During morning hygienic exercises. Hygienic gymnastics

MINISTRY OF EDUCATION AND SCIENCE

RUSSIAN FEDERATION

Voronezh State Technical University

Department of Economics and Management at a Mechanical Engineering Enterprise

Essay

In the discipline "Physical Education"

On the topic “Morning hygienic exercises”

completed by: student gr. MF-111

Perekhoda I.A. checked:

Voronezh - 2011

Introduction………………………………………………………………………………...…3

1. The essence of morning hygienic exercises………………………..…….4

1.1 The importance of morning hygienic exercises………………………...…….4

1.2 Guidelines for use physical exercise in complexes of morning hygienic gymnastics……………………………...6

2.Structure and content of morning hygienic exercises……………..

2.1 A set of exercises for morning hygienic gymnastics……………….7

2.2 Self-control for those involved in morning hygienic exercises.................................................... ........................................................ ................7

Conclusion……………………………………………………………………………….…13

References……………………………………………………………14

Introduction

In modern society, a person experiences a whole range of unfavorable factors: emotional stress, information overload, poor environmental conditions. These factors are very often combined with insufficient physical activity. The combined effect of unfavorable environmental factors and a sedentary lifestyle has an extremely negative impact on the body, disrupting its normal functioning and contributing to the development of various diseases.

In such conditions, it is very important to use a complex of various means that help maintain and strengthen the health of the body. A healthy person is a full-fledged member of society, who is distinguished by a high level of physical and mental performance, good health, and inner spiritual comfort.

One of the activities that has a beneficial effect on the health of the body is morning hygienic exercises. In addition to the specific effect that facilitates the process of transition from a state of rest to a state of active wakefulness, performing exercises morning exercises increases the level of general physical activity person. For the majority of the urban population, morning exercises are often the only specially organized physical exercise.

Like most effects on the body, morning exercises are useful only if they are used correctly, which takes into account the specifics of the body’s functioning after sleep, as well as the individual characteristics of a particular person.

1. The essence of morning hygienic exercises.

1.2 The importance of morning hygienic exercises

The fact is that during sleep, blood circulates in our body more slowly than during wakefulness, the heartbeat becomes slower and the blood thickens. The nervous system, like the entire body, also rests and, after awakening, the inhibitory process continues to operate in the human body, physical and mental performance, reaction speed, and sensitivity are reduced. Moreover, the state of normalization of the body can last quite a long time, about two to three hours. But, sadly, many of us cannot afford to go back to bed and allow the body to calmly transition to a state of wakefulness. You have to get to work or school half asleep, nodding off all the way and unsuccessfully trying to concentrate. “They woke me up, but forgot to wake me up,” we joke, looking at each other at the beginning of the working day.

But thanks to morning exercises, which can take only 10-15 minutes, the body is completely normalized, and sleep goes away. And with regular exercise, at least five days a week, the overall tone of the human body increases, the aging process slows down, metabolism is also normalized, which means the risk of obesity is reduced. You will significantly save on medications if you spend 15 minutes daily on morning exercises. Thanks to it, the body’s defense processes are strengthened, the immune system is strengthened, and colds are much less common. Adopting a healthy lifestyle by doing exercises in the morning is beneficial for absolutely everyone, and your own health will thank you for it.

The first thing a person who is just starting to do morning exercises should know is that under no circumstances should a set of serious exercises be carried out at this time. After waking up, our body is not inclined to heavy loads, and the main task morning exercises are not about pumping up muscles and increasing athletic fitness. We will leave this for those who are seriously interested in sports, engage in special programs and receive sports nutrition. Our task is to overcome our own laziness, join sports, bring the body to normal performance and get a cheerful energy charge for the whole day. According to professional fitness instructors, you need to prepare for morning exercises in the evening. For example, when going to bed, try to imagine how good your awakening will be, how you get up on time, open the curtains, and the bright sun will begin to shine through the windows. You turn on your favorite music, leisurely wash your face, and then do a series of exercises. And then you go about your business with a positive charge of energy and a smile. It is thanks to such thoughts that the brain, programmed for action in the evening, will push you to carry them out in the morning.

1.2 Guidelines for the use of physical exercises in morning hygienic gymnastics complexes.

Charging should be carried out in a well-ventilated room, and if conditions permit, in the fresh air. The exercises should be performed in light clothing that does not restrict movement. After charging, water procedures are recommended - wet wiping, washing, showering, and in summer - swimming. When performing exercises, you must monitor your well-being and correct breathing during exercise. Elderly people, as well as people with any health problems, should consult a doctor before starting exercise and carry out exercises under his supervision. To regulate the load during exercise, self-control is important - monitoring your physical condition (counting your pulse, periodically weighing yourself).

Each organism is characterized by a complex of specific properties inherent only to it. There are no two identical organisms on earth; moreover, in one multicellular organism there are no two identical cells - each cell is unique and different from the others. Therefore, along with the general principles of constructing a complex of morning exercises, when developing it, it is necessary to take into account the individual characteristics of the body. When developing a complex of morning exercises, it is necessary to take into account the following most important factors - State of health of the body - General physical fitness body - Individual biological rhythms of the body

I offer a set of exercises that are as close to universal as possible.

2.Structure and content of morning hygienic exercises

2.1 A set of exercises for morning hygienic gymnastics

1.Walking in place, average pace, 30 - 40 seconds.

2. From the starting position, legs together, arms down, raise both arms,

simultaneously moving your leg back and returning to the starting position.

Then do the same, moving the other leg back.

3. Starting position: main stance, hands on the belt. Rotate your head at a slow pace to the right and left.

4. Starting position: feet shoulder-width apart, hands on the belt. Circular rotations of the arms alternately forward and backward.

5. Standing, legs apart, hands on the belt; tilts forward, backward, left, right. Breathing is uniform, pace is average.

6.Standing, legs apart, arms along the body. Bend over (exhale), reaching your toes with your hands. The pace is average.

7.Standing, feet hip-width apart, hands on the waist. Squat as you exhale, arms forward, while lifting, inhale. The pace is average.

8.Standing, hands on your belt. Jump alternately on the right, left and two legs at once. Breathing is voluntary. The pace is average.

9. Breathing exercise. Inhale. Raise your arms up, stand on your toes, and stretch. Exhalation. Lower your entire foot, lean forward a little, lower and relax your arms.

10.Walking in place, average pace, 30 - 40 seconds.

2.2 Self-control for those doing morning hygienic exercises

Self-control is required when performing physical exercises. The load should be given in such a way that the number of heart contractions does not exceed 110-120 per minute. After finishing charging, the pulse should be 120 - 150% of the initial level. The load should be increased gradually. The pulse value may fluctuate slightly in each part of the exercise, depending on the individual characteristics of the body. In addition, it is necessary to remember that when performing morning exercise there should be no excessive sweating, severe redness of the face, or frequent shortness of breath. Exercise should cause moderate physiological changes

Thus, with a serious and thoughtful attitude to the organization and conduct of morning physical exercises, you can achieve a significant increase in its effectiveness, and therefore an improvement in physical condition, well-being and increased performance - one of the main conditions for the growth of professional skill and flight longevity.

Mandatory conditions, the fulfillment of which is absolutely necessary to obtain an effect when using physical exercises, are systematic and regular exercise. Systematicity is expressed in the selection of individual exercises and their combination, and regularity is expressed in daily exercises. .

Conclusion

Exercise increases a person's overall level of physical activity, reducing the adverse effects of a sedentary lifestyle. A well-designed set of morning exercises does not cause negative emotions, while simultaneously increasing a person’s mood, well-being and activity. Morning physical exercise is necessary for every person to improve and maintain normal health. It is especially relevant for urban residents, as well as for those whose work involves staying in one position for a long time, the so-called “sedentary work”.

Bibliography

1. Popular medical encyclopedia, Ch. ed. Pokrovsky V.I., 1991

2. Utkin V.L., Bondin V.I., “Atlas of physical exercises for beauty and health”, M.: Physical culture and sport, 1990.

3. Mikulich P.V., Orlov L.P., “Gymnastics”, M.: Physical culture and sport, 1959.

4.Kutsenko G.I., “Book about healthy life”, M.: Profizdat, 1987.

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on compilation

set of exercises for morning hygienic gymnastics

Completed by teacher

physical culture

Zakirov R.A.

Maloyaz 2018

1. The importance of morning physical exercises

In modern unfavorable environmental conditions, combined with a sedentary lifestyle, a person experiences extremely negative effects on his body. Its normal functioning is disrupted, the immune system is weakened, causing the development various diseases. In such conditions, it is very important to use a complex of various means that help maintain and strengthen the health of the body. A healthy person is a full-fledged member of society, who is distinguished by a high level of physical and mental performance, good health, and inner spiritual comfort. One of the activities that has a beneficial effect on the health of the body is morning hygienic exercises. In addition to the specific effect that facilitates the process of transition from a state of rest to a state of active wakefulness, performing morning exercises increases the level of a person’s overall physical activity. Like most effects on the body, morning exercises are useful only if they are used correctly, which takes into account the specifics of the body’s functioning after sleep, as well as the individual characteristics of a particular person. Morning work-out - one of the most common forms of physical education. Exercise consists of a set of physical exercises of moderate intensity, covering the main skeletal muscles. Usually carried out after sleep, exercise tones the body, increasing basic vital processes (blood circulation, breathing, metabolism, etc.). Exercise mobilizes the attention of those involved, increases discipline (instills the hygienic habit of exercising), and ensures a gradual transition of the body from a state of rest during sleep to its everyday working state.

People who regularly exercise improve their sleep, appetite, general well-being, and increase their performance. Systematically carried out exercises are a good way to improve health. Exercise is useful for all people, from childhood to old age. Charging is especially necessary for people with insufficient motor activity in everyday activities (sedentary professions). Physical exercises - simple and accessible to people of varying physical fitness and varying health conditions - are selected according to a specific plan, taking into account age, gender, health and character labor activity. Except gymnastic exercises, exercise may include moderate running (jogging) or non-tiring cross-country. Charging should be carried out in a well-ventilated room, and if conditions permit, in the fresh air. The exercises should be performed in light clothing that does not restrict movement. After charging, water procedures are recommended - wet wiping, washing, showering, and in summer - swimming. When doing exercises, you need to monitor your well-being and proper breathing during the exercise. To regulate the load during exercise, self-control is important as an auxiliary means - monitoring the physical state (counting pulse, periodically weighing). Different people have different abilities to adapt to conditions external environment, work, rest. The level of health, and therefore those forms of physical activity that can be recommended as a means of healing, depend on the individual capabilities of the body’s adaptive systems. The dominant role here is played, of course, by the cardiovascular system.

2.Physical exercises used in morning exercises

Since the body after sleep has not yet fully transitioned to a state of active wakefulness, the use of intense loads in morning exercises is not indicated, at least at the beginning of the lesson. It is not advisable to bring the body to a state of severe fatigue through morning exercises, as this will negatively affect mental and physical performance during the day.
The main tasks solved with the help of physical exercises of morning exercises: - Eliminate some of the consequences of sleep (swelling, lethargy, drowsiness, etc.); - Increase tone nervous system; - Strengthen the functioning of the main body systems (cardiovascular, respiratory, endocrine gland system and others)

Solving these problems allows you to smoothly and at the same time quickly increase your mental and physical performance the body and prepare it for the perception of significant physical and mental stress, often encountered in the life of a modern person.

As a result of competent implementation of a complex of morning exercises, optimal excitability of the nervous system is created, heart function improves, blood circulation and respiration increase, which ensures increased delivery of nutrients and oxygen to the cells. After a good exercise, the feeling of drowsiness, lethargy, weakness disappears, mental and physical performance, activity, mood and well-being increase. Physical exercises of morning exercises help to increase lymph flow, enhance the circulation of interstitial fluid, and increase venous blood flow. This ensures elimination stagnation and swelling, often developing during sleep. Since performing any physical movements is accompanied by an increased release of heat, morning exercises lead to a moderate increase in body temperature. Within certain physiological limits, an increase in body temperature is a positive factor. As the temperature rises, metabolic processes accelerate and the activity of all organs intensifies. In particular, the speed of transmission of nerve impulses increases, which, together with other changes, facilitates the processes of control by the nervous system of various functions of the body, increases the speed and accuracy of reactions, coordination of movements, increases all types of sensitivity, and improves mental performance.
Most suitable exercises for morning exercises:

Stretching exercises;

- Various types of walking;

- General developmental exercises (bends, turns, squats, lunges, rotations in joints, etc.);

Stretching exercises (to develop flexibility);

Dance moves;

Jogging and light jumping;

Breathing exercises.

For persons suffering from certain types of diseases, it is advisable to include special exercises therapeutic physical culture. These exercises should be performed after the general part of the lesson. The nature of such exercises depends on the nature of the disease and should be determined by a physical therapist.

A healthy person can start a gymnastics complex with stretching exercises, then perform various types of walking ( simple walking, walking with various arm movements, walking in a half-squat, dance steps, elements of step aerobics, etc.), then - general developmental exercises on the basic muscle groups, which can be completed with light running or jumping. It is useful to complete a gymnastics complex breathing exercises.

General developmental exercises

General developmental exercises include bending, lunging, squats, twists, circular rotations in joints, etc.

It is advisable to start a set of general developmental exercises with movements in small muscle groups (rotations in the ankle, wrist joints) and gradually increase the load, moving on to medium muscle groups (arm muscles, leg muscles), and then to large muscle groups (torso muscles).

Special attention It is advisable to devote muscle exercises shoulder girdle and head rotations. These movements help to increase cerebral blood circulation, which, in turn, increases the tone of the nervous system, as well as the mental and physical performance of the body.
Head rotations (turns, tilts, circular movements) should be performed smoothly, at a low pace. For persons prone to dizziness for one reason or another (low hemoglobin content in the blood, high or low blood pressure, pregnancy, etc.), it is advisable to perform head movements while standing near a support or while sitting. People with severe vascular diseases (aneurysms, sclerosis, etc.) or cervical spine spine ( cervical osteochondrosis etc.) tension of the neck muscles should be performed without movement. To do this, for example, you can use your hand as resistance and press on it with your head.

Performing a set of general developmental exercises eliminates congestion in tissues, increases blood circulation in muscles, increases the elasticity of muscles and joint elements, facilitates blood flow to the heart, moderately increases body temperature, the work of the heart, respiration, and endocrine glands.

It is useful to change exercises used in combination periodically so that exercise does not turn into a boring and uninteresting activity.

Running and jumping

After completing a set of general developmental exercises, the body is prepared to perform more intense loads. Running and jumping, to a greater extent than other exercises, intensify vital processes, facilitating the body's transition to a new, higher level of functioning.

Slow running develops general endurance- ability to perform work of moderate intensity for a long time and effectively. In turn, endurance is closely related to the general functional capabilities of the body and its ability to withstand various adverse factors.

It should be borne in mind that not all people tolerate running in the morning well, since this load is quite heavy on the body. Typically, morning running is poorly tolerated by people with poor health or little exercise, and people of the evening biorhythmological type (“night owls”). To a certain extent, running or jumping exercises can be replaced by intense ones dance moves, performed for at least 5-7 minutes.

To achieve a more or less noticeable physiological effect, the duration of jumping exercises should be at least two to three minutes. It is advisable to use 2-3 series of jumps lasting 1-2 minutes each and a rest interval between them of no more than 1 minute.

Breathing exercises

For healthy people, breathing exercises performed after a set of general developmental, running or jumping movements serve mainly to restore the breathing rhythm after exercise.

However, with the help of breathing exercises, you can also solve other problems, which is especially important for people with poor health or those suffering from various types diseases.
Special breathing exercises include:

Abdominal (diaphragmatic) breathing

Various types of breath holdings in the inhalation or exhalation phase

Combination of inhalation or exhalation with movements of the arms or torso

Performing breathing movements from various starting positions

Other breathing exercises (for example, prolonged singing, etc.)

Breathing exercises affect changes in the gas composition of the blood (most often, increasing the oxygen content in it), which intensifies brain function. They help eliminate congestion in the respiratory organs, help remove sputum, preventing the development of respiratory and pulmonary infections, and with regular use, increase the strength of the respiratory muscles. Some types of breathing exercises ( abdominal breathing) facilitate the flow of blood from the lower body to the heart. At the same time, blood supply increases and the intensity of organ function increases. abdominal cavity, spasms are eliminated, and the development of constipation is prevented.

Breathing exercises are especially indicated for persons suffering from diseases of the respiratory system (pneumonia, bronchial asthma), heart, nervous system (vegetative-vascular dystonia), blood vessels ( varicose veins veins), diseases of the abdominal organs, women with diseases of the female organs, pregnant women.

Exercises to develop flexibility

In the complex of physical exercises of morning exercises, you can use exercises to develop mobility in the joints (flexibility): bending to straight legs from standing and sitting positions, deep lunges, etc. These exercises are similar to stretching exercises, but are more intense and traumatic, so they are It is advisable to use it after preliminary “warming up” of the muscles, that is, at the end of a set of general developmental exercises. However, caution should be exercised when using stretching exercises immediately after stretching exercises.

Stretching increases metabolism in the stretched muscles and increases blood circulation in them. At the same time, stretching exercises do not cause a significant increase in the activity of the heart and breathing, so they are well suited for an organism that is not fully awakened.

Bends to straight legs from a sitting position with legs together improves blood supply to the spine, increases the elasticity of the joint elements and back muscles. Improved blood supply is accompanied by an increased supply of nutrients and oxygen, which generally has a beneficial effect on the functional state of the spine and nearby nerve centers.

The use of stretching exercises in morning exercises is also justified by the specifics of human biological rhythms. The highest levels of flexibility are recorded in people in the morning. Therefore, it is advisable to use the morning hours to develop this physical quality.

Stretching exercises

Stretching exercises, being low-intensity, prepare the body to perform heavier loads. They stimulate blood circulation in the muscles being stretched and increase the flow of impulses from these muscles into the nervous system. An increase in the flow of impulses into the nervous system increases the processes of excitation in it. Stretching can be performed from various starting positions: standing, sitting, and even lying in bed. Some evidence of the benefits of stretching exercises is that they are performed by animals, such as domestic cats.

Walking

More than two-thirds of the body’s muscles are involved in walking, so this type of motor activity significantly stimulates the work of other organs that provide muscle contraction.

First of all:

The activity of the nervous system, which ensures muscle contraction processes and coordinates work, is enhanced muscular system with other organs.
- Cardiovascular activity increases - vascular system- the strength and frequency of heart contractions increases. - Increased activity respiratory system- the volume of inhaled air and the frequency of respiratory movements increases. - The work of the endocrine glands is stimulated, which begin to produce chemicals (hormones) that make it easier to perform muscle work(adrenaline, norepinephrine). Under the influence of hormones, the blood vessels of the nervous system and working muscles dilate, the processes of strengthening the work of the heart and respiratory system are facilitated, and other changes occur that have a beneficial effect on increasing the mental and physical performance of the body and its ability to withstand stress.

3. Complexes of morning physical exercises

MORNING GYMNASTICS COMPLEX No. 1

1. Walking in place or moving with sweeping movements of the arms, squeezing and unclenching your fingers. Duration 1 minute.

2. Standing, feet shoulder-width apart. Left hand through the side up, right behind the back, bend and stretch, inhale; return to the starting position, exhale. Repeat, changing the position of your hands. The pace is average.

3. Standing, rise on your toes, raise your arms up through your sides, bend over - inhale; return to the starting position - exhale.

4. Standing, legs apart, left hand up right to the waist; springy tilt to the right; repeat the same in the other direction. Breathing is uniform, pace is average.

5. Standing, swing your left leg back, swing your arms forward, relax your hands - inhale; starting position - exhale; repeat the same with right leg.

6. Standing, rise on your toes, arms to the sides - inhale; lunge with your right leg, bend forward, touch the floor with your hands - exhale; starting position - inhale; the same with the left leg. The pace is average.

7. Sitting on the floor, hands to shoulders. Three springy bends forward, holding your shins with your hands - exhale; straightens up, hands to shoulders - inhale. Gradually increase the inclines. Don't bend your legs. Raising your torso, straighten your shoulders. The pace is average.

8. Starting position - sitting at the back. Bend over, go into a resting position lying behind, bend your right leg forward; repeat the same, bending left leg. Pull your toes back. Breathing is voluntary.

9. Starting position - standing on your knees. Leaning your head forward and raising your right knee, arch your back; initial position; straighten your right leg back and bend; initial position. The same with the other leg.

10. Starting position - kneeling position. Arms forward, up, to the sides, bend over while turning your torso to the right - inhale; turning straight and sitting on your heels, bending forward, arms back - exhale; initial position. The same thing, making a turn in the other direction. The pace is slow.

11. Stand with your feet apart, arms forward, fingers intertwined. Turn the body to the left - inhale; starting position - exhale; bend back, hands behind your head - inhale; starting position - exhale. The same in the other direction. The pace is average.

12. Standing, hands on your belt. Jump alternately on the right and left leg. Breathing is voluntary. The pace is average.

13. Running in place or while moving. Breathing is uniform. The pace is average. Duration 40 - 50 seconds. Change to walking with a high hip lift for 20 seconds or more.

14. Stand with your feet apart, hands on your belt, arms forward. Rising on your toes, elbows back, bend over - inhale; starting position - exhale.

MORNING GYMNASTICS COMPLEX No. 2

1. Walking with sweeping arm movements at an accelerating pace. Duration 1 minute.

2. Stand with your feet apart, fingers intertwined. Turning your palms outward, arms up, rise on your toes - inhale; separating the hands, arms through the sides down, return to the starting position - exhale.

3. Running (15 - 20 s) with slowing down and switching to walking.

4. Stand with your feet apart, hands on your belt. 1 - turn the body to the left, arms to the sides; 2 - 3 - springy tilt back; inhale; 4 - starting position; exhalation; 5 - 8 - the same with a turn to the right. The pace is average.

5. Lying on your back, arms at your sides. Raise your right leg, lower your leg to the right until it touches the floor; raise your leg; initial position. Do the same with your left foot, lowering it to the left. Breathing is uniform, pace is slow.

6. The starting position is to kneel and then sit on your heels leaning forward, palms on the floor. 1 - 3 - sliding your chest over the floor, first bending and then straightening your arms, move to the support position lying on your hips - inhale; 4 - bending your legs, quickly return to the starting position - exhale. The pace is slow.

7. Lying on your back, arms at your sides. Bend your legs and, holding the middle of the shin, press your knees to your chest, tilt your head to your knees - exhale; return to the starting position - inhale. The pace is slow.

8. Sitting legs apart, arms to the sides. Bend forward, touch the toe of your left foot with your right hand, touch your left foot back - exhale; starting position - inhale; repeat the same - to the right leg. The pace is average.

9. Starting position - standing on your knees. Unbending your left leg and lifting it back, bend your arms and touch your chest to the floor - inhale; when doing push-ups, return to the starting position - exhale; repeat the same, raising your right leg. Hands supported at shoulder width. The pace is average.

10. Starting position - crouching position. 1 - pushing the legs, lying down; 2 - lying position, legs apart; 3 - lying position, legs together; 4 - push of the legs, crouching emphasis. Breathing is voluntary. The pace is slow.

11. Starting position - crouching position. Straighten up. swing your left leg back, arms to the sides - inhale; emphasis crouching - exhale; the same swing of the right leg. The pace is average.

12. Running in place with transition to walking. Breathing is uniform, pace is average.

13. Standing, hands behind your back. 1 - jump legs apart; 2 - jump back to the starting position; 3 - 4 - jumping on two legs. Breathing is voluntary. Duration from 20 s.

14. Stand with legs apart. Hands up, bend over - inhale; springy bend forward, arms to the sides - exhale. The pace is average.

15. Walking in place, average pace, 30 - 40 seconds.

MORNING GYMNASTICS COMPLEX No. 3

1. Standing, feet shoulder-width apart, hands on your belt. Pull your elbows back as you inhale and relax as you exhale.

2. Standing, feet together, arms down. With your feet stepped to the side, raise your arms to your shoulders, then return to the starting position. The pace is average.

3. Standing, feet shoulder-width apart, one arm up, the other down. Perform arm swings alternately.

4. Standing, arms down. While inhaling, raise your arms up through your sides and lower them as you exhale. The pace is average.

5. Walk in place, raising your knees high, gradually speeding up and slowing down.

6. Standing, legs apart, hands on your belt. Bend over (exhale), reaching your toes with your hands. The pace is average.

7. Stand with your feet together and your arms bent in front of your chest. Jerking movements with bent arms for two counts and straight for two counts. The pace is average.

8. Standing, feet together, arms down. Alternately raise your hands up - inhale, lower - exhale. The pace is slow.

9. Standing, feet shoulder-width apart, hands on your belt. 3 side bends of the body, return to the starting position. The pace is average.

10. Standing, feet hip-width apart, arms down. Perform springy half-squats with swinging arms forward and backward. The pace is average.

11. Calm walking with relaxation (shaking arms and legs alternately) for 15 - 20 seconds.

12. When walking, alternately raise your arms up - inhale, lower - exhale. The pace is slow.

MORNING GYMNASTICS COMPLEX No. 4

1. Starting position - sitting on a chair, legs bent, hands on knees. Move your hand to the side, inhaling, put your hand on your knees - exhale.

2. The starting position is the same. Bend your knees. 4-6 times with each leg.

3. Sitting, straighten your legs, lower your arms. Alternately move your arm and leg to the side as you inhale, and return to the starting position as you exhale.

4. Standing, feet hip-width apart, hands to shoulders. Rotation of the shoulder joints forward and backward.

5. Standing, feet shoulder-width apart, hands on your belt. Alternately move your hand to the side while turning your torso and, as you exhale, place your hand on your belt. The pace is slow.

6. Standing, feet hip-width apart, hands on the waist. Squat as you exhale, arms forward, while lifting, inhale. The pace is average.

7. Walking in place, raising your knees high, at an average pace, 15 - 30 seconds.

8. Standing, legs apart, arms down. Raise your hands to your shoulders while inhaling, lower as you exhale, and relax.

9. Standing, feet together, one arm up, the other down. Swinging movements of the arms with changing the position of the arms for 2 counts. The pace is average.

10. Standing, legs apart, hands on your belt. Rotate the body at a slow pace 6 times in one direction and the other.

11. Sitting on a chair, straighten your legs, hands on your knees. Alternately bend and straighten your feet and hands at an average pace.

12. Raise your shoulders as you inhale, lower your shoulders as you exhale, relax.

MORNING GYMNASTICS COMPLEX No. 5

This complex includes exercises that develop mobility in the joints, trunk muscles, and respiratory muscles.

1. Sitting on a chair, legs bent at the knees, hands on the knees. Raise your shoulders - inhale, lower them - exhale, relax. Breathing is calm and shallow. Repeat 3 - 6 times.

2. Sitting on a chair, hands on knees. Squeeze your hands while lifting your toes towards you. The pace is average, 8-10 times.

3. The starting position is the same, alternately withdraw the straightening arm and return it to the starting position. The pace is slow. 3-4 times with each hand.

4. Sitting on a chair, legs bent, hold the back of the chair with your hands. straighten your legs one by one, your feet sliding along the floor. The pace is average, 4 times with each leg.

5. Sitting on a chair. Raise your straight arm up - inhale, lower - exhale. The pace is slow, 3 times with each hand.

6. The starting position is the same. Torso turns with arms raised. At a slow pace, 3 to 4 times in each direction.

7. Standing sideways to a chair, one hand on top of the back. Perform swing movements with the opposite arm and leg back and forth. Perform swings freely without tension. Repeat 4-6 times with each arm and leg.

8. Stand at arm's length from the chair and, leaning on the back, slowly squat - exhale, rise - inhale. 4 - 6 times.

9. Sitting on a chair, hands on knees. Perform circular movements with your foot, touching the toe to the floor. 4-8 times with each leg.

10. The starting position is the same. Alternately raise your arms up - inhale,

lower - exhale. 3-5 times with each hand.

11. The starting position is the same. Alternately bringing and spreading the heels and toes of the feet for 4 counts. Breathing is voluntary. Repeat 8 - 12 times.

12. Sitting, straighten your legs, lower your arms. Lean back in your chair, close your eyes, relax - 5 - 10 seconds.

4.Conclusion

Thus, daily performance of a complex of morning exercises, developed taking into account the patterns of functioning of the body after sleep and the individual characteristics of a particular person, allows you to prepare the body for the upcoming mental, physical and emotional stress, is a good means of preserving and strengthening health, prevention and, in some cases, treatment diseases, provides high mental and physical performance during the day. Exercise increases the overall level of physical activity of a person, reducing the adverse effects of a sedentary lifestyle. A well-designed set of morning exercises does not cause negative emotions, while simultaneously increasing a person’s mood, well-being and activity.

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The importance of morning hygienic exercises.

I.P. Pavlov considers sleep as a process of diffuse internal inhibition that occurs with a decrease in the excitability of the central nervous system.

Under the influence of inhibitory influences emanating from the central nervous system, motor activity is inhibited during sleep and the muscles of the body relax. Due to the calm position of the body, metabolism and energy consumption decrease, and accordingly, the work of the heart and breathing decreases. Morning exercises play an important role during the transition from sleep to wakefulness.

During sleep, nerve cells rest, the body requires less oxygen, the heart rate decreases, and breathing becomes less frequent.

An awakened person is not ready to immediately engage in active work. During morning exercises, muscles contract and relax faster, and the cardiovascular and respiratory systems switch to active work.

Morning hygienic exercises are carried out in morning time before breakfast and, if possible, outdoors.

In the body's response to physical exercises performed in morning exercises, the leading place belongs to the nervous system. That is why after exercise a person no longer looks sleepy, his face becomes fresh.

What else is useful for morning exercises?

The meaning of morning exercises is diverse: it increases the vital activity of the body, disinhibits the nervous system after sleep, reduces the time of transition from sleep to wakefulness, and evokes positive emotions. Of course, it improves your health, and it’s also a little workout. By doingexercises develop strength, agility, endurance, flexibility. Systematic classes strengthen the will - one of the most valuable qualities, without which it is difficult to count on success in any business.

Morning exercises instill attention and determination in children, help improve mental activity, and evoke emotions and joyful sensations. Children performing physical exercises in the fresh air or in a clean room with open transoms, windows in combination with water treatments(rubbing, dousing, showering) gives the greatest healing effect: improves the general condition and functionality of the nervous system, strengthens and hardens it, helps balance excitatory and inhibitory processes, improves metabolic reactions, develops immunity to colds and infectious diseases, gives children a feeling of freshness , lightness, joy.

The duration of morning exercises is 10 – 15 minutes. Then shower or douse (rubbing). Morning exercises should not be tiring. Its main goal is to charge the body with vigor, strength, and lift your spirits. The emotional impact of exercise is enhanced by rhythmic, upbeat music.

Systematic implementation of morning exercises requires preliminary selection of exercises from those previously learned with children. Complexes are made from selected exercises for daily use.Physical exercises must be selected in such a way as to give a load to all muscle groups. It is advisable to combine exercises for the muscles of the arms and torso, arms and legs, for the muscles abdominals and back, exercises for flexibility of the spine and mobility in the hip joints. 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 exercises are valuable because children develop the habit and need to do physical exercise every day in the morning. It becomes an integral organizing moment in the daily routine, teaching children to a certain discipline and order.

However, sometimes it can be difficult to get a child to do gymnastics in the morning. What to do? The best way– interest, captivate him. For younger schoolchildren, the personal example of parents or older brothers and sisters is enough, because children are prone to imitation. With time, imitation will be replaced by a habit and a need will develop.

Thus, morning exercises are a multifaceted physical education and health process that helps to improve the health of the child’s body.

Hygienic gymnastics It is carried out in the morning and is a good means of transition from sleep to wakefulness. The physical exercises used in hygienic gymnastics should be easy. Unacceptable static exercises, causing severe tension and holding your breath. Select exercises that affect different muscle groups.

The duration of gymnastic exercises should be no more than 10-30 minutes; the complex includes 9-16 exercises. These can be general developmental exercises for individual muscle groups, breathing exercises, exercises for the torso, relaxation exercises, for the abdominal muscles.

Should start with simple exercises(warm up) and then move on to more difficult ones.

Each exercise carries a certain functional load.

Walking is slow. Causes a uniform increase in breathing and blood circulation, “tunes” for the upcoming activity.
Exercises such as stretching. Deepens breathing, increases mobility chest, flexibility of the spine, strengthen the muscles of the shoulder girdle, correct posture.
Raising your arms, moving them to the sides and back, slow rotations shoulder joints, flexion and extension of the arms - increase the mobility of the joints, strengthen the muscles of the arms.
Exercises for the feet help increase joint mobility, strengthen muscles and ligaments.
Squats strengthen the muscles of the legs and abdominals and have a general training effect.
Walking with slow, deep breathing, promotes relaxation and restoration of body functions.
Snatching and swinging movements of the arms develop the muscles of the shoulder girdle, strengthen ligaments, and help increase the amplitude of movements.
Forward bending of the torso strengthens the back muscles and increases the flexibility of the spine (combines well with deep, energetic breathing).
Bending and other exercises for the muscles of the back and spine help increase its flexibility.
Lunges with movement of the arms and torso develop and train the leg muscles.
Arm strength exercises increase muscle strength.
Turns, bends, and rotation of the torso increase the mobility of the spine and strengthen the muscles of the torso.
Running and jumping train and strengthen cardiovascular system, increase endurance.
Walking at the end of the lesson. Helps to uniformly reduce physical activity and restore breathing.

Rules for the use of hygienic gymnastics

At the beginning of the lesson - walking around the room, on the spot, stretching exercises, then - for the neck muscles, breathing exercises, for the muscles upper limbs, back, abdominals and lower limbs in different starting points. Begin exercises with movements in small peripheral joints and gradually include large joints together with the activation of large muscle groups.
Exercises of large amplitudes and efforts (without straining or holding) should be alternated with breathing exercises, including diaphragmatic breathing, since they improve intestinal motility and include blood reserves deposited in the spleen and liver into the blood circulation.
The pace of the exercises should be calm, the movements should be wide, carried out in full physiological volume.
Exercises with resistance should not be used.
When developing a system of exercises, it is necessary to take into account the type and location of diseases and physical development.

An approximate set of hygienic gymnastics for a healthy woman

IP standing - rise on your toes, raise your arms up and stretch; tilt your torso forward while lowering your arms (3-4 times).
IP standing - raising your arms up while simultaneously moving your legs back onto your toes, and then lowering and moving your arms back with alternately bending your legs at the knees and hip joints(4-6 times).
IP standing, legs together, hands on the belt - bending the torso to the sides while simultaneously abducting the leg towards the tilt and raising the opposite arm up behind the head (4-6 times in each direction).
IP standing, legs together, hands on shoulders - bending the torso forward with reaching the toes of the opposite foot and simultaneously moving the other arm back, up (4-6 times in each direction).
IP sitting on a chair - bending with elbows pulled back and legs extended, then squatting with arms pulled back (4-6 times).
IP standing on all fours - alternately raising your legs up, then lowering them and reaching the opposite hand with your knee (4-6 times with each leg).
IP lying on your back - spreading and bringing your legs together (4-6 times).
IP lying on your back - leg movements simulating cycling (6-8 times).
IP on all fours - turns the body while simultaneously abducting the arm in the same direction, followed by returning to IP (3-4 times with each arm).
IP lying on your back with your knees bent, arms back - transition to a sitting position with simultaneous raising and moving back one arm and reaching the opposite foot with your hands one by one (4-6 times).
Standing IP - raising your hands with your fingers intertwined in a “lock” (3-4 times).
IP standing - jumping in place: legs to the sides - together (10-20 seconds).
IP standing - walking in place with a gradual slowdown (15-20 seconds).
IP standing - raising the arms to the sides with alternately moving the straight leg back onto the toe and returning to IP (3-4 times).

An approximate set of hygienic gymnastics for a healthy man

Walking in place (20-30 seconds).
Standing IP - raising your arms with alternate and simultaneous moving your legs back (3-4 times), returning to IP.
IP standing, arms to the sides, feet shoulder-width apart - alternate swings of the legs to the sides with lifting on the toes and simultaneous abduction of the arms in the opposite direction (6-8 times in each direction).
IP standing - raising your arms up, followed by squatting and moving your arms back (4-6 times).
Standing IP - bending the torso to the sides with abducting the leg in the direction of the tilt, placing the same arm behind the back and raising the opposite arm up behind the head (3-6 times in each direction).
IP standing, legs wider than shoulders - bending the torso forward while simultaneously raising your arms to the sides and returning to IP.
IP standing, arms to the sides - alternate leg lunges to the side with squats (4-6 times in each direction).
IP standing - turns the body to the sides while simultaneously raising straight arms up and returning to IP (4-6 times).
IP standing - simultaneous alternate abductions of the legs and arms to the sides with a return to IP (4-6 times).
IP sitting, palms on knees - straightening your legs, reach the floor with your hands (6-8 times).
Standing IP - raising your arms up while simultaneously moving your legs back and then lowering and moving your arms back while raising your legs forward (4-6 times with each leg).
IP standing, feet wider than shoulder width – raising on toes, arms up. Bend the torso forward with alternately reaching the toes of opposite legs with your hands (6-8 times).
IP standing - jumping in place (20-30 seconds) with the transition to walking (10-20 seconds).
IP standing, feet shoulder-width apart - raising on toes, spreading arms to the sides, freely bending the torso forward, bending the knees and crossing the arms.

State educational institution of higher professional education
Siberian State Medical University
Federal Agency for Health and
social development
Department of Physical Culture and Health

ABSTRACT

Topic: “Methodology for compiling options and conducting
morning hygienic gymnastics (UGG)”

Completed:
Lyashenko Dmitry Alekseevich
4107
Checked:
Bayanova Tamara Pavlovna

Tomsk 2011

Introduction. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3

Goals and objectives of the UGG. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5

The essence of conducting UGG. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .7

Criteria influencing the selection of UGG tools and techniques. . . . . . . . .9

Methodology for compiling UGG complexes and its implementation. . . . . . . . .14

Approximate UGG complexes. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .17

Conclusion. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 21

List of used literature. . . . . . . . . . . . . . . . . . . . . . . . . . . . .22

INTRODUCTION

The formation of man at all stages of his evolutionary development took place in inextricable connection with active muscular activity. The human body develops in constant motion. Nature itself decreed that a person needs to develop his physical abilities.
The child has not yet been born, and his future development is already interconnected with physical activity. The need for movement is a characteristic feature of a growing organism.
Unfortunately, an adult feels much less need for movement than a child. But movement is necessary, like food and sleep. Lack of food and sleep is captured by the body, causing a whole range of painful sensations.
Motor impairment goes completely unnoticed, and is often accompanied by even a feeling of comfort. With a lack of physical activity, the body's resistance to colds and the action of pathogens decreases. Leading persons sedentary lifestyle life, more often suffer from diseases of the respiratory and circulatory system.
A decrease in physical activity, combined with poor diet and poor lifestyle, leads to excess body weight due to the deposition of fat in tissues.
A huge number of people of different ages engage in physical education in order to improve their well-being, strengthen their health, become strong, dexterous, resilient, have a slim figure, good developed muscles. Physical education classes are like compensation for the fact that we are deprived of such natural physical activities as running, jumping, swimming, walking, etc.
By performing physical exercises, a person enters a world of new sensations, positive emotions, finds a good mood, vigor, cheerfulness, and feels a surge of strength.
The first step towards an active lifestyle is not difficult. This is the simplest morning exercise (exercise), which has become a habit for me. Gymnastic exercises allow you to harmoniously develop muscles, purposefully form a beautiful figure, and develop strength. I believe that regularly performing gymnastic exercises has a profound positive effect on the body and forms correct posture.
The combination of various forms of physical education at home, in preschool institutions, and on the street creates a certain motor regime necessary for full physical development and strengthening human health.
The purpose of this essay is to study the methodology for conducting morning hygienic exercises in places where they can be carried out.
When writing the abstract, the following tasks were set: to reveal the importance of morning exercises for young people; consider the structure and content of morning exercises; analyze the methodology for conducting morning exercises with people in general.
The practical significance of the abstract is that these materials can be used by managers of physical sciences. education for classes.

GOALS AND OBJECTIVES OF UGG

Medical specialists have established that systematic morning hygienic exercises, adherence to the correct motor and hygienic regime are a powerful means of preventing many diseases, maintaining a normal level of activity and performance of the body.
The degree of change in the activity of internal organs depends on the nature of the work; the more complex and intense the muscle movement, the more pronounced the changes in the internal organs.
Regular exercise, especially in combination with breathing exercises, increases the mobility of the chest and diaphragm. Those who practice breathing become more rare and deep, and the respiratory muscles become stronger and more resilient. With deep and rhythmic breathing, the blood vessels of the heart dilate, resulting in improved nutrition and oxygen supply to the heart muscle.
Systematic physical education is especially necessary for girls. They will not only protect you from social overload, which is extremely important today, and help you cope with physical inactivity, but will also allow you to get closer to the standard of beauty - to become graceful and healthy. And “everything is healthy for a healthy person” - with folk wisdom can not argue.
Daily morning exercises at a certain time in a hygienic environment, properly selected sets of physical exercises, disinhibit the human nervous system 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 . 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.
Influenced regular classes hygienic exercises and general physical education, human muscles increase in volume, become stronger, and their elasticity increases; in the muscles the number of functioning capillaries increases several times, which at rest are in a collapsed position and blood does not pass through them. At muscle contractions The capillaries open, and increased blood flow begins in them. As a result, venous congestion decreases, the total amount of circulating blood increases and oxygen delivery to organs and tissues improves. Regular exercise in the fresh air helps to harden the human 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, gymnastics is a multifaceted physical education and health process that systematically improves the health of the human body.
In addition to its health benefits, morning exercises also have great educational value. Its systematic implementation instills in a person the habit of doing physical exercise every day, teaches him to start his 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, especially in children, develops physical qualities (strength, agility, flexibility), improves the functioning of coordination mechanisms, and contributes to the acquisition of knowledge in the field of physical education.

ESSENCE OF CARRYING OUT USG

The state of our health largely depends on how and how much we move. In addition, the impact of physical activity on our mood and mental performance is often greater than it seems at first glance. Unfortunately, the program physical education Universities provide too little time for physical education. Independent systematic physical education classes are required. and sports. A daily dose of physical exercise should become as necessary for you as toileting in the morning or brushing your teeth. But first you should know that for the normal functioning of the body, each person needs a certain minimum of physical activity.
Any physical activity, including morning hygienic exercises, begins with a warm-up and ends with recovery exercises. Since morning exercises are not long (5 - 12 minutes) and physical exercise are not great, this requirement is observed as a general principle.
For example, in day groups kindergarten morning exercises as an obligatory part of the daily regimen are carried out daily before breakfast. In round-the-clock groups, in order to disinhibit the nervous system and quickly transition children to their subsequent activities, it is performed immediately after sleep.
Morning exercises are conventionally divided into three parts: introductory, main and final. Each part has its own tasks and content. In the first, introductory part, a person’s attention is organized, he learns coordinated actions, develops correct posture and prepares the body to perform more difficult exercises. In group classes for this purpose they include: formations (in a column, in a line); drill exercises (turns and half-turns to the left, right, around); rebuilding from one column into two, from two columns into four, into a circle, several circles, closing and opening with side steps; short walking, alternating with exercises that help strengthen the musculoskeletal system and the formation of posture (walking on toes, with different positions of the arms, walking with high knees, on the heels, in a cross step); running one after another and scattered or in combination with jumping. The duration of the introductory part lasts on average from 1 to 2 minutes.
In the second, main part, the tasks are set to strengthen the main muscle groups and continue the formation of correct posture. To solve this problem, perform general developmental exercises in a certain sequence. First, exercises to strengthen the shoulder girdle and arms, which promote expansion of the chest, good straightening of the spine, and development of the respiratory muscles. Then exercises for the trunk muscles. This is followed by exercises to develop the leg muscles and strengthen the arch of the foot. After heavy-load exercises, you should repeat the first exercise or a similar one. The number of repetitions of each exercise depends on the person’s age and physical fitness.
Like most effects on the body, morning exercises are useful only if they are used correctly, which takes into account the specifics of the body’s functioning after sleep, as well as the individual characteristics of a particular person.

CRITERIA AFFECTING THE SELECTION OF TOOLS AND METHODS OF UGG

Each organism is characterized by a complex of specific properties inherent only to it.
When developing a complex of morning exercises, it is necessary to take into account
the following are the most important factors
1) State of health of the body
2) General physical fitness of the body
3) Individual biological rhythms of the body
Taking into account health status when selecting physical activity for morning exercises
The state of health of the body should largely determine which exercises to include in the complex of morning exercises, with what intensity and duration they should be performed. In some cases, morning exercises are contraindicated. However, contraindications are most often temporary.
Usually, the presence and nature of a particular disease does not indicate the need to abandon morning exercises, but requires adjustments to the complex of means used.
Temporary contraindications for performing morning exercises
1)) Increase in body temperature above 38 0 C
2)) Acute periods of inflammatory diseases
3)) Internal bleeding
4)) Diseases accompanied by a severe condition of the body and severe pain
5)) Other contraindications determined by the attending physician or physical therapy doctor
In other cases, doing morning exercises is not only possible, but also useful. Sick people can include therapeutic physical exercises in their morning exercise routine, which greatly facilitates the healing process.
Persons who have recently suffered from certain types of diseases (colds, infectious diseases, etc.) should refrain from using hardening cold procedures in exercise for some time (from two weeks to two months, depending on the nature of the disease and its severity).
People suffering from heart disease, hypertension, certain blood diseases (thrombophlebitis), vascular diseases, etc. should avoid sudden movements, bending down from a standing position, jumping, and perform deep squats with caution. It is better to replace running exercises with various types of walking and low-intensity dance movements.
In general, before developing a complex of morning exercises, it is advisable for people suffering from certain diseases to consult with their doctor, as well as with a doctor of physical therapy. In this case, morning exercises will not only contribute to effective awakening, but also serve as a good treatment.
Taking into account the body's fitness when selecting physical activity for morning exercises
Shown to a trained person heavy physical activity than an untrained one. This is due to the fact that the same load in a trained body causes less physiological changes than in an untrained one. Exercise for a trained person should last longer and include exercise of greater intensity than exercise for an untrained person.
If morning stress is well tolerated, a trained person can use running and even strength exercises (pull-ups, push-ups, weight exercises, etc.) for exercise. However, one should not allow the development of excessive fatigue. Even a trained person should not consider exercise as a means of developing endurance or strength.
Taking into account the body's biorhythms when selecting physical activity for morning exercises
For each person, a certain period of time in a day can be allocated when his physiological systems provide the greatest mental and physical performance. This is achieved by the optimal level of performance of individual body systems and their most rational interaction with each other.
Depending on what time of day the physiological systems of the body are most active, people can be divided into three biorhythmic type
1)) morning type people - "larks"
2)) daytime people - "pigeons"
3)) evening type people - "owls"
People whose physiological functions peak in the morning are called "larks". “Larks” wake up easily and early, feel good in the morning, and in the morning hours they experience the best physical and mental performance for their body. In the evening, such people feel lethargic, tired, drowsiness, and a desire to sleep. Mental and physical performance is noticeably reduced
From the above it follows that morning exercises for early risers may be longer and more intense than that of “pigeons” and especially “owls”. They are recommended to exercise outdoors, using hardening procedures (cold or contrasting douches and others). Early morning exercisers can include jogging and even strength exercises.
People whose physiological functions peak in the evening or night hours are called "owls". “Owls” have difficulty getting up early and often feel exhausted, lethargic, and in a bad mood in the morning. Mental and physical performance in the morning
their hours are low. In the evening hours, owls often feel a surge of strength, good health, activity, and a desire to act. Night owl athletes show their best results if competitions take place in the afternoon. Objectively, in the morning hours, “owls” exhibit low functional indicators of physiological systems, including reduced body resistance to adverse factors.
Hence, morning exercises "owls" should be less intense and lasting than that of early risers. It is not advisable to use more or less long running, jumping, or strength exercises in exercise.
People whose physiological functions peak during the day are called "pigeons". “Pigeons” occupy an intermediate position between “larks” and “owls”.
Accordingly, it should be somewhat less than that of “larks”, but more than that of “owls”. As already mentioned, the simplest and at the same time quite effective way to assess the adequacy of the load is how you feel after charging.
There are also hygienic requirements for organizing UGG:
Clothing requirements
For morning exercises, clothing is preferable from natural materials(for example, from cotton fabrics). Natural materials do not impede the process of evaporation of sweat from the surface of the skin, and at the same time ensure the retention of heat generated by the body, helping to warm it up after sleep. In addition, clothes for exercise should be free, comfortable, light, not restricting movement. It’s good when clothing for activities meets aesthetic requirements in addition to hygienic ones. It is more pleasant to exercise in beautiful clothes, and it improves your mood to a greater extent. If the exercise takes place on the street, similar requirements apply to shoes. When exercising indoors on a warm, clean floor, you do not need to wear shoes.
Premises requirements
The study room should be relatively spacious, well ventilated, clean, well lit. In the warm season, charging can be carried out on the street. In this case, the body experiences not only the effects of physical exercise, but also natural factors - the sun, air, which have a hardening effect. Healthy people who tolerate morning exercise well can exercise in the fresh air not only in the warm season, but in almost any weather. It is especially convenient to exercise outdoors for those who keep dogs at home.
- you can combine morning walking of the animal with hygienic gymnastics.
Requirements for musical accompaniment
Morning exercises are best done under rhythmic, cheerful music. The volume of the music should not be too low, but also should not be too high, since excessively loud music causes the development of protective inhibition in the nervous system. Cheerful, rhythmic, cheerful music increases the tone of the nervous system, lifts your mood, and makes you want to move. To maintain interest in classes, the musical accompaniment should be changed periodically.

METHODOLOGY FOR COMPLETING UGG COMPLEXES AND ITS IMPLEMENTATION

Method- this is the method by which this or that problem is solved. For example, when teaching a person a new exercise, you can show him how the exercise is performed. This is a case of using the show method. You can explain to a person in words how to do the exercise. This is an example of the use of the explanation method.
A special case of using a method or set of methods can be called methodology.
For example, to teach a child a forward somersault, you can show him an example of correct execution, explain, give 2-3 leading exercises, then ask him to perform the entire somersault, then explain the mistakes and show an example incorrect execution. The whole thing will be a technique for learning to roll forward.
A separate element of a method or technique is called methodical method. In the case of teaching a forward somersault, when the child performs the entire element, you can belay by positioning yourself on the side of him. This will be the use of a methodological teaching technique.
Methodological principles- these are the principles on which a method or technique is built.
Methodical approach can be called a particular manifestation of a methodological principle.

Methodological approaches to the use of physical exercises in morning exercises
Duration morning hygienic exercises can last from several minutes (minimum 7-15 minutes) to several tens of minutes. This is determined level of general physical fitness, condition health and individual biological rhythms body. Charger should not lead to significant fatigue of the body. Accordingly, excessive use of strength and endurance exercises in morning exercises is not recommended.
The main purpose of exercise is to increase the tone of the nervous system, activate the activity of other organs, thereby increasing the mental and physical performance of the body. Based on this goal, you should select the load of morning exercises.
The simplest a way to assess the adequacy of the selected load is how you feel after charging. If, as a result of performing a set of exercises, a person feels cheerful, energetic, in a good mood and well-being, then the load was close to optimal.
A set of morning exercises should begin with low-intensity movements (stretching exercises, walking), gradually increasing the load on the body. The exercises of the complex should include all major muscle groups. Exercises performed to cheerful rhythmic music have a greater effect on awakening.
The most suitable exercises for morning exercises
1) Stretching exercises
2) Various types of walking
3) General developmental exercises (bends, turns, squats, lunges, joint rotations, etc.)
4) Stretching exercises (to develop flexibility)
5)Dance moves
6) Jogging and light jumping
7) Breathing exercises
For persons suffering from certain types of diseases, it is advisable to include special physical therapy exercises culture. These exercises should be performed after the general part of the lesson. The nature of such exercises depends on the nature of the disease and should be determined by a physical therapist.
A healthy person can start a gymnastics complex with stretching exercises, then execute different types of walking(simple walking, walking with various arm movements, walking in a half-squat, dance steps, elements of step aerobics, etc.), then - general developmental exercises on the main muscle groups, which can be completed light jogging or jumping. It is useful to complete a gymnastics complex breathing exercises.
UH exercises should not be confused with physical training, the purpose of which is to obtain a more or less significant load, as well as to develop the physical qualities necessary for a person.
For classes morning exercises It is convenient to use sets of exercises broadcast on radio and television.
It is useful to change exercises used in combination periodically so that exercise does not turn into a boring and uninteresting activity.

EXAMPLE COMPLEXES OF UGG
MORNING GYMNASTICS COMPLEX No. 1:

N	Check	Contents of the exercise	Number of repetitions	Guidelines
1	Medium tempo	I.P. - O.S. Walking (can be done on the spot)	1-1.5 min.	Breathing is even, back straight, do not tilt your head
2	Slowly	I.P. Legs apart, hands on the belt. Circular movements of the head left and right	5-left 5-right	The exercise is performed smoothly without jerking