Phonetic exercise "Song of the Blizzard".
Take a deep breath through your nose. On a long exhalation, say "A-a-a-a-a-a ..." Repeat 2 times.
* I. p. - the main stand, the ball in the hands.
1, 2 - ball up, look at it, inhale. 3, 4 - and. n., exhale. Repeat 6-7 times.
* I.p. - standing, legs apart, ball in hands, inhale.
1, 2 - turn with the ball to the right, exhale.
3, 4 - and. etc., inhale.
Repeat the exercise 4 times.
* I. p. - the main stand, hands on the belt, the ball on the floor in front of you.
1-8 - put the right foot on the ball, roll the ball forward - backward, without removing the leg, I. p.
The same with the left foot. Repeat 3-4 times.
* I. p. - sitting, support from behind, the ball is sandwiched between the feet.
1.2 - bend your legs without lifting your feet off the floor.
3, 4 - and. p. Repeat 6 times.
* I. p. - lying on your back, the ball is sandwiched between the feet.
1 - hands up. -
2 - sit down with a fell swoop.
3 - lean forward, touch the ball.
4 - and. p. Repeat 6 times.
* I. p. - the main stand, the ball on the floor in front of you.
1.2 - jump on two legs over the ball.
3, 4 - turn.
The same in the other direction. Repeat 20 times.
Exercise to restore breathing.
* I. p. - feet shoulder-width apart, the ball in the hands.
1 - ball up, inhale, rise on your toes.
2 - go down on the whole foot, the ball down, exhale. Repeat 4-5 times.
V detainee... The second month of winter is January. People call January - prosinets. This month, the sun is shining more often and the blue sky is peeping through. A popular proverb says: "January is on the doorstep - the day has arrived at the chicken step." In January, children often play different games... Let's play too.
Ball game "Pick a sign"
The teacher throws a ball to the children in turn and says nouns, and they must choose adjectives for them. For example: Winter - cold, chilly, frosty, wicked ... The sky is gloomy, wintry, cloudy, low ... The tree is winter, snow-covered, high ... Snow - fluffy, white, loose, cold ...
Guys, guess the riddles:
Flies - is silent, lies - is silent,
When it dies, then it will roar.
Children... Snow.
Educator. Like a white tablecloth
He covered the roof.
In silver dresses
The trees are dressed up.
Children. This is also snow.
Head of physical education. Whole snowdrifts covered with snow. Let's imagine that we are jumping over snowdrifts.
Developing movements
* Walking on a gymnastic bench with a stop in the middle and jumping over a ribbon. Repeat 2-3 times.
* Jumps up from a deep squat (5-6 jumps 2-3 r: (Exercises are performed by the subgroup method of 6-10 L:
In the forward direction, the children perform the exercise on a bench, in the opposite direction, they exercise in jumping, then returning to the end of their column. Repeat the whole set of exercises 2-3 times.
Educator. The last month of winter is February. In February, winter and spring are found. In the old days, February was called a wind blower, blizzard, bokogrey. Such dissimilar names. What does that mean?
Children... Wind blower - because strong winds blow in February. Blizzard - because in February there are often blizzards. And bokogrey - because spring is already close and the sun warms up all the warmer. And also, perhaps, because when there is a wind, a blizzard outside, everyone sits at home and warms the sides by the stove.
Educator. V In February there are still frosts, a blizzard is raging, but the approach of spring is already felt. A Russian proverb says: "In February, two friends - frost and blizzard." Let's lay out the patterns what
frost paints the windows.
Educational game "Fold the pattern"
The teacher distributes to children sets of the game "Fold the Pattern" - 16 wooden cubes with an edge of 30 mm. The cubes are colored like this: the front face is white, the back face is yellow, the right face is blue, the left face is red, and the top face is - blue-yellow, bottom red-white. Children from these cubes lay out patterns according to the samples (see Fig. 11 a-e col. Tabs)
Head of physical education. Winter is a time of fun children's games. Yes go ahead and we'll play.
An outdoor game "Bear" Like on a slide - snow, snow,
And under the hill - snow, snow,
AND on the tree - snow, snow,
And under the tree - snow, snow.
And a bear sleeps under the snow.
Hush, hush ... Do not make noise!
The game is repeated 2-3 times.
Head of Physical Education... Many games were invented by the Russian people. Here is one of them.
Game "Malechina-Kalechina"
Each child has a stick (20-30 cm) in his hands. You can use rough pencils. Everybody says: Malechina-cripple, how many hours
Until the evening until the winter?
After the last words, each child puts a stick in his palm and tries to hold it. (The teacher is counting at this time.) The winner is the one who was able to hold the wand the longest.
Educator. What is the most fun party do we meet in winter?
Children. New Year.
Educator. That's right, this is the most beautiful, magical holiday of the year. Let's talk about it.
Target. Improve ball handling skills through joint playing exercises and outdoor games.
Tasks: Educational: to consolidate the technique of dribbling and passing the ball with 2 hands from the chest.
Venue: gym.
Equipment and inventory: basketballs, gymnastic wall.
| B / u | Lesson content | Doses. | Guidelines |
| Preparatory part (11 min.) | Construction. Greetings. Reporting lesson objectives. |
1 minute. | "Class! Be equal! Attention! " |
| Walking: - on toes, hands on the belt, hands up; - on the heels, hands forward, hands behind the head; - on outside feet, arms to the sides; - toes inward, hands behind the back. |
1.5 minutes | "Right! Walk around to the left - march! ”. Maintain a distance of 1m. Do not bend your knees, straighten your arms. |
|
| Run: - side steps with the right, left side; - back forward; - "snake". |
2 minutes. | Average pace, keep your distance. Sliding step, hands in front of chest. Look back over your shoulder. Counter-move to the left, march in a "snake". |
|
| The transition to walking, breathing restoration. Rebuilding into a column of 2, followed by rebuilding in 2 ranks. |
1 minute. | Hands up - inhale, hands down - exhale. “To the left in a column of 2 - march! Distance and interval 3 steps ”. |
|
| ORU complex with balls: | 6 minutes | ||
| 1. I.p .: stand, ball down; 1 - ball up, right back to toe; 2 - i.p .; 3-4 - the same with the left. 2. I. p.: Stand, ball in front of the chest; 1 - tilt the head forward, squeeze the ball with your hands; 2 - i.p .; 3 - head tilt back; 4 - i.p .; 5 - head tilt to the right; 6 - i.p .; 7 - head tilt to the left; 8 - I. p. |
Bend over, head up. Keep your back straight. Press on the ball with your fingertips. |
||
| 3. I.p .: stand, ball down; 1 - right to the side on toe, tilt to the right, ball up; 2 - i.p .; 3-4 - the same to the left. | When bending over, look over the shoulder at the heel. | ||
| 4. I. p.: Stand feet apart, ball up; 1–4 - a circular movement of the body to the right; 5–8 - the same to the left. | The amplitude is greater, look at the ball. | ||
| 5.I.p .: wide stand legs apart, ball up; 1 - tilt forward - to the right, put the ball; 2 - stand feet apart, arms up; 3 - tilt forward - to the right, take the ball; 4 - i.p .; 5–8 - the same in the other direction. | Do not bend your knees when bending. | ||
| 6. I.p .: stand, ball down; 1 - lunge right to the side, ball on the chest; 2 - i.p .; 3-4 - the same with the left leg, to the left; | The torso is straight, the lunge is deeper. | ||
| 7. I.p .: narrow leg stand apart, ball up; 1 - the ball forward and with the swing of the right, touch the ball with the toe; 2 - i.p .; 3-4 - the same with the other leg. | Swing with a straight leg. Lower your leg to the floor calmly. | ||
| 8.I.p .: stand, ball in front of the chest; 1 - jump legs apart, ball up; 2 - jump legs together, the ball in front of the chest; 3-4 - the same. | Jumping on toes, slightly bending the knees. | ||
| 9. Walking in place with the ball in the right hand. | Keep your back straight. | ||
| Main part (23 min.) | Breathing exercises"Balls are flying." Standing, the ball is on the chest. Throw the ball up from the chest, say “Oo-oo-oo-oo”. |
1 minute. | Basketball player's middle stance. Inhale through the nose, extended exhalation. Straighten your legs when throwing the ball. |
| Securing the technique of dribbling and passing the ball with the 2nd hands from the chest: | |||
| 1. Dribbling the ball in place in a high and middle stance with the right, left hand. | 3 min. | Do not hit the ball with your palm, move your hand and forearm. With soft jolts of the ball down - forward, apply the brush to the right (left) - from the side. | |
| 2. Passing the ball with 2 hands from the chest in place. | 3 min. | The ball is at waist level. With a circular motion of your hands, pull the ball to your chest. By sharply straightening the arms, send the ball forward, hands forward. | |
| 3. Passing the ball to the floor. | 3 | Throw over the center line. Bend your legs more, direct your arms forward - down. | |
| 4. Dribbling the ball in place followed by a pass from the chest with 2 hands. | 3 min. | Pay attention to the consistency of the work of the arms and legs, their simultaneous extension. Signal transmission. | |
| 6. Relays with dribbling and passing the ball: a) "Pass - run back" |
7 minutes | Players of 2 teams stand in opposite columns at a distance of 5-6 steps. At the signal, the first pass the ball with 2 hands from the chest to the player in the oncoming column and run back to the end of their column. The next repeat the task until the first fall into place. | |
| b) "Crossing" | The construction is the same. Passing with 2 hands from the chest with a blow to the floor. After passing the ball, the player runs to the end of the oncoming column. | ||
| c) "Who is faster" | The distance between the columns is 10-12 m. The first dribble the ball to the opposite column, circle it to the right, pass the ball to the first and stand at the end of the column. |
||
| The game "Ball in a circle" | 3 min. | The players form a big circle and settle on the 1st, 2nd. The captains have a ball. At the signal, the balls are passed in a circle in different directions through one player with 2 hands from the chest. The ball should return to the captains faster. The losing teams complete the teacher's assignments. |
|
| The final part (6 min.) | Play exercise"Guidance on signal" (on the development of attention and the ability to dribble the ball without eye contact). Building a class in one line. |
2 minutes. | Players with balls are located on one half of the court. The teacher is on the other half. With his hand, he shows the direction of movement: up - leading in place, forward - leading backward, backward - leading forward, to the right - leading to the right, left - to the left. |
| Combat exercises: - turns to the right; Summing up the lesson. |
2 minutes. | Listen carefully and follow the teacher's commands. During the turns, be sure to maintain the correct posture. Mark the best students, give marks to students. |
|
| Homework: for the development of the muscles of the arms: flexion and extension of the arms in the lying position Exit the class from the gym. |
2 minutes. | 15 times - girls; 20 times - boys. “Class, left-in! Walk to the exit! ” |
Exercises for hands and shoulder girdle (fig. 22)
1. Flexion of the elbows, touching the chest with the ball. The same with the extension of the arms up. Do not spread the elbows to the sides, the back is straight.
2. Raising the ball forward, do not deflect the body back.
3. Raising and lowering the ball with straight arms:
a) raise to a horizontal position and lower;
b) lower to a horizontal position and raise up.
4. Tossing the ball with straight arms and catching it on straight arms.
5. Extending the arms the ball up, the leg back on the toe, pull the stomach in. Bending your arms, the ball behind your head, holding it with your fingers, spread your elbows to the sides.
6. Throwing the ball from behind the head and catching it in front of the chest.
7. Jerks with straight arms back, the same, but slowly raising the ball back to failure, holding it behind your back.
8. Dilution of arms to the sides and reduction at shoulder height, alternately shifting the ball from one hand to another, do not lower the head, the stomach is pulled in.
9. Passing the ball up from one hand to the other. Having passed the ball, spread your arms to the sides.
10. Tossing the ball in front of the chest from one hand to the other.
11. Toss the ball over your head.
12. Throwing the ball upward with a push with the hands (from the chest) and with a small push with the legs due to a sharp extension of the legs at the knees.
13. Lying on your back, alternately passing the ball from one hand to the other in front of the chest and spreading the arms to the sides.
14. Lying on your back, swinging the ball on straight arms to the right and left.
15. Lying on your back, circular motion ball on straight arms.
16. Lying on your back, throwing the ball up and catching it in front of the chest.
17. Passing the ball from one hand to the other behind the back and in front of the body, without touching the ball to the body.
18. Twisting the ball up spirally. The same in reverse order in I. p.
1) 2) 3) 4) 5) 6) 7)
8) 9) 10) 11) 12)
13) 14) 15) 16)
17) 18)
Figure 22 - Exercises for the arms and shoulder girdle
Exercises for the legs(fig. 23)
1. Squats - ball up, standing - ball down.
2. Squats with the ball down-back. Keep your torso straight.
3. Alternate rising on toes and heels, lifting the ball up. When moving to the heels, raise your hands up slowly: a quick movement with them can lead to a loss of balance.
4. Lying on your back, feet forward, the ball is clamped by the feet. Flexion and extension of the knees.
5. Shifting the ball from one hand to the other under the foot.
6. Throwing the ball up and out (in) from under the foot and catching it with both hands.
7. Lying on your stomach in support on the elbows, forearms inward, the ball is clamped by the feet. Flexion and extension of the legs.
8. Standing on shoulder blades, the ball is trapped by the feet. Flexion and extension of the legs.
9. From the squat, jumping up, erect.
10. The same, but on one leg. First, perform a jump, straightening, pushing with both legs with a landing in a squat on one leg, the other forward.
1) 2) 3) 4) 5) 6)
7) 8) 9) 10)
Figure 23 - Exercises for the legs
Exercises for the abdominal muscles(fig. 24)
1. Sed, the ball is trapped by the feet. Flexion and extension of the legs, sliding the ball on the floor.
2. The same, but raise the ball with bent legs. Extending your legs, put the ball on the floor.
3. The same circular motion bent legs.
4. The same, raising and lowering straight legs.
5. Lying on your back, the ball is trapped by the feet, hands behind the head, to the sides or up. Raising and lowering straight legs.
6. I. p. - too. Flexion in hip joints with a touch of the ball behind the head. Do not bend your knees.
7. In gray, transferring the ball with your feet from side to side, while transferring the ball, raise your feet within an angle of 45 °.
8. Shifting the ball from one hand to the other under the foot. Raise your legs straight: a) alternately; b) both legs together.
9. Lying on your back bent over, transferring the ball from one hand to the other behind the legs.
10. Kneeling ball at the top. Bend over. The same with the springy swinging backward. First, hold the ball on your chest to make it easier.
11. Lying on your back, the ball is trapped by your feet. Sit down and lie down slowly.
12. Lying on your back, the ball is clamped by your feet, sit up abruptly and group, slowly return to the SP.
13. Lying on your back, the ball is clamped by your feet, sit bent over, take the ball with your hands and lie down. The same in the reverse order.
1) 2) 3) 4)
5) 6) 7)
8) 9) 10)
11) 12) 13)
Figure 24 - Exercises for the abdominal muscles
Exercises for back muscles(fig. 25)
1. Bend forward until the ball touches the floor.
2. Bends forward with raising the arms forward.
3. Standing in an inclination, touching the floor with the ball, straighten up to a position, bending forward bending, the ball is at the top, etc.
4. Standing legs apart, transferring the ball from one hand to another, alternately behind the legs.
5. In the stand with legs apart, bend forward, bending over, the ball behind the head. Lifting the ball up and returning to I.p.
6. Oblique lunge forward while lifting the ball up on straight arms.
7. Bending forward, kneeling, ball up.
8. Lying on your stomach, the ball is at the top, bending over, the ball behind the head, then lift it up and return to the SP.
9. The same, but, lifting the ball up, hold the bent position of the body for 2-3 counts, then slowly return to SP.
10. In gray, legs apart, the ball is at the top, slowly bends forward, keeping the position of the hands at the top.
11. Sit feet together, ball forward. Springy forward bends, reaching with the ball toes.
1) 2) 3) 4)
5) 6) 7)
8) 9) 10) 11)
Drawing - 25 Exercises for the back muscles
CHAPTER 3
ROPE EXERCISES
This chapter shows the simplest, widely available, not requiring complex coordination of movements, jumping rope (jumps). Hips strengthen muscles and ligaments lower limbs, especially the feet. Jumping rope, develops almost everything motor qualities, except for flexibility, but it can be used to perfectly warm up muscles before stretching exercises.
Jumps are performed with the rotation of the rope forward, backward, sideways, with one or two rotations in one jump.
When performing a jump rope with intermediate jumps, the movement of the rope slows down by half and is performed with almost straight arms, or with only one hands.
When jumping, the rope is held freely, without pinching it strongly with your fingers. For the convenience of adjusting the speed and direction of travel, thumb hold the handles on top.
Jumping rope is performed on toes. Jumps are made low, rising a little higher than the rope moving above the floor in such a way that, in the rhythm of the rope's movement, jump without stopping. Land softly, bending your knees slightly.
The length of the rope should correspond to the height of the student. To establish its length, you need to hold the rope by the ends, stand in the middle with two legs (feet shoulder-width apart), bend your arms, pressing your elbows to the body, and take your forearms to the sides at right angles. In this position, the rope should be taut (fig. 26).
Figure 26 - Determining the length of the rope
You can determine the length in another way, by standing in the middle of the rope with your legs closed. Then pull the ends of the rope up, while the handles of the rope should touch the armpits.
The usual starting position for doing exercises with a rope is to stand with your feet together, arms slightly extended forward, slightly bent in elbow joints, the shoulders are set aside, approximately at an angle of 30 °, the rope lies on the floor in front or behind (Fig. 27).
Figure 27 - Starting position with a skipping rope
Initial rotary motion the rope is performed with slightly bent arms, the forearms and the hands are turned forward and outward (thumbs up). After one or two rotations with the hands, circular movements are performed only in the wrist joints.
At first, jumps must be performed at a slow pace, and as they master, the pace must be accelerated.
During the execution of the hops Special attention should be given a regulated duration of exercise, which allows you to regulate the load.
Physical activity during jumps is also regulated by: a) the type of jumps; b) the number of jumps; c) the rate of bounces.
It must be borne in mind that jumping rope is an exercise with a large physical activity... Therefore, it is very important: a) to pay attention to the correct movement of the hands, avoiding unnecessary waste of energy, avoiding unnecessary movements for the rotation of the rope; b) carefully think over the dosage and training methodology. The initial load should be no more than one minute, then it is necessary to gradually increase it, bringing it to 5-6 minutes.
It is advisable to alternate jumps with walking in this variant: jumps - 1-2 minutes, walking at a calm pace - 1 - 2 minutes, then again jumps - 1-2 minutes. etc. The number of alternations of jumping and walking is determined by the fitness of the trainees and should increase gradually
While in formation, the rope is held in the right hand folded 8 times.
Rope exercises are used successfully in lessons with all students age groups... In the lower grades, they are used to develop coordination of movements, orientation and coordination of actions of students. In middle and high school - to improve coordination and development speed-strength training, general and speed endurance. It is recommended to start teaching this type of exercise with the formation of the skill of rotating the rope. For this - standing still, the rope is folded in half - rotation alternately with the left (right) hand from the side is carried out mainly with a brush. Then the same thing, but with jumps at the moment the rope hits the floor. Then they start learning different exercises through the rope.
Simple jumps- low bouncing in place or with advancement (forward, backward, left, right).
Double bounce- two jumps: the first is higher through the rope, the second (intermediate) is lower when the rope is at the top.
Jump crosswise- the initial position of the leg is crossed, keeping this position in flight.
Loop bounce- the rope rotates with alternately bringing the hands together (forming a loop) and raising them.
Double Spin Bounce- a jump, during which the rope makes two turns.
Jump from one leg to the other.
Hips with turns- during jumps, turns are made to the left and right sides by 90, 180 and 360 °, etc.
Semi-squat and squat bounces- jumps are performed on bent legs.
Squat- jumps through a shortened rope with alternately putting the feet forward on the heel.
Jump, changing legs("Pendulum") - for each jump, the position of the legs alternately changes with a swing back and forth.
Jumps with one rope can be performed simultaneously with two or three people.
Long rope exercises. Exercises are performed using a 6-8-meter rope, one end of which can be fixed (to a wall, a projectile, etc.), and the other end is rotated by a teacher or student (two students can rotate). Long rope jumping exercises can be performed by one student and a group of students. You can perform jumps while standing still and running in (running out) under a rotating rope. It is characteristic that the student performing the jump cannot control the speed of rotation of the rope, since it is rotated by others, this forces him to measure his actions with the rhythm and tempo of the movement of the rope.
In addition to the listed jumps, after a little training, it is possible to perform a number of different jumps, connected one after the other in one combination.
Also, with a rope, you can perform general developmental exercises, compiled in complexes of various orientations.
Exercise 1.rice. 1). 1-2 - hands through the sides up, reach out and pass the ball to right hand- inhale; 3-4 - lower your hands down - exhale. Repeat the same, passing the ball from the right hand to the left. Raising your head, watch the passing of the ball. The upper arms should be exactly above the head.
Exercise 2. I.p .: legs apart, ball in left hand ( rice. 2). 1 - tilt to the right, hands behind the head, pass the ball to the right hand; 2 - straighten up, hands down; 3-4 - the same in the other direction, passing the ball to left hand... When passing the ball, the elbows are laid out to the sides and back. Body weight on two legs all the time. Perform the slope in one plane. Breathing is arbitrary, without delay.
Exercise 3. I.p .: legs together, arms to the sides, the ball in the right hand ( rice. 3). 1 - deep squat, knees together, hands down, pass the ball to left hand(at the toes) - exhale; 2 - stand up, arms to the sides - inhale; 3-4 - the same, passing the ball to the right hand. Make sure that, getting up, the children straighten their shoulders and raise their arms exactly to the sides.
Exercise 4. I.p .: legs apart, the ball is in the hands below. 1-2 - turn to the right, throw the ball up ( rice. 4); 3 - catch the ball with two hands; 4 - i.p .; 5–8 - the same in the other direction. Toss the ball with both hands low and strictly vertically, without lifting your feet off the floor. Breathing is arbitrary.
Exercise 5. I.p .: Kneeling, ball on the floor between palms. 1 - take the ball right hand; 2–4 - make a large forward and upward circle with it (in the lateral plane); 5 - put the ball in place ( rice. 5); 6 - the same with the left hand. Follow the movement of the ball with your eyes, do not lift your knees off the floor. The beginning of the movement is inhalation, the end is exhalation.
Exercise 6. I.p .: legs apart, hands on the belt, ball on the floor between the legs. 1 - jump left leg forward, right leg back (in a line); 2 - jump legs apart; 3 - jump right leg forward, left leg back; 4 - jump legs apart ( rice. 6). Perform jumps softly, on toes, stretching "in line". Make sure the ball stays between your feet at all times. After jumping, go to walking. Breathing is arbitrary.
2nd grade
Exercise 1.rice. 1). 1 - hands forward, pass the ball to the left hand - exhale; 2 - arms to the sides and a jerk back - inhale; 3-4 - the same, passing the ball to the right hand. Perform the exercise at an average pace, with straight arms, without lowering them below shoulder level.
Exercise 2. I.p .: legs apart, ball up ( rice. 2). 1 - forward bend, the ball on the floor between the legs - exhale; 2 - straighten up, arms up - inhale; 3 - bend forward, take the ball - exhale; 4 - straighten, the ball up - inhale. Do not bend your knees, do not throw the ball on the floor. The stance can be changed gradually, reducing the distance between the feet.
Exercise 3. I.p .: Kneeling, legs slightly apart, arms to the sides, ball in right hand. 1 - turn the body to the right, tilt back, put the ball on the floor between the feet ( rice. 3); 2 - i.p .; 3 - turn to the left, pick up the ball with your left hand; 4 - I. p. Perform movements bent over, do not tear your knees off the floor. Breathing is arbitrary.
Exercise 4. I.p .: legs together, right hand on the belt, left in front, ball in the palm ( rice. 4). 1 - squat on the right, left forward, do not bend the knee; 2 - get up, return to SP. Breathing is arbitrary.
Exercise 5. I.p .: legs apart, the ball is in the right hand. 1 - swing the right leg forward-upward, hit the ball on the floor under the foot ( rice. 5); lowering the leg, catch it with both hands on the other side; 2 - to transfer the ball to the left hand, performing a swing with the left foot, hit the ball on the floor under the foot. Throw the ball at a slight angle inward so that it bounces off the floor (ground) without touching your feet. Do not bend forward while swinging your leg. Breathing is arbitrary.
Exercise 6... I.p .: ball in the hands below. 1 - throw the ball up; 2 - clap behind the back, catch the ball with two hands ( rice. 6). Throwing the ball strictly vertically, do not leave the place. The number of claps can be increased by making claps in the front and back. Breathing is arbitrary.
Exercise 7. I. p. - o.s., the ball is on the floor to the right. Jumping left and right over the ball ( rice. 7), jumps left and right with intermediate jumps in place, and then two, three or more jumps over the ball, performed in fast pace... Breathing is arbitrary. After jumping, go to walking.
3rd grade
Exercise 1. I. p. - o.s., the ball is in the left hand ( rice. 1
Complicated version: 1-2 - rise on your toes.
Exercise 2. I.p .: legs apart, arms to the sides, the ball in the right hand ( rice. 2). 1 - tilt to the left leg, hands down, pass the ball to the left hand under the leg - exhale; 2 - straighten up, arms to the sides - inhale; 3-4 - the same to the other leg, passing the ball to the right hand. Perform inclinations without bending your knees. The exercise can be supplemented by making a backward jerk with your arms (while extending your arms to the sides).
Exercise 3. I.p .: stand feet apart, the ball in the left hand ( rice. 3). 1-2 - turn to the right, hitting the ball on the floor; 3 - catch the ball with two hands; 4 - the ball is in the right hand; 5–8 - the same in the other direction. Throw the ball vertically. Do not move your legs from their place, do not tear your heels off the floor.
Exercise 4. I.p .: legs apart, ball in hand. 1 - throw the ball up; 2 - sit down, catch the ball with two hands ( rice. 4); 3 - in a squat, throw the ball up; 4 - stand up, catch the ball. The height of the throw is not more than 1–1.5 m. When performing the exercise, do not leave the place.
Difficult option: after the throw, sit down and stand up, then catch the ball. Breathing is arbitrary.
Exercise # 5... I.p .: the ball is in the right hand ( rice. 5). 1 - bend the right leg forward, the ball under the knee; 2 - hold the ball under the knee, take bent leg back and bend; 3 - right leg forward and take the ball with the left hand; 4 - leg down. The same with the left foot. When moving your legs back to maintain balance, you can spread your arms to the sides or slightly back, trying to keep your torso straight. Do this exercise first without the ball. Breathing is arbitrary.
Exercise 6. I.p .: lying on his back, arms to the sides, the ball in his right hand ( rice. 6). 1 - bend your legs forward and put the ball on your shins at your feet - exhale; 2 - straighten your legs and gently lower them to the floor, arms to the sides - inhale; 3 - bend your legs forward and take the ball with your left hand - exhale; 4 - straighten your legs, arms to the sides, the ball in your left hand - inhale. When bending the legs, tilt your head forward, controlling the position of the ball with your gaze. Move your legs smoothly so that the ball does not fall.
Exercise 7. I. p. - o.s., ball on the floor in front ( rice. 7). 1 - jump forward legs apart, the ball between the feet; 2 - legs together with a jump forward, the ball behind; 3-4 - two jumps in place, turning in a circle. Jumps with turns alternate to the left and right sides. Jump softly on toes. Breathing is arbitrary.
Option: 3-4 - jumping back legs apart and together (back forward).
Exercise 8. Walking in place, hitting the ball on the floor alternately with the left and right hands and catching with both hands ( rice. eight). Each throw should be made at a specific count, for example, to 1 or 3.
Complicated version: complete the task moving forward. Breathing is arbitrary.
4th grade
Exercise 1. I.p .: legs apart wider, arms to the sides, the ball in the right hand ( rice. 1). 1-2 - shift the center of gravity to the left leg, shift the ball under the knee to the left hand; 3-4 - i.p .; 5–8 - the same in the other direction. Do the exercise smoothly, slowly, stretching while spreading your arms to the sides and turning your palms up. Breathing is arbitrary.
Exercise 2. I.p .: the ball is in the left hand ( rice. 2). 1-2 - hands up through the sides, reach out and pass the ball to the right hand - inhale; 3-4 - hands down through the sides, behind the back pass the ball to the left hand - exhale. With your hands up, look at the ball.
Complicated version: 1-2 - rise on your toes.
Exercise 3. I.p .: legs apart, the ball is in the left hand. 1-2 - turn to the right, hitting the ball on the floor; 3 - catch the ball with two hands ( rice. 3); 4 - SP, the ball is in the right hand; 5–8 - the same in the other direction. Throw the ball vertically. Do not move your legs from their place, do not tear your heels off the floor.
Exercise 4. I.p .: legs apart, the ball is in the hands below. Throw the ball up, quickly sit down and slap one hand on the floor ( rice. 4), stand up, catch the ball with both hands. When performing the exercise, do not leave the place. Squat on a full foot, keep your torso as straight as possible, following the flight of the ball with your eyes. Do the cotton alternately with your right and left hand.
Complicated version: throwing and catching the ball with one hand. Breathing is arbitrary.
Exercise 5. I.p .: legs apart, arms up, ball in left hand ( rice. 5). 1 - tilt of the body to the right, release the ball and catch it with the right hand; 2 - straighten up; 3-4 - the same in the other direction. Make the tilt stronger so that the hands are almost horizontal and the ball falls exactly on the palm lower arm... Try not to bring your hands together. The head should be raised all the time, looking at the ball. Breathing is arbitrary, without delay.
Exercise 6. I.p .: gray, arms to the sides, ball in right hand ( rice. 6). 1 - high swing with the right (left) leg up, arms forward and pass the ball under the leg to the left hand - exhale; 2 - lower the leg, arms to the sides; 3 - bend your arms behind your head and pass the ball to your right hand - inhale; 4 - arms to the sides. Swing to do alternately with the right, left hand. The leg is straight, the toe is pulled. Spreading your arms, you need to straighten your back. Perform the exercise vigorously at a fast pace. After several repetitions, the direction of the ball should be changed.
Exercise 7. I.p .: hands on the belt, the ball on the floor at the side. Jumping sideways over the ball from the right foot to the left foot and back with double taps ( rice. 7). These jumps are reminiscent of the movement found in Russian and Ukrainian dances: on the count of "one" a jump is performed from one foot to the other, and on the count of "two" - a double inflow. Perform the jump softly, emphasizing only the steps. Breathing is arbitrary.
Exercise # 8... Walking in place or moving forward, hitting the ball on the floor with the left hand and catching it with the right and vice versa ( rice. eight). The ball must be thrown in front of you at a slight angle so that it bounces exactly to the other hand. When the exercise is mastered, it can be performed at a count, making throws under a certain leg and at a given pace. Breathing is arbitrary.
Lesson outline for physical culture for 4th grade
Sections: Primary School , School sports and children's health
Target. Improve ball handling skills through joint playing exercises and outdoor games.
Tasks: Educational: to consolidate the technique of dribbling and passing the ball with 2 hands from the chest.
Venue: gym.
Equipment and inventory: basketballs, gymnastic wall.
| B / u | Lesson content | Doses. | Guidelines |
| Preparatory part (11 min.) | Construction. Greetings. Reporting lesson objectives. |
1 minute. | "Class! Be equal! Attention! " |
| Walking: - on toes, hands on the belt, hands up; - on the heels, hands forward, hands behind the head; - on outside feet, arms to the sides; - toes inward, hands behind the back. |
1.5 minutes | "Right! Walk around to the left - march! ”. Maintain a distance of 1m. Do not bend your knees, straighten your arms. |
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| Run: - side steps with the right, left side; - back forward; - "snake". |
2 minutes. | Average pace, keep your distance. Sliding step, hands in front of chest. Look back over your shoulder. Counter-move to the left, march in a "snake". |
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| The transition to walking, breathing restoration. Rebuilding into a column of 2, followed by rebuilding in 2 ranks. |
1 minute. | Hands up - inhale, hands down - exhale. “To the left in a column of 2 - march! Distance and interval 3 steps ”. |
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| ORU complex with balls: | 6 minutes | ||
| 1. I.p .: stand, ball down; 1 - ball up, right back to toe; 2 - i.p .; 3-4 - the same with the left. 2. I. p.: Stand, ball in front of the chest; 1 - tilt the head forward, squeeze the ball with your hands; 2 - i.p .; 3 - head tilt back; 4 - i.p .; 5 - head tilt to the right; 6 - i.p .; 7 - head tilt to the left; 8 - I. p. |
Bend over, head up. Keep your back straight. Press on the ball with your fingertips. |
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| 3. I.p .: stand, ball down; 1 - right to the side on toe, tilt to the right, ball up; 2 - i.p .; 3-4 - the same to the left. | When bending over, look over the shoulder at the heel. | ||
| 4. I. p.: Stand feet apart, ball up; 1–4 - a circular movement of the body to the right; 5–8 - the same to the left. | The amplitude is greater, look at the ball. | ||
| 5. I. p.: Wide leg stand apart, ball up; 1 - tilt forward - to the right, put the ball; 2 - stand feet apart, arms up; 3 - tilt forward - to the right, take the ball; 4 - i.p .; 5–8 - the same in the other direction. | Do not bend your knees when bending. | ||
| 6. I.p .: stand, ball down; 1 - lunge right to the side, ball on the chest; 2 - i.p .; 3-4 - the same with the left leg, to the left; | The torso is straight, the lunge is deeper. | ||
| 7. I.p .: narrow leg stand apart, ball up; 1 - the ball forward and with the swing of the right, touch the ball with the toe; 2 - i.p .; 3-4 - the same with the other leg. | Swing with a straight leg. Lower your leg to the floor calmly. | ||
| 8.I.p .: stand, ball in front of the chest; 1 - jump legs apart, ball up; 2 - jump legs together, the ball in front of the chest; 3-4 - the same. | Jumping on toes, slightly bending the knees. | ||
| 9. Walking in place with the ball in the right hand. | Keep your back straight. | ||
| Main part (23 min.) | Breathing exercises"Balls are flying." Standing, the ball is on the chest. Throw the ball up from the chest, say “Oo-oo-oo-oo”. |
1 minute. | Basketball player's middle stance. Inhale through the nose, extended exhalation. Straighten your legs when throwing the ball. |
| Securing the technique of dribbling and passing the ball with the 2nd hands from the chest: | |||
| 1. Dribbling the ball in place in a high and middle stance with the right, left hand. | 3 min. | Do not hit the ball with your palm, move your hand and forearm. With soft jolts of the ball down - forward, apply the brush to the right (left) - from the side. | |
| 2. Passing the ball with 2 hands from the chest in place. | 3 min. | The ball is at waist level. With a circular motion of your hands, pull the ball to your chest. By sharply straightening the arms, send the ball forward, hands forward. | |
| 3. Passing the ball to the floor. | 3 | Throw over the center line. Bend your legs more, direct your arms forward - down. | |
| 4. Dribbling the ball in place followed by a pass from the chest with 2 hands. | 3 min. | Pay attention to the consistency of the work of the arms and legs, their simultaneous extension. Signal transmission. | |
| 6. Relays with dribbling and passing the ball: a) "Pass - run back" |
7 minutes | Players of 2 teams stand in opposite columns at a distance of 5-6 steps. At the signal, the first pass the ball with 2 hands from the chest to the player in the oncoming column and run back to the end of their column. The next repeat the task until the first fall into place. | |
| b) "Crossing" | The construction is the same. Passing with 2 hands from the chest with a blow to the floor. After passing the ball, the player runs to the end of the oncoming column. | ||
| c) "Who is faster" | The distance between the columns is 10-12 m. The first dribble the ball to the opposite column, circle it to the right, pass the ball to the first and stand at the end of the column. |
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| The game "Ball in a circle" | 3 min. | The players form a big circle and settle on the 1st, 2nd. The captains have a ball. At the signal, the balls are passed in a circle in different directions through one player with 2 hands from the chest. The ball should return to the captains faster. The losing teams complete the teacher's assignments. |
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| The final part (6 min.) | Game exercise "Lead on signal" (on the development of attention and the ability to dribble the ball without eye contact). Building a class in one line. |
2 minutes. | Players with balls are located on one half of the court. The teacher is on the other half. With his hand, he shows the direction of movement: up - leading in place, forward - leading backward, backward - leading forward, to the right - leading to the right, left - to the left. |
| Combat exercises: - turns to the right; Summing up the lesson. |
2 minutes. | Listen carefully and follow the teacher's commands. During the turns, be sure to maintain the correct posture. Mark the best students, give marks to students. |
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| Homework: for the development of the muscles of the arms: flexion and extension of the arms in the lying position Exit the class from the gym. |
2 minutes. | 15 times - girls; 20 times - boys. “Class, left-in! Walk to the exit! ” |
1. A set of exercises while sitting and lying on the floor
1. I. p. - sit down, legs apart, arms to shoulders. 1 - unbending arms up - to the sides, bend over; 2 - and. NS.
2. I. p. - sit down, rest your hands behind. 1 - 2 - bend forward; 3 - 4 - and. NS.
3. I. p. - sit down, legs apart, arms to the sides - bend forward, touch the foot of the right leg with your left hand; 2 - and. NS
4. I. p. - sit down, hands on the belt. 1 - 3 - 3 springy forward bends, trying to touch the feet with your hands; 4 - and. NS.
5. I. p. - sit down, legs apart, arms to shoulders. 1 - 2 - unbending arms to the sides, palms up, bend; 3 - 4 - and. NS.
6. I. p. - sit down, legs apart, left hand on the belt, right hand behind the head. 1 - 3 springy slopes, trying to touch the knee of the left leg with the elbow; 4 - and. NS.
7. I. p. - sit down, rest your hands behind. 1 - bending forward, bend the left leg forward; 2 - and. n. The same, bending the right leg.
8. I. p. - sit down, hands forward. 1 - raise your left leg and clap under your leg; 2 - and. n. The same with the right foot.
9. I. p. - sit down, hands forward. 1 - raise both legs and do cotton underfoot; 2 - and. NS.
10. I. p. - sit down, legs apart, rest your hands behind. 1 - 2 - leaning on the right hand, bend by turning the body to the right, the left hand up; 3 - 4 - and. p. The same with a turn to the left.
11. I. p. - sit down and lean on the back of the forearm. 1 - raise your legs forward; 2 - legs apart; 3 - connect the legs; 4 - and. NS.
12. I. p. - kneel down, hands in front. 1 - 2 - without using hands, sit on the mat on the left; 3 - 4 - without using hands in and. p. The same to the right.
13. I. p. - sit on your heels (kneeling), hands on the mat further forward. 1 - 2 - straightening your legs, lie down, bending your head to the rug; 3 - 4 - unbending arms, bend and sit in and. n. Do not tear off the hands and do not slide them on the mat ("wave").
14. I. p. - get on all fours. 1 - lowering the head, make a round back; 2 - bending in the lower back, head up ("cat").
15. I. p. - get on all fours. 1 - 3 - 3 swing movements with the left leg backward - up; 4 - and. n. The same with the right foot.
16. I. p. - emphasis lying face down, left leg bent, right leg back on toe. 1 - jump to change the position of the legs (right forward, left back); 2 - by jumping into and. NS.
17. I. p. - the same, but face up. Jump to change the position of the legs.
18. I. p. - emphasis squatting. 1 - jumping lying position; 2 - jump and. NS.
19. I. p. - lie on your back. 1 - raise your legs forward; 2 - and. NS.
20. I. p. - lie on your back, hands up. 1 - 3 - swing your arms forward, sit down and 3 springy forward bends, trying to touch your toes with your hands; 4 - and. NS.
21. I. p. - lie on your back, hands to the sides, palms down, legs forward. 1 - lower your legs to the left; 2 - and. n. ("pendulum"). The same lowering the legs to the right.
22. I. p. - lie on your back. 1 - 3 - raising the left leg forward, grab it with your hands by the lower leg and, slightly lifting, touch the knee with your head 3 times; 4 - and. n. The same with the other leg.
23. I. p. - lie on your back, hands to the sides, palms down. 1 - 4 - with a movement to the left make a circle with your feet in the front plane. The same with a circle to the right.
24. I. p. - lie on your back, hands up. 1 - 3 - swinging your arms and bending your legs, grab your shins with your hands and press your head to your knees ("grouping"); 4 - and. NS.
25. I. p. - lie on your back, hands down to the sides, palms down. 1 - legs forward; 2 - legs apart; 3 - connect the legs; 4 - omit in and. NS
2.set of exercises in steam
1.I. p. - standing with their backs to each other, hands below; B holds A by the hands. 1. - Place the left foot on the toes, raising the right hand, tilt to the left. 2. - I. p. The same in the other direction. Repeat 5-6 times.
2.I. p. - standing facing each other, legs apart, leaning forward, hands on shoulders. 1. - Spring-loaded forward tilt. 2. - Turn left. The same with a turn in the other direction. Repeat 5-6 times.
3.I. p. - standing with their backs to each other, hands up. 1. - Lunge forward with the left, lean back. 2. - I. p. The same with the other leg. Repeat 6-8 times.
4.I. p. - standing with their backs to each other, hooking their hands under the elbows. 1. - Sit down. 2. - I. p. Repeat 6 - 8 times.
5.I. p. - standing with their backs to each other; hands on partner's shoulders. 1. - Swing left leg to the right - forward. 2. - I. p. The same with the other leg. Repeat 6-8 times.
6.I. etc. - sitting on the floor facing each other, holding hands, legs bent at the knees, resting on their feet. 1. - Straighten your left leg up. 2. - and. p. 3 - 4. - The same with the right foot. 5 - 6. - Straighten both legs up. 7 - 8. - and. p. Repeat 5-6 times.
7.I. p. - sitting facing each other, legs apart, resting on the feet; grip with right hands. 1. - One partner leans forward (the other back). 2. - I. p. 3. - Lean to the other side. 4. - I. p. The same, grip with the left hands. Repeat 5-6 times.
8.I. p. - lying position, legs apart; B holds A's legs at the waist. 1. - A bend your arms, B - sit down. 2. - I. p. Repeat 6 - 8 times.
9.I. p. - And kneeling, left hand forward, right up; B standing facing him, the left leg in front, the right one holding the left hand A. 1 - 2. - Lean back. 3 - 4. - I. p. Repeat 6 - 8 times.
10. I. p. Moving forward with a partner on the shoulders 20 - 25 m.
11. I. p. - standing facing each other; B holds A's left leg at the waist. 1 - 3. - Jumping on the right leg; change in the position of the legs. 4. - and. n. The same on the other leg. Repeat 6-8 times.
3.complex of exercises with a skipping rope
1.I. p. - the main stand, the rope is folded in four, hold in straight, lowered hands. 1 - 2. - Pulling the rope, raise your arms up, bend over, putting your left leg to the side on the toe. 3 - 4. - Return to and. etc., pulling the rope. Repeat 4-6 times.
2.I. p. - the main stand, the rope is folded four times at the back. 1 - 3. - Leaning forward, lower the rope to the middle of the lower leg, three springy slopes; bending your arms, each time pull the torso to your legs. 4. - I. p. Repeat 6 - 8 times.
3.I. p. - kneeling stand, rope folded in half, keep below. 1. - Pulling the rope, raise your arms up, left leg to the side on the toes. 2 - 3. - Spring-loaded slopes to the left. 4. - I. p. The same in the other direction. Repeat 5-6 times.
4.I. p. - legs apart, rope under the foot of the left leg. The arms are bent at the elbows, the rope is taut. 1. - Standing on the right leg, raise the left, bent at the knee. 2 - 3. - Straighten your left leg forward, pulling the rope with your leg, keep your balance. 4. - I. p. The same with the other leg. Repeat 6-8 times.
5.I. p. - the main stand, standing on the rope, its ends in the hands. 1. - Lunge with the left forward, arms to the sides, pulling the rope. 2 - 3. - Spring bending of the left leg. 4. - I. p. The same with the other leg. Repeat 6-8 times.
6.I. p. - emphasis sitting behind, legs apart; the rope is folded in half in the hands, stretched. 1. - Lean forward, making a circle with your hands forward, lowering the rope by the foot. 2. - I. p. Repeat 6 - 8 times.
7.I. p. - lying on your stomach, arms straight behind your back. Hold the rope folded in half. 1. - Take straight legs back, at the same time raise your arms back, stretching the rope, bend. 2 - 3. - Hold. 4. - I. p. Repeat 6 - 8 times.
8.I. p. - lying on your back, legs together straight up, the rope is folded in half, stretched by hands on the soles of the feet. 1. - Roll back, touching the floor with the toes, the rope is taut, do not bend your legs. 2. - I. p. Repeat 6 - 8 times.
9.I. p. - the main stand, the rope in straight arms from behind. 1-4 - Jumping on both legs, rotating the rope backward. 5 - 8. - Steps in place. Repeat 5-6 times.
10. I. p. - half-squat, the rope is folded in half in the left hand. 1 - 4. - Jumping on both legs over the rope, rotating it forward. 5 - 8. - Walking in place, rotating the rope back sideways in the left hand. Repeat 5-6 times.
11. I. p. - the main stand, the rope from behind in lowered hands. 1 - 4. - Circle with arms forward crosswise, four jumps on both legs, rotating the rope forward. Repeat 5-6 times.
Complex number 1
Complex "Surya - namaskara"
for the development of the spine and raising the emotional state of the student.
performed to music (appeal to the sun).
I greet and bow to you to the friend of everyone and everything on earth (stand straight with your legs together, bend your arms to your chest, joining your palms with your fingers up) - 4 counts.
Thank you for giving life to me and to all living things (bend, hands up, palms forward, inhale) - 3-4 counts.
Thank you for your great function that sets the rhythm on the planet (bend forward, touch the floor with your hands, exhale. Strive to put your palms on the floor and reach your knees with your head) - 4 counts.
Thank you for the strength, the energy that you give to me and others (rider - squat on the left leg, right back to the position of a wide lunge, hands and left foot on the same line. Take your head back - inhale) - 4 couples.
I admire your radiance (mountain - take a breath, hold your breath. Take your left leg back to your right. Lower your head as low as possible to your chest) - 4 counts.
I enjoy your warmth (kitty - bend your arms and touch the floor with your knees, chest, forehead - inhale) 0 4 counts.
For me, you are a great creation of the cosmic mind, I bow down before you (snake - straighten your arms and take the position of the support lying on your hips, bend as much as possible) - 4 counts.
I dissolve in love for you (mountain - bent over, not lifting heels off the floor - exhale) - 4 counts.
I admire the power and strength (the rider - to straighten, bend the left and put the foot on the line of support with his hands. The left knee touches the floor slightly, the head back - inhale) - 4 counts.
I am your servant, budb condescending to me for my weaknesses (stand on the right leg, attaching the left to the position of bending forward, bending over - exhale) - 4 counts.
Thank you for the enlightenment that you give to the mind (straighten your arms up, bend - inhale) - 4 counts.
I bow to you, the friend of everyone and everything on earth (lower your arms, straighten up, relax - exhale).
Complex number 2
A set of exercises for SHG students with respiratory diseases
When performing these exercises, it is necessary to alternate with breathing and relaxation exercises in order to reduce the overall load and strengthen the respiratory muscles.
Learning to breathe is important and difficult task... Teach correct breathing follows as in static positions and during movements. When expanding chest- take a breath. When squeezing, exhale. Exercises performed on exhalation through the mouth contribute to the lengthening of the expiratory phase. Breathing while squatting, turning, bending the body, walking.
Complex 1
Breathing exercises for students
1. At the expense of 1-4, slow deep breaths;
5-8 slow full exhalation.
2. At the expense of 1-3, a slow deep breath;
4 rapid exhalation through the mouth.
3. At the expense of 1 quick breath through the mouth;
2-6 slow full exhalation
Repeat 4 times
4. At the expense of 1 breath in a small portion;
2 pause on exhalation;
3 inhale in a small portion;
4 pause;
5 inhale in a small portion;
6 pause;
7-8 full exhalation.
At the expense of 1-8, free breathing. You should start with 1-2 pauses, gradually bring up to 5-6 times. Repeat 2 times.
5. At the expense of 1-2 a full deep breath;
3 pause;
4 exhale in small portions;
5 pause on exhalation;
6 exhale in small portions;
7 pause on exhalation;
8 exhale fully.
At the expense of 1-8, free breathing. Repeat 2 times.
6. At the expense of 1-2 full breath;
3-6 breath holding;
7-8 full exhalation. At the expense of 1-8, free breathing. Repeat 2x
Complex 2
Students with respiratory diseases (chronic bronchitis, bronchial asthma, etc.) are contraindicated exercises that cause breath holding, straining.
1. Walking in place, gradually increasing the pace, swinging arms for 1 minute.
2. I. p. - leg stand apart
Repeat 8-10 times.
3. I. p. - stand legs apart, hands in front of the chest
1-3 - hands back. 4-i.p. Breathing is arbitrary. Repeat 5-6 times.
4. I. p. - stand feet apart, hands on the belt
1-2 - take your shoulders back - take a deep breath through your nose
3-4 - shoulders forward - exhale through the mouth. Repeat 5-6 times.
5. I. p. - o.s., hands on the belt.
1- rise on your toes - inhale.
2 - squat - exhale.
3 - stand up - inhale.
4 - and. n. - exhale.
6. I. p. - o. with.
1 - swing the left, arms to the sides - inhale
2 - and. n. - exhale
3 - swing the right, arms to the sides - inhale
4 - and. n. - exhale.
7. I. p. - o. c., hands up
1 - tilt, arms back
2 - and. p. Sc. 3-4 - the same. Breathing is arbitrary.
8. Walking in place, gradually increasing the pace, swinging arms for 1 minute.
9. I. p. - leg stand apart.
1-2 - hands up - inhale through the nose
3-4 - hands down - prolonged exhalation.
Repeat 8-10 times. Do not hold your breath.
Complex number 3
Special exercises for correct posture
Exercises in the starting position
I. Exercises for the muscles of the arms, shoulder girdle and back, straightening the spine and expanding the chest:
1. I. P. - O. S., or legs apart, arms to the sides:
a) - bending your arms at the elbow joints, put your palms on the back of your head, bend;
b) - bring straight arms forward and, crossing them, make 2-3 additional springy movements inward, then spread the arms to the sides and make springy backward movements;
2. I. P. - leg stand apart:
a) - bend forward, bending over, do not lower the head, arms to the sides, hands behind the head, palms on the back of the head, arms up;
b) - the same, holding in hands gymnastic stick.
3. IP - OS, standing with your back to the gymnastic wall at a distance of a step from it, raise your hands up and grab the bar of the gymnastic wall shoulder-width apart with a grip from above;
a) - rise on toes and bend in the upper body;
b) - the same, but bending the leg forward.
II. Exercises for the muscles of the trunk that increase the mobility of the spine and create a good muscle corset:
1. I. P. - O. S., or legs apart, hands down:
a) - tilting the body to the sides with simultaneous sliding of the arms along the body - "pump".
2. I. P. - stand feet apart, wider than shoulders, arms up, fingers intertwined, take your hands back and with the movement of your arms forward and down, bend your torso, hold your hands between your legs, as far as possible - "lumberjack".
III. Exercises in balancing, maintaining the balance of the body in place and in movement, well educating and strengthening the skill of correct posture in children and adolescents:
1. IP - OS, hands on the belt, on the head the ball - holding the ball on the head, squatting smoothly, kneel down, sit on the heels, keep the head and torso straight;
2. I. P. - also - raising his arms to the sides, stand on the bench, and then get off and lower his hands, try not to drop the ball, walking with the ball on his head, etc.
Exercises in the starting position, sitting on a skayke
1. I. P. - sitting on a bench, legs are extended, feet are fixed, arms behind head - tilt the body back, bringing the back of the head to the floor, elbows are laid back;
2. I. P. - too - hands on the seat, bend your legs wide apart your knees and pulling your hips to your stomach, keep your torso straight.
Exercises in the starting position on knees and all fours.
1. I. P. - kneeling:
a) - squatting on your heels, bend forward, spread your arms to the sides, look straight;
b) - sitting on the heels, holding the heels to bend, pushing the pelvis forward;
2. I. P. - stand on all fours, raise the left hand forward - up, straighten the right leg back up, arching the back, also with the other hand and leg.
Exercises in the starting position
1. I. P. - lying on your back, raise your torso, leaning on your elbows, bending your back and taking your head back;
2. I. P. - lying on his stomach, lower his head face down, arms bent behind his back, fingers intertwined - raise his head up, stretch his arms, bringing the shoulder blades, bend the back and slightly raise the chest from the floor, avoid large deflection of the lumbar part of the body , the same holding a gymnastic stick with a grip from above or below.
Exercises in hanging on a gymnastic wall
These exercises help to stretch the spine, increase its flexibility and strengthen the muscles of the back and abdomen well.
- I. P. - hanging with his back to the wall - alternate lifting of the extended legs forward, alternate or simultaneous bending of the legs, etc.
Complex number 4
A COMPLEX OF EXERCISES FOR PREVENTION AND CORRECTION OF THE INITIAL FORMS OF FLAT FOOT
1. Starting position is sitting on a chair, one leg extended forward. Turning the foot inward while pulling the toe. Ten times with each leg.
2. The same in a standing position.
3. The starting position is standing on the outer arches of the feet. Rise on your toes; return to starting position. Repeat 6-8 times.
4. I. p. - the same. Semi-squats. Repeat 6-8 times.
5. Starting position standing, hands on the belt. Walking on the outer arches of the feet 30-60s.
6. Starting position standing, toes closed. Raise your toes up; return to starting position. Repeat 10-15 times.
7. Starting position standing, toes together, heels apart. Rise on your toes; return to starting position. Repeat 10 times.
8. Starting position standing, legs apart (feet are parallel), arms to the sides. Sit down with support on the whole foot; return to starting position. Repeat 6-8 times.
9. Starting position standing, right (left) leg in front of the toe of the left (right) - trace in the next. Get up on your toes; return to starting position. Repeat 8-10 times.
10. The starting position is standing on toes (feet are parallel), hands on the belt. Rise on your toes and lower your entire foot. Repeat 8-10 times.
11. The starting position is standing on your toes. Expand the heels outward; return to starting position.
Repeat 8-10 times.
12. Walking down an incline.
13. Walking on toes (back forward) up an incline.
14. Grasping a pencil or stick with your toes, walking for 30-40 seconds.
Complex No. 5
COMPLEX OF EXERCISES WITH TENNIS BALL
1.I. p. - legs apart, the ball in front in the lowered hands. 1. - Raise your arms up, bend. 2. - Bending your arms, touch the neck with the ball. 3. - Straighten your arms up, sit down. 4. - I. p. Repeat 6 - 8 times.
2.I. p. - legs apart, arms to the sides, the ball is in the left hand, with the palm turned down. 1 - 2. - Release the ball from your hand and after the rebound, turning your torso to the left, catch the ball with your right hand. The same in the other direction. Repeat 6-8 times.
3. I. p. - lying on his stomach, the ball in both hands at the top. 1 - 2. - Bend over, hands with the ball behind the head. 3 - 4. - I. p. Repeat 6 - 8 times.
4. I. p. - the main stand, arms to the sides, the ball in the left hand. 1. - Raise your left leg forward. 2. - Hit the ball on the floor under your feet so that the ball bounces slightly to the right. 3. - Lowering your leg, catch the ball with your right hand. The same under the other foot. Repeat 6-8 times.
5. I. p. - sitting, legs straight, arms to the sides, the ball in the left hand. 1. - Raise straight legs and, lowering your arms, shift the ball under the knees from the left hand to the right. 2. - Lower your legs, arms to the sides (the ball is in your right hand). 3 - 4. - The same, moving the ball from the right hand to the left. Repeat 6-8 times.
6. I. p. - legs are wider than shoulders, arms forward, the ball is in the left hand. 1. - Unclench your fingers, release the ball from your left hand and, quickly squatting, catch it with both hands near the floor. 2. - Straighten up. The same with the right hand; the same, catching the ball with one hand. Repeat 6-8 times.
7. I. p. - lying position, the ball on the floor between the hands. 1. - Take the ball with your left hand, turning your torso to the left, lying sideways at an emphasis, raise your left hand with the ball up. 2. - The same with the right hand. Repeat 6-8 times.
8. I. p. - the main stand, the ball in both hands at the bottom. 1. - Raise the left leg forward, the right arm forward, the ball on the palm of the left, laid to the side. 2. - Sit on your right foot, holding the ball in the palm of your hand. 3. - Stand up, holding the ball in the palm of your hand. 4. - I. p. The same with the other hand. Repeat 6-8 times.
9. I. p. - standing, hold the ball between the feet. 1. - Jump, throwing the ball upside down - forward, and catch with both hands. 2. - I. p. The same, alternately catching the ball with each hand. Repeat 6-8 times.
10. I. p. - the main stand, the ball at the chest in both hands. 1. - Hands up, rise on toes, bend. 2. - Hands on your chest. 3. - Lean forward, hands below, touch the floor with the ball. 4. - I. p. Repeat 6 - 8 times.
Complex number 6
Complex for the prevention of visual impairment
- Eye movement right-left (10 times);
- Vertical movements up and down (10 times);
- Circular movements clockwise and counterclockwise (5 times in one direction and 5 in the other);
- Intense blinking and shutting up (30 sec);
- Diagonal eye movements (5 times from the upper left corner to the lower right and 5 times from the upper right corner to the lower left);
- We place the index finger at the bridge of the nose and look at the tip of the finger with two eyes (repeat 5 times);
- We select the mark on the window. We look at the mark and move our gaze to the farthest object outside the window (10 repetitions).
Complex number 7
OSU complex with a hoop.
1. "Behind the back"
I. p.: Standing, feet shoulder-width apart, the hoop grip from the sides at the bottom. 1 - raise the hoop up, 2 - lower it by the shoulders, 3,4 - I. p. Pov: 6-7 times.
2. Side bends
I.p .: standing, feet shoulder-width apart hoop below. 1- lift the hoop horizontally up, 2- tilt to the right (left), 3,4- i.p. Pov: 6-8 times.
3. Downward slopes
I.p .: standing, feet shoulder-width apart, the hoop on the floor behind the legs, hands on the belt. 1- tilt down, reach the hoop, 2- I.p. Pov: 6-7 times.
4. Squats
I.p .: standing, heels together, socks apart, hoop at the bottom. 1- sit down, keep your back straight, spread your knees, bring the hoop forward. 2- i.p. Pov: 6-7 times.
5. "Do not hurt"
I.p .: sitting, legs bent, hoop in front of the legs. 1- legs apart, put on the floor, 2- I.p. Pov: 5-6 times.
6. "Bridge"
I.p .: sitting, support of the hands from behind, legs in a hoop bent at the knees. 1- raise the body up, make a bridge, 2- I.p. Pov: 6-7 times.
7. Turns
I.p .: standing, feet shoulder-width apart, the hoop is pressed to the chest. 1- bring the hoop forward, 2- turn to the right (left), 3.4- I.p. Pov: 6-8 times.
8. Jumping on two legs through the hoop back and forth with your back. Alternate with walking with a side step along the hoop of the hand on the belt
Complex number 8
1. I. p.-stand feet apart, the ball in the right hand. Toss the ball, clap your hand in front of your chest and behind your back, catch the ball. With the same hand. Breathing is free. 6 times with each hand.
2.I. p.- stand feet apart, the ball in the right hand. Hit the ball on the floor, clap your hands behind your back, in front of your chest and catch the ball with two hands and after rebound. Also with the left hand. Breathing is free. 6 times with each hand.
3.I. p.-squat, the ball in the right hand. Toss the ball, stand up, turn around and catch the ball. Also with the left hand. Breathing is free. 6 times with each hand.
4.I. Breathing is free. 4 times to each leg.
5 I. p.-stand feet apart, left hand on the belt, bent right with the ball up. Three springy tilts to the left - return to and. p. Move the ball to
6.I. on. with., the ball in the right hand. Throw the ball against the wall, clap your hands in front of your chest, catch the ball after bouncing with your left hand. Also on the left hand. Breathing is free. 4 times with each hand.
7. I. p.-o. with., the ball in the right hand. Throw the ball into the wall, turn 360 °, catch the ball with your left hand after bouncing off the floor. Also on the left hand. Breathing is free. 3 times with each hand.
8. I. p.-o. with., the ball in the right hand. Dribble the ball in place from the beginning with the right hand, then with the left hand. Breathing is free. Perform 20-25 sec. with each hand.
9.I. p.-o. with., the ball in the right hand. Walking with a wide step for 40-50 seconds. Breathing is free.
Complex number 9
The switchyard complex in place with medicine balls:
1. I. p. - legs apart, the ball in front in the lowered hands. 1 - 2. - Raise the ball forward - up. Bend over, take your left leg back to your toes. 3 - 4. - and. p. Repeat 4 - 5 times.
2. I. p. - kneeling, bending forward, rest the palms of straight hands on the ball. 1 - 3. - Springy downward bends until the chest touches the floor, without bending the arms. 4. - I. p. Repeat 4 - 6 times.
3. I. p. - sitting legs cross the ball at the chest. 1. - Turn the body to the left while simultaneously straightening the arms forward. 2. - I. p. The same in the other direction. Repeat 4-6 times.
4. I. p. - lying on your back, the ball is sandwiched between the feet of straight legs, arms to the sides. 1 - 2. Sit down, clasp your shins with your hands, do not touch the floor with the ball and feet. 3 - 4. - I. p. Repeat 4 - 6 times.
5. I. p. - lying on your back, legs are strongly bent at the knees and apart shoulder-width apart, the ball is on the floor bent arms behind your head on the floor. 1 - 3. Make a "bridge", raise the left leg, bent at the knee, up. 4. - I. p. Repeat 3-4 times.
6. I. p. - legs apart, the ball in bent arms behind the head. 1– 4. - A circular rotation of the body to the left - forward, to the right - backward, holding the ball behind the head. The same in the other direction. Repeat 4-6 times.
7. I. p. - the main stand, the ball at the chest. 1. - Push the ball up, get down on one knee. 2. - Catch the ball with straight arms overhead. 3. - Bending your arms, lower the ball behind your head. 4. - Throw the ball up, stand up, catch the ball, return to and. p. Repeat 3-4 times.
8. I. p. - legs apart, the ball at the chest. 1– 2. - Straightening your arms forward, quickly bend over, bring your hands with the ball between your legs back to failure and throw the ball up. 3 - 4. - During the flight of the ball, quickly straighten, turn around and, catching the ball with both hands, return to and. p. Repeat 3-4 times.
9. I. p. - the main stand, the ball lies at the toes of the feet. 1. - Jump over the ball forward. 2. - Jump back over the ball. 3. - Jump over the ball to the left. 4. - Jump over the ball to the right. Repeat 4-5 times.
9. I. p. - legs apart, the ball is sandwiched between the feet. 1. - Sharply bending your legs forward, toss the ball up. 2. - Catch him with your hands. 3. - I. p. Repeat 7 - 8 times.
10. Moving forward, push the ball from the shoulder with the right and left hands, catching it on the move, 30 - 40 sec. at an average pace.
Complex No. 10
A complex of general developmental exercises with a gymnastic stick
1. - Turns of the body to the sides (16-18 times).
I. P. - feet shoulder-width apart, straight arms with a stick up.
1 - turn left, 2 - turn right.
Do not lift your feet during the exercise.
2. – Body bends to the sides (12-14 times).
I. P. - legs are wider than shoulders, hold the stick behind the head at shoulder level.
1 - 2 - tilt to the left, straightening your arms up and bending the opposite leg.
3 - 4 - the same to the right.
3. – Lunge forward (12-14 times).
I. P. - OS. Hands with a stick at shoulder level.
1 - raising your arms with a stick up, perform a wide step forward with your left foot, bend.
2 - the same, step to perform with the right foot.
4. – Swing legs (18-20 times).
I. P. - OS. Straight arms with a stick in front of the chest.
1 - swing with the left leg to touch the stick.
2 - the same, with the right foot.
Do not bend the fly leg, depending on the flexibility of the students, differentiate the height of the stick.
5. – Forward bends (10-12 times).
I. P. - OS Hold the stick above your head, arms straight.
1 - bend forward until your forehead touches your knees.
2 - I.P.
Do not bend your legs.
6. – Bending back (10-12 times).
I. P. - O.S. Stick behind the back.
1 - 2 - bend over, slightly bending the legs.
3 - straighten up.
4 - I.P.
7. – Jumping over a stick (30-40 times).
I.P. - O.S.
Jump over the stick sideways, pushing with two legs.
Jumping for every count.
Running exercises.
1. Running with a snake, running around racks or various objects.
2. Running with an arbitrary acceleration of 3-5 m.
3. Running, "throwing" straight legs forward.
4. Running, "throwing" straight legs back.
5. Running with a high hip lift.
6. Running with an overwhelming movement of the lower leg back.
7. Running backwards.
8. Moving sideways side steps (right, left).
9. Moving with side steps in the tennis player's stance alternately with the right and left side (after two steps, after one step).
10. Moving by side steps in the tennis player's stance, facing forward with simultaneous movement to the right and left.
11. The same, but backwards.
12. Moving sideways (right, left) with crossed steps ("lezginka"): for example, when moving with the right side, put your left leg alternately crosswise, either in front or behind the right. The right leg is only rearranged to the right.
Jumping exercises.(fig. 39)
1. Hands on the belt, jumps on one leg with a change of legs.
2. Hands on the belt, jumping on both legs in a triangle or square.
3. Jumps to the side from one leg to the other in place over the lines drawn on the floor.
4. Jumping out of the squat (half squat) up.
5. Jumping out of the squat (half squat) forward.
6. Hands on the belt, jumping on both legs with a turn of 180 ° (360 °).
7. Jumping on one leg with advancement.
8. Jumping on one leg to the right and to the left.
9. Jumping on both legs, pulling the knees to the chest ("kangaroo").
10. Jumping with both feet over the bench.
Exercises for the muscles of the arms.(fig. 40)
1. Standing in the basic stance - arms forward, to the sides, up.
2. Hands to shoulders - circular rotation hands.
3. Circular rotations with straight arms - 4 times forward, 4 times backward, gradually increasing the amplitude.
4. Circular rotations with straight arms in different directions: right forward, left back and vice versa.
5. Circular rotation of the forearm in and out from the position of the hand to the sides.
6. Circular rotation with brushes clenched into a fist, into one
and the other side, with both hands simultaneously and alternately from the position of the hand to the sides or forward.
7. Squeezing and unclenching the hands into a fist from the position of the hand forward.
8. Standing legs apart, jerking with arms bent at the elbows in front of the chest with a turn of the body.
9. Clasp the brushes "into the lock" - kneading.
10. Right hand above, left below jerking hands back.
11. Right hand above, left below - jerking hands back and
to the sides, a gradual (by 8 counts) change in the position of the hands: left at the top, right at the bottom.
12. Standing facing the wall - pushing with both hands from the wall, gradually increasing the distance to it.
13. Support lying - push-up from gymnastic bench or off the floor, push-ups on a gymnastic bench.
14. Pulling up on the bar with a grip from above or from below.
Exercises for the muscles of the trunk.(fig. 41)
1. Legs shoulder-width apart - bends, reaching out to the floor with your hands.
2. Legs are wider than shoulders - bends, reaching the floor with your elbows.
3. Legs shoulder-width apart, bending over, arms to the sides - turns the body, reaching out toes with your hands.
4. Legs shoulder-width apart, hands on the belt - circular motion with the pelvis.
5. The same, feet shoulder-width apart, arms "locked" above the head - - rotation of the body, trying to describe a large circle with your hands.
6. Bend backward bending, reaching with your heels with your hands.
7. Bending backward, bending over, taking out the left heel alternately with the right hand and vice versa.
8. Legs shoulder-width apart, hands on the belt - three springy slopes to one side and the other.
9. The same as the exercise, but the hands are clasped above the head.
10. The same as the exercise, but with two side steps in each direction and reaching the floor with clasped hands.
11. Legs shoulder-width apart, one arm above, the other below - for each count, bends to the sides with an overflowing movement of the arms behind the back.
12. Lying on your stomach, hands behind your head - bending back.
13. Support from behind - to unbend and bend the arms, bending the torso.
14. From a supine position, arms along the body - tilts to straight legs with a return to the starting position.
15. The same, but hands behind the head.
16. The same, but hands up.
17. Lying on your back, arms to the sides - raise your straight legs up and lower them alternately to the left and right sides.
18. Feet shoulder-width apart, standing with your back 30-50 cm from the table - without lifting your legs off the floor, reach the far corner of the table with your hand.
Exercises for the muscles of the legs.
(fig. 42) 
1. Squats with arms extended forward, do not lift the heels off the floor.
2. Hands on the belt - lunge with the right leg, three springy swinging. The same with the left leg lunge.
3. The same, but change of legs with a jump.
4. The same, but lunge to the side.
5. Hands put forward - alternate swinging legs forward, reaching out with toes.
6. Hands to the sides - alternate swings of the legs to the sides, reaching with the toes of the hands.
7. The emphasis is sitting down, right leg to the side - without taking your hands off the floor, jumping to change legs.
8. Jumping change of position - the emphasis is sitting down, the emphasis is lying.
9. Slightly bend your knees, put your hands on your knees - circular rotation in the knee joints.
10. Hands on the belt, feet on the toes - circular rotation in the ankle joint.
11. Stepping back 60-80 cm from the wall and resting your hands on it - lifting on toes.
12. Hands on the belt - from a deep squat, alternate "throwing" straight legs forward - squatting dance.