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We offer you morning exercise complex for young men.

Exercise 1

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

1. While inhaling, on the count of “one-two-three,” raise your right hand up, and lower your left hand down, arching your back.

2. As you exhale, count “four-five-six” to take the starting position.

Note:

Exercise 2

1. Circular rotations of the head in one direction - 4 times.

2. Circular rotations with the head in the other direction - 4 times.

Note: repeat the exercise 3 times, breathing freely.

Exercise 3

Starting position: standing, feet shoulder-width apart, arms extended forward.

1. While inhaling, on a count of “one-two,” make 2 jerks with your arms to the sides.

Note: perform the exercise 8-10 times.

Exercise 4

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

1. Spread your arms to the sides.

2. As you exhale, bend forward and reach your right foot with your left hand.

3. Bend over and extend your arms to the sides.

4. While inhaling, take the starting position.

5. Repeat everything in the other direction.

Note: perform the exercise 4-6 times.

Exercise 5

Starting position: standing, holding the back of a chair with your right hand.

1. While inhaling, lift your left leg onto your toes and swing your right leg forward (Fig. 1).

2. As you exhale, take the starting position.

3. Repeat with your right foot. Note: perform the exercise 5-6 times.

Figure 1. Exercise 5

Exercise 6

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

1. While inhaling, on a count of “one-two,” jerk your right arm up and your left down at the same time.

2. As you exhale, on the count of “three-four”, take the starting position.

3. Repeat the first and second movements with changing hand positions.

Note: perform the exercise 8-10 times.

Exercise 7

Starting position: standing, legs together, hands on the belt.

1. As you exhale, do a squat, straighten your knees and lean forward.

2. While inhaling, take the starting position.

Note: perform the exercise 8-12 times.

Exercise 8

Starting position: standing, legs together, jump rope in hands.

1. Jump rope 10 times on your right leg.

2. Do the same with your left foot.

Note: repeat the exercise 2-3 times, do not hold your breath.

Exercise 9

Starting position: standing, legs together, arms along the body.

1. While inhaling, step with your right foot and stretch your arms forward, step with your left foot and raise your arms up (Fig. 2).

2. Step with your right foot and move your raised straight arms back.

3. As you exhale, step with your left foot and lower your arms down.

Note: perform the exercise for 2-3 minutes.

Figure 2. Exercise 9

Some parents consider exercise unnecessary (“why, there’s physical education at school!”), others don’t have an extra 15-20 minutes for their children, “because it’s work!” And only a few mothers and fathers understand the importance of exercise for the child, and specifically get up half an hour early in the morning in order to have time to cheer up together with the child and prepare the body for the school/work day.

If your children sleep in class and are constantly shirking physical education lessons, this instruction is for you!

When is the best time for a younger student to do exercises? How to prepare for gymnastics?

Man by nature must move a lot. It’s not for nothing that they say that movement is life. The less a child moves, spending all his free time near the TV, the more health problems he gets.

Children's specialists are sounding the alarm and reminding parents that children's bodies should be actively moving at least 10 hours a week, and for younger schoolchildren this minimum increases to 3 hours a day. Moreover, it is desirable that this happens in the fresh air.

Naturally, parents have too little time, but still dedicating 20 minutes in the morning and 20 minutes in the evening for exercise is not that difficult.

Video: Gymnastics for primary school children

What does charging do?

• Prevention of obesity.
• Prevention of problems of the cardiovascular system, musculoskeletal system, etc.
• Elimination of nervous tension.
• Returning the body to normal tone.
• Increasing your mood is a psychological setting for a good day and a boost of energy in the morning.
• Complete awakening (the child will come to lessons with a “fresher” head).
• Activation of metabolism.
• Etc.

How to prepare a child for exercise?

Of course, it’s difficult to get a child out of bed ahead of time, especially “for some kind of exercise.” This wonderful habit must be instilled gradually.

As you know, for a habit to become established, it takes about 15-30 days of regularly repeated actions. That is, after 2-3 weeks of such activities, your child will already be drawn to them.

Without attitude - nowhere. Therefore, the most important thing in forming this habit is to tune in and.

In addition, it is important that the child’s exercises change periodically (children at this age get tired of the same type of training too quickly).

And don’t forget to praise your child and encourage any physical activity in every possible way.

Video: Morning exercises. Charging for children

15 best exercises for children 7-10 years old - correct posture and increase muscle tone with a daily set of exercises!

If you do not have the opportunity to go out into the fresh air to exercise, then open the window in the room - training should not take place in a stuffy room.

So, here are 15 exercises for younger students:

The first 5 exercises are to warm up the muscles. It is strictly forbidden to do complex exercises immediately after sleep.

1. We take a deep breath and rise on our toes. We pull the handles up as high as possible, as if we are trying to reach the ceiling. We lower ourselves to the full foot and exhale. Number of approaches – 10.
2. Tilt your head to the left, return to the starting position for a couple of seconds and then tilt your head to the right . Next, we make circular movements with our heads - to the right side, then to the left. Execution time – 2 minutes.
3. Now shoulders and arms. We alternately raise one shoulder, then the other, then both at once. Next, we swing our hands upward - in turn, now with our left hand, now with our right hand. Then make circular movements with your arms, as when swimming – first breaststroke, then crawl. We try to do the exercises as slowly as possible.
   
4. We rest our hands on our sides and bend over – left, right, then forward and backward. 5 times - in each direction.
5. We walk in place for 2-3 minutes, raising our knees as high as possible . Next, we jump 5 times on the left leg, then 5 times on the right leg, then 5 times on both, and then jump with a 180-degree turn.
6. We stretch our arms forward, interlock our fingers and stretch forward - as far as possible . Then, without losing the lock, we lower our hands down and try to reach the floor with our palms. Well, we finish the exercise by trying to reach the ceiling with our clasped palms.
   
7. We do squats. Conditions: keep your back straight, legs shoulder-width apart, hands can be clasped behind your head or extended forward. The number of repetitions is 10-15.
8. We do push-ups. Boys, of course, do push-ups from the floor, but for girls the task can be simplified - you can do push-ups from a chair or sofa. The number to repeat is from 3-5.
9. Boat. We lie down on our tummy, stretch our arms forward and slightly up (lift up the bow of the boat), and also put our legs together, lifting up the “stern of the boat.” We bend the back as hard as possible. Execution time – 2-3 minutes.
10. Bridge. We lie down on the floor (children who know how to lower themselves onto the bridge from a standing position, lower themselves straight from it), rest their feet and palms on the floor and, straightening their arms and legs, bend their back in an arc. Execution time – 2-3 minutes.
11. We sit on the floor and spread our legs to the sides. We alternately reach out with our hands to the toes of our left foot, then to the toes of our right. It is important to touch your stomach with your leg so that your body lies with your leg - parallel to the floor.
12. Bend your left leg at the knee and lift it up, clapping your hands under it . Then repeat with the right leg. Next, we raise the extended left leg as high as possible (at least 90 degrees relative to the floor) and clap our hands under it again. Repeat for the right leg.
    
13. Martin. We spread our arms to the sides, move our left leg back and, slightly tilting our body forward, freeze in the swallow pose for 1-2 minutes. It is important that the body at this moment is parallel to the floor. Next, we repeat the exercise, changing the leg.
14. We hold a regular ball between our knees, straighten our shoulders, and rest our hands on our waist. Now we slowly squat, keeping our back straight and the ball between our knees. The number of repetitions is 10-12.
15. We rest our hands on the floor and “hover” above it in a “push-up” position. Now slowly, using our hands, we “go” to a vertical position. We rest a little in the “ostrich” pose and “stomp” our hands forward to the original position. We walk back and forth with our hands 10-12 times.

We finish the exercise with a simple exercise for relaxation: we stretch “at attention” while inhaling, tensing all the muscles – for 5-10 seconds. Then we sharply relax at the command “at ease”, exhaling. We repeat the exercise 3 times.

Motivating a junior schoolchild to perform daily gymnastics at home - useful tips for parents

Even an adult finds it difficult to force himself to do exercises in the morning, let alone children - you need to try hard to accustom your child to this useful ritual. You can't do without motivation here.

Where to look for this motivation, and how to entice a child to exercise so that the child enjoys it?

• The main rule is to do exercises all together! Well, if dad categorically refuses, then mom should definitely participate in this process.
• We turn on upbeat and cheerful music. Doing exercises in silence is boring even for an adult. Let the child choose the music!
• We are looking for an incentive in each specific case. For example, an incentive for a girl can be a beautiful, toned figure that everyone will envy, and an incentive for a boy can be muscle definition that he can be proud of. Losing weight if the child is overweight will be no less of an incentive.
• We are looking for those we can imitate. We do not create idols (!), but look for a role model. Naturally, we are looking for him not among bloggers and bloggers with beautiful bodies and emptiness in their heads, but among athletes or heroes of films/movies that the child loves.
• Exercise is needed to become stronger. And you need to be strong (strong) to protect your younger brother (sister).
• In addition to 5 exercises to warm up the muscles, you need to choose another 5-7 exercises for direct exercise. No more is needed for this age, and the workout itself should take no more than 20 minutes (twice a day). But it is important to regularly change the set of exercises so that the child does not get bored! Therefore, immediately make a large list of exercises, from which you will pull out 5-7 new ones every 2-3 days.
• We talk with the child about health more often : why is exercise so important, what does it give, what happens to the body without physical activity, and so on. We are looking for thematic films and cartoons, which we watch, of course, with the child. We often watch films in which young athletes achieve success - often these films become powerful motivators for a child to enter the world of sports.
• Arrange a sports corner for your child in his room . Let him have personal parallel bars and rings, a Swedish barre, a fitball, a horizontal bar, children's dumbbells and other equipment. As a reward for each month of training, make it a trip to a trampoline center, play climbing, or another sports attraction.
• Use his own preferences to attract your child to exercise . For example, if a child loves a ball, consider a set of exercises with the ball. He loves parallel bars - do exercises on the children's playground. Etc.

Video: Fun exercises for a child

Remember that it is impossible to force a child to exercise like hard labor. It is important that he himself wants to study with you. Therefore, first of all, we demonstrate the importance of charging with our own example.

Children at this age are already excellent at thinking and analyzing, and if you are constantly lying on the sofa, growing a belly, then you simply will not be able to force your child to study - personal example is more effective than all other methods.

At the age of 13 years and older, many schoolchildren, unfortunately, are careless and have little interest in morning exercises, but surprisingly many go in for sports, considering this kind of physical activity more useful. It is important to explain to such children that the benefits of morning exercises are very high and, in addition, you can easily combine exercises during exercise with exercises that are important in the chosen sport. Try it with your child or advise him to create his own set of exercises for morning exercises, but make sure that he is not overloaded.

Possible morning exercises for teenagers:

• Starting position – standing with your feet shoulder-width apart, hands on your belt. Perform circular movements with your head in one direction and the other. Repeat 8 – 10 times.
• Previous starting position. Rotate your torso to the sides. Repeat 5 times.
• Previous starting position. Swing your leg back, forward and to the side. Repeat 3 – 5 times with each leg.
• Previous starting position. Spread your arms to the sides and, as you exhale, bend forward touching the toe of your left foot with your right hand; while inhaling, straighten up and return to the starting position. Then tilt with the other hand. Repeat 4 - 6 times in each direction.
• Previous starting position. Perform squats at a calm pace.
• Previous starting position. Perform circular movements with the pelvis in one direction and the other.
• Starting position – standing with your feet shoulder-width apart, hands below. Clench your fingers into a fist and perform circular movements with your hands back and forth.
• Starting position – feet shoulder-width apart, hands on the belt. Perform jumps on the spot. The pace is arbitrary, if possible.
• Previous starting position. Jump sideways over a small obstacle, such as a ball or box.
• Sit on the floor, legs straight, widely spaced. Stretch forward, then to one, then to the other leg.
• Lie on your back and perform the “scissors” exercise with your feet, crossing your legs slightly raised above the floor.
• Lying on your back, perform the “bicycle” exercise, alternately bending and straightening your legs.
• Get on all fours, arch and arch your back.
• Finish the exercise with a calm walk

At the age of 13 years and older, many schoolchildren, unfortunately, are careless and have little interest in morning exercises, but surprisingly many go in for sports, considering this kind of physical activity more useful. It is important to explain to such children that the benefits of morning exercises are very high and, in addition, you can easily combine exercises during exercise with exercises that are important in the chosen sport. Try it with your child or advise him to create his own set of exercises for morning exercises, but make sure that he is not overloaded.

Possible morning exercises for teenagers:

Option 1.

1. Starting position – standing with your feet shoulder-width apart, hands on your belt. Perform circular movements with your head in one direction and the other. Repeat 8 – 10 times.

2. Previous starting position. Rotate your torso to the sides. Repeat 5 times.

3. Previous starting position. Swing your leg back, forward and to the side. Repeat 3 – 5 times with each leg.

4. Previous starting position. Spread your arms to the sides and, as you exhale, bend forward touching the toe of your left foot with your right hand; while inhaling, straighten up and return to the starting position. Then tilt with the other hand. Repeat 4 - 6 times in each direction.

5. Previous starting position. Perform squats at a calm pace.

6. Previous starting position. Perform circular movements with the pelvis in one direction and the other.

7. Starting position – standing with your feet shoulder-width apart, hands below. Clench your fingers into a fist and perform circular movements with your hands back and forth.

8. Starting position – feet shoulder-width apart, hands on the belt. Perform jumps on the spot. The pace is arbitrary, if possible.

9. Previous starting position. Jump sideways over a small obstacle, such as a ball or box.

10. Sit on the floor, legs straight, spaced wide apart. Stretch forward, then to one, then to the other leg.

11. Lie on your back and perform the “scissors” exercise with your feet, crossing your legs slightly raised above the floor.

12. Lying on your back, perform the “bicycle” exercise, alternately bending and straightening your legs.

13. Get on all fours, arch and arch your back.

14. Finish the exercise by calmly walking around the room.

Option 2.

1. The child stands, feet shoulder-width apart, hands below. As you inhale, stretch, raising your arms up, slightly arching your back, and as you exhale, return to the starting position. Repeat 4 – 6 times.

2. The child stands, feet shoulder-width apart, hands on the belt. Performs calm circular movements with the head in one direction and the other. Do not hold your breath. Repeat 6 – 8 times in each direction.

3. The child, while breathing calmly, bends in different directions: forward, backward (with caution), to the sides. Repeat 4 - 8 times in each direction.

4. The child stands with his feet shoulder-width apart. As you inhale, you raise your arms up and bend over. As you exhale, bend forward, trying to reach your fingers to the floor. Calmly return to the starting position. Repeat 6 – 8 times.

5. The child stands, feet shoulder-width apart, arms forward. Performs a leg swing, trying to touch the palm of the hand with the toe. Then with the other foot. The pace is calm. Repeat 4 – 6 times with each leg.

6. The child stands, feet shoulder-width apart, hands on the belt. As you inhale, take a step forward with your foot and bend your leg, and as you exhale, return to the starting position. Then with the other foot. Repeat 6 – 8 times with each leg.

7. The child lies on his back, arms extended along the body, palms up, shoulders pressed firmly to the floor. Raising his legs slightly from the floor, he performs a “bicycle”, alternately bending and unbending his legs. The pace is average. Perform for about 30 seconds.

8. The child performs various jumps, including over an object up to 5–10 cm high. Do not hold your breath. Do about 30 jumps.

9. Walk calmly for 3 minutes. Additionally, you can hold a box on your head, trying to maintain balance. Keep your head straight.