COMPLEX OF INVOLVING GYMNASTICS AT MAY Educational and methodological material (senior group)
INVOLVING GYMNASTICS COMPLEX FOR MAY
1st complex "Zhuk"
IP: sitting, legs crossed. Shaking a finger. A beetle flew into our group, buzzed and sang: “Zh-zh-zh!”
Move your hand to the right, follow the direction of your hand with your eyes, and do the same in the other direction.
So he flew to the right, everyone looked to the right.
So he flew to the left, everyone looked to the left.
Move the index finger of your right hand towards your nose. The beetle wants to sit on your nose, we won’t let it sit.
The downward direction of the hand is accompanied by the eyes. Our beetle has landed.
Standing, legs apart. Make rotational movements with your arms (“spinning top”) and stand up.
It buzzed and spun, “Zh-zh-zh-zh-zh-zh-zh-zh-zh-zh.”
Move your hand to the right side, follow with your eyes. The same in the other direction.
Beetle, here is your right palm, sit on it for a while,
Beetle, here is your left palm, sit on it for a little while.
Raise your hands up, look up. The beetle flew up and sat down on the ceiling.
Rise on your toes, look up. We stood up on our toes, but we didn’t get the bug.
Clap. Let's clap together, Clap-clap-clap.
Simulate the flight of a beetle. So that he couldn’t fly away, “W-w-w-w-w-w-w-w-w-w-w-w.”
Beetle, here is your right palm, sit on it for a while,
Beetle, here is your left palm, sit on it for a little while.
Raise your hands up, look up. The beetle flew up and sat down on the ceiling.
Rise on our toes, look up We stood up on our toes, but we didn’t get the bug.
Clap. Let's clap together, clap-clap-clap.
Simulate the flight of a beetle. So that he couldn’t fly away, “W-w-w-w-w-w-w-w-w-w-w-w.”
2nd complex
1. “The eyes are waking up.”
We rub our eyes lightly, and then yawn sweetly.
I. p. - lying on your back, arms along the body. 1-4 - lightly stroke closed eyes; 5-8 - make a relaxing yawning sound. Repeat 4 times.
2. “The head woke up.” We almost woke up and smiled at each other.
I. p. - lying on your back, arms along the body. 1-2 - turn the head on the pillow to the right; 3-4 - and. P.; 5-6 - turn the head on the pillow to the left; 7-8 - and. n. When turning your head, smile at each other. Repeat 6 times
3. “Hands woke up.” We stretched out a little. Hello, sunshine in the window!
I. p. - lying on your back, arms along the body. 1 - raise your right hand up; 2-3 - pull your right hand; 4 - lower your right hand to the bed. The same for the left hand. Repeat 6 times.
4. “Legs woke up.” We also want to stretch and really, really wake up.
I. p. - the same. 1—raise your right leg straight up; 2-3 - stretch your right leg; 4 - lower your right leg onto the bed. The same for the left leg. Repeat 6 times.
5. “My legs are completely awake.” We'll shake our legs and count to three.
I. p. - lying on your stomach with support on your elbows, gently support your chin with your palms. 1-8 - alternately bend and straighten your knees. Repeat 4 times.
We go to wash, we go to dress -
Very friendly guys! Then we'll sing a song.
La la la la la la! This is who we are, friends!
Breathing exercises.
1. "Stork".
IP: As you inhale, raise your arms to the sides. Bring the leg bent at the knee proudly forward and fix it. As you exhale, take a step. Lower your leg and arms, saying “sh-sh-sh.”
2. Balloons."
I.p.: Perform while walking around the site. 1 - arms to the sides, up, inhale through the nose, clap your hands (“the ball burst”); 2 - arms to the sides, down, saying “ssss” or “sh-sh-sh” (“the ball has gone down”).
3. "Crow".
I.p.: o.s. Inhale through your nose, raise your arms up to your sides. Squatting, lower your hands to your head, saying “kar-kar-kar.”
4. “Here is a tall pine tree standing and moving its branches.”
I.p.: o.s. 1—inhale—arms to the sides; 2 - exhale - tilt the body to the right; 3 - inhale - return to the first position; 4 - the same to the left.
5. "Hedgehog".
I.p.: sitting, legs together, arms supported behind. Bend your knees and pull them towards your chest. Straighten your legs (“f-f-f”).
Therapeutic bed exercises
1. Lying on your back, do an intensive massage: with your thumbs behind your ears, with your palms pressed, move from top to bottom 30 times so that your index fingers move along the ears. Full concentration, eyes closed.
Physiological effects
(everywhere
FV
): protects the face from wrinkles, improves vision, strengthens teeth, increases blood circulation in the temporal region, and has a strengthening effect on the functioning of all internal organs and systems.
2. Place the palm of the right hand on the forehead, the left hand on the right and move along the forehead: left and right 20 times so that the little fingers move above the eyebrow. FV
: increases blood circulation and improves blood circulation in the brain, eliminates stagnation of venous blood and reduces headaches, activates mental ability, calms the nervous system, improves vision and protects the eyes from diseases. 3. Using the back of your large bent fingers, massage your eyeballs, up and down, using medium-intensity pressure – 1-5 times.
FV
: protects the eyes from diseases and aging, improves vision, calms the nervous system, improves blood circulation to the muscles and skin of the face.
4. With bent palms of your hands, massage the thyroid gland from top to bottom, hugging the latter 30 times.
FV
: improves the regulation of metabolic processes and the functioning of internal organs, strengthens the nervous system. 5. Massage your stomach: place your right palm with its edge on your bare stomach. Place your left palm on your right palm for weights and make clockwise circular movements 20-30 times, but so that you move up and down. This is achieved by turning the palm.
FV
: blood circulation improves, food absorption process improves, peristalsis increases, abdominal muscles strengthen, internal organs are massaged. 6. Lying on your back, strongly pull your stomach towards your spine, pressing your hands on your stomach, and then inflate your stomach - 20 times (this must be done several times during the day).
FV
: has a beneficial effect on the functioning of the liver, kidneys and gastrointestinal tract. Eliminates stagnation of bile and blood. Helps get rid of excess fat in the abdominal area, stimulates the circulatory system, cardiovascular and respiratory systems, relieves nervous tension. 7. Lying on your back, alternately pull your leg towards your chest so that all internal organs are massaged. 15 times each leg.
FV
: improves the functioning of all internal organs, strengthens the abdominal wall, stimulates the digestive system, bile formation and excretion, improves overall blood flow, promotes weight loss. 8. Sitting on the bed, lower your feet to the floor, place them on your right hand, massage the indentation of the foot with the palm of your right hand - 20 times, then the indentation of the other leg - 20 times.
FV
: treats rheumatism, gout, regulates heart function, reflex effect on the work of all internal organs, tonic effect on all body systems. 9. While continuing to sit, make a “lock” of your fingers, place them on the back of your head, massage it in both directions or up and down 10 times, tilting your head back, while your hands offer resistance.
FV
: improves blood circulation and movement of cerebrospinal fluid, eliminates venous congestion, stimulates hair growth, improves trophism of the cervical spine. 10. While continuing to sit, place your palms on your ears, press tightly and alternately hit the back of the head with the fingertips of both hands, thus creating vibration - 20-25 times.
FV
: stimulates the cerebral cortex, protects against deafness, relieves tinnitus, improves blood supply to the brain, treats headaches.
After morning exercises, it is recommended to sip a glass of raw water with a spoonful of honey infused in the evening.
Five simple exercises for sound sleep
Literally 10 minutes of simple exercises before bed - and sound sleep is guaranteed.
Photo: Ruslan VORONOY, Express newspaper
Yuliana Shestak, a sports instructor, developed these exercises for her parents, who, like many older people, have problems with the spine. Juliana consulted with doctors and read specialized literature. As a result, a simple set of exercises was born that perfectly helps Juliana’s parents not only gently stretch the spine, but also makes it easier to fall asleep. And she was happy to share this complex with KP readers.
— The most important thing in these exercises is breathing. It should be deep, both inhale and exhale. You can start by slowly counting to yourself from one to five as you inhale, then slowly exhale. I myself, when I do this complex before going to bed, wake up the next morning cheerful and rested, without any pain. And I have a lot of workouts per day, which is why sometimes the lumbar spine begins to ache and ache.
This complex is not like others - there are repetitions only in breathing, and not in movements. All exercises are done on your back or sitting, so you can do them right in bed, before going to bed. In each exercise you need to take at least five deep breaths and exhalations. Over time, the number of breathing repetitions can be increased to ten.
1. “Turtle on its back”
Starting position - lying on your back, relaxed, without throwing your head back, but slightly pulling your chin towards your chest, so as to feel the tension in the cervical spine.
Gently pull your legs towards your chest, wrapping your arms around them. The legs should not be tense. Take a deep breath, hold your breath for a second, exhale completely. Try to breathe not with your chest, but with your stomach, feeling well how the muscles of the lumbar spine tense and relax as you inhale.
Repeat inhalation and exhalation five times.
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Photo: Anna KUKARTSEVA
2. “Heron on his back”
From the previous position, gently extend one leg forward, placing your heel on the floor or bed. I left the second one pressed to my chest, holding it with my hands. Take five breaths.
Repeat with the second leg.
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Photo: Anna KUKARTSEVA
3. Twisted twine.
Try to touch your knee to the floor on the opposite side. If that doesn’t work, place your foot on the knee of the other leg. You can simply place your foot behind your knee, as if crossing your legs.
In this twisted position, take five deep breaths. Remember to hold your breath for a couple of seconds between inhalations and exhalations. And remember - you need to breathe with your stomach, not your chest.
Switch legs. Take five more breaths.
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Photo: Anna KUKARTSEVA
4. Twisted stretch.
Sit as wide as possible, stretch your legs, straighten your back. If you can't straighten your back, you can place a blanket or pillow under your buttocks to create support. Try to keep your back as straight as possible. Gently turn to the left, placing one hand between your legs and the other behind your left leg, as if leaning on them. Take five breaths. Gently turn to the right, repeating the procedure with breathing.
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Photo: Anna KUKARTSEVA
5. “Legs are moving away...”
Sit down, bend your legs, press your stomach to them and clasp your thighs with your hands. Try to keep your back straight. Slowly begin to straighten your legs, slightly obstructing them with your hands.
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Photo: Anna KUKARTSEVA
Straighten as far as the stretch allows - no need to strain, the exercise should be comfortable. You can leave your knees slightly bent. Try to cup your feet with your palms. If it doesn’t work, then start with the girth of the shins. Freeze, take five breaths and exhales.
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Photo: Anna KUKARTSEVA
Such exercises do not injure the spine; they smoothly and gently train the muscles, saturating the blood with oxygen. Good sleep is guaranteed.
Verified by a KP correspondent :)
