Charging in the morning is a complex of physical exercises that are performed after a dream every day. Morning gymnastics strengthens the health of the schoolboy, contributing to proper physical development. While charging in the morning does not enter the child's habit, parents should do better with the child.
Physical exercises can be well combined with hardening. You can take, for example, air baths. Many children like physical exercises using balls, dumbbells (300-500 grams, no more), skipping ropes. Boys like strength exercises more, in connection with this, you need to carefully dose the load. In addition, during charging, you need to monitor the accuracy of the exercises - monitor the pace, breathing.
Morning gymnastics for 7-9-year-old schoolchildren
The starting position (IP) is the hands below, the legs should be on the width of the shoulders. Inhale - stretch, lift your arms up and slightly bend your back. Exhaling, we return to the IP (4-6 r).
The starting position is facing the wall (distance 1.5 steps). Exhaling, leaning forward, arms stretching forward, trying to reach the wall. Inhaling, we return to the IP (4 r).
Hands below, legs are shoulder width apart. Exhalation - we lean forward, whenever possible we try to touch the floor with our hands or fingers, making a breath - in the IP (the pace is calm, 4-8 r).
Hands below, legs are shoulder width apart. We exhale, raise the leg and make cotton under it, making a breath - in the IP. We repeat the exercise, but with the other leg. Between the legs mahas 3 sec. pause. Exercise repeat with each foot up to ten times, the pace is calm.
One hand to lift up, fingers to clench, legs to put on the width of shoulders. Change hands alternately. Repeat 10 times, breathing is calm.
Hands on the belt, the legs should be on the width of the shoulders, we begin to bend in different directions, the breath is calm - back (carefully), forward, left, right. In each direction, bend 3-4 r.
We lay down on the mat face down, palms under the chin. We bend our back, breathing calm, lift the chest off the floor and head back (4-8 r).
Lying on the back, legs straight, slow pace, hands along the trunk. We exhale, bend the legs and pull the hips to the stomach, the pelvis and the back of the neck can not be torn off the floor. On inhalation we return to the IP (2-6 r).
We do various jumps, breathing is calm, we do not hold up. To the usual jumps in place it is necessary to connect jumps through 5-10 centimeters subject. We do about thirty jumps.
Two or three minutes of quiet walking on the spot.
Morning gymnastics for 10-12-year-old schoolchildren
Standing on the ground, hands at the bottom, the legs should be on the width of the shoulders. We inhale, stretch, raise our hands and slightly bend the back. Exhaling - in the starting position (four to six times).
The legs are on the width of the shoulders, standing still, breathing does not hold, hands on the waist. Make the head quiet circular movements in the sides (one, then another). In each direction we repeat 6-8 times.
Hands on the belt, breathing calm, legs should be located on the width of the shoulders. We make the slopes in different directions - back (carefully), forward, left, right. In each direction we bend 4-8 r.
We put our feet on the width of the shoulders. Breathing in, we raise our hands and bend. Exhaling, leaning forward, whenever possible we try to touch the floor with our fingers, we return to the PI (tempo calm, 6-8 r).
Hands forward, feet set shoulder width apart. Raise your foot so that you can reach your palm with your toe. We repeat the exercise with the other leg. Exercise repeat with each foot 4-6 times, the pace is calm.
Hands on the waist, legs at the same width of shoulders, making a breath, make a step forward and bend it. Exhaling, we return to the FE. Each foot repeats 6-8 p.
Lying on the back, shoulders are pressed to the floor tightly, hands along the trunk (palms should look up). From the floor, we lift our legs and simulate a bike ride. The tempo is average, the exercise is performed for about 30 seconds.
We make various jumps, jump, including through 5-10 centimeters. subjects, breathing is not delayed. We do about thirty jumps.
Three-minute calm walking. You can additionally hold a box on your head. To keep the balance, the head should be kept straight.