What is a healthy lifestyle and how do you implement it?

A healthy lifestyle should be considered as an active and purposeful form of behavior that ensures the preservation and long-term maintenance of mental and physical health. The concept of “healthy lifestyle” includes: maintaining a rational daily routine, alternating work and rest; following the rules of personal hygiene, hardening; balanced diet; optimal physical activity (exercise and sports). Motor activity is a person’s natural need for movement. The number of movements that a person makes over any period of time constitutes the volume of physical activity. Scientists have established: if the need for movement is not satisfied, then physical inactivity (insufficient physical activity) occurs. It negatively affects the activity of all organs and systems of the body, physical and mental performance.
Systematic training in a variety of physical exercises affecting various muscle groups has positive influence on all body systems and thereby contribute to health promotion, prevention various diseases. Combination physical exercise with hardening it increases the body's protective functions. Great importance regarding management healthy image life has family traditions. If this is not the case in your family, then you yourself must take care of your health and involve your loved ones in physical exercise.

Rules for performing morning exercises (compose a set of exercises for morning exercises).

Morning exercises(charging) is performed daily at home (with the window open) or in the fresh air. Sets of exercises, as a rule, are learned in physical education lessons under the guidance of a teacher. Daily morning exercises foster the habit of systematic physical exercise. It consists of general developmental exercises that can be performed without objects or with objects (rubber bandages, dumbbells, expanders, jump ropes). Approximate duration of classes: for students in grades 1-4 - 8-10 minutes, grades 5-9 - 11-15 minutes. Morning exercises are performed in a certain sequence. First, stretching, which improves breathing and blood circulation. Then exercises for the arm muscles and shoulder girdle, torso and legs. Next, running and jumping are performed, which have a positive effect on metabolic processes in the body. Morning exercises end with exercises that normalize the activity of the respiratory and circulatory organs. After morning exercises, you need to take a shower. Exercise sets need to be changed regularly. In this case, you should gradually increase the load, complicating the exercises, increasing their number and pace of execution. The dosage of the load should be such that the exercisers experience vigor and not fatigue. The approximate duration of use of the same complex is 12-15 days.

Warm up. Walk in place for 1 minute. Breathe calmly and freely.

Feet shoulder width apart. Describe a circle with your arms and lift them up, while standing on your toes. As you inhale, raise your arms and stand on your toes. As you exhale, lower your arms down and stand on your feet. Perform 5-10 times.

Feet shoulder width apart. You can put your hands on your belt. Turn your head left and right. Tilt your head forward, backward. Then to the right shoulder - to the left shoulder, trying to reach the shoulder with your ear, but without raising the shoulder. Perform 5-10 times.

Feet shoulder width apart. Left hand put it on your belt. Raise the right one up. Tilt your torso to the left. Change hands to lean to the right. Perform 5-10 times.

Feet shoulder width apart. Place your arms horizontally to the sides. Turn your body left and right like a helicopter. Perform 5-10 times.

Feet shoulder width apart. Place your hands on your belt. Bend forward and backward. Perform 5-10 times.

Holding onto the back of a chair (not a chair on wheels), swing right foot forward, backward, right and left, in front of you. Then change legs. Perform 5-10 times with each leg.

Sit on the floor on a camping mat or an old wool blanket. Extend your legs straight out in front of you. Reach your toes with your fingers. Perform 5-10 times.

Lying on the floor on your back with your knees bent (with the knee of one of your legs), try to touch the floor to the left and right of your body. Hands lie on the floor, palms down, parallel to the body. Perform 5-10 times.

Get on all fours. Arch your back upward. Then bend it down. Try to achieve maximum amplitude. Perform 5-10 times.

Sit on the floor and spread your legs as wide as possible. Reach alternately to the left and right legs. Perform 5-10 times for each leg.

Feet shoulder width apart. Simultaneously rotate your shoulders forward (“going forward”) and backward (“going backward”). Perform 5-10 times.

Feet shoulder width apart. Rotate forward and backward with straight arms at the same time. Perform 5-10 times.

Feet shoulder width apart. With your arms straight in front of you, perform the scissors exercise. First, the arms make horizontal movements (parallel to the floor). Then vertical. Perform horizontal movements 5-10 times and vertical movements 5-10 times.

Feet shoulder width apart. Squat, trying not to lift your heels off the floor and keep your back straight. Perform 5-10 times.

Jumping in place. First on the right leg, then on the left. Then on both legs. Perform 10 times on each leg and 10 times with both legs.

Run in place for one minute.

Feet shoulder width apart. Describe a circle with your arms and lift them up, while standing on your toes. Lower your arms down, tilting your torso forward. When inhaling, hands up, when exhaling, hands down. Perform 5-10 times.

Daily morning exercises at a certain time in a hygienic environment, properly selected sets of physical exercises, disinhibit the nervous system of children after sleep, activate the activity of all internal organs and systems, increase physiological metabolic processes, increase the excitability of the cerebral cortex, as well as the reactivity of the entire central nervous system. nervous system. The flow of impulses going to the brain from all receptors - visual, auditory, musculoskeletal, skin - increases the vital activity of the body as a whole.

Regular exercise in the fresh air helps to harden the child’s body and develop resistance to various adverse environmental influences. The introduction of corrective exercises into complexes contributes to the formation of the arch of the foot and correct posture. Thus, morning exercises are a multifaceted physical education and health process that systematically improves the health of the child’s body.

In addition to its health benefits, morning exercises also have great educational value. Its systematic implementation instills in children the habit of doing physical exercise every day, teaches them to start their work day in an organized manner, act in a coordinated manner in a team, be purposeful, attentive, self-controlled, and also evokes positive emotions and a joyful feeling.

In addition, daily performance of certain sets of physical exercises helps improve motor abilities in children, develops physical qualities(strength, agility, flexibility), improves the functioning of coordination mechanisms, promotes the acquisition of knowledge in the field of physical education.

1. The meaning of morning exercises, its tasks

Morning exercises are a valuable means of improving the health and education of children. Those who systematically engage in morning exercises lose their drowsy state, a feeling of vigor appears, an emotional upsurge sets in, and their performance increases. The need to get out of bed immediately after waking up and start doing exercises requires a certain volitional effort, develops perseverance, and disciplines children.

Thus, morning exercises face very special tasks, namely: to “wake up” the child’s body, set it up in an effective way, diversify but moderately influence the muscular system, activate the activity of the cardiac, respiratory and other functions of the body, stimulate the work of internal organs and sensory organs, promote the formation of correct posture, good gait, and prevent the occurrence of flat feet.

Morning exercises are also valuable because children develop the habit and need to do physical exercise every day in the morning. This useful habit remains with a person for life.

Morning exercises allow you to start your day in an organized manner. kindergarten, promotes strict adherence to the daily routine.

Morning hygienic exercises, or exercises as they are called, should be performed immediately after sleep. But this can only be done in kindergartens with night groups. In preschool institutions with day stay For children, morning exercises according to the daily routine are carried out before breakfast after the children have already been quite active, varied activities. In these conditions, gymnastics also pursues the goals of organizing a children's team, switching children's attention from free, individual games and activities to joint activities.

Due to the simultaneous joint moderate motor activity, more excited children, who have already run and jumped, calm down, while less active children become more active. All this creates an even, cheerful mood in all children, preparing them for subsequent classes. Thus, the educational value of morning exercises, when carried out not immediately after sleep, but after some time, expands. It becomes an integral organizing moment in the daily routine, teaching children to a certain discipline and order.

At the same time, the enormous health value of morning exercises remains. Daily activity physical exercise has a beneficial effect on physical development and the functional state of the child’s body. The content of gymnastics consists of exercises for various muscle groups (shoulder girdle, torso, legs, etc.). Their systematic repetition strengthens the child’s motor system. Exercises are widely included to prevent poor posture and prevent flat feet. Running and jumping further enhance breathing and blood circulation, cardiac activity and others. physiological functions. All this contributes to the normal functioning of the body and increases its performance. .

Morning hygienic exercises speed up bringing the body into a working state, it increases the flow of blood and lymph in all parts of the body and quickens breathing, which activates metabolism and quickly removes decay products accumulated overnight. Systematic exercise improves blood circulation, strengthens the cardiovascular, nervous and respiratory systems, improves the functioning of the digestive organs, and promotes more productive activity of the cerebral cortex.

Regular morning physical exercise strengthens the musculoskeletal system and contributes to the development of physical qualities, especially such as strength, flexibility, and agility. In addition, during morning exercises you can master the techniques of many sports types; Charging allows you to overcome the hypodynamia inherent in to modern man, improve health, increase physical and mental performance. Daily morning exercises, supplemented with water procedures, - effective remedy increasing physical fitness, training the will and hardening the body.

The effectiveness of morning exercises is based on compliance with hygienic rules for its implementation, selection of special exercises and their dosage, combination of exercises with other forms of exercise physical culture, taking into account its effectiveness and more.

When performing morning exercises, you should follow certain hygienic rules. If possible, it is recommended to carry out exercises all year round in the open air, which gives the greatest effect. When performing it indoors, it is necessary to ventilate the room well and do exercises with a window or vent open. The set of exercises should be performed in light sportswear (pants and a T-shirt).

The effectiveness of morning exercises depends, first of all, on selection of exercises, dosage of loads and intensity of exercises. The charging duration depends on the degree physical fitness, it is recommended to charge for at least 30 minutes. The complexes of morning hygienic gymnastics should include exercises for all muscle groups, exercises for flexibility and mobility, breathing exercises. It is not recommended to perform static exercises with significant weights for endurance (for example, long running until fatigue). You can include exercises with a skipping rope, an expander and a rubber band, with a ball (for example, elements of the game of volleyball, basketball, football).

The volume of load and its intensity should be limited and be significantly less than in daytime training. Exercises, like all exercises, should not cause fatigue. If fatigue occurs, you should consult your teacher. physical education or consult a doctor.

When doing morning routine hygienic gymnastics It is recommended to adhere to a certain sequence of exercises:

Walking, slow jogging, walking (2-3 min.);

Stretching exercises with deep breathing;

Flexibility and mobility exercises for arms, neck, torso, legs;

Strength exercises without weights or with small weights for the arms, torso and legs (flexion and extension of the arms while lying down, exercises with light dumbbells - for women 1.5-2 kg, with an expander and others);

Various bends and straightenings in a standing, sitting, lying position, squatting on one and two legs and others;

Light jumps or jumps (with a skipping rope) - 20-30 s;

Slow running and walking (2-3 min.);

Relaxation exercises with deep breathing.

When compiling complexes of morning hygienic gymnastics and performing them, it is recommended physical activity on the body increase gradually, with highest load in the middle and second half of the complex. By the end of the set of exercises, the load is reduced and the body is brought into a relatively calm state. The increase and decrease in load should be wavy. Each exercise should be started at a slow pace and with a small range of motion with gradual increase it to average values. Between series of 2-3 exercises (and for strength exercises - after each), a relaxation exercise or slow running (20-30 s) is performed.

The dosage of physical exercise, that is, increasing or decreasing its intensity, is ensured by:

Changing the initial positions (for example, tilting the body back and forth, without bending the legs at the knees, with hands reaching the floor, it is easier to do in the initial position with the legs apart and more difficult to do in the initial position with the legs together);

Changes in the amplitude of movements;

Accelerating or slowing down the pace;

Increasing or decreasing the number of repetitions of exercises;

Involving more or less muscle groups in the work;

Increasing or shortening rest breaks.

While performing a set of exercises morning exercises great importance is attached proper breathing. During the exercises, it is recommended to combine inhalation and exhalation with movements. Inhalation is recommended to be combined with spreading the arms to the sides or raising them up, with stretching and bending of the spine, with straightening the torso after bending, turning, and squatting. Exhalation is done when lowering your arms down, while bending and turning your body, when squatting, alternately lifting your legs forward with swinging movements, etc. You should breathe only through your nose or through your nose and mouth simultaneously.

Combining exercise with other forms of physical education andsports is of great importance. It is recommended to improve the most lagging physical qualities during morning exercises. Regular combination of morning exercises with exercises from the chosen sport effectively contributes to the achievement of high sports results. Morning hygienic exercises should be combined with self-massage and hardening of the body. Immediately after performing a complex of morning exercises, it is recommended to do self-massage of the main muscle groups of the legs, torso and arms (5-7 minutes) and perform water procedures taking into account the rules and principles of hardening.

Performance accounting morning hygienic exercises are kept in a self-monitoring diary, in which subjective sensations and objective data on the state of the body are noted. In addition, everyone who studies according to the medical control schedule approved by the university undergoes a medical examination. If necessary, at the first signs of increased fatigue of the body, as well as when pain, everyone involved is obliged to consult a doctor, consult with physical education teachers on the content training plans for the next period.

Nowadays, no one doubts the beneficial effects of exercise for everyone, so don’t be inert, overcome laziness, stand up for 10-15 minutes. earlier and dedicate them to your health. After a while, exercise will become a habit, and it will be difficult for you to give it up. And don’t refuse! You can start charging while still lying in bed.

Open your eyes, stretch, drink water, do exercises - and finally wake up. Everyone has their own ways of getting themselves together in the morning. However, morning exercises are still considered the most effective. We are talking about basic exercises that will wake up the body and help you collect your thoughts. We'll find out how to do it further.

About hygienic gymnastics

Increase productivity, speed up brain function and tone the body - this is all the result of daily morning exercises. Sometimes the thought of getting up even a couple of minutes earlier than usual is terrifying. After all, before the working day, every minute of sleep is precious.

But if you spend this time warming up your body, then within a week you will notice significant changes in your health. But this only takes 15 minutes in the morning.

Secret effective training at home - fresh air and replenishment water balance. You wake up, open the window, and at this time you go to the kitchen for a glass of water. You return to the ventilated room, close the window and get down to business.

Hygienic gymnastics includes exercises to warm up, stretch and strengthen muscles. You should start with 10 minutes of work and increase this time to half an hour.

Important! The main rule of the lesson: the first minutes of work are calm, then the intensity increases and is maintained throughout the entire workout. Towards the end the pace slows down.

How to choose exercises - your body and type of activity will tell you. Heaviness in the head, tight neck and shoulders indicate that more load will be needed for the upper torso. The same applies to any problems with the legs, pelvis and abdomen - in this case, work more on the bottom.

It is also worth starting from the specifics of the work. At sedentary work You need a more active warm-up in the morning to circulate blood throughout the body. Those who spend most of the day on their feet should strengthen their pelvic joints and put pressure on their upper legs to avoid back and neck pain.

Over time, you may need equipment for exercises - dumbbells, fitball, jump rope. This is an optional condition, but such items will help diversify classes and make them more interesting.

Types of gymnastics

Work on yourself all day - after waking up, while working at the computer and before going to bed. Each type of gymnastics has its own exercises that will help you wake up, get distracted and prepare for rest. Let's consider each type of gymnastics separately.

Morning exercises (exercises)

To prepare for the new day and allow the body to launch all vital processes - this is the main goal of morning exercises. It helps maintain health and strengthen the immune system. In addition, exercise can prevent various problems with muscles and the musculoskeletal system.

The following rules will help make charging effective:

• always practice in a ventilated area;
• wear loose, light clothing;
• turn on the music - it will make your workout more fun;
• watch your breathing, it should be even.

Important! You should always inhale through your nose and exhale through your mouth. Otherwise, breathing may be disrupted, the pace may change, the body will get tired faster, and the brain will not have enough oxygen.

After exercise, go to the bathroom and try taking. You can’t turn on ice water right away, you can just gradually lower its temperature every day. This will surely help you wake up completely and recharge your batteries.

The purpose of morning exercises is to normalize your health. Therefore, at the slightest deterioration in health, you should slow down. You need to take a short break if you notice a rapid heartbeat, fatigue, or headache.

This doesn't mean that therapeutic exercises It’s worth quitting - on the contrary, you need to continue exercising at a slower pace and gradually speed it up.

Gymnastics during the working day (physical education break)

This kind of gymnastics is also called industrial gymnastics. It does not require a lot of time and effort, so you can do it right in the office. Moreover, it is needed to distract yourself, give your brain a break from hard work and get rid of overwork.

Physical education breaks have many advantages:

• maintains performance;
• during sedentary work, helps maintain the functioning of joints and muscles;
• allows for emotional release;
• simplifies the solution of complex problems - often the answers come just during gymnastics, when the brain can “reboot”.

Just 5 minutes - and you are ready to return to work, full of strength and desire to work. During this time, you can usually do 7 exercises, such as stretching, squats, warming up your arms, neck, and back.

There is also such a thing as physical education. This is performing light exercises up to 5 times a day. But for such a workout you really only have 1 minute, during which you can do no more than 3 exercises. This method of warming up is suitable for those who have a completely sedentary job.

Whatever type of gymnastics you choose at work, you will see the results very quickly. It will be easier for you to take on new tasks, you will complete old ones faster, back and neck pain will go away, and you will have less headaches.

The following exercise options are possible:

1. Sitting on a chair, extend your legs straight forward and your arms up. Stretch as hard as you can. Do it 5 times.
2. Sitting on a chair, stretch your legs and hold onto the chair with your hands. Take turns doing circular movements each foot, then both. Do it 5 times.
3. Stand in front of the back of a chair and try to do a swallow without leaning forward. Take your leg back and spread your arms. Repeat 3 times on each leg.

Did you know? The most effective time for training is considered to be from 16:00 to 19:00. This is due to the fact that it was at this time of day that most of the Olympians’ records were set.

Evening exercises (before bedtime)

If during the day we try to put more stress on the body, then in the evening it should be minimized. Pay attention to stretching and breathing practices.

This will help you fall asleep faster, improve sleep quality and make waking up easier.

Features of evening exercises:

• help you get ready for sleep;
• calm the body, brain and make falling asleep easier;
• you can perform them to music, by candlelight or aroma lamp;
• after exercise and a warm shower, sleep will come faster than usual.

Exercise options:

1. Back stretch: interlock your fingers and extend them upward. At the same time, the legs do not leave the ground, and the arms are stretched as high as possible. Slowly bring your clasped hands in front of you and lower them down. Repeat 3 times.
2. Work on your legs and back: Sitting on a mat with your legs wide apart, try to grab the tips of your toes and slowly reach towards them. If you can't reach it, just stretch your arms in front of you along the floor. Each time you reach, remain in the bent position for at least 5 seconds.
3. Crunches: lie on the floor, spread your arms to the sides, bend your legs at the knees and slowly, without lifting your back from the floor, place them on the floor on each side.

Supplement your evening warm-up with yoga elements- various asanas will perfectly stretch the body and prepare it for sleep.

Set of exercises

According to this scheme, you can carry out morning exercises, each time increasing the load.

The exercises are simple and effective:

Did you know? Without constant movement, even orangutans degrade. In 2010, a Dutch zoo hired an Olympian to give the monkeys some acrobatics training. After all, in captivity they forgot how to jump from branch to branch. But they willingly repeated every exercise after the athlete.

Features of musical accompaniment

Music during training is not necessary, especially if it is a five-minute exercise. But still it will set the mood and rhythm.

What is music for?

• the body picks up the rhythm and begins to move to the beat, so you can, for example, wake up faster;
• to develop a reflex - as soon as you hear a cheerful melody, you will want to do a couple of exercises;
• if the house is noisy, then music in headphones will help you concentrate on training;
• It’s more interesting to speed up the tempo with lively, fast music;
• Slow melodies will calm the body, set it up for rest and sleep.

Create a playlist of your favorite tracks to get the most out of your workout. For active activities choose fast melodies, and for stretching and training before bed - calm and slow ones.

How to start and finish morning exercises correctly

Try to practice only in a good mood. Accustom yourself to the fact that morning exercises should be accompanied by good thoughts - about a productive day, interesting meetings, successful projects. Then it will help you set yourself in a positive mood for the whole day.

Do not start basic exercises (,) without first stretching. Warm up your muscles and ligaments so as not to injure them.

Watch your breathing, it should always be even. Any violations of the pace indicate that the speed needs to be slowed down.

Finish your classes the same way you started - with light, slow stretching. And then take a shower. And most importantly, thank yourself for the work you’ve done, then you’ll want to do it again.

So, morning exercises will help maintain body tone, improve health and increase productivity at any age. If you devote at least 15 minutes a day to exercise, then after a couple of weeks you can see the result - good health and muscle tone throughout the body.

Morning exercises are primarily of health value, as they consist of exercises that strengthen individual groups of trunk muscles that keep the spine in place. correct position. These also include the muscles of the foot. Carrying out such exercises daily helps to develop correct posture and prevents flat feet. Basic movements - running and jumping - are necessarily included in morning exercises; they enhance the activity of the cardiovascular and respiratory systems, metabolism, and are ultimately also aimed at improving the health of the child’s body.

Morning exercises in pre-school groups are of particular importance. If a child by the age of seven does not have well-developed trunk muscles, then at school it will be difficult for him to sit at a desk for 3-4 hours a day, maintaining correct posture.

The educational value of morning exercises comes down mainly to instilling organization, discipline, composure, and developing in children the habit of starting their day every day with morning hygienic exercises, so that this habit is preserved in school and in adulthood.

The teacher must remember the specific tasks of morning exercises and not turn it into an additional, shortened physical education lesson, into an additional music lesson, although skillful musical accompaniment during morning exercises should be welcomed.

The first necessary condition for morning exercises is clean, fresh air. Therefore, with the onset of warm spring days, morning exercises should be carried out on the site.

In cold weather, in the room where morning exercises are carried out, a few minutes before the children arrive, the windows are opened and cleaning is carried out using a wet method. When the air temperature drops by 1-2°, the windows are closed and only the transoms or vents are left open. If there is no gym, morning exercises are carried out in a group room, which is also ventilated. With the help of the teacher, children move tables and chairs to the side, or even better, if they take them out into the corridor or other adjacent room.

Children's clothing for morning exercises must meet hygiene requirements: it must be clean, light and not restrict movement. The most accepted form is a tank top and panties. The ideal costume for morning gymnastics (physical education classes) should be considered one in which the costume rests only on the child’s shoulders, without touching the body closely. This is a women's gymnastics suit similar to a children's sandbox. It can be made from a closed swimsuit by taking one more number. The belt on such a costume can be made of bright material; it should not tightly cover the child’s body, but play a purely decorative role.

When selecting exercises for a complex of morning exercises, it is necessary to take into account the following: 1) they must meet the requirements of the gymnastics program for children of this age; 2) should be simple in form and mostly familiar to children. Therefore, it is recommended to include in morning exercises exercises that children have recently performed at school. physical education classes(not necessarily those who were in the last lesson). One complex is carried out over a week (5-6 days). Experience has shown that performing the same movements every day for two weeks reduces children's interest in them.

Complexes of morning exercises are compiled as follows. First, we need to organize the team and focus the attention of the children, so the morning gymnast begins with formation, then walking combined with light short running. Appropriate here and special exercises on attention and speed of reaction to a signal: for example, respond to a teacher’s clap with a clap without stopping walking or running, or change the direction of movement to a sharp blow on a tambourine. You just need to remember that the signals and the required responses to them need to be varied. Then the children are rearranged to perform general developmental exercises. Their number is 6-8. It is aimed in total at developing posture and strengthening the arch of the foot. Exercises should be used in such a way that various muscle groups: shoulder girdle, legs, lateral muscles torso, back muscles, abdominals, feet. All these exercises are performed both without aids and with small physical education aids: balls, hoops, sticks. ribbons.

Then be sure to include exercises that help increase metabolism in the body. This various types jumping (on both legs, on one, in place, moving forward), which can alternate with light running.

At the end of morning exercises, it is necessary to regulate the activity of the cardiovascular and respiratory systems. Walking exercises are given here, you can include dance steps, preferably with musical accompaniment.

The nature of the exercises included in the morning gymnastics complex should vary somewhat depending on the location of the gymnastics. So, if gymnastics is performed in a group room with a small area, then the complex does not include walking and running in all directions, exercises from the starting position lying on a bullock, and as exercises with a large physiological load, mainly jumps or exercises covering large groups muscles, carried out with a higher dosage or at a faster pace.

When carrying out morning exercises, you should not devote a lot of time to formation; it should be the simplest and most accessible, for example, formation in links. If the room is small, the teacher needs to think about a construction method that would allow the most efficient use of the available space. For example, arranging children in a checkerboard pattern, half-turning towards the teacher, allows for the best use of a small area. Children need to be taught this structure, although it is not provided for in the program.

The teacher must think through the explanation and demonstration of the exercises. The explanation must be clear and concise, the demonstration must be clear. Children in the school preparatory group must be prepared for this form of gymnastics organization, when the entire complex is carried out according to verbal instructions. To this end, the teacher should conduct exercises more often without demonstration, only by word.

The teacher must: ensure a cheerful, energetic pace of morning exercises. When running to a tambourine, you need to hit the tambourine with your fingers, suggesting the pace necessary for running, and not making rattling sounds (shake the tambourine with one hand). With such rattling, children do not run, but mark time in small steps.

If most children perform the exercise incorrectly, then the teacher should stop them and point out the mistakes. If individual children make mistakes, you need to make individual comments and correct errors as the exercises progress.

The duration of morning exercises in the school preparatory group is 10-12 minutes. During this time, children receive a good physiological load, an “energy boost.”

SAMPLE COMPLEX OF MORNING GYMNASTICS

1. Formation and walking in a column one at a time; at the signal “Turn!” turn around and walk in the opposite direction. At the same time, run on your toes to the quiet beats of the tambourine, and walk at a normal pace to the loud ones. Formation into links.

2. “Stretching the rubber.” I. p.: standing, legs slightly apart, hands in front of the chest, fingers clenched into fists. With tension, spread your arms to the sides to “stretch the rubber”, return to initial position; after 2-3 repetitions, lower your arms down (7-8 times).

3. Squat. I. p.: standing, heels together, toes apart, hands on the belt. Rise on your toes, squat, spreading your knees to the sides and maintaining correct posture, return to the starting position (7-8 times).

4. “The bear is stomping.” I. p.: standing on knees and palms, body horizontal; Walk with your hands, without moving your legs, to the left foot, then to the right, to the right foot, return to the starting position. Do the same to the right.

5. “Cotton under the knee.” I. p.: standing, legs together, arms along the body. Swing (not sharply!) your straight left leg forward, make a clap under it, and return to the starting position. Do the same with your right leg (4-5 times with each leg).

6. “Sit down - lie down.” I. p.: lying on your back, arms along the body. Sit down, resting your hands on the floor, and say: “Sit down!”, return to the starting position (7-8 times).

7. “Let’s rest.” I. p.: lying on your stomach, hands under, chin, elbows to the sides, legs bent at the knees at a right angle. Bend and straighten the foot (put your toes down, lift them up) 8-10 times.

8. Formation into a column one at a time. Jumping on two legs moving forward, alternating with walking and running; (6 jumps, 8 walking steps. 8 running, 8 walking).