Summary of outdoor physical education classes in the senior group “We are heroes”

Summary of outdoor physical education classes in the senior group “We are heroes”

Summary of outdoor physical education classes in the senior group.

Goal: Strengthening physical health. The game develops physical qualities in children: strength, agility, speed, endurance. Activate and develop the child’s physical and mental reserves. Use elements of game exercises of national color.

To foster feelings of responsibility, mutual understanding, and patriotism.

Tasks

: Create a motor-active environment. Strengthening the muscle corset, improving motor skills in basic movements. Continue practicing walking on a gymnastic bench while maintaining balance, jumping over objects while moving forward, and climbing through a hoop sideways. Strengthen the skill of fast running. Develop strength, coordination, dexterity.

Progress of the lesson:

Alignment. Psychophysical exercise:

“Imagine yourself as warriors” (Who are the warriors? What qualities did they have?) To become strong like warriors, you need to play sports. So are you ready? Walking in a column one at a time, with knees raised high, like geese, like bears. Walking in the opposite direction, like a snake. Slow running, running with high knees, overlapping, slow running. Walking. Breathing exercises. Take the chicken (tail) attribute. Formation in two columns.

O.R.U. with chicken (fox tail)

1. IP - legs together, hands on the belt - slow turns of the head to the right, left, back, forward.

2. I. p. - the main stance of the arms to the sides with the chicken in the right hand, 1 - hands up, transfer the chicken to the left hand. 2 - arms to the sides 3-4 - the same

3. I.p. - feet shoulder-width apart, arms down. 1 - arms up, 2 - bend forward, 3 - arms up 4 - i. P.

4. I.p. legs hip-width apart, chicken in the right hand; 1-2 raise your right bent leg, place the chicken under it in your left hand 3-4 return to the starting position. Also transfer the chicken to your right hand.

5. I.P. basic stance, trigger in the right hand 1-2 squat, trigger forward, 3-4 straighten up

6. I.p. basic stance, koryk on the floor on the side of the left leg, jumping sideways through the cube.

Breathing exercises relaxation.

Well done, you and I have warmed up well, and now let’s get ready for the batyr competition:

So that you don't feel tired today,

Show how brave you are

Dexterous, brave and skillful.

1. Decorate the dastarkhan (run to the cube, take an element of the ornament, run back to its place and put the attribute in the hoop).

Dastarkhan has been decorated, now you need to put kes on it for the guests.

2. Move the kese (walking on a gymnastic bench, arms to the sides, legs alternately, jump, run to the cube, take the kese and run back to the place, put the kese on the “dastarkhan”)

Okay, now let's bring some treats for the guests.

3. Bring a treat

(jumping over the cords while moving forward, running to the cube to take the attribute and running back to the dostarkhan)

4 Go through the door (get through the hoop sideways)

Well done, warriors, you coped well with all the tasks,

Now let’s play the batyrs’ favorite game: Kumis alu (raise the coin)

Great, you completed your task and collected all the coins. The warriors were tired during the competition. Let's stand in a circle, take the kese with tea in our hands, cover it with our hand, and each of us will make our own wish, and then drink calmly, your wish will definitely come true.

Where to train, how to find a place to train

The best places to train may be:

• Parks: Goncharovsky Park;
• Sokolniki Park;
• Catherine Park;

The best option would be a sports ground with the necessary equipment - bars, horizontal bars, crossbars, benches and other equipment.

For running, a good option would be a stadium or arena with a special running surface. You won’t get calluses on it, and your soles won’t “burn” after long running workouts. Also, when running on such a surface, there is less stress on the joints.

St. Petersburg, Tikhoretsky Prospekt, 3

If there are no sports grounds or stadiums nearby, then a park or square can be a good place for training. It is quite possible to run cross-countries there, as well as perform some exercises with the help of, for example, benches or trees. You will learn about several similar exercises after reading this material.

Gorky Park, Moscow

Exercise 4. “High Thigh”

In essence, these are the same “overwhelms”, only in reverse. We run in place, raising our knees as high as possible. You can put your hands on your belt or move them as during normal running. Don't forget to breathe rhythmically. The exercise is also performed for 30 seconds, doing two series.

Important: do not bend your back, look forward.

Exercise 2. “Pendulum”

During this exercise we also jump.
We jump from foot to foot, alternately moving the unused leg to the side. We exhale the moment we stand on our right or left leg. We also perform the exercise intensively for 30 seconds. Important: you need to monitor your body so that it remains motionless - only your legs work.

Outdoor exercises

Bar press

If the sports ground you choose has parallel bars, then you should definitely take advantage of this fact. Jump onto the parallel bars and secure the position. The body should be tilted slightly forward. Start lowering down until your elbow is at a 90-degree angle, then rise back to the starting position. Do 15-20 repetitions at a time.

Dips

Pull-ups

The presence of a horizontal bar allows you to perform pull-ups, which pump up your back and arm muscles well, and also train muscle endurance.

Grasp the horizontal bar with an overhand grip, place your hands shoulder-width apart. Pull yourself up without crossing your legs, smoothly, without jerking. The number of repetitions depends on the level of physical fitness.

Pull-ups

Burpee

To perform the exercise, take a lying position, do a regular push-up, then, as you return to the starting position, pull your legs forward, lift your hands off the surface and jump, clapping your hands above your head. Repeat 10-15 times.

Burpee

Goose step

Surely everyone remembers this exercise from school physical education lessons. Squat down and start walking forward. Your legs should not straighten; try to move with your knees bent. The execution time is one minute.

Jump Squats

Take the starting position - feet shoulder-width apart, hands behind your head. Start doing regular squats, jumping up as you rise. Try not to arch your back or spread your knees to the side, otherwise you can overstrain the ligaments. The exercise has a good effect on the leg muscles, pumping them effectively.

Plank

This exercise trains endurance, including muscle endurance, and also comprehensively pumps all the muscles of the body, since standing in this position, despite all its apparent simplicity, is actually quite difficult.

Read more about the plank exercise in this article.

Take a lying position, your hands should be shoulder-width apart. Lower your shoulders, squeeze your shoulder blades together. Try to stay in this position for as long as possible, start training with 30-45 seconds, gradually increasing the exercise time. Don't arch your back and buttocks, tense your muscles to support your body in the plank.

Hand push-ups from wood

Many exercises do not require special sports equipment; improvised means will do. This and the following are some of them.

Find a tree with a thick trunk, stand opposite it at a distance of a meter. Straighten one of your arms, put the other behind your back or stretch it along your body. Lean your body forward, placing your palm on the tree trunk. Do push-ups, changing hands as you move away from the tree. Do 15-20 repetitions on each arm.

Taking your legs back

Find a bench or any other support, stand in front of it and lean your hands on your elbows. Alternately move your right and left legs back. Do 15-20 repetitions for each leg.

Reverse climber

Find a bench or fence that stands about half a meter from ground level. Take a lying position with your feet on a support. Alternately pull your left and right legs towards your chest.

Easy running

You can finish your workout with a light jog. If you want to work closely on your endurance and improve your body’s running qualities, it is recommended to run at a “ragged” pace – periodically accelerating for several tens of meters, and then switching to your usual average pace.

Exercise 1. “Star”

This exercise has several names, one of them is “Jumping Jack”. Starting position: legs together, arms extended along the body. While jumping, we raise our arms up and spread our legs. At the highest point we exhale. Perform intensively for 30 seconds. We can do a couple of episodes.

Important: at the top you need to bring your hands to the end; to be sure, you can clap above your head.

Exercise 5. “Squats with overlaps”

We perform a shallow squat, then transfer the body weight to the left leg. After this, we raise our right arm up and move our right leg to the side. At the same time, we straighten the supporting leg, and with the right leg we overlap. We repeat the exercise with alternating legs and arms. At the highest point, at the moment of overflow, we exhale. We perform the exercise for 30 seconds, doing two series.

Important: sometimes people forget about proper breathing; it is necessary to exhale forcefully.

Advertising

Exercise 7. “Running at close range”

To perform this exercise you will need a support - a bench or parallel bars. With our hands braced, we simply raise our knees to our chests and run in place. Don't forget to breathe correctly. The exercise is also performed for 30 seconds, two series.

Important: a common mistake is when they start doing the exercise in an overlapping manner, that is, folding the ankle back, but you should, on the contrary, try to control the knee so that it moves closer to the chest. It is also necessary not to bend your back - it should be straight.

Advertising

Exercise 3. “Running with overlaps”

The point of this exercise is to run in place. We run in place, trying to touch the gluteal muscle with our heels. You need to run for 30 seconds, you can do two series with a short rest break.

Important: it is difficult to make any mistakes when performing this exercise.

Physical development (motor) Set of exercises Physical education on the street

Physical development

(motor)

Set of exercises

Physical education on the street

middle group

Complex No. 1 (September).

Tasks:
Slow running;
jumping on 2 legs on the site; develop orientation in space, breathe through the nose on the street. 1 hour (3 min). Walking with hand movements (up, to the side, towards the shoulders).

Slow running. Walking.

2h. (14 min). Game “Find Your Place” (with hoops, cubes).

Jumping on 2 legs moving forward from the edge of the platform to the middle.

Walking.

Outdoor game “Quickly to the house.”

3h. (3 min). Slow walking. Breathing exercises.

Complex No. 2 (September).

Objectives : Strengthen the ability to run in all directions, without bumping into each other, and quickly respond to a signal. Jump in place on 2 legs, landing softly on the front of the foot in regular shoes.

1 hour Walking is normal, with high knees. Running in all directions. Walking.

2h. Outdoor game “My funny, ringing ball.”

Game “Birds in the Nests”, “Bird Hen and Chicks”.

3h. Short run. Walking. Breathing exercises.

Complex No. 3 (October)

Tasks:
Practice climbing stairs up and down, keep your back and head straight while running.
Develop endurance when running, breathe through your nose on the street. 1 hour Walking is normal, with arms raised up. Running is normal, scattered at a signal.

2h. Game “Run to the object” (running at a fast pace).

Climbing stairs with a side step up and down.

Outdoor game "Planes".

3h. Walk at a slow pace. Breathing exercises.

Complex No. 4 (October).

Objectives:
To strengthen the ability to maintain balance when walking and running along a narrow path.
Throw the ball from the chest 2 - with your hands through the cord (other objects). 1 hour Walking is normal. Jumping on 2 legs moving forward. Run in all directions, at a signal, in a column.

2h. Walking and running along a marked path (15 cm wide).

Game exercise “Throw the ball over the cord.” Throwing the ball from the chest with 2 hands over a cord at a signal.

Outdoor game "Hares and wolves".

3h. Walk at a slow pace. Breathing exercises.

Complex No. 5 (November).

Tasks:
Reinforce walking and running randomly when given a signal.
Practice rolling a ball between objects and breathing through your nose. 1 hour Game "Tram". Walking and running in a column, scattered.

2h. Rolling the ball with 2 hands away from you between objects (cubes) or under arcs.

Outdoor game “Chickens in the garden” (“chickens” crawl under the rope in a group in the “garden”, “watchman” - the child catches up).

Game “Who can run faster” (running at speed to a landmark)

3h. Walk at a slow pace. Breathing exercises.

Complex No. 6 (November).

Tasks:
Consolidate jumps while moving forward, throw the ball in front of you and catch it with 2 hands. Strengthen in the game the ability to run with acceleration and deceleration.