Preparatory exercise in water jellyfish. Teaching preparatory exercises for mastering with water

An adult can learn to swim without the use of aids through strict discipline and the study of basic theory. Start learning on your own practical side Swimming is recommended only after familiarization with safety precautions and rules of behavior in the pool.

You can master swimming at absolutely any age. The only obstacles for an adult to achieve the desired goal can be prejudices and fears. Getting rid of them allows you to clearly understand that swimming both in the pool and in open water not only brings pleasure, but also has a beneficial effect on health.

Swimming on a regular basis helps:

• development of the respiratory system;
• training the heart and blood vessels;
• stimulation of metabolic processes;
• strengthening muscles, immunity and nervous system.

You should start learning to swim in a shallow pool or open water. Your legs should feel solid support, your head and shoulders should be above the water. The presence of a person who can swim well allows you to feel completely safe and gain confidence.

An alternative could be training with a qualified trainer. Attending special classes is not prerequisite, you can learn the basics of swimming on your own.

How to breathe correctly?

The most important and difficult moment in learning to swim. Without proper breathing, it is impossible to master crawl swimming, breaststroke and any other style. Learning to breathe correctly is necessary from the very beginning. Take a deep breath through the mouth above the surface of the water, and exhale in the water.

The air collected by the lungs allows a person to stay in the desired position. The deeper the breath, the better the water holds the floater. There is no need to try to take in full lungs of air. This will lead to a feeling of discomfort and will become an obstacle to free movement in the water.

Breathing exercise

To establish proper breathing, you need to practice. While stranded, you need to take a deep breath of air without exhaling, completely immerse yourself in the water and exhale fully through your mouth. The exercise is repeated in several approaches. The main thing is not to take breaks between them. Professional swimmers They train in a similar way, but the technique is ideal for beginners.

Breathing while swimming

You need to inhale air through your mouth. The position of the body when moving in water should remain unchanged, only the head needs to be turned. Breathing through your nose is not safe. Drops of water entering the nasopharynx cause discomfort and can provoke an attack of suffocation. Breathing is coordinated by the movements of the arms and legs, which are determined by the swimming style.

Swimming techniques

An invariable part of the learning process is knowledge of the basic swimming styles, of which there are four:

1. Breaststroke

Consists of synchronized movements of the limbs parallel to the water.

1. Crawl on chest

The style involves performing synchronized strokes first with one and then with the other half of the body.

1. Back crawl

The technique is similar to an inverted front crawl.

1. Butterfly

The most complex swimming technique. It is not recommended to master it yourself. Those who want to swim in the butterfly style should learn the technique under strict guidance professional trainer or mentor.

How to stay on the water?

To learn how to swim correctly in any of the styles, you first need to master how to stay on the water. The “star” exercise allows you to do this.

It is carried out in the following order:

More air is taken into the lungs;

1. Dive

The face is lowered into the water, and the limbs are moved to the side so that the body forms something like a “star”;

1. Holding

You need to remain in the same position for as long as possible. While in water, you cannot exhale. Otherwise, the dive will begin immediately.

« Star" - an exercise to overcome fear of water. It allows you to learn how to properly stay on the surface of the water by drawing air into your lungs, without resorting to making movements with your legs and arms. A person who has successfully mastered the “star” can safely move on to technical training of movements.

How to move your arms and legs correctly?

Full swimming is impossible without practicing movements with your arms and legs. Hands in the water move reflexively. Much more difficult to master the movements lower limbs. Without the help of your legs, you won’t be able to keep your body on the water and develop speed. The main thing, when starting to hone the movement of your legs, is to remember that your toes should always be extended.

When learning to swim crawl, the movements of the legs are sharp and fast. The more intense the blows, the high speed develops. Breaststroke requires a different technique of movement, reminiscent of the movement of a frog in water. It’s easier to learn to move your legs by mastering the breaststroke, holding your hands either on the side of the pool, or using a special board that supports the swimmer on the water.

How to learn to swim crawl and breaststroke?

The easiest to learn for a beginner swimmer is the crawl. This technique is not very difficult to master. They lie face down on the water and begin to move their legs alternately, lowering and raising them. At the same time they wave their arms. First, one of the hands is brought forward, lowered into the water, and the palm folded into a bucket is stroked towards the thigh. Make the same movement with the other hand.

When swimming crawl, air is taken into the lungs every second stroke. To inhale, the head is first taken out of the water and then turned towards the moving hand. You should try to take in air with your lungs as much as possible. Without sufficient oxygen levels it is impossible to swim for a long time.

Breaststroke is a little more difficult than crawl, but you can master it quite quickly. The main thing to take into account is that the movements when swimming breaststroke should be synchronous and similar to those made by a swimming frog. It is more difficult to learn to swim butterfly. It is recommended to master this technique with experienced trainer. The specialist will demonstrate the movements on by example and monitors the correctness of their implementation.

Competitive swimming requires special training. TO professional career It is almost impossible to prepare an adult swimmer. Appropriate training and loads should begin in childhood.

Swimming in the pool

Swimming in the pool is good not only for your health, but also for your figure. Regular classes are considered effective way releasing energy from fat stores. It’s not just the amount of time spent in the pool that matters, but also the performance.

To make your training as effective and safe as possible, you need to follow a few simple recommendations:

1. Exercise on an empty stomach;

Water pressure on abdominal cavity while swimming high. If your stomach is full, it can cause digestive problems. You should eat 2.5 hours before training, and an hour after training.

1. Train between 16.00 and 19.00;

In the morning, the body is not yet ready for heavy loads, but in the evening, on the contrary, it needs proper rest. If you do it in the mornings or evenings, the training will be less effective than training done during the day.

1. You need to visit the pool at least three times a week;

Regular exercise is the key to stable results. Constant training accustoms the body to stress, and the muscles quickly remember the acquired swimming skills.

1. Put on a rubber cap, remove jewelry;

Prolonged exposure of the roots to water has a negative impact on the condition of the hair, and jewelry can be lost.

1. Take a warm shower or stretch;

Warm and prepared muscles allow you to make your workout more effective.

1. Wear rubber flip-flops.

Walking barefoot on wet tiles can cause injury.

The benefits of swimming for the body are invaluable. The immune system of people who regularly visit the pool is strengthened. They suffer much less often from heart disease, colds and other ailments, are not subject to depression, always arrive in an excellent mood, do not suffer from obesity, have good muscles and a proportionally developed body.

These exercises are performed simultaneously with the study of the simplest elements of swimming technique. The basis of good technique is correct position bodies in water and proper breathing (exhaling into the water). Exercises for mastering with water are performed during the first 5-6 lessons. By mastering them, students learn to dive headlong into the water and open their eyes, float up and lie correctly on the surface, exhale into the water and slide along the surface, maintaining horizontal position body, characteristic of the technique of sports swimming.

Preparatory exercises are performed in a shallow place, standing waist-deep or chest-deep in water: most of them are done with holding the breath while inhaling. As soon as the students become familiar with the water, almost all preparatory exercises are excluded from the training program. Only exercises for sliding and exhaling into the water are constantly performed and improved.

Exercises introducing the density and resistance of water. The exercises of this group instill in those involved a sense of support on the water with the palm, forearm, foot and lower leg (which is necessary for setting up rowing movements), and teach them not to be afraid of water.1. Movement in the water back and forth, first by walking, and then by running.2. Walking with turns and changes of direction

Floating and lying on the surface of the water These exercises allow students to feel the state of weightlessness and learn to lie in a horizontal position on the surface of the water on their chest and back.

• 1. "Float". I. p. - standing chest-deep in water. Take a deep breath and, squatting, plunge headlong into the water. Tuck your legs under you and, clasping your knees with your hands, float to the surface. In this position, hold your breath for 10-15 seconds, then return to i. P.
• 2. "Medusa". After inhaling, hold your breath and lie down on the water. Bend at the waist and relax your arms and legs. Stand on the bottom (Fig. 26, a).
• 3. Float up. Then take a lying position on your chest (arms and legs straight). Mentally count to ten and stand at the bottom (Fig. 26.6).
• 4. Standing waist-deep in water, sit down so that the chin is at the surface of the water; spread your arms to the sides. Tilt your head back, plunging the back of your head into the water and resting your feet less and less on the bottom. Slowly raise one leg, then the other, and take a supine position, helping yourself only with the movements of your hands. If your legs begin to sink, you need to bring your hands closer to your hips and keep your body balanced with small strokes with your hands.
• 5. Place your hands on the side or bottom of the pool and lie on your chest. Raise your pelvis and heels to the surface of the water, inhale and lower your face into the water. Repeat the exercise several times (Fig. 26, c). Exhale into the water.

The ability to hold your breath while inhaling and exhaling into the water is the basis for establishing rhythmic breathing when swimming.

• 1. “Washing.” Spray water on your face while exhaling.
• 2. I. p. - standing at the bottom. Bend your torso forward so that your mouth is at the surface of the water, rest your palms on your knees. Take a deep breath through your mouth, lower your face into the water and slowly exhale into the water. Smoothly raise your head in and out. p. and take a breath again. Raising the head and lowering the face into the water should be combined in such a way that the mouth appears out of the water as the exhalation ends into the water. This exercise is repeated in the rhythm of normal breathing; in the first lesson - 10-15 times, in subsequent lessons - 20-30 times in a row (with turning the head to inhale to the left or right).
• 3. I. p. - standing, feet shoulder-width apart. Lean forward, rest your hands on your knees. The head is in the inhaling position, the cheek lies on the water. Open your mouth, inhale, turn your face into the water - exhale. 4 . Leaning your hands on the side or bottom, lie on your chest and take a horizontal position. Inhale and lower your face into the water. In the same position, take 10-15 exhalations into the water, turning your head to the side to inhale.
• 3. Slips. Sliding on the chest and back with different hand positions helps to master the working posture of a swimmer - balance, streamlined body position, the ability to slide forward as much as possible after each stroke, which is an indicator of good swimming technique.1. Sliding on the chest. Standing chest-deep in water, bend down so that your chin touches the water. Stretch your arms forward, joining thumbs. Inhale, gently lie face down on the water and, pushing off with your feet from the bottom or side of the pool, take a horizontal position. Slide with outstretched legs and arms along the surface of the water.2. Sliding on your back. Stand with your back to the shore, arms along your body. Inhale, hold your breath, squat down and, pushing slightly with your legs, lie on your back. Raise your stomach higher and press your chin to your chest. Do not sit down (it should be remembered that a stable position on the back is helped by light rowing movements of the hands near the body; palms facing down). 3. Sliding on the chest with different positions of the arms: arms extended forward, at the hips, one in front, the other at the hip.4. Sliding on the back with different positions of the arms: arms extended forward, along the body, one hand in front, the other at the hip.5. Slide on the chest followed by twists on the back and chest

Swimming is a special sport that is beneficial for almost all body systems. Swimming develops endurance, improves blood circulation, increases performance, strengthens cardiovascular and respiratory system, increases the metabolic rate and promotes faster fat burning in the body. Swimming builds a lean, muscular figure as it uses all major muscle groups.

Learning to feel the water (preparatory exercises)

Let's look at the most simple ways float on the water, feel your buoyancy, understand the density of water. These exercises will be useful for those who still cannot swim at all, even like a dog. Our task is to learn to relax, since the water does not allow those who are overly tense to pass through.

Float

This exercise will help you feel how your body is being pushed out by the water. All you need to do is go into the water up to your chest, inhale as much air as possible, hold your breath, quickly squat down and wrap your arms around your legs bent at the knees, pressing your head to your knees.

After a few seconds, your body will float up and your back will be on the surface of the water. When you feel like you're running out of air, get back on your feet, catch your breath and repeat 8-10 more times.

Jellyfish

Standing waist-deep in water, take a deep breath, hold your breath and simply lie face down on the water, relaxing your arms and legs.

Star on the back

The task is the same - at a shallow depth, take a deep breath and lie down on the water, but now face up, spreading your arms and legs to the sides. The back is completely relaxed, the water holds itself, we do not make any effort. When you feel confident, try to take a horizontal position and simply lie on your back, arms along your body.

Sliding on your chest

Now your task is to feel that your legs are heavier than water. To do this, inhale deeply and squat down and push off from the bottom. Try to straighten your body by keeping your hands at your sides or pointing them forward. The force of your push will help your body float up and begin to move, but soon you will feel your legs sinking down, bringing you to a vertical position.

Sliding on your back

For many, this exercise is easier than sliding on the chest, because it is easier to find balance on the back, but otherwise everything is very similar. Take a deep breath, tilt your body back, push with your legs, fold your arms like an arrow, point them forward and move calmly on your back. It is with this movement on the back that classical swimming training begins.

Learning to breathe correctly while swimming

Before you start learning swimming techniques, you need to learn how to breathe correctly.

Competent breast swimming technique, that is, crawl, breaststroke and butterfly, involves completely immersing your head in the water. Swimming the way most swim, with your head sticking above the surface of the water, is ineffective and simply wrong.

The first thing you should learn is to exhale under water. A very common mistake among beginners is to hold their breath while their face is under water. For many, this happens purely as a reflex, diving to puff out their cheeks like a hamster and not breathe. Probably, in some cases in life this may come in handy, but not while swimming. Therefore, we repeat once again, one of the main rules is to learn how to exhale correctly under water. It is better to hone this skill in shallow water and not while swimming, but simply standing and putting your face in the water.

We inhale through our mouth, lower our face into the water and begin to exhale slowly through our nose, open our eyes. Exhalation should take at least three seconds, after which we raise our chin up and forward, as when swimming butterfly or breaststroke we lift our face out of the water to bat our eyes and let the water drain from our face.

Inhale again and repeat the exercise. At the same time, it is important to hold on to the side of the pool to eliminate the desire to wipe your face with your hands. Imagine that you are floating. You need to take several consecutive inhalations and exhalations, lowering your head to exit, and raising your head to inhale. The most important thing is calm. We exhale into the water, do not wipe our face, even if at first you feel discomfort, it will go away in a maximum of two days.

Over time, you can reach more dynamic squats with exhalation under water. One - take a powerful breath and sit under water, two, three, four - release all the air under water. Then you quickly rise out of the water, immediately take another deep breath and immediately sit back under the water to exhale. The main thing is not to hold your breath or exhale too sharply. It is important for you to learn to take a deep and quick breath through your mouth, and then exhale slowly, smoothly and completely through your nose.

How to learn to swim in one day?

Let's look at one of the methods for quickly learning to swim.

1. Step one

Go into the water up to your waist and turn to face the shore. Next, you need to plunge into the water, lean forward and stretch your arms forward so that only your head remains above the water. Then we push off with our feet from the bottom so that the body moves forward and not up. We immediately rest our hands on the bottom, leaving our legs suspended.

We try again, only we don’t lean on the bottom immediately, but after a short pause after pushing with our feet. At the same time, we try to slip a little in the water. With each attempt, we try to glide in the water a little longer than the previous time. After a few tries, you will be able to glide longer and easier in the water before you put your hands on the bottom.

2. Step two

3. Step three

Adding hand work. There are different options, the simplest and most ergonomic way is doggy style, although this is not necessary, the main thing is that the trainee is comfortable.

That's it, you're off! Subsequently, the style can be changed as you wish, it is at your discretion. The main thing is that you have learned to float on the water and are no longer afraid of it.

"Teddy Bear in the Den"

Target. Activate deep calm inhalation and noisy exhalation through the nose.

Description. Children lie down in a dry den pool, sit comfortably on the balls scattered in it and turn from side to side.

Teacher.

The bear in the den sleeps sweetly and sniffles noisily, throughout the forest.

Children perform 8-12 noisy breaths.

Exhalation is voluntary.

"A Mouse's Scary Dream"

Target. Direct the children's attention to frequent, shallow breathing through the mouth.

Description. Little mice sleep in a hole (dry pool). They dream sweet dreams and breathe calmly.

Teacher.

How does a tiny mouse breathe when you dream of an evil cat?”

Children breathe shallowly and rapidly.

"Hare Race"

Target. Stimulate deep, rapid breathing.

Description. Children-hares frolic in the clearing, catching up with each other, jumping on fitballs. After the teacher says that the hares are tired, the children stop, breathe deeply and often through their mouths, imitating a out of breath hare.

"Giant"

Goal: Form the vertical spine.

Teacher. Children, imagine that the sensory room is a cave of gnomes mining for gems. Lamps are not able to show us all the splendor of the precious stones hidden in the depths of the cave. It is difficult to breathe here, there is little fresh air. The stone ceiling presses from above. Each of you is a mighty giant who happily helps the dwarves hold this stone vault. You are confident in your abilities and it shows in your body. You are very straight and tall, your stomach is pulled in, your head is directed upward, you are stretching the top of your head, your shoulders are higher and higher! You become taller and slimmer. Feel how beautiful, powerful and reliable you are. All the gems of the dungeon are at your feet. The gnomes thank you for helping the little workers. And you do it for them with joy and love.

"Jellyfish"

Target. Teach children to relax the muscles of the entire body and then tense them.

Description. Children lie on mats, arms and legs apart.

Teacher.

I'm lying on my back

Like a jellyfish on the water. I relax my hands,

I put it in the water.

At the “Storm” signal, children curl up and tense up. “The storm is over” - the children relax again and lie down freely.

"Gull"

Target. Teach deep, calm inhalation to coordinate the rhythm of breathing with the movements of the hands.

Description. Children lie in a dry pool on their backs.

Teacher.

I lie calmly on my back, like a seagull, I fly slowly. I slide my palms in the water:

Up - inhale, as you exhale I lower.

Children raise their arms up from their sides and slide their palms over the balls lying in the pool; inhale, exhale, lowering your arms down to your sides.

"Sloth"

Target. Maintain a general relaxation pose.

Description. Children lie on their stomachs on giant balls.

Teacher.

I'm lazy, cute, nice, clumsy and funny. I hang on a branch all day. I'm too lazy to even hang.

"Rest"

Target. Learn to relax the muscles of the neck and shoulder girdle.

Description. Children sit on giant balls, legs spread wide, arms along their torsos, and relax. lowering his head to his chest. The teacher monitors the quality of children’s relaxation.

"Rinse"

Target. Learn to perform the exercise with effort, overcoming resistance.

Description. Children stand near a dry pool, putting their hand (leg) in it, and perform movements to the right, left and inward, followed by shaking imaginary splashes.

Teacher.

I’ll put my hands in the pool and rinse thoroughly. Well, then, in order, I’ll take it out, shake it off, and rub it.

"Mountain"

Target. Develop strength and amplitude

movements of the muscles of the shoulder girdle.

Description. Children stand near a dry pool and rake balls into a pile with their hands.

Teacher.

This is certainly not Everest

I raked the mountain with my hands.

There are probably steeper mountains.

Try it, do it yourself!

"Pinocchio is surprised"

Target. Activate the muscles of the shoulder girdle.

Description. Children sit on giant balls.

Teacher.

The log is surprised:

Papa Carlo, where is the knee? He raises his shoulders and looks so trusting.

Children alternately raise their right and then their left shoulders.

"Kolobok"

Target. Form the smoothness and range of movement of the neck muscles.

Description. Children sit on giant balls.

Teacher.

The bun rolled

From left to right side. And then on the back, As if along a path.

From work experience

“The role of “dry swimming” in preparing preschoolers for activities in water”

Ivanova Elena Viktorovna,

instructor physical culture MBDOU No. 7,

urban-type settlement Nikel, Murmansk region.

Every person should be able to swim. And the sooner he learns, the better. The success of teaching preschoolers practical swimming skills and the degree of its health-improving influence depends on how clearly and correctly all the basic requirements for its organization are met.

Several stages of training can be distinguished.

First stage: begins with familiarizing the child with water and its properties.

Second phase: is associated with children’s acquisition of skills and abilities that will help them feel secure enough in the water.

The main content of classes consists of physical exercises and games. Right organized process Swimming training has a diverse developmental impact on children and has a high educational effect. Understanding the meaning of tasks stimulates interested and active implementation of them, contributes to the gradual assimilation and awareness of the meaning of the exercise. This encourages children to perform movements as best and as clearly as possible.

Motor skills and abilities are formed through repeated repetition of exercises. The principle of visibility when teaching swimming is one of the leading ones.

In my work, I use exercises to teach preschool children to swim on land (dry swimming) with elements of breathing exercises. The use of exercises contributes to the formation of specific motor experience of preschool children (learning swimming skills); strengthening the health and strengthening the body of children; ensures the creation of conditions for the emotional well-being of pupils. These exercises are useful in themselves and develop physically no worse than exercises with dumbbells, expanders and weights. The use of exercises will help maintain children’s interest in performing them, promote the formation of friendly relationships, and understand their own feelings and impressions.

I will give a few examples of exercises on land, figuratively and playfully:

Exercise “Sea Figures”

Goal: development of muscle strength.

Starfish - lie on your stomach, bending over, arms to the sides, legs apart.

Seahorse - sit on your heels, hands behind your head.

Crab – movement in a standing position, bent over, legs bent apart.

Dolphin - lying on his stomach, bending over, hands up in the lock.

Goal: development of flexibility

Snail - lying on your back, feet touching the floor behind your head.

Sea lion - sitting between your heels, knees apart.

Medusa – sitting, legs apart, bending forward until her hands touch her feet.

Already gray-haired with his legs extremely spread apart, hands on his belt.

Sea worm - standing position, bent over.

Outdoor game: The sea is rough.

Goal: development of imagination and motor memory.

A figurative and playful form of exercises in poetry and riddles.

Ex. "Two Frogs"

Goal: development of communication skills, attention, flexibility.

Children jump like frogs, extending their arms straight forward upward.

We see them jumping along the edge of the forest

Two funny frogs.

Jump-jump, jump-jump,

Jump from heel to toe.

Ex. "Heron"

Goal: formation and correction of posture, development of attention.

Walk in a circle with your knees raised high.

I have stilts - standing on one leg,

The swamp is not scary. He looks intently into the water.

Will I find the frogs? Pokes his beak at random -

That's my concern. Looking for frogs in the river.

Ex. "Starfish"

Goal: development of muscle strength.

A star fell from the sky,

I fell into the blue sea,

And now a starfish

She settled underwater.

Ex. "Jellyfish"

Goal: development of flexibility.

Sit down - bend forward until your hands touch your feet, legs apart.

Dynamic control "Jellyfish"

Goal: prevention of scoliosis.

I.P. – lying on your stomach, spreading your legs and arms apart. Raise your arms, legs, and head for 4 counts. Then slowly lower it to the floor and relax a little.

Game exercise "Walrus"

Goal: strengthening posture.

Children, imitating walruses, crawl one after another and pull themselves up on their hands.

You recognize the walrus -

Tusks like two walruses!

But walruses are also for show

They wear tusks - like mustaches!

The walrus is hardening all the time -

Bathing in icy water.

Exercise: “Hedgehog”

Goal: mastering the technique of holding your breath.

Group up, roll forward and backward.

Paired exercises for warming up when learning to swim

In senior preschool age When learning to swim, a significant place is given to paired exercises performed during the warm-up to warm up the basic muscle groups. The use of paired exercises allows children to maintain interest in performing them, promotes the formation of friendly relationships, develops the ability to listen to their partner, adjust their actions to the actions of a friend, and teaches them to perform movements at a common pace, synchronously, with the same amplitude and intensity. In pair training, the vestibular apparatus is actively involved in the work: performing many exercises requires children to be able to maintain balance, which means coordination will develop.

Ex. "Kalach"

IP - standing with your back to each other, interlace your hands and place them on your belt.

1 – synchronous turn of the head to the right;

3 – the same to the left;

Ex. "Canoe"

IP – squatting, arms to the sides, lean forward slightly.

1 – straighten your back, reach the top of your head towards the ceiling, arms parallel to the floor.

Ex. "Pump"

IP – one child is squatting, the other is standing in a basic stance, both are holding each other’s hands.

1 - the first child gets up, the second one sits down. Partners help each other.

Ex. "Window"

IP - standing opposite each other, arms to the sides, the top of the head reaching up.

1 – tilt to the side, one hand up, the other down, look in the direction of the tilt;

2 – the same in the opposite direction.

Ex. "Sawing wood"

IP - sit facing each other, legs apart, heels together, hold hands.

1 – the first partner bends forward, the second pulls him towards himself.

2 – similar actions are performed by another partner.

Ex. "Water lily"

IP - sitting cross-legged, arms to the sides, in a boat position.

1 – tilt to the side, one hand up, the other down, look in the direction of the tilt.

2 – in the other direction.

Ex. "Cars"

IP - one child lies down on the mat, rests his hands on the floor; the other stands, holding the first by the legs.

1 – 6 – the first child moves in his arms, the second helps him by holding his legs. Then the partners change places.

Correct breathing when performing exercises is a necessary condition for full physical development. When teaching a child proper breathing First of all, you need to teach him to exhale deeply to clean the lungs well and improve their oxygen supply. It is necessary to draw children's attention to the fact that they need to breathe through their nose. Proper nasal breathing is a condition for a child’s health and a preventive measure against tonsillitis and respiratory diseases.

To master physical exercise with elements of breathing exercises it is necessary to solve the following problems:

1. increase the child’s overall vitality, resistance, hardening and resistance of his body to diseases of the respiratory system;
2. develop respiratory muscles, increase mobility chest and diaphragm, improve lymph and blood circulation in the lungs, improve the activity of the cardiovascular system.

I use breathing exercises, which have positive influence on all body systems: endocrine, respiratory, circulatory, digestive, urinary, nervous. IN breathing exercises There is a calming “evening” and mobilizing “morning” breath.

Calming breathing can relieve excess excitement and nervous tension. This type of breathing can neutralize the effects of conflict, relieve pre-start anxiety and help you relax before bed.

Mobilizing breathing helps overcome lethargy and drowsiness when tired, promotes a quick and painless transition from sleep to wakefulness, and mobilization of attention.

With a tonic effect

Exercise 1. Mobilizing breath

IP – standing or sitting (back straight). Exhale the air from your lungs, then inhale. Hold your breath for 2 seconds, exhale for the same duration as inhale. Then gradually increase the inhalation phase.

Exercise 2."LOCK"

IP – sitting, body straight, hands on knees in the “lock” position. Inhale and at the same time raise your arms above your head, palms forward. Hold your breath (2 seconds), exhale sharply through your mouth, hands fall to your knees.

With a calming effect.

Exercise 1."REST"

IP - standing, straighten up, place your feet shoulder-width apart. Take a breath. As you exhale, bend over, relax your shoulders and neck, lower your head and arms to the floor. Breathe deeply, watch your breathing. Stay in this position for 1-2 minutes. Then straighten up.

Exercise 2."BALLOON"

Goal: relieve tension, calm children.

All players stand or sit in a circle. The presenter invites the children to inflate imaginary balloons: “Inhale, bring the “ball” to your lips and, puffing out your cheeks, slowly inflate it through parted lips. Watch how your ball becomes bigger and bigger, how the patterns on it increase. Blow carefully so that the balloon does not burst. Now show the ball to each other.”

Exercise 3."BREATH"

Breathe slowly, calmly and deeply for 3 minutes. You can even close your eyes. Enjoy this deep, leisurely breath.

Exercise 4."BARBELL"

Goal: relax your back muscles.

Now you and I will be athletes - weightlifters. Imagine that there is a heavy barbell lying on the floor. Inhale, lift the barbell off the floor, and lift it with your arms outstretched. Exhale, drop the barbell to the floor, and rest. Let's try again.

Conclusion: « Dry swimming", i.e. Exercises on land, firstly, play a significant role in preparing the child’s body for exercise in water.

Secondly: in the process of performing the exercises, it is possible to clearly explain the technology to the child, and devote more time to studying and improving it.

Learning to perform movements on land

- the child can easily reproduce it in water;

— easily copes with water resistance;

— the volume of physical activity increases;

- a hardening procedure that helps improve children's health.