Some parents consider charging unnecessary ("why - in school there are physical education!"), Others have no extra 15-20 minutes for children, "because work!". And only a few moms and dads understand the importance of charging for a child, and specially get up in the mornings half an hour early to have time to cheer up and prepare the body to the educational / working day.
If your children sleep in the lessons and are constantly lean from physical education lessons, this instruction is for you!
When it is better to do the exercises younger schoolboy - how to prepare for gymnastics?
Man by nature should move a lot. Not in vain say that the movement is life. The smaller the child moves, happily all his free time near the TV and, the more health problems he gets.
Children's experts beat the alarm and remind the parents that the children's body should actively move at least 10 hours a week, and for younger schoolchildren, this minimum increases to 3 hours a day. Moreover, it is desirable that it happened in the fresh air.
Naturally, parents have too little time, but still allocate 20 minutes in the morning and 20 minutes in the evening for charging - it's not so difficult.
Video: Gymnastics for children of younger school age
What gives charging?
- Prevention of obesity.
- Prevention of the problems of the cardiovascular system, the musculoskeletal system, and so on.
- Elimination of the nervous voltage.
- Return of the body into normal tone.
- Increasing the mood is a psychological installation on a good day and a charge of cheerfulness from the morning.
- Full awakening (to come to the lessons the child will be with a more "fresh" head).
- Activation of metabolism.
- Etc.
How to prepare a child for charging?
Of course, it is difficult to pull the child from bed ahead of time - especially "for some kind of charging". You need to instill this wonderful habit.
As you know, the habit of is settled, it takes about 15-30 days regularly repetitive actions. That is, after 2-3 weeks of such classes your child will already be stretching towards them.
Without the configuration - nowhere. Therefore, the most important thing in the formation of this habit is to tune in and.
In addition, it is important that the exercises for the child have changed periodically (children at this age get tired of the same type of workouts).
And do not forget to praise Chado and encourage any physical activity in every possible way.
Video: Morning gymnastics. Charging for children
15 best exercises for children 7-10 years old - I correct the posture and increase the muscle tone with the daily exercise complex!
If you do not have the opportunity to go to charge on fresh air, then open the window in the room - workouts should not pass in the stuffy room.
So, to your attention - 15 exercises for younger students
The first 5 exercises - for muscle heating. Difficult exercises immediately after sleep is categorically impossible.
- We make a deep breath and rising on the socks. I pull the handles up as usual as possible, as if we are trying to get to the ceiling. Let's go on a complete foot and exhale. The number of approaches is 10.
- We til down the head to the left, we return to its original position for a couple of seconds and after tilting the head to the right . Next, make circular movements head - on the right side, then in the left. Performance time - 2 minutes.
- Now shoulders and hands.
Alternately lifting one shoulder, then another, then both. Next, we make mugs up - in turn, then left, then right hand. Then there are circular movements with hands, as when swimming - first, Bershum, then the ram. We try to make exercises as slow as possible.
- Rejoin your hands in the sides and make tilts - Left, right, then back and forth. 5 times - in each direction.
- Stepping on the spot for 2-3 minutes, as far as possible raising your knees . Next, we jump 5 times on the left leg, then 5 times on the right, then 5 times - on both, and then - jumping with a rotation of 180 degrees.
- Pull your hands forward, clutch your fingers in the lock and stretch forward - as far as possible
. Then, without losing a lock, we lower your hands down and trying to get palms to the floor. Well, finish the exercise, trying to get the detached palms "to the ceiling."
- Perform squats. Conditions: The backrest hold the straight, legs - on the width of the shoulders, hands can be pulled by your head in the lock or pull forward. The number of repetitions is 10-15.
- Jump out. The boys are pressed, of course, from the floor, but the task can be simplified to the girls - you can press from the chair or sofa. Number repeat - from 3-5.
- Boat. Going to the tummy, pull your hands ahead and a little bit upwards (let down the nose of the boat), and the legs also - we connect together, lifting up the "feed of the boat". Bending the back as hard as possible. Performance time - 2-3 minutes.
- Bridge. Going to the floor (children who know how to descend on the bridge from the standing position, are lowered right out of it), we rest in the feet and palms in the floor and, straightening the handles with legs, bending the back of the arc. Performance time - 2-3 minutes.
- Sitting on the floor and the legs are divorced to the sides. Alternately stretch your hands to the fingers of the left leg, then to the fingers right. It is important to touch the belly of the legs so that the body lay down with the foot - parallel to the floor.
- Bend the left leg in the knee and raise it up, make cotton with your hands under it
. Then repeat with the right foot. Next, raise the elongated left leg as high up as much as possible (at least 90 degrees relative to the floor) and again slam in your hands under it. We repeat for the right leg.
- Swallow. We drag your arms to the sides, left the left leg back and, slightly tilting the body ahead, get silent in the pose of the swallow for 1-2 minutes. It is important that the body at this point is parallel to the floor. Next, repeat the exercise by changing the leg.
- Clear the usual ball between the knees, we will straighten your shoulders, rest in your hands into the belt. Now slowly squatting, holding the back smooth and ball between the knees. The number of repetitions is 10-12.
- We rest in our hands in the floor and "hang" over it in the position of "push-ups". And now slowly with the help of the hands "go" into the vertical position. A little rest in the pose of "Ostrich" and "Top" with your hands forward before the initial position. There and back we go hands 10-12 times.
We finish charging with a simple exercise for recreation: stretch "at a sniffer" on the breath, straining all the muscles - for 5-10 seconds. Then we sharply relax on the team "Volto", exhausted. We repeat the exercise 3 times.
Motivation of the younger schoolboy to perform a daily complex of gymnastics at home - Useful advice to parents
Even an adult person is difficult to force himself to charge in the morning, what to say about children - you need to try hard to teach a child to this useful ritual. Here without motivation can not do.
Where to look for this motivation, and how to get a child to charge so that she was in joy?
- The main rule - do the charge all together! Well, if the dad categorically refuses, then Mom should accurately participate in this process.
- Turn on vigorous and cheerful music. To charge in silence is boring even adult. Let the music choose the child!
- We are looking for an incentive in each case. For example, an incentive for a girl can be a beautiful tightened figure on envy to everyone, and the stimulus for the boy is a muscle relief that he can be proud of. Without a smaller incentive there will be a weight loss if the child is complete.
- We are looking for those who can imitate. Do not create idols (!), And we are looking for a sample to follow. Naturally, we are looking for him not among the bloggerche and bloggers with beautiful bodies and emptiness in their heads, but among athletes or the heroes of film / films that the child loves.
- Charging is needed to become stronger. And the strong (strong) need to be to protect the younger brother (sister).
- In addition to the 5 exercises for heating the muscles, you need to choose another 5-7 exercises for the charge directly. More for this age is not needed, and the workout itself should take no more than 20 minutes (twice a day). But it is important to regularly change the set of exercises, so that the child does not become boring! Therefore, immediately make a large list of exercises, from which you will pull 5-7 new ones for every 2-3 days.
- We are talking more often with a child on health : Why is the charge so important that it gives what happens to the body without physical activity, and so on. We are looking for thematic films and cartoons that look, of course, along with the child. We look at the film in which young athletes are successful - often such films become powerful motivators for a child to go to the world of sports.
- Conduct a child a sports corner in the room . Let him be personal bars and rings, Swedish machine, phytball, horizontal bar, children's dumbbells and other inventories. Award for each month of workout Take a trip to the trampoline center, on playing climbing or other sports attraction.
- Use to attract a child to charging his own addiction . For example, if a child loves the ball - think over a set of exercises with the ball. Loves bars - spend charging at the children's playground. Etc.
Video: Cheerful charging for a child
Remember that you can not drive a child for charging, like a cautious thing, it is impossible. It is important that he himself wants to deal with you. Therefore, first of all, we demonstrate the importance of charging with your own example.
Children at this age are already thinking great and analyzed, and if you are constantly lying on a sofa, growing a rush, then make a child to do you simply cannot - a personal example acts more efficiently for all other methods.