Warming up in a physical education lesson is a simple but necessary thing. It is she who allows you to prepare the muscles for physical exercise and protects children from getting all kinds of injuries in the process.
Warm-up on physical education
Warm-up is the basis of physical education, and it should cover the whole body to the maximum. However, this does not take a long time, and the standard version covers only 10-15 minutes of lesson time. In addition to the main program, it is worth including an enhanced warm-up for those muscle groups that will be involved in the lesson: for example, before running, pay great attention to the warm-up of the legs.
So, the standard warm-up for the school is performed from the main position of the legs shoulder-width apart, feet parallel to each other, arms along the body or on the hips:
- head tilts back and forth by 4 counts (8-12 times);
- head tilts to the right and left by 4 counts (8-12 times);
- turns of the head to the sides by 4 counts (8-12 times);
- head rotation in a circle 2 times in both directions;
- arms to the shoulders, rotation of the shoulders back and forth for 4 counts (8-12 times);
- warm-up of the wrists - rotation in both directions 2-4 times;
- warm-up elbows - rotation in both directions 4 times;
- rotation in the lower back in a circle 2-4 times in each direction;
- tilts of the body back and forth by 4 counts (8 times);
- tilts of the body to the right and left by 4 counts (8 times);
- warm-up of the ankle joints - rotation clockwise and counterclockwise in 4 circles in each direction;
- a similar warm-up for the hip joints;
- put your hands over your knees and rotate in the knee joint for 2-4 circles in each direction;
- performing classic forward lunges - 8 times for each leg;
- leg swings - 10-15 swings for each leg.
If there is a need to spend a physical education-minute in another activity, for example, a warm-up 
in an English lesson, you can leave only those exercises that affect the neck, shoulders and arms, and also add clenching and unclenching of the fists to warm up the hands.
Fun warm-up for kids
Small children do not really like ordinary warm-ups, but if you turn on cheerful cheerful music for a while, then even the most ordinary warm-up will go off with a bang. Another good move is to invite one of the students to warm up themselves (of course, you need to prompt correct exercises). In this case, in elementary school, warm-up is also treated with great interest.
Warm-up is an important component and an obligatory stage before any workout, on which the readiness of the whole organism depends and the achievement of an effective result after the main exercises. Warm-up exercises gradually warm up the muscles, preparing the body and body for stress.
Warm-up goal
Warm-up - Pre-workout exercises to:
- Stretching the muscles of the body, preventing injury when working with your own or additional weight;
- Improving the work of the cardiovascular system, dilating blood vessels and increasing the heart rate for better blood supply to the body;
- Acceleration of metabolism;
- It has a positive effect on the nervous system and improves the mood for sports.
Warm-up rules
Warm-up exercises accelerate blood circulation and widen the range of motion of the joints, helping to prevent injury. Warm-up exercises must be selected taking into account age, health status, body type, and muscle group being trained. The warm-up can be divided into groups:
Universal or general. Performed before any physical exercise, preparing the entire body for training.
Special. Aimed at maximum warming up of the muscles that will be worked out in training.
Stretching. A popular form of body warming, it improves muscle extensibility and joint mobility. It is displayed in a separate group, although its elements may be present in the general warm-up complex.
Basic rules for all types of warm-up:
- Exercise should be simple.
- The duration of a body warming up session should be about 15 minutes.
- Warm-up begins with the upper body, gradually moving to the lower body.
Warm-up exercises
The first set of exercises under consideration is considered universal and suitable for most people, before any workouts, both in the gym and when working out at home.
Warm up the neck.
Warm up the muscles of the shoulders and arms:
Warm up the chest and back muscles:
Stand straight, arms bent at the elbows, place perpendicular to the body at chest level. Pull your shoulders back as far as possible, unbending the elbows of your arms, while simultaneously turning to the side, trying to close your shoulder blades. Return to the starting stance and resume movements with a turn in the opposite direction. 
Lower back warm-up:
Warm up legs:
A set of warm-up stretching exercises
What kind of warm-up to choose depends on the complexity of the main workout and the muscle group being trained. In any case, if you skip the warm-up and move on to basic exercises, there is a great risk of injury or muscle tear. At the same time, you should not exhaust yourself with warm-up exercises. She needs to prepare her body for a full workout, not exhaust in front of her.
COMPLEX No. 1
1.A set of exercises daily morning exercises .
COMPLEX No. 2
2. A set of exercises for the formation of correct posture.
Exercises of this complex can be performed from 1 to 6 times a day, repeating each of them 4-5 times at a slow pace, until feasible pain (if any), with the maximum possible range of motion. At first, the voltage should be from 2 to 4 seconds, gradually increase to 8-10 seconds.
1.I.P. (Initial position) - stand feet apart, hands in front of the chest, fingers intertwined in the lock. Turn the torso, head, arms to the right; then stretch your arms forward, twisting your palms away from you, with a static hold to the right, exhale. The same to the left.
2.I.P. - the same. Hands forward, then, turning the torso and head to the right, take the right elbow back, twisting the palms away from you. With the left hand, press on the right hand with tension (while looking at the right elbow so that the neck muscles tighten), exhale. The same to the left.
3.Turn the torso to the right, raise your arms above your right shoulder, twisting your hands with your palms away from you. Press with your left hand on your right hand, exhale. The same to the left.
4. I.P.-stand feet apart, hands behind the head, fingers in the "lock". Turn the torso to the left, spread the elbows, bend in the SP, bring the elbows together, tilt the head down, press the back of the head with your brushes several times. The same to the right.
5. I.P.-stand feet apart, hands down into the "lock". Make a circle with your hands to the right, while turning the brushes outward. The same to the left.
6. Exercises with a gymnastic stick. I.P. - standing feet apart, gymnast. stick at the bottom. Turning the torso to the right, stretch the right hand up and to the side. Press the stick with your left hand, exhale. The same to the left.
7.I.P. - standing feet apart, stick down, grip on top. Raise your arms up above your head, make three tilts of the torso forward, three back, three to the right, three to the left, then three turns of the torso to the right and three to the left. After each series of movements, exhale.
8.I.P. - stand feet apart, stick behind the back below. Make three turns of the torso to the right, pressing with a stick on the left thigh. The same to the left.
9.I.P. - standing feet together, stick on shoulders. Make three tilts of the body to the right, left, forward and backward, then three turns of the body to the right and left, while bending the knees. After each series of movements, exhale.
10.I.P.-gray on heels, hands in front of you. Put your right hand over the top behind your back, and your left hand through the bottom, hands into the "lock". Hold the pose for 5 seconds. The same by changing the position of the hands.
11.I.P. - lying on your back, arms along the body. Slowly group together, while taking a deep breath. Exhale slowly, returning to I.P.
COMPLEX No. 3
3.A set of exercises to develop flexibility
All exercises should be performed in order without breaks or with very short breaks if you really want to take a break.
Exercise # 1: Put your feet shoulder-width apart, hands on your waist. Perform tilts left and right. 12 times.
Exercise # 2: Put your feet shoulder-width apart, hands on your belt - circular rotation of the body. 8 times to the left, 8 times to the right.
Exercise # 3: Put your feet together, hands on your knees - circular knee rotations. 8 times to the left, 8 times to the right.
Exercise # 4: Bend one leg forward, hands on the belt - circular rotations with a leg bent at the knee. 8 times with one leg, then 8 times with the other leg.
Exercise # 5: Put your feet together - lean forward. Perform 12 springy movements.
Exercise # 6: Put your feet at double shoulder width - forward bends. Perform 12 springy movements.
Exercise # 7: Lunge to the side. Shift the body weight to the right leg, extend the left leg, then change the position of the legs. 12 times.
Exercise # 8: Put your feet one and a half shoulder width apart, grab your feet with your hands, trying to sit down as low as possible, straightening your back and bringing your pelvis forward. Run for 1 minute.
Exercise # 9: Get on your knees, grab your hands in the castle. Perform squats right and left, alternately touching the floor with the buttocks. 6 times in each direction.
Exercise # 10: Sit on the floor, put your legs together and perform 12 springy forward bends.
Exercise # 11: Sit on the floor and spread straight legs to the sides, perform springy forward bends. 12 times.
Exercise # 12: Sit on the floor, extend the left leg, bend the right leg and take it back, tilt forward. Make 12 springy bends and change legs.
Exercise # 13: Sit on the floor, weave into a "lotus" and bend forward. 12 times.
Exercise # 14: Sit on the floor, join your feet together, then spread your legs to the sides with your elbows. 16 times
Exercise # 15: Lie on your stomach, bend your elbows. Straighten your arms, bend your back, raise your head up. Hold this position for 30 seconds.
Exercise # 16: Lie on your stomach, grab your feet with your hands. Bend your back, raise your head up. Hold this position for 30 seconds.
Exercise # 17: Lie on your stomach, bend your knees. Straighten your arms, arch your back. Hold this position for 30 seconds.
Exercise # 18: Perform "gymnastic bridge". Hold this position for 30 seconds.
Exercise # 19: Put your feet together, bend forward. Hold this position for 30 seconds.
COMPLEX No. 4
4. A set of exercises for the development of coordination of movement.
1. Standing at the mirror, hands up - inhale, lower - exhale.
2.Steam hand forward, left to the side, then change hands.
3. Touch the tip of the nose with the index finger of the left hand, then the right, with closed eyes.
4. Hands to the shoulders, right leg to the side on the toe, arms to the sides, put the leg. Then also with the right foot.
5. Roll the ball with one foot, then the other.
6. Walking with a high knee lift.
7. Throwing a small ball into the hoop.
8. The ball hits the target, first with one hand, then with the other.
9. Throwing the ball over the head while walking in a circle.
10. Standing, toss the ball up, make a full turn with the body and catch the ball.
11. Hands to the sides, feet together. Stand on one leg for 5 seconds, then on the other.
12. Walking and breathing exercises.
COMPLEX No. 5
5. A set of relaxation exercises.
Psychologists offer a comprehensive psychological and pedagogical program "Let's get ready for exams." Its goal is to help students finish the school year in the best possible psychophysical form.
The most important part of this program is a special psychophysical training, in particular, mastering the technique of relaxation exercises. We propose to perform this set of exercises for all future examiners. Good luck to you!
E. Jacobson's progressive relaxation method
The method eliminates anxiety in stressful situations.
The relaxation process goes through the following phases.
I. Trying to relax.
II. Relaxation.
III. Observing the transition from tension to relaxation.
IV. "Experience of relaxation." Relaxation occurs in stages:
Stage 1 - relaxation of the arm muscles.
Stage 2 - relaxation of the leg muscles.
Stage 3 - work on breathing.
Stage 4 - relaxation of the forehead muscles.
Stage 5 - relaxation of the muscles of the eyes.
Stage 6 - relaxation of the muscles of the speech apparatus.
Each stage of relaxation is associated with specific exercises. Mastering these techniques will help schoolchildren in the shortest possible time to restore neuropsychic balance, to feel rested and full of energy.
Relaxation of the arm muscles (4-5 minutes)
Make yourself comfortable (sitting or lying). Relax as much as you can. With complete relaxation, clench your right palm into a fist, while controlling the degree of compression, feel the tension of the muscles of the hand, forearm - then unclench your fist and feel relaxation. Compare your feelings.
Once again clench your fist as tightly as possible - and hold the tension. Unclench your bell, try to achieve deep relaxation. Compare your feelings.
Repeat with your left hand. During this time, the entire body remains completely relaxed.
Clench the fingers of both hands into a fist. Feel the tension in your fingers, forearms. Unclench your fingers, relax. Compare your feelings. Continue relaxing.
Bend your right arm at the elbow and contract your biceps. Tighten your biceps as much as possible, control the tension in your biceps. Extend your elbow, relax your biceps and feel the difference. Try to feel the relaxation of your biceps as much as possible. Stretch your biceps again, maintain the tension, feel the degree of tension. Relax completely. Compare your feelings.
Constantly focus your attention on the sensations of tension and relaxation.
Repeat the same with your left hand.
Repeat the same thing with both hands at the same time.
Vary the degree and duration of muscle tension before relaxing. Compare your feelings.
Stretch your arms forward and feel the pull of your triceps. Return your hands to their original position, relax, feel the difference in sensations. Repeat one more time. Compare your feelings again.
Now try to completely loosen the muscles in your arms without straining beforehand. Continue to relax more and more, achieve deeper relaxation. Notice the feeling of warmth and heaviness in your arms as you relax. Say to yourself, "Hands are relaxed and heavy ... relaxed and heavy."
Relaxation of the muscles of the neck and back (4-5 minutes)
Concentrate on the muscles in your neck. Tilt your head back as much as possible, feel the tension in your neck. Turn the head to the left until it stops. Note the voltage. Turn your head to the right to failure, feel the tension. Return your head to its original position. Relax. Compare your feelings.
Tilt your head forward, touch your chest under the beard. Feel the tension in your neck. Return your head to its original position. Relax, feel warm and relaxed.
Raise your shoulders to your ears, bring your shoulder blades together without straining your arms. Make a circular motion with your shoulders with maximum amplitude. Return your shoulders to their original position. Relax. Experience the pleasant contrast between tension and relaxation.
Arch the spine in an arc and feel the tension along the spine. Return to the starting position. Feel the relaxation, it spreads all over your back. "The back is heavy and warm." Feel the pleasant warmth ...
Relaxation of the lower body (4-5 minutes)
Concentrate on your lower body. Tighten your glutes and thighs, pressing your heels firmly against the support. Relax ... notice the difference in sensation. Tighten and relax your hips again. Keep them tense.
Keeping tension in the buttocks and thighs, bend your feet, socks - towards yourself, feel the tension of the calf muscles. Relax. Deeper ... deeper.
Feel the relaxation of all the muscles in your lower body. Notice how your legs feel heavy as you relax. "Legs are weak and heavy." Feel the warmth spreading through your legs. "The legs are heavy and warm."
COMPLEX No. 6
6. A complex of general developmental exercises without apparatus.
Repetition of each exercise 6-10 times.
1. I.P. (Initial position) - standing, arms along the body. Walking in place, picking up the pace, then slowing down. 1 minute.
2.I.P. - standing, raise your hands up, take your leg back to the toe - bend - inhale, lower your hands, put your leg up - exhale.
3.I.P. - standing, arms set aside, circular movements of the arms in the shoulder joints back and forth, do not hold your breath.
4.I.P. - legs apart, right arm up, two tilts springy to the left, change the position of the hands.
5.I.P. - standing, spread your arms to the sides - inhale, clasp yourself by the shoulders - extended exhalation.
6.I.P. - standing, legs apart, hands on the waist. Lunge to the side, arms forward - exhale, return to I.P. - inhale.
7.I.P. - standing. Hands straight in front of you, with the toe of your left leg, reach the right hand, do not bend your knees.
8.I.P. - standing, hands down. Leap legs apart, clap hands over head.
9.I.P. - standing, light jogging in place with the transition to walking. 30 sec.
10.I.P. - standing, arms along the body, spread your arms to the sides - inhale slightly bend forward, lower your relaxed arms to shake them - exhale.
COMPLEX No. 7
7. A set of exercises for the prevention of flat feet.
2 times a day for 20 minutes Repeatability 8-10 times
1.Check your posture.
2. Walking with correct posture.
3. Walking on toes, hands on the waist.
4. Walking cross step.
5. Walking on the outer arch of the foot "clubfoot".
6. Standing with a gymnastic stick with a grip on top, feet shoulder-width apart, rise on toes, stick up - stretch.
7. Stick up, start by the shoulder blades, up again, lower.
8. Walking on a stick sideways, hands on a belt.
9. Stick from behind, grip from below, take the stick back, reduce shoulder blades, rising on toes, small jerks of the body.
10. Stick on shoulder blades, squats with a straight back.
11. Sitting on a chair, bend your toes.
12. Bucking sand, feet shoulder-width apart, with the arch of the foot.
13. Shifting small objects with the left and right feet.
14. Sitting on a chair, hands behind your head, get up from the chair, stand, sit down again.
15. Standing, hands on the belt, roll from heel to toe.
16. Sitting on a chair, arms to the sides - inhale - bend forward, reach for your toes - exhale.
17.Free walking. Standing, arms up - inhale, arms down - exhale.
COMPLEX No. 8
8. A set of physical training pause exercises.
Physical training pause complex can be composed like this:
a) walking in place with hand movements;
b) pull-up exercises;
c) jumping or running in place;
d) tilts or turns of the body;
e) squats, lunges back and forth, to the sides;
f) opposite movements with the hands up, to the sides, in a circle;
g) exercises to relax the muscles of the arms and trunk;
h) walking in place with tasks for attention.
Special eye exercises can also be used to prevent myopia.
Complex 1
I. p. (Starting position) - standing, hands behind, fingers in the lock. 1-2 - taking hands and head back, bend - inhale. 3-4 - in I. p. - exhale. Repeat 4-6 times.
I. p. - standing. Frequent blinking for 10-15 seconds.
I. p. - standing, hands to shoulders. Circular movements in one direction and the other. Repeat 6-8 times in each direction.
I. p. - while standing, keep your head straight. Look up, then down, without changing the position of the head. Repeat 6-7 times.
I. p. - standing, 1 - half squat; 2 - I. p. Repeat 10-12 times.
I. p. - while standing, keep your finger in front of your nose at a distance of 25-30 cm, look from a distant object (look out the window) to your finger and back for 30-40 seconds. Execute immediately.
Complex 2
1. I. p. (Starting position) - standing. 1 - take the bent arms back, connect the shoulder blades - inhale, 2 - arms forward, as if hugging yourself - exhale. Repeat 8-10 times.
I. p. - standing. Close your eyes, close your eyes tightly for 1-2 seconds, then open your eyes. Repeat 8-10 times.
I. p. - standing, hands to shoulders. Circular movements in one direction and the other. Repeat 6-8 times with each hand.
I. p. - standing. Circular movements of the eyes in one direction and the other. Repeat 10-15 times in each direction.
I. p. - standing, legs apart. 1-3 - tilts of the body to the side and return to I. p. repeat 4-6 times in each direction.
I. p. - while standing, hold the index finger of the right hand in front of the nose at a distance of 25-30 cm. Look at the finger for 4-6 seconds, then close the eyes with the palm of the left hand for 4-6 seconds. Look at the finger with the right eye, then close the left eye and look at the finger with both eyes. Do the same, but close the right eye. Repeat 4-6 times.
COMPLEX No. 9
9.A set of general developmental exercises with a subject (subject of choice)
Small ball exercises:
1. I. p. - o.s. ball in his left hand. 1-2 - arcs outward, arms up, 3-4 - arcs outward, hands down, behind the back pass the ball into the right hand, exhale (8 times).
2. I. p. - stand feet apart, arms to the sides. The ball is in the left hand. 1- tilt to the right leg, hands down, pass the ball into the right hand behind the leg, exhale, 2.- ip, inhale. 3-4 - the same to the left leg passing the ball to the left hand (10 times).
3. I. p. - too. 1-2 - body to the right, hit the ball on the floor behind the right leg and catch the ball with two hands, 3-4 - ip, the ball in the right hand, 5-8 - the same to the other leg (10 times).
4. I. p. - stand feet apart, hold the ball with both hands. 1-2 - toss the ball, sit down and catch it with both hands, exhale, 3-4 - toss the ball and stand up, catch it, inhale, (12 times)
5. I. p. - stand feet apart, the ball in the left hand. 1- tilt to the right, hands behind the head, the ball in the right hand, 2.p., the ball in the right hand, 3-4 - the same to the left (12 times)
6. Breathing exercises (3 times).
7. I. p. - Sit hands to the sides, the ball in the left hand. 1- swing the left leg up, arms forward, pass the ball under the foot to the right hand, exhale, 2 - lower the leg, arms to the sides, 3 - bend your arms behind your head and pass the ball to your left hand, inhale, 4 - arms to the sides, 5-8 the same with the other leg. (12 times).
Rope exercises:
1. I. p. Stand feet apart, folded in four rope at the bottom. 1 - tilt, arms forward, exhale, 2-3 - arms up, the rope is taut, look forward, inhale, 4-ip, pause. (4-6 times).
2. I. p. A wide stand folded in half the rope at the bottom. 1 - arms forward, 2 - pull the rope, turn the body to the right, 3 - arms forward, 4 - ip, 5-8 the same to the left (6-8 times).
3. I. p. - too. 1-2 - hands up, sit down, exhale, 3-4 - I. p. inhale. (10-12 times)
4. I. p. - o.s. Rope folded in four behind the head. 1-2 - bend forward, bringing the arms together, exhale, 3-4 - straighten up, spread the shoulders, inhale. (4-6 times).
5. I. p. - stand feet apart on the rope, arms to the sides - down. 1-2 - deep squat, arms to the sides, exhalation 3-4 - I. p. inhale. (8-10 times)
6. I. p. - leg stand apart. Folded rope on the neck. 1-3 - three springy tilts to the right, straighten the right hand, the left behind the head, 4 - ip, 5-8 - the same in the other direction (8-10 times).
7. I. p. - gray, legs bent, folded rope on the floor to the left. 1-2 - turn to the left (facing the rope), emphasis on the knees, 3-4 - sit on the other side of the rope, 5-8 - the same in the other direction. (6-8 times).
8. I. p. - gray, legs apart, arms to the sides, a rope folded in four behind the head. 1-2 - turn of the body to the left, 3-4 - i.p., 5-8 - the same to the right. (6-8 times).
9. I. p. -o.s. folded rope in four at the bottom. 1-2 - bend the left leg and step over the rope, 3-4 - ip, 5-8 - the same with the right leg. (6-10 times).
10. Slow walking. For every fourth step, bend, relax your arms, exhale. (40-60 seconds)
COMPLEX
Physical exercise.
MOVEMENT EXERCISES
1. Slow running up to 3 minutes.
2. Exercises to restore breathing.
Hands up inhale, hands lower exhale.
3.Posture exercises:
1). Hands to the sides - walking on toes.
2) .Hands on the belt - walking on the heels.
3). Hands up, palms inward - walking on straight legs. (Do not bend your knees while walking)
4). Hands behind the back - walking on the inner and outer arches of the foot.
5) .Hands in the lock behind the head, elbows to the sides - walking in a half-seat. (Keep your back straight).
6) .Hands on knees walking in full squat.
7). Walking "Crab". (Turn your back forward, sit down, palms on the floor, legs bent at the knees).
EXERCISES IN STANDING POSITION.
1. I.P. legs apart (narrow stance), hands behind the back. Circular rotations of the head 1-8 to the left, 1-8 to the right.
2. I.P. legs apart (narrow stance), hands behind the back. 1-head tilt to the left, 2- to the right, 3- forward, 4- back.
3. I.P. legs apart (narrow stance), fingers locked 1-8 rotational movements of the hands forward, 1-8 backward, 1-8 wave-like.
4.I.P. Legs apart (middle stance), arms to the sides - elbow joint
relax, circular rotation with the forearms, 1-4 inward, 1-4 relax, 1-4 outward, 1-4 relax.
5.I.P. Legs apart (middle stance), arms to shoulders. 1- 4 circular rotations forward, 1- 4 circular rotations backward.
6. I.P. Legs apart (middle stance), hands on the belt (tilt the body forward) 1-8 circular rotation of the trunk to the right, 1-8 circular rotation of the trunk to the left (bend as much as possible).
7. I.P. Legs apart (middle stance), hands locked behind the head, 1-8 circular rotations in the hip joint to the right, 1-8 circular rotations in the hip joint to the left (bend as much as possible).
8. I.P. Legs apart, feet parallel (middle stance), hands on knees. 1-4 sitting down we bring our knees inward, 1-4 sitting down we spread our knees out.
9. I.P. Hands behind the back, right leg on the toe 1-8 rotate the ankle to the right, 1-8 rotate the ankle to the left. Also the left leg.
10.I.P. Legs apart (middle stance), fingers locked with palms to the chest. 1- hands forward, palms outward, 2- I.P. 3- hands upward, palms outward, 4- I.P ..
11. I.P. Legs apart (middle stance), right arm above, left below 1-4 jerks with hands. We change the position of the hands.
12.I.P. Legs apart (middle stance), arms bent in front of the chest at the elbows 1-4 jerks with bent arms, 1-4 jerks with straight arms.
13. I.P. Legs apart (middle stand), arms to the sides, fingers are relaxed. 1- hands to the shoulders clench fingers into fists, 2- hands up, relax fingers, 3- hands to the shoulders clench fingers into fists, 4- hands to the sides relax fingers.
14. I.P. Legs apart (middle stance), hands forward 1- fingers to squeeze forcefully, 2- relax 3-4 too.
15. I. P. Legs apart (narrow stance), hands forward, palms down. Scissors 1-8 small amplitude, 1-8 large amplitude.
16. I.P. Legs apart (narrow stance), hands crossed forward, palms inward (palms are turned towards each other), fingers join into a lock. 1- rotational movements are performed from the bottom up (the hands move up to the body and straighten forward). 2-I.P. (rotational movement is performed in the opposite direction). 3-4 too.
17. I. P. Legs apart (middle stance), feet parallel to the arms at the waist. 1-2 tilt to the left, 3-4 tilt to the right.
18. I. P. Legs apart (middle stance) feet parallel, hands behind the head. 1- turn left, 2- I.P., 3- turn right, 4-I.P ..
19. I.P. Legs apart (middle stance) feet parallel, hands on the belt. 1- 3 smooth forward bends (do not bend your knees, try to touch the floor with your hands), 4- bend back.
20.I.P. The left leg is straight, the toe is on the heel, the right leg is bent at the knee, the left hand is behind the back. 1-4 springy slopes to the left straight leg, trying to touch the toes with the palm of your hand. We change the position of the legs. We also perform to the other leg.
21. I.P. Legs together, arms in front of them, palms to feet. Without bending the legs at the knees, alternately rearrange the arms down the legs, then along the floor forward all the way lying down, push up, and without bending the knees, rearranging the hands alternately rise in I.P ..
22. I.P. Legs apart (wide stance), arms bent at the elbows (right palm to left elbow, left palm to right elbow). 1-3 springy and smooth forward bends, 4- bend back (try to touch the floor with your elbows).
23. I.P. Legs together, with your hands grab the calves and stretch your forehead to your knees, hold 1-8. Smoothly straighten up, bending back a little and relax.
24. I.P. Legs apart (middle stance) feet parallel, hands palms on the floor. "Bear" We take a few steps forward (right arm, right leg, left arm, left leg), stopping the arms and legs in parallel (making support on the hands, pushing off with both legs and raising our legs up) "kick up" walking backward (the same), stopping and "Bucking".
25. I.P. Legs apart (middle stance), feet parallel, grab the ankle with your hands and relax (rest).
26. I.P. Legs apart (wide stance), hands to the sides, fingers clenched into fists. "Mill". Lean forward, 1- with the right hand to reach the left leg, 2-I.P. 3- with the left hand, reach the right leg 4-I.P.
27. I.P. Legs apart, feet parallel (middle stance) - hands forward, palms down. Semi-squat, back straight. 1-3 spring squats, 4- I.P.
28. I.P. Legs together - hands forward, palms down. Semi-squat, back straight. 1-3 spring squats, 4-I.P ..
29. I.P. Legs apart, feet parallel (wide stance) - hands forward, palms down. 1-3 spring squats, 4-I.P ..
30. I.P. The right hand is bent at the elbow, the fingers are clenched into a fist (fist at shoulder level), the left leg is back on the toe. 1 - turn towards the hand, 2-I.P., 3- turn toward the hand, 4-I.P. We change the position of the arms and legs.
31. I.P. Legs apart (middle stance) feet parallel, hands behind the back, fingers are connected (right hand on top, elbow behind the head, left hand below the elbow behind the back).
1- sit down (back straight)
2- I.P ..
3- sit down (back straight)
4-I.P.
We change the position of the hands.
1-4 too.
32.I.P .. Hands behind the back, legs apart, feet parallel (narrow stand).
1- movement of the pelvis to the left
2- movement of the pelvis to the right
3- move the pelvis forward
4- backward movement of the pelvis.
Keep your back straight.
33. I.P. Legs apart, feet parallel, hands in the lock behind the head (narrow stance - half squat).
1-4- circular movements with the pelvis to the left.
1-4 circular motions with the pelvis to the right.
Keep your back straight.
34. I.P. Legs apart, feet parallel (middle stance)
1-8- smooth inhalation (inhalation is carried out to the maximum).
During inhalation, we stretch the spine and, while holding our breath, hold the stretched spine with the muscles for as long as possible.
Exhale 1-8 and relax.
35. I.P. Legs apart, feet parallel (wide stance).
1-2- spread your arms to the sides and take a smooth breath.
1-2 - hands whistle in half arcs forward, palms inward, at the same time rise on toes, exhale smoothly and perform a half-squat while staying on toes. While holding your breath (as much as possible), stay in this position.
1-4 smooth breaths, at the same time lower down on the entire foot and straighten up to relax.
36. I.P. right leg in front, left behind (wide stance), toes look forward, hands on the knee in front of the standing leg.
1-4- springy rocking with lowering down to painful sensations.
We change the position of the legs.
37. I.P. Legs apart (wide stance) feet parallel.
We transfer the body weight to the right leg, hands to the knees of the right leg
1-4 springy swinging to the right side.
1-4 to the left.
38. I.P. Full squat on the right leg, left leg straight out to the side on the heel, arms forward.
1- a roll is performed from the right leg to the left leg.
2-roll is performed from the left leg to the right leg.
3-4 too.
Exercises in a sitting position.
1. I.P. Sitting legs apart, 1-tilt to the left leg, 2- tilt to the right leg, 3- tilt in the middle, 4- straighten and, slightly bending back, relax.
2. I.P. Sit legs together, 1-3- bend forward, 4- straighten up.
3.I.P. In a sitting position, one leg is bent at the knee, the lower leg is turned outward, the ankle is turned forward, the second is straight, 1-4 inclinations to the straight leg, 1-4 to the bent leg. We change the position of the legs and perform bends.
4.I.P. Sit on the floor, feet together, hands in the support behind. 1- bend the right leg at the knee, 2- straighten the leg up. 3- bend at the knee, 4- I.P. 1-4-left leg.
5.I.P. Sitting on the floor, legs together, support with hands behind. 1- legs bent at the knees, pull them towards you, 2- straighten them up. 3-bend at the knees and pull them towards you, 4-put them on the floor.
6. Lie on your back with your legs apart and relax.
Exercises while lying down.
1. I.P. Lying on your back, raise your legs up, supporting your lower back with your hands. "Bicycle" .1-10 perform forward movements. 1-10 perform backward leg movements.
2. I.P. Lying on your back, raise your straight legs up. Supporting the lower back with your hands 1 - spread the legs to the sides, cross 2 legs - the right leg in front of the left behind. Spread 3 legs to the sides. 4 cross - left leg in front, right leg behind. 5 - spread to the sides. 6-right forward left backward, 7- left forward, right backward. Spread 8 legs to the sides.
3. I.P. Lying on your back with your hands locked behind your head. 1- connect the right elbow and the left knee, 2-I.P. 3- connect the left elbow and the right knee, 4-I.P.
4.I.P. Lying on your back, legs apart, relax.
5.I.P. lying on your back, hands locked behind your head. 1-connect both elbows and both knees. 2-I.P., 3- connect both elbows and both knees 4- return to starting position.
6. I.P. Lying on your back, legs apart, arms along the body, relax.
7. I.P. Lying on your back, legs together, arms along the body. 1-right leg, bent at the knee, pull it towards you, 2- turn to the left, 3- pull it towards you, 4- turn to the right, 5- pull it towards you, 6-put it. 1-6 left leg.
8. I.P. Lying on your back 1-pull both legs bent at the knees towards you, 2- turn to the right, 3-turn to the left, 4-pull towards you and put on the floor.
9.I.P. Lying on your back, legs apart, relax.
10.I.P. Lying on your back, hands locked behind your head. 1-raise the torso, trying to touch the knees with the forehead. 2- I.P. 3-4 too.
11. I.P. Lying on your back, legs apart, arms along the body, relax.
12.I.P. Lying on your back, legs apart, arms along the body. 1- tighten the muscles of the buttocks, 2- relax, 3- 4 the same.
13.I.P. Lying on your back, arms along the body, legs together. 1- raise straight legs, trying to touch the floor behind your head. 2- gently lower. 3-4 - too.
14. I.P. Lying on your back, legs apart, arms along the body, relax.
15. I. P. Lying on your back, arms along the body, legs together. 1- raise straight legs to touch the floor behind the head, 2- straighten up, 3- touch the floor behind the head, 4- straighten up (6-10 series are performed).
16.I.P. Lying on your back, legs together, arms along the torso to relax.
17. I. P. Lying on your back, arms along the body, legs together. 1- tighten the muscles of the buttocks, 2- relax, 3- tighten the muscles of the chest, 4- relax.
18.I.P. lying on your back, arms along the body - raise straight legs by 5cm. from the floor and hold for up to 30 seconds. Repeat 3-4 times.
19. I.P. Lying on your back, legs apart, arms along the body, relax.
20.I.P. Lying on the right side, right leg bent at the knee, left straight.
1- Swing left leg up, 2- lower, 3- swing forward, 4- swing back. Perform 15-20 times.
21. And P. Lying on the right side, raise both legs by 5-7cm. from the floor and hold for 10-15 seconds.
Perform 3-4 times.
22. I.P. Lying on your back, legs apart, arms along the body, relax.
23. I.P. Lying on the left side, the left leg is bent at the knee, the right leg is straight.
1- swing the right leg up, 2- lower, 3-swing forward, 4- swing back.
Perform 15-20 times.
24. I.P. Lying on the left side, raise both legs by 5-7cm. from the floor and hold for 10-15 seconds.
Perform 3-4 times.
25. I.P. Lying on your back, legs apart, arms along the body, relax.
26. I.P. Lying on your back, legs straight, arms bent at the elbows. To protrude the shoulder blades - walking on the shoulder blades back and forth.
27. I.P. Lying on your back, legs apart, arms along the body, relax.
Exercises in a sitting position.
1.I.P. Sitting on the floor, legs apart, arms bent at the elbows. Walking on the buttocks back and forth.
2.I.P. Sitting on the floor, the legs are bent at the knees, the feet are connected by the feet. 1- take your feet with your hands and gently stretch your forehead towards them. 2- the arms move smoothly along the legs to the knees, the body bends back. Relax. 3- hands on the legs smoothly down, grab the feet, reach with the forehead to the feet. 4- the arms move smoothly along the legs to the knees, the body bends back. Relax.
3.I.P. Sitting on the floor, legs apart 1- reach with the right hand to the left toe. 2- straighten up. 3- reach with your left hand to your right toe. 4- straighten up.
4.I.P. Standing on your knees and on your forearms (arms bent at the elbows). 1- raise your right leg - perform 10 swings up, 2- put on your knee. 3- lift the left leg up and perform 10 swings, 4- put on the knee.
Complete 2-3 episodes.
5.I.P. Kneeling down, lower your head, pull your hands on your forearms towards you and relax.
6.I.P. Kneeling, arms bent at the elbows, on the forearms, round the back, stretch up, straighten your arms. 2- arms forward on the elbows, bend your back, head up, stretch. 3-i.p. 4- relax.
10-15 episodes in progress.
7.I.P. Lying on your stomach, arms forward. 1- raise arms and legs at the same time and hold for 5-10 seconds. 2- i.p. 3-4 - too.
Perform 3 - 6 times.
8.I.P. The emphasis is lying. Flexion and extension of the arms in the lying position (you can kneel).
It is performed 2-3 series 5-10 times.
9.I.P. Lying on your stomach, arms forward, relax.
Exercises at the wall.
1. I.P. Standing facing the gymnastic wall, hold the pole with your hands (or just against the wall) with your back straight. 1- raise the right leg, bent at the knee, 2- turn to the right. 3- turn left. 4- put. 1-4 left leg.
It is performed 10-15 times.
2.I.P. Standing facing the gymnastic wall, the back is straight, the heel of the left leg is placed in the middle of the foot of the right leg. 1- raise the leg bent at the knee and take it to the side back. 2- leg bent at the knee forward. 3- towards the back, 4- I.P. 1-4 is also with the right foot.
It is performed 8-10 times with each leg.
3.I.P. Standing facing the gymnastic wall, hold the pole with your hands. 1- sit down on the whole foot, 2- roll on toes 3-on the heels, (we perform 5-6 rolls), rise on toes, stretch (stretch the spine), 4- smoothly lower down on the entire foot.
It is performed 6-8 times.
4. I.P. Standing facing the gymnastic wall, hold the pole with your hands. Transverse swings 1-4 with the right leg, 1-4 with the left leg.
3-4 series of 8-10 swings for each leg are performed.
5.I.P. Standing sideways to the gymnastic wall, hold on to the pole with your hand. Longitudinal swings. 1-4 with the right leg. 1-4 with the left leg.
Perform 8-10 swings, 3-4 series for each leg.
6. Jumping rope. Rotating the rope forward, jumping on 2 legs. (30-100 jumps)
7. Forward somersaults.
8. Rotation of the hoop.
9. Headstand. (With help and against the wall).
Recovery exercises.
1. I.P. Lying on your back 1-right elbow and left knee connect, hold for 5-10 seconds, 2- relax. 3- connect the left elbow and the right knee and hold for 5-10 seconds., 4- relax.
Perform 8-10 times on each leg.
2.I.P. lying on your back. 1- connect both elbows and both knees, hold for 5-10 seconds. 2- relax. 3-4 too.
Perform 8-10 times.
3.I.P. Lying on your back, pull your legs bent at the knees towards you, connect your toes and hands. 1- spread your legs and arms. 2- connect. 3-4 too.
It is performed 8-10 times.
4.I.P. Lying on your back, pull your legs bent at the knees towards you, connect your toes and hands. 1-perform a forward movement (imitation of walking) 15-20 times. 2-perform the movement back 15-20 times (imitation of walking). 3-4 too.
5.I.P. Lying on your back, pull your legs bent at the knees towards you, connect your toes and hands. Perform rolls on the back forward and backward (8-10 times).
6.I.P. Lying on the back, the muscles are relaxed. 1 - Smooth inhalation. 2- do not breathe (30-60 seconds) 3-smooth exhalation. 4-relax. It is performed 3-4 times.
7. I.P. Lying on your back, legs apart, arms along the body. 1-strain all muscles of the body and hold for 5-10 seconds. 2-relax. 3-4 too. Runs 2-3 times.
8.I.P. Sitting on the floor, the legs are bent at the knees, the feet are connected. Massage the earlobes and the outer edge of the ear from top to bottom and from bottom to top 3-4 times.
9. I.P. Sitting on the floor, the legs are bent at the knees, the feet are connected.
Rotational movements of the palms forward and backward. Massage both ears with your palms.
