Physical exercises aimed at body shaping. Features of the correction of physical development through physical exercises. Thus, physical development is an integral indicator of the state of health, which

Ministry of Education of the Russian Federation

Topic: Features of the correction of physical development through classes exercise

Novosibirsk 2014

Introduction

2. Feature of physical education

Conclusion

Bibliography

Introduction

The physical development of a person is a measure of the physical capacity of the organism, which determines the reserve of its physical strength, the total working effect. This property is determined by the structural features of the body (a number of anthropometric features, including: body length, body weight, chest girth, etc.) and functional indicators (type nervous system, metabolic features, hormonal status, etc.).

For an example, let's turn to the cardiovascular system and its main organ - the heart, which, compared to other organs, is in great need of training and lends itself to it very easily. When the heart is working with a heavy load, it automatically trains, because. expanding the boundaries of its capabilities, there is an adaptation to the transfer of the largest amount of blood, in comparison with the heart of an untrained person. Regular physical exercises and sports contribute to an increase in the size of the heart, and with various forms of motor activity, various opportunities for its improvement (heart) appear.

1. The concept of correction of physical development

In the life period of human development, there are stages of development when there is an increase in body weight, growth in length, width, the formation of body characteristics, posture, biochemical, physiological functions. In this cycle, the body type is formed.

The disadvantages of physical development include the following parameters: overweight, underweight, problems with posture, etc.

Body type is largely determined by genes that are inherited from parents. But if desired, some body features are subject to correction, which is achieved with the correct use of physical culture. Physical exercises have a significant impact on the formation of the skeleton: you can remove the curvature of the spine, improve posture, increase metabolic processes, incl. calcium, which determines bone strength. It should also not be forgotten that the best results in the correction of physique by means of physical culture are achieved in childhood and adolescence. During this period, the body develops and undesirable body features are easily corrected. Of all the signs of physical development, the most difficult to correct is height (body length), and easier - weight (body weight), as well as individual anthropometric indicators (chest circumference, hips, etc.).

On the functions of internal organs, respiratory and of cardio-vascular system, negatively affects posture defects, negatively affects the physical and mental performance of a person.

In strengthening health, correcting posture and physique, physical culture is of no small importance. It also affects the increase in mental stability and overall performance.

Under the correction of physique by means of physical education is meant the regulation of defects in posture and body weight.

Excess adipose tissue during physical education is converted into the required amount of energy for exercise. As a result, there is a decrease in excess body weight, changing physique towards a slender figure. best type physique can be achieved by increasing body weight through the growth of muscle tissue. Bodybuilding and weightlifting, the most acceptable sports for young men, will come to the rescue. For girls, these sports are not suitable, because. they give the body masculine features. A more acceptable option is athletics, its various types. A symmetrical body and proper posture can be achieved through running. Jumping exercises help to reduce body weight, develop the chest, increase the length of the legs (in relation to the body). When doing gymnastics, a slender figure is formed by achieving a narrowed pelvis, low body weight, long thin legs. A symmetrical body, development of the chest, correct beautiful posture, slender legs help to achieve figure skating or synchronized swimming.

Growth stimulation is favorably influenced by sports games (volleyball, basketball). Special daily jumping exercises (multiple jumps) also promote growth.

By passing tests for general physical fitness, in the very first month, everyone can assess the development of his general endurance, strength, speed-strength qualities, which will help to choose the right sport for correcting physical development and correcting some physique deficiencies.

Physical development is a change in functions and forms human body throughout life. Its level and features are determined using anthropometry, which is a system of measurements and research in anthropology of linear dimensions and other physical characteristics body. These measurements are carried out according to a standard method, in which special standard instruments are used.

Feature of physical education

In changing the physical and mental state of a person, physical exercise plays a very significant role. With proper organization, these classes contribute to health promotion, improvement of physical development, increase in working capacity and physical fitness, improvement of the functional system of the human body.

Physical development is influenced by the biological basis transmitted by inheritance, as well as social factors - work, life, upbringing, etc. Physical education plays a special role in a number of these factors.

The problem of mankind is the organization of conditions for achieving a healthy body and healthy spirit. Facilitating life with the help of various equipment, cars, negatively affects the figure. When it is possible to walk, people take a car, call a taxi, take a bus. If you have time and not a very long distance to the starting point, you have to force yourself to walk or ride a bike.

With the help of physical education, you can correct your posture. To do this, in the process of physical education, certain motor tasks are set before the trainees, which must be solved, since this contributes to the achievement of the corresponding goals of the classes. A motor task is a socially and biologically determined requirement to perform certain movements with given biomechanical characteristics, stimulating a person to activate mental and motor activity, which ultimately allows achieving the corresponding goals in the process of physical education.

The solution of the motor task occurs when the people involved in specially organized motor actions are organized (manifestation of the motor activity of people, conscious and purposeful to solve a certain motor task).

In order to resolve the dialectical contradictions between the motor abilities and the tasks of the trainees, it is necessary to resort to the help of physical exercises that affect the trainees by providing an educational effect, thereby allowing them to expand their motor capabilities.

In this case, physical exercises are a set of motor actions that solve certain particular problems of physical education, and are performed in the presence of strict regulation of the biomechanical characteristics of movements, external conditions and the state of the human body.

Analyzing the stability and periodicity of kinematic characteristics, motor actions, cyclic and acyclic exercises are used.

In exercises of a cyclic nature, in accordance with the use of certain ways of energy supply, a number of groups are distinguished. This approach is generally accepted, it is substantiated by experts different countries. Differences - only in the number of selected groups. physical education exercise acyclic health

Acyclic exercises are characterized by a constant change in motor activity, a change in a wide range of biomechanical characteristics of motor actions.

In the special literature, three groups of acyclic exercises are called: shock, situational, standard.

There are four classes of physical exercises: health; training; competitive; demonstrative.

Health-improving exercises are subdivided into therapeutic, strengthening, developing, control and health-improving exercises.

Exemplary, control and training, preparatory, include training exercises.

In competitive exercises, there are three main types: exercises, the working effect of which is achieved mainly due to the implementation of a certain biokinematic structure of movements (rhythmic gymnastics, figure skating, synchronized swimming, etc.); exercises, the working effect of which is achieved mainly due to the implementation of a certain biodynamic structure of movements (weightlifting, rowing, athletics, etc.); exercises in which only their final working effect is important, and not the way to achieve it (all martial arts - fencing, boxing, wrestling, as well as all sports games).

Therapeutic physical culture (LFK) is widely used at all stages of the treatment of diseases and deformities of the human musculoskeletal system and rehabilitation; It is used to correct posture.

In case of postural disorders, the general tasks of exercise therapy include the creation of favorable biomechanical conditions for increasing the mobility of the spinal column, the correct relative position of all biolinks of the body, the directed correction of an existing defect in posture, the formation and consolidation of the skill of correct posture.

Particular tasks of exercise therapy depend on the nature of the violation of posture, since special exercises aimed at reducing the angle of inclination of the pelvis, for example, with a round-concave back, are contraindicated in case of stoop, when it is necessary to increase the angle of inclination of the pelvis, to form lumbar lordosis.

Since the skill of correct posture is formed on the basis of a muscular-articular feeling that allows you to feel the position of body parts, it is recommended to perform exercises in front of a mirror. It is useful to train patients with mutual control of the positions of body parts, with verbal correction of an existing posture defect. This allows you to create the necessary functional basis for posture correction.

Goryanaya recommends an integrated approach for the prevention and treatment of musculoskeletal disorders, including passive prevention, self-extension, self-correction of the spinal column, and special exercises for the formation of the muscular corset.

In the treatment of various pathologies of the human spinal column, Laputin recommends performing therapeutic exercises in a hypergravity suit.

It is known that the causes of many such diseases are changes in the morphological and functional characteristics of the spinal column due to changes in the spatial arrangement of biolinks that have arisen for various reasons, as a result of which it cannot withstand excessive mechanical loads and deforms and bends in the most weakened places. Posture correction most often (behind rare contraindications) occurs through the use of specially directed therapeutic physical exercises. However, the main disadvantage of such exercises is the inaccurate target orientation of biomechanical influences, the low physical (mechanical) power of highly directed influences (even if it is possible to correctly orient them biomechanically) and the low overall intensity of each specific treatment cycle. In order to somehow intensify therapeutic exercises of this type, specialists quite often use additional weights, which not only do not bring relief to patients, but sometimes exacerbate their suffering, since any weight lifting inevitably additionally affects the intervertebral discs of the lumbar region. In most cases, this leads to their overload and approaching the limit of mechanical strength.

Therefore, almost always, when using weights in physical exercises, in order for posture correction to occur correctly, it is necessary to achieve the maximum possible reduction in the loads on the lumbar region. The use of a hypergravity suit almost completely removes this problem and allows you to apply weights without any additional impact on the lumbar spine.

Conclusion

One of the significant problems now is the organization of conditions for human formation, in which spiritual wealth, moral purity and physical perfection would be harmoniously combined.

Physical culture is a social phenomenon that is interconnected with the education of people, with the economy, the state of healthcare, the socio-political system, and culture.

The history of physical culture reflects a specific area in which the transformation of nature by man and man takes place with the help of the most perfect organism, will, consciousness, the development of certain traditions, organizations, institutions.

modern age is a century of important technical, social, biological transformations, which, along with progressive phenomena, has introduced a number of unfavorable conditions into human life, such as domestic and professional stress, nervous and physical overload, etc.

These circumstances contribute to metabolic disorders, overweight, to diseases of a cardiovascular nature, etc.

The young body is not able to cope with these adverse factors that adversely affect the state of his health.

The practice of more than tens of thousands of people who have experienced the impact of these adverse factors shows that the most effective counteraction to them is regular physical exercise, which restores and strengthens health and helps to adapt to environmental conditions.

Physical exercise helps to increase the sense of responsibility, the development of perseverance in achieving the goal, it is of great educational importance, and this applies to all people, regardless of profession, age, social status.

Bibliography

1. Volodina A.V. etc. Organization and control in health rehabilitation, St. Petersburg, 2006.

2. Didik O.N. Physical culture and sport, M., 2005.

3. Ilyin A.Yu. Sport and life: M.: JSC "Aspect Press", 2007.

medical reference book trainer. M., 2009.

Pavlov M.A. Organization of classes "Physical culture": St. Petersburg, 2006.

Physical education classes / Under the general. ed. A.G. Petrov. M.:, 2008.

Sports medicine. / Ed. A.G. Petrov. M.:, 2005.

8. Physical education: textbook / Ed. A.Yu. Zaitseva and others. M .: Higher. school, 2003.

Tutoring

Need help learning a topic?

Our experts will advise or provide tutoring services on topics of interest to you.
Submit an application indicating the topic right now to find out about the possibility of obtaining a consultation.

Learn these exercises and you will never pay for a fitness club membership again.

You can exercise anywhere using only your own weight.

We offer exercises that use only your body weight as resistance, such as push-ups and lunges. They do not require the necessary equipment.

These movements are a staple in many high intensity workouts. These workouts are intense and fast.

You quickly do the exercises in less than 30 minutes. This means you can be in great shape without going to the gym, spending hours exercising, or using special training equipment. (Seriously, it's science.) Enough to know correct movement.

Here is a list of exercises designed by personal trainer and physiologist Albert Matheny.

These 12 exercises are essential for those who want to train anytime, anywhere.

The trainer also gives 9 workout options that are combinations of these movements. You can use these 12 exercises as building blocks for different options fast, high-impact workouts that are possible anywhere.

Some of these movements have instructions on how to make them more comfortable. Just try to perform movements that do not have " facilitating» instructions as best you can. Know that it is better to do just a few repetitions of each movement perfectly, and not to do many movements incorrectly.

Once you've mastered these exercises, learn how to combine them into a complete 20- or 30-minute workout.

1. Push-ups

What to do:

• Place your hands directly under your shoulders.
• Position your feet shoulder-width apart.
• Maintain plank position. Your body should be straight from the back of your head to your hips.
• The neck should be in line with the shoulders.
• As you lower, keep your elbows close to your body.

• Sagging or protruding buttocks.
• Head tilt up or down.
• Let your shoulders rise towards your ears.

How to make it easier:

• Set your feet wider for better stability.
• Perform push-ups as described above, but instead of a plank position, do push-ups with your knees on the ground. Just make sure your back and hips are in a straight line.

2. Plank

How to do:

• Place your hands under your shoulders, or slightly wider.
• Strain gluteal muscles.
• Your body should be in one line from head to toe.
• Strain chest.
• Press your chin.
• Direct your gaze to the floor.

• Lifting or sagging of the buttocks.
• Raise your head.
• Staying in position if the body is not in a straight line is a good exercise only if you do it right.

How to make it easier:

• Hold the position for a shorter period of time.

3. Bridge buttocks

How to do:

• Lie on your back.
• Place your feet flat on the floor, shoulder-width apart, toes pointing forward, knees bent.
• Pull up your belly.
• Push off with your heels and lift your hips off the floor.

• Stop controlling your abdominal muscles.
• Raise your hips too high. The hips and back should be in a neutral position.

4. Spider Lunge

How to do:

• Starting position: as for push-ups.
• Place your right foot near the outside of your right hand.
• Land on your entire foot.
• Return to starting position.
• Repeat with the other leg.
• Hold a firm plank position.

• Allow your shoulders to move out of line directly above your arms.
• Sagging hips.

5. Plank - knock

How to do:

• Start in a plank position.
• Tap your left shoulder lightly with your right hand.
• Return your hands to plank position.
• Repeat the exercise with the other hand.
• Maintain a plank position with a tight torso and glutes.

Shift weight as you tap your shoulders.

6. Squats

How to do:

• Position your feet somewhere between your hip joint and shoulder width.
• Place your toes apart as needed to be flexible as you move.
• Keep your back straight.
• Look forward and slightly up.
• Make sure your knees are in line with your toes.
• Squat down as deep as you can.

• Bend your knees inward.
• Raise your heels off the ground.
• Shift your weight onto your toes.

How to make it easier:

Squat shallow if you find it difficult to squat or get up uncomfortable.

7. Lunge to the side

How to do:

• Keep your back straight, chest up.
• Shift your weight to the midfoot and heel.
• Lunge as low as you can.

Keep your knees in front of your legs.

8. Jump Squats

How to do:

• Squat down until your thighs are parallel to the floor.
• Keep your chest up.
• Keep your arms straight out in front of you as you squat, and push them out behind your back as you jump.
• Jump as high as possible.
• Exhale as you jump.
• Land softly.

• Allow your knees to move out of line with your toes.
• Shift your weight onto your toes while squatting.

9. Lunge with a jump

How to do:

• Lunge as low as you can without your back knee touching the floor.
• Keep your torso upright.
• Distribute weight evenly between front and back foot.
• Jump to change the position of the legs - the front leg goes back and the back leg goes forward.
• Coordinate arm movements so that the front arm moves forward as the opposite leg lunges back.
• Land softly.

• So that the knee touches the floor.

How to make it easier:

Don't rush - just do regular lunges.

10. One leg raise

How to do:

• Keep your back straight.
• Distribute your weight evenly on the leg you are standing on.
• Raise one leg straight behind you. Lean forward and stop at hip level. Bend as low as your flexibility allows.
• Pull yourself back into a standing position using the hamstring (back) of the leg you are standing on.
• Keep your head in a neutral position.

• Reach towards the floor with your fingertips: this flexes your back. Instead, focus on keeping your back straight and locking into your hips.
• Try to touch the floor if flexibility does not allow.
• Change legs on each rep. Do the exercise with one leg for one set, and then switch to the other leg for the next set.

11. Reverse Lunge

How to do:

• Starting position: stand straight.
• Take a step back with one foot.
• Keep your front knee at a 90 degree angle.
• Keep your chest up.
• Distribute your weight evenly between your front and back foot.
• The knee of the back leg can lightly touch the floor.
• Push off with the heel of your front foot to stand up.
• Coordinate your arm movements so that the arm is in front as the opposite leg lunges backwards.

• Shift the weight of your front foot onto your toes.
• To move the knee to the side.
• Allow the knee of the front leg to bend inward.

12. Walking on your hands

How to do:

• Legs should be as straight as your flexibility allows.
• Keep your back straight.
• Bend at the waist and place your hands on the floor in front of you.
• Keep your chest straight as you move your arms forward until you are in a plank position. Then walk backwards on your hands and stand up.
• Brace your hips and plant your heels on the ground as you walk back on your hands.

• Walk your hands past the plank position.
• Sagging hips.
• Wag from side to side from the hips.
• Raise your shoulders up towards your ears.

How to make it easier.

• Bend your knees slightly if you are unable to reach the ground. Improve your flexibility and work on keeping your legs straight.
• To turn these exercises into a complete workout, follow one of these guides.
• You can mix and match exercises to make your own workout.

What to do with all this now?

Choose exercises that don't use the same muscle groups. Use one of these three formats created by Matheny (examples for each below). Remember that each movement must be performed properly and with a full range of motion.

Training.

30 seconds of work and 10 seconds of rest. You will complete 3 exercises in total.

1. Movement 1: 30 seconds
2. REST: 10 seconds
3. Movement 2: 30 seconds
4. REST:: 10 seconds
5. Movement 3: 30 seconds
6. Repeat the sequence 10 times.

You can combine the exercises from this complex as you like. The main thing is to do at least three exercises at a time. And do such exercises in the mornings or in the evenings after work.

A beautiful figure is the dream of both girls and men. However, desire is one thing, and action is quite another. To look attractive, several times a week it is enough to visit the gym or gym. And in order for the training to be as effective as possible, it is recommended to exercise with a trainer. But what about those who are financially unable to visit gyms and hire trainers? The answer is simple: you need to make the right one at home.

Before you start exercising, determine where your problem areas are. On the "running" parts of the body, it will be necessary to make the greatest bias.

Body shaping through exercise

Any exercise should begin with a neck warm-up, and only after that go lower. In no case do not do the exercises right away, because first you need to “warm up” all the muscles and joints. Otherwise, pain and sprains may be observed.

Body shaping methods through physical exercises

Neck exercises

1. We make circular turns with the head, pressing the chin to the chest, and then slowly turning the head to the right and to the left. Repeat the exercise ten times. It is important to tighten the muscles of the neck during execution.
2. The head looks forward. In a vertical position, turn it first to the left, then to the right. Repeat the exercise several times.

Posture exercises

1. Stand up straight. Legs shoulder width apart. Make ten circular movements with straight arms, first forward and then back.
2. Bend your elbows. Touch your shoulders with your fingers. Again rotate your arms forward ten times, and then back.
3. Next are slopes. First turn the body body forward, then to the right, left and back, bending as much as possible. Hands at this time on the belt. Repeat the exercise about ten times.
4. Now bend again, but only to the left and right with the opposite arm extended. For example, if you are leaning to the left, then you need to extend your right arm.

Body shaping exercises at home for abdomen and waist

In women, often the most problematic areas are the stomach, sides and legs. Diet can only partially give the body, the rest - for exercise and various physical activities.

1. Let's start with the press. You will need a sofa or other furniture that you can catch your feet on. Bend your legs a little. Perform ten full body raises or twenty incomplete ones to begin with.
2. Sit on the floor. Straighten your arms and legs. Now throw the left leg behind the right so that the vertebra is “twisted”. This position will not only increase your well-being and give strength, but also help in losing weight.
3. You can also “twist” the spine while sitting. To do this, sit down with your knees slightly bent. Vertically turn the body first to the right and then to the left, while helping with your hands, grabbing your legs.
4. Do not forget about the exercise "Mill". Spread your arms to the sides, bend your torso forward, feet shoulder-width apart. In rhythm with your left hand, touch your right foot, and with your right hand, touch your left foot. Repeat charging about ten times.
5. Useful and "Birch". Lie on the carpet and lift your straight legs up, holding them with your hands.
6. If you have a hoop, then perform circular movements of the torso with this sports equipment. If you do not have a hoop, then just twist the pelvis, while it is important to bend as much as possible.

A set of exercises for body shaping for legs and buttocks

1. For the buttocks - an effective exercise "Swallow". It is recommended to do it on a low bench (such as is used in schools). Stand on the bench with your feet. Stretch your arms out to the sides and one leg back. Such an exercise affects almost the entire body, thereby giving sufficient load and developing coordination. If there is no bench, then you can do without it, but the effect will be slightly lower.
2. Regular squats are also quite effective. You can perform this exercise in the morning instead of exercising. Squat about thirty to forty times a day.
3. Be sure to include the Half Twine exercise in your list, which will quickly help you lose weight. All that is needed is to sit on an incomplete twine. If you can sit down completely, that's even better. The type of twine does not matter.
4. The next exercise is rolling. Place your hands behind your head, straighten one leg. Roll from one foot to the other about eight to ten times.

1. Breathing through one nostril.The purpose of the exercise is to correct incorrect breathing habits. Sit in a comfortable position with crossed legs, keep your back and head straight. Close the right nostril with the thumb and inhale slowly through the left nostril. Exhale through the same nostril. Repeat the exercise 10-15 times. Then close the left nostril with the ring finger and little finger of the right hand and perform 10 - 15 breathing cycles.

2. Diaphragmatic breathing (belly breathing).The purpose of the exercise is to teach the child economical breathing, which contributes to the most complete ventilation of the lungs. Incomplete breathing leaves most of the lungs inactive, while bacteria that provoke lung diseases develop in them.

Sit on a mat with crossed legs. Perform a smooth exhalation, contracting the abdominal muscles and pulling the stomach in as much as possible. After that, without delay, take the maximum smooth breath, sticking out your stomach. Perform the exercise for 30 - 40 s.

3. Cleansing breath.The purpose of the exercise is to clear the respiratory passages. Sit on a mat with crossed legs. Perform the maximum smooth inhalation and sharp exhalation, drawing in the abdominal muscles. This is immediately followed by relaxation of the abdominal muscles and a deep breath. Passive inhalation and sharp exhalation continuously alternate one after the other. Perform 10 - 15 respiratory cycles.

4. "Blacksmith fur". Exercise allows you to quickly "saturate" the body with oxygen, perfectly cleanses the nasal passages, is an excellent remedy for colds, runny nose. To perform the exercise, you need to sit with your legs crossed, your back is straight. Calmly exhale, draw in the stomach. After that, 7 breathing cycles (inhale-exhale) are done at a fast pace with the active work of the abdominal muscles: on inspiration, the stomach moves forward, on exhalation it retracts. After 7 cycles of inhalation-exhalation, a full breath is taken with a puff of breath for 5-7 s. After that, they switch to normal breathing.

A set of breathing exercises "Who breathes like."

1. I.p. - main stand. How does the dough puff? "puff - puff - puff ..."

2. How does a steam locomotive release steam? "From - from - from ..."

3. How does a goose hiss? "Sh - sh - sh ..."

4. How do we laugh? “Ha ha ha…”

5. How does the air get out of the balloon? "S - s - s ..."

6. Blow on a dandelion. We blow on open palms. "F - f - f ..."

7. I.p. - lying on the back on the mats, the right hand lies with the palm on the stomach, the left along the torso. When breathing, change the position of the hands.

8. I.p. - sitting on the mat, hands on the belt. We make a long exhalation, we produce “fu-fu” at the end, each time strongly drawing in the stomach.

9. Walking. 2 steps inhale, 2 steps exhale.

When performing exercises, there are special breathing rules:

Raised hands up and to the sides; take your hands back - take a breath.

They brought their hands together in front of their chest and lowered them down - exhale.

We tilted the body forward, to the left, to the right - we exhale.

We straighten or bend the body back - inhale.

Raised the leg forward or to the side, sat down or bent the leg to the chest - exhale.

We lowered the leg, took it back, straightened it out of the squat - we take a breath.

Exercises to strengthen the abdominal muscles

Exercises to strengthen the abdominal muscles do not lead to general fatigue of the child, and they learn to control muscle contractions. I give these exercises to schoolchildren in the form of homework, and they can do them on their own. It is not necessary to include all the proposed exercises in one session. You can alternate their use, combining in different combinations. Rest for 30 seconds between exercises is recommended.

I.p. - lying on the stomach. Bend your knees, grab your shins with your hands. Bend back, tilt your head back. Fix the pose for 20-30 s, breathing is free. Return to I.P.

I.p. - lying on your back. Tilt forward, touch your knees with your head, clasp your ankles with your hands, fix the pose for 60-90 s. Do not take your knees off the floor. Breathing is free. Return to I.P.

I.p. - lying on your back. Raise the torso without taking your legs off the floor, fold your hands on the back of your head, fix the pose for 10-20 s. Breathing during the pose is free. Return to I.P.

I.p. - lying on your back, arms raised up. Without taking your legs off the floor, raise your torso while turning it to the side. Fix the pose for 10-20 s and return to the I.p. Repeat on the other side.

I.p. - lying on your back. Raise straight legs about 30 O , fix the pose, raise the legs to 60 O , fix the pose. Raise legs 90 O , fix the pose, return to I.p. The duration of posture fixation in each position is the same and depends on individual readiness.

I.p. - main stance, legs wider than shoulders, arms to the sides. Perform a tilt until the fingers of the left hand touch the toe of the left foot. The right hand is extended up. Hold the pose for 30 seconds, breathing is free. After that, perform the exercise with an inclination to the other (right) side.

I.p. - main stand. Exhale, hold your breath. While holding the breath, draw in the stomach and then immediately relax the abdominal muscles. Alternate retraction and relaxation of the abdominal muscles at a fast pace, without stopping the breath holding. Relax your muscles and take a deep breath. As training increases, increase the number of cycles.

Complexes of exercises aimed at correcting posture

with various violations

Corrective exercises include gymnastic exercises for the muscles of the back, abdominals and shoulder girdle, performed in various starting positions, as a rule, lying (on the back, stomach), sitting and standing (at the gymnastic wall, against the wall, touching the wall with the shoulder blades).
Exercises can be without objects and with objects, climbing and climbing, exercises in balance, etc. I include corrective exercises in combination with general developmental ones. I constantly explain to children what the position of the head, shoulders, back, chest, abdomen should be when doing physical exercises in order to maintain the correct posture.

Wall exercises.

The child stands with his back against the wall (without a plinth) and presses against it with the back of his head, back, buttocks and heels for the lumbar deflection, his palm should pass tightly.

Let the child, without changing this position:
make a few steps forward, to the side, again return to the wall and take its original position;
· squat down with a straight back, without lifting the back of the head and back from the wall, then repeat the squat, taking a step forward, and return to its original position;
standing against the wall, raises his hands forward, up, to the sides;
alternately raises the legs bent at the knees and, grabbing them with his hands, presses them to the body.

After a few sessions, children usually perform these exercises well, but they can not always maintain the correct posture in movement. It is especially difficult for them to remember the correct position of the head. And this is very important. When the head is lowered, the muscles of the shoulder girdle relax, as a result, the shoulders move forward, the chest sinks, and the spine bends. To teach a child to hold his head correctly will help out exercises with objects that develop static endurance of the neck muscles.

Exercises with objects.

For their implementation, you will need a small bag weighing 200 - 300 grams, filled with salt or sand.
Standing against the wall, pouch on head:
go to the opposite wall and back, go around a chair, a labyrinth of two or three chairs;
moving away from the wall, but maintaining the correct position of the body, sit down, sit down “in Turkish”, kneel and return to the starting position;
stand on a bench and get off it 15-20 times

Balance exercises.

They help to develop the ability to keep the spinal column in a straight position during any movements.

stand across the gymnastic stick, legs together, arms to the sides. transfer the weight of the body forward to the toes, then back to the heels;
put a gymnastic stick on two dumbbells located at a distance of 60 centimeters from each other. Stand on a stick with a bag over your head.
the same on a board 15 - 30 centimeters wide, laid on dumbbells.

Exercises that strengthen the muscles of the shoulder girdle.

Stand straight, legs apart:
Put your palms on your shoulder blades (elbows at the top); spread your arms to the sides and back so that the shoulder blades touch each other;
Clutch the hands behind the back - the right hand is above the shoulder blades, the left hand is below the shoulder blades; change hand position.
Holding the ends of the gymnastic stick at the level of the shoulder blades:
lean to the right and to the left;
turn in one direction, then in the other direction;
Move the stick over your head forward, then back. Do not bend your arms at the elbows.
Don't try to do all the exercises at once. I include in the complex one exercise from each group.
The number of repetitions of exercises for schoolchildren 7-9 years old should not initially exceed 6-8 times, 9-11 years old - 8-10 times. Gradually, the load increases by repeating each exercise 20 to 30 times.

An exemplary set of exercises for initial stage lateral curvature of the spine (7 - 8 years)

1. I. p. main rack. Take the correct position, fix it.
2. Walking with correct posture (1 min).
3. Walking with arms raised high (30 - 40 s).
4. Walking on toes, spreading arms and shifting shoulder blades (30 - 40 s).
5. Walking on the outer edges of the foot, with bent toes, easy running on toes.
6. I. p. standing with feet shoulder-width apart, right hand on chest, left hand on stomach. Breathing exercises(3 - 4 times).
7. I. p. standing with feet shoulder-width apart, arms bent at the elbows, hands clenched into fists. With force, throw each arm forward in turn, imitating the movement of a boxer (6-8 times).
8. I. p. standing with feet shoulder-width apart, arms along the body. On the opposite side of the vertex of the curvature of the spine, raise your hand up, turn your shoulder forward, preventing the entire body from turning (b - 8 times).
9. I. p. standing with legs together, hands on the belt. Squat down, keeping your back straight and stretching your arms out in front of you. Return to i. n. (6 - 8 times).
10. I. p. standing with feet shoulder width apart. Perform tilts to the right and left, sliding your hands along the body.
11. Breathing exercise. Raise your hands up, stretch, take a deep breath, lower your hands - exhale.
12. I. p. feet shoulder-width apart, in lowered hands a gymnastic stick. Raise the stick up while pulling the leg back - inhale, return to and. p. - exhale.
13. I. p. - main stance, hands clenched into fists, lowered. Turn your fists with the back side back and inward, bringing the shoulder blades together, raise your head up.
14. I.p. lying on your back, arms under your head, raise your straightened legs, spread them apart and cross them, trying not to touch the floor, return to SP.
16. I.p. lying on your back, right hand on chest, left hand on stomach. Perform breathing exercises (3-4 times).

An approximate set of exercises for a stooped back (kyphotic posture).

1. Free walking (20-30 minutes) with a straight back, slightly arched in the cervicothoracic region. Raise the chin.
2. I. p. standing, arms along the body. Take your hands back with a slight deflection in the thoracic spine and at the same time put your foot back on the toe - inhale; return to i. p. - exhale. Repeat 3 times with each leg.
3. I. p. standing, gymnastic stick in lowered hands. Half-squat, while raising your hands forward, return to and. n. Repeat 4-5 times.
4. I. p. standing, stick on the shoulder blades. Lean forward, stretching your arms up, return to and. n. Repeat 5-6 times. Breathing is arbitrary.
5. I. p. standing, hands in front of the chest. Sharply spread your arms to the sides - inhale, return to and. p. - exhale. Repeat 5-6 times.
6. I. p. lying on your back, arms along the body, legs half-bent. Raise the pelvis to the “half-bridge” position - inhale, return to and. p. - exhale. Repeat 5-6 times.
7. I. p. lying on your back, arms bent in elbow joints. Bend in the spine (in the thoracic region) with support on the elbows - inhale, return to and. p. - exhale. Repeat 4 times.
8. I. p. lying on the stomach, arms bent at the elbow joints. Leaning on the forearms, bend the body in the thoracic region - inhale, return to and. p. - exhale. Repeat 5-6 times.
9. I. p. lying on the stomach, hands, on the belt. Bend over with the whole body with the simultaneous spread of the legs - inhale, return to and. p. - exhale. Repeat 5-6 times.
10. I. p. lying on the stomach, arms bent at the elbow joints, gymnastic stick on the shoulder blades. Bend over with the whole body, return to and. n. Repeat 5-6 times. Breathing is arbitrary.
11. I. p. lying across the gymnastic bench face down, legs fixed, hands resting on the forearms. Stretching your neck slightly, straighten your arms at the same time. Then bend your arms to your shoulders and bend in the thoracic spine. Return to i. n. Repeat 6 - 8 times. Follow proper breathing.
12. I. p. lying on your back, arms spread apart, legs together. Alternately bend the legs at the knee and hip joints. Repeat 15 - 20 times. Make sure that when performing the exercise, the heels do not touch the floor, the shins are parallel to the floor.
13. I. p. standing on all fours. Alternately extend the left arm and right leg and return to and. n. The same with the other leg and hand. When extending the arm, exhale. Repeat 2-3 times with each hand.
14. I. p. standing on all fours. Bending your elbows, bend in the thoracic spine, slightly move the body forward, straighten your elbows, return to and. n. (“crawling”). Repeat 3-4 times. Breathing is arbitrary.
15. I. p. standing with your back to the gymnastic wall, grab the bar with your hands at the level of the belt. Lean forward with arching in the thoracic region - inhale, return to and. p. - exhale. Repeat 3-4 times.
16. I. p. standing on the 4th plank of the gymnastic wall, holding the bar with your hands at shoulder level. Squat deeply, straightening your arms. Repeat 3-4 times. Breathing is arbitrary.
19. I. p. standing straight, with his back to the gymnastic wall (touching it with the back of the head, scapular region and pelvis). Step forward, trying to maintain the correct position of the body, return to the sp. Repeat 2-3 times.

An approximate set of exercises for the correction and prevention of diseases of the spine

eleven . I. p. - o.s. Posture check, standing against the wall, 2 - 3 times
2. Walking in a circle with correct posture for 1 min.
3. Walking with arms raised high, slightly bringing the shoulder blades together, for 30 - 40 seconds.
4. Walking on toes with outstretched arms, slightly bringing the shoulder blades together, for 30 - 40 seconds,
5. Walking on heels, with bent toes for 20 - 30 seconds.
6. Walking on toes, on straight legs for 20 - 30 seconds.
7. Walking on the outer edge of the foot with bent toes for 20 - 30 seconds.
8. A quick step turning into a run, slowing down, calm walking around the hall with breathing exercises for 2-3 minutes.
9. Feet shoulder width apart, feet parallel, relax. Breathing exercises 3-4 times.
10. Standing, feet shoulder-width apart, feet parallel, arms bent, hands clenched into a fist. Alternately throw forward an extended arm - "boxing" 6 - 8 times
11. After the exercise, relax the muscles of the hands 6-8 times.
12. Hands to the shoulders, shoulders deployed, hands clenched into fists. Alternately throwing straight arms up..
13. Standing, feet shoulder width apart. Tilts of the body to the right and to the left 5-6 times.
14. Hands on the belt, heels together, socks apart. Squat 1 - hands forward, sit down; 2 - i. n. 10 - 15 times.
15. Breathing exercises 4-5 times.
16. Feet shoulder-width apart, stick in lowered hands. Raise the stick up while simultaneously moving the straight leg back - inhale, return to and. n. - exhale 4 - 6 times.
17. And p. - o.s. the hands are clenched into a fist. Turn the hands with the back side back and inward, bringing the shoulder blades together, stretch the head up, return to and. n. 4 - 6 times.
18. Lying on the back, the head lies flat, the shoulders are lowered, the arms are along the body, the palms are turned up, the legs are straightened Simultaneously bending and unbending the fingers and toes 8-10 times.
19. Lying on your back, hands behind your head, elbows pressed to the floor, legs together. Simultaneous flexion and extension of the legs in the knee and hip joints 6-8 times (slowly).
20. Lying on your back, one hand on the chest, the other on the stomach. Breathing exercises 4-5 times. Watch the simultaneous movement of the abdomen and chest.
21. Lying on the stomach, arms bent at the elbows, legs together. Slightly stretch your head forward, simultaneously straighten your legs, then bend your arms to your shoulders and bend in the thoracic region, return to and. item "fish" 6 - 8 times.
22. Lying on the stomach, alternately lifting straight legs 4-6 times,
23. Lying on your back, do the breathing exercise 3-4 times
24. Lying on your back breathing exercises 4-5 times.
25. Lying on the stomach, arms along the body, palms down, forehead touching the floor, slightly stretch head forward, bend in the thoracic region, take your shoulders back, bring your elbows together, slightly raise straight legs, return to and. n. and relax the muscles. 4 - 6 times.

26. Lying on your back, do breathing exercises 3-4 times
27. Lying on your back, hands behind your head, legs together. Alternately bend the legs at the knee and hip joints - "pistol" 6 - 8 times.
28. Lying on your back, arms bent at the elbows. Bend over with emphasis on the elbows and heels - "bridge" 3-4 times
29. Lying on the stomach, arms bent at the elbows, legs straightened, stretch the arms forward, slightly raise the straight legs, then slowly spread the straight arms to the sides and simultaneously spread the straight legs, bend the arms to the shoulders, connect the legs together, return to and p. 4 - 6 times.
30. Lying on your back, breathing exercises 4-6 times.
31. Lying on your back, legs straightened, hands behind your head. Alternately lifting straight legs 10 - 12 times.
32. Breathing exercises 4-6 times.
33. Standing, feet shoulder-width apart, ball in lowered hands. Raise the ball on outstretched arms and throw it back, lower your arms through the sides down 8-10 times.
34. Raise the ball up, bend and throw it forward, lower your arms through the sides down 6-8 times.
35. Walking around the hall for 2 - 3 minutes. Work vigorously with your hands.
36. O.s. Raise your arms up, through the sides, lower down, exhale 4-5 times.
40. O.s. Checking and fixing posture 2-3 times.
41. Walking around the hall with a slowdown for 1 - 2 minutes.

The value of exercise in flat feet.

A normal human foot has two arches - longitudinal and transverse, providing its spring, i.e. the ability to absorb shock of the body when walking, running, jumping and increasing endurance to axial load. Reducing the height of the arches of the foot is called "flat feet". With flat feet, simultaneously with a decrease in the height of the arches, the feet are twisted, so the axial load falls on the flattened inner arch. In this case, the springiness of the foot is sharply reduced. Flattening of the arch of the foot causes tension on the ligaments and plantar nerve, which causes pain when walking.

The earliest signs of flat feet are aching pain in the foot, muscles of the lower leg, thigh, and lower back. By evening, swelling of the foot may appear, disappearing overnight. In the future, the foot deforms, lengthens and expands in the middle part. With severe degrees of flat feet, the gait changes significantly: it becomes clumsy, constrained.

Flat feet develop more often in childhood, when the load on the foot does not match the endurance of its muscles. In order to prevent, it is necessary to perform special exercises aimed at strengthening the muscles and ligaments of the foot. Walking barefoot is especially helpful.

Physical exercises are aimed at increasing the overall and strength endurance of muscles (muscles lower extremities), formation of correct posture, correction of deformity of the feet. In the classes, ORU is used for the muscles of the upper and lower extremities, torso, SU (special exercises) for the muscles of the lower leg and foot, compression of the toes, gripping with the toes various items and lifting them, squatting in the toe position, heels apart, in the cross-legged position, walking on the outer edges of the foot and on the toes, climbing the gymnastic ladder and the rope with the toes grabbing the rails and the rope, walking on a ribbed sloping surface, etc.

Exercises are performed in and. n. lying, sitting, standing, as well as while walking, which makes it possible to regulate the load on certain muscles of the leg and groan. First, you need to limit yourself to doing exercises in and. n. lying and sitting, with alternating muscle contraction and relaxation. In the future, I recommend including exercises with a static load in classes.

Exercises for the prevention of flat feet.

I. p. - lying on your back

1) alternately and simultaneously retracting the socks, raising and lowering the outer edge of the foot;

2) bending your legs and resting your feet on the floor, spreading your heels to the sides;

H) sliding the foot of one leg along the lower leg of the other;

4) bending your legs and resting your feet on the floor, alternately and simultaneously raising your heels.

I.p. - sitting

1) adduction and supination of the feet with simultaneous flexion of the fingers;

2) capturing the ball with the feet and lifting it;

H) raking a cloth rug with your fingers;

4) grasping an object with fingers and lifting it;

5) maximum dilution and reduction of the heels, without lifting the socks from the floor,

6) placing groans on the outer edges, spreading the knees with maximum bending of the fingers;

7) lifting from a sitting position "in Turkish", leaning on the hands and the back of the feet.

I. p. - standing

1) lifting on toes with an emphasis on the outer edges of the feet;

2) torso rotations with fixed moans;

3) exercise "swallow" with subsequent rotation of the torso towards the supporting leg;

4) semi-squats and squats, standing on a gymnastic stick, extending the arms forward or to the sides;

5) grabbing fingers of any objects and lifting them.

Preview:

Exercises for the formation of correct posture

Correct posture exercises

The most distinct feeling of correct posture appears when the back touches the wall. Children begin to feel their body well: the level of the shoulder girdle, the position of the shoulder blades, the pelvis of the head.

1. Stand against the wall in the main stance so that the back of the head, shoulder blades, gluteal muscles and heels touch it. Take a step forward, trying to maintain the same position of the body, return to the wall. Repeat several times.
2. Stand against the wall (s.p. the same), sit down and stand up or lift and bend your legs alternately, maintaining the same position of the head, pelvis, back.
3. Stand up to the wall (s.p. the same), take a step forward, turn 360 °, straighten up, return to the wall.

1. I.p. - O. with., hands to the shoulders (do not tear the hands from the shoulders). Circular rotation of the arms forward, then back (5-6 times in each direction).
2. I.p. - O. s., hands in front of the chest. With tension, jerks we spread our arms to the sides (to the right, to the left) - up and down (3 times in each direction).
3. I.p. - O. s., arms along the body. Slowly raise your hands forward and up; clasping them into a lock above your head, we rise on our toes and bend our backs; we return to the i.p. (repeat 3-5 times).
4. I.p. - O. with., hands to the sides. We raise the leg bent at the knee while raising the arms up (pull the toe, the back is straight, 5-6 times with each leg).
5. I.p. – o.s. Active traction, back straight, arms overhead in the castle. Walking on toes with a straight back (1-2 minutes).
6. I.p. - O. With. Calmly, slowly, smoothly, while inhaling, we raise our hands up. As you exhale, gently lower your arms through the sides down (4-5 times).
7. I.p. - standing. Half squats, squats on toes; hands to the sides, up, forward. Return to I.P.
8. I.p. - O. With. Raise your arms to the sides with your palms up, turn your hands with your palms back, bring them together behind your back, performing claps.
9. I.p. - O. with., hands behind the back are collected in the castle. Raise your arms as high as possible, while keeping the body straight. Slowly tilt forward and down, while the hands look up. Return to I.P. (2-3 times).
10. I.p. - standing, feet shoulder width apart, arms to the sides. Turns of the body to the side. The hips are motionless (6-8 times).
11. I.p. - standing, feet shoulder-width apart, hands down. Through the sides, raise your hands up, palms look forward, and make “scissors”, alternately changing the position of the hands, 4-6 times, behind the head.

Exercises from the starting position

1. “Kids are growing up” I.p. - Sitting on your heels, hands on your knees. Rising to your knees, raise both hands through the sides up, palms looking up. Return to I.P. (5–6 times).
2. “Kids are reaching out” I.p. - sitting on the heels. Kneel down, hands through the sides to raise up slowly, with tension. Pull yourself up, bending back (4 times).
3. “Kids catch a heel” I.p. - sitting on the heels, hands to the shoulders. Kneel down, turn the body back to the right, reach the left heel with your right hand, look at your heel with your eyes; stay in this position for 3-5 seconds. Return to SP, repeat on the other side (4-6 times).
4. “Strongmen” I.p. - sitting on the heels. Raise your arms up, with an effort to pull yourself up, lowering your arms down through the sides, bend them at the elbows and press them to the side of the body, linger for a few seconds. At the same time, the shoulder blades are brought together, the chest is straightened, the back is even, the stomach is pulled in (4–5 times).
5. “Our hands are waving” I.p. - on your knees, hands down. Through the sides, slowly while inhaling, we raise our hands up, while exhaling we lower them (6 times).
6. “Ring” I.p. - on my knees. Lean back, reach your heels with your hands, bend your whole body (1-2 times).
7. “Birch” I.p. - sitting in Turkish. Raise your hands up and clasp in the lock, palms up. The back is straight. With force, pull yourself up, linger for 15-30 seconds.
8. “Hands met” I.p. - sitting on your knees, the pelvis between the legs. Join your hands behind your back; one above, the other below. Hold for a while, then change the position of the hands.
9. “Skladochka” I.p. – sitting feet forward. Lean forward, grab your socks, head to your knees.
10. “Triangles” I.p. – sitting feet forward. Lean forward, grab the ankle of the right leg and lift it up with your hands without bending the knee. Holding the leg, pull and straighten your back. Stay in this position for a while. Repeat with the other leg.

Exercises lying on your back.

1. I.p. - lying on the floor, arms along the body; back, nape tightly pressed to the floor. Slowly, while inhaling, we raise our hands through the sides (glide along the floor) up. On the exhale, we return to the I.P. (5-6 times)
2. I.p. - Lying on your back. With tension we raise our hands forward and upward, we return to the SP. (5–6 times).
3. I.p. - lying on your back, arms to the sides, legs half-bent at the knees. While inhaling, place the right hand on the chest, the left hand on the stomach. When exhaling, we return to the I.P. (5–6 times). Alternate hand positions.
4. I.p. - lying on your back; head, torso, legs represent a straight line, arms are pressed to the body. Raise your head, shoulders, look at your legs, return to SP. (2-3 times).
5. I.p. - Lying on your back. Pull the bent legs towards you, return to the starting position (5-6 times).
6. I.p. - lying on your back, legs bent and pulled up to the stomach. Alternately straighten your legs at the knees, without lowering them to the floor (4-8 times).
7. I.p. - Lying on your back, hands behind your head. Alternately raise your legs up.
8. I.p. - lying on your back, legs bent at the knees. Take a breath, slowly raise the pelvis (half-bridge), while exhaling, return to the SP. (3-4 times).
9. I.p. - lying on your back, arms along the body. Simulate cycling with your feet (8-10 times).
10. I.p. - lying on your back, arms up. Lifting your shoulders off the floor, raise your right arm and left leg towards each other, reach your knee with your hand. Repeat with the other arm and leg (4-6 times).
11. I.p. - lying on your back, hands behind your head, legs bent at the knees, slightly apart. Tear your shoulders off the floor, return to I.P. (8–10 times).

Exercises from the starting position, lying on the stomach.

1. I.p. - Lying on your stomach, hands up. Raise your right arm and left leg up and hold. Repeat with the other arm and leg (6-8 times).
2. I.p. - lying on the stomach, hands, on the back, clasp in the lock. Raise the upper body, pull yourself back with your hands (5-7 times).
3. I.p. - lying on his stomach, hands folded in front of him, head in his hands. Alternately raise straight legs (6-8 times).
4. I.p. - lying on the stomach, arms along the body. Raise both arms and legs at the same time, bend, linger. Look - straight (4-6 times).
5. I.p. - lying on your stomach, grab your ankles with your hands. Bend - "basket", swing (1-2 times).
6. I.p. - lying on your stomach, hands up. Simultaneously make scissors with your hands and feet (5-7 times).
7. I.p. - lying on the stomach, hands, at chest level, rest on the floor. Leaning on your hands, raise your upper body, turn to the right and reach your left thigh with your right hand, see the palm with your eyes, linger. Repeat on the other side (2-4 times).
8. I.p. - lying on the stomach, hands, at chest level, rest on the floor. Perform an imitation of swimming, describing circles with your hands, while the upper body is raised (6-8 times).
9. I.p. - Lying on your stomach, hands behind your head. Raise your upper body as high as possible. The partner holds the legs (6-8 times).

Exercises for the formation of correct posture, performed byvertical plane (wall, gymnastic wall).

1. I.p. - the main stand against the wall, touching it with the back of the head, back, buttocks and heels; 1-2 raise your arms through the sides up; 3-4 return to sp. Repeat 5-6 times at a slow pace.
2. I.p. - the main rack against the wall; 1-2 rise on toes, arms forward; 3-4 dropping on your heels, return to ip. Repeat 5-6 at a slow pace.
3. I.p. - the main rack against the wall; 1-2 - raise the right leg, bent at the knee, arms to the sides; 3-4 - lower the right leg, arms down; 5-6 - the same with the other leg; 7-8 - return to I.p. Repeat with each leg; 3-4 times at a slow pace.
4. I.p. - the main rack against the wall; 1-2 - step forward with the right (left) foot; 3-4 - return to sp. Repeat 5-6 - at a slow pace.
5. I.p. - stand legs apart at shoulder width, hands on the belt, touching the wall with the back of the head, heels, back and buttocks; 1-2 tilt to the right; 3-4 - return to sp. Repeat 3-4 times on each side at a slow pace.
6. I.p. - the main rack against the wall; 1-2 - sit down, hands up; 3-4 - return to ip. Repeat at a slow pace 3-4 times.
7. I.p. - the main rack against the wall; 1-2 - raise the right (left) leg, bent at the knee, and grab the shin with your hands; 3-4 - lowering the leg to return to the sp. Repeat with each leg 3-4 times at a slow pace.

Exercises for the formation of correct posture, performed while holding objects on the head.

1. I.p. - the main stand with a bag on the head; 1-2 - rise on toes, hands on the belt; 3-4 - dropping on your heels, return to I.p. (do not drop the item). Repeat 5-6 times at a slow pace.
2. I.p. - the main stand with a bag on the head; walking on toes, arms to the sides, holding a bag on the head (10-15 s). Repeat 2 times with an interval of 1-2 minutes.
3. I.p. - feet shoulder-width apart, hands on the belt, a bag on the head; 1-2 - rise on toes, arms to the sides; 3-4 return to ip. Repeat 5-6 times at a slow pace.
4. I.p. - the main stand with a bag on the head; 1-2 rise on toes, turn the torso to the right (left), arms to the sides; 3-4 return to ip. Repeat 2-3 times on each side at a slow pace.
5. I.P. - basic stance with a pouch on the head; 1-2 sit down, arms to the sides; 3-4 return to p.i. Repeat 5-6 times at a slow pace.
6. I.P. - the main stand with a bag on the head; 1-4 two side steps on the noses to the right, 5-8 - two side steps on the toes to the left. Repeat 2-3 times on each side at a slow pace.
7. I.P. - basic stance with a pouch on the head; walking on toes on the gymnastic bench, hands on the belt. Repeat at a slow pace 1-2 times with an interval of 1.5-2 minutes.

A set of exercises from the Hatha Yoga system, selected for school-age students.

Exercises for the prevention of postural disorders. All exercises are performed for 10-30 seconds, depending on the level of preparedness of the student.

A set of exercises that can be performed without any devices and sports equipment.

A set of general developmental exercises for the student. Exercises are performed from 10 to 30 s. Between them there is a rest period from 30 to 40 s.

Rules for performing physical exercises for the formation of posture. All exercises are performed without undue tension, breath holdings (except for specially stipulated cases). It is necessary to exclude the occurrence of all unpleasant sensations. If they arise, this is a sign of either an incorrect exercise, or the unpreparedness of the student. Gradually, you need to increase the time of exercise and the intensity of the load. But the feeling of fatigue should not come: after all, these exercises are not intended to train physical qualities, but form the correct position of the head, torso, arms and legs. If in training physical qualities the main rule is to achieve fatigue, then in the formation of posture it will only interfere with maintaining the correct posture. To maintain proper posture, it is very important to have trained abdominal muscles.

Preview:

Complexes of exercises of circular training

This approach to the organization of the lesson helps to reduce the time for preparing jobs, as well as for explaining the exercises. Facilitates learning the sequence of performance [from top to bottom] of general developmental exercises. Organizing lessons according to the method of circular training, previously learned exercises are used, and only at one station a new exercise is given, which is explained and shown by the teacher before the distribution of children to stations. During the lesson, the teacher performs insurance exactly at the station with a new exercise, while simultaneously controlling the execution of tasks at other stations. For the distribution of children by stations, the calculation by the number of stations is used. In each group, a senior is appointed, whose task is to monitor the observance of distances, correct execution, discipline, as a rule, this is the most physically developed student with discipline and good organizational skills.

A set of exercises used in teaching volleyball

1st station. Jumping on and off the bench with a 180° turn.

2nd station. The upper pass of the volleyball into the wall to a height of 2.5-3m.

3rd station. In a low squat, jump forward.

4th station. Standing 1m from the wall, transition to point-blank on the fingers against the wall, followed by repulsion.

5th station. Imitation of an attacking blow.

6th station. Tossing a volleyball with one hand overhead, then top serve into the wall with the other hand, followed by catching the ball and repeating the exercise.

7th station. Low pass of the volleyball into the wall.

8th station. The top pass of a volleyball over the head while standing still and while moving around the court.

A set of exercises for speed-strength training used in teaching athletics

1st station. I.p. - stand legs apart, arms to the sides. Squat hands forward, sp.

2nd station. I.p. - lunge with the left foot forward, hands on the belt. Three springy swings in a lunge, jump to change the position of the legs.

3rd station. I.p. – O.S. hands forward palms down. Squat on the right leg, left forward. Also on the left leg.

4th station. Running with high hips in place.

5th station. Running with an overwhelm of the lower leg back with forward movement.

6th station. Quick change of legs by jumping. From the position forward with the right - with the left foot.

7th station. Running with jumps and landing on a push leg.

8th station. I.p. standing side by side. Free swinging of the legs back and forth.

A set of exercises for the development of speed-strength training, strength endurance

1st station. Jumping in place on two legs.

2nd station. I.p. lying on your back, arms slightly apart behind the head. Sit your legs up, touch your feet with your hands. Lie down, lower your legs.

3rd station. I.p. lying on the stomach. Bend over, arms up - forward, raise your legs. wiggle.

4th station. I.p. sitting, hand on the belt, legs bent. Circular movements of the legs alternately forward and backward (“cycling”).

5th station. Running in place with a jump rope. Jump at every step.

6th station. I.p. hanging on the crossbar: raising straight legs to the crossbar,

7th station. Jumping rope back with both feet with jumps.

8th station. I.p. gray legs are extended and slightly raised. Simultaneous swings of the arms to the left, legs to the right, and vice versa.

Preview:

A complex of corrective gymnastics aimed at improving cerebral circulation, relieving fatigue from the muscles of the neck, developing mobility of the cervical spine.

Self-esteem.

Tests aimed at assessing the mobility of the cervical spine.

Test 1

Tilt your head forward, your chin should touch your chest (Fig. 1).

Test 2

Tilt your head back, your gaze should be directed straight up or slightly back (Fig. 2)

Test 3

Tilt your head to the side, the upper edge of one ear should be on the same vertical line with the lower edge of the other. (fig.3)

Test 4

Turn your head to the side, your gaze should be directed exactly to the side (Fig. 4).

Introspection

I know.

Movement is a fundamental property of the human body. Thanks to him, people obtained food, escaped from danger, learned the world maintained muscle tone. IN

The works of many physiologists show a clear relationship between the motor activity of the muscles of the body and the activity of brain structures (muscle recharging of the brain).

fatigue educational process, prolonged static loads on the same organ systems, a forced working posture - all this leads to a deterioration in the blood supply to the brain and, as a result, to a decrease in mental performance, headache, weakness, irritability, overwork.

Active rest in the form of light, dynamic exercises aimed at relieving muscle fatigue contributes to the prevention of these phenomena.

*Exercises for flexibility and stretching are performed smoothly, without jerks, at a slow pace.

*Each exercise is done until a feeling of slight soreness appears.

*Before starting the exercises, it is advisable to lightly massage the muscles of the neck and collar zone.

Corrective gymnastics (description for kids).

Exercise 1. "Pendant".

We try to consider a beautiful, shiny pendant (badge) on the chest, we try to reach it with our chin. We return the head to its original position. The pendant is beautiful, so we examine it 5-6 times (Fig. 1-2)

Fig.1 Fig.2

Exercise 2. "Asterisk".

Starting position - standing, feet shoulder-width apart, head raised, gaze directed forward.

We raise our heads and look high, high into the sky, as if trying to make out the stars that disappeared in the morning. We return the head to its original position (Fig. 1-2)

fig.1 fig.2

Exercise 3. "Brush".

Starting position - standing, feet shoulder-width apart, head raised, look forward.

Your nose, like a brush, begins to paint an imaginary sheet of paper (wide, wide) from right to left, then from left to right. We make strokes 5-6 times, shade the paper thickly. (Fig. 1.2)

Fig.1 Fig.2

Exercise 4

Starting position - standing, feet shoulder-width apart, head raised, look forward.

The head, like a Roly-Vstanka toy, slowly leans, now to the right, then to the left shoulder. She really likes to swing (10-12 times).

Exercise 5. "Arcs".

Starting position - standing, feet shoulder-width apart, head raised, look forward.

Now the “brush artist” is the chin. He smoothly draws arcs - boats from the right to the left shoulder and vice versa. Draw your boats 6-8 times.

Exercise 6. "Circles".

Starting position - standing, feet shoulder-width apart, head raised, look forward.

Now the “brush artist” is the head, and the assistant is the neck. The neck slowly and smoothly turns the head in a circle, first clockwise and then counterclockwise.

Draw our circles 4 times to the right and 4 times to the left.

Description of the complex for senior schoolchildren.

Exercise 1».

Starting position - standing, feet shoulder-width apart, head raised, look forward. On the count of 1-4, tilt your head forward, trying to “curl up” as it were (feel the stretch in the muscles of the neck and back). The same back, look strictly up (Fig. 1). Repeat several times.

Exercise 2. "Brush".

Starting position - standing, feet shoulder-width apart, head raised, look forward. At the expense of 1-4, turn your head to the right, feel the tension of the muscles. The same movement, but in the other direction (Fig. 3-4). Repeat several times.

Exercise 3

Starting position - standing, feet shoulder-width apart, head raised, look forward. At the expense of 1-4, tilt your head to the right shoulder, feel how the neck muscles are stretched on the left (Fig. 5). Repeat the same movements in the opposite direction.

Exercise 4. "Arcs".

Starting position - standing, feet shoulder-width apart, head raised, look forward. At the expense of 1-4, a circular movement of the head to the left, with the maximum possible amplitude. At the expense of 5-8, the same movements, but in the other direction. Repeat 4 times

Fig.1 Fig.3 Fig.4 Fig.5

Preview:

A complex of corrective gymnastics for kids in verse.

Exercise 1. "Springs»

Our hands in front of the chest,

The fingers are already intertwined

Like playing with a ball

Up and down and up and down.

One two three four,

We are healthy and happy.

Life in motion friends, and a smile is important to us

Exercise 2. "Humpty Dumpty"

Someone glued our hands together

And then shook them

Right, left, right, left.

Here is a prankster, here is an impudent one.

One two three four,

We are healthy and happy.

Exercise 3. "Fan"

Something hot on our cheeks

They need to create wind.

Became nimble palms

Near the cheeks to dance.

One two three four,

We are healthy and happy.

Life in motion friends, and a smile is important to us.

Exercise 4. "Sensei"

Hands reaching for the light

And caught a ray of sunshine.

Wrapped up, wrapped up

No more fear of clouds!

One two three four,

We are healthy and happy.

Life in motion friends, and a smile is important to us

Exercise 5. "Spartacus is a champion"

Let's make some noise,

Let's knock, let's beat our hands.

Don't always study

We need rest friends.

One, two, three, four, we are healthy

And happy. Life in motion friends

And a smile is important to us

Exercise 6 "Eyes".

Our fingers open

We saw a wonderful world.

And then quietly disappeared

Only they were seen.

One two three four,

We are healthy and happy. Life in motion friends, and a smile is important to us.

Exercise 7 "Spray".

In this position, in order to maintain balance, the students are forced to either lean their chests on the table, which makes it difficult for the internal organs to work, compresses the chest (Fig. 2.4), or fix the head with the arm bent at the elbow and placed on the desk, which breaks the line of the shoulders, forms a scoliotic posture (Fig. 3).

Over time, a sitting working posture and restriction of physical activity of schoolchildren lead to muscle flabbiness, loss of cartilage elasticity. The future is obvious - changes in the musculoskeletal system (violation of posture, scoliosis, stoop), difficulty breathing, blood supply to the heart, brain, changes in energy metabolism, accumulation of cholesterol, sclerosis of blood vessels.

fig.1 fig.2 fig.3 fig. 4

Self-esteem.

I analyze

Shoulder Flexibility Tests.

Test number 1.

Raise your arms bent at the elbows and cross your forearms behind your head so that your fingers point towards your shoulder blades. The fingertips should touch the shoulder blades (Fig. 1).

Test number 2.

Stand with your back to the wall at the distance of the length of the foot, arms at the sides, palms forward. Touch the wall with your fingers without deviating the body from the vertical (Fig. 2).

Test #3

Bend one arm with the elbow up and the other with the elbow down, forearms behind the head and behind the back. Touch the fingers of one hand to the fingers of the other. The same, changing the position of the hands (Fig. 3).

rice. 1 fig.2 fig.3

Self-correction

Complex of corrective gymnastics.

Exercise 1. "Hug"

Starting position - standing, feet shoulder-width apart, arms to the sides. On a count of 1-2, “hug” your shoulders, trying to raise your elbows higher and move your fingers as close to the spine as possible. On the count of 3-4, return to the starting position.

Repeat 8 times (Fig.1-3)

Fig.1 Fig.2 Fig.3

Exercise 2. "Paddle"

Starting position - standing, feet shoulder width apart, arms forward. For a count of 1-2, place your left hand on your right shoulder. Pressing on the elbow of the right hand, try to bring it as close as possible to the left shoulder (Fig. 5). Return to starting position. Do the same, but on the other side. Repeat several times.

Fig.4 Fig.5

Exercise 3. "Corners"

Starting position - standing, bend your left arm with your elbow

up so that the fingers touch the shoulder blades. On the count 1-4, pressing with your right hand on the elbow with your left (very carefully!), Try to lower your palm as low as possible

(Fig. 6). On the count of 5-6, change the position of the hands. Repeat 4 times.

Exercise 4. "Capture"

Starting position - standing, arms crossed behind the back. At the expense of 1, put the brush of one hand on the elbow of the other, at the expense of 2, take it as far as possible to the side, at the expense of 3, return it to the back. Repeat 8 times and return to the starting position. Change the position of your hands. Repeat several times (Fig. 7-8)

Fig.7 Fig.8

Exercise 5. "Strike"

Starting position - standing, feet shoulder-width apart, one arm on the hip, the other raised at shoulder level and bent at the elbow. At the expense of 1-2, sharply take the bent arm back, at the expense of 3-4 return to its original position.

Repeat 8 times and change hands (Fig. 9-10).

Fig.9 Fig.10

Exercise 6. "Grace"

Starting position - standing, feet shoulder-width apart, arms to the sides. Bend one arm with the elbow up and the other with the elbow down. Forearms behind the head and behind the back. Connect the fingers of one hand with the fingers of the other. On a count of 1-4, spread your elbows away from your torso. On 5-6, return to the starting position. Repeat 4 times and change hands (Fig. 11-12).

Fig.11 Fig.12

Exercise 7

Starting position - standing, feet shoulder-width apart, arms to the sides. At the expense of 1-2, tilt the torso to the right, 3-4 - the starting position (Fig. 13). On the count of 5-6, tilt your torso to the left. Return to starting position. Repeat 8 times. (Fig. 14)

Fig.13 Fig.14

Exercise 8»

Starting position - standing, twist the hands of the lowered hands behind the back. At the expense of 1-7, turn your shoulders, trying, as it were, to bring your elbows closer to each other (Fig. 15). On the count of 8, return to the starting position. Repeat 8 times.

Basic methods of body shaping through physical exercises “All parts of the body must be in mutual agreement. This allows you to perform one or another action. » Claudius Galen « A person can strengthen his will and make his soul invulnerable, and his body inaccessible to diseases. » Paracelsus Completed by: Alexandra Pertseva, 2nd year student, Management, full-time department.

Contents: Introduction Body correction methods 1. Shaping 2. Aerobics 3. Fitness 4. Nutrition Main mistakes Consequences of body correction method Conclusion List of references

IN modern world everyone is literally obsessed with a beautiful athletic body. It is understandable, because a good figure is both popularity with the opposite sex, career success, and just good health. Good body Going in for sports Get rid of excess body fat

Fortunately, there are a great many different directions in sports activities to choose from, and everyone can determine for himself the form of training that is most suitable for his body. If you are a beginner in the sports field, then the beginning of sports activities should be approached with double caution so as not to exhaust your body, and correctly calculate the level of load for yourself, be it fitness, aerobics or shaping.

Shaping. So, if your choice is SHAPING Congratulations, you can be called a patriot of your country, because shaping, to our great pride, was invented in the Soviet Union in 1988. To date, shaping is one of the most popular systems aimed at increasing female attractiveness, that is, the training program combines: a set of physical exercises aimed at getting rid of excess weight training for a well-groomed appearance choreography

Shaping The shaping training is based on a cycle of special exercises, the peculiarity of which is the cyclical repetition of the same exercise many times. The pace of training is moderate, but the repetition of the same exercise can reach 300 times. For some muscle groups, several exercises are performed. As a result of performing these exercises, you will feel considerable fatigue, as it should be. Since the classes are held at low intensity, there is practically no danger of stress on the heart, but the loss of energy is enormous. The approach to nutrition in shaping is quite specific, and as a result, fat deposits are mobilized not only during the training itself, but also during the recovery period.

Aerobics. If your choice is AEROBICS But aerobics is a purely American product, its creator, Kenneth Cooper, developed the fight against cardiovascular diseases. This training system, first of all, is Aerobic training - for not only jogging, which, of course, is very useful for the cardiovascular system. There is also dance aerobics, invented by Jane Fonda, an American actress. Besides, aerobic exercises. there are also workouts in the gym: classes on an exercise bike, a treadmill, on simulators of skiing, etc.

Aerobics. When doing aerobics, it is recommended to exclude animal fats from your diet. Plus physical exercise during training in an aerobic mode, they help reduce cholesterol levels in the body, actively fight physical inactivity, and simply improve mood.

In connection with the specific goals and objectives solved in different areas of modern dance aerobics, the following classification of aerobics can be used:

Improving aerobics is one of the areas of mass physical culture with an adjustable load. Various groups of specialists are actively working on the development and popularization of various programs that synthesize elements of dance and music physical exercises for a wide range of students.

Sports aerobics is a sport in which athletes perform a continuous and highly intense set of exercises. The basis of the choreography in these exercises is the "basic" aerobic steps traditional for aerobics and their varieties.

Applied aerobics - it has received a certain distribution as an additional tool in the training of athletes in other sports (aeroboxing), as well as in industrial gymnastics, in physiotherapy exercises (cardiofunk) and in various recreational activities (show programs, support groups for athletes, cheerleading).

Fitness. If your choice is FITNESS Fitness also came to us from abroad, and its roots must be sought all in the same America. Many sports concepts are included in fitness: bodybuilding rational nutrition system aerobics

Training is great, but making sure your diet is properly balanced is essential. This is so important for the simple reason that only the substances it needs should enter the body, there should not be anything superfluous, undigested or processed into fat, this exposes your body to the risk of exposure to various unpleasant phenomena, including diseases. Therefore, adherence to a balanced diet is almost 50 percent of success. Nutrition.

Well, from all of the above, it remains only to draw the appropriate conclusions: Shaping was invented primarily for women. What does it make sense for most of those women who want to primarily increase the degree of their own attractiveness, but do not seek the therapeutic effect of training and healing the body. Aerobics is aimed primarily at the treatment of physical inactivity, strengthening the cardiovascular system and gives an anti-stress effect. In addition, it promotes fat burning. Fitness develops, first of all, physical strength and increases the capabilities of the cardiovascular system. It also improves flexibility, helps to draw a beautiful figure, controls weight, improves mood. Well, now that you know everything, the choice is yours!

The main mistakes in the classroom What only reasons people do not come up with in order to justify their life failures! This also applies to failures in sports achievements.

All physical exercises are divided into 3 types: power loads, muscle stretching (stretching) and cardio training. All of them give a positive and stable result only in combination. If you do only one type of exercise, you will not succeed in losing weight. 1. Some focus on only one type of exercise.

A beginner in fitness begins to do intense loads aimed specifically at the abdominal muscles. But in fact, there is no such magic exercise, from which fat in a specific area begins to melt quickly. Physical training should affect all the muscles of the body. After all, everything in the body is interconnected. And if you work only on one part of it, then fat will begin to accumulate in another. 2. Many focus on one part of the body.

Physical lessons. Exercise requires regularity and patience. Starting to practice, do not make these mistakes, and then training will give you pleasure, and the results will be effective and lasting. 3. Pay attention to sports only once or twice a week.

So, remember that every kilogram of your weight needs to be provided daily with about two grams of protein, plus about forty more kilocalories there. Conclusion: down with cakes and chocolates! Long live the diet, that is, the right one, balanced diet! 4. You don't eat right.

But in vain, because sleep is a very important process, during which the body is most effectively restored, so you should not neglect it. So sleep on! It's good. If possible, sleep for an hour another day. If not - in any case, plan your day so that you get eight to nine hours of sleep - and that's at least! Conclusion: sleep is the best recovery for the body, do not neglect it. 5. You don't get enough sleep.

Then quit. No, really: at least it's worth reducing the doses. Think again and draw the appropriate conclusions. And stop making excuses by saying that nicotine lowers your appetite, you don’t care, most likely, you will need to build your nutrition system with clean slate. Conclusion: drive exclusively healthy lifestyle life, alcohol and nicotine - down! 6. Are you drinking? Do you smoke?

At Conclusion. reading all the rules and advice, in a person: THE NERVOUS SYSTEM IS IMPROVED A Slender Posture is KEEPED THE VOLUME AND STRENGTH OF MUSCLE INCREASES BLOOD COMPOSITION AND THE PROTECTIVE FORCES OF THE BODY INCREASE HEART FUNCTION IS IMPROVED

Thus, we see that physical culture and sports have a positive effect not only on the muscles, but also on other organs, improving and improving their work.