Why do you need morning charging? Morning charging will help to gain strength and energy for the whole day. You devote every morning a little time for exercise, and you will be cheerful and cheerful throughout the day. If you play sports every day in the morning, then it will be included in your system. Your body will be ready for the fact that after waking up his work awaits him, and therefore it will be much easier for you to wake up in the mornings and rearrange too. Talking in the morning, you include metabolism. This allows you to spend much more energy than during classes at another time, which, in turn, makes it easier to lose weight. Scientific studies have shown that physical exertion increases mental abilities. Morning exercise will help you to cope with work. Good charging in the morning - a pledge of strong sleep at night.

The complex usually includes exercises for the muscles of the neck, back, abdomen, legs and hands. Big joints of the neck, shoulders, elbows, chest (like a joint), pelvis, knees are being worked out. Typical exercises: Pulling, slopes, squats, push-ups. Charging usually holds a qualified trainer, showing the exercises to the group, which then repeats them, sometimes to the music. Charging can be combined with running or hardening.

Exercises for the muscles of the neck 1. Place your chest, put your fingers on the shoulders. Now pull the neck up, and press the shoulders with your fingers down. Inhale, count to 10, exhale. 2. After such a stretching, relax your shoulders, lower the hands along the body. Lower the head on the chest, and start the "circular dollars" - roll the head from the left shoulder to the end, then back, then - on the right shoulder and chest. Now the same thing is only in another direction. 3. Turn your head to the right, tap your shoulder chin. Make an exercise 4-5 times for each side. Shoulders do not raise. 4. Now squeeze your fingers in the fists, put the fists one to another. Keep fists in the air, at the level of the neck. The chin is silent in the fists and try to lower your head. At the same time, the hands should "resist" Nazh. 5. Another exercise. Lower the corner of the mouth down, strain the muscles of the neck. A few seconds relax. 6. Put your palms on the forehead. Now try to lower your head down, but overcoming the resistance of the hands. 7. Put your hands on the shoulders, lift the elbows at the level of the shoulders and make the circular movements with elbows. 10 moving forward and 10 back. Hands hold at the level of shoulders.

1. Stand straight, putting the foot on the width of the pelvis parallel to each other. On the breath sharply lift the shoulders to the ears, to lower the exhale as low as possible. Hands at the same time in the elbows do not bend. Make 8-10 repetitions. 2. From the same position standing, take 5-7 circular rotations shoulders forward and then the same back. 3. From the same source position, spread straight hands to the side to the shoulder level, palm are directed down. Squeeze the fists and in a small amplitude, take 8-10 rotations shoulders forward, and then the same back. Hands should be straight and stay at the level of shoulder joints. 4. Stand straight, hands are omitted, feet on the width of the pelvis. Raise the straight right hand over your head. Cut it up, and left at the same time down. Change the position of the hands and pull again. Perform 3-5 repetitions. 5. From the standing position, the foot on the width of the shoulders, the right hand is stretched up, the left is omitted, bend both hands in the elbows and tap the palm in the blades. If the fingers fail, use the yoga strap. Hold in this position for seconds. Dislaim your grip, lift up the left hand, lower the right and repeat the exercise to the other side. Exercises for the shoulder belt

1. The starting position (and. P.) The legs of the leg apart, hands in front of the breast, the brushes are intertwined, elbows on the sides. Straighten your hands forward to the failure with the turn of the palms outside. 2.I. P. Standing sideways, holding one hand with grip from above behind the support (windowsill, back chair). It is maximized to break your hand in the elbow joint and sit down so that the hand makes one straight with the shoulder, and then return to and. P. Then turn on the other side and do the same by changing the position of the hands. 3.I. P. Sitting on a chair, lower his arms between the knees so that the elbows were at the level of the knees, and the palms of hand were connected to each other. Spring bending knees, press on the elbow joints. 4.I. P. Rack leg apart, bent hands in front of the breast (elbows to the sides) - circular movements of forearms inside and out. Exercises for joints

Exercises for the thoracic spine 1. In the standing position. Bend back, leaning on the back of a low chair, shovels, drive back. It is advisable to see the wall at your back when the slope. Rock in the breath, then a pause with breathing delay, equal to inhale, then go back to its original position. Repeat times. 2. Stand in the doorway. Put the palms on the upper jamb, semittered elbows - on the side walls. Relying on the hands, drive forward, throwing back your head. Breathing is smooth, the number of exercises is arbitrary. 3. In the sitting position: hands fold the palms together between the knees or "in the castle". On the breath - the slope of the body to the side, to exhale - straighten up, then repeat the tilt (on the breath) to the other side. 4. Stand on all fours and bring back up, then turn down, and so several times. 5. Relying on the palm and on the feet, go "feline". This exercise strengthens and even refills the vertebrae of the chest and lumbar-sacrive departments.

Exercises for the lumbar spine 1. I. p. Lying on his back, hands along the body, legs stretched out. Sit down without taking heels from the floor, then slowly return to its original position. Repeat 1015 times. 2. I. n. Lying on the back, hands along the body, legs stretched out. Raise the left foot straightened in the knee joint, omit. Raise the right leg, omit. Repeat 10 times. 3. I. p. Lying on his back, hands along the body. Tighten the legs bent in the knees, to the stomach. Return to its original position. Repeat 10 times. 4.I.P. Lying on the back (the loin is pressed). Do foot at a small angle and cross them, alternately changing the position: first the left leg on top, then the right (scissors). Make 8-10 crosses, then rest. So 10 times. 5. I.P. Standing, legs on the width of shoulders, feet parallel to each other. Inhale breathing through the nose and at the same time lift both hands up, palms ahead, fingers of the hands together. See right in front of yourself. Hold your breath and slowly tighten the body, head and hand forward and down, trying to put your palms on the rug so that the maizins of the hands touches the thumbs of the legs. Knees try not to bend. Adjust the head even further between the hands, make an exhale through the nose and stay in this position on the pause after the exhalation.

1. Stand up, get your left stop in front of the right and pull your hands above your head. Tilt the top of your body to the left as much as possible without bending the knees. Repeat the same thing, starting my right leg in front of the left and tilting the upper part of the body to the right. 2. Sit on the floor, holding the legs stretched in front of you. Put one leg to another and tighten your knee to the breast as much as you can, hold in this position for a few seconds. Repeat with the other foot. 3. Make attacks to develop a four-headed muscle. Stand straight, holding hands on hips. Make a big step forward with my left foot and lower the body down, until your left foot bent at right angles. Your right knee will be descended until the floor is touched. Repeat this exercise several times, then change your leg. 4. Jumping are a wonderful exercise, and if you do correctly, they will help strengthen your knees. Try jumping with a rope in front of the mirror so that you can track your actions. Do you laugh with straightened knees or bent? Landing on straightened knees gives too much load on your joints and can lead to injury. To strengthen the knees, learn to land on the bent knees in the semi-man. Exercises for knee joints

Some rules of morning jogging: warm-up. The first stage of any workout should always be warm up. Morning jog is recommended to start with intensive walking, jumping in place, squats or stretching elements. Schedule running. The severity of the body should be evenly distributed to the entire foot. The legs are slightly bent in the knees. The landing is rolling from the heel on the sock, with a support on the outside of the foot. And do not run on the socks - this will lead to flatopy and pains in the ionic muscles. Torso straight, hands at an angle of 120 degrees, compressed in a fist, should not intersect before breasts. Relax the neck, shoulders, hands, fingers, jaws, tongue. The length of the step has its own, but optimally approximately one and a half or two feet. Breath technique. Inhale the air through the nose and exhale your mouth. So lungs are evenly saturated with oxygen. It will be better if you feel the fatigue and spend the mouth intensively for a few seconds. Rhythm of breathing should be not too frequent, try to make the most complete breath and the same exhalation. Completing jogging. Complete the jog, how to start, you need to gradually - gradually slow down the pace, giving your body time to rebuilt. Morning running

The purpose of Morning Gymnastics Formation and Improvement of Motor Skills; preservation and strengthening of children's health; Studying and introducing innovative techniques and approaches in carrying out morning gymnastics in DOU. Morning gymnastics is an integral mode in Dow, teach children to discipline, regime.

What should she be? 1.regular. The wellness effect is achieved with the help of systematic execution of exercise complexes. 2. Sumy. All exercises are advisable to perform at a moderate pace to avoid overworking the child. 3. Available. Exercises should be simple and familiar for children so that there is no effort to spend a lot of effort to master them.

4. Gradual. It is necessary to develop complexes on the principle of "from simple to complex". The load increases and decreases, too, gradually to bring the body into a calm condition. 5. Diverse. Gradually, to introduce new exercises to keep the child's interest.

Molds of morning gymnastics use various forms of morning gymnastics: a traditional form using social exercises; Foaming some plot, for example "in space", "We bathed in the river"; game form (out of 3-4 moving games); using elements of rhythmic gymnastics, dance movements, dance;

Wellness jogging (carried out for 3-5 minutes with a gradual increase in distance, intensity, time); Using the bar of obstacles (various obstacle bands can be used with the inclusion of a variety of modules); Using simulators simple and complex device.

For morning gymnastics, unconventional forms are also used (complexes of dance and rhythmic movements using musical accompaniment with the introductory, main and final part of the charging). Morning gymnastics in the form of dance exercises facilitates the process of memorizing and mastering movements, increases the emotional background, contributes to the development of thinking, imagination and creative abilities of the child.

Non-traditional forms of morning gymnastics Game Stretching are specially selected exercises for stretching muscles, conducted with children in a game form. Fitball-gymnastics is exercises on meat. Step-car - rhythmic movements up and down in a speaking steppe platform. Gymnastics with elements of respiratory, finger gymnastics and with exercises for the prevention of posture disorders.

The basic requirements for the selection of complexes, depending on the age of the child and the state of its health, the duration of morning charging is: 2-4 years - up to 6 minutes; 4-5 years old - 8 minutes; 5-6 years - 10 minutes; 6-7 years - 12 minutes. Also increases the number of exercises depending on the age of the child: from 4-5 exercises for younger age and 6-8 exercises for senior preschool age.

What includes a set of exercises for morning gymnastics? The introductory part. The following tasks are solved in this part: to organize, intensify the attention of children, cause interest, create a cheerful mood. The introductory part prepares the body to perform more complex exercises and begins with various types of walking (on the socks, heels, sideways, with a high lifting of the knees, building exercises) and running followed by walking. This is a small warm-up.

Main part. Motor skills are formed in it, physical qualities are developing. Outdoor exercises are performed with objects and without objects, with non-standard equipment (made by your own hands: ribbons, bags, fabric balls, plastic bottles, etc.).

Final part. At this stage, it is necessary to reduce the physical activity, ensure the calm condition of the child. In the final part, walking in a moderate pace and the game of small mobility to restore respiration are included, elements of the health of saving technologies, contributing to full physical development: breathing restoration exercises; Finger gymnastics; Eye exercises; Exercises for prevention flatfoot, massage, self-massage and others.

Morning gymnastics for children in the first younger group The content of gymnastics is 3-4 common exercises, walking, running and swelling. Gymnastics begins with short-term walking, alternating with a slow run for 20 - 30 seconds, and the construction of the group. Most conveniently at this age building in a circle. At the beginning of the year it is better to apply the construction of a swarming, as children are still poorly oriented. The number of repetitions of each exercise 4 - 5 times, it depends on the nature of the movements, their complexity and the preparedness of children.

Introductory and final walking can be performed by a group in a certain direction or couples, holding hands, swarming or each other. Outdoor exercises are selected from among the recommended exercise. Almost all of them are simulation and are conducted in a game form. On the morning gymnastics, the situation sitting, lying on the back and on the stomach. In the second half of the year, small items can be used for general array exercises: rattles, flags, cubes.

Morning gymnastics for children In the second younger group, complexes of morning gymnastics are made up of 4 - 5 exercises of the general-developing nature. It is necessarily included in the holding of their walking, swelling on the spot, running. Walking can be performed in any construct: each other, swarming, without holding hands by couple. She alternates with running. Then children become in a circle or are located in free posture to perform common-developing exercises. Exercises are used to strengthen the muscles of the shoulder belt and arms, legs, back, abdomen and the whole torso. These exercises are most often based on figurative imitation. Commonly developing exercises with cubes, flags, rings, medium-sized balls. The initial positions are widespread: standing, sitting, lying on the back and on the stomach.

Repetition of exercises in this age group 5 - 6 times. It depends on the complexity and nature of the exercises, the preparedness and emotional state of children. In conclusion, running, jocks in place (2 times in 10 - 15 seconds with a small rest) or a mobile game, familiar to children, with very simple rules and content. The complex of the morning gymnastics without special changes is repeated in a row 1 - 2 weeks.

Morning gymnastics with middle-aged children The children of the fifth year of life are more independent in preparing and participating in the morning gymnastics. The duration of it is 6 - 8 minutes. In the content of morning gymnastics, exercises are included in walking, running, swelling in place and 4 - 5 exercises to strengthen the muscles of the shoulder belt and hands, neck, legs, abdomen and backs. The structure of the post-period of the morning gymnastics is the same as in the previous group.

To perform overall exercises at the beginning of the year, children most often become a circle. In the second half of the year, construction in the links is also used. In addition to small items for exercises, medium-sized cubes are used, kegli, balls. The number of repetitions 4 - 6 times. After general arraying exercises, tips are held in place. They become a variety of: Pods apart - legs together; with turns around; jumping back and forth through the ribbon lying on the floor; Move forward around the kegles. Dosage 15 - 20 dousedocks (1-2 times). Each complex of morning gymnastics is repeated 1 - 2 weeks.

Morning gymnastics with older preschool children lasts morning gymnastics 8 - 10 minutes and 12 minutes. Exercises in walking should be diverse. Walking is widely used walking with a tempo, directions, on socks, heels, outdoor sides of the foot, highly raising their knees, "goose" step, with overcoming through obstacles, etc., attention exercises. All these exercises are conducted in different constructions. They are not enough and go to an easy run (2 - 3 circles around the hall). Run comes back in a quiet walk. And rebuilds.

The complex uses 5 to 6 social exercises. For their implementation, it is convenient to build in the links. In the links, children will open up so that they would not interfere with each other. The construction of a checker manner is used when the links through one take a step forward. For the convenience of exercise, sitting and lying it is advisable to apply the rotation of all children in the floor turnover right or left. As in other groups, one compunity of morning gymnastics is carried out 1 - 2 weeks.

Features of the methodology for carrying out morning gymnastics in the spring and summer, as a rule, the morning gymnastics is carried out with children in all age groups on the plot. The educator depending on the weather regulates the physical activity: when the temperature decreases, it increases it by changing the pace of exercise; With increasing temperature reduces to avoid overheating the body. In summer, children are engaged in cowards and barefoot.

Complex of the morning gymnastics for schoolchildren

Performed:

teacher of physical culture

MBOU SOSH №28 Kursk

Bondareva OV

Multiple rules of morning charging

1. Charging need to be done immediately after waking up. Welcome face and run to charging. Believe me, after a few exercises, the body will begin to wake up, and the mind is to clarify. Gradually, you get used to doing charging in the morning. 2.Gimnasti should be short. 15-20 minutes quite suitable duration. 3. Charging must match your goals.

The main thing in Morning Gymnastics - It is a systematic and even when you want to sleep, you need to get up and charge.

You will be wary, the body will be fine, and the pride for the fact that you got up and played charging will simply be overwhelmed.

Morning work-out: 10 exercises for younger schoolchildren

Good habits need to be vaccinated since childhood, and charging is one of them. Morning charging will help to prevent the development of disease from diseases of vision, musculoskeletal system, gastric pathologies and cope with stress and school loads.

It is especially important to charge the children who do not go to the sports sections and lead a predominantly sitting lifestyle.

Exercise 1.

1. Hands forward - inhale.

2. Hands to the side, palm up.

3. Rack on socks, hands up

4. Source position - exhalation.

The pace is slow. Repeat 6-8 times.

Exercise 2. Source position - Main rack, 1. Left leg Makhs back, hands in a feather up - inhale. 2. Right position - exhalation. 3-4 way - right leg. The tempo is medium. Repeat 6-8 times.

Exercise 3. 1. Source position - resistant, leg apart, hands back, fingers are intertwined.

2. Tilt to the left, hands to the right.

Initial position. 3-4. The same, right.

Exercise 4. Right position is the main stand, 1-2 semi-traced, hands up - exhale. 3-4 The initial position is a breath in the middle. Repeat 6-8 times.

Exercise 5. . Source position is the main stand, hands behind the head.

1-2. Tilt forward - exhale.

3-4. Source position - inhale. The tempo is medium. Repeat - 6-8 times.

Exercise 6. . Source position is the main stand. Left hand up, right forward.

Right hand up, left forward. Left hand up.

Initial position. Breathing uniform. Start slowly, speed up to a rapid tempo, finish on average. Repeat 6-8 times.

Exercise 7. Source position - Main stand, hands up.

1-2. Tilt forward, hands on the sides - exhale.

3-4. Source position - inhale.

The tempo is medium. Repeat - 6-8 times.

Exercise 8. Tilt left, hands behind the head - exhale.

Straighten up, hands up - inhale. The slope to the right, the hands behind the back - exhale.

Source position - inhale. 5-8. Also, right.

The tempo is medium. Repeat 6-8 times

Exercise 9. Source position is the main stand. 1-2 semi-man, hands up - exhale. 3-4 Source position - inhale. The tempo is medium. Repeat 6-8 times.

Exercise 10. Source position is the main stand. 1. Mach left foot forward, hands in a feather face. 2. Initial position.

3-4. The same, right foot.

Breathing uniform. The tempo is medium. Repeat 6-8 times.