Physical education has a beneficial effect on the human body. But many people, especially in old age, do not pay due attention to it. And to be more precise, they don't do physical education at all. It is very important for children to exercise in order to develop their strength and improve their health. Only in this way will they grow up healthy and strong.
In schools, there is always a warm-up before physical education lesson. This is the most important stage in preparing the body for a load, even the lightest. But before exercising, the body must be prepared for the load. Warm-up helps to raise the general tone of the body, charge it with energy, activate muscles before a stronger load, and improve blood circulation.
Without preparation (warm-up), it will be more difficult for the muscles to accept physical activity. And this can lead to undesirable consequences. This is a proven fact.
Below will be considered a warm-up in a physical education lesson (exercises).
Neck exercises
The neck is the part of the body that is least stressed. And it must be thoroughly kneaded. For some reason, many people forget to do this. In simple terms, the student does not understand the importance of neck warm-up.
There are not many exercises for this to get your muscles well prepared. These are head tilts, its turns to the sides, up and down, forward and backward, head rotations clockwise and counterclockwise. In the latter case, it is important to make slow movements of the head so that it does not spin. If this happens, you should stand a little and relax.
The neck does not need a lot of repetitions of the exercises. It is enough to do each exercise 10 times. It is important to feel how the neck is stretching, and it is worth paying great attention to its warm-up.
An interesting warm-up in a physical education lesson for the neck and other parts of the body will charge you with positive emotions for the whole day.
and breasts
Hands are the body parts that people use the most. You should not knead them especially carefully, unless you have to do a lot of physical work for your hands, such as push-ups or pull-ups. In this case, thoroughly knead the muscles of the arms and chest. They will help prepare for increased stress. And if you do push-ups in several stages, then it will be useful to warm up every time after the next portion of push-ups.
It is carried out simply: the usual waving of the hands to the sides, up, twisting the hands clockwise and counterclockwise. We advise you to do some simple push-ups. Pull-ups should not be done during warm-up.
Associated with And when you stretch your arms, you stretch your chest muscles. Everything in the body is interconnected, you should always remember this when doing a warm-up.
Back exercises
Every person is aware of how important it is to take care of the health of the back. But not everyone does this.
Already in school, from elementary grades, special attention should be paid to strengthening the back in order to grow up as a healthy person. And the first thing to do is in physical education class. Exercises should be selected in such a way as to evenly distribute the load on all parts of the back, especially on the spine, which is the "main center" of forces human body... If a child begins to take care of his health from childhood, then he must constantly train the spine and back muscles.
Particular attention should be paid to the lower back - like yourself weak point back. The more often the child gets used to kneading the lower back, the healthier his back will be. And a healthy back is well-being and a lot of vitality.
Exercises for the abdomen
In our time, not only adults, but also children do not devote to belly special attention... The abdominal muscles are closely interconnected with. At school, a warm-up is constantly carried out in a physical education lesson. Exercises (grade 3 performed them or 11th grade - it doesn't matter) helps to strengthen the abdominal muscles.
Exercises for the abdominal muscles are beneficial at any age. They don't let it be delayed excess fat on the sides, strengthen the back and do healthy spine... And, if a child from elementary grades does such exercises constantly, then he will grow up healthy and strong manwho values \u200b\u200bhis life. Unfortunately, modern youth do not value their health; among adolescents there are many drinkers and smokers, indifferent to sports and physical education.
The most simple exerciseswhich also develop the muscles of the back: tilting down, to the sides, rotating the back and bending the legs while lying down.
The best option would be a complex in which there are several exercises for the back and abdomen, performed without interruption.
Exercises for the legs
Strengthening the legs should always be given special attention at any age. Even in a physically poorly developed person, the legs are loaded more than other parts of the body. Constant training allows them to become stronger and more enduring.
As in school, in colleges and institutes there is a warm-up in physical education class. Exercises for students are selected in such a way as to maximize the load on the muscles of the legs, which will make them even stronger in the future. Only at first it is advised to do a light jog. It will be a good workout for your legs. This is important when you have to run a long distance or students will play basketball, football, etc.
Constant training
Anyone who is constantly involved in sports, before training, must prepare the body for further stress. You can remember what a warm-up is in a physical education lesson, the exercises of which are selected taking into account the further physical activity.
But in school the load is one, and in training it is different, higher, and in this case, you should conduct a more active warm-up than in a physical education lesson.
Constant warm-up of muscles not only prepares the body for increased stress, but also activates blood circulation, improves metabolism, raises tone, and improves mood. Remember how the warm-up goes in a physical education lesson, the exercises for which are not difficult, but effective.
What prevents a child or student from flexing their muscles at home? The advantage of a home workout is that it does not take much time, does not require large energy expenditures, it can be done at any time, anywhere, any amount of time. And the most important thing is that a warm-up has a beneficial effect not only on the health of any person, but also on his well-being, which today has always been the most important in human life.
Warm up
The warm-up is an introductory part of the workout in gym... It prepares the body for more intense stress.
A set of warm-up exercises is effective in and of itself. Performing it daily and combining it with a rational diet, you will soon achieve results, even if you do not work out in the gym (although classes in the gym will help you quickly adjust your figure in those places where it is needed).
You can learn and remember these exercises quickly enough, and when one exercise flows smoothly from the other, then the whole complex will be performed continuously (This method of performing a sequence of several exercises is called streaming) and look like a single whole.
As in any lesson, a warm-up is required, but not any, but one that can avoid and protect you from injury. You cannot overload yourself with just one warm-up. It takes 10-15 minutes to complete it. Everything is done in a standard position - feet shoulder width apart (!).
Warm-up procedure:
a) Head
Circular movements clockwise and counterclockwise + tilts to the right, left, forward, backward, diagonally. Standard position.
b) Brushes (the most needed thing)
Clench into fists and make movements clockwise and counterclockwise, warm up your palms. The brushes should not be cold due to possible stretching of the tendons, special attention should be paid to the wrists (so far they are not strong with us and therefore any careless movement will affect them - 100% stretching), lock the brushes in the lock, bend them up and down. You yourself should feel that the brushes are warmed up. Standard position.
c) Shoulder girdle
Place your hands on your shoulders - make 10 turns forward, backward. Standard position. Now swing your arms back and forth.
Standard position. Now raise your hands to shoulder level (arms parallel to the body) 1,2 - take them back 3,4 - straighten them and spread them back (remember the signal with your elbow if you want to hit someone).
d) Slopes
Standard position. Hands on the belt. We make bends to the right and left, forward, backward. Now the same thing, only the hands are no longer on the belt, but follow your inclinations, i.e. we take out the floor, left leg, right leg with our hands - warming up the lower back.
Standard position. Hands on the belt. Legs do not move - turns the body to the greatest possible angle from the starting position to the left and to the right. Standard position. Concluding - circular motion pelvis clockwise and counterclockwise. Pull the muscles properly (it should hurt you a little - this is a consequence of the fact that the muscles are currently being stretched, this is good)
e) Exercises
Spread your legs wider. Lean forward and reach the floor with both hands (as long as possible, try to put both palms on the floor without any tension)
Legs together. Tilt your head to your knees (also as far as you can - it never works right away, the knees will bend a little - this movement cannot be ideally performed), later try to fix this position for 5-10 seconds.
Sit on the floor. Legs together. Make the above movements only from this position - everyone does it differently. The "Lotus pose" warms up the muscles very well. Stand up. Very good. The warm-up is almost over.
Stand up straight. Legs together. Swing alternately with your left and right feet forward, taking one or two steps forward. Also make swinging movements to the right and left from a standing position.
Squat down. Take away right leg to the right. Slowly move your center of gravity onto it, moving parallel to the floor. Then move to left leg.
Relax your legs, shake them. The final stage is the feet. Support - any wall. Place your hands on it and move your legs back. Shift from foot to foot (slowly and then a little faster, but not quite). Walk around on the inside of your foot and on the outside. Inhale - exhale. The warm-up is over. Thank! You did it - it's not difficult at all.
NO POWER LOAD: pull-ups, push-ups, squats; this is just a warm-up.
Performing a daily set of warm-up exercises, you can lose weight and improve your figure. It will help normalize blood circulation and strengthen joints, develop muscle strength and tone. Your posture will improve, your gait will change, and your figure will improve as a result.
Rules to be followed:
You cannot eat shortly before training, and if necessary, then the food should be light and there should be little of it.
If you want to get things done, exercise daily. It will take you 10-15 minutes a day. Perform each exercise one time at the beginning, and then gradually increase the number of repetitions and approaches until you reach the maximum values \u200b\u200brecommended for each exercise. When you master the technique of movement, try to do the exercise at a higher pace, put more strength, find in each exercise your “zest” and highlight it. This will increase the efficiency of the complex.
Try barefoot exercise. Working barefoot, you train the soles of your feet: they increase sensitivity, develop a sense of balance, at the same time train the foot itself, toes more effectively, strengthen ankle joint.
At first, do exercises on a support (chair back, doorknob, table) to increase stability. Then, when you have mastered the complex, you can give up support and perform exercises in a free stance. The impact of each exercise is directed to a certain part of the body, and if at first it will be difficult for you to perform the exercises technically correctly, then, working without support, you will begin to bend, bend over; that is, to perform compensatory movements, and the muscle group to which the exercise is directed will not train effectively enough. For the same reasons, it is recommended that exercises 2, 3, 4, 5, and 6 be performed while sitting on a chair in the early stages of training.
Muscle Exercises abdominal are performed at the very end. The sequence of exercises in the warm-up complex follows the “top down” or “crown to heels” principle. Exercises for the abdominal muscles are quite difficult and tiring, so they are performed at the end of the complex.
Protect the spine from mechanical damage. When doing exercises on your back, take care of protecting your spine. The shape of the vertebrae, their size and rigidity indicate how vital mechanical protection of the spinal cord and the nerves inside them is. And even with this protection, your spine requires special attention, so a layer is needed between your back and the hard surface on which you lie. Supine exercises should be done on a carpeted surface. Take care that the mat does not slip when performing movements. When doing abdominal exercises, try to press your lower back to the floor whenever possible.
Never exercise through pain. Pain is a warning to the body that there is a danger to health. You should stop exercising and rest, and possibly seek medical attention.
Do not exercise during pregnancy. If you have ever suffered from high blood pressure, heart disease, or other diseases of the internal organs or musculoskeletal system, do not start exercising without talking to your doctor.
As a result of the warm-up, the body's current performance increases (that is, the ability to perform a certain amount of work at the moment).
Experimental studies have confirmed that without a preliminary warm-up, a person or an animal is able to do much less work than after a competently performed warm-up.
Quite funny are the statements of my students who do not want to warm up before, for example, a track and field cross-country, fearing “to get tired during the warm-up and because of this show bad result»(!)
Physiological shifts caused by the warm-up do not disappear immediately after its termination, but a few more minutes or several tens of minutes remain, depending on the nature of the warm-up performed (the greater the changes in the body caused by the warm-up, the longer its traces remain). Therefore, you can not be afraid to finish the warm-up 10-15 minutes (and more - up to 40 minutes if the warm-up was intense and long) before the start of the main work, if necessary (usually it is necessary at competitions when you do not know the exact start time) ... If a lesson or competition is held in cold conditions (on the street or in a cold hall), then the interval between the end of the warm-up and the beginning of the main work should be reduced to 5-10 minutes, and after the warm-up it is necessary to dress warmly in order to avoid a decrease in body temperature. If there is no need to make an interval between the warm-up and the main part of the workout, it is recommended to start the main work 3 minutes after the end of the warm-up.
Basic warm-up rules
The warm-up should consist of general and special parts.
The general part is aimed at increasing the activity of physiological systems that ensure the performance of muscle work (nervous, motor, respiratory, cardiovascular, endocrine glands, thermoregulation, excretion). The main part of the warm-up can be almost the same in all sports.
The special part provides specific training precisely those nerve centers and links of the motor apparatus that will participate in the upcoming activity. The special part should contain elements of the upcoming activity. For example, in game types sports, it should reflect the specific features of the subsequent situational activity, and in power types sports to ensure the preparation of muscles for work with weights.
The duration of the warm-up depends on the nature of the work to be done, but should not be less than 10 or more than 50 minutes.
Warming up should not cause fatigue and body temperature rise above 380 C.
Warming up before the competition is very important. In these cases, the warm-up not only prepares the physiological systems of the body for the upcoming work, but also regulates the degree of neuropsychic tension before the start, preventing the development of starting fever or starting apathy, and causing (as a rule) the so-called state of alertness.
Warm-up duration
The optimal duration of the warm-up and the duration of the interval between its end and the beginning of work is determined by many factors: the nature of the work to be done (kind of sport), functional state (training) of the athlete, external factors (air temperature, humidity, etc.), age, gender and scale of the competition (regional championship, European, World or Olympic Games). The duration of the warm-up is strictly individual.
The impact of warm-up on the body
Warm-up helps to increase the rate of enzymatic reactions and metabolic rate, accelerate blood and lymph circulation and thermoregulation. This increases the ability of connective tissues (especially muscles, ligaments, tendons) to stretch. Excitability and lability skeletal muscle is also rising. Warm-up is of particular importance for the activity of functional systems that ensure the body's aerobic performance. An increase in temperature contributes to a more intense dissociation of oxyhemoglobin in tissues.
The heart rate (HR) during warm-up can increase to 160-180 beats / min. The rest interval between the warm-up and the beginning of the athlete's performance is important - it should not be more than 15 minutes. A longer rest interval leads to the restoration of all functional systems, especially the cardiorespiratory and thermoregulatory systems.
Warm-up and fatigue
It should be noted that a person spends energy on any physical work (load) and warm-up is no exception, so it should not be tiring. Therefore, with the general part of the warm-up, the athlete should wear a training (preferably woolen) suit, and on a cool day with the wind, also a windproof suit.
Warm-up should be carried out before sweating, hence the term "warming up" is used in a sports environment: sweating contributes to the establishment of the required level of heat regulation, as well as better provision of excretory functions.
Warm-up intensity
Great importance during warm-up, it has not only the amount of work, but also the rhythm of movements and the intensity of their implementation corresponding to the forthcoming exercise (type of activity). The optimal rhythm and intensity of movements ensure both the establishment of intermuscular coordination and the interaction of the functional units that make up each muscle. Relaxation and stretching exercises are important for improving coordination of movements.
Depending on the pace, rhythm and duration of the warm-up can affect the psycho-emotional state of the athlete. The reaction of the central nervous system to a warm-up is assessed as a state of: 1) combat readiness; 2) pre-start fever; and 3) pre-start apathy. In sports, as in any activity, there is excitement - this is a normal physiological state. It is inherent in every athlete, regardless of age, gender and qualifications. Pre-start apathy is a painful condition: either the athlete is poorly trained, or has suffered some kind of illness and is in poor physical shape. If an athlete is in bad shape, that is, poorly prepared functionally, then no warm-up, no motivation to perform successfully in competitions will help him.
Is there anything you can substitute for a warm-up?
Not. Neither massage nor sauna can replace it. During the warm-up, not only the muscles "warm up", but also, most importantly, the heart rate, blood pressure and other functional indicators increase, which are then called upon to "work" at a high heart rate after the warm-up (from 160 to 200 beats / min). And massage and sauna are passive procedures.
After warm-up and rest, when participating in competitions, the heart rate should not be lower than 130 beats / min, this is especially important for athletes performing in cyclic sports (running, rowing, swimming, cycling, ski race and others), otherwise the process of working out is delayed and often in poorly trained athletes or athletes who have suffered from diseases, pains occur in the right hypochondrium or even in the area of \u200b\u200bthe heart or colic in the abdominal cavity, etc.
Our studies in 18 sports have shown that an athlete performs in competitions ( cyclic views sports; wrestling, boxing and other types) at a pulse rate of 160 to 200 beats / min and above, pulmonary ventilation increases to 100-160 l / min and more.
The importance of warm-up when engaging in physical exercise
warm-up fatigue physical exercise
During the warm-up, the body undergoes such changes that best prepare it for the upcoming physical work. If we neglect the warm-up, these changes will occur directly during the performance of the main activity, reducing its effectiveness. In addition, when working without a preliminary warm-up, the risk of injury is extremely high (and in sick people - attacks of the disease).
The main changes in the body that occur during warm-up:
Optimal excitability of the central nervous system is created, which improves the quality of its work.
At runtime physical exercise the nervous system sends executive commands to the muscles, processes information from the muscles and internal organs, and ensures the coordination of organs with each other (their coordinated interaction). As a result of the warm-up, the neuromuscular interaction improves, the speed of reactions, the accuracy and coordination of movements increase, and the processes of learning new motor skills are facilitated.
The speed and intensity of metabolism increases, the rate of breakdown of chemicals increases, the breakdown of which provides energy for muscle contraction. An increase in the rate of decomposition of substances causes an increase in body temperature (hence the concept of "warm up muscles"). An increase in body temperature accelerates the onset of sweating during the main work, thus facilitating the processes of removing decay products from the body and the processes of maintaining body temperature within the physiological norm. Ideal option is the beginning of sweating already during the warm-up.
The activity of the circulatory and respiratory organs increases. These organs provide the working muscles with oxygen and chemicals, the breakdown of which provides the necessary energy for muscle contraction.
The elasticity of muscles and ligaments increases, which reduces the risk of injury.
The activity of the endocrine glands changes, as a result of which hormones enter the blood, many times facilitating and strengthening the necessary pre-working changes in the body
If the warm-up is intense and long enough, an additional amount of blood enters the bloodstream from the places of its reserve storage (the so-called "blood depot"). An increase in the total amount of blood in the bloodstream facilitates the transfer of oxygen and other substances important for the vital activity of the body.
There is a redistribution of blood between working and non-working organs. The blood vessels of the working organs (heart, lungs, working muscles) expand and more blood flows into them. The blood vessels of non-working organs (digestive organs, non-working muscles) are narrowed and significantly less blood flows into them.
In view of the weak blood supply and inhibition of the activity of the digestive organs during more or less intense physical work, it is not recommended to eat food immediately after training and 1.5-2 hours before training.
The blood supply to the brain as a whole remains strictly constant for any kind of activity (!). However, during sufficiently intense muscular work, there is a redistribution of cerebral blood flow between different areas of the brain. Those areas of the brain that control the process of contraction of working muscles and regulate the activity of internal organs involved in ensuring muscle work receive more blood than other areas that are not directly involved in providing muscle activity... Therefore, one can observe, for example, a decrease in higher mental functions (memory, attention, the ability to assimilate new things, and so on) immediately and some time after performing intensive muscular work.
| № | An exercise | The number of repetitions of the exercise | Description | Illustrations and guidelines |
| 1 | Starting position - stand up straight, arms along the body | 4 | Perform on 4 accounts. 1,2,3 - Clench your fingers into fists, raise your hands to your shoulders, trying to strain them as much as possible 4 - hands to lower and unclench fingers | stretching the muscles of the arms |
| 2 | The starting position is to stand up straight, arms extended forward. Clench your fingers into fists. | 6 | Perform on 4 accounts. From the starting position. To the account: For the first 4 counts, make several circular movements with the brushes in one direction For the second 4 counts, make several circular movements with the brushes in the other direction | stretching the muscles of the hands and forearm. |
| 3 | Starting position - arms to the sides | 4 | Perform on 4 accounts. From the starting position. To the account: For the first 4 counts Make circular movements with your hands in one direction On the second 4 counts Make circular movements with your hands in the opposite direction. The elbows remain in place. | |
| 4 | Starting position - hands to shoulders | 4 | Perform on 4 accounts. From the starting position. To the account: For the first 4 counts Make circular movements with the elbows forward. For the second 4 counts Make circular movements with the elbows back | stretching the muscles of the arms, shoulders and chest |
| 5 | Starting position - stretch your arms forward. | 4 | Perform on 4 accounts. From the starting position. To the account: For the first 4 counts Make wide circular movements with straight arms back. On the second 4 counts Make wide circular movements with straight arms forward. | Stretching the muscles shoulder girdle. |
| 6 | The starting position is to clasp your hands in the lock and turn the lock out. | 4 | Perform on 4 accounts. From the starting position. To the account: For the first 4 counts Make circular movements with closed hands to the right. On the second 4 counts Make circular movements with closed hands to the left. |
Stretching the muscles of the arms and hands |
| 7 | Sitting on the floor or on the ground. Bend your knees and connect the feet with the soles, grab the feet with your hands and hold | 4 | Perform on 4 accounts. From the starting position. To the account: 1,2,3 - try to reach your head with socks |
Stretching the groin muscles |
| 8 | Lying on your back on the floor or on the ground, bend your knees. Lean forward and grab one leg just above the knee with both hands | 2 | Perform on 4 accounts. From the starting position. To the account: 1,2,3 - Pull your knee towards your head while leaning forward, bending your neck and back and trying to touch the tip of your nose with your knee. 4 - return to starting position |
Stretches the muscles of the lower back. |
| 9 | Sitting, place the lower leg of your left leg on the thigh of your right. Grab the left foot with both hands, holding the sole with your left hand and the outside of the foot with your right. | 2 | Perform on 4 accounts. From the starting position. To the account: 1,2,3 - Without moving your leg or knee and only bending the foot at the ankle, try to turn it so that it faces the sole upward, and feel tension on the outer surface of the ankle. Make an effort, trying to perform the movement as if you were twisting your foot. 4 - return to starting position Repeat the exercise with the other leg. |
Stretches the muscles of the anterior leg. |
| 10 | Standing, feet shoulder-width apart, arms out to the sides. | 3-5 | Perform on 4 accounts. From the starting position. To the account: 4 counts slope, by 4 - straightening. The same with the other hand and foot |
Stretches the muscles of the trunk. |
| 11 | Standing, legs are slightly apart. | 4 | Perform on 4 accounts. From the starting position. To the account: For the first 4 accounts Raise your arms above your head, with one hand as if trying to reach the ceiling, rising on tiptoes and stretching the whole body. For the second 4 counts Repeat with the other hand. | Stretches the muscles of the shoulder girdle and the whole body. |
| 12 | Stand up against a wall or table for support. Grab your leg from the back with your hand, holding on to the ankle joint. | 2-4 | Perform on 4 accounts. From the starting position. To the account: 1,2,3 - Bending the leg in hip joint, try to bring the heel up as close to the buttocks as possible and try to fix this position with the knee directly behind      Say the same reprise during the same competition! Therefore, if the similarity of the first parody character in a music competition will cause a storm of delight, then do not expect the same reaction to the second, no less similar hero. WELL AND WHAT IS KVN? Now, having overcome the first part, we can say to begin with (how many times - "to begin with"?) That this is some kind of big science. In fact ... M requires a warm-up not "in general", but in compliance with the principle of extreme concreteness. What does it mean? To illustrate the essence of this principle, I will give examples from practice. How did the young jumper O.D., in particular, warm up from a 3-meter springboard? At first, I leisurely ran on the hard surface around the pool (not knowing that such a run contributes to the "clogging" of the muscles, especially the calf and ... whose name is "vicious cool". Its essence is that the fear of failure, more often than not, prevents you from performing a well-needed action (for example, a free throw in basketball), and a poorly executed movement involuntarily increases the feeling of fear that the mistake could be repeated. The heightened fear contributes to the repetition of the mistake, which further reinforces the feeling of fear of this element of sports technique ... |
WARM-UP IN MOTION
The standard beginning of the preparatory part of the physical education lesson involves walking and running in a column one at a time, followed by rebuilding to perform general developmental exercises. But for greater density, variety and emotionality of the lesson, it is useful to also use a warm-up in movement. This form of training requires significant endurance of schoolchildren, but the teacher can always regulate the duration and pace of the exercises.
Warm-up in movement, which does not exclude further exercise on the spot, was tested by us when working with children of different ages: kindergarten, at school, on sports sections and training camps... Monitoring the condition of the trainees is carried out visually, as well as by measuring the pulse and pressure.
Each teacher will easily determine the level permissible load for pupils of different ages, doing a warm-up in motion several times. According to our observations, the pulse rate of students:
1-2 classes should not exceed 114-120 beats / min
3-4 classes should not exceed 120-126 beats / min
5-6 grades should not exceed 132 beats / min
7-8 grades should not exceed 138 beats / min
Pupils in grades 9-11 should preferably keep the heart rate in the range of 138-156 beats / min.
In classes in sports sections with trained senior students, it should be borne in mind that their heart rate can rise to 164 beats / min. It is most convenient to take measurements in just 10 seconds, then multiplying the result by 6.
All the proposed exercises are well known, we have only divided them into groups, from which each teacher can compose a complex for a specific lesson.
Warm-up in movement begins with marching in a column one or two at a time, with walking on toes, on the heels, on the outside of the foot. Whether to use all these exercises in one lesson or choose some of them is up to the teacher. The complex is composed in such a way that running exercises alternated with calm walking, and so that after a rest of 10-15 seconds, to perform exercises for the development of the muscles of the arms, as simpler and allowing to restore breathing.
- WALKING EXERCISES.
AND. For the development of the muscles of the shoulder girdle
1. Claps over your head, hands down.
2. Three springy jerks with hands up and back, hands down.
3. One hand up. A jerk with the arms back, followed by a change in the position of the arms.
4. the same. Four jerks back with hands, followed by a change in the position of the hands.
5. Three springy jerks with straight arms to the sides (hands just above the shoulders), arms down.
6. Hands to the sides. With a crossed movement of the arms in front of the chest, hug yourself by the shoulders (elbows just above the shoulders), arms to the sides.
7. Hands to shoulders. Four hand rotations forward, four backward.
8. Four rotations forward and backward with straight arms.
9. Hands forward. Four rotations with the forearms forward, four backward.
10. Hands to the sides. Four rotations with hands clenched into fists forward, four backward.
11. hands in front of the chest. The fingers of the same name of the right and left hands rest against each other ("SHALASHIK"). Three springy palms approaching each other. On the count "4" - shake the brushes.
B. For the muscles of the trunk
1. Two steps, two springy forward bends.
2. Hands in front of the chest, grip on the fingers. Turns to the side in front of the set leg (elbows just above the shoulders).
3. The same, but hands behind the head.
4 The same, but hands above the head, gripping the fingers.
5. One hand up. Tilt to the side in front standing leg (the hand helps to perform a deeper bend).
B. For the muscles of the legs
1.two steps, two squats, hands on knees.
2. Walking "goose step".
3. Jumping on both legs with forward movement.
4. Jumping on one leg with advancement.
5. Jumping squatting forward.
6. Jumping squat left-right with forward movement.
7. Jumps left-right, two forward.
8. Jumps in the squat: three forward, one back.
9. Walking lunges.
10. Multiple jumps with the movement of the hands from the bottom up and moving forward.
11. Jumping from dance moves "Polkas".
12. Jumping with dance moves "Letki-enki".
13. Jumping legs to the sides along with forward movement.
G. For mixed muscle groups
1. Walking on all fours.
2. Support sitting at the back. Moving feet forward ("cuttlefish).
3. From the support, squatting down, put your hands forward and pushing both legs to come to the support squatting down ("frog").
4. Walking on hands (the partner holds the legs, then the role change).
5. Step, the second step with a turn to the left (right) - sitting down, lying down - sitting down, standing with a turn in the direction of movement (the number of repetitions is determined by the teacher).
6. The same, but after lying down, push up the number of times set for boys and girls.
7. The same, but after lying down - legs to the sides together, a predetermined number of times (performed at the teacher's expense).
2. RUNNING EXERCISES.
1. Running with side steps with the left, right side in the direction of travel.
2. The same. Two steps with the left side, two steps with the right side in the direction of travel.
3. The same. One step with the left side, one step with the right side in the direction of travel.
4. Running cross step left and right side.
5. Running backwards.
6. Running with turns on a signal of 360 degrees, continuing running in the same direction.
7. Running with 180 degree bends and continuing running in the opposite direction.
8. Running, hands to the sides, clenching and unclenching fingers in fists.
9. Running, arms out to the sides. Crossing straight arms in front of the chest.
10. Hands in the "lock". Run, straightening your arms, palms outward, and bending your arms, palms to your chest.
11. Running, raising straight legs forward.
12. Running, lifting the thigh high.
13. Running, throwing the shin back.
14. Running. With blows with the palm of the heel, thrown back. Legs bent at the knee.
15. Rhythmic running with claps. Account: "step, step, two claps!".
16. figured running diagonally, counter-movement, "snake".
17. Game "Become a Guide!" Pupils run in a column one by one with a distance of 1.5 meters between each. At the teacher's signal, the trailing player starts accelerating, running like a "snake" between the runners in front; and becomes a guide. The new student starts accelerating at the teacher's signal after 5 seconds. To save time, you can run in two columns.
LET'S REPEAT: how many and what exercises should be included in each complex, the teacher decides. For example, complexes for grades 1 and 9 may look like this (we give the indices and numbers of exercises).
1 class. 1 - A - 1, even running, 2 - 1, 1 - A - 2, 1 - B - 2, even running, 2 - 5, even running, 2 - 6, 1 - D - 1, 1 - D - 2 , even running, 2 - 16, 2 - 8, 2 - 17, even running, 1 - A - 7, 1 - A - 8, 1 - B - 1, 1 - C - 5, even running, 2 - A - 6, even running; 2-9, even running. 2 -A - 6, even running with the transition to walking.
Grade 9. 1 - A - 4, 1 - B - 1,2,3; 1 - B - 1.2; even running, 1 - B - 4, even running, 1 - B - 6, even running, 2 - 1, even running, 2 - 4, even running, 1 - A - 7,8,9; 1 - B - 8, even running. 1 - A - 10, 2 - 14, 2 - 5.6; uniform running with the transition to walking.
The time allotted for a set of exercises is also determined by the teacher. Depending on the tasks of the lesson, the preparedness and age of the students, it can vary within 5 - 15 minutes.
Of course, the teacher can add his own exercises to the proposed complex. You just need to make sure that it is convenient to perform them under the count or the teacher's commands in the rhythm of counting.
For older students, the complex can be complicated by including overcoming obstacles. For example, it can be jumping on one or both legs through the set across sports hall gymnastic benches, running on benches, running between gymnastic benches placed across the hall.
Obstacles should not disturb the uniformity of movement of the students. While developing a set of warm-up exercises in movement, we tried to include in it crawling on gymnastic benches on the chest, pulling ourselves up with our hands. And the rhythm of movement was immediately disrupted due to the unequal speed of crawling on the benches of the students. A similar picture arose when the students moved along the rails of the gymnastic wall: a queue began to gather at the obstacle, waiting, having received additional rest, there was nothing to do. And instead of a frontal warm-up in motion, it turned out to be a flow-by-group method of work by stations. The meaning of the proposed set of exercises is in a continuous and gradual increase in the load, the development of endurance and the study of the main muscle groups, which is necessary for more effective further training.
The warm-up on the move is very convenient when conducting lessons on school grounds, parks and stadiums, as it does not require time for various rearrangements. It takes at least 5 minutes for students to go outside and return to school, and this has to be reckoned with. The warm-up in motion can be started when approaching the place of study (if this place is outside the school), thereby leaving more time for the main part of the lesson.
Doing a warm-up can protect you from injury and is an important part of your workout routine. A warm-up can consist of absolutely any physical activity that can significantly increase the heart rate, for example, jogging (in the air or just indoors on the spot), cycling (regular or stationary), or jumping rope.
In this article, we present some exercises that will generally prepare your body for training and in a specific way warm the muscles that you plan to work out in each individual lesson. We recommend that you select one or more warm-up exercises for each body part you will be exercising on a given day. Each exercise consists of enough simple movements, which should be performed several times in a row before stopping in the approach. The warm-up part of your session should take 3 to 4 minutes.
Another aspect of the warm-up that is not covered by the exercises below, but which should always be kept in mind when you move on to more heavy weights... Take Anyone's Light Approach strength exercise for each individual body part (weighing about one third or one half of your "working" weight for this exercise).
Many of the exercises below use the basic stance concept. This means: Stand with your feet parallel to the floor, about shoulder width apart, the muscles around the shoulder and knee joints are relaxed, the pelvis is tucked up, and the chin is raised.
1. Warm up the cervical muscles
Head turns
Body position - basic stance. Turn your head from side to side several times, trying to turn it as far as possible.
Head tilts
Main rack. Smoothly tilt your head forward, then return it to vertical position... Don't jerk your shoulders.
2. Warm up the muscles of the shoulder girdle and arms
Shoulder rotation
Main rack. Roll your shoulders up, back and down, forward several times. Then change the direction of travel.
"Shrugs" (shrug)
Main rack. Raise your shoulders as high as possible while inhaling, then exhale sharply while lowering your shoulders just as sharply.
Swing your hands
Main rack. Swing your arms, starting from an overhead position and moving them down to the sides, as well as crossing them in front of the chest. Then wave your arms up and continue.
3. Warm up the muscles of the chest and back
Raising arms forward
Main rack. Connect the brushes in front of you. Inhale deeply, raising your arms above your head, and exhale, returning to the starting position.
Raising arms back
Main rack. Connect the brushes at the bottom behind the back. Inhale, raising them as high and back as possible, exhale, returning to the starting position. Never lean forward.
Raising hands while standing
Main rack. Start by straightening your arms in front of you at chest level. Extend your arms as far back as possible, bringing your shoulder blades together and inhaling. As you exhale, return your arms back to their original position, round your back and shoulders forward, spreading the shoulder blades to the sides.
4. Warm up the muscles of the torso
Twisting
Main rack. Keeping your arms out to the sides, rotate your torso from side to side as quickly as possible, keeping your pelvic girdle motionless. At the same time, try to spread your arms further back.
Twisting with bent arms
Bend your elbows and grasp the shoulders of the same name with the fingers of each hand. Rotate your torso from side to side.
Side bends
Main rack. Lock your hands behind your head and tilt from side to side. Keep the pelvis motionless.
Torso rotation
Basic stance, except that the toes are slightly out to the side rather than parallel. Hands on your hips. Keeping the pelvic girdle still, first bend forward, bending at the waist. Then return to the starting position (standing). Then do the same in turn to the right, back, left. Repeat 3 times, then change the direction of movement.
Bent over torso
Warning:
If you are unwell from any complications in the lower spine, avoid this exercise.
Spread your feet wide, bend your knees slightly and bend forward, bending at the waist so that your torso is in a position parallel to the floor. Lock your hands behind your head. Bring your left elbow to your right knee, then your right elbow to your left knee. As with the warm-up, repeat several times. Be careful not to round your back. Twisting of the pelvic girdle from side to side is allowed.
5. Warm up the muscles of the lower back (lower back)
Forward bends
Warning:
If you are concerned about any complications in the lower spine, avoid this exercise.
Main rack. Lower your chin to your chest and literally bend along the vertebrae, bending as low as possible, then straighten up in the same way. Next, without changing the position of the feet, rotate the torso to the left and repeat the bend, then turn to the right and bend. Be careful not to tense your shoulder muscles as you straighten up after flexing your torso.
All core exercises are also very good at warming up your lower back muscles.
6. Warm up the leg muscles
Straightening the legs forward while standing
Using your right hand to maintain balance, place your left hand on your belt. Straighten your left leg forward, lifting it as high as possible. Then bend your left knee and do the flexion and extension several times. Repeat the procedure with your right foot, now using left hand to maintain balance. Do not relax the knee joint of the supporting leg.
"Dive"
Standing on your left leg, place an emphasis on the floor on both hands and lift your right leg back, bending it at the knee joint. Bend and extend your left leg. Repeat several times. Keep your left foot flat on the floor and do not turn off the knee joint of this leg when you rise to the top of the movement. Change the position of your legs and repeat.
7. Warm up the muscles of the pelvic girdle
Mahi
Maintain balance with your right hand. Swing your left leg back and forth, repeating this several times; then do the same from right to left. Change legs and repeat.
Side lunges
Hands on the belt, feet parallel, wide stand... Make a deep lunge to one side, then to the other, while your feet do not lift off the floor or move them. Do not tilt your torso forward.
8. Warm up the ankle
Rotation of the feet
Holding on to something with your hand to maintain balance, lift your leg off the floor and rotate your free foot first in one direction, then in the other, doing this several times with each leg.
9. Warm up the calf muscles
Rise on toes
Raise on the toes of both feet, maintaining balance, holding on to some kind of stable support. Lower and raise your heels while keeping your feet parallel. Repeat with the toes turned out, then with the socks in.
Of course, this is not a complete list of exercises, but only the main ones from your possible warm-up complex.
Warm up
A warm-up is an introductory part of a workout in the gym. It prepares the body for more intense stress.
A set of warm-up exercises is effective in and of itself. Performing it daily and combining it with a rational diet, you will soon achieve results, even if you do not work out in the gym (although classes in the gym will help you quickly adjust your figure in those places where it is needed).
You can learn and remember these exercises quickly enough, and when one exercise flows smoothly from the other, then the whole complex will be performed continuously (This method of performing a sequence of several exercises is called streaming) and look like a single whole.
As in any lesson, a warm-up is required, but not any, but one that can avoid and protect you from injury. You cannot overload yourself with just one warm-up. It takes 10-15 minutes to complete it. Everything is done in a standard position - feet shoulder width apart (!).
Warm-up procedure:
a) Head
Circular movements clockwise and counterclockwise + tilts to the right, left, forward, backward, diagonally. Standard position.
b) Brushes (the most needed thing)
Clench into fists and make movements clockwise and counterclockwise, warm up your palms. The brushes should not be cold due to possible stretching of the tendons, special attention should be paid to the wrists (so far they are not strong with us and therefore any careless movement will affect them - 100% stretching), lock the brushes in the lock, bend them up and down. You yourself should feel that the brushes are warmed up. Standard position.
c) Shoulder girdle
Place your hands on your shoulders - make 10 turns forward, backward. Standard position. Now swing your arms back and forth.
Standard position. Now raise your hands to shoulder level (arms parallel to the body) 1,2 - take them back 3,4 - straighten them and spread them back (remember the signal with your elbow if you want to hit someone).
d) Slopes
Standard position. Hands on the belt. We make bends to the right and left, forward, backward. Now the same thing, only the hands are no longer on the belt, but follow your inclinations, i.e. we reach the floor, left leg, right leg with our hands - warming up the lower back.
Standard position. Hands on the belt. Legs do not move - turns the body to the largest possible angle from the starting position to the left and right. Standard position. Concluding - circular movements of the pelvis clockwise and counterclockwise. Pull the muscles properly (it should hurt you a little - this is a consequence of the fact that the muscles are currently being stretched, this is good)
e) Exercises
Spread your legs wider. Lean forward and reach the floor with both hands (as long as possible, try to put both palms on the floor without any tension)
Legs together. Tilt your head to your knees (also as far as you can - it never works right away, the knees will bend a little - this movement cannot be ideally performed), later try to fix this position for 5-10 seconds.
Sit on the floor. Legs together. Make the above movements only from this position - everyone does it differently. The Lotus Pose warms up muscles very well. Stand up. Very good. The warm-up is almost over.
Stand up straight. Legs together. Swing alternately with your left and right feet forward, taking one or two steps forward. Also make swinging movements to the right and left from a standing position.
Squat down. Move your right leg to the right. Slowly move your center of gravity onto it, moving parallel to the floor. Then move to your left foot.
Relax your legs, shake them. The final stage is the feet. Support - any wall. Place your hands on it and move your legs back. Shift from foot to foot (slowly and then a little faster, but not quite). Walk around on the inside of your foot and on the outside. Inhale - exhale. The warm-up is over. Thank! You did it - it's not difficult at all.
NO POWER LOAD: pull-ups, push-ups, squats; this is just a warm-up.
Performing a daily set of warm-up exercises, you can lose weight and improve your figure. It will help normalize blood circulation and strengthen joints, develop muscle strength and tone. Your posture will improve, your gait will change, and your figure will improve as a result.
Rules to be followed:
You cannot eat shortly before training, and if necessary, then the food should be light and there should be little of it.
If you want to get things done, exercise daily. It will take you 10-15 minutes a day. Perform each exercise one time at the beginning, and then gradually increase the number of repetitions and approaches until you reach the maximum values \u200b\u200brecommended for each exercise. When you master the technique of movement, try to do the exercise at a higher pace, put more strength, find in each exercise your “zest” and highlight it. This will increase the efficiency of the complex.
Try barefoot exercise. Working barefoot, you train the soles of your feet: they increase sensitivity, develop a sense of balance, at the same time train the foot itself, toes more effectively, and strengthen the ankle joint.
At first, do exercises on a support (chair back, doorknob, table) to increase stability. Then, when you have mastered the complex, you can give up support and perform exercises in a free stance. The impact of each exercise is directed to a certain part of the body, and if at first it will be difficult for you to perform the exercises technically correctly, then, working without support, you will begin to bend, bend over; that is, to perform compensatory movements, and the muscle group to which the exercise is directed will not train effectively enough. For the same reasons, it is recommended that exercises 2, 3, 4, 5, and 6 be performed while sitting on a chair in the early stages of training.
Abdominal exercises are performed at the very end. The sequence of exercises in the warm-up complex follows the “top down” or “crown to heels” principle. Exercises for the abdominal muscles are quite difficult and tedious, so they are performed at the end of the complex.
Protect the spine from mechanical damage. When doing exercises on your back, take care of protecting your spine. The shape of the vertebrae, their size and rigidity indicate how vital mechanical protection of the spinal cord and the nerves inside them is. And even with this protection, your spine requires special attention, so a layer is needed between your back and the hard surface on which you lie. Supine exercises should be done on a carpeted surface. Take care that the mat does not slip when performing movements. When doing abdominal exercises, try to press your lower back to the floor whenever possible.
Never exercise through pain. Pain is a warning to the body that there is a danger to health. You should stop exercising and rest, and possibly seek medical attention.
Do not exercise during pregnancy. If you have ever suffered from high blood pressure, heart disease, or other diseases of the internal organs or musculoskeletal system, do not start exercising without talking to your doctor.
As a result of the warm-up, the body's current performance increases (that is, the ability to perform a certain amount of work at the moment).
Experimental studies have confirmed that without a preliminary warm-up, a person or an animal is able to do much less work than after a competently performed warm-up.
Quite funny are the statements of my students who do not want to warm up before, for example, a track and field cross-country, fearing “to get tired during the warm-up and because of this show a bad result” (!)
Physiological shifts caused by the warm-up do not disappear immediately after its termination, but a few more minutes or several tens of minutes remain, depending on the nature of the warm-up performed (the greater the changes in the body caused by the warm-up, the longer its traces remain). Therefore, you can not be afraid to finish the warm-up 10-15 minutes (and more - up to 40 minutes if the warm-up was intense and long) before the start of the main work, if necessary (usually it is necessary at competitions when you do not know the exact start time) ... If a lesson or competition is held in cold conditions (on the street or in a cold hall), then the interval between the end of the warm-up and the beginning of the main work should be reduced to 5-10 minutes, and after the warm-up it is necessary to dress warmly in order to avoid a decrease in body temperature. If there is no need to make an interval between the warm-up and the main part of the workout, it is recommended to start the main work 3 minutes after the end of the warm-up.
Basic warm-up rules
The warm-up should consist of general and special parts.
The general part is aimed at increasing the activity of physiological systems that ensure the performance of muscle work (nervous, motor, respiratory, cardiovascular, endocrine glands, thermoregulation, excretion). The main part of the warm-up can be almost the same in all sports.
The special part provides specific training for precisely those nerve centers and links of the motor apparatus that will participate in the upcoming activity. The special part should contain elements of the upcoming activity. For example, in team sports, it should reflect the specific features of the subsequent situational activity, and in power sports, ensure the preparation of muscles for working with weights.
The duration of the warm-up depends on the nature of the work to be done, but should not be less than 10 or more than 50 minutes.
Warming up should not cause fatigue and body temperature rise above 380 C.
Warming up before the competition is very important. In these cases, the warm-up not only prepares the physiological systems of the body for the upcoming work, but also regulates the degree of neuropsychic tension before the start, preventing the development of starting fever or starting apathy, and causing (as a rule) the so-called state of alertness.
Warm-up duration
The optimal duration of the warm-up and the duration of the interval between its end and the beginning of work is determined by many factors: the nature of the upcoming work (sport), the functional state (fitness) of the athlete, external factors (air temperature, humidity, etc.), age, gender and the scale of the competition ( regional championship, European Championship, World Championship or Olympic Games). The duration of the warm-up is strictly individual.
The impact of warm-up on the body
Warm-up helps to increase the rate of enzymatic reactions and metabolic rate, accelerate blood and lymph circulation and thermoregulation. This increases the ability of connective tissues (especially muscles, ligaments, tendons) to stretch. Skeletal muscle excitability and lability also increases. Warm-up is of particular importance for the activity of functional systems that ensure the body's aerobic performance. An increase in temperature contributes to a more intense dissociation of oxyhemoglobin in tissues.
The heart rate (HR) during warm-up can increase to 160-180 beats / min. The rest interval between the warm-up and the beginning of the athlete's performance is important - it should not be more than 15 minutes. A longer rest interval leads to the restoration of all functional systems, especially the cardiorespiratory and thermoregulatory systems.
Warm-up and fatigue
It should be noted that a person spends energy on any physical work (load) and warm-up is no exception, so it should not be tiring. Therefore, with the general part of the warm-up, the athlete should wear a training (preferably woolen) suit, and on a cool day with the wind, also a windproof suit.
Warm-up should be carried out before sweating, hence the term "warming up" is used in a sports environment: sweating contributes to the establishment of the required level of heat regulation, as well as better provision of excretory functions.
Warm-up intensity
During warm-up, not only the volume of work is of great importance, but also the rhythm of movements and the intensity of their implementation corresponding to the forthcoming exercise (type of activity). The optimal rhythm and intensity of movements ensure both the establishment of intermuscular coordination and the interaction of the functional units that make up each muscle. Relaxation and stretching exercises are important for improving coordination of movements.
Depending on the pace, rhythm and duration of the warm-up can affect the psycho-emotional state of the athlete. The reaction of the central nervous system to a warm-up is assessed as a state of: 1) combat readiness; 2) pre-start fever; and 3) pre-start apathy. In sports, as in any activity, there is excitement - this is a normal physiological state. It is inherent in every athlete, regardless of age, gender and qualifications. Pre-start apathy is a painful condition: either the athlete is poorly trained, or has suffered some kind of illness and is in poor physical shape. If an athlete is in bad shape, that is, poorly prepared functionally, then no warm-up, no motivation to perform successfully in competitions will help him.
Is there anything you can substitute for a warm-up?
Not. Neither massage nor sauna can replace it. During the warm-up, not only the muscles "warm up", but also, most importantly, the heart rate, blood pressure and other functional indicators increase, which are then called upon to "work" at a high heart rate after the warm-up (from 160 to 200 beats / min). And massage and sauna are passive procedures.
After warm-up and rest, when participating in competitions, the heart rate should not be lower than 130 beats / min, this is especially important for athletes performing in cyclic sports (running, rowing, swimming, cycling, cross-country skiing, etc.), otherwise the process of working out drags on and often in poorly trained athletes or athletes who have suffered from diseases, pain occurs in the right hypochondrium or even in the region of the heart or colic in the abdominal cavity, etc.
Our studies in 18 sports have shown that an athlete performs in competitions (cyclic sports; wrestling, boxing and other types) at a heart rate of 160 to 200 beats / min and above, pulmonary ventilation increases to 100-160 l / min and more.
The importance of warm-up when engaging in physical exercise
warm-up fatigue physical exercise
During the warm-up, the body undergoes such changes that best prepare it for the upcoming physical work. If we neglect the warm-up, these changes will occur directly during the performance of the main activity, reducing its effectiveness. In addition, when working without a preliminary warm-up, the risk of injury is extremely high (and in sick people - attacks of the disease).
The main changes in the body that occur during warm-up:
Optimal excitability of the central nervous system is created, which improves the quality of its work.
During exercise, the nervous system sends executive commands to the muscles, processes information from the muscles and internal organs, and ensures the coordination of organs with each other (their coordinated interaction). As a result of the warm-up, the neuromuscular interaction improves, the speed of reactions, the accuracy and coordination of movements increase, and the processes of learning new motor skills are facilitated.
The speed and intensity of metabolism increases, the rate of breakdown of chemicals increases, the breakdown of which provides energy for muscle contraction. An increase in the rate of decomposition of substances causes an increase in body temperature (hence the concept of "warm up muscles"). An increase in body temperature accelerates the onset of sweating during the main work, thus facilitating the processes of removing decay products from the body and the processes of maintaining body temperature within the physiological norm. The ideal option is to start sweating as you warm up.
The activity of the circulatory and respiratory organs increases. These organs provide the working muscles with oxygen and chemicals, the breakdown of which provides the necessary energy for muscle contraction.
The elasticity of muscles and ligaments increases, which reduces the risk of injury.
The activity of the endocrine glands changes, as a result of which hormones enter the blood, many times facilitating and strengthening the necessary pre-working changes in the body
If the warm-up is intense and long enough, an additional amount of blood enters the bloodstream from the places of its reserve storage (the so-called "blood depot"). An increase in the total amount of blood in the bloodstream facilitates the transfer of oxygen and other substances important for the vital activity of the body.
There is a redistribution of blood between working and non-working organs. The blood vessels of the working organs (heart, lungs, working muscles) expand and more blood flows into them. The blood vessels of non-working organs (digestive organs, non-working muscles) are narrowed and significantly less blood flows into them.
In view of the weak blood supply and inhibition of the activity of the digestive organs during more or less intense physical work, it is not recommended to eat food immediately after training and 1.5-2 hours before training.
The blood supply to the brain as a whole remains strictly constant for any kind of activity (!). However, during sufficiently intense muscular work, there is a redistribution of cerebral blood flow between different areas of the brain. Those areas of the brain that control the process of contraction of working muscles and regulate the activity of internal organs involved in ensuring muscle work receive more blood than other areas that are not directly involved in providing muscle activity. Therefore, one can observe, for example, a decrease in higher mental functions (memory, attention, the ability to assimilate new things, and so on) immediately and some time after performing intensive muscular work.
| № | An exercise | The number of repetitions of the exercise | Description | Illustrations and guidelines |
| 1 | Starting position - stand up straight, arms along the body | 4 | Perform on 4 accounts. 1,2,3 - Clench your fingers into fists, raise your hands to your shoulders, trying to strain them as much as possible 4 - hands to lower and unclench fingers | stretching the muscles of the arms |
| 2 | The starting position is to stand up straight, arms extended forward. Clench your fingers into fists. | 6 | Perform on 4 accounts. From the starting position. To the account: For the first 4 counts, make several circular movements with the brushes in one direction For the second 4 counts, make several circular movements with the brushes in the other direction | stretching the muscles of the hands and forearm. |
| 3 | Starting position - arms to the sides | 4 | Perform on 4 accounts. From the starting position. To the account: For the first 4 counts Make circular movements with your hands in one direction On the second 4 counts Make circular movements with your hands in the opposite direction. The elbows remain in place. | |
| 4 | Starting position - hands to shoulders | 4 | Perform on 4 accounts. From the starting position. To the account: For the first 4 counts Make circular movements with the elbows forward. For the second 4 counts Make circular movements with the elbows back | stretching the muscles of the arms, shoulders and chest |
| 5 | Starting position - stretch your arms forward. | 4 | Perform on 4 accounts. From the starting position. To the account: For the first 4 counts Make wide circular movements with straight arms back. On the second 4 counts Make wide circular movements with straight arms forward. | Stretching the muscles of the shoulder girdle. |
| 6 | The starting position is to clasp your hands in the lock and turn the lock out. | 4 | Perform on 4 accounts. From the starting position. To the account: For the first 4 counts Make circular movements with closed hands to the right. On the second 4 counts Make circular movements with closed hands to the left. | Stretching the muscles of the arms and hands |
| 7 | Sitting on the floor or on the ground. Bend your knees and connect the feet with the soles, grab the feet with your hands and hold | 4 | Perform on 4 accounts. From the starting position. To the account: 1,2,3 - try to reach your head with socks | Stretching the groin muscles |
| 8 | Lying on your back on the floor or on the ground, bend your knees. Lean forward and grab one leg just above the knee with both hands | 2 | Perform on 4 accounts. From the starting position. To the account: 1,2,3 - Pull your knee towards your head while leaning forward, bending your neck and back and trying to touch the tip of your nose with your knee. 4 - return to starting position | Stretches the muscles of the lower back. |
| 9 | Sitting, place the lower leg of your left leg on the thigh of your right. Grab the left foot with both hands, holding the sole with your left hand and the outside of the foot with your right. | 2 | Perform on 4 accounts. From the starting position. To the account: 1,2,3 - Without moving your leg or knee and only bending the foot at the ankle, try to turn it so that it faces the sole upward, and feel tension on the outer surface of the ankle. Make an effort, trying to perform the movement as if you were twisting your foot. 4 - return to starting position Repeat the exercise with the other leg. | Stretches the muscles of the anterior leg. |
| 10 | Standing, feet shoulder-width apart, arms out to the sides. | 3-5 | Perform on 4 accounts. From the starting position. To the account: 4 counts slope, by 4 - straightening. The same with the other hand and foot | Stretches the muscles of the trunk. |
| 11 | Standing, legs are slightly apart. | 4 | Perform on 4 accounts. From the starting position. To the account: For the first 4 accounts Raise your arms above your head, with one hand as if trying to reach the ceiling, rising on tiptoes and stretching the whole body. For the second 4 counts Repeat with the other hand. | Stretches the muscles of the shoulder girdle and the whole body. |
| 12 | Stand up against a wall or table for support. Grab your leg from the back with your hand, holding on to the ankle joint. | 2-4 | Perform on 4 accounts. From the starting position. To the account: 1,2,3 - Bending the leg at the hip joint, try to pull the heel up as close to the buttocks as possible and try to fix this position with the knee directly behind 4 - return to starting position Repeat with the other leg. | Stretches the quadriceps femoris and anterior tibialis. |