Physical exercise is one of the principles of a healthy lifestyle. They are accustomed to them from a very young age. The mother does the first exercises for newborns together with the baby. Morning physical education helps the baby wake up, energizes him for the whole day, strengthens muscles and develops a sense of discipline. However, for gymnastics to really bring benefits and be a joy, you need to follow some rules.
Morning exercise tasks
Morning exercises can strengthen your child's muscle corset. In childhood, no matter how old he is, up to 15-16 years old. The formation of his bones and, accordingly, his muscles is underway. Therefore, it is very important that your child exercises. To prevent spinal curvature and other pathologies from developing.
Also, it strengthens the heart muscle. Normalizes breathing and increases performance. In addition, if your child is active enough, then in the very morning he will be able to spend his energy and then engage in calmer games.
Warm-up
Warming up helps warm up the muscles and avoid subsequent pain. It is important to follow the correct order so that the load does not damage the children’s muscles and ligaments:
- start with fast walking;
- then load the arms, belt, back;
- the next part is strengthening the leg muscles;
- the active part includes running and jumping;
- finish with exercises to calm breathing: walking, inhaling and exhaling while raising your arms, etc.
The purpose of morning exercises
Morning exercises are physical exercises whose purpose is to increase the overall tone of the body. It gives you a boost of energy for the rest of the day. And your children's muscles become stronger.
From this we can conclude that its main purpose is to awaken your body and get a boost of energy for the rest of the day.
When is the best time for a younger student to do exercises? How to prepare for gymnastics?
Man by nature must move a lot. It’s not for nothing that they say that movement is life. The less a child moves, spending all his free time near the TV and sitting at the computer, the more health problems he gets.
Children's specialists are sounding the alarm and reminding parents that children's bodies should be actively moving at least 10 hours a week, and for younger schoolchildren this minimum increases to 3 hours a day. Moreover, it is desirable that this happens in the fresh air.
Naturally, parents have too little time, but still dedicating 20 minutes in the morning and 20 minutes in the evening for exercise is not that difficult.
Exercises for morning exercises
Morning exercises for children. A set of 5 exercises will consist of: This is one of the quick activities so that if you oversleep, you can still complete the activity.
There are a number of exercises that are performed to musical songs. Namely, if you set a goal, you can find many songs that already tell you what to do. However, we will simplify the task for you and now we will write a set of exercises for beginners, consisting of 5 exercises. You can perform it to the music, so it will be much more interesting for your child to study.
- Walking in place
The main thing is to make sure that your legs are not too far apart. His hands were on his belt. The child must do the exercises correctly. Therefore, it is best to do everything next to him.
- Now that you have done the classic walk. Start walking with your knees high.
- Shallow squats with arms extended forward
This exercise helps strengthen your leg muscles and joints.
- Tilts
Feet shoulder-width apart, bend forward, right and left.
- Jumping on one leg
Hands on the belt. First, have your child jump on his left leg, then on his right.
Remember that charging does not take long. Maximum 20-30 minutes. And such as was written above, it takes only 10 minutes. Therefore, you don't need to do a lot of repetitions with a lot of approaches.
Morning exercises are called that because they are performed in the morning hours of the day. As a rule, immediately after waking up and has a complex effect on your body.
Therefore, it is necessary to do morning exercises in the morning.
The purpose and order of performing the exercises does not play any role. However, initially you should perform fairly gentle exercises. This way your body will warm up slightly and then you can do more active exercises.
Morning exercises in the senior group and elementary school are no different from each other. Except for the time. In kindergartens, children are not so diligent, so the amount of exercise is less. But in elementary school there are more exercises and they take longer. Below we will give an example of exercises that you can perform at any age and at any time. They can also be alternated.
What to do if your muscles hurt after gymnastics
Typically, muscle pain appears as a reaction to excessive exercise. However, children's gymnastics does not involve an abundance of strength exercises, so there should be no pain in the muscles. If the load corresponds to the child’s age, but pain still appears, then perhaps the reason is the following:
- lack of water increases the likelihood of muscle spasms, so make sure that the child drinks water before exercise and that the room is not too hot;
- perhaps the problem is a lack of potassium and magnesium, so review the children's diet and add foods containing these microelements to it: beans, dried apricots, buckwheat, potatoes, spinach, pumpkin, oranges;
- muscle and joint pain may appear as a harbinger of a viral infection.
There is no need to stop exercising, as physical exercise speeds up metabolism and improves muscle condition. You just need to reduce the intensity of the load. A massage and a warm shower will help relieve excess muscle tension.
Important! The cause of pain can be not just overexertion, but muscle rupture. Then any movement in this area will cause acute pain. If this happens, you should definitely consult a doctor.
To ensure that charging brings only positive results, follow these simple tips:
- Remember that exercise should be regular, as muscle pain occurs if you begin to exercise intensively after prolonged inactivity.
- Pay attention to chronic illnesses and health conditions: If you have any chronic illness, discuss your planned exercise routine with your doctor. If your child is lethargic, has a sore throat, headache, or other signs of an impending infection, postpone activities until he or she has recovered.
- Don't force it. Exercises are done, among other things, to create a positive emotional background. And if on some day the little man refuses to do the exercises, then don’t push. Analyze the reasons: perhaps the movements are too difficult, perhaps the child is tired and cannot gather his strength, or he is simply tired of doing the same thing. Talk about the reasons for failure, make adjustments and try again.
- Follow the order of the exercises: light warm-up movements first, and then the main part.
Charging at a preschool educational institution
For those who don't know what a dhow is. This is preschool education averaging, and in other words kindergarten.
In preschool institutions, physical education is held every day. Therefore, if your child goes to kindergarten, you may not exercise at home. However, on weekends or holidays you can continue to do the exercises.
What exercises are done in kindergarten? No matter what group your child is in, the exercises are always the same. It doesn’t matter if you’re in the middle group or the senior group.
General developmental. First they stretch their neck, shoulders, and arms. After the pelvis, knees, ankle. Circular rotations are performed.
Then we march in place. We squat, jump with our feet together and jump on one leg.
Mill exercise. Turn the torso to the sides.
At what age to start
Up to a year, mother and baby are engaged in what can be called preparation for real gymnastics: exercises for newborns up to a month include stroking and stretching, accompanied by poetry. They give the baby a positive experience from the contact between the mother and his own body.
Then passive gymnastics is added to the general strengthening massage for infants: the mother carefully bends and unbends, brings and spreads the arms and legs of the baby. You can also practice with your baby on a fitball.
Important! Before doing infant gymnastics, consult your pediatrician and take a few lessons from a professional massage therapist.
Exercises for children in the preparatory group
- Bend forward towards your feet
Starting position: standing, legs together. We reach down with our hands to touch the floor or toes.
- Bend the torso to the sides
- Bend forward backward
Feet slightly wider than shoulder width, bend down towards your feet. The arms are straight, and then we stretch first forward and then back between the legs.
- Doing the splits
Full length portrait of happy young pregnant fitness model in sportswear, doing yoga, pilates training, Wide-Angle Seated Forward Bend pose, Upavishtha Konasana, white background, studio, isolated
We sit on the floor, spread our legs to the sides and alternately stretch, forward, right, left.
- fold
We connect the legs together. We continue to sit on the floor, inhale and, as we exhale, bend our torso forward. So that your stomach lies on your knees. However, we do not lift our knees off the floor.
Exercises for children in the preparatory group are compiled based on the characteristics of your children. They are all individual. However, the ones we have written are the most suitable for everyone. They can also be done if you want to do some stretching.
Morning physical moment. Video.
All the best and good luck. Start doing morning exercises right today and after a while your child will do it independently without your supervision and without your help.
This article showed you the exercises that exist, the purpose of morning exercises. How you can create exercises for yourself. Are there any differences in exercises for the middle group or the senior group, and so on. Read on to our articles and learn a lot of new things related to sports, health and a healthy lifestyle.
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