - 8 times.
5. Standing face, ball of injured hands. Two hands throw the ball into the hands of the partner - 10 times.
6. Sitting face to each other, lay down the feet feet. Ball hold two hands at the chest level. On the team, everyone tries, deviating back, snatch the ball.
7. Sitting on the floor, the ball behind the head, the partner holds his legs on the floor. Training press-size.
A complex of recreational gymnastics
1. Walking with a high knee lift, then tightening your legs to the chest.
2. I. p. - Standing the legs apart, lean forward, get through, hands forward, return to I. p. Times).
3. I. p. - Standing squats, raise hands through the sides up (16 - 20 times).
4. I. p. - Standing the legs apart, hands on the belt, circular rotation of the pelvis, in each direction).
5. I. p. - Standing hands forward - to the sides, Mahi foot forward - back, right foot touch the left brush, too - another foot 6 - 8 times.
6. I. P. - Standing legs are widely divorced to the sides, hands on the belt, turning to the right, return to I. p., Rotate the left).
7. I. P. - Sitting on the floor, stopped behind the hands of the back, make a back back, return to I. p., Bend ahead and get off time).
8. I. n. - lying on the back, lift your legs, dilute to the sides, perform a cross movement 12-15 times.
9. I. P. - Lying on the back, make a rack on the shovels), then socks to touch the floor behind your head, straighten, lower the legs time)
10.I. P. - Sitting Employment with hands behind, Mas leg forward - up, at the same time raise the pelvis, each foot (8-12 times).
11. I. p. - lying on the back, focus on elbows. To bend in the thoracic spine (not lift the pelvis), return to I. p. Times).
12. I. p. - lying on the floor, legs bent, feet on the floor, leaning in the footsteps, raise the pelvis, return to I. p. (Paradise)
13. I. p. - lying on the floor, the legs are divorced. Connect the knees, having resistance to brushes times).
14. I. p. - On all fours, lowering the head and pull up the stomach, bring the back, raise your head, get into the thoracic spine, relax the muscles of the abdomen.
15. I. P. - The same, MAX foot back, go bend, then bend the leg, sit on the heels (6-8 times).
16. I. p. - Standing the cocks in place, alternate jumping from about the support on two legs and on one, free leg to be thrown forward or in a sideway. Repeat 3 times
17. Walking on site C).
18. Remove the muscles of the legs from).
19. Make a shallow breath and not exhausted to stick, pull the belitance).
Exercises at the gymnastic wall
1. I. p. - Mixed Vis: standing back to the wall with wide grab Hands at the level of shoulders, legs touch the floor. Bend legs in the knees, tighten to the stomach, to stay in the Wiste on 4-6 p. Return to I. p. Repeat 6-8 times.
2. I. p. - Same, but hands grab above the head. Previous exercise repeat 6-8 times
3. I. p. - standing back to the gymnastic wall, grip on the head level. At the expense of 1 - a step forward with one foot, bend, straightening your hands. At the expense of 2 - return to I. p.
3-4 - the same on the other legs.
4. I. p. - Vis, Wall back at the wall. Hands grip over head. Stand up, flaunting in the thoracic spine, return to I. p. Repeat 6-8 times.
application
Complex of exercises for prevention flatfoot.
1. I. P. - Sitting on a chair, right foot forward. Rotate the feet inside with a delay of the sock. Return to I. P. - 8-10 times each foot.
2. The same standing. - 8 - 10 times.
3. I. P. - standing on the outer arches stop, climb to socks. Return to I. P. - 6 - 8 times.
4. I. P. - standing on the outer arches of the stop, half-graced - 6 -8 times.
5. I. P. - Hands on the belt. Walking on the outer arches of the stop (30 - 60 sec.).
6. I. P. - O. S. with closed socks, hands on the belt. Raise your fingers up. Return to I. P. - 10 - 15 times.
7. I. P. - Rack of feet apart, feet parallel, hands on the sides. Captured throughout the foot. Return to I. P. - 6 -8 times.
8. I. P. - Standing, right leg (left) in front of the left left (right) (track in the next), climb to socks. Return to I. P. - 8 - 10 times.
9. I. P. - standing on socks, hands on the belt (feet parallel). Hide ankle Sustava, rising on socks and dropping - 8 - 10 times.
10. I. P. - standing on the socks, turn the heels of the duct. Return to I. P. - 8 - 10 times.
11. I. P. - Standing, feet are parallel, at the distance of the palm. Flexing fingers raising the inner edge of the foot - 8 - 10 times.
12. Walking in the semi-traced. - 30 - 40 seconds.
13. I. P. - Standing, lift the left (right 15 leg - extension and flexion of the foot (delay the sock down, toe on yourself). Exercise is performed in a fast pace. - Each foot.
14. I. P. - Standing. Circular motions Stop.
15. I. P. - Standing (under the Stop Tennis Ball). Running the ball with the fingers to the heel, without raising it.
Maximum permissible pulse rate
students in class work (5 -11 classes)
1. Variable walking on skis .........................................
2. Playing at the site in basketball (10-15 minutes) .............
3. Running uniform (3 min) ............................................ ...
4. Running uniform (2 min) at the end of occupations ...........
5. Running uniform (2 min), tempo 150 m / min ..............
6. Relay (run 3x30) ........................................... ..........
7. Running Seed with High Lifting
shin (9x20) .............................................. ..............
8. Running with acceleration (3x20) ............................................ .
9. Complex of general array exercises
in motion (10 UPR.) ........................................... .....
10. Long jumps (10 times) ............................
11. Jumping sideways ahead of 30 s ...................................
12. Thursts putted ball on the range (40 times) .......
13. Running with acceleration (2 ^ 20) ........................................ ....
14. Running uniform (2 min) ................................- 147
15. Walking on socks, on external, internal
foot side, 1 min running ...........................- 170
16. Squat on one leg (5 times on each) 150-166
17. Drinks in place (2 s) ..................................- 166
18. Complex of exercises in place (11 Ex.) 130-160
19. Squate on one leg, legs are arranged (10 times) 150-162
20. Running with accelerations (1x20) ................................- 176
21. Complex power exercises: 1 - on the abdominal press,
2 - push up, 3 - on the back muscles, gun "- 10 times 140-170
22. With a waist of the feet to get the palm of 10-12 times .....- 170
22. Walking, high raising legs (20 s) ...........- 162
24. Flexing and extension of hands in the stop
lying (6-20 times) ........................................... ....- 162.
25. Rising legs sitting, focusing behind (10-20 times - 158
26. Jumping in length (3 times) ............................
27. Tilt forward while walking
and in place (20-30 s) .......................................- 176
28. 20 squats for 40 s .....................................- 150
29. Throwing a stuffed ball for a distance (3 times) 111-162
30. Lifting the top of the body lying
on the bench face down, legs are fixed
(10-12 times) ............................................ .........- 150.
31. Walking at the beginning of classes on socks,
with attacks, etc. ............................................ ..- 150.
The main tasks physical education Pupils related to the state of health to a special medical group (SMG) are:
1. Strengthening health, promoting the right physical development and hardening the body.
2. Improving the functionality that allows us to transition to the preparatory and main medical groups.
3. Mastering sport-applied motor skills and skills necessary for full life support, physical labor and service in the army.
4. Formation of sustainable positive interests and motives for regular occupations Physical education.
5. Propaganda knowledge basics healthy image Life and mastering technique of self - and mutual assistance in extreme life situations.
In a special Medicine group Include students who have such deviations in the state of health, which are contraindicated to increased physical exertion.
Classes in physical culture with schoolchildren of this group should be carried out according to a specially developed program in the conditions of the usual school regime. Children and adolescents with significant disabilities in health requires classes medical physical education (LFC).
Creation of SMG has a number of features. It should be held for each new school year on the basis of the taking into account age, the indicator of physical fitness, functional state and the degree of severity of the pathological process. Lists of groups are drawn up by the end school year According to in-depth medical examinations conducted in April-May of the current year, they are visited by school doctors and seals of children's medical institutions. The group's reservation is an average of 8-10 people per teacher.
When completing the contingent of SMG, it is recommended to highlight 2 subgroups: BUT and B.. This, as practice shows, provides a differentiated approach to the proceeding process and increases efficiency. physical training. The following principle of dividing children to subgroups is proposed:
Children who have deviations in the state of reversible health and makes it hoping to transfer them to the main (preparatory) group for several years of classes.
Children with organic difficult-drawn changes in the state of organs and systems. For them, the main and quite achievable goal of classes should be the transition to the subgroup A.
The main form of physical education engaged in SMG is classes (lessons) of wellness gymnastics (OG), conducted 2 times a week for 30-40 minutes. It is best to include them in the schedule at the junction of the shift or 6th lesson in someone's time in school. You should not be able to dwell lessons of SMG, as this significantly increases the dosage of general physical exertion.
Classes (lessons) have to be built and constructed according to the scheme: Preparatory, Basic, Final part. The construction of SMG classes does not differ from the usual lessons of physical education, but has its own principal features.
Preparatory part lasts 7-12 minutes and consists of overall gymnastic exercisescarried out at a slow middle pace, alternating with breathing exercises. The load rises gradually, by performing exercises for various muscular groups and increasing the number of repetitions of each movement. Exercises are performed from the source positions - standing, sitting. Do not give a lot of new exercises, as it makes it difficult to work.
Basic Part of the ongoing 15-23 minutes, provides for the development of the adaptive capabilities of the body of children, mastering the sports and applied motor skills and the development of physical qualities: flexibility, strength, speed, endurance, dexterity. The level of physical activity is important to raise in a timely manner in order not to miss the most favorable period - the middle of the school year. The nature of the load should be universal. In irrational, for example, to increase the power of children, to the detriment of speed, dexterity.
IN final Parts of the classes (lesson) of OG (3-5 m) give exercises restoring the body after intensive physical exertion: quiet walking, breathing exercises, Relaxing and attention exercises. Summing up the classes, the teacher must give children individual tasks to the house.
The construction of classes is carried out taking into account the age characteristics of children. More than B. school Program We have to be content with the creation of three age groups: 7-11, 12-14, 15-17 years, for each of which the methodology has some differences.
When conducting classes in a special medical group, it is necessary to take into account the nosological features of all diseases available from the child, but consider the primary principle individual approach .
The teacher to successfully solve these tasks should be largely medical knowledge, including to estimate the degree of fatigue not only on external signs and complaints of children, but on the basis of simple functional samples. The attention of the teacher to the degree of functional readiness of children and their psychological installation is the key to strengthening medical control by medical professionals. It is teachers that should intensify the work of doctors in medical and pedagogical observations, testing the motor abilities of children and psychological research.
During the lessons of physical education, the teacher must be able to control the burden on the pulp, breathing, external signs of fatigue.
It should be borne in mind that with the same exercises in girls, the pulse is 5-10 beats per minute higher than that of boys. Game form Conducting, elements of competitions increase the frequency of the pulse by 15-20 and more y / m. Even after 3-5 min. To achieve a training effect, maintenance of the load in the middle of the lesson at the height of the pulse is approximately 70-75% of the maximum allowable for this child.
According to Russian researchers for subgroups and the average value of the training pulse ranges from 125-140 UD / min. At the beginning of a quarter to 140-150 UD / min. By the end of a quarter, and for the subgroup B, the average amount of the training pulse varies from 115-120 at the beginning to 125-140 at the end.
During medical and pedagogical observations, not only the adequacy of the physical activity is determined by the functional capabilities of engaged in, but also evaluated the quality of the lesson, i.e. compliance with its pedagogical principles: the alternation of the load for various muscle groups, the gradual increase and reduce the load, achieving sufficient motor density (in It should be at least 60-75% of the lesson time). The most important factors are also a favorable emotional background, attractiveness and aesthetics of each lesson.
In the conditions of the medical office of the school, doctors can conduct a more careful study of the physical performance of children by conducting samples with one-time exercise. In practice, Martin's sample and Harvard Step test are often used.
- I.P. - Ball on the back of the palm right handBrush left top covers the ball. Perform circular motions to the ball to the right and left.
The same with the other hand. - Squeezing the ball with palm 10 times with right and left hands.
- Retreating the ball up with one hand, catching with two hands.
The same, but catching one hand. - I.P. - Hands on the side of the book, the ball in the left hand. Run the ball with left hand about the floor, catch the right, and vice versa.
- Shooting the ball from one hand to another around the neck, torso, knees in the right and left side.
- I.P. - Right forward. Throw the ball under the right foot and catch it with two hands.
The same with the left leg. - I.P. - wide stand Feet apart. Shooting the ball from one hand to another under the legs "eight".
- I.P. - also. Riding the ball on the floor around the stop "eight".
- Ball in the right hand, grip from above. Throw it up and catch your right hand.
The same left hand. - Shooting the ball behind his back from one hand to another.
- Juggling with two balls.
- Simultaneous throwing and catching two goals.
- Transfer between two balls in pairs. One partner transmits the ball to another blow of the floor, he performs the transfer from the chest.
- The same, but both balls have one of the partners who transmits them with another with a rebound from the floor, and he must catch.
- Maintaining the ball around the legs to the right, left.
- I.P. - Wide feet rack apart. Maintaining the ball "eight" under the legs.
- Pour the ball up, make cotton behind your back, then in front of the breast and catch.
- Throw the ball into the wall with one hand, catch the ball bounced by two hands.
- The same as in UPR. 18, but before touching the wall, the ball should touch the floor.
- I.P. - Right bend in the knee forward. Shock the ball from one hand to another hip.
- Alternately lifting it right, then the left straight leg, shift the ball out of hand in hand.
- I.P. - Right hand to take back, holding the ball. Kistere movement to throw it up, catch the front with two hands.
The same left hand. - I.P. - Right hand forward, the ball is held with grip from above. Throw it up, deploy palm and catch your right hand.
The same with the other hand. - I.P. - Right hand forward, the ball is held on the back of the palm. Throw the ball and try to catch his back of the palm.
The same hand. - Reloze the ball up with the right hand, then hit his back of the palm of the same hand, then catch with two hands.
The same left hand.
Exercises with skump
Jumping exercises
- Jumping on two legs through the rope.
- Jumping through the rope on one leg, right or left.
- Jumping through the rope from foot on the leg.
- Jumping through the rope on two legs. For each 4th account (jump) as far as possible to raise your knees.
- Jumping through the rope in pairs, students rotate it in turn.
The same in the top three. - Jumping through the rope in the troops: Two rotate, one jumps, then the partners are changing in places.
- Skipping. Two student rotate the rope. Jump starts at once two, three, four, five students, etc.
- Speed \u200b\u200bjumps. Who will perform jumps for 30 seconds.? For 1 min.?
- Jumping through the folded four-fold rope on two legs back and forth.
Out with a skip
- I.P. - A wide leg stand apart, rope is folded halve, hands up, grip on the width of the shoulders.
1-3 - 3 spring inclination to the right;
4 - IP;
5-8 - the same left. - I.P. - also. Circular motion torso to the right and left.
- I.P. - Feet Rack Appear, rope at the bottom, grip on the width of the shoulders.
1-2 - left left on the sock, hands to the right;
3-4 - IP;
5-8 - the same else. - I.P. - also.
1-2 - left back on the sock, hands up, ferment in the back;
3-4 - IP;
5-8 - the same on the other legs. - I.P. - O.S., rope at the bottom, grip on the width of the shoulders.
1 - bring the right leg over the skipping, put it on the floor;
2 - IP;
3-4 - the same on the other legs. - I.P. - also.
1 - step over the rope left foot;
2 - the same right foot;
3 - the same back of the left foot;
4 - the same right foot. - I.P. - The rope is folded fourly, hands to the shoulders.
1 - cried, rope rope up;
2 - I.P. - I.P. - Rack of feet apart, folded up three rope at the bottom, hands wider shoulders.
1-2 - Make duck with your arms back;
3-4 - I.P.
Rhythmic gymnastics
- Climber. I.P. - O.S. Easypiece from foot to foot, perform the following movements with hands:
1 - right hand on the belt, left hand down;
2 - Hands on the belt;
3 - right hand to the shoulder, left hand on the belt;
4 - hands to shoulders;
5 - right hand up, left hand to shoulder;
6 - hands up;
7-8 - 2 crosst movements at the top;
9-16 - the same in reverse order. - Basketball player. I.P. - Rack leg apart.
1-2 - 2 simulation movements: a ball throw in the basket with his right hand;
3-4 - the same left hand;
5-6 - 2 simulation movements: keeping the ball with left hand;
7-8 - the same right hand. - Volleyball player. I.P. - Rack leg apart.
1-2 - 2 imitation movements: the transfer of the ball from above;
3-4 - 2 imitation movements: the ball transmission from below;
5-6 - 2 Power steps to the right, hands to the right - up: imitation of the ball transfer from above;
7-8 - the same left. - Handball player I.P. - O.S.
1-2 - 2 Power Steps to the right;
3 - left hand left to-upward back: imitation of Zamaha;
4 - imitation of throw in the gate;
5-8 - the same right hand. - Boxer running. I.P. - lung right foot forward, hands bent in the elbows, as when running.
1-4 - movements with hands forward-back, as when running;
5-6 - imitation of imitation with left hand to the right;
7-8 - imitation of impact with the right hand left. - Arrower archer. I.P. - Feet rack apart, hands to the right.
1-2 - 2 circles with left hand left;
3 - bend the left hand in the elbow;
4 - hands down;
5-8 - the same with the right hand. - Tennis. I.P. - O.S.
1 - step with left foot back, left hand up - imitation of feed;
2 - IP;
3-4 The same with the right leg;
5 - step with left foot left, left hand left;
6 - IP;
7-8 - the same right. - Skater. I.P. - Semi-received - imitation of the landing of the skater, hands behind the back.
1 - step left aside, right back;
2 - Attach the right to left;
3-4 - the same right. - Swimmer. I.P. - Wide leg stand apart, hands forward.
1-4 - 4 imitation movements with the hands of the Brass;
5-8 - 4 alternated circular rotation with hands - imitation of the crown on the chest;
9-12 - 4 alternated circular rotations with hands back - imitation of the crown on the back;
13-16 - 4 simultaneous circular rotations forward ("Dolphin"). - Weightlifter. I.P. - Wide flow of foot apart, perform a tilt forward, hands down.
1 - hands to shoulders, fingers bent into a fist;
2-3 - hands up, fingers in fist;
4 - I.P. - Skier. I.P. - semi-man.
1-4 - 4 alternate imitation movements by the hands of the skier;
5-8 - 4 simultaneous imitation movements by the hands of the skier. - Ski. I.P. - Rack leg apart.
1-4 - 4 circular rotations of the pelvis to the right;
5-8 - the same left. - Gymnast. I.P. - O.S.
1-3 - equilibrium on right leg, hands on the sides ("swallow");
4 - IP;
5-8 - the same on his left leg. - Ping pong. I.P. - Wide feet of the leg apart.
1-2 - imitation of hitting the rolling with the left hand left;
3-4 - imitation of the strike by rolling from the left hand - right;
5-8 - the same with the right hand;
9-12 - imitation of the impact of the top back from the left hand left;
13-16 - the same with the right hand to the right.
Anastasia Cricz,
teacher physical culture, MOU SOSH № 19, Naberezhnye Chelny, Republic of Tatarstan
The described exercises with tennis balls are perfectly developed not only by the speed of the reaction, but also the eye
Single exercise
1. Maintaining a basketball manner
How to carry the ball in basketball, do you know? So try to contact both the tennis ball, but only with each rebound from the floor, change the taking hand. And when you become an exercise with ease, try to master the technique of conducting two tennis balls at the same time.
2. Selection of the ball after rebound from the wall
Surely in school years, when no one went out to walk, you had to kick the ball about the wall alone. So, remember the sad adolescence, but only replace soccer ball tennis. Throw it into the wall at different angles and catch the same hand that threw, not forgetting to change hands.
Work in a pare
1. Throwing from behind the back
Stand with the partner face to the wall (at a distance of several meters), it is behind you. The partner throws the ball into the wall, you - catch. Not knowing where and when the projectile will fly, catch it much harder. Exercise will develop your sixth sense and speed of making decisions.
2. Cross fire
Stand up with a partner opposite each other at a distance of 3-4 meters and start at the same time to throw the balls: one makes the bottom of the floor with a bounce from the floor, and the second is the top. Exercise improves the reaction and agility of hands.
3. Lottery
The partner in the elongated hands holds on the ball. Keep something keeps, but it can let go at any time. Your task is not to give the ball to the floor. Do you understand? After all, the partner will be different ways to disorient you - to make false jerks or let go both of both the ball.
4. Shot in the forehead
Everything is extremely simple. Get up at the wall and wait for you to go to the forehead. You will be able to dodge - well done, you can't - you will walk with a silence. And do not forget to change with partner roles. The skill will come in handy in life: the never-unmanaged objects flies through our cities and weighs.