General developmental exercises and their role in physical culture. A set of general developmental physical education exercises Oru physical education exercises without objects

• Shangin Vladislav Andreevich, bachelor, student
• Sterlitamak branch of Bashkir State University

• STRENGTHENING THE ORGANISM
• GENERAL DEVELOPMENT EXERCISES
• PHYSICAL CULTURE

The article is devoted to the problem of the need for physical education, showing the role and necessity of general developmental physical exercises in the system of physical education. A complex consisting of various general developmental exercises for the purpose of developing and strengthening the human body is also considered.

• Basic network solutions for organizing and conducting robotics classes
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• Development of a curriculum for the profiles “Physical Education” and “Primary Education” in the aspect of continuing education

Nowadays, when a sedentary lifestyle has become the most common for a person, the need for sports and physical education has increased in many ways. Physical culture is a complex phenomenon that represents a set of knowledge and values ​​necessary for the intellectual and physical development of a person, allowing him to lead a healthy lifestyle. An important component of physical culture, as a process of physical development and training, is a set of general developmental exercises.

General developmental exercises are exercises that develop a person’s motor system, his muscular corset and body flexibility, and also generally contribute to the strengthening and healing of the body. The essence of the exercises is the purposeful performance of motor actions, involving the torso, arms, legs, and other various parts of the body. There are many sets of such exercises, differing in the complexity of execution, the number of repetitions required, as well as the involvement of certain muscle groups and joints, which allows these exercises to be used by people with various diseases and dysfunctions of the body. As a rule, these exercises are relatively simple, which is why they can be used by people without special physical training, including the elderly and children. With the systematic use of a set of general developmental exercises, not only muscle fibers are strengthened and grown, but also the cardiovascular system of the body is strengthened, and the areas of the brain responsible for motor skills develop.

At the initial stage of using general developmental exercises, there is a need for their correct selection; this is mainly due to differences in physical and mental development, as well as the age characteristics of the individual and other important factors. It is recommended to start with relatively simple exercises, then, as far as possible, increasing their complexity, as well as the number of repetitions. The moment of preparation for the exercises and the actual process of activity itself are also important. Firstly, an important attribute will be sportswear, which is guaranteed not to restrict movement, unlike everyday clothes, and music will allow you to escape from everyday worries, become more focused and feel an emotional uplift. It is also necessary to choose the right place to perform the exercises; it is better if it is a fairly spacious room in which it will be comfortable and nothing will interfere with concentration. Secondly, when performing exercises, you need to monitor the correct technique, breathing and heart rate. During the execution, it is possible to use special objects: a ball, a gymnastic stick, flags, a hoop and many others.

Let's consider a set of basic general developmental exercises that people without special physical training can perform. For convenience, the complex was divided into blocks, each of which allows you to gradually and systematically use different muscle groups.

1. Warm-up exercises.

Performing these exercises is an important component of the complex, it improves muscle elasticity, dilates blood vessels, and also reduces the risk of injuries and sprains. Completion time from 1 to 5 minutes, at the beginning of the lesson. Below are the exercises for this block:

• Run at a slow pace with high hips;
• Running with the shin swept back;
• Deer Run;
• Run at a slow or medium pace.

2. Exercises for the neck. These exercises should be performed with extreme caution, because... There is a high probability of injury if performed incorrectly; do it without jerking or sudden head movements.

Starting position: feet shoulder-width apart, hands on the belt.

• Tilts of the head to the sides;
• Rotational movements of the head;
• Turns the head to the right and left.

3. Exercises for arms.

Starting position: feet shoulder-width apart.

• Rotation of the arms in the shoulder joints;
• Rotation of the hands.

Starting position: feet shoulder-width apart, arms with elbows raised in front of you.

• Symmetrical movements of the arms in different directions, with the separation and retraction of the shoulder blades;

Starting position: feet shoulder-width apart, arms in front of you.

• Jerks your arms down and up alternately.

4.Exercises for the torso.

Starting position: hands on the belt, feet shoulder-width apart.

• Bends the torso to the sides;
• Bends the body back and forth, touching the feet with the hands;
• Rotational movements of the body;

Starting position: arms to the sides, feet shoulder-width apart.

• Tilts of the torso, alternately touching the right and left feet with the hands.

5. Exercises for legs. It should also be performed carefully, without jerking or sudden movements.

Starting position: hands on knees, feet shoulder-width apart.

• Rotation of the knee joints in different directions;

Starting position: standing on one leg.

• Bring the knee of your non-supporting leg to your shoulder, hold for a few seconds, then change your supporting leg.

Starting position: feet shoulder-width apart, hands behind your head.

• Squats with a load on the entire foot.

Starting position: standing on one leg, hand on a support.

• Alternate swings of the legs with changing the supporting arm and leg.

Starting position: hands on the belt.

• Lunges with legs alternately forward with springy swaying;
• Jumping on two legs.

When mastering all the blocks of this complex, it is advisable to include another one, which contains exercises that involve several muscle groups at once, and also develop a person’s coordination and attentiveness. Below are the exercises in this block:

Starting position: feet shoulder-width apart, hands below.

• Squat, then rise, then abruptly assume the position of support while lying on your hands, then come out of it with a jump and clap your hands at the highest point.
• Jump while simultaneously raising your arms up, then taking the starting position;

Starting position: lying position, standing on hands:

• Pushups.

Starting position: lying on your back, lower back pressed firmly to the floor, legs bent at the knees.

• Twisting the torso, with a load on the abdominal muscles.

Starting position: hanging on the bar, the distance between the hands is equal to the width of the shoulders.

• Pull-ups to the bar, with the shoulder blades moving and spreading.

When performing all the exercises of the complex, it is necessary to monitor the correct breathing and technique of performing the exercises. This will allow you to properly distribute the load and prevent injuries and other negative consequences. With systematic and correct implementation of the entire set of exercises, a positive effect is guaranteed, consisting of increased muscle tone, improved overall mood, improved posture, etc.

Bibliography

1. Gilazieva, S.R. Terminology of general developmental exercises: textbook / S.R. Gilazieva, T.V. Nurmatova, M.R. Valetov; Ministry of Education and Science of the Russian Federation. - Orenburg: OSU, 2015. - 120 p.
2. Grishina, Yu.I. General physical training: Know and be able to: textbook / Yu.I. Grishina. - Rostov-n/D: Phoenix, 2010. - 250 p.
3. Ivankov, Ch. Technology of physical education in higher educational institutions: a textbook for university students / Ch. Ivankov, S.A. Litvinov. - M.: Humanitarian Publishing Center VLADOS, 2015. - 304 p.
4. Physiology of movements / ed. M. A. Alekseeva, V. S. Gurfinkel, P. G. Kostyuk and others - L.: “Science” 1976. - 375 p.
5. Chertov, N.V. Physical culture: textbook / N.V. Damn; Ministry of Education and Science of the Russian Federation, Federal State Autonomous Educational Institution of Higher Professional Education "Southern Federal University", Pedagogical Institute, Faculty of Physical Culture and Sports. - Rostov-n/D: Southern Federal University Publishing House, 2012. - 118 p.

Heading:

They are carried out for all muscle groups from various starting positions (standing, sitting, lying) and their variations (standing, legs apart, kneeling, sitting astride, sitting, legs crossed in Turkish, lying on your back, on your side, on your stomach) .

For the muscles of the upper limbs

Starting position standing.

1. Heels together, toes apart, arms down along the body (main stance). Hands up, return to starting position.

2. Hands to shoulders, hands clenched into fists. Alternately extending the arms upward.

3. The right hand is raised up, the left is lowered. Change of position

4. Arms bent at the elbows, hands at the shoulders. Circular movements with bent arms forward, then back.

5. Arms are straightened forward, cross movements of the arms - abduction to the sides.

6. Feet apart - shoulder width apart, wider than shoulder width. The arms are bent at the elbows in front of the chest, the fingers touching the tips, the palms are straightened. Pulling the elbows back with jerks.

7. The same as the 6th exercise, but with the body turning to the right and left.

8. Arms are lowered along the body. Circular movements of the hands.

9. The right leg is in front, the left is behind, the arms are bent at the elbows, the hands are clenched into a fist, the left hand is in front, the right is behind. Alternate extension of the arms forward - “Boxing”.

Starting position sitting.

1. Arms are lowered along the body, legs are straightened and placed apart to an angle of 30-40°. Hands up, return to starting position.

2. The same exercise, but with clapping your hands above your head.

3. Hands behind the head. Straightening your arms to the sides, up, bending in your chest. Return to original position.

4. Hands on the belt - move your elbows back, bend, return to the starting position.

Starting position lying down.

1. Lying on your stomach, hands at your shoulders, elbows pressed to your body. Raising your head and chest, make movements with your hands that imitate breaststroke swimming: straightening your arms up, moving them to the sides to shoulder level, bending your elbows, bringing your hands to your shoulders.

2. Hands in front of the chest, palms facing the floor. Extending the arms at the elbows, raising the head and shoulders, returning to the starting position.

3. Lying on your back, arms straight ahead in front of your chest. Moving your arms to the sides and crossing them.

4. The right arm is straightened up until it touches the floor, the left is along the body. Changing the position of the hands.

1. “Let’s warm our hands in the sun.” Starting position standing or sitting, hands behind your back. Straighten your arms forward, palms up, say “warmth”, return to the starting position.

2. "Butterflies". Starting position: standing, arms to the sides. Hand movements up and down, butterflies fly. Put your hands down: the butterflies are resting.

3. “Show and hide.” Sitting, hands with flags (ball, cube, ball, rattle) behind your back. Move your hands forward, show the hidden object: “Here!”, hide your hands behind your back: “No!”

4. “Knock.” Starting position: sitting on the carpet, legs straightened at the knees, spread apart, cubes (rattles) in hands. Lean forward, knock the cubes on the floor, say “knock-knock”, return to the starting position.

For the muscles of the lower extremities

Starting position standing.

1. Hands on the belt. Alternately raising the knees with the heel off the floor.

2. Squats with straightened arms moving forward, returning to the starting position.

3. Hands along the body. Arms to the sides, right leg to the side. Return to original position. Arms to the sides, left leg to the side. Return to original position.

Starting position sitting.

1. Legs are straightened, support is on the full foot, hands are supported at the back. Spread your straight legs apart and cross them - “scissors”.

2. Sitting on a chair, legs bent at the knees. Walking in place with high knees.

Starting position lying down.

1. "Bicycle". Lying on your back, alternately bend and straighten your legs in the air, pulling your knees towards your stomach.

2. Bend both legs at the knees, straighten them forward and up at an angle of 45°, and slowly lower them.

3. Lying on your stomach. Alternately moving the straightened legs back and up.

Imitation and game-based exercises

1. "Bug". Lying on your back, move your arms and legs, straightening and bending them - the bug woke up. Return to the starting position, arms along the body, legs straightened - the bug has fallen asleep.

2. “Small trees”: squat with hands wrapped around knees. “Big trees”: stand up, raise your straightened arms up.

3. "Springs". From the starting position standing, hands on the belt, children squat and straighten, returning to the starting position.

The same exercise can be done in a half squat.

For the trunk muscles

Starting position standing.

1. Hands on the belt. Bend the torso forward and return to the starting position.

2. The same exercise, but with the body tilted back.

3. Lateral bending of the body.

4. Turn the body to the sides with a return to the starting position.

5. Circular movements of the body: tilting forward, right, backward, left, returning to the starting position.

Starting position sitting.

1. Sitting on a chair, knees bent, feet on the floor, hands on the belt. Turn the body left and right with straightening the corresponding arm.

2. Straighten your legs, keeping them straight, spread them apart, close them, and lower them.

3. Lateral bending of the body.

4. Hands in support behind. Raise your pelvis, straighten your knees so that your straightened body rests on your feet and hands, and return to the starting position.

Starting position lying on your back.

1. Hands along the body. Legs are bent at the knees, perform alternate bending and extension of the legs - “bicycle”.

2. Arms are straightened above your head. Simultaneously with the swing of your arms, move to a sitting position, arms forward. Bend your torso forward, reaching your toes with your fingers.

3. Arms bent at the elbows, resting on the elbows, legs bent at the knees, resting on the feet. Raising the pelvis is a “bridge” exercise. Return to original position.

Starting position lying on your stomach.

1. Alternately moving straight legs back.

2. Arms straightened up, raise your head and arms while simultaneously lifting your straightened legs. Hold this position for a specified number of seconds or on command.

3. The same exercise, but combine raising the arms and legs with their alternate movement back and up.

Imitation and game-based exercises

1. "Lumberjack". Standing, feet wider than shoulders, hands clasped. Raise your arms up, sharply leaning forward, bring your hands between your knees - “chopping wood.”

2. “Rinse the laundry.” From the starting position, standing, bend forward, relax your shoulders, forearms, hands, and make swinging movements with relaxed arms to the right and left.

3. “Semaphore” or “barrier”. Lying on your side, cheek in the palm of the same hand, supporting leg bent at the knee, free leg straightened, arm along the body. Raising straight arms and legs to the side - up, returning to the starting position. The same on the other side.

Relaxation exercises.

1. Starting position standing. Raise your arms up, relax your hands, relaxing your forearms, shoulders, drop your arms down along your body; slightly tilting your head and shoulders forward, shake your relaxed arms.

2. Starting position standing, feet shoulder-width apart. Transferring the weight of the body to the right leg, lift, shake and relax the left; the same with the right foot.

3. Starting position lying on your back, arms along the body. Bend your arms at the elbows with support on them, legs at the knees with support on your feet. Relax and drop your left hand, relax and drop your right hand, relax and straighten your right leg at the knee, relax and straighten your left leg at the knee. Close your eyes: pretend to be asleep. The instructor checks the completeness of relaxation by lifting the child’s limbs. When performing the exercise correctly, the limb is freely raised by the hands of the instructor.

Stretching exercises.

1. From the starting position, standing, legs apart wider than shoulders, hands on the belt. Tilt the torso to the left with a swing of the right arm to the side, up and to the left. The same to the right side.

2. From the starting position, standing, with gymnastic clubs in your hands along your body. Raise your right hand with the mace forward and up, change the position of your hands. After 3 - 4 repetitions, return to the starting position.

3. From the initial standing position, holding the back of a chair or bed with your right (left) hand, swing the left (right) leg back and forth with increasing amplitude.

Breathing exercises.

1. From the starting position, standing, raise your arms up through the sides - inhale, return to the starting position - exhale.

2. Starting position: standing, feet wider than shoulders, hands on the belt. Moving your arms to the sides and up, bend in the chest - inhale, bending forward and moving your elbows forward - elongated exhale. Return to the starting position - pause.

3. Starting position lying on your back, one hand on your chest, the other on your stomach.

Take a deep breath (the hands rise together with the movement of the front wall of the chest and abdomen), deep exhale (the hands fall). The same exercise can be done by pronouncing the hissing sounds “sh-sh-shsh” as you exhale. In the imitation version, “the porridge is boiling.”

4th Starting position: sitting, in your hands or on a table there is a container with a colored liquid, into which a rubber or plastic tube is lowered, the second end is held in the child’s mouth. Inhale deeply through the nose and exhale through the tube into the liquid (breathing with resistance).

Strength exercises.

1. Starting position lying on your back, toes of straightened legs hooked under a gymnastic bench, last. with a gymnastic wall slatted or fixed in another way. Slowly transition to a sitting position and return to the starting position.

2. Starting position lying down, arms along the body, ball clamped between the ankles of the legs. Raising straightened legs forward and upward to an angle of 45 -50 e, holding the ball with your feet. Return to original position.

3. Standing with dumbbells weighing 300 - 500 g, arms along the body. Retracting your arms to the sides and up, returning to the starting position. The pace is slow.

Corrective exercises.

1. Starting position: lying on your stomach, arms bent at the elbows, hands under the chin. Raise your head and shoulders while simultaneously lifting your hands from the support, hold in this position for 10-15 seconds, and return to the starting position.

2. Starting position: lying on your back, right arm raised up, left along the body. Raise your right leg straight and move it to the side.

Balance exercises.

1. Standing on all fours, raise your right arm up, move your straight left leg back, supporting yourself with support on your left hand and right knee. Return to starting position; the same, but with the left hand and right foot.

2. Walk around the room with the bag on your head, changing the direction of walking, pace, step length (at the instructor’s command), without dropping the bag.

As you know, health is impossible without movement. “Movement is life,” probably each of us has heard this expression, and it’s hard to argue with it. Indeed, an active lifestyle allows you to stay young and vigorous longer, maintain a positive attitude and radiate energy. To be active means to be healthy, and this is exemplified by the stories of thousands of people whom sport helped return to life, despite the fact that doctors' forecasts were disappointing. However, by regularly performing a special set of physical exercises, I managed to overcome the disease. Sets of exercises for muscles are different, it all depends on what problem they are designed to solve. Sets of exercises are selected in such a way as to maximize the use of those muscle groups that are being worked on.

Why should exercises be performed in combination?

Any set of exercises is a set of exercises following one after another. Why is it recommended to perform exercises this way, and not limit yourself to one-time exercises on certain muscles? The fact is that an integrated approach to strengthening muscles is much more effective. The explanation for this is simple: by performing a set of muscle exercises, we evenly load all the muscles of the group the complex is aimed at developing. One or two exercises will not give the same effect as a set of exercises.

For example, a set of physical education exercises will strengthen the muscles of the whole body, and a set of exercises for the legs will help improve their shape and the strength of the muscles in this part of the body. You can compose a set of exercises for muscles yourself; just select those exercises that allow you to use your muscles as fully as possible. But this is usually not necessary, because various sets of exercises can be easily found or you can contact a specialist who will help with the development of the complex.

By doing a set of exercises, you will achieve results much faster than if you just do some exercises. The main thing is to clearly define what problem the set of exercises should solve and choose the appropriate one. Below are several sets of exercises aimed at solving different problems.

A set of general developmental exercises

This set of physical education exercises is aimed at strengthening and harmonious development of all muscles of the body. A set of general developmental exercises does not require special physical training and can be performed by anyone.

Exercise 1. Standing straight, arms along the body. We move our left hand to the side, raise our right hand up, and lower it. We bring our left hand forward, raise our right hand up, and lower it. We repeat the exercise for the right hand. Perform 5 times for each hand at a slow pace.

Exercise 2. Standing straight, feet shoulder-width apart, hands clasped behind your head. We make turns to the right and to the left, 5 times in each direction.

Exercise 3. Standing straight, hands on your belt. We lunge forward with our right foot, bend over and clap our hands under the knee, and return. Perform for the left leg. Perform 5 times on each leg.

Exercise 4. Standing straight, arms along the body. We lean to the right, the right hand slides along the body, the left on the belt, we return, repeat to the left. We perform 5 times in each direction.

Exercise 5. Standing straight, arms straight out to the side. Turns right and left. We perform 5 times in each direction.

Exercise 6. Walking in place.

As you can see, this set of general developmental exercises is aimed largely at maintaining muscles and providing them with some load. It is unlikely to help you lose weight, but it will be very useful for giving muscle tone and maintaining mobility.

An example of a specialized complex aimed at developing a specific muscle group is this set of exercises for the legs.

Exercise 1. Standing straight, hands on your belt. Slowly we rise on our toes and lower ourselves. The exercise is aimed at strengthening the calf muscles.

Exercise 2. Lying on your back, legs bent at the knees, arms along the body. Hold a small ball between your knees. On the count of “one”, squeeze it, on the count of “two” release it. The exercise is aimed at strengthening the inner thigh.

Exercise 3. Squats. Standing straight, feet shoulder-width apart. We perform squats, bringing our arms forward. We make sure that the angle in the knees is not less than 90 degrees, and that the pelvis is moved strictly back.

Exercise 4. Lying on your right side, right hand under your head, left in front of you. Raise your left leg to a level of 30 degrees from the floor surface. We begin to bend it at the knee. We turn over to the other side.

Exercise 5. “Bicycle”. Lying on your back, arms along your body. We begin to “turn the bike” in one direction and the other. The exercise strengthens the thigh muscles well.

Exercise 6. Standing straight, arms along the body. We lunge on the right and left legs, simultaneously throwing our arms forward.

This set of leg exercises allows you to work all the muscles of your legs and make them slim and toned. In order to make the muscles more prominent, it is recommended to perform exercises with weights. A barbell or dumbbells are perfect for this. A set of leg exercises can also be performed on special machines that will provide the necessary load on the muscles.

Sets of exercises for men and women

Since the physiology of men and women is different, the sets of exercises for men and women also have significant differences. For men, they are usually aimed at developing the muscles of the upper body, arms and shoulders, and for women, on the contrary, at developing and strengthening the muscles of the abdomen, thighs and buttocks.

Complexes

General developmental exercises

Compiled by: Kaparova Natalya Andreevna

Physical education teacher

secondary school named after Saken Seifullin in the village of Burabay

Sets of exercises for classes and morning exercises

No items

№ 1

Ex. 1. I.p.: o.s. 1 - tilt your head to the right; 2 - straight; 3 - left; 4- straight. Do it slowly at first, then quickly. Repeat 6 times.

Ex. 2. IP: feet shoulder-width apart, arms up. 1-3 spring forward bends - exhale; 4-i. n. - inhale. Repeat 5-6 times.

Ex. 3. I.p.: o.s. hands on the belt. 1- rise on your toes; 2-3 - stand, maintaining balance; 4-And.n. Repeat 5-6 times.

Ex. 4. IP: feet wider than shoulders, arms down. 1-2 - bending back, bend your knees slightly, reach the shin of your right leg with your right hand; 3-4-i. n. The same, to the other leg. Repeat 4-5 times.

Ex. 5. I.p.: o.s. hands up. 1-raise the leg bent at the knee while swinging your arms back; 2-i. p. Do the exercise 3-4 times with one leg, then the other.

Ex. 6. I.p.: o.s. 1 right hand to the side; 2-left to the side; 3- right down; 4- left down. Movement coordination exercise. Repeat 5-6 times, changing the pace.

Ex. 7. I.p.: o.s. Jumping in place (ten jumps), alternating with walking in place. Repeat 3-4 times.

№2

Ex. 1. I.p.: o.s. 1 - raise your shoulders up; 2 - i.p. Repeat the exercise 8-10 times.

Ex. 2. I.p.: o.s. 1-turn your headright;2-straight; 3- left; 4 - straight. Do it slowly at first, then quickly. Repeat 4-5 times.

Ex. 3. IP: feet wider than shoulders, arms up. 1- bend forward, touch your heels on the inside with your hands; 2-i. p. Repeat 8 times.

Ex. 4. I.p.: o.s. hands on the belt. 1-raise your straight leg forward; 2- pull back in a swoop; 3- forward again; 4-And. P.Thatsame,with the other foot. Repeat 3-4 times.

Ex. 5. I.p.: feet shoulder-width apart, hands behind the head. 1- tilt to the right, at the same time raise your arms up; 2nd. P.; 3-4 somethingsame,On the other side. Repeat 4-5 times.

Ex. 6. I.p.: o.s. 1-sit down, spreading your knees, lifting your heels off the floor, hands behind your head; 2-i.p.Repeat b-8 times.

Ex. 7. I.p.: o.s. 1st right handforward;2-left forward; 3-right up; 4- left up. Reverse movement in the same order. Movement coordination exercise. Repeat 4-5 times, changing the pace.

Ex. 8. IP: legs slightly apart. Jumping on two legs with a turn around oneself in one direction or the other. Make turns in 4 counts. Repeat 4-5 times.

№3

Ex. 1. I.p.: o.s. 1 - sharply lower your chin to your chest - exhale; 2- raise your head up - inhale. Repeat 6 times.

Ex. 2. I.p.: o.s. hands on the belt. 1 - move your elbows back until your shoulder blades are brought together; 2 - i.p. Repeat 8 times.

Ex. 3. I.p.: feet shoulder-width apart, arms above. 1 - bend forward, touch the floor with your hands - exhale; 2 - i.p. - inhale. Repeat 6-8 times.

Ex. 4. I.p.: o.s. hands on the belt. 1 - put your foot forward on your toes;

2 - lift it up; 3 - on the toe; 4 - i.p. The same, with the other leg. Repeat 3-4 times.

Ex. 5. IP: feet shoulder-width apart, arms to the sides. 1 - turn to the right, hands behind your back - exhale; 2 - i.p. - inhale; 3-4 - the same, in the other direction. Repeat 6 times.

Ex. 6. IP: standing on your knees, hands on your belt. 1 - sit on your heels - exhale; 2 - i.p. - inhale. Repeat 6-8 times.

Ex. 7. I.p.: o.s. hands on the belt. 1 - hands to shoulders; 2 - hands up;

3 - to the shoulders; 4 - i.p. Movement coordination exercise. Repeat 5-6 times.

Ex. 8. I.p.: o.s. Jumping in place on two legs (ten jumps), alternating with walking in place. Repeat 4-5 times.

№4

Ex. 1. I.p.: o.s. 1 - arms through the sides up, clap above the head while simultaneously lifting onto the toes; 2 - i.p. Repeat 6-8 times.

Ex. 2. I.p.: o.s. 1 - turn your head to the right; 2 - left; 3 - lift up; 4 - lower down until your chin touches your chest. Repeat 4-5 times.

Ex. 3. IP: feet shoulder-width apart, arms up. 1 - bending forward while simultaneously moving your arms back; 2 - i.p. Repeat 6-8 times.

Ex. 4. I.p.: o.s. hands on the belt. 1 - raise the bent leg; 2 - move the knee to the side; 3 - knee forward; 4 - i.p. The same, with the other leg. Repeat 3-4 times.

Ex. 5. I.p.: sitting, legs straight together, hands resting behind. 1-2 - raise your pelvis and hips, bend your back, head back; 3-4 - i.p. Repeat 5-6 times.

Ex. 6. IP: the same. 1 - bending your legs, pull them to your chest; 2 - i.p. Repeat 5 times.

Ex. 7. I.p.: o.s. 1 - right arm and leg to the side; 2 - i.p.; 3 - left arm and leg to the side; 4 - i.p. Repeat 4-5 times, increasing the pace.

№5

Ex. 1. I.p.: o.s. hands to shoulders, elbows down. 1 - raise your elbows up - inhale; 2 - lower down - exhale. Repeat 3 times.

Ex. 2. I.p.: o.s. 1-4 - rotate your head to the right, then to the left. Repeat 2-3 times.

Ex. 3. IP: feet shoulder-width apart, arms to the sides. 1 - bend forward with a turn to the right leg and clap between the legs; 2 - i.p.; 3-4 - the same, to the other leg. Repeat 4-5 times.

Ex. 4. I.p.: o.s. hands on the belt. 1 - put your foot forward on your toes; 2 - to the side; 3 - back; 4 - i.p. The same, with the other leg. Repeat 3-4 times.

Ex. 5. IP: feet shoulder-width apart, arms to the sides. 1 - turn to the right, place your left hand on your right shoulder, right hand behind your back; 2 - i.p.; 3-4 - in the other direction. Repeat 4-5 times.

Ex. 6. IP: legs crossed, hands on the waist. 1-2 - slowly sit on the floor; 3-4 - stand up without changing the position of your legs and without leaning on your hands. Repeat 4-5 times.

Ex. 7. I.p.: o.s. 1 - right arm and leg forward; 2 - i.p.; 3 - left arm and leg forward; 4 - i.p. Movement coordination exercise. Repeat 4-5 times.

Ex. 8. Jumping on two legs - 4 jumps forward, 4 jumps back. Repeat. 5-6 times.

№6

Ex. 1. I.p.: o.s. 1-raise your hands up; 2 - i.p. While performing the exercise, do not raise your shoulders. Repeat 8-10 times.

Ex. 2. I.p.: o.s. 1 - tilt your head to the right; 2 - left; 3 - lift up; 4 - lower down. Repeat 4-5 times.

Ex. 3. IP: kneeling, hands down. 1-2 - bending your back, reach your heels with your hands, do not lower your head; 3-4 - i.p. Repeat 5-6 times.

Ex. 4. I.p.: sitting, legs together, hands on the waist. 1 - spread your legs as wide as possible; 2 - i.p. Repeat 5-6 times.

Ex. 5. IP: the same, hands to shoulders. 1-3 - slowly bend forward, touch your feet; 4 - quickly straighten up. Repeat 6-8 times.

Ex. 6. I.p.: o.s. 1 - raise the bent leg, pull the toe; 2-4 - stand with your eyes closed, maintaining balance, lower your leg. The same, with the other leg. Repeat 3-4 times.

Ex. 7. I.p.: o.s. 1 - right hand forward, right leg back; 2 - i.p.; 3 - left hand forward, left leg back; 4 - i.p. Repeat 4-5 times, speeding up the pace.

Ex. 8. Jumping on one leg - 5 jumps in one direction, 5 jumps on the other leg in the other direction. Repeat 4-5 times.

№7

Ex. 1. I.p.: o.s. hands to shoulders, elbows to sides. 1-bring your elbows in front of your chest - exhale; 2 - elbows to the sides until the shoulder blades are brought together - inhale. Keep your elbows at shoulder level. The same, from I.p. sitting, lying on your back. The same, from I.p. hands behind your head.

Ex. 2. IP: feet shoulder-width apart, arms to the sides. 1 - turn to the right, hands behind your back - exhale; 2 - i.p. - inhale; 3-4 - the same, in the other direction. When turning, do not move your legs. The same, hands up or on the belt.

Ex. 3. I.p.: feet width apart. 1 - sit down, knees forward; 2 - kneel down; 3 - take the squat position again; 4 - i.p.

Ex. 4. I.p.: emphasis on the knees. 1-2 - straightening your legs, arch your back, head to your chest; 3-4 - IP, head up, back arched. Breathing is voluntary. Repeat 5-6 times.

Ex. 5. IP: standing on your knees, hands on your belt. 1-2 - sit on the floor to the right; 3-4 - i.p. The same, in the other direction. It is possible from i.p. hands behind your head. Repeat 4-5 times.

Ex. 6. I.p.: sitting, hands on the belt. 1-2 - bend forward, touch your feet with your hands - exhale; 3-4 - i.p. - inhale. The same, from I.p. legs apart. The tilt can be done in 3 counts, and straightening in 1 count.

Ex. 7. IP: legs slightly apart, hands on the waist. 1-3 - bouncing on two legs in place; 4 - turn 180°. Repeat 10 times.

№8

Ex. 1. I.p.: o.s. hands back, fingers in a fist. 1 - raise your arms at waist level with a wave; 2 - with a wave of the hand at chest level; 3 - swing your arms up; 4 - hands through the sides in i.p. Repeat 5-6 times.

Ex. 2. I.p.: feet shoulder-width apart, arms above. 1 - bend forward while moving your arms back - exhale; 2 - IP, look at your hands - inhale. The same, at a slow pace for 2 counts. The same, from I.p. kneeling.

Ex. 3. I.p.: legs wider than shoulders, hands on the waist. 1 - bend your left leg and, leaning forward, touch the floor at the bent leg with your hands; 2 - i.p. The same for the other leg. Repeat 4-5 times.

Ex. 4. I.p.: feet shoulder-width apart, hands behind the head. 1-2 - tilt to the right, arms up - exhale; 3-4 - i.p. - inhale. The same, in the other direction.

Ex. 5. I.p.: sitting, legs apart, hands resting behind. 1-2 - lifting your right leg up, move it over your left, touch the floor; 3-4 - i.p. The same, with the other leg. The same, from I.p. lying on your back. Repeat 4-5 times.

Ex. 6. IP: kneeling. 1-2 - bending your back, throwing your head back, reach your heels with your hands; 3-4 - i.p. Repeat 5-6 times.

Ex. 7. I.p.: o.s. Jump in place from foot to foot, alternating with walking. Repeat 3 times for 20 jumps.

Ex. 8. I.p.: o.s. 1-8 - alternately raising the arms to the sides - up, to the sides - down. Movement coordination exercise. Repeat 4-5 times.

№9

Ex. 1. I.p.: o.s. hands in a “lock” at the back of the head. 1-2 - straightening your arms up, stretch, rising on your toes; 3-4 - i.p. The same, from I.p. sitting. Repeat 5-6 times.

Ex. 2. I.p.: o.s. 1 - putting the leg to the side, bending forward with a turn and clapping between the legs; 2 - i.p.; 3-4 - the same, to the other leg. When bending forward with a turn, do not bend your legs and do not lift your heels off the floor. Repeat 4-5 times.

Ex. 3. I.p.: o.s. hands on the belt. 1 - raise the leg bent at the knee; 2 - move the knee to the side; 3 - knee forward again; 4 - i.p. The same, with the other leg. The toe of the raised leg is pulled back, the supporting leg is straight. The same, from I.p. lying on your back. Repeat 4-5 times.

Ex. 4. IP: sitting crosswise, hands behind your head. 1-2 - tilt to the right - exhale; 3-4 - i.p. - inhale. The same, in the other direction. When performing the exercise, lean exactly to the side, do not lower your head. Repeat 4-5 times.

Ex. 5. IP: lying on your back. 1 - pull your legs bent at the knees towards your stomach; 2 - without straightening, place them on the floor to the right, touch the floor with your thigh; 3 - the same, to the left; 4 - i.p. Repeat 3-4 times.

Ex. 6. I.p.: emphasis while kneeling. 1 - raise your right leg back and up, look at it; 2 - i.p.; 3-4 - the same, with the other leg. The same, from I.p. lying on your stomach. Repeat 3-4 times.

№10

Ex. 1. I.p.: o.s. right hand up, left hand down and back. 1 - change the position of your hands with a sharp movement; 2 - i.p. Keep your arms straight, don't lower your head. The same, from I.p. lying on your back. Repeat 6-8 times.

Ex. 2.

Ex. 3. I.p.: o.s. hands on the belt. 1 - raise your straight leg forward; 2 - pull back in a swoop; 3 - forward again; 4 - i.p. While performing the exercise, maintain balance on your supporting leg. Repeat 3-4 times.

Ex. 4. I.p.: sitting crosswise, hands on the belt. 1-2 - bending, move your arms back, touch the floor as far away from yourself as possible; 3-4 - i.p. Repeat 3-4 times.

Ex. 5. IP: kneeling, hands up. 1-2 - sit on your heels with a deep bend forward, while simultaneously lowering your arms and moving them back; 3-4 - i.p. Raise your hands up and look at them. Repeat 5-6 times.

Ex. 6. IP: lying on your stomach, arms along your body. 1 - bend your legs, grab the ankle joint with your hands; 2-3 - use your hands to stretch upward; 4 - i.p. Don't lower your head. Repeat 5-6 times.

Ex. 7. IP: jumping on two legs. 1 - legs apart, arms up with clap above head; 2 - i.p. Repeat 4-5 times for 10 jumps, alternating with walking.

№11

Ex. 1. I.p.: o.s. hands in a “lock” behind your back. 1-3 - jerk your straight arms back; 4 - i.p. The same, from I.p. sitting. Repeat 5-6 times.

Ex. 2. I.p.: feet shoulder-width apart, hands in a “lock” up. 1- sharp bend forward with hands lowered between the legs; 2 - i.p. When bending, do not bend your legs, move your arms as far as possible. Repeat 6-8 times.

Ex. 3. I.p.: o.s. hands on the belt. 1-raise the leg bent at the knee; 2 - straighten; 3 - bend again; 4 - i.p. The same, with the other leg. The toe of the raised leg is pulled back, the supporting leg is straight, maintain balance. The same, from I.p. lying on your back. Repeat 4-5 times.

Ex. 4. I.p.: sitting crosswise, hands on the back of the head. 1-2 - bend forward, touch your left knee with your right elbow - exhale; 4-» i.p. - inhale. The same for the other leg. The same goes for touching your knee with your forehead. Repeat 5-6 times.

Ex. 5. I.p.: sitting crosswise, hands resting behind. 1-2 - straighten your legs; 3-4 - i.p. You can do it on each count, speeding up the tempo. Repeat 5-6 times.

Ex. 6. IP: lying on your stomach. 1 - raise your straight leg back and up; 2 - bring it behind the other leg, touch the floor; 3 - raise your leg up; 4 - i.p. The same, with the other leg. Repeat 5-6 times.

Ex. 7. IP: legs slightly apart. Jumping on two legs while turning around. Repeat 3-4 times (ten jumps in different directions).

12

Ex. 1. I.p.: o.s. hands to shoulders. 1-3 - circular rotation in the shoulder joint; 4 - hands down. Repeat 5-6 times.

Ex. 2. I.p.: sitting, legs apart, hands resting behind. 1 - turn to the right, touch the floor with your left hand near your right palm - exhale; 2 - i.p. - inhale. The same, in the other direction. Repeat 5-6 times.

Ex. 3. IP: standing on your knees, hands on your belt. 1 - move your left leg to the side; 2 - i.p.; 3-4 - the same, with the other leg. Same thing, leaving

leg, change the position of the arms: arms to the sides, forward, up.

Ex. 4. I.p.: sitting, support behind. 1-2 - raising your pelvis, bending your knees, touch your heels with your pelvis - exhale; 3-4 - i.p. - inhale. Repeat 6-8 times.

Ex. 5. IP: lying on your back. 1-2 - raising your straight legs up, touch the toes of your feet to the floor behind your head; 3-4 - i.p. Repeat 5-6 times.

Ex. 6. I.p.: o.s. 1 - right hand behind the head; 2 - left hand behind the head; 3 - right hand up; 4 - left hand up; 5-8 - reverse movement. Exercise coordination of movement, do it at different paces. Repeat 5-6 times.

Ex. 7. I.p.: o.s. Jump from foot to foot, raising your knees high and pointing your toes out. Repeat 4-5 times for 10 jumps.

№13

Ex. 1. I.p.: o.s. legs slightly apart, arms to the sides. 1-3 - circles with hands downwards; 4 - arms through the sides down. Repeat 5-6 times.

Ex. 2. I.p.: emphasis while kneeling. 1 - right hand on the left shoulder; 2-3 - touch the floor with your elbow; 4 - i.p. The same, with the other hand. Repeat 4-5 times.

Ex. 3. IP: sitting, legs straight together. 1-4 - lifting straight legs, make an up and down movement (“scissors”). Then return to IP. When performing the exercise, do not bend your legs and pull your toes. Breathing is voluntary. Repeat 4-5 times.

Ex. 4. IP: lying on your stomach, hands on the floor, elbows bent, chin on hands. 1-2 - straightening your arms, bend your back, throwing your head back; 3-4 - i.p. Breathing is voluntary. Repeat 5-6 times.

Ex. 5. IP: lying on your back, legs apart, arms to the sides. 1 - lifting your right straight leg up, touch your left hand; 2 - i.p.; 3-4 - the same, with the other leg. Try to do the exercise with straight legs. Repeat 5-6 times.

Ex. 6. IP: lying on your back. 1-2 - roll to the right into a position lying on your stomach; 3-4 - the same, in the other direction. Legs are straight, do not bend the body. Breathing is voluntary. Repeat 5-6 times.

Ex. 7. IP: legs slightly apart, hands on the waist. Jumping on two legs in place, alternating with jumping from foot to foot.

№14

Ex. 1. IP: legs slightly apart, arms to the sides. 1-arms straight crossed in front of the chest - exhale; 2 - i.p. - inhale. When in a crossed position, change your hands: first one on top, then the other. Repeat 6-8 times.

Ex. 2. IP: feet shoulder-width apart, arms down. 1-3 - hands behind the head, at the same time a springy tilt to the right (left); 4 - i.p. Breathing is voluntary. Repeat 4 times.

Ex. 3. I.p.: o.s. 1 - bent leg forward, at the same time a sharp movement of the arms back; 2 - i.p. Repeat 4-5 times.

Ex. 4. I.p.: sitting, legs bent, hands resting behind. 1-4 - raising your pelvis, moving your arms and legs, move back and forth. Breathing is voluntary. Repeat 3-4 times.

Ex. 5. IP: lying on your back. 1-4 - raise your legs up, alternately bend and straighten (“bicycle”), and then return to the i.p. Try to make circular movements with your feet. Do the exercise at different paces, sometimes speeding it up, sometimes slowing it down. Repeat 4-5 times.

Ex. 6. IP: lying on your stomach. 1-3 - bending your legs, grab your ankle joint with your hands and stretch up; 4 - i.p. Repeat the exercise 5-6 times.

Ex. 7. Jumping in place from foot to foot with a polka step.

№15

Ex. 1. I.p.: o.s. 1-3 - raising your arms to the sides, circular rotation of your hands; 4 - i.p. Breathing is voluntary. Repeat 4-5 times.

Ex. 2. I.p.: feet hip-width apart, hands on the waist. 1-3 - sharp turns to the right; 4 - turn straight - pause. The same, in the other direction. Do not move your feet, turn your head in the direction of the turn. Repeat 5-6 times.

Ex. 3. I.p.: o.s. 1 - sit down, hands resting; 2 - straighten your legs back with a push; 3 - push squat; 4 - i.p. Repeat 5-6 times.

Ex. 4. I.p.: sitting, support behind. 1-2 - raise your pelvis and hips, bend your back, head back - inhale; 3-4 - i.p. - exhale. Repeat 5-6 times.

Ex. 5. I.p.: sitting, support behind. 1 - raise straight legs up; 2 - bend at the knees; 3 - straighten again; 4 - i.p. Breathing is voluntary. Repeat 5-6 times.

Ex. 6. IP: lying on your stomach, hands on the floor, chin on your hands. 1-2 - raise straight legs up; 3-4 - i.p. When performing the exercise, do not bend or spread your legs. Repeat 5-6 times.

Ex. 7. Jumping on two legs, legs crossed apart. The position of the hands can be different: on the belt, below, or for each jump with the hands to the sides and down. Breathing is voluntary. Repeat 4 times (ten jumps each).

№16

Ex. 1. I.p.: o.s. 1 - raise your shoulders up; 2 - i.p. The same, from I.p. hands on the belt. Repeat 6-8 times.

Ex. 2. IP: lying on your side, pull your legs to your chest with your hands, head touching your knees. 1-2 - roll to the other side; 3-4 - reverse movement. Repeat several times, straighten up. Repeat 2-3 times.

Ex. 3. I.p.: sitting crosswise, hands on the belt. 1-2 - stand up without changing the position of your legs and without leaning on your hands; 3-4 - sit down - i.p. Repeat 6 times.

Ex. 4. I.p.: sitting, legs bent, hands resting behind. 1-4 - raising your pelvis, moving your arms and legs, move back and forth. After several movements - i.p. Don't lower your head. Repeat 3-4 times.

Ex. 5. I.p.: legs wider than shoulders, hands on the waist. 1 - bend your right leg, transfer the center of gravity to it; 2 - i.p.; 3-4 - the same, on the other leg. Squat as low as possible, without lowering your head. While performing the exercise, change the position of your arms: arms to the sides, arms up. Repeat 5-6 times.

Ex. 6. IP: feet shoulder-width apart, arms to the sides. 1 - turn to the right, left hand on the right shoulder, right hand behind the back; 2 - i.p.; 3-4 - the same, in the other direction. Repeat 4-5 times.

Ex. 7. Jumping in hopak steps, alternating with walking.

№17

Ex. 1. I.p.: o.s. hands on the belt. 1 - move your arms back until your shoulder blades are brought together - inhale; 2 - i.p. - exhale. Don't raise your shoulders. The same, from I.p. hands down. Repeat 6-8 times.

Ex. 2. IP: lying on your right side, right arm above your head. 1-2 - left leg back, left arm forward; 3-4 - i.p. Do the exercise 3-4 times, then lie on the other side. Option: do the exercise on each count.

Ex. 3. I.p.: feet hip-width apart, hands on the waist. 1 - sit down, knees forward; 2 - kneel down; 3 - take the squat position again; 4 - i.p. Don't lower your head. Repeat 5-6 times.

Ex. 4. IP: lying on your back, legs apart, arms to the sides. 1-2 - without lifting your feet from the floor, turn on your left side, touch your left palm with your right palm; 3-4 - i.p. The same, in the other direction. Don't bend your legs. Repeat 5-6 times.

Ex. 5. I.p.: sitting, legs straight together, hands resting behind. 1 - raise your right leg, pull your toe; 2 - i.p.; 3-4 - the same, with the other leg. The same, lift both legs from the standing position at the same time. lying on your back. Repeat 6 times.

Ex. 6. I.p.: feet shoulder-width apart, hands behind the head. 1-2 - tilt to the right, arms up; 3-4 - i.p. The same, in the other direction. Lean exactly to the side, keep your head straight. Repeat 5 times.

Ex. 7. Jump on your right leg, turning to the right each time. The same, rotating to the left. Repeat 3-4 times, alternating with walking in place.

№18

Ex. 1. I.p.: o.s. 1 - hands to the side behind the head; 2 - i.p. The same, with simultaneous raising on the toes. The same, from I.p. sitting. Repeat 6-8 times.

Ex. 2. I.p.: emphasis while kneeling. 1 - right hand on the left shoulder; 2 - touch the floor with your elbow; 3-4 - reverse movement. The same, with the other hand. Repeat 5-6 times.

Ex. 3. I.p.: sitting, legs straight together, hands resting behind. 1-2 - spread your legs to the sides as wide as possible; 3-4 - i.p. Legs straight, toes pointed. Repeat 6 times.

Ex. 4. IP: lying on your back. 1-2 - sit down leaning forward without lifting your feet off the floor; 3-4 - i.p. Repeat 5-6 times.

Ex. 5. I.p.: o.s. hands up. 1 - bent leg forward, arms back; 2 - i.p. Repeat 3-4 times with one leg, then the other.

Ex. 6. IP: feet shoulder-width apart, hands behind your back. 1 - bend forward with a turn to the right leg and clap behind the knee; 2 - straighten up; 3-4 - the same, to the other leg. When bending over with a turn, do not bend your legs and do not lift your heels off the floor. Repeat 3 times.

Ex. 7. I.p.: o.s. 8 jumps with legs together - legs apart, 8 - on the right, 8 - on the left and walking. Repeat 2-3 times.

№19

Ex. 1. I.p.: lying on your back, hands to your shoulders, elbows to the sides. 1-2 - bring your elbows together in front of your chest; 3-4 - spread your elbows until they touch the floor, do not lower your head, pull your toes. Repeat 6 times.

Ex. 2. IP: lying on your side. 1 - raise your arm and leg up; 2 - i.p. Repeat the movement several times, then turn to the other side.

Ex. 3. I.p.: sitting, legs crossed, hands resting behind. 1 - spread your knees as wide as possible; 2 - lift them up. The same, i.p. hands behind the head, on the belt, behind the back. Repeat 6-8 times.

Ex. 4. IP: feet shoulder-width apart, hands behind your back. 1 - bend forward with a clap between the legs - exhale; 2 - i.p. - inhale. Do not bend your legs when bending over. Repeat 6 times.

Ex. 5. I.p.: o.s. 1-2 - sit down, knees wider apart, hands behind your head; 3-4 - i.p. The same, hands behind your back, up, on your waist, to your shoulders. Repeat 5-6 times.

Ex. 6. IP: feet shoulder-width apart, arms to the sides. 1 - turn to the right, hands behind your back; 2 - i.p.; 3-4 - the same, in the other direction. When turning, do not move your legs. Repeat 4 times.

Ex. 7. Jumps with a 90° turn. After eight jumps, walk in place. Repeat 2-3 times.

№20

Ex. 1. I.p.: o.s. 1-2 - raising your arms up, rise on your toes, look at your hands, lower them onto your shoulder blades, elbows up. Don't lower your head. Repeat 6-8 times.

Ex. 2. I.p.: emphasis while kneeling. 1-2 - sit to the right; 3-4 - i.p. The same, in the other direction. Do not lower your head, maintain a stable position. Repeat 4 times.

Ex. 3. I.p.: sitting crosswise, hands resting behind. 1-straighten your legs; 2 - i.p. Don't lower your head, keep your toes pointed. Repeat 6 times.

Ex. 4. I.p.: sitting, legs apart, toes pulled, hands on the back of the head. 1-2 - bend forward, touch your left knee with your right elbow - exhale; 3-4 - i.p. - inhale. The same for the other leg. The same goes for touching your forehead to your knee. Repeat 3 times.

Ex. 5. I.p.: o.s. hands on the belt. 1 - raise your straight leg forward,

2 - swing your leg back; 3 - forward again; 4 - i.p. The same, with the other leg. Legs straight, toes pointed, maintain balance on the supporting leg. The same, hands behind your back, hands behind your head. Repeat 6 times.

Ex. 6. IP: legs wider than shoulders. 1-2 - leaning back, bending your knees, reach your right shin with your right hand; 3-4 - i.p. The same for the other leg. Repeat 4 times.

Ex. 7. I.p.: jumping legs apart and together with eyes closed. Repeat 3-4 times for 10 jumps, alternating with walking.

№21

Ex. 1. IP: sitting in a circle, holding hands, legs straight together. 1-2 - raising your hands up, look at them; 3-4 - lowering your arms down, take them as far back as possible. Repeat the exercise 6-8 times.

Ex. 2. IP: the same. 1-2 - lie on your back; 3-4 - i.p. While performing the exercise, hold hands and do not lift your feet off the floor. Repeat the exercise 6-8 times.

Ex. 3. IP: the same. 1 - bend your legs to the right; 2 - kneel down;

3 - sit down again, legs to the right; 4 - straighten your legs. The same, in the other direction. Repeat the exercise 5-6 times.

Ex. 4. IP: sitting in a circle, legs straight together, hands on each other’s shoulders. 1-2 - forward tilt; 3-4 - i.p. Repeat 6-8 times

Ex. 5. IP: sitting in a circle, holding hands, legs straight together. 1-2 - legs apart, simultaneously raise your arms up; 3-4 - IP When performing the exercise, do not bend your legs, keep your toes pointed. Raise your hands up and look at them. Repeat 8-10 times.

Ex. 6. I.p.: sitting crosswise, hands on the belt. Turn your body left and right, increasing the range of motion. Each child makes the movement at his own pace, after which there is a pause, then repeat the movement. While turning your body, keep your head straight all the time.

Ex. 7. I.p.: standing, legs apart, hands down. 1 - right handVside; 2 - leftVside; 3-4 - clap overhead; 5 - rightVside; 6 - left to the side; 7-8 - clap on the thighs. Movement coordination exercise. Do it at different paces. Repeat 10 times.

№22

Ex. 1. I.p.: sitting, legs straight together, arms at the side. 1 - raise your head up, look at the ceiling; 2 - lower down, chin on chest; 3 - turn your head to the right; 4 - head to the left. Repeat the exercise 5 times.

Ex. 2. IP: sitting crosswise in a circle, holding hands. 1-3 - jerk straight arms back; 4 - i.p. While performing the exercise, do not lower your head. Repeat the exercise 4-5 times.

Ex. 3. IP: the same. 1 - bring your knees together, at the same time arms forward;

2 - spread your knees as wide as possible, hands in i.p. Repeat the exercise 8 times.

Ex. 4. IP: the same. 1-2 - lie on your back, straightening your legs at the same time; 3-4 - return to IP. Don't help with your hands. Repeat 5-6 times.

Ex. 5. IP: lying on your back, legs straight together, arms up. 1 - raise your straight leg up; 2 - pull the toe of the raised leg towards you;

3 - pull the toe off; 4 - i.p. The same, with the other leg. Perform the exercise with straight legs. Repeat 4-5 times.

Ex. 6. IP: lying on your stomach, legs straight together, arms bent at the elbows in front of the chest. 1 - sharply bending your knees, touch your buttocks with your heels; 2-3 - straightening your arms, bend in your back; 4 - i.p. Repeat the exercise 5-6 times.

Ex. 7. IP: sitting, legs straight together, hands to shoulders. 1 - raise your hands up, look at them; 2- hands to shoulders; 3 - hands resting behind; 4 - hands to shoulders. Movement coordination exercises can be done at a faster pace. Repeat 10 times.

Exercises in pairs

No items

№1

Ex. 1. I.p.: o. With. facing each other, holding hands. 1 - through the sides of the arm up - inhale; 3-4 - i.p. - exhale; stand close to each other. Same thing, rise on your toes. The same, from I.p. standing with their backs to each other, sitting crosswise with their backs to each other. Repeat 6 times.

Ex. 2. IP: standing with your back to each other under your arms. 1-2 - one child leans forward, the other bends back; 3-4 - change of movements. Breathing is voluntary. When bending, do not lower your head to your chest and do not lift your legs up. Repeat 3-4 times.

Ex. 3. I.p.: o. With. kneeling, holding hands. 1 - right leg to the side; 2 - i.p.; 3-4 - the same, left. Repeat 4 times.

Ex. 4. IP: one child lies on his stomach, arms straight forward, the other, crouching in front of him, holds his hands. 1-2 - slowly raising his arms up, the lying child bends with the help of a partner; 3-4 - i.p. Do this several times, then switch places.

Ex. 5. I.p.: sitting, legs bent, feet touching, arms resting behind. 1-4 - alternately bend and straighten your legs. Do the exercise with strength. The same thing, raising your legs. The same thing, similar to cycling. Repeat 6-8 times.

Ex. 6. IP: standing facing each other, hands down. 1-2 - raising your arms forward, clap your partner’s palms with both hands; 3 - clap with your right hand; 4 - left. Give up. The same thing, at a different pace, speeding it up and not giving up. Repeat 6-8 times.

Ex. 7. I.p.: o. With. Jumping on one leg: five jumps to the side on the right leg. The same, in the other direction on the left. Repeat 3-4 times.

№2

Ex. 1. IP: legs apart, facing each other, arms straight, palms touching. 1-4 - alternately bending one or the other hand, pressing forcefully on the partner’s palms. The same thing, sitting crosswise. Repeat 8-10 times.

Ex. 2. IP: legs apart, facing each other, holding hands. 1 - tilt to the side with arms extended to the sides; 2 - i.p.; 3-4 - the same, in the other direction. The same, from I.p. standing with your back to each other, hands clasped below; standing with your back and holding hands. Repeat 5 times.

Ex. 3. IP: kneeling, holding hands. 1-2 - sit to one side, holding hands; 3-4 - i.p. The same, in the other direction. Repeat 5 times.

Ex. 4. I.p.: one child lies on his stomach, hands at the chin, the second stands at the feet of the person lying down, holding his legs by the ankle joint. 1-2 - standing person raises his legs up; 3-4 - ip. Do it several times, then switch places. Repeat 5 times.

Ex. 5. IP: sitting. 1-2 - sliding your heels along the floor, resting your feet, legs apart as wide as possible; 3-4 - i.p. The same, raising your legs from the ground, lying on your back. Repeat 5-6 times.

Ex. 6. I.p.: o. With. holding hands. Jumping: legs crossed, legs apart. Repeat 3-4 times for 20 jumps, alternating with walking.

№3

Ex. 1. IP: legs apart, standing with your back to each other. 1-2 - clap with straight arms in front of you; 3-4 - clapping from behind in the palm of the partner. Repeat 5-6 times.

Ex. 2. IP: the same, hands clasped below. 1 - tilt to the side with arms extended to the sides; 2 - i.p.; 3-4 - the same, in the other direction. Repeat 4-5 times.

Ex. 3. IP: sitting, holding hands, bending your legs, touching your toes. 1-2 - stand up; 3-4 - i.p. The same, alternate raising and lowering. Repeat 5-6 times.

Ex. 4. IP: lying on your back, touching heads, holding hands. 1 - 2 - roll over to lie on your stomach without releasing your arms; 3-4 - roll back to IP. Repeat 5-6 times.

Ex. 5. I.p.: sitting, legs straight together, feet touching each other, hands resting behind. 1 - one child bends his foot towards himself, the other, pressing on the partner’s foot, pulls his own; 2 - returnnewmovements. Repeat 3-4 times (six to eight movements each).

Ex. 6. IP: stand facing each other, holding hands, arms to the sides. Jumping: one leg forward, the other back. Repeat 3-4 times for 10-20 jumps, alternating with walking in place.

№p/p		Dosage	Guidelines
	I.p. – o.s. 1 – arms to the sides 2 – hands up, rise on toes 3 – arms to the sides		Calm pace, keep balance
	1-4 – circular movements of the head to the right 5-8 – the same to the left		The pace is slow, perform without sudden movements
	I.p. – stand, legs apart, hands on the waist 1-3 – three spring forward tilts		Perform the tilt with a straight back, looking forward
	I.p. – stand, legs apart, hands on the waist 1 – tilt to the right, arms up 3-4 – the same to the left		Tilt exactly to the side, arms straight
	I.p. – o.s. 1 – half squat, arms forward 3 – squat, arms to the sides		The back is straight, do not hold your breath
	I.p. – stand, arms up 1 – right swing forward, arms down 3-4 – the same left		Do not bend your legs during the swing, your back is straight

Continuation of the table. 2.

11. General developmental exercises with objects

The use of objects significantly expands the possibilities of the impact of exercises on the body of those involved, making it possible to develop physical qualities in a more targeted manner, since each object has its own specific advantages of use. Thus, exercises with a medicine ball and dumbbells help develop strength, with a jump rope - they develop jumping ability, with a gymnastic stick - they help develop accuracy of movements and are aimed at correcting postural defects. In addition, the use of objects optimizes the activity, introduces an element of unusualness, and emotionally colors the activity. We will look at exercises with skipping ropes, hoops and gymnastic sticks.

Preparation and conduct of the lesson.

When conducting classes with objects, you must:

prepare equipment according to the number of students;

distribute students at a safe distance from each other;

teach students the basics of manipulating objects (starting positions, grips), familiarize them with the physical properties of objects.

Features of terminology.

Recording exercises with a subject from outdoor switchgear without a subject differs in that after specifying the i.p. and the position of the legs, the position or method of grasping the object is indicated, and then, instead of indicating the movements of the hands, the movement of the object is indicated.

Example: i.p. – stand, legs apart, stick on shoulder blades.

Exercises with a skipping rope.

This group of exercises is used primarily for jumping exercises. These exercises, in addition to jumping, develop the coordination abilities of those involved, since the skill of jumping with a rope is difficult to coordinate - you need to learn to coordinate jumping, landing and rotation of the rope. First, you need to adjust the length of the rope in accordance with the height of the student - standing in the middle of the rope, pull the rope up to your shoulders. If the rope is longer or shorter, then jumping will be uncomfortable. Here are some sample exercises with a jump rope.

jumping rope, with rotation forward, backward;

jumping into a rope folded in half, in four (the same in a squat);

jumping with double rotation of the rope (during one jump, perform two rotations of the rope).

In addition to jumping ropes, there are many other exercises with a skipping rope, including those for developing coordination and flexibility.

rotation of the rope folded in half in different planes (sideways, overhead, figure eight);

“turning” the folded jump rope twice (three times or more) back and forth with straight arms;

bend forward, the rope is folded in four behind the legs, pull the torso towards the legs by bending the arms.