Jumping exercises. IN In older preschool age, the arsenal of exercises increases significantly. There is a stronger push off from the ground, energetic swing of the arms, better coordination of movements in all phases of high jumps, long jumps, etc. Children cope with loads quite well, and the number of exercises can be increased, but more attention should be paid on the quality of task completion.
Along with repeating jumps on two legs in place or moving forward, children are taught long and high jumps from a running start, long jumps from a standing position, and over a short jump rope.
Throwing exercises. Children of the sixth year of life are able to analyze movements, which helps them master various tasks: accurately hit the target (vertical and horizontal), swing vigorously and take the starting position, throw the ball at a distance. In exercises in throwing the ball, throwing and catching, a fairly good orientation in space and time is necessary. What is characteristic of children of this age is that they correctly perceive the teacher’s instructions and perform exercises in accordance with their capabilities - they throw the ball low (50–60 cm), change their position, pointing their hands towards the flying ball, which indicates a significant improvement in coordination movements.
Balance exercises. It is known that balance (its preservation and retention) is a constant and necessary component of any movement. In older preschool age, they continue to improve balance through a variety of exercises.
Delayed or insufficient development of the balance function affects the accuracy of movements, tempo, and rhythm. Improved results in children 5–6 years old occur due to fairly good development of coordination of muscle tone.
In the older group, balance exercises are offered on a reduced and increased support, and performing tasks with various objects on it. All exercises to develop balance require concentration, attention, and volitional efforts from children, so they should be carried out at a slow or medium pace under the supervision of a teacher who, if necessary, provides assistance and insurance.
Climbing exercises. When performing climbing exercises, different muscle groups are involved in the work. In the older group, tasks become more complicated, and higher demands are placed on the technique of completing them. Along with previously mastered exercises, they offer climbing a gymnastic wall up to 2.5 m high with changing tempo, climbing from one flight to another, climbing between slats, etc.

Approximate content of working with children

September October November

September

Lesson 1

Tasks. Exercise children in walking and running in a column one at a time, in running in all directions; in maintaining a stable balance; in jumping forward and throwing the ball.
Part I. Forming in a line, checking posture and alignment, forming a column one at a time; walking in a column, one at a time, on toes, hands on waist (do not bend knees); running in a column one at a time; at the teacher's signal, walking in all directions; running in all directions; formation into a column of two in motion.
Part II.General developmental exercises.
1. I. p. stand with your feet as wide as your feet, parallel, with your hands on your waist. 1-arms to the sides; 2– arms up, rising onto your toes; 3 – arms to the sides; 4 - return to starting position.
2. I. p. – stand with your feet shoulder-width apart, hands behind your head. 1-turn the body to the right, arms to the sides; 2 - return to starting position. Same to the left.
3. I. p. – stand with feet shoulder-width apart, arms down. 1-arms to the sides; 2-tilt towards the right (left) leg, touch the toes with your fingers;
3 - straighten up, arms to the sides; 4 - return to starting position.
4. I. p. - basic handstand on the belt. 1–2 - sit down, bring your arms forward; 3–4 - return to starting position.
5. I. p. – basic stance with heels together, toes apart, arms down.
1 – right leg to the side, arms to the sides; 2 – right hand down, left hand up; 3 - arms to the sides; 4 - place your right foot, return to the starting position. Same to the left.
6. I. p. - basic handstand on the belt. 1 – jump legs apart, arms to the sides; 2 - return to starting position. Repeat 3-4 times on the count of 1–8. Performed at an average pace under the teacher's count or musical accompaniment.
Main types of movements.
1. Balance - walking on a gymnastic bench, stepping over blocks placed at a distance of two child steps, hands on the belt (3-4 times).
2. Jumping on two legs moving forward, energetically pushing off the floor (distance 4 m), repeat 2-3 times.
3. Throwing balls to each other, standing in lines (distance between children is 2 m), throwing the ball with both hands from below (10–12 times).
When performing exercises in balance on an elevated support, a certain coordination of movements is required. The teacher draws the children's attention to the rhythm of walking, maintaining balance and correct posture. The balance exercise is performed in a continuous manner with two columns at an average pace, with a small interval between the columns. At the end of the exercise, you should get off the bench, go around it from the outside and return to your column.
The teacher, with the help of the children, moves the benches (but does not move them) and marks the distance from the starting line to the finish line for performing jumps. Children stand in two columns and, at the teacher’s signal, perform jumps on two legs, moving forward to the flag. Then you should go around the object (flag, cube) and walk back to your column. The focus is on vigorously pushing off the floor and swinging your arms.
At the end of the jumping exercise, the teacher invites one column of children to take the balls and line up near the designated line in one line, the second group of children stands opposite the first. At the teacher’s signal, the children throw the balls to each other.
Outdoor game "Mousetrap". The players are divided into two unequal groups. A smaller group (about a third of the players) forms a circle - a mousetrap. The rest of the children represent mice and are outside the circle.
Children depicting a mousetrap hold hands and begin to walk in a circle, left and right, saying:

Oh, how tired the mice are,
It was just passion that separated them.
Everyone gnawed, everyone ate,
They are climbing everywhere - here is a misfortune.
Beware, you rascals,
We'll get to you.
Let's set up mousetraps,
Let's catch everyone at once!

At the end of the poem, the children stop and raise their clasped hands up. The “mice” run into the mousetrap and immediately run out from the other side. At the teacher’s signal: “Clap!” - children standing in a circle lower their hands and squat - the mousetrap is slammed shut. “Mice” that did not have time to run out of the circle are considered caught. They also stand in a circle (the size of the mousetrap increases). When most of the mice are caught, the children change roles and the game resumes.
At the end of the game, the teacher marks the most dexterous mice that never remained in the mousetrap.
Part III. Low mobility game “Who has the ball?” The players form a circle, the driver is chosen. He stands in the center of the circle, and the rest of the children move tightly towards each other, everyone’s hands behind their backs.
The teacher gives someone a ball (diameter 6–8 cm), and the children pass it around in a circle behind their backs. The driver tries to guess who has the ball. He says: “Hands!” - and the one being addressed must put both hands out, palms up, as if showing that he does not have the ball. If the screamer guessed right, he takes the ball and stands in a circle, and the player who has the ball begins to dribble. The game repeats itself.

Lesson 2*

Main types of movements.
1. Walking on a gymnastic bench, stepping over medicine balls, hands behind your head.
2. Jumping on two legs, moving forward (distance 4 m) between objects placed along the hall (area), at a distance
4 cm from one another (“snake”),
3. Throwing the ball on the floor between the ranks with one hand and catching it with both hands after bouncing on the floor (the first group of children throws, and the second catches them after bouncing on the floor, then the other rank throws the balls, and the other catches them, and so on in turn).

Lesson 3**

Tasks. Exercise children in forming columns; repeat balance and jumping exercises.
Part I. Forming in a line, checking posture and alignment. Game exercise “Quickly in the column.” Formation in three columns (in front of each column there is a colored landmark - a cube or a pin. At the teacher’s signal, the children scatter throughout the hall (area), at the next signal (after 20-25 seconds) everyone must find their place in the column (link). The winner the column in which the children quickly found their places in it. The game is repeated.
Part II.Game exercises.
Rice. 1

"Penguins". The players form a circle (Fig. 1). Everyone has a bag of sand in their hands. The teacher invites the children to hold the bag between their knees and then jump on two legs, moving in a circle. The distance between children should be at least 0.5 m so that they do not interfere with each other. First, jumps are performed in one direction, then stop, turn; the task is repeated.
"Don't miss." Children line up in 2-3 circles, each with two bags in their hands. There is a hoop in the center of each circle at a distance of 2.5 m from the children. At the teacher’s signal, the children throw the bags at the target (hoop), trying to hit it. The teacher marks those who hit, then the children run for the bags. The exercise is repeated 2-3 times.
"On the bridge." A path is laid out from cords or slats (width 15–20 cm). The teacher invites the children to walk along it on their toes, hands on their belts, while maintaining stable balance and correct posture (2-3 times).
Outdoor game “Traps” (with ribbons). Children stand in a circle; Each child has a colored ribbon tucked into the back of their belt. There is a trap in the center of the circle. At the teacher’s signal: “One, two, three – catch it!” - the children scatter around the playground. The trap runs after the players, trying to pull a ribbon from someone. At the teacher’s signal: “One, two, three – quickly run into the circle!” - everyone lines up in a circle. The teacher invites those who have lost their ribbons to raise their hands, that is, lost, and counts them. The trap returns the ribbons to the children, and the game is repeated with a new driver.
Part III. Low mobility game “Who has the ball?”

Lesson 4

Tasks. Repeat walking and running between objects; practice walking on your toes; develop coordination of movements in high jumps (reach an object) and dexterity in throwing the ball up.
Part I. Form in one line, change into a column one at a time. Walking in a column, one at a time, on toes, hands on waist; walking and running between objects (distance between cubes 40 cm). When walking on toes, the teacher draws the children's attention to the fact that the legs should be straight, the steps should be short, the torso should be straightened and taut, the heels should not touch the floor, and the hands should be placed comfortably on the belt. In walking and running between objects, the main thing is to deftly, without touching or touching the objects, walk and run between them. Walking and running exercises alternate.
Part II.General developmental exercises with a ball.
1. I. p. – basic stance, ball in right hand. 1-arms to the sides; 2 - hands up, transfer the ball to the left hand; 3 - arms to the sides; 4 - return to starting position.
2. I. p. – stand with your feet shoulder-width apart, the ball in your right hand. 1–2 – turn to the right, hit the ball on the floor, catch it with both hands;
3-4 - return to starting position. Same to the left.
3. I. p. – stand with your feet shoulder-width apart, the ball in your right hand. 1 – arms to the sides; 2 - tilt forward and down, transfer the ball to the left hand; 3 – straighten up, arms to the sides; 4 - starting position.
4. I. p. – stand with your feet as wide as your feet, the ball in your right hand. 1 – sit down, transfer the ball to your left hand; 2 - straighten up, return to the starting position.
5. I. p. – kneeling position, sitting on the heels, ball in the right hand.
1-4 - tilt to the right, roll the ball in a straight line away from you; 5–8 - return to starting position. Same to the left.
6. I. p. - basic hand position on the waist, ball on the floor. Jump on two legs around the ball to the right and left, alternating with a short pause.
Main types of movements.
1. Jumping on two legs - exercise “Reach the object.” A series of jumps is performed 5-6 times in a row, then a pause and repetition of the jumps.
2. Throw a small ball (diameter 6–8 cm) upward with both hands.
3. Run at an average pace for up to 1.5 minutes.
One group of children remains with the ball in their hands and, located in a certain place, performs the task of throwing the ball up. The second group of children, under the guidance of a teacher, practices high jumping - the “Reach the object” exercise. The teacher places two stands and pulls a cord with ribbons or bells suspended on it. The main attention should be paid to energetically pushing off the floor and swinging the arms in the correct combination with touching the object. After the children complete a certain number of jumps, a command is given to change places and tasks.
Running in a column one at a time at an average pace, duration 1.5 minutes, transition to walking.
Outdoor game "Shapes". At the teacher’s signal, all children scatter around the playground (hall). At the next signal, all players stop at the place where the team found them and take some pose. The teacher notes those whose figures turned out to be the most successful. The game is repeated 2-3 times.
Part III. Low mobility game “Find and remain silent.” The teacher hides an object in advance and invites the children to find it. The one who saw the object approaches the teacher and quietly reports the find. The teacher marks the children who turned out to be the most attentive. Walking in a column one at a time.

Lesson 5*

Main types of movements.
1. Standing high jump – exercise “Reach the object”. The task is performed in a frontal manner (in groups), repeat with a series of jumps 4-5 times in a row, 2-3 approaches.
2. Throwing the ball up and catching it with both hands, clapping your hands (15–20 times).
3. Crawling on all fours between objects (2-3 times).

Lesson 6**

Tasks. Repeat walking and running between objects, randomly, stopping at the teacher’s signal, and jumping exercises. Develop agility in running; learn game exercises with the ball.
Part I. Forming in one line, checking alignment and posture, explaining the task. Walking in a column one at a time, at the teacher’s signal, switch to walking between objects, then run. Walking and running in alternation. A signal is given to walk in all directions, then to run in all directions.
Part II.Game exercises.
"Pass the ball." The players are divided into 3-4 teams and lined up in columns. The players standing first each have one large ball in their hands (diameter 20–25 cm). At the teacher’s signal, the players standing behind begin to pass the ball back with both hands above the head (behind the head). As soon as the player standing last in the column receives the ball, he quickly runs, stands in front of the column and passes the ball back again. The winner is the team whose players quickly completed the exercise and never dropped the ball. The game task is repeated 2 times.
“Don’t touch me.” In parallel, pins (5–6 pieces) are placed in two rows at a distance of 40 cm from one another. The players stand in two lines, the teacher explains the task, and one player from each team performs it. Then the children line up in two columns and run like a snake, one after another, trying not to touch the pins. As soon as all the players in the column have run, the one standing first raises his hand up. The winning team is announced and the game task is repeated.
Outdoor game “We are funny guys.” Children stand on one side of the playground outside the line. A second line is drawn on the opposite side of the site. There is a trap in the center of the site. The players say in chorus:

We are funny guys.
We love to run and jump,
Well, try to catch up with us.
One, two, three - catch it!

After the word “catch!” the children run to the other side of the playground, and the trap catches them. The child who is caught by the trap before he crosses the line is considered caught, moves aside and misses one run. After two runs, another trap is selected. The game is repeated 3-4 times.
Part III. Low mobility game “Find and remain silent.”

Lesson 7

Tasks. Exercise children in walking with high knees, in continuous running for up to 1 minute; crawling on a gymnastic bench with support on your knees and palms; in throwing the ball up. Develop dexterity and stable balance when walking on a reduced support area.
Part I. Forming in a line, checking posture and alignment, forming a column one at a time (by jumping). Walking with high knees, hands on waist. Running in a column one at a time, duration up to 1 minute, running pace is moderate; transition to walking.
When walking, the teacher draws the children’s attention to the fact that the leg bent at the knee rises forward and upward, while the toe is pulled back, the steps are somewhat shorter than during normal walking. When running, your arms are bent at the elbows, your torso is tilted slightly forward. The teacher monitors external signs of fatigue and, if they appear in some children, suggests that they start walking.
Part II.General developmental exercises.
1. I. p. – basic stance, hands on the belt. 1 right leg back on the toe, hands behind the head; 2 - return to starting position. Same with the left foot.
2. I. p. – stand with legs apart, hands on the belt. 1 – turn to the right, right hand to the right; 2 - return to starting position. Same to the left.
3. I. p. - the main hand position along the body. 1-lunge forward with the right leg. 2–3 – springy swaying; 4 - return to starting position. Same with the left foot.
4. I. p. – kneeling position, hands on the belt. 1–2 -slowly sit on the right thigh, bring your arms forward; 3–4 - return to starting position. Same to the left.
5. I. p. – stand with feet shoulder-width apart, arms down. 1 - arms to the sides; 2 - bend forward, touch the toes of your left foot with your fingers;
3 – straighten up, arms to the sides; 4 - return to starting position. The same for the right leg.
6. I. p. - the main hand position along the body. Jumping on two legs - left forward, right backward; Jump to change the position of your legs. Performed at the teacher’s count 1–8 – then pause and jump again (3–4 times).
Main types of movements.
1. Crawling on a gymnastic bench with support on your palms and knees (2-3 times).
2. Balance – walking along a rope (cord) sideways with an extended step, keeping your hands on your waist, head and back straight (2-3 times) (Fig. 2).
3. Throwing the ball up with both hands and catching it, throwing the ball up and catching it with clapping your hands (10-15 times).
The teacher places two gymnastic benches (boards) parallel to each other and places two ropes a meter away from them along the hall (platform). Children line up in two columns, one at a time, and perform a crawling exercise and then a balance exercise.

Rice. 2

At the teacher’s signal, the children line up in a column one at a time and, passing by the box, take one ball (large diameter), positioned freely throughout the hall, and begin tasks with the ball.
Depending on the number of aids and the physical fitness of the children, you can change the organization of the exercises - one group independently practices with a ball, and the other, under the guidance of a teacher, performs crawling and balance tasks. At the teacher's command, the children change places.
Outdoor game "Fishing Rod". The players stand in a circle, with the teacher in the center of the circle. He holds a rope in his hands, at the end of which a bag of sand is tied. The teacher rotates the rope with the bag in a circle just above the floor (ground), and the children jump up on two legs, trying to prevent the bag from touching their legs. Having described 2-3 circles with the bag, the teacher pauses, counts the number of people touching the bag and gives the necessary instructions for performing jumps.
Part III. Walking in a column one at a time.

Lesson 8*

Main types of movements.
1. Throwing balls to each other in lines at a distance of 2.5 m from each other. Method of execution: stand with your feet shoulder-width apart, with both hands behind your head.
2. Crawling on a gymnastic bench (board) with support on the forearms and knees.
3. Balance – walking along a rope sideways with an extended step with a bag on your head, hands on your waist.

Lesson 9**

Tasks. Repeat the run, duration up to 1 minutes, jumping exercise. Develop dexterity and eye, coordination of movements.
Part I. Walking in a column, one at a time, on toes, hands on the waist, transition to running for up to 1 minute; transition to normal walking.
Part II.Game exercises.
"Don't get caught." A circle is drawn (indicated by a cord) on the ground (floor). There are 2-3 drivers in the center of the circle. At the teacher’s signal, the children begin jumping on two legs in and out of the circle as the drivers approach.
If the driver touches one of the players, he is considered a loser, but does not drop out of the game. After 30–40 seconds, the game stops, the number of losers is counted, a new driver is selected from among those who have never been caught, and the game is repeated.
"The ball hits the wall." The players stand in front of a wall (it can be a shield made of plywood or boards) at a distance of 2-3 m, each child has a small ball in his hands. Children randomly (each at their own pace) throw the ball against the wall and catch it after bouncing off the ground (floor).
Outdoor game "Take it quickly." Children form a circle and, at the teacher’s signal, walk or run around objects (cubes, cones, pebbles), which should be one or two less than the children. On the signal: “Take it quickly!” – each player must take an object and lift it above his head. The one who did not manage to pick up the object is considered a loser. The game is repeated 2-3 times.
Part III. Walking in a column, one at a time, between objects placed in one line.

Lesson 10

Tasks. Learn to walk and run, changing the pace of movement at the teacher’s signal; learn how to climb into the hoop sideways without touching its edge; repeat balance and jumping exercises.
Part I. Forming in a line, checking posture and alignment. Walking in a column one at a time. At the teacher’s signal (rare hits on the tambourine), the children begin to walk at a slow pace. With this type of walking, they have to take wider steps and roll their feet from heel to toe. At the next signal, children walk at a normal pace. In response to frequent hits of the tambourine (hand clapping or musical accompaniment), a small, mincing step is performed.
Walking at different paces, alternating with normal walking.
Part II.General developmental exercises with a gymnastic stick.
1. I. p. – basic stance, stick down. 1 right leg back on the toe, stick forward; 2 - return to starting position. Same with the left foot.
2. I. p. – basic stance, stick down. 1 – stick up, arms straight; 2 - sit down, bring the stick forward; 3 – straighten up, stick up; 4 - return to starting position.
3. I. p. - standing, legs apart, stick down. 1–2 - turn the body to the right, arms straight, do not bend the knees; 3–4 – return to the starting position. Same to the left.
4. I. p. - sitting, legs apart, stick on knees. 1-stick up; 2 – bend forward to the right leg, touch the toe; 3 – straighten up, stick up; 4 – return to the starting position. The same for the left leg.
5. I. p. - lying on your back, holding a stick in straight hands behind your head. 1 – raise your right straight leg up and forward, touch your shin with a stick; 2 - return to starting position. Same with the left foot.
6. I. p. – basic stance, stick down. 1-jump legs apart, stick up; 2 - return to starting position. Performed at the teacher's count of 1–8, then a short pause and jumping again. Repeat 2-3 times.
Main types of movements.
1. Climb into the hoop sideways, without touching the top edge, in a tight group (5-6 times).
2. Balance - walking, stepping over obstacles - bars or cubes, maintaining correct posture (2-3 times).
3. Jumping on two legs with a bag clamped between the knees - like penguins (distance 3-4 m), repeat 2-3 times.
Arcs are placed in the center of the hall (site) and bars or cubes are placed lengthwise in two parallel lines at a distance of 1.5 m from them (Fig. 3).

September

Complex No. 1

Let's make Pinocchio

(with elements of breathing exercises and acupressure)

It is carried out in bed. Slow calm music plays.

Educator. Children, each of you has a favorite toy. Of all the toys, I like Pinocchio the best. Let's blind him today. Listen carefully and complete all the tasks I suggest.

(All exercises are performed from standing position lying on your back.)

“We sculpt the forehead.” Run the fingers of both hands along the middle of the forehead to the temples. Repeat four times; the pace is moderate.

"Drawing eyebrows." With the index fingers of both hands, press along the eyebrows. Repeat three times; Each child performs at an individual pace.

“We sculpt our eyes.” Stroke closed eyes from the bridge of the nose to the outer edge of the eyes and back. Blink your eyes. Repeat three times; the pace is moderate.

"We're sculpting our nose." Run your index fingers vigorously along the wings of your nose. Repeat four times; the pace is fast. At the end of the exercise, show Pinocchio’s long nose and tug it slightly.

Breathing exercise. Inhale through your nose, hold your breath. Exhale slowly through your mouth. Repeat four times

“We sculpt our ears.” Rub your ears from bottom to top and top to bottom until redness and a feeling of warmth (30 s). At the end of the exercise, lightly tug the ears.

“We sculpt our hands.” I.l. - lying on your back. Clap your left hand with your right hand from bottom to top and top to bottom. Pet him! right hand. Repeat the same with your left hand. Repeat again; Each child performs at an individual pace.

“We sculpt our fingers.”Rub your fingers until you feel red and warm. Boys begin to complete the task with their left hand, girls with their right. Each child performs at an individual pace.

“We sculpt the legs.” I. p. - lying on your back. With both hands, first pat your right leg and stroke it, then the left leg and also stroke it. Repeat five times; the pace is moderate.

"Cheerful Pinocchio."I. p. - lying on your back, arms along the body. Raise your legs and arms up. Make chaotic movements with them. Repeat five times; the pace is moderate.

Breathing exercise “Well done!” 1 - inhale. 2-4 - exhale. As you exhale, say the word “well done.” Repeat three times; the pace is slow.

Walking along the path of “health”.

Complex No. 2

Funny boys

It is carried out in bed.

"Woke up."

"Red Ears"

"Funny belly."

“Stretching the spine.”

“Oh, those fingers.”

"Let's breathe."

"Bowed in."

"We're playing."

"Morse code".

Walking along the path of “health”.

GYMNASTICS AFTER SLEEP (senior group)

October

Complex No. 3

Funny artists

(with elements of self-massage)

It is carried out in bed.

Educator. Children, I know that you all love to draw, both on paper and on the asphalt. Today we will also draw. We will draw balloons. But not on paper or asphalt, but in the air. We will draw not with our hands, but with various parts of our body.

“Getting ready to draw.”I. p. - lying on your back. Close your eyes, then open your eyes and look at the ceiling. Repeat five times.

“We draw with our heads.”I. p. - lying on your back, arms along the body. Perform a circular movement with your head to the right side, then to the left. Repeat five times. Each child works at an individual pace. Instructions: Do not make sudden head movements.

"We draw with our eyes."I. p. - lying on your back, arms along the body. Perform a circular movement with your eyes. First to the right, then to the left. Repeat five times; Each child works at an individual pace.

"We draw with our hands."I. p. - lying on your back, arms along the body. Perform circular movements with your right hand, then with your left. Repeat five times with each hand. Each child works at an individual pace.

"My hands are tired." I. p. - lying on your back, arms straight in front of your chest. Lower both hands and shake them. Return to i, p. Repeat four times; the pace is moderate.

“We draw with our elbows.”I. p. - lying on your back, hands to your shoulders. 1-4 - circular movements with elbows forward. 5-8 - Circular movements with your elbows back. Repeat five times in each direction; the pace is moderate.

"We draw with our feet."I. p. - lying on your back, hands on your belt. Raise your right leg with the knee bent. Draw five imaginary balloons. Do the same with your left foot. The pace is slow, then moderate. Instructions: Pull up your toes.

"Artists are resting."I. p. - lying on your back, arms along the body. Turn the body to the right. Return to i. p. I Turn the body to the left. Return to i. p. Repeat 3 times in each direction; the pace is moderate.

"The artists have finished their work."Close and open your eyes several times. Rub your palms and apply to your eyes (four times).

Educator. Now we have finished working with paints. We did a good job.

Breathing exercises:

I. p.: o.s. 1- inhale - arms to the sides; 2 - exhale - tilt the body to the right; 3 - inhale - return to standing position; 4 - the same to the left.

"Dandelion". I. p.: sitting, legs curled up, back straight, arms bent at the elbows and raised up. Perform finger exercises “Fingers say hello” (“little finger to little finger ...”), then say: “Blow on a dandelion, on a little white flower. Blow, blow harder, and you will become healthier” - and, taking a deep breath through your nose, blow on your hands (“dandelion”).

Walking along the path of “health”.

Complex No. 4

Good afternoon

(with elements of self-massage and finger exercises)

It is carried out in bed.

Educator Hands, legs, cheeks, ears They love stretches very much. We will stroke them lightly And we will wake up slowly. Where, where are our eyes? Answer without prompting. We covered them with our palm And they stroked it a little. We raised our eyes up We kept our eyes down And they blinked, and they blinked. Eyes, eyes, good afternoon! We are not too lazy to wake up! Right ear with palm, Left ear with palm All ironed, guys, And did you tug a little? Ears, ears, good afternoon! We are not too lazy to wake up! Right cheek with your palm, Left cheek with palm All ironed, guys, And did you clap a little? Cheeks, cheeks, good afternoon! We are not too lazy to wake up! Let's play with the right handle, Let's play with the left handle - We connect our fingers, And then we disconnect. Pens, pens, good afternoon! We are not too lazy to clap our hands! right leg with palm, Left leg with palm All ironed, guys, And did you drown a little? Legs, legs, good afternoon! We are not too lazy to stomp together! So we'll wake up Wash, get dressed!

Cover your eyes with your palms and stroke them. They look up. They lower their eyes down. They blink. Stroke your right ear with your palm. Stroke your left ear with your palm. They lightly tug at their ears. Stroke your right cheek with your palm. Stroke your left cheek with your palm. They lightly slap themselves on the cheeks. Connect the fingers of both hands, starting with Big. Then disconnect starting from big. Stroke your right leg with your palm. Stroke your left leg with your palm. They stomp their feet, bent at the knees, on beds.

Children get out of bed.

Breathing exercises:

"Walk in the Woods"

(nut). I. p.: lying on your back, arms along the body. 1 - inhale; 2 - exhale - sit with straight legs, hands to toes; 3 - inhale; 4 - exhale, return to IP.

“Here the Christmas tree has bent its green needles.”

“Here is a tall pine tree standing and moving its branches.” I. p.: o.s.,1 - inhale - arms to the sides; 2 - exhale - tilt the body to the right; 3 - inhale - return to standing position; 4 - the same to the left.

The teacher invites the children to walk along the “health” path.

GYMNASTICS AFTER SLEEP (senior group)

November

Complex No. 5

We woke up

(with elements of finger gymnastics)

It is carried out in bed.

Educator.

warm ray of sunshine

He calls everyone to get up.

To wake up better

You can play.

(Children lie down on top of the blankets.)

They sewed shoes for the gnome - Heels together, toes apart, The gnome did not sit still - Heels apart, toes together. The gnome was looking for friends in the oak grove - We looked left and right. The gnome played blind man's buff with the hedgehog - Close your eyes, let's rest. The gnome collected crumbs for the birds We clap our hands loudly. The gnome hid the mouse from the cat - Let's lie quietly for a while. The gentleman returned the cat's glasses - They clenched their fingers into fists. The gnome brought the little squirrel to his mother - The fists are now unclenched. The gnome brought the beetle boots - We stretch our toes. The gnome jumped on cotton clouds We stomp in our beds. Met a gnome centipede - Let's run for fun. The gnome sat down in the soft moss - We took a deep breath. A gnome came out with a harmonica Can we hold our breath? A gnome and an owl hooted at night - Let's exhale in full. The gnome gathered his friends for a visit - Let's wake up soon. The gnome prepared cups, spoons - We pull the arms, we pull the legs.

Connect the heels, spread the toes to the sides. Connect the socks, spread the heels to the sides. Turns the head to the right. They close their eyes. They clap. They lie quietly. The fingers are clenched into varnishes. They unclench their fists. Toes are stretched ed. They stomp their feet. They imitate running. Take a deep breath. Hold your breath. Exhale for a long time. They stretch.

Children get out of bed.

Breathing exercises:

"Geese." While inhaling, bend forward: looking forward and stretching your neck, say“sh-sh-sh.”

"Pump". Taking a breath, bend sharply as you exhale, sliding along your leg with both hands, and say “ssss.”

"Hedgehog". I.p.: sitting, legs together, arms supported behind. Bend your knees and pull them towards your chest. Straighten your legs(“f-f-f”).

Walking along the path of “health”.

Complex No. 6

Save the chick

(using the method of relieving psycho-emotional stress, elements of finger exercises and breathing exercises)

It is carried out first in bed, then in group rooms. Calm music sounds. The teacher approaches each child and strokes his head. Children lie down on top of the blankets.

Educator. Children, imagine that you have in your hands a small helpless chick that has fallen out of the nest. Soy hands (children rub their palms against each other until they turn red and feel warm). Now stretch your arms up. Let the chick sit in your arms. Warm it up - slowly, one finger at a time, form fists, starting with the little finger, and hide the little chick in them. Breathe on it, warming it with your even, calm breathing (inhale - long exhale). Place your fists on your chest, give the chick the kindness of your heart and the warmth of your breath. Now open your palms (children slowly unclench their fists, starting with the thumb), and you will see that the chick has joyfully taken off. Smile at him and he will fly to you (children smile at each other).

Breathing exercise:

"Crow".

"Woodcutter". Shoulders

Walking along the path of “health”.

GYMNASTICS AFTER SLEEP (senior group)

December

Complex No. 7

Getting ready to draw

(using self-massage of hands)

It is carried out in bed.

Educator.

Are all the kids awake?

Has everyone opened their eyes?

Brushes are waiting, pencils,

Albums and coloring books.

To draw beautifully,

I need to stretch my fingers.

"Welcome to me, hands." We will raise our hands to our chests, Come on, let's play with them. Let's shake it better - Happy awakening, hands! “We wash our hands.” Children love to wash their hands And without soap, for fun. If you put them together, The pen will wash the pen. “We wipe it dry.” Hands need to be washed Dry with a towel. We don’t let them be lazy - The three are strongly about each other. “Wake up, little fingers.” Let's make sunflowers From the palms of the sun. We pull every finger, Let it become brighter!

Raise your arms in front of your chest and shake your hands in the air. Children imitate washing their hands. Actively rub your palms against each other, before Feelings of intense warmth and redness. With your right hand, stretch out each finger, starting with the big one, on the left hand, then on right hand.

"Strong fingers."Place your palms together at chest level and, pressing on your fingertips, move them to the right, then to the left. Repeat the pressure twice in each direction.

"Tireless fingers."The position of the hands is the same. The poles are pressed tightly against each other. Spread the bases of your palms to the sides. Repeat five times. Instructions: Do not separate your fingers from each other.

"Look at us."The position of the hands is the same. Alternately move your fingers away. At first all five, then four, three, etc.

"We play with marigolds."Rub the phalanges of the fingers of one hand over the nails of the other. Do the same on the other hand.

“We wash our whole hand.”Using the palm of your right hand, perform circular movements on your left hand from the hands to the shoulder. From the shoulder down - stroking. Do the same on your right hand. Repeat three times on each hand.

"My hands are tired." Shake your relaxed hands in front of your chest, gradually lifting them and moving them to the sides, forward and lowering them down. Repeat four times.

"Hands are resting."Children lie on their backs, arms along the body, relaxed. Calm music is playing. The children rest for a while.

Children get out of bed and dobreathing exercises.

"Epaulettes." I. p.: stand up straight, clenched fists of your hands pressed to your belt. At the moment of a short noisy inhalation through your nose, forcefully push your fists towards the floor, as if doing push-ups from it or throwing something off your hands. At the same time, unclench your fists during the push. At the moment of inhalation, tense your shoulders, stretch your arms into a string (stretch towards the floor), spread your fingers wide. As you exhale, return to i. p.: hands again on the belt, fingers clenched into fists - the exhalation is gone.

"Snowflakes". I. p.: o. s., arms bent at the elbows, palms up("on snowflakes fell on my palm"). Inhale through your nose and blow into your palms, say “fu-fu-fu” (lips with a tube) (“snowflakes flew”).

Walking along the path of “health”.

Complex No. 8

How beautiful we are!

(with elements of breathing exercises and self-massage of the face)

Educator.

It was quiet in the bedroom

But the guys got up.

Open your eyes,

And let's play.

We open the curtains,

High tea is coming soon!

E. Vinogradova

I'm glad everyone is already awake.

(Children take a position - sitting on the bed. Music plays.)

Educator. Now everyone will give themselves a facial massage in order to be cheerful. (Repeat all exercises five to seven times.)

Stroke the cheeks, wings of the nose, forehead from the center to the temples. (Children do the exercise together with the teacher.)

Gently tap with your fingertips on the cheeks, wings of the nose, forehead from the center to the temples, as if compacting the skin of the face so that it is elastic.

Press the index fingers of both hands on the bridge of the nose.

Press the index fingers of both hands on the middle of the eyebrows.

Perform rotational movements clockwise, then counterclockwise with your right index finger on the bridge of your nose.

Perform rotational movements clockwise, then counterclockwise with the index fingers of both hands on the eyebrows.

Press firmly on the curve of the eyebrows from the bridge of the nose to the temples.

Pinch your eyebrows from the bridge of your nose to your temples and back.

Gently and gently stroke your closed eyes, pressing their corners.

Comb your eyelashes - stroke your eyelashes from top to bottom with the fingers of both hands.

Press on the wings of the nose, moving the index fingers of both hands from the bridge of the nose to the nasal sinuses and back.

I. p. - sitting, hands behind head; try to throw your head back while holding it with your hands.

Educator. Well done! Now put your two palms together in front of you, imagine that there is a mirror on them. Look into it. How rosy and beautiful you have become. Now stretch well and smile.

Breathing exercises:

"Balloons". or "sh-sh-sh" (“the ball went down”).

"Tiger on the hunt."

GYMNASTICS AFTER SLEEP (senior group)

January

Complex No. 9

Visiting the sun

(using methods of relieving psycho-emotional stress and self-massage)

It is carried out first in bed, then in a group room. Calm music is playing. The sun is peeking through the windows. The teacher approaches each child and strokes his head.

Educator. Guys, look how light and warm it is in our bedroom.

Do you know why? The sun came to visit us. (The game “Sunny Bunny” is played.)

Educator. A sunbeam looked into your eyes. Close them. He ran further over his face, you gently stroke the Bunny with your palms: on the forehead, on the nose, on the mouth, on the cheeks, on the Chin. Stroke him carefully so as not to scare him away.

Now stroke it on the head, neck, then tummy, arms, legs. He climbed up the collar - pet him there too. He is not mischievous - he just loves to caress you, and you pet him and make friends with him.

Get up and let's play with the sunbeam.

(Children get out of bed.)

"Smile at the sun."I. p. - standing, legs slightly apart, hands on shoulders. Right leg and right arm forward, palm up, smile. Return to u., p. Do the same with the other arm and leg. Return to i. n. Repeat three times; the pace is moderate. Instructions: be careful, carry out the task clearly: act with your right hand and right foot at the same time.

"Playing with the sun."I. p. - sitting, legs bent at the knees, knees clasped with hands. Turn on the buttocks, stepping on your feet, 360°. Return to i. p. Repeat five times; the pace is moderate. Note: Do not use your hands when turning.

"Playing with the sun's rays."I. p. - sitting, legs together, arms down. Spread your legs to the sides, clap your palms on your knees. Return to i. p. Repeat six times; the pace is fast. Instructions: Do not bend your knees.

"Relaxing in the sun" I. p. - lying on your back, legs bent at the knees and pressed to the chest. Roll 1 right side. Return to i. n. Roll onto your left side. Return to i. p. Perform 3 times in each direction; the pace is moderate.

Walking along a health path.

Breathing exercises:

"Crow". I. p.: o. With. Inhale through your nose, raise your arms up to your sides. Squatting, lower your hands to your head, saying “kar-kar-kar.”

"Woodcutter". Hands clasped above head in a “lock”, feet apart Shoulders (raising your arms up, take a deep breath through your nose), as you exhale, bend your torso forward while lowering your arms and saying “wow!”

(Hardening procedures are carried out.)

Complex No. 10

Friendly guys

We all woke up together Smiled, stretched, Breathed deftly Buzz loudly (ooh-ooh-ooh) Raise your shoulders like grasshoppers in the grass. 1,2,3,4 – move our legs 1,2,3,4 – clap hands Extend your arms wider 1,2,3,4 Bent over 3.4, And we turned the pedals Turn on your tummy Bend the back strongly. We bend harder To be healthier We're getting higher We reach the roof with our hands We're up 1.2 by two counts 3.4 – hands down

Movements corresponding to the text. They breathe through their nose. Vigorous shoulder movements up down. Feet towards yourself, away from you. Hand clapping. Bend and extend your arms to the sides For every account. Bend forward touching your feet hands. Bike. Boat. Lying on your stomach, arms forward, Stretch. They get out of bed.

Walking along the health path.

Breathing exercises:

"Cockerel." As you inhale, rise on your toes, pull your head forward, raise your arms to the sides, and move them back. As you exhale, slap yourself on the thighs (“cuckoo-ka-re-ku”).

"Crow". I. p.: o. With. Inhale through your nose, raise your arms up to your sides. Squatting, lower your hands to your head, saying “kar-kar-kar.”

GYMNASTICS AFTER SLEEP (senior group)

February

Complex No. 11

Snowflakes

Before the children wake up, the teacher places pieces of cotton wool on the edge of the pillow. The children woke up and sat up in their beds.

The teacher reads a poem:

Light - fluffy Snowflake white, How clean How brave Dear distant Easy to carry Not into the azure sky, Begs to go to earth. But here it ends The road is long, Touches the earth Crystal star. With its coolness She will cool us down By magical power Will lift your spirit in the morning. Snowflake white, Lies, sways, Only the wind is with her I was able to have fun. We don't understand fate The stars are beauties, But we can play with her, I really like it. We will take it carefully Your snowflake Let's put it all down In your basket. It's time for us all to go Dear wet, To get there again To a cold country.

The children have a piece of cotton wool in their palm, they carefully they are looking at her. Children blow on the cotton wool so that it rises up and some Time is trying to keep it in the air. The cotton wool remains in the children's palms. Children hold cotton wool in their palms and take turns doing swinging movements, now with the left hand, now with the right. Children place cotton wool on their stomachs and inhale and exhale sharply. belly. Vata lies on the stomach, and children with their arms and legs Perform a scissors movement. Children, holding cotton wool in their hands, get out of bed and put it down in the teacher's basket. Children

Breathing exercises:

“Hug your shoulders.” I. p.: o. p., arms are bent at the elbows and raised to shoulder level with the hands facing each other. At the moment of a short noisy inhalation through the nose, we throw our hands towards each other, as if hugging ourselves by the shoulders.

"Slug". Walk with your knees high. For 2 steps - inhale, for 4-6 steps - exhale. Exhaling, say"sh-sh-sh-she."

Complex No. 12

Giant and mouse

Shh! Quiet! Listen up guys! Once upon a time there lived a giant alone. In his sleep he sighed as much as he could, And he swallowed the mouse - alive! The poor guy ran to the doctor: - I ate a mouse! I am not kidding! There was a doctor who was the smartest man, He looked sternly from under his eyelids Open your mouth, say "Ah" Now let's feel the sides, Let's lightly stroke the belly Let's bend our knees and relax, But apparently we can’t cope with a mouse. Get up! Why are you sitting? Go invite the cat. But the cat was cunning And hugged the giant We walked along a small path, Stepped over the bumps Sit down. We got up. They ran away. But a mouse is no more stupid than a cat, Hid secretly under a mound They looked for her everywhere But they couldn’t find it.

Take a deep breath with your entire chest. Swallowing movements. Lying in bed, children perform a “bicycle”. Stroking your temples with your index finger. Facial expression “stern look”. They make the sound a-a-a-a-a. They touch their sides. Circular movements of the palm in a clockwise direction On the stomach. Bend and straighten your legs at the knees. Children get up and go to the health track. Wrap your arms around yourself (hug) They are walking along the health path. Step over objects. Sit down.

Breathing exercises:

"Candle". I.p.: o.s., hands clasped in a “lock”, thumbs up (“the candle is burning”). Inhale through your nose and blow on your thumbs, saying “fu-fu-fu” (“let’s blow out the candle”).

"Crane". I.p.: o.s. Inhale, raise your right leg, slightly bent at the knee, arms to the sides, down, say “ur-r-r.” Do the same with your left foot.

GYMNASTICS AFTER SLEEP (senior group)

March

Complex No. 13

To wake up completely Tick-tock, tick-tock All clocks go like this: Tick ​​tock, tick tock. Look quickly, what time is it? The clock says to rise now, To wake up completely Need to stretch. Inhale through your nose and exhale through your mouth. Breathe deeply with your belly To become strong and agile, Let's start training. We pulled up our socks Three claps on the knees Straightened up and stretched Hands up - stretching, And now they're back on the floor We also stretch our back, We bend it back and forth Turn by turn Let's go to the path We do the exercises For exercise and fun. And then the steps are in place We do it slowly We raise our legs higher, And like a heron, we lower To catch food in the water The heron needs to bend down Finally woke up And they smiled at each other!

Lying down, children perform a head tilt, then To one, then to the other shoulder. Hand to forehead, “check the time.” Hands up stretching. Inhale raise the chest, exhale lower. As you inhale, raise your stomach, and the exhalation is lowered. Bend and straighten your arms towards your shoulders, sides. Movements according to the text. They stand near the beds. Hands on the waist, bending back and forth. Hands on the belt, circular movements body and walk along the wellness area Path. Exercises with objects suggested teacher Walking in place. They sharply raise one or the other leg, bent at the knee. Bend over and touch with your right hand left leg and vice versa.

Breathing exercise:

“I’ll grow big.”

Complex No. 14

Spring

The bear crawled out of the den, I looked around on the threshold. He stretched out of sleep Spring has come to us again To quickly gain strength, He twirled his legs The bear scratched behind his ear, Wagged his tail slightly Leaned back and forth And barely with my feet He goes out the door. A bear is walking through the forest, This bear is looking for honey. He is hungry, sad, Conversation with spring: “Tell me, spring, Where can I get more honey? I see stumps, roots, There is no honey, no grass..." The bear waved his arms Like dispersing clouds. Drives them back and forth, Well, he won’t find any honey. He squatted lower, deeper, I found a swarm of bees, But the bee family She chased the bear away.

Lying in bed, throw the blanket to the side, turn head right, left Hands up - stretched Bicycle movement Imitate the movement of a bear According to the text. Bends from a lying position. They get out of bed. Walking in place, turning your head to the right and left. They walk out of the bedroom at a bearish pace and growl. They are walking along the health path. They walk, bend over, and look in, “looking for honey.” Rotate with straight arms back and forth Sit down and stand up They run away.

Breathing exercises:

"Stork". As you inhale, raise your arms to the sides. Bring the leg bent at the knee proudly forward and fix it. As you exhale, take a step. Lower your leg and arms while saying“sh-sh-sh.”

"Mill". Inhale and rotate with straight arms,pronouncing “zhr-r-r”.

GYMNASTICS AFTER SLEEP (senior group)

April

Complex No. 15

Hike

We're ready to go We're ready to go Raise your legs higher. Birds learn to fly Flutter your wings smoothly. Took a deep breath Let's go on a hike. Let's fly, fly, And they sat down quietly on the ground. We soared under the clouds, And the earth is not visible to us, Leaned forward Who gets the socks? We place our hands in front of our chests. We will develop them sharply. With a turn one, two, three, Don't be idle, watch! We squat - one, two, one, Let's stretch our legs now. They sat down and stood up, sat down and stood up. We're ready to go We'll start walking Let's stretch our legs. We are actively relaxing Now we stand up, now we squat, One two three four five, This is how you should rest. Now let's turn our heads - The brain will work better. We twist our body vigorously, This is also a nice holiday. We got tired during the hike, Let's land in the swamp.

Lying down, raise and smoothly lower your legs Hands to shoulders, flapping "wings" Deep breath, exhale. They get out of bed, swing their arms and squat down. They stood up and waved their arms like “wings.” Bend over with your toes touching. Hand jerks in front of chest Movements in accordance with the text. They are walking along the health path. Squats Circular head rotations Circular movements of the body

Breathing exercises:

"Lotus". I. p.: sitting cross-legged, shoulders slightly pulled back, head raised, hands resting with the back of the hand on the knees, index and thumbs closed in rings. Inhale through the diaphragm (shoulders do not rise), imagine a stream of air penetrating the entire spine to the top of the head, exhale slowly through the mouth (can be done with eyes closed).

"Train".

Complex No. 16

Gymnastics in bed.


3. Make fists with your fingers.


6. Put your hands down.




11. Pull both legs together.
12. Bend over.
13. Sat down.


Prevention of flat feet.
Walking barefoot along the health path.

Breathing exercises:
"Hanger." I. p.: o. p., look straight ahead. Slightly tilt your head to the right, your right ear goes to your right shoulder - take two short noisy breaths through your nose. Then tilt your head slightly to the left, the left ear goes to the left shoulder - also inhale (“the ear and the shoulder say hello”).

"Balloons".Perform while walking around the site. 1 - arms to the sides, up, inhale through the nose, clap your hands (“the ball burst”); 2 - arms to the sides, down, saying “s-s-o” or "sh-sh-sh" (“the ball went down”).

GYMNASTICS AFTER SLEEP (senior group)

May

Complex No. 17

Green verses

All the edges are turning green, The pond is turning green. And green frogs Songs are sung Kva-kva-kva-kva Christmas tree-sheaf of green candles Moss green floor And a green grasshopper I started a song... Above the green roof of the house The green oak is sleeping, Two green gnomes Sat between the pipes And plucking a green leaf, The younger dwarf whispers: “See? Little red fox, Walks under the window. Why isn't it green? It’s May now... May!” The older gnome yawns sleepily: “Tsiz! Don't pester" Along the green path, We walk barefoot And green leaves We're bringing it home

Children, lying on their backs, take turns, then the left, then the right hand to the sides. Hands depict a Christmas tree. Hands depict the surface of the floor. Depict playing the violin Closed hands over head "roof" They closed their eyes and “slept.” We sat up in bed. Simulates plucking leaves. Children pronounce the words of the text in a whisper. This line is said out loud. Children yawn, making the sound ah-ah-ah. They threaten with their index finger, stand up with beds and go out to the group. They walk barefoot on the carpet, the teacher gives various tasks. Raise up the collected bouquets And they admire them.

Breathing exercises:"Walk in the Woods"

“In a hanging cradle in the summer, a forest dweller sleeps”(nut). I. p.: lying on your back, arms along the body. 1 - inhale; 2 - exhale - sit with straight legs, hands to toes; 3 - inhale; 4 - exhale, return to i. P.

« Here the Christmas tree has bent its green needles.”I. p.: legs apart, arms down, hands to the sides. 1 - inhale; 2 - exhale - tilt the body forward; 3-4 breaths - return to i.p. - exhale.

“Here is a tall pine tree standing and moving its branches.”. I. p.: o. p.,1 - inhale - arms to the sides; 2 - exhale - tilt the body to the right; 3 - inhale - return to i. P.; 4 - the same to the left.

Complex No. 18

Let's walk through the forest together

Up hand and down hand. They pulled them lightly. We quickly changed hands! We're not bored today. We're getting ready to go, Let's stretch our legs We walk through the forest together, We are not in a hurry, we are not lagging behind. Here we go out into the meadow, A thousand flowers around! Here is a chamomile, a cornflower, Lungwort, porridge, clover. The carpet is spread out, Both right and left. See, the butterfly is flying, Counting flowers in the meadow. - One two three four five, Counting them is impossible! In a day, in two and in a month... Six seven eight nine ten. Even the wise bee I couldn't count! Hands stretched to the sky, The spine was stretched. Along the path barefoot, We will run home. We walked through the forest for a long time, And we were a little tired. Let's rest and hit the road again, Important things await us.

One straight hand up, the other down, change with a jerk Hands. Bicycle movement. They get out of bed, walking in place. Tilts imitate picking flowers. Imitates the flight of a butterfly. They count with their index finger. Clap your hands. They wave their winged arms. Stretch, arms up. They are walking along the health path.

Breathing exercises:

"Balloons".Perform while walking around the site. 1 - arms to the sides, up, inhale through the nose, clap your hands (“the ball burst”); 2 - arms to the sides, down, saying “s-s-o” or "sh-sh-sh" (“the ball went down”).

“We breathe with our bellies.”Hands on the stomach - inhale and exhale through the nose. Hands behind your back - inhale and exhale through your nose.

GYMNASTICS AFTER SLEEP (senior group)

June

Complex No. 19

Gymnastics in bed.
"Stretching" I. p. – from the “lying on your back” position in bed.
1. As you inhale, the left leg stretches the heel forward along the bed, and the left arm stretches upward along the body. Breathing is held, legs and arms are stretched as much as possible. As you exhale, relaxing, the child says: “id-d-da-a-a-a.”
2. The right leg stretches the heel forward along the bed, and the right arm goes up, along the body - inhale. After holding your breath, as you exhale, pronounce “pin-gal-la-a.”
3.Both legs are stretched with their heels forward along the bed, both arms are stretched up along the body. Hold your breath and, as you exhale, slowly say “su-shum-m-m-na.”
Prevention of flat feet.
Physical education minute.
Stand on one leg
If you are a persistent soldier,
Left leg to chest,
Look, don't fall!
Now stand on the left,
If you are a brave soldier.
Walking barefoot along the health path.
Prevention of postural disorders.
Walking with a flat toy lying on your head. Hands on the belt, back straight, look straight. “Walk without dropping the toy.” (1-2 min.)

Breathing exercises:
“Let’s blow on your shoulder.”I. p.: o. s., look straight ahead, hands on your belt. Inhale through your nose and turn your head to the right side, exhale (lips through a tube) - blow onto your shoulder. Do the same on the left side.

"The flower is blooming."I. p.: standing, hands on the back of the head, elbows together (unopened bud). Slowly rise on your toes, pull your arms up and to the sides - inhale (“the flower opens”), return to the i.p. (exhalation).

Complex No. 20

Forest walk

To begin with, you and I Turn your head We raise our hands up Smoothly lower down. We pull them up again, And we lower it down together. We need to stretch our shoulders, One two three four five, And now we are all together, We went to the forest to pick mushrooms, Squatted, squatted, A white mushroom was found in the grass. Honey mushrooms grow on the stump, Lean towards them guys Bend over, one, two, three, Put them in a basket! There's a nut on the tree. Who will jump the highest? If you want to reach out You need to bend your back We're going for firewood And we carry a saw with us, Together we saw a log, It's very thick. To light the stove, There's a lot to cut. So that the firewood gets into the stove. We will cut them into planks. Now let's collect them, And we'll take it to the barn. After hard work You always need to rest. We came to the forest meadow, We raise our legs higher. Through bushes and hummocks, Through branches and stumps. Everyone was walking so happily Didn't stumble, didn't fall, We're flushed from the walk, They sat down to drink some milk.

Lying in bed, turn your head to the left, To the right in the text. Hands pressed to the body, raise and we lower our shoulders. They stand near the beds. Squats, hands on waist. Bend forward. Hands on the belt, jumping in place. Hands on the belt, bend back. They leave the bedroom and walk along health path. Depict the movement of the “sawmillers”. Children "chop wood." They bent down and “collected”. They wipe the sweat from their forehead with their hand. They walk with their knees raised high. Children walk, stepping over objects, Spread out on the floor.

Breathing exercises:

“I’ll grow big.”I. p.: feet together, hands down. Rising on your toes, pull your arms up (inhale). Lowering your entire foot, exhale “uh-uh-h.”

"Angry hedgehog."Bend as low as possible, clasp your chest with your hands, lower your head, making the sound of an angry hedgehog“p-f-f-f-r-r.”

GYMNASTICS AFTER SLEEP (senior group)

July

Complex No. 21

Exercise doesn't let you get bored, We're starting to wake up And do exercises. Hands up, take a breath, We release on the count of three, Raise our hands high Breathe smoothly and easily We need to stretch our legs One two three four five It's like we're running And let's make noise with our feet They turned sharply on their side, Reached to the knee, To the other side - We also do it freely and easily. Here in bed we warmed up, Quietly, let's get up together, And with a free gait We'll go to the bedroom, Hands hidden behind back Bent over three or four We sat down, stood up, sat down, stood up, They ran along the path. There are obstacles on the path We will take the barricades. Raise your legs higher Don't rush, don't lag behind. Arms, legs and stomach, Exercise doesn't let you get bored.

Full lungs are taken in through the nose air and three counts sharp Movements release him. Calm, even breathing. Toes from yourself, towards you. Bicycle movement. The forehead touches the knee. The same. They walk around their beds. Bend forward - straighten up. They are walking along the health path.

Breathing exercises:

"Balloons".Perform while walking around the site. 1 - arms to the sides, up, inhale through the nose, clap your hands (“the ball burst”); 2 - arms to the sides, down, saying “s-s-o” or "sh-sh-sh" (“the ball went down”).

"Train". Walk, imitating the movement of the wheels of a steam locomotive with bent arms, and say “chuh-chuh-chuh.”

Complex No. 22

Gymnastics in bed.
1. Inhale calmly and exhale with full breath.
2. Wiggle your fingers and toes.
3. Make fists with your fingers.
4. Bend your elbows and lift them above your head, locking them together.
5. Stretch your whole body well, causing an artificial yawn.
6. Put your hands down.
7. Rub your palms until warm.
8. “Wash” your face and neck with warm palms.
9. Pull your right leg with your heel, toes towards you.
10. Pull your left leg with your heel, toes towards you.
11. Pull both legs together.
12. Bend over.
13. Sat down.
14. Clasp your hands and stretch, turning your palms up.
15. Mentally wish all your family, friends, health, goodness and joy, good mood.
Prevention of flat feet. Walking along the health path.

Breathing exercises:
"Tiger on the hunt." Walking around the site, put your right (left) leg forward, place your two hands with your palms on your knee, arching your back. Take two to four sharp breaths, head raised (“tiger is looking for prey”).

"Hello Sunshine".I. p.: feet shoulder-width apart, hands behind your back. Slowly raise your arms up, sliding along your body, arms to the side, lift your head up (inhale), slowly return to i. P..

GYMNASTICS AFTER SLEEP (senior group)

August

Complex No. 23

Guys

(with elements of breathing exercises)

It is carried out in bed.

"Woke up." I. p. - lying on your back. Stretch your whole body in bed, stretch your arms above your head and point your toes down. Stretch - inhale, relax - exhale. Repeat five times; the pace is slow.

"Red Ears" I. p. - lying on your back. Rub your ears until they become red and feel warm (30-60 s). Each child performs at an individual pace.

"Funny belly."I. p. - lying on your back, hands on your stomach. Inhale - tense the abdominal wall, stick out your stomach. Exhale - draw in your stomach. Return to i. p. Repeat five to seven times; the pace is slow. Directions: inhale through the nose, exhale through the mouth.

“Stretching the spine.”I. p. - lying on your back, arms along the body. Pull your knees towards your stomach, clasp them with your hands. Reach your forehead towards your knees for a count of ten. Return to i. p. Repeat five times; those are moderate.

“Oh, those fingers.”Rub your fingers for redness and a feeling of warmth. Boys begin to complete the task with their left hand, girls with their right.

"Let's breathe."I. p. - lying on your back, hands on the chest of the cage. Inhale through the nose - the chest expands. Exhale - noisily, through the nose. Repeat five to seven times at a moderate pace.

"Bowed in." I. p. - lying on your back, arms along the body. Bend your body - inhale. Return to i. p. - exhale. Repeat five times; the pace is moderate.

"We're playing." I. p. - sitting on the bed. Take your right foot in your hands. Use the fist of your left hand to rub your foot until it becomes red and feels warm. Return to i. n. I did the same with the left foot. Each child completes the exercise at an individual pace.

"Morse code". Inhalation and exhalation occurs through the nose while pronouncing the sound [m]. As you exhale, alternately tap the wings of your nose with your fingers.

Walking along the path of “health”.

Complex No. 24

Summer sandal

Summer, summer - sandal, Show me your palms. We lower them easily. Raise your legs high One - raise, two - lower, Three, four - don’t be sad - smiled We have grown up over the summer: They grew up and got tanned, Swimmed in the river, on the sea, And they played in the open: In "Cat and Mouse", "Leapfrog" And your favorite game We went to the forest and went on a hike, Noticed the day "sunset" Watching the flowers And how the bees kept buzzing: In the meadow, among the flowers, We did a warm-up Porridge, poppy and cornflower Tilt the back A fresh breeze blew Clouds rolled in And no one knows why The weeping rain poured down Drip-drip, drip-drip, Wet paths, We are not afraid of rain Stretch your legs The rain came and went, The sun in the whole world - Both adults and children. Summer, summer-sandal, Show me the way home.

Raise your arms up, palms away from you, and twirl them. Hands along the body. Both legs are lifted simultaneously 15-20 cm from beds. They stroke their belly. We turned over on our stomachs. Swimming movements with arms and legs in bed Sat up in bed Bend forward, touching your toes with your hands. They get out of bed and make the sound w-w-w Hands on the belt, bending forward Blowing to represent the wind With a finger on the palm, beat out the rhythm of the rain. Walking along a health path with obstacles They say “thank you” to the rain,

Breathing exercise:

"Ears". I. p.: o.s., look straight ahead. Tilt slightly head to the right, the right ear goes to the right shoulder - short noisy breath nose. Then tilt your head slightly to the left, left ear goes to the left shoulder - also inhale. Standing straight and looking straight ahead, How would mentally say to someone: “Ay-ay-ay! How not ashamed!" Exhalation goes away passively between breaths.

CARD INDEX

CORRECTIVE EXERCISES FOR PRESCHOOL CHILDREN

1. “Rocking chair”

Goals: improving the function of the vestibular apparatus, strengthening the ligamentous-muscular apparatus of the trunk and limbs.

Bear cubs were playing in a forest clearing, swinging funny on their backs. Let's try to swing like that too!

I.p.: lie on your back, legs together. Bend your legs, press your knees to your chest and clasp your knees with your hands. Rock on your back to the right, left. Pause. Repeat 3 times.

2. "Starfish"

Goals: formation of correct posture, improvement of coordination of movements.

IP: lying on your stomach, raise your arms and legs to the sides.

You are a starfish! Rock on the waves.

3. "The Steadfast Tin Soldier"

Goals: development of the ability to maintain balance, formation of correct posture, strengthening of the ligamentous-muscular apparatus of the torso and limbs.

A boat is floating on the river, and in it is a tin soldier. Suddenly a sharp wind blew and the rocking began. But nothing is scary for the tin soldier. Do you want to become as resilient and strong as the tin soldier?

I.p.: kneel down, press your hands tightly to your body. Bend back as low as possible, keep your back straight, and then straighten up. Repeat 3 times. Sit on your heels and relax.

4. "Airplane"

Goals:

IP: sitting, legs together, hands on the floor. Raise your legs up, spread your arms to the sides - “airplanes fly.” Hold the pose for 5-10 seconds, then rest. Repeat 3 times.

5. "Heron"

Goals: improving the function of the vestibular system, strengthening the musculoskeletal system.

IP: standing on your right leg, bend your left leg at the knee, arms slightly to the sides, and stand like that for a little while. Then on the left leg. Repeat 3-4 times.

When the heron sleeps at night,

Stands on one leg.

Would you like to know:

Is it difficult for a heron to stand like that?

And for this we are together

You need to do this pose.

(2nd option: lift the leg, bent at the knee, forward, up, at an angle.)

It's very difficult to stand like that

Don't put your feet on the floor,

And don't fall, don't sway,

Don't hold on to your neighbor

6. "Stretching"

Goals:

I.p.: lying on your back, pull your left leg with your heel forward, and stretch your left arm back behind your head along your torso. Do the same with the other leg and arm. Then with both legs and arms together.

7. “Oh, palms, you palms!”

Goals: formation of correct posture, coordination of movements of the upper limbs.

I.p.: stand up straight and, placing your hands behind your back, join your palms. Then, turning your folded hands with your fingers up, position your hands so that the little fingers touch the spine along the entire length. Elbows need to be raised, back straight, shoulders back.

Hold the pose and say:

“Oh, palms, you palms!

We'll hide you behind our backs!

It's important for your posture, that's for sure!

Without embellishment!

Slowly lower your arms down, shake your hands and exhale calmly.

8. "Carousel"

Goals: improving vestibular function, strengthening the musculoskeletal system.

I.p.: sit on the floor, raise your straight legs up. Leaning your hands on the floor, turn around yourself with your hands. The carousel spun.

9. "Rock the Baby"

Goals: strengthening the muscular corset of the spine and the muscles of the pelvic girdle.

IP: sitting, raise your foot to your chest, hug it with your arms. Rock the “baby” by touching your forehead to your knee and foot.

10. “Bear Dance”

Goals: strengthening the muscles of the lower extremities and the muscular corset of the spine.

Imagine that you are little bear cubs and decide to dance.

I.p. - o.s: put your hands on your belt, perform half squats. The pace is average.

11. "Bird"

Goals: development of coordination and speed of movements in large and small muscle groups, strengthening the muscular corset of the spine.

IP: lying on your stomach, raise your arms up, to the sides, bend over. Flapping your arms like a bird's wings. We took off. Lie on your stomach, lower your arms. Pause, rest. Then continue the “flight”. Repeat 2-3 times.

12. "Locomotive"

Goals: formation of correct posture, strengthening the ligamentous-muscular system of the torso and lower extremities.

IP: sitting, legs slightly bent at the knees, and arms at the elbows pressed slightly to the body. Go! We move forward along the floor, helping only with our feet. The hands perform circular movements, imitating the rotational movements of wheels. Stop after 2-3 minutes, pause, then continue moving. (2nd option: move backwards.)

13. “Frogs” (“Little Frogs”)

Goals: formation of correct posture,

Here are the frogs along the path

They jump with their legs stretched out.

Kwa-kwa-kwa!

They jump with their legs stretched out!

I.p.: get on all fours, sit down, touch the floor with your fingers. Knees apart, hands between knees. Jump up and return to SP. (Second option: moving forward).

Among the trees, in the swamp,

The little frogs have their own home.

Here are the frogs along the path

They jump with their legs stretched out.

Kva-kva-kva, kva-kva-kva,

They jump without sparing their legs.

14. "Little Bridge"

Goals: strengthening the muscular corset of the spine, ligamentous-muscular apparatus of the legs and arms.

The hedgehogs were walking through the forest. There is a stream in front of them.

How can they get across it? Let's help them: build bridges across the stream.

I.p.: lie on your back, without lifting your shoulders and feet off the floor, raise your torso. Use the palms of your hands, bent at the elbows, to support your back. Hold, hold your back until the hedgehogs run to the other side. Now the hedgehogs have moved over, and we will rest. Repeat 3 times.

15. "Scissors"

Goals: strengthening the muscles of the lower extremities involved in the formation of the arch of the foot.

Let's imagine that our legs are scissors.

I.p.: lying on your stomach, alternately lift your straight legs up and down. For the scissors to cut well, the legs must be straight. Lie on your back and rest. Repeat 3 times. (Second option: i.p. - lying on your back.)

16. "Kayaking"

Goals: strengthening the muscular corset of the spine, ligamentous-muscular apparatus of the legs and arms.

IP: sitting on the floor, legs slightly bent at the knees, arms extended forward. Lie on your back and try to sit up slowly without using your hands and lie down again. Let's swim! Repeat 5 times.

17. "Caterpillar"

Goals: formation of correct posture, development of coordination of movements in large muscle groups of the arms and legs.

I.p.: get on all fours, pull your knees to your hands, without lifting your feet from the floor. And then move both hands forward at the same time, as far as possible. This is how the caterpillar moves in search of food. And now you are all caterpillars. Let's crawl!

18. "Giants and Dwarves"

Goals:

Walking around the hall. “Giants” - walk on tiptoes, hands up. “Dwarfs” - walk in a half-squat, hands on your belt. Back straight!

19. “Everyone plays sports”

Goals: formation of coordination of movements, strengthening of the muscular corset of the spine.

The little frog is jumping: Bend your arms at the elbows, bend to the sides,

Kwa-kwa-kwa! Clench and unclench your fingers into fists.

A duckling swims: Imitate swimming.

Quack-quack-quack! Clench and unclench your straight fingers.

Everyone around is trying, One hand up, the other down.

They play sports. Change the position of your hands.

Little squirrel:Jumping up.

Skok-skok-skok!Jumping in place, forward and backward.

From branch to branch:One hand up, the other down.

Jump-jump, jump-jump!Change the position of your hands.

Everyone around is trying

They play sports.

20. “Hedgehog with hedgehogs”

Goals: developing the skill of correct posture, strengthening the muscles of the torso, upper and lower extremities.

Under a huge pine treeRunning on your toes.

In a clearing, in a forest,Pronounce the sounds [frrfrrfrr].

Where is the pile of leaves lying?Running in a half squat on your toes,

A hedgehog runs with its hedgehogs.hands resting on hips, back round

We'll look around everything,

Let's sit on the stumps,Squat down, stretching your neck up.

And then we’ll all sit down togetherSit down with emphasis on your hands,

And we'll show you all the needleshead down, back round

They showed, they showed "We show the needles."

And everyone ran home.Running on your toes.

21. “Airplane - airplane”

Goals:

Samoletik - airplaneExtend your arms to the sides, palms up.

Takes flight.Make a right turn

Zhu, zhu, zhu,and pronounce the sound [zh].

I'll stand and rest.Stand up straight, lower your arms, pause.

I'll fly to the leftRaise your head - inhale; make a left turn

Zhu, zhu, zhu, exhale to the sound [zh].

I'll stand and rest.Stand up straight and lower your hands - pause.

22. “Mouse and Bear”

Goals: strengthening the muscles of the upper and lower extremities, developing correct posture, improving coordination of movements.

The bear has a huge house.Straighten up, stand on your toes, raise your arms up, stretch, look at your hands - inhale.

The mouse is very small.Sit down, clasp your knees with your hands and lower your head

-exhale while pronouncing a sound (w)

The mouse walks

Visiting Mishka

He won't get to her.

23. "Kitty"

Goals: strengthening the muscular corset of the spine.

I.p.: stand on all fours with support on your knees and hands. “The cat is angry” - round the back, lower the head as low as possible. “Kind, affectionate cat” - bend your back, raise your head.

24. “Spruce, Christmas tree, Christmas tree”

Goals: education and formation of correct posture, strengthening the ligamentous-muscular system of the torso and limbs, training attention.

There are tall spruce trees in the forest. Stand up straight, like these slender spruce trees, pull yourself up, straighten up. (Head, torso, legs - straight, spread your arms, "branches", slightly to the sides, palms forward.) Let's go further into the forest, see if the tall spruce tree has sisters? So the sisters ate Christmas trees. They are shorter, but just as slender. (Adopt the correct posture, but in a half-squat.) Let's go, let's look for more Christmas tree sisters. Here they are - very small. But also remote: beautiful and also slender. (Squat down, head and back straight, hands with palms slightly spread to the sides.)

25. "Swallow"

Goals: formation of movement coordination,

I.p. - o.s: stand straight, raise your right (left) leg back up, arms to the sides, tilt your torso slightly forward, raise your head. Hold for 1-2 s, then return to IP. Repeat the same with the left leg.

26. “Walk Sideways”

Goals: education and formation of the skill of correct posture, development of coordination of movements, strengthening the muscular corset of the spine and the muscular system of the feet.

I.p. - o.s: take the correct posture, a bag of sand on your head. Walking sideways with an extra step (right, left).

27. "Corner"

Goals:

I.p.: lying on your back, stretch out your closed legs. Raise your legs and head at the same time and hold for 1-2 seconds, your back pressed to the carpet.

(Second option: the back is lifted off the floor and raised along with the head.)

28. “Kach-kach”

Goals: strengthening the ligamentous-muscular apparatus of the foot; increased range of motion in the ankles, joints of the feet, and toes.

IP: lying or sitting on the floor, legs shoulder-width apart (extend). Bend and straighten your feet - right, left, up, down. Accompany the movements with the words “kach-kach”.

29. “We sat cross-legged...”

Goals:

We sat cross-legged, drank tea and ate sushi. They drank, drank, ate, ate, and barely made it through.

IP: sitting, legs curled up, hands resting under the chin. Move your head and torso from side to side.

30. "Sitting football"

Goals: strengthening the muscular corset of the spine and muscles of the lower extremities.

IP: sitting on the floor, legs bent at the knees and pressed to the stomach. Move your legs forward to throw the ball to the child sitting opposite you. He catches it with his hands and then sharply throws the ball to his partner with his feet. (Options: catch the thrown ball with your feet, roll it with one foot or the other, knock down the pins with the ball, which are at an equal distance between the players.) After the game, the presenter invites the children to lie on their backs, raise their arms and stretch. Then turn onto your stomach and stretch again (raise your head and look forward).

31. "Turtles"

Goals:

I.p.: stand on all fours with support on your knees and hands. Move forward, simultaneously moving your right arm, left leg, then left arm, right leg. The back is straight, the head is raised.

32. "Geese"

Goals: strengthening the muscular corset of the spine and muscles of the lower extremities.

I.p. - o.s: standing, then squatting, goose-stepping, hands on knees. Keep your back straight.

33. "Goslings"

Goals: elimination and compensation of postural deformation, strengthening the muscular corset of the spine and muscles of the lower extremities.

Geese stretch their necks.

I.p. - OS: feet shoulder-width apart, hands behind your back, stretch your neck - muscles are tense.

Geese, geese!

Leaning forward, nodding your head.

Ga-ga-ga.

Are you thirsty?

Neck muscles are relaxed, arch your back

Yes Yes Yes!

Geese, geese, here's the water!

Hands up behind your back, lean forward, keep your head straight.

34. “The hedgehog stretched out and curled up”

Goals: improving the function of the vestibular apparatus, strengthening the muscular corset of the spine, muscles of the upper and lower extremities.

IP: lying on the carpet, raise your hands behind your head and stretch out as much as possible. Then, raising the upper body to the knees, bend forward, i.e. group, clasp your legs under your knees (hedgehog curled up). Repeat 2-6 times. Lie down and relax between each repetition.

35. "Bird"

Goals: formation of correct posture, strengthening the muscular corset of the spine, development of coordination of movements in large muscle groups of the upper and lower extremities.

I.p.: sitting on the carpet, legs crossed and arms bent at the elbows, while touching the shoulders (“wings”) with your fingers. The back is straight. Pull your elbows as close to your body as possible and pull them back. Raise your arms up and swing your arms. Then stand up and jump gently on your toes - “the bird is looking for grains.”

36. "Get your wand"

Goals: strengthening the muscles of the lower extremities and the muscles involved in the formation of the arch of the foot.

IP: lying on the carpet, legs bent at the knees. Raise your legs and press them to your chest. Then reach the gymnastic stick with straight legs. The stick is at a height of 30-35 cm.

37. "Ring the bell"

Goals: strengthening the muscular corset of the spine, developing coordination of movements in large muscle groups of the upper and lower extremities.

Run in a straight line to the bell: run up to the hanging bell and, jumping, reach it with your hand so that it rings.

38. "Lion in the Circus"

Goals: formation of correct posture, strengthening the muscular corset of the spine, development of coordination of movements in large muscle groups of the upper and lower extremities.

The child rolls the ball into the vertical hoop and climbs through on his own, bending his back and raising his head forward.

39. "Swing"

Goals: strengthening the muscles of the lower extremities and the muscles involved in the formation of the arch of the foot.

IP: squatting. Spring in the knees and ankles, sway at the count of the leader.

40. "Airplane"

Goals: strengthening the muscles of the trunk, a gentle effect on the functions of the vestibular apparatus, developing the skill of correct posture.

I.p. - o.s: spread your arms to the sides and raise them at shoulder level. Perform sideways turns with your feet shoulder-width apart. (Second option: heels together, toes apart, hands on the waist, sit down, spread your arms to the sides. Return to standing position)

41. “Listen carefully”

Goals: strengthening the muscles of the trunk, upper and lower extremities, a gentle effect on the functions of the vestibular apparatus, developing the skill of correct posture.

Walking around the hall performing movements at the leader’s signal. On the word “stump” - get down on one knee, lowering your head and arms, then stand up and continue walking. At the word “Christmas tree” - stop and move your lowered arms away from your body, taking the correct posture. At the word “sheaf” - stop and raise your hands up, bringing them together above your head. Monitor correct posture.

42. “We wear hats”

Goals: formation of the skill of correct posture, strengthening of the muscular corset of the spine, development of coordination of movements.

Place a light weight on your head - a “hat”. Monitor your posture, head straight, shoulders at the same level, parallel to the floor, arms resting calmly along the body. Walk around the room maintaining correct posture.

43. “Kalachi”

Goals: strengthening the muscular corset of the spine, abdominal muscles, lower and upper extremities, developing coordination of movements.

Kachi-kachi-kachi-kach.

Make it, my friend, a roll.

IP: sitting on the floor, arms supported behind you, legs together, toes pointed.

1 - pull your legs towards you, clasp them with your hands;

2 - i.p. Perform 5-6 times.

44. “The kids have grown up”

Goals: strengthening the muscles of the upper and lower extremities, developing correct posture, improving coordination of movements.

We were small, but we grew up big.

I.p. - o.s: legs together, arms down. 1 - sit down, clasp your knees with your hands, hide your head (exhale); 2 - rise on your toes, stretch, raise your arms up (inhale). Perform 5-6 times.

45. "Fox"

Goals:

Fox is a red cheat,

Arches his back deftly.

IP: standing on all fours.

1 - bend your back, raise your head (inhale);

2 - arch your back, pressing your chin to your chest (exhale). Perform 5-6 times.

46. ​​"Jump rope"

Goals: strengthening the ligamentous-muscular system of the feet and legs.

A very important toy

Jumping rope -

Preparation to become a master,

True hardening!

Jumping without a rope: on both legs in place, on both legs around you, “jolly legs”, throwing straight legs forward.

47. "Bicycle"

Goals: improving blood circulation in the legs, strengthening the abdominal muscles and lower extremities, developing coordination of movements.

The bears were riding a bicycle

And behind them is a cat backwards,

And behind him are mosquitoes on a balloon,

And behind them are crayfish on a lame dog.

IP: lying on the floor, arms along the body.

Make circular movements with your legs, hands resting on the floor.

48. "Behemoth"

Goals: training the vestibular apparatus, strengthening the muscles of the trunk and limbs.

Who's walking on the bridge?

Clumsy hippopotamus!

He's afraid to stumble

And fall into the swamp.

Walk in a straight line, placing the heel of one foot to the toe of the other, maintaining balance.

49. "Trees and Birds"

Goals: formation of correct posture, strengthening the muscular corset of the spine, development of coordination of movements in large muscle groups of the upper and lower extremities.

Children perform movements in accordance with the text.

Hands raised and waved- Rise up on your toes. Swing your arms up and to the sides.

These are trees in the forest.

Elbows bent, handsShake your hands.

shookThe arms are bent at the elbows.

The wind blows away the dew.

Let's wave our hands smoothlyRaise your arms to the sides, wave your arms

These are the birds flying towards us,

We'll show you how they sit down:Sit down. Arms back, hands

The wings were folded back.connect with the back side

50. “Cat and kittens” - 1

Goals: strengthening the muscular corset of the spine and limbs.

Like our catIP: standing on all fours,

the boys have grown up,bend and arch your back

the boys have grown up,

fluffy kittensKneeling, squeezing and unclenching cams

the backs are arched,

They play with their tail.

And their paws are sharp

scratches,

They love to wash themselvesImitate movements.

Scratch your ears with your paw

And lick the tummy.

Everyone lay down on their sides

And curled up into a ball,

And then they bent their backsArch your back. And they all got into the basket.

Run around the court at an average pace.

51. “Cat and kittens” - 2

Goals: strengthening the muscular corset of the spine, muscles of the pelvic girdle, upper and lower extremities, developing coordination of movements.

Cat with kittensWalking in any direction

Played together.Crawling around the hall on all fours with support on your knees and

Cat kittens

Taught everything:Hands

Have fun jumping, Jumping on both legs (on toes)

Wag your tail.IP: standing on all fours.

That's how kittens arePerform rotations with the hip part of the body

They know how to play!right-left (simulation of movement)

52. "Wind"

Goals: development of coordination of movements, strengthening of the muscular corset of the spine.

The wind blows in our facesI.p. - o.s: body tilts in one direction or the other

The tree swayed.

The wind is quieter, quieter, quieter,Sit down, clasp your knees with your hands

The tree is getting higher and higher.Straighten up, stand on your toes, arms up.

53. "Snowball"

Goals:

I'm playing with a stringSitting on a bench (chair),

I rake it into a pile with my legs.Use your feet to collect a “snowball” from a string.

One more time, one more time -Lay out a circle.

It turns out to be a snowball!

54. “Let’s go to mom”

Goals:

Children perform movements accompanied by speech.

To come to mommy,

We have a long way to go.

We'll go down the pathWhen overcoming the obstacle course, watch your posture.

Let's cross the bridge,

We'll crawl under the fence

And let's go into the wide courtyard...

We'll find mommy there too.

55. "Into the Forest"

Goals: strengthening the ligamentous-muscular system of the feet and legs, developing the skill of correct posture.

We need to go to the forest quickly.I.p. - o.s: back straight.

Walking around the site at a sporty pace.

Across the river, across the bridge,

Through a stick by the path

Our legs are moving.Walking around the site at a sporty pace

56. "Butterfly"

Goals: strengthening the muscles of the trunk, upper and lower extremities, gentle effects on the functions of the vestibular apparatus, development of coordination of movements.

Here our moth flies,Running around the site.

He is as beautiful as a flower.

It flaps and flaps its wings.Perform arm swings.

The moth flew, flew,

He sat quietly on the flower.Sit down, clasp your knees with your hands

He sits, doesn't move,

So that the bird doesn't eat the crumbs!Stand up, straighten your back, arms to the sides

57. "Slide"

Goals:

Our feet are walkingNormal walking; walking with high knees

Up the path.Switching to a ribbed board with a slope

We've reached the top

We found the monkey.Reach for the toy.

Naughty monkey

Here it hangs on a vine.Descent from a ribbed board.

Normal walking.

58. "Walk in the Woods"

Goals: development of coordination of movements, strengthening of the ligamentous-muscular apparatus of the feet and legs, formation of the skill of correct posture.

The clubfooted bear waddlesWalking "waddle" with your feet on the outside of your feet

The cowardly little bunny jumps and singsFeet, arms slightly bent at the elbows

Gray wolf angryJumping on both legs while moving forward

It is important

A red fox runs pastWalking with a gymnastic step, hands behind your back

59. “Let’s go for mushrooms”

Goals:

We are walking along the pathNormal walking in a straight line.

We walk merrily.Walking with high knees

Top-top, top-top.Walking sideways with an extended step, arms to the sides

Let's cross the bridgeBack straight, keep your head level

We'll find mushrooms there.

Oop-op, op-op.Bend forward, down, without bending the knee

60. “Stick-jumping rope”

Goals: development of coordination of movements, strengthening of the ligamentous apparatus of the feet and legs, formation of the skill of correct posture.

There was a stick lying on the ground,I.p. - o.s: the back is straight, the gymnastic stick lies parallel to the feet.

I felt sorry for her.

I took a stick and sheBend over without bending your knees and pick up the stick

She turned into a horse!Hold the upper end of the gymnastic stick with your hands, and place the rest between your legs. Perform jumps, alternating your right and left legs, and pay attention to your posture.

61. “Vanya’s boots”

Goals: a gentle effect on the functions of the vestibular apparatus, strengthening the ligamentous-muscular system of the feet and legs, developing the skill of correct posture.

Here I put my shoes on my feetI.p. - o.s: bends forward, down

Vanechka boots

New, beautiful,Walk around the hall, watch your posture.

Blue like plums.

It will rain heavilyStanding still, put your right heel forward, and behind

the left leg.

No more getting your feet wet!

62. "Helpers"

Goals: strengthening the muscular corset of the spine and muscles of the upper limbs.

Mommy came for meI.p. - o.s: hands to the sides,

She brought something in her bag.Keep your back straight.

I'm lifting what a load!Muscle tension in the arms and back.

The little one is almost crying!Relaxation of the muscles of the arms and back.

63. "Dishes"

Goals: development of coordination of movements, strengthening of the muscular corset of the spine, muscles of the upper and lower extremities.

Here is a large glass teapotI.p. - o.s: stick out your stomach, hands on your belt.

Very important, like a boss.

Here are the porcelain cupsSit down with your hands on your waist, heels together and toes apart

Very fragile, poor things.

Here are the porcelain saucers,Stretch with your arms up

Just knock and they will break,

Here are the teaspoons- I.p. - o.s: standing on one leg

The head is on a thin stalk.

Here's a plastic trayI.p.: lying on the carpet, stretch

He brought us the dishes.

64. “Toy soldiers - dolls”

Goals:

Soldiers made of wood,I.p. - o.s: stand stretched out, pressing your arms to your body, tensing the muscles of your arms, back, and abdomen.

How the columns standI.p. - o.s: dangle your hands, turning left and right.

And the dolls are on a string,

How rags hang.Lean forward, relaxing your arms and upper torso.

65. "Trees"

Goals: formation of correct posture, strengthening the muscular corset of the spine, development of coordination of movements in large muscle groups of the upper and lower extremities

There are puddles on the roads.Walking at a sporty pace.

Well, we don’t bother.

Let's go around carefullyWalking on toes.

Let's cross the bridge.Walking with an extended step, sideways.

Put it on your feetBend the torso forward.

High boots.

How about... let's jump!

66. "Springs"

Goals: strengthening the ligamentous-muscular system of the feet and legs, developing the skill of correct posture.

Let's sway on our feet.Rhythmic squatting, bending and straightening the legs “spring”.

Let's sway a little.

That's it, that's it!

That's how good kids areWalking in place.

The kids are jumping and jumping.Jumping on both legs.

67. “Who is faster?”

Goals: strengthening the ligamentous-muscular system of the feet and legs, developing the skill of correct posture.

We'll play togetherWalking in place.

We will jump and jump.Jumping on both legs.

Who is stronger?

Who is more dexterous?Jumping on both legs while moving forward.

Who will finish everyone faster?

68. "Grasshopper"

Goals: elimination and compensation of postural deformation, strengthening the muscular corset of the spine and limb muscles.

There's beauty on the lawn,

There's a bustle on the lawn:Walk at a sporty pace, back straight.

Butterflies flutterChildren running around the hall on their toes

And the bugs flyPerform arm swings.

And the grasshopper jumps:Jumping on both legs while moving forward.

Hop on the flower.

Jump-jump, delayedSquat down, hands back, to the sides.

for a moment.

So he galloped again and was tired.Jumping on both legs.

69. "Autumn"

Goals: training the ability to coordinate movements, strengthening the ligamentous-muscular system.

Autumn, autumn, leaf fall,Walk around the hall at a normal pace.

Yellow leaves are flying.Easy running around the hall, arms to the sides, up.

Spun around, spin aroundSpin around.

And they sank to the ground.Sit down, arms down, to the sides.

70. "Don't drop it"

Goals: development of coordination of movements, strengthening of the muscles of the trunk and limbs.

IP: standing on all fours, with support on your knees and hands, with a bag of sand lying on your back. Bend your back, raise your head. Crawl around the site without dropping the sandbag.

71. "The Sparrow and the Crayfish"

Goals: training coordination of movements, development of muscles of the trunk and limbs.

I.p. - o.s: jumping on both legs moving forward and in place (sparrow); crawling backwards in a lying position with support on your hands, legs bent (cancer).

72. “Small swing”

Goals:

I.p. - o.s: standing on tiptoes. Lower to your heels and rise again (8-10 times).

73. "Watch"

Goals: training of coordination of movements, development of the muscles of the ankle joint and the muscles that form the foot.

I.p. - o.s: raise the left (then the right) leg. Turn the foot outward, then turn the foot inward (4-6 times).

74. Game-exercise “Bug on the back”

Target:

IP: lying on your back, arms and legs in a free position. Let's imagine how a bug fell from a branch to the ground, but it fell unsuccessfully. He found himself on his back and trying to roll over onto his tummy to crawl away.

An image of floundering paws in different directions. Rocking on the back from side to side (side rocking). Trying to jerk onto your side and then stand on your elbows and knees. While floundering, do not help with your head and shoulders, sway with your whole body.

At the end of the game, children can be asked: Which part of the body can be easily rocked and which remains motionless? What kind of bug are you? What do you have (legs, wings, shell)? What's your mood?

75. Exercise game “Don’t spill the water”

Target: formation of correct posture.

I.p. - o.s: legs together. Hands hold a stick (yoke) on the shoulder blades. The child imagines that it is necessary to scoop up water from the well with buckets and bring it home.

Tilt to the right and then to the left (improvisation of scooping up water). With a proud, light gait, he moves with a “yoke” around the hall.

The rocker stick can be held with both hands at shoulder level, wider than the shoulders, with one hand, but in any case it should be perpendicular to the body and parallel to the floor.

You can appreciate the most beautiful gait.

76. Game-exercise “Baby”

Target: formation of correct posture.

I.p.: lying on your back, arms along the body, legs tightly pressed to each other. The child is asked to imagine himself as an infant, to depict his mood and movements.

Raising the legs bent at the knees, pulling the feet towards the face, involuntary movements of the arms and legs in the air, walking, raising the head (without lifting the shoulders from the floor), turning it to the sides, displaying emotions of joy, improvising crying with the sounds [wa-wa] , imitation of the movement of lips sucking a pacifier.

77. Set of exercises “Pinocchio”

Target: formation of correct posture in a vertical plane.

Imagine that you are Pinocchio hanging on the wall. Karabas Barabas hung it from his belt on a nail. But will Pinocchio agree to hang calmly on the wall? Pinocchio got tired of hanging and decided to warm up a little.

I.p. - o.s: against the wall, touching it with the back of the head, back, buttocks, heels.

Raise your arms up through your sides, return to the i.p. (5-6 times).

Raise the leg bent at the knee, then stretch it forward, return to the standing position; do the same with the other leg (5-6 times).

Rise up on your toes, as if trying to get off the nail, arms to the sides - return to the standing position. (5-6 times).

Extend your right arm to the side, without lifting it from the wall, raise your left leg, without lifting it from the wall, maintaining balance; the same in the other direction (5-6 times).

Raise your right leg, bent at the knee, and, grabbing your shin with your hands, pull your knee to your chest, return to the standing position; do the same with the other leg (5-6 times).

Raise your right leg, bent at the knee, pull your nose towards it (shoulders pressed tightly against the wall), only the neck and head move, return to the standing position; the same with the left foot (5-6 times).

In small steps, without lifting your heels from the wall, place your feet shoulder-width apart, hands on your waist. Touching the wall with the back of your head, back, buttocks and shoulders, bend to the right side, return to the standing position; the same to the left side (3-4 times).

78. Set of exercises “Cheerful Dwarf”

Target: correction of stoop.

In a fairy-tale kingdom there lived a little gnome. He really wanted to grow up and become tall and slender. He went to the good old Wizard for advice. And what did he advise?

I.p. - o.s. Rising on your toes, bend your back back, raise your arms up with your palms facing forward, return to the standing position. Repeat at a slow pace 5-6 times.

I.p. - o.s. Rising on your toes, stretch your arms joined in a “lock” back, bend your back backwards; fix the position of the back, return to the i.p. Repeat at a slow pace 4-5 times with an interval of 40-50 seconds.

I.p. - o.s: legs apart, shoulder-width apart, hands on the waist. Bend forward, spread your arms to the sides with your palms down, bend at the lower back, fix the position of your back, return to the standing position. Repeat at a slow pace 4-5 times with an interval of 1-2 minutes.

IP: kneeling position, hands down. Bend back, arching your back, raise your arms up, to the sides, return to standing position. Repeat at a slow pace 5-6 times with an interval of 30-40 seconds. I.p.: kneeling position, hands on the belt. Bend deeply back, bending at the waist, arms spread to the sides with palms up; fix the position of the back, return to the i.p. Repeat at a slow pace 4-5 times with an interval of 1-2 minutes.

IP: lying on your stomach, arms along your body. Bend over, arms back, hands connected, raise your head, move your shoulders back, return to the standing position. Repeat 5-6 times at a slow pace with an interval of 1-2 minutes.

I.p.: sitting on a gymnastic bench (chair), hands on the belt. Slowly raising your head back and forth, bend your back back, stretch your arms up, palms forward; fix the position of the back, return to the i.p. Repeat 5-6 times at a slow pace with an interval of 2-3 minutes.

79. Set of exercises “Prince Tutti’s doll”

Target: prevention and correction of scoliosis.

You are a living doll that was given to Prince Tutti, but no one should know about it. The movements are synchronous, clear, the facial expressions are puppet-like (but how do you feel at the same time?).

I.p. - o.s. Raise your left hand forward, take your right hand back, return to IP. Repeat 5-6 times at a slow pace, with an interval of 30-40 seconds.

I.p. - o.s: feet shoulder-width apart, left hand at the top, right hand behind the back. Springy bends to the right side, return to i.p. Repeat at a slow pace 5-6 times with an interval of 30-40 s; the same in the other direction.

IP: sitting on a chair, hands on knees. Raise your left hand up, extend your right hand back, down, bend to the right, return to the i.p. Repeat at a slow pace 4-5 times with an interval of 1 minute; the same in the other direction.

IP: resting on your knees, arms down. Stretch your right leg back, fix the position taken, then return to the standing position. Repeat 5-6 times with an interval of 1-2 minutes; the same in the other direction.

IP: lying on your stomach, arms bent under your chin. Bend backwards, extend your left arm forward, take your right arm back, return to the standing position. Repeat 5-6 times with an interval of 1-2 minutes; the same in the other direction.

80. A set of exercises for shaping the foot

"Helping my legs"

Target: prevention of flat feet.

1. Walk on your toes, do not bend your legs, placing your hands on your belt; keep your torso straight.

2.Walking on the outer edges of the feet. Walk around the site with your hands on your belt, leaning on the outer edges (like a “clubfooted bear”) for 2-5 minutes.

3.Walking on an inclined plane. A board 10-20 cm wide is raised at one end to a height of 25-30 cm. Walk on your toes at a slow pace up and down 5-10 times.

4.Walking on a stick. Walk on a gymnastic stick that lies on the floor, moving your feet outward, raising your arms to the sides, at a slow pace. Repeat 5-10 times.

5. Rolling the ball. Roll a small elastic ball placed on the floor with your foot (2-5 minutes, alternately with each foot).

6. Squatting on a stick. Holding the rail of the gymnastic ladder with your hands, stand on a stick lying on the floor near the wall of the gym; do a squat, leaning on one or the other leg. Repeat 5-10 times at a slow pace.

Leg flexion and extension.

7.I.p.: sitting on a gymnastic bench (chair), stretch your legs. Alternately bend and straighten your feet without lifting your heels from the floor. Repeat 10-20 times at an average pace.

8.Catching the ball. IP: sitting on a gymnastic bench (chair). Grab with your feet, lift and move cubes and balls across the floor (balls that lie on the floor in a hoop can be placed in a small basket) 1-3 minutes.

9. Balancing on the ball.

10.Stand on a weakly inflated large ball. Changing the position of your hands, slightly moving your feet, trying to stay on the ball.

81. A set of exercises for correct posture

"Smooth back"

Target: prevention of scoliosis.

Walking with arm movement, on toes.

I.p. - o.s. Slowly raising your arms up - inhale, lowering - exhale.

I.p. - o.s: hands on the belt. Bend your leg at the knee, pull it towards your stomach, return to the i.p. Then do the same with the other leg. Repeat 3-4 times with each leg.

I.p. - o.s: hands in front of the chest. Raise your arms to the sides (inhale), return to the i.p. (exhalation). Repeat 3-4 times.

IP: lying on your back. Arms along the body, leg movements “Bicycle” 1-2 min.

IP: lying on your stomach. Pull yourself up by pulling your toes and stretching your arms up to the limit (inhale); relax (exhale). Repeat 3-4 times.

IP: lying on your back. Arms along the body, legs pressed tightly against each other. Bend the whole body to the right, like a bow, arms and legs stretch to the left (inhale), return to the i.p. (exhalation). The same in the other direction. Repeat 3-4 times.

I.p.: standing facing the gymnastic wall, grab the bar with your hands at shoulder level. Deep squat and return to standing position. Repeat 3-4 times.

I.p. - o.s: hands on the belt, a bag of sand on the head. Half squats with arms extended to the sides. Repeat 4-5 times.

I.p. - o.s: arms to the sides, a bag of sand on the head.

Walking on toes.

Standing in a circle, hold hands (“Collars”). Raising your arms up while simultaneously raising your toes (inhale), returning to the I.P. (exhalation). Repeat 4-5 times.

Standing in a circle, hold hands. Simultaneous squatting with a straight back. Repeat 3-4 times.

82. Complex for correct posture

"Beautiful back"

Target: formation of correct posture.

I.p. - o.s: hands to shoulders (do not lift hands from shoulders). Circular rotations with bent arms forward, then back. Repeat 5-6 times in each direction.

I.p. - o.s: hands in front of the chest. With tension and jerks, the arms are spread to the sides, raised up, and lowered. Repeat 3 times.

I.p. - o.s: hands down. The child slowly raises his arms forward and up, clasping them in a “lock” above his head, rises on his toes and bends his back. Return to i.p. Repeat 3-5 times.

I.p. - o.s: arms to the sides. Raises the leg bent at the knee while simultaneously lifting the arms up, pulling the toes, and the back is straight. Repeat 5-6 times with each leg.

I.p. - o.s. The back is straight, arms above the head in a “lock”. Walk with a tensely extended back on your toes. Repeat 1-2 minutes.

I.p. - o.s. Calmly, very slowly, smoothly, while inhaling, raise your arms up and stretch. As you exhale, gently lower your arms to your sides. Repeat 4-5 times.

IP: sitting on your heels. Hands on knees. Get on your knees. With tension, jerk both straight arms up, lower, tuck your stomach. Repeat 5-6 times in two jerks

IP: sitting on your heels. Get on your knees. Raise your arms slowly, with tension upward, stretching, tilting your torso back. Repeat 4 times.

IP: sitting on your knees, hands down. Slowly raise your arms up from the sides as you inhale, and lower them as you exhale. Repeat 6 times.

Gymnastics complexes after naps in the senior group.

Winner of the all-Russian competition "The most popular article of the month" NOVEMBER 2017

GYMNASTICS AFTER DAY SLEEP

Municipal autonomous preschool educational institution kindergarten No. 41 "Martin" Ulan-Ude

SEPTEMBER 1-2 WEEKS

1st complex

1. IP: lying on your back, arms along your body. Bend your knees, pull your legs to your chest, clasp your knees with your hands, return to the standing position.
2. IP: lying on your back, hands behind your head, legs bent at the knees. Tilt of the knees to the left, in the i.p., tilt of the knees to the right, in the i.p.
3. I.p.: sitting, legs together, arms supported behind. Bend your knees, pull them towards your chest, making a sound "f-f" - exhale, i.p., inhale (through the nose).
4. IP: the same, one hand on the stomach, the other on the chest. Inhale through the nose, drawing in the stomach; exhale through the mouth, inflating the stomach.
5. I.p.: standing, legs apart, hands down. Clap your hands - exhale; spread your palms to the sides - inhale.
6. I.p.: o.s. Stretching: reached to the ceiling, returned to IP.

Breathing exercises.

1. "Stork" .

"sh-sh-sh" .

2. Balloons."

("the balloon burst" ) "ssss" or "sh-sh-sh" ("the ball has dropped" ) .

3. "Crow" .

"kar-kar-kar" .

4. .

("f-f-f" ) .

SEPTEMBER WEEK 3-4

2nd complex

1. "Stretch" . IP: lying on your back, arms along the body, stretching, IP.
2. "Slide" . I.p.: sitting, legs straight, arms supported behind, leaning on the hands and heels of straightened legs, raise the pelvis up, hold, return to I.p.
3. "Boat" . IP: lying on your stomach, arms up, bend over (raise the upper and lower torso), hold, return to IP
4. "Wave" . IP: standing on your knees, hands on your belt, sit to the right of your heels, hands to the left, IP, sit to the left of your heels, hands to the right, IP.
5. "Ball" . I.p.: o.s., jumping on two legs while tossing the ball in front of oneself.
6. "Let's listen to our breathing" . I.p.: o.s., the mice’s torso is relaxed. In complete silence, children listen to their own breathing and determine which part of the body moves when inhaling and exhaling. (abdomen, chest, shoulders in waves), quiet breathing or noisy breathing.

Breathing exercises.

1. "Calancha" .

I.p.: standing, arms to the sides (inhale), lowering your hands, about wearing out "ssss" .

2. "Crane" .

"ur-r-r"

3. "Wind-up cars" .

I.p.: o.s. Hands in "lock" in front of, (inhale), perform rotational movements with your thumbs and pronounce "w-w-w" .

4. "Crane" .

I.p.: o.s. Inhale, raise your right leg, bent slightly at the knee, arms to the sides, down, say "ur-r-r" . Do the same with your left foot.

5. "Hello Sunshine!" .

(inhale), slowly return to i.p.

OCTOBER 1-2 WEEKS

3rd complex "Walk in the Woods"

1. "Stretch" . IP: lying on your back, arms along the body, stretching.
2. “In a hanging cradle in the summer, a forest dweller sleeps” (nut). I.p.. lying on your back, arms along the body, inhale, sit with straight legs, hands to the toes, exhale, inhale, etc.
3. “Here the Christmas tree bent over, green needles” . I.p.: standing, feet shoulder-width apart, hands below, inhale, exhale, bend the torso forward, inhale, i.p., exhale, tilt.
4. “Here is a tall pine tree standing and moving its branches.” . I.p.: o.s., inhale, arms to the sides, exhale, tilt the torso to the right, inhale, exhale, tilt the torso to the left.
5. “Children wearing berets fell from a branch and lost their berets” (acorns). I.p.: o.s., hands behind the head, inhale - rise on your toes, exhale - sit down.
6. “Alena is standing, green foliage, thin figure, white sundress” (birch). I.p.: standing, feet shoulder-width apart, arms along the body, inhale, arms through the sides up, rise on toes, exhale, etc.

Breathing exercises.

1. "Geese" .

"sh-sh-sh" .

2. "Geese-swans are flying" .

("wings" ) "g-u-u-u" .

3. I’ll grow big.”

(inhale) "uhhhh" .

4. "Breathing with our bellies" .

5. "Fungus" .

("small fungus" ) (inhale) ("the fungus has grown" ) .

OCTOBER WEEK 3-4

4th complex "Rain"

1. I.p. Sitting, legs crossed "Turkish" . From above, use the finger of your right hand to show the trajectory of its movement, follow with your eyes.

The first drop fell - drop!

Do the same with the other hand.

And the second one came running - drop!

2. I.p. Same. Look up with your eyes without raising your head.

We looked at the sky

Droplets "drip-drip" started singing

Faces got wet.

3. I.p. Same. Wipe your face with your hands and get to your feet.

We wiped them off.

4. I.p.: o.s. Show with your hands, look down.

Look, your shoes are wet.

5. I.p.: o.s. Raise and lower your shoulders.

Let's move our shoulders together

And shake off all the droplets.

6. I.p.: o.s. Run in place. Repeat 3-4 times

Let's run away from the rain.

7. I.p.: o.s. Squats.

Let's sit under a bush.

Breathing exercises.

1. The porridge is boiling,” or "Cooking porridge" .

I.p.: o.s., one hand on the chest, the other on the stomach. Inhale through your nose (sucking in his stomach), and exhale through the mouth, saying "sh-sh-sh" or "f-f-f" ("The porridge is boiling" ) and sticking out your stomach.

2. "Lotus" .

I.p.: sitting cross-legged, shoulders slightly pulled back, head raised, hands resting with the back of the hand on the knees, index and thumbs closed in rings. Inhale through the diaphragm (shoulders don't rise), imagine a stream of air penetrating the entire spine to the top of the head, exhale slowly through the mouth (can be done with eyes closed).

3. "Meadow Flowers" .

Walking around the site (hands on belt) turn your head to the right (left) side while simultaneously taking two breaths through the nose. Exhalation occurs between cycles of turning the head in one direction or another.

NOVEMBER 1-2 WEEKS

GYMNASTICS AFTER A DAY SLEEP.

5th complex

1. I.p.: lying on your back, arms along the body, raise your arms up, stretch, arms forward, etc.
2. I.p.: lying on your back, arms along the body, pull your socks towards you, i.p.
3. I.p.: sitting, legs straight, arms supported at the back, toes spread to the sides, i.p.
4. "A pedestrian" . I.p. the same, stepping with your toes, bending your knees, the same with straightening your legs.
5. "Hammers" . I.p.: sitting, legs bent, arms supported behind the back, toes on the toes, hitting the floor with the left heel.
6. I.p.: o.s., hands on the belt, roll from toes to heels.

Breathing exercises.

1. "Pump" .

"ssss" .

2. "Hug your shoulders" .

3. "Fox" , "Cat" , "Tiger on the Hunt" .

Walking around the court, putting out the right (left) foot forward, place both hands palms on the knee, arching your back. Take two to four sharp breaths, head raised ("The tiger is looking for prey" , "The cat is looking for a mouse" ) etc.

4. "Small Pendulum" , "Pendulum" .

IP: feet shoulder-width apart, hands behind your back. Bend the torso to the sides. When bending over, exhale; when standing up, inhale.

NOVEMBER WEEK 3-4

6th complex

1. I.p.: lying on your back, arms along the body, raise your arms up, stretch, etc.
2. IP: sitting, legs crossed (lotus position), massage the big toes, starting from the pad to the base.
3. I.p. the same, massage of the fingers - from the nails to the base with pressure (internal and external).
4. I.p. the same, hands forward, massage-stroking the hands - from the fingers to the shoulder.
5. I.p. the same, close your eyes tightly for 5 seconds, open, repeat 5-6 times.
6. I.p.: o.s. walking in place with high knees.

Breathing exercises.

1. "Skier" .

(the brush squeezes "ski pole" ) (inhale).

2. "Locomotive" or "Train" .

Walk, imitating the movement of the wheels of a steam locomotive with bent arms, and say "choo-choo-choo" .

3. "Mill" .

Inhale and rotate with straight arms, saying "zhr-r-r" .

4. "Partisans" .

I.p.: standing, stick (gun) in hand. Walk with your knees high. Inhale for two steps, exhale for four to six steps while pronouncing a word "t-sh-e-e" .

DECEMBER 1-2 WEEKS

GYMNASTICS AFTER A DAY SLEEP.

7th complex

Who sleeps sweetly in bed?
It's high time to get up.
Hurry up to charge,
We won't wait for you!
Breathe deeply through your nose,

1. IP: lying on your back, arms along your body, tense your body, inhale, hold for a few seconds, relax, exhale.
2. IP: lying on your back, arms to the sides, fingers clenched into fists, cross your arms in front of you, exhale, spread your arms, in IP, inhale.
3. IP: lying on your back, hands behind your head, raise your left leg straight, raise your right leg straight, keep them together, etc. (lower at the same time).
4. I.p.. lying on your back, hands resting on your elbows, bend over, lift your chest up, keep your head straight (3-5 sec.), return to i.p.
5. IP: lying on your stomach, hands behind your head, bend over, hands to your shoulders, legs on the floor, hold, IP.
6. IP: lying on your stomach, hands under your chin, bend over, placing emphasis on your forearms, neck stretched - inhale, exhale.

Breathing exercises.

1. "Cockerel" .

As you inhale, rise on your toes, pull your head forward, raise your arms to the sides, and move them back. As you exhale, slap your thighs ("ku-ka-re-ku" ) .

2. "Head turns" .

(no stop in the middle) (inhale)

3. "Epaulettes" .

I.p.: stand up straight, clenched fists of your hands pressed to your belt. At the moment of a short noisy inhalation through your nose, forcefully push your fists towards the floor, as if doing push-ups from it or throwing something off your hands. At the same time, unclench your fists during the push. Tighten your shoulders as you inhale, extend your arms into a string (stretch to the floor), spread your fingers wide. As you exhale, return to IP: hands again on the belt, fingers clenched into fists - the exhalation is gone.

4. "Let's blow on your shoulder" .

IP: o.s., look straight ahead, hands on your belt. Inhale through your nose and turn your head to the right, exhale (lips like a tube)- blow on your shoulder. Do the same on the left side.

DECEMBER 3-4 WEEKS

8th complex

1. I.p.: lying on your back, arms along your body, raise your right leg (direct), i.p., raise your left leg (direct), and, p.
2. I.p.: lying on your back, hands in front of you "hold the steering wheel" , "a ride on the bicycle" , i.p.
3. I.p. lying on the back, arms up, turn the torso to the right, without lifting the feet from the floor, i.p., turn the torso to the left, i.p.
4. IP: lying on your back, hands behind your head, elbows in front (elbows touch each other)- exhale, i.p., elbows touch the floor - inhale.
5. I.p.: sitting, legs crossed, hands on the belt, arms up through the sides - inhale, exhale.
6. I.p.: o.s., take correct posture without visual control (eyes closed), repeat 3-4 times.

Breathing exercises.

1. "Slug" .

"sh-sh-sh-she" .

2. "Trumpeter" .

"too-too-too" .

3. "Ears" .

"Ah ah ah! Shame on you!”

4. "The Flower Blooms" .

(unopened bud) ("the flower opens" ) , return to i.p. (exhalation).

5. "Angry Hedgehog" .

"p-f-f-f-r-r" .

JANUARY WEEK 3

GYMNASTICS AFTER A DAY SLEEP.

9th complex

1. IP: sitting, legs crossed. Look up without raising your head and follow the passing plane with your finger (accompaniment with eyes). A plane flies by, I was about to take off with it.
2. I.p. Same. Move your right hand to the side (follow with your eyes), the same is done to the left side.

The right wing was withdrawn,

I looked.

Left wing withdrawn

I looked.

3. I.p. Same. Perform rotational movements in front of the rovnum AND SCS-

I'm starting the engine

And I look closely.

4. I.p.: o.s. Stand on your toes and perform flying movements.

I'm rising up

I don't want to go back.

5. I.p.: o.s., close your eyes tightly for 5 seconds, open (repeat 8-10 times).

6. I.p.: o.s., blink your eyes quickly for 1-2 minutes.

Breathing exercises.

1. "Candle" .

I.p.: o.s., hands clasped in "lock" ("the candle is burning" ) "Fu Fu Fu" ("let's blow out the candle" ) .

2. "Snowflakes" .

(“snowflakes fell on my palm” ) "Fu Fu Fu" (lips like a tube) ("snowflakes flew" ) .

3. "Adjuster" .

IP: feet shoulder-width apart, one arm raised up, the other to the side. Change the position of your hands with a sharp movement, take a breath. Change the position of your hands again - exhale.

4. "Chopping Wood" or "Woodcutter" .

Hands clasped above head "lock" , feet shoulder width apart (raising your arms up, take a deep breath through your nose), as you exhale, bend your torso forward while lowering your arms and saying "wow!" .

5. "Hanger" .

I.p.: o.s., look straight ahead. Slightly tilt your head to the right, your right ear goes to your right shoulder - take two short noisy breaths through your nose. Then tilt your head slightly to the left, the left ear goes to the left shoulder - also inhale (“Ear and shoulder greeting” ) .

JANUARY 4 WEEK

10th complex

(according to the method of E.S. Avetisov)

1. IP: sitting, legs crossed, close your eyes tightly for 5 seconds, open (repeat 8-10 times).
2. I.p. the same, blink your eyes quickly for 1-2 minutes.
3. I.p. the same, massage the eyes through closed eyelids with circular movements of the index fingers for 1 minute.
4. I.p. the same, with three fingers of each hand, lightly press on the upper eyelid, after 1-2 seconds. Remove your fingers from the eyelid, repeat 3-7 times.
5. I.p. the same, look away to the right, to the left.
6. I.p. the same, look up and down.

Breathing exercises.

1. "Skier" .

I.p.: standing, slightly leaning forward and crouching, feet as if at the width of the ski track, right hand in front (the brush squeezes "ski pole" ) , left hand far behind, hand open. Inhale, squat down smoothly, right arm down, back to the hip, exhale powerfully, left arm moves forward (inhale).

2. "Pump" .

Taking a breath, bend sharply as you exhale, sliding along your leg with both hands, say

"ssss" .

3. "Hug your shoulders" .

I.p.: o.s., arms are bent at the elbows and raised to shoulder level with the hands facing each other. At the moment of a short noisy inhalation through the nose, we throw our hands towards each other, as if hugging ourselves by the shoulders.

4. "Head turns" .

I.p.: o.s. Turn your head to the right and take a short noisy breath to the right. Then immediately (no stop in the middle) turn your head to the left, noisily and briefly sniff the air on the left. On the right - inhale, on the left (inhale). The exhalation leaves in the interval between inhalations. Do not strain your neck, do not move your torso and shoulders and do not turn with your head.

FEBRUARY 1-2 WEEKS

GYMNASTICS AFTER A DAY SLEEP.

11th complex "Ember"

1. I.p.: lying on your back, arms along the body, raise straight legs up, i.p.
2. "Log" . IP: lying on your back, arms up, roll from back to stomach, roll from stomach to back.
3. "Boat" . I.p. lying on your stomach, hands under your chin, bend over, hands to your shoulders - inhale, etc. - exhale.
4. "Barrier" . I.p.: lying on the stomach, arms along the body, raise the right leg, i.p., raise the left leg, i.p.
5. "Ladybug" . IP: sitting on your heels, straighten up, stretch up, sit on your heels, bend forward, touch your knees with your nose, move your arms back, etc.
6. Walking in place.

Breathing exercises.

1. "Hello Sunshine!" .

IP: feet shoulder-width apart, arms and back. Slowly raise your arms up, sliding along your torso, arms and sides, lift your head up (inhale), slowly return to i.p.

2. "Candle" .

I.p.: o.s., hands clasped in "lock" , thumbs up ("the candle is burning" ) . Inhale through your nose and blow on your thumbs, say "Fu Fu Fu" ("let's blow out the candle" ) .

3. "Snowflakes" .

I.p.: o.s., arms bent at the elbows, palms up (“snowflakes fell on my palm” ) . Inhale through your nose and blow into your palms, say "Fu Fu Fu" (lips like a tube) ("snowflakes flew" ) .

4. "Angry Hedgehog" .

Bend as low as possible, clasp your chest with your hands, lower your head, making the sound of an angry hedgehog "p-f-f-f-r-r" .

FEBRUARY 3-4 WEEKS

12th complex

1. "Eyes are waking up" .

Eyes need to be opened

It’s a miracle not to miss it.

I. p. - lying on your back, arms along the body. 1-2 - close your eyes; 3-4 - open your eyes wide. Repeat 6 times

2. "The mouth wakes up" .

My mouth, wake up,

To smile wider.

I. p. - lying on your back, arms along the body. 1-2 - open your mouth wide; 3-4-close your mouth and smile. Repeat 6 times.

3. "Hands wake up" .

Hands stretched upward,

Reached the sun

I. p. - lying on your back, arms along the body. 1-2 - raise your right hand up; 3-4 - move your right hand up behind your head. The same with the left hand. Repeat 6 times.

4. "Legs of the awakened one" .

Let's wake up our legs,

Collect them for the road.

5. “So we woke up” .

We reached for the sun

And they smiled at each other!

Breathing exercises.

1. "Stork" .

As you inhale, raise your arms to the sides. Bring the leg bent at the knee proudly forward and fix it. As you exhale, take a step. Lower your leg and arms while saying "sh-sh-sh" .

2. Balloons."

Perform while walking around the site. 1 - arms to the sides, up, inhale through the nose, clap your hands ("the balloon burst" ) ; 2 - arms to the sides, down, saying "ssss" or "sh-sh-sh" ("the ball has dropped" ) .

3. "Crow" .

I.p.: o.s. Inhale through your nose, raise your arms up to your sides. Squatting, place your hands on your head, saying "kar-kar-kar" .

4. “Here is a tall pine tree standing and moving its branches.” .

I.p.: o.s. 1- inhale - arms to the sides; 2 - exhale - tilt the body to the right; 3 - inhale - return to standing position; 4 - the same to the left.

I.p.: sitting, legs together, arms supported behind. Bend your knees and pull them towards your chest. Straighten your legs ("f-f-f" ) .

MARCH 1-2 WEEKS

GYMNASTICS AFTER A DAY SLEEP.

13th complex

1. "Stretch" .

We're almost all awake

And they stretched in the crib.

I. p. - lying on your back, raise your arms up and lower them behind your head, eyes closed. 1-2 - stretch with your legs and arms at the same time, stretching

spine; 3-4 - and. n. Repeat 6 times

2. "Woke up" .

Now the hands have woken up,
My legs woke up
And they want to run away quickly
Along the path to mom.

I. p. - lying on your back, raise your arms up, behind your head, eyes closed.

1-4 - alternately pull your right and left hands away from you; 5-8 - right and left leg (toe, then heel). Repeat 6 times.

3. "Glomerulus" .

We don't want to catch a cold
Even though they started to tremble.
We've already woken up completely
We reached out to the sun.

4. "Fingers" .

Fingers want to wake up

To plunge into the water.

5. "Let's wash ourselves" .

Now let's wash our face,

Let's open our eyes wide.

"wash"

We're ready to get up

Run, jump and play!

Breathing exercises.

1. "Slug" .

Walk with your knees high. For 2 steps - inhale, for 4-6 steps - exhale. Exhaling, say "sh-sh-sh-she" .

2. "Trumpeter" .

Place an imaginary pipe to your lips. Imitating the movements of a trumpeter, press the keys with your fingers and pronounce "too-too-too" .

3. "Ears" .

I.p.: o.s., look straight ahead. Slightly tilt your head to the right, the right ear goes to the right shoulder - a short noisy breath in through the nose. Then slightly tilt your head to the left, the left ear goes to the left shoulder - also inhale. Standing straight and looking straight ahead, as if mentally saying to someone: "Ah ah ah! Shame on you!” The exhalation goes away passively in the interval between inhalations, but the head does not stop in the middle.

MARCH 3-4 WEEKS

14th complex

1. "Eyes are waking up" .

Lightly rub your eyes,

And then we yawn sweetly.

2. “The head woke up” .

We're almost awake

And they smiled at each other.

I. p. - lying on your back, arms along the body.

1-2 - turn the head on the pillow to the right; 3-4 - and. P.; 5-6 - turn the head on the pillow to the left; 7-8 - i. n. When turning your head, smile at each other. Repeat 6 times.

3. “Hands woke up” .

We stretched out a little.

I. p. - lying on your back, arms along the body. 1 - raise your right hand up;

2-3 - pull your right hand; 4 - lower your right hand to the bed. The same for the left hand. Repeat 6 times.

4. "Legs woke up" .

We also want to stretch

And completely, completely wake up.

I. p. - the same. 1 - lift your right leg straight up; 2-3 - stretch your right leg; 4 - lower your right leg onto the bed. The same for the left leg. Repeat 6 times.

5. “My legs are completely awake” .

We'll shake our legs

And we'll count to three.

We're going to wash ourselves,
We're going to get dressed
-Very friendly guys!
Then we'll sing a song.
La la la la la la!
This is who we are, friends!
Breathing exercises.

1. "The Flower Blooms" .

I.p.: standing, hands on the back of the head, elbows together (unopened bud). Slowly rise on your toes, pull your arms up and to the sides - inhale ("the flower opens" ) , return to i.p. (exhalation).

2. "Angry Hedgehog" .

Bend as low as possible, clasp your chest with your hands, lower your head, making the sound of an angry hedgehog "p-f-f-f-r-r" .

3. "Candle" .

I.p.: o.s., hands clasped in "lock" , thumbs up ("the candle is burning" ) . Inhale through your nose and blow on your thumbs, say "Fu Fu Fu" ("let's blow out the candle" ) .

APRIL 1-2 WEEKS

GYMNASTICS AFTER A DAY SLEEP.

15th complex

1. "Eyes are waking up" .

Eyes need to be opened

It’s a miracle not to miss it.

I. p. - lying on your back, arms along the body. 1-2 - close your eyes; 3-4 - open your mouth wide. Repeat 6 times

2. “The mouth is waking up.

The mouth must wake up

To smile wider.

I. p. - lying on your back, arms along the body. 1-2 - open your mouth wide; 3-4-close your mouth and smile. Repeat 6 times

3. "Hands wake up"

Hands stretched upward,

Reached the sun

I. p. - lying on your back, arms along the body. 1-2 - raise your right hand up; 3-4 - move your right hand up behind your head. The same with the left hand. Repeat 6 times

4. "Legs of the awakened one" .

Let's wake up our legs,

Collect them for the road.

I. p. - lying on your back, arms up. 1-2 - pull your right leg towards you with your toe; 3-4 - and. n. The same with the left foot. Repeat 6 times.

5. “So we woke up” .

We reached for the sun

And they smiled at each other!

I. p. - stand next to the bed on the rug. 1-4 - raise your arms up, stand on your tiptoes and stretch upward.

Breathing exercises.

1. "Slug" .

Walk with your knees high. For 2 steps - inhale, for 4-6 steps - exhale. Exhaling, say "sh-sh-sh-she" .

2. "Trumpeter" .

Place an imaginary pipe to your lips. Imitating the movements of a trumpeter, press the keys with your fingers and pronounce "too-too-too" .

3. "Ears" .

I.p.: o.s., look straight ahead. Slightly tilt your head to the right, the right ear goes to the right shoulder - a short noisy breath in through the nose. Then slightly tilt your head to the left, the left ear goes to the left shoulder - also inhale. Standing straight and looking straight ahead, as if mentally saying to someone: "Ah ah ah! Shame on you!” The exhalation goes away passively in the interval between inhalations, but the head does not stop in the middle.

4. "The Flower Blooms" .

I.p.: standing, hands on the back of the head, elbows together (unopened bud). Slowly rise on your toes, pull your arms up and to the sides - inhale ("the flower opens" ) , return to i.p. (exhalation).

APRIL 3-4 WEEKS

16th complex

"Stretch" .

We're almost all awake

And they stretched in the crib.

I. p. - lying on your back, raise your arms up and lower them behind your head, eyes closed. 1-2 - stretch with your legs and arms at the same time, stretching the spine; 3-4 - and. n. Repeat 6 times.

1. "Woke up" .

Now the hands have woken up,

My legs woke up

And they want to run away quickly

Along the path to mom.

I. p. - lying on your back, raise your arms up, behind your head, eyes closed. 1-4 - alternately pull your right and left hands away from you; 5-8 - right and left leg (toe, then heel). 6 times.

2. "Glomerulus" .

We don't want to catch a cold

Even though they started to tremble.

We've already woken up completely

We reached out to the sun.

I. p. - lying on your back, arms along the body. 1-2 - curl up into a ball, tremble, pretending to be cold; 3-4 - open up, relax and stretch, showing that it is warm, smile. Repeat 6 times.

3. "Fingers" .

Fingers want to wake up

To plunge into the water.

I. p. - sitting in bed, legs crossed. Rub your palms until warm.

4. "Let's wash ourselves" .

Now let's wash our face,

Let's open our eyes wide.

I. p. - sitting in bed, legs crossed. 1-4 - "wash" face with warm hands. Repeat 2 times.

We're ready to get up

Run, jump and play!

Breathing exercises.

1. "Geese" .

While inhaling, bend forward: looking forward and stretching your neck, say "sh-sh-sh" .

2. "Geese-swans are flying" .

Walking, simulating flight. As you inhale your hands ("wings" ) raise, exhale, lower, saying "g-u-u-u" .

3. I’ll grow big.”

IP: feet together, hands down. Rising on your toes, pull your arms up (inhale). Lowering your entire foot, exhale "uhhhh" .

4. "Breathing with our bellies" .

Hands on the stomach - inhale and exhale through the nose. Hands behind your back - inhale and exhale through your nose.

5. "Fungus" .

IP: deep squat, hands clasping knees ("small fungus" ) . Slowly straighten up, spreading your arms to the sides, move your head back a little (inhale) ("the fungus has grown" ) .

MAY 1-2 WEEKS

GYMNASTICS AFTER A DAY SLEEP.

17th complex "Bug"

1. I.p.: sitting, legs crossed. Shaking a finger.

A beetle flew into our group,

He buzzed and sang: “W-w-w!”

2. Move your hand to the right, follow the direction of your hand with your eyes, and do the same in the other direction.

So he flew to the right,

Everyone looked to the right.

So he flew to the left,

Everyone looked to the left.

3. Use the index finger of your right hand to move towards your nose.

A beetle wants to sit on your nose,

We won't let him sit down.

Our beetle has landed.

5. I.p.: standing, legs apart. Make rotational movements with your arms ("top" ) and get up.

Buzzed and spun

“W-w-w-w-w-w-w-w-w-w-w-w” .

6. Move your hand to the right side, follow with your eyes. The same in the other direction.

Beetle, here is the right palm,

Sit on it for a while

Beetle, here is the left palm,

Sit on it for a while.

7. Raise your hands up, look up.

The beetle flew up

And he sat down on the ceiling.

8. Rise on your toes, look up

We stood up on our toes,

But we didn't get the bug.

9. Clap your hands.

Let's clap together, Clap-clap-clap.

10. Imitate the flight of a beetle.

So that I couldn’t fly away,

“W-w-w-w-w-w-w-w-w-w-w-w” .

Beetle, here is the right palm,

Sit on it for a while

Beetle, here is the left palm,

Sit on it for a while.

11. Raise your hands up, look up.

The beetle flew up

And he sat down on the ceiling.

12. Rise on your toes, look up

We stood up on our toes,

But we didn't get the bug.

13. Clap your hands.

Let's clap together

Clap-clap-clap.

14. Imitate the flight of a beetle.

So that I couldn’t fly away,

“W-w-w-w-w-w-w-w-w-w-w-w” .

MAY 3-4 WEEKS

18th complex

1. "Eyes are waking up" .

Lightly rub your eyes,

And then we yawn sweetly.

I. p. - lying on your back, arms along the body. 1-4 - lightly stroke closed eyes; 5-8 - make a relaxing yawning sound. Repeat 4 times.

2. “The head woke up” .

We're almost awake

And they smiled at each other.

I. p. - lying on your back, arms along the body. 1-2 - turn the head on the pillow to the right; 3-4 - and. P.; 5-6 - turn the head on the pillow to the left; 7-8 - i. n. When turning your head, smile at each other. Repeat 6 times

3. “Hands woke up” .

We stretched out a little.

Hello, sunshine in the window!

I. p. - lying on your back, arms along the body. 1 - raise your right hand up; 2-3 - pull your right hand; 4 - lower your right hand to the bed. The same for the left hand. Repeat 6 times.

4. "Legs woke up" .

We also want to stretch

and really, really wake up.

I. p. - the same. 1 - lift your right leg straight up; 2-3 - stretch your right leg;

4 - lower your right leg onto the bed. The same for the left leg. Repeat 6 times.

5. “My legs are completely awake” .

We'll shake our legs

And we'll count to three.

I. p. - lying on your stomach with support on your elbows, gently support your chin with your palms. 1-8 - alternately bend and straighten your knees. Repeat 4 times.

We're going to wash ourselves,

We're going to get dressed -

Very friendly guys!

Then we'll sing a song.

La la la la la la!

This is who we are, friends!

Breathing exercises.

1. "Stork" .

As you inhale, raise your arms to the sides. Bring the leg bent at the knee proudly forward and fix it. As you exhale, take a step. Lower your leg and arms while saying "sh-sh-sh" .

2. Balloons."

Perform while walking around the site. 1 - arms to the sides, up, inhale through the nose, clap your hands ("the balloon burst" ) ; 2 - arms to the sides, down, saying "ssss" or "sh-sh-sh" ("the ball has dropped" ) .

3. "Crow" .

I.p.: o.s. Inhale through your nose, raise your arms up to your sides. Squatting, place your hands on your head, saying "kar-kar-kar" .

4. “Here is a tall pine tree standing and moving its branches.” .

I.p.: o.s. 1- inhale - arms to the sides; 2 - exhale - tilt the body to the right; 3 - inhale - return to standing position; 4 - the same to the left.

I.p.: sitting, legs together, arms supported behind. Bend your knees and pull them towards your chest. Straighten your legs ("f-f-f" ) .

The once forgotten boat exercise is once again gaining popularity among athletes of various disciplines. Both bodybuilders and yoga lovers use it in their training. The exercise is quite simple in technique and does not require additional equipment or special training.

What muscles are involved?

The boat is a unique exercise that simultaneously engages the back and abdominal muscles, thereby strengthening them. Since the exercise is not strength, but rather static, you should not expect muscle mass gain or fat burning from it. But at the same time, it is also very important for a harmonious body structure. By doing the pump regularly, you will be able to progress much faster in those exercises where, with heavy weights, without strengthened core muscles, you will be nowhere.

Let's look at what muscles and joints are involved when performing the boat exercise. The main working muscles are:

• Long back muscles.
• Gluteal muscles.
• Flat abdominal muscle.

The peculiarity of this exercise is that the work is carried out not only on the superficial muscle layers, but also on the postural ones. These are internal muscles located deep in the body, near the spine. Thanks to these muscles, a person maintains an upright position when moving and has correct posture when walking. During standard strength training, the internal muscles are much more difficult to work. The boat exercise is ideal for this spruce.

Another advantage is that During the execution of the boat, the joints receive absolutely no load. The supine position even eliminates the load from your own weight, both on the joints and on the spine. Therefore, the boat can be performed even by people with severe back problems. But before training, it is still better to first consult with your doctor.

Technique and nuances of execution

Classic boat



@sandsun - adobe.stock.com

1. Starting position – lying on your back.
2. The legs are brought tightly together so that the toes and heels touch each other.
3. The arms are straight and pressed tightly to the body.
4. We begin diaphragmatic breathing: as you inhale, the stomach retracts, and as you exhale, it protrudes forward.
5. Now we raise our legs up about 40-50 cm.
6. The back, arms and head are raised to the same height.
7. The support here is the buttocks and the sacral area.
8. In this position, hold your breath for 8-10 seconds.
9. Exhale slowly and return to the starting position.

Important! During the exercise, the head is directed straight forward. The greatest tension is felt in the muscles of the back and abdomen.

Reverse boat

This version of the boat exercise will help reduce the girth of the waist and hips, as well as strengthen the vertebral region of the back. Regular training will lead to improved overall health, increased energy and a lift in mood after training. We recommend starting with 4 sets of 10 seconds.

1. Starting position: lying on your stomach.
2. Arms extended forward. Palms facing down.
3. Legs are straight, toes are extended.
4. At the same time, we perform the following movements: raise the upper body and legs to the most comfortable height.
5. The support is the pelvic and abdominal area.
6. We hold our breath for 10 seconds and begin to stretch the body from palms to feet in opposite directions.
7. We exhale slowly and lower ourselves to the starting position.

Important! The head is directed straight forward, the gaze is directed straight. Under no circumstances should you turn your head in different directions. This can lead to injury - displacement of the cervical vertebra.

Important nuances

To obtain the greatest health effect while performing the boat, we recommend taking into account the following nuances:

• The boat can be practiced for 10 minutes a day, both in the morning and in the evening. Morning workouts will help you cheer up and recharge your energy for the whole day. An evening boat after a hard day will help relieve your tired back and relax.
• It is better to perform the exercise on an empty stomach or 2-3 hours after the last meal. Drinking water is acceptable.
• All movements during the training process are performed smoothly and slowly. In the negative phase, jerking and throwing of limbs is unacceptable.
• Proper breathing during exercise will ensure the fastest weight loss.
• At the end of classes you need to relax your back. This can be done using the vertical fold exercise.

Healing effect on the human body

The pump is a universal exercise for everyone that brings many benefits. It is of a general strengthening and health-improving nature. In addition, there are no restrictions on health and age. Pay attention to the specific impact this exercise has on various areas of the body.

• Strengthening the abdominal muscles: makes the stomach flat and beautiful.
• Strengthening the back muscles. The exercise is especially useful for women with large breasts. As you age, your back may become hunched under the weight of the body. By regularly performing the boat, this can be avoided.
• Replacement of the umbilical ring. Lifting heavy objects, falling, sudden movements can lead to disruption of the neuro-reflex connections between various internal organs in the body. This can cause obesity in the waist area, insomnia, disruptions in the functioning of the heart and gastrointestinal tract, and disorders of the pelvic organs. The boat brings the umbilical ring to its normal position.
• Formation of a strong muscle corset and beautiful posture.
• Stimulation of blood circulation.

The main goal of the boat exercise is to form a beautiful figure and normalize the functioning of some systems of the human body. Constant practice of various variations of the pump leads to the disappearance of fat folds on the sides, a decrease in the volume of the hips and waist, a straightening of the back, straightening of the shoulders and the acquisition of a royal posture. Especially recommended for people leading a sedentary lifestyle.