Any technique requires some subtleties and correct execution... If everything is done correctly, then a person gets the following results:

1. Metabolism is activated.
2. The body is simply filled with energy.
3. Blood circulation improves.

During classes, you need to remember the following:

• There should be an even distribution of loads on all muscles of the spine.
• The muscle corset can be restored using a suspended rope ladder.

Expert opinion

Master of Sports in Powerlifting

You need to start small, and in no case overload your spine!

This technique is based on the restoration of the former ability through time-consuming and patient work.

Dikul does not tell anyone that it will be easy. You need to follow the recommendations, not retreating, not a step. And the result is worth it - his technique has brought many thousands of people back to life. And the general condition of the patient will certainly improve. This once again confirms the fact that many people have constantly turned to Dikul for help and are turning now.
Scientifically proven that neurocytes spinal cord able to regenerate (recover). Academician Dikul's methodology confirms this fact.

In addition, these activities do not deny all kinds of therapies:

1. Physiotherapy
2. Aquatherapy
3. Acupuncture
4. Physiotherapy
5. Manual therapy
6. Therapeutic gymnastics

The specialized medical centers of Valentin Dikul have special simulators, many of which the academician invented himself.

A set of exercises is individually selected for each patient - this is done based on the diagnosis and general condition sick.

In addition, joint simulators are also used at home as an adjunct to basic treatment.

Valentin Dikul developed the so-called base complex those exercises with the help of which physical activity is restored.

Joint gymnastics is a set of specific movements that stimulate the production of joint lubrication, make tendons and muscles elastic. It does not provide for heavy loads, the main effect is achieved due to the systematicness of classes. Joint gymnastics is designed for the elderly, people with joint tissue diseases, as well as those who want to make their body more flexible.

The benefits of joint gymnastics are undeniable. As a result of physical inactivity, to which not only the elderly, but also young people are exposed, it is the joints that suffer in the first place. The amount of lubricant produced is reduced, the joint becomes inflamed and begins to deteriorate. This leads to arthrosis, arthritis, osteochondrosis, which doctors diagnose at an increasingly early age. Every year the number of cases is growing, and almost everyone can avoid troubles with joints. Joint gymnastics will help maintain health and restore joint tissue after viral diseases and injuries, which most often lead to various joint diseases.

Joint gymnastics - basic exercises

Joint gymnastics can be included in the complex of physiotherapy exercises, or performed separately. It can be done at home and in the club, and it brings the greatest effect if it is performed on fresh air... The blood, filled with pure oxygen, quickly carries useful substances to the muscles and joints. They become elastic and restore the lost flexibility.

Joint gymnastics includes exercises for all groups of joints - from the neck to the feet. The minimum time allotted for it should be at least 30 minutes. The frequency of execution is every other day. The peculiarities of articular gymnastics is that it does not require strong muscle tension. These are cardio exercises, the effect of which depends on the frequency of repetitions and the regularity of training.

Joint gymnastics begins with a warm-up. The time to complete it is 10-15 minutes. All joints are kneaded in turn. The first exercise is for the feet... Standing or sitting, place your feet together and wiggle your toes. Then - step from heel to toe. Rotate your feet clockwise and counterclockwise. Do the exercise first with the left, then with the right foot.

Warm up for knee joints. Sitting or standing, bring your legs slightly bent at the knees and spread them apart. You should feel the tension in the thigh muscles - then the exercise is done correctly.

Spine warm-up- slopes and deflections. Exercise should be done with great care. They are contraindicated for people suffering from diseases of the spine. They can do a set of exercises for the back only after consulting a doctor.

If there are no problems with the spine, then the following joint gymnastics is performed: tilting the body in different directions, rotating it clockwise and counterclockwise, exercise “cat” - standing on the floor, rest on the palms and knees, the back bends down and bends up. These are the basic warm-up exercises for the spine.

Warm up for the neck and shoulder joints - hand rotation clockwise and counterclockwise, head tilt and neck rotation.

Warm up for elbows- relaxed hands are lowered along the body, fingers are slightly clenched in fists. The arms are alternately bent at the elbows, rising to the forearms.

Features of joint gymnastics

Joint gymnastics for the elderly is less intense than for people under 50 and trained athletes. At the same time, the benefits of articular gymnastics for older people are great. Therefore, it is imperative to perform the exercises. You can start with a warm-up, gradually adding movements from the main complex.

Joint gymnastics for beginners is designed for people suffering from joint diseases as well as for those who have suffered an injury. It can also be performed by those who are just starting their path in sports. It is very important to prepare joints and tendons for serious training, since if these tissues are not elastic, a variety of injuries can occur under stress.

Joint gymnastics for the elderly - the main complex

Exercise 1: Lying on your back with straight legs, bend one at the knee and place the other on the knee. Bend your bent leg left and right. Repeat with the other leg. Perform 5 sets of the first two or three sessions, gradually increasing their number to 20.

Exercise 2: lying on your back, legs bent at the knees, spread your legs to the sides, bringing them as close to the floor as possible (like a butterfly flaps its wings).

Exercise # 3: while standing, resting your hand on the wall, or lying down, rotate with a straight leg in hip joint... The amplitude is not very large, the main thing in the exercises is the work of the joints, and not the tension of the muscles.

Exercise 4: lying on your back, without bending your knees, alternately raise your left and right leg. To enhance the effect, fix the upper leg for a few seconds.

Exercise 5: lying on your stomach, put your hands under your head. Spread your arms back while lifting the body. The more you lift it, the deeper you arch your back, the better.

Exercise # 6: Lying on your stomach, lift your left and right legs alternately. At the same time, the arms are bent at the elbows and lie under the chin.

Exercise 7: Lying on your left side, swing your right leg. Up and down, clockwise and counterclockwise rotation. In this case, the left leg can be bent at the knee or straightened to enhance the effect. Repeat the same with the other leg, turning over on the right side.

Exercise 8: lying on your back, pull your knees bent at the knees to the chin alternately with the help of your hands.

Exercise 9: joint gymnastics for the neck. While sitting, place your head alternately on your left and right shoulder, trying to reach it with your ear. Gently tilt your head back and forth, touching your chin to your chest.

Exercise # 10: while sitting on a chair, perform twisting with the body, trying to reach with your hands as far as possible.

3.18. Joint gymnastics in associative names

Joint gymnastics is a very useful general strengthening gymnastics for all ages, including children. But the teaching methodology in adult groups is not suitable for working with children. Experience shows that the emphasis on therapeutic effect does not work in joint gymnastics, much top scores gives an emphasis on the figurative presentation of the exercises performed. The following associative array is proposed, which each teacher can supplement and change at his own discretion.

Let the children introduce:

a) that the arms and legs look out of the water, and they watch them sitting on the bottom;

b) that they are sitting in the ground, and their hands and feet are heavy;

c) that the arms and legs are light and separate from each other;

d) that they are the end of the tongues of flame, and their movements are sharp and fast.

If the children in the group are not physically prepared enough, then it is necessary to reduce the time of the exercise or make up their own complexes that are feasible for the children.

Combine business with pleasure. Imagine any physical exercise as a game that should be interesting for children.

Children are windy, and sometimes one word is enough to change their state. On the one hand, you should always think of what you are saying to the child, and on the other hand, you need to play with him, travel in the world of play, return and rejoice. Explain in passing, why articular gymnastics is needed, when it can be used, for what diseases, what are the results of its implementation.

Joint gymnastics for children

Gymnastics gives a daily muscle load necessary for a person, strengthens the muscles of the back, body, abdomen, prevents the formation of fatty deposits, strengthens and develops joints, frees them from salt deposits, strengthens the skeletal system, and makes the spine flexible. In addition, gymnastics also gives a psychological effect: it increases activity, gives a surge of cheerfulness, eliminates blues and melancholy, and improves mood.

The exercises of the complex are performed on an empty stomach (no earlier than 2.5-3 hours after eating), in the morning (this is not the most the best time for the complex), during the day or in the evening, but no later than an hour before bedtime. 10–20 minutes after doing gymnastics, if you want, you can eat.

All muscles not involved in the exercise should be relaxed. Breathing only through the nose. Where it is not specifically stated, breathing is arbitrary, calm.

The load in the exercises can be dosed both by the number of repetitions and by the gradual complication of some exercises as the complex is mastered.

During the exercises performed while sitting, the load is regulated by the method of landing the body in the initial position (IP). When performing exercises while sitting on a chair with a full seat (the back does not touch the back of the chair) - the load is minimal, when landing on the edge of the chair - the load increases. When performing the same exercises on the floor, the load is maximum.

A number of joint gymnastics exercises are performed from the "hanging" position. To "hang out" means - in a sitting position, stretch your straight arms and legs forward so that the legs along their entire length - from thighs to calves and heels - do not touch the floor. Support on a rug or on a chair in this sitting position is carried out only at the expense of the pelvic bones. At the same time, the abdominal muscles are tense and maintain the balance of the whole body.

When doing the exercises, keep straight with the neck, back and head in one line. The face is calm, satisfied, eyes are closed, breathing through the nose, attention is directed to the exercise. The pace of exercise is variable.

1. "Flags" or "Do" goodbye "with arms and legs", or "Say" yes "with arms and legs" - movement of the hands and feet up and down.

"Hang out". Trying to keep straight arms and legs motionless, begin simultaneous movements of the hands and feet upward, directing the palms and socks up to the ceiling, and then downward, trying to direct the palms and socks towards the floor. Do the movements vigorously, all the way. Do 5, 10, 15, 20, 25 movements, counting the up and down movement as one.

1) right hands and feet - up, left - down;

2) hands - up, feet - down;

3) right hands and feet - towards, left - apart;

4) spread your fingers.

2. “Say yes”, or “Tick-tock” - movement of the head up and down.

Performed from a sitting position. Vigorously, with an effort, throw your head up, directing the back of the head to the back, and down, trying to reach the chest with the chin. Start with slow movements. Do up to 25 movements, counting the up and down movement as one. At first, do the exercise carefully.

Option: making bends up and down, slightly tilt your head to one or the other shoulder.

3. "Scythe", or "Say" no "with arms and legs" - turns of the hands and feet to the left - to the right.

"Hang out". Trying to keep the motionless position of the arms and legs extended forward, start the simultaneous movements of the hands and feet to the right, turning both hands and both feet to the right, and then to the left, turning the hands and feet to the left also to the stop. Arms and legs are straight, only hands and feet move, everything else is motionless. Move energetically. During one exercise, do up to 25 movements, counting the movement to the left - to the right in one.

Options (changing the PI of the hands and feet):

1) feet to the right, hands to the left;

2) feet inward, hands outward;

3) spread the fingers apart.

4. "Bell", or "Pendulum of the clock" - head tilts to the shoulders.

Performed from a sitting position. Vigorously tilt your head to the right, then to the left shoulder, trying to touch the shoulder with the ear. Make sure your shoulders do not rise. Do up to 25 movements. At first, do it carefully, gradually achieve a sharp throwing of the head. The tempo is variable, start the exercise slowly, then speed up the movements, changing the pace, finish slowly.

Option: perform head-to-shoulder bends, tilting your head back a little.

5. "Helicopter" or "Fan" - rotation of the hands and feet.

"Hang out". With the hands and feet of the feet, simultaneously begin rotational movements, as it were, along the dial. Both hands and both feet rotate in the same direction. Then change the direction of rotation. Do up to 25 circular movements in each direction. The options are:

1) hands to the right, feet to the left;

2) the hand and foot of the right side rotate in one direction, the hands and feet of the left side - in the other;

3) the right hand and the left foot rotate in one direction, the left hand and the right foot rotate in the other.

6. “Say no” - turns the head to the left - to the right.

From a sitting position, make vigorous turns of the head to the left - to the right until it stops. Do up to 25 times, counting left - right turn at a time. Do the exercise carefully at first. Achieve quick movements.

7. Okay.

"Hang out". Connect the legs extended forward with each other with the soles, turning the feet towards each other, then with the ankles, turning the soles in the opposite direction. At this time, the arms are extended forward, the fingers make vigorous movements, as if kneading large pieces of plasticine. Do up to 10 times, counting ankle touch and foot touch at a time. Then knock your feet and ankles together.

8. "Mixer", or "Yula", or "Gingerbread man running along the shoulders, back, chest" - rolling the head.

From a sitting position, make circular movements with your head, as if rolling it along the shoulder girdle. In this case, the neck moves along the surface of an imaginary cone with a maximum angle at the apex, at the base of the neck. The nose describes a circle with the greatest possible radius. Start moving slowly, gradually increasing the pace. Rolls should be done first in one direction, then in the other. Perform up to 25 rolls in each direction. Do it carefully at first.

9. Scratching.

Performed from a sitting position. As you inhale, bring your hands closer to your shoulders, pulling your elbows back. The shoulder blades came together. Through a wide open mouth, make a sharp exhalation "Ha" and throw out your hands with wide apart fingers forward. On a hold after exhalation, make vigorous swinging movements with arms extended forward up and down, as if scratching the space in front of you with your fingers apart. At the same time, the arms are very tense. At the same expiration delay, stop the swinging movements of the arms, stretch the arms and legs forward (it is better to "hang out") and with effort perform scratching movements with the fingers and toes, keeping the straightened arms and legs in a motionless position. Perform with great effort. This exercise is repeated 3-5 times.

10. Serpentine movements.

Make circular movements with your head in a horizontal plane. The chin moves parallel to the floor, the nose only looks forward. First one way, then the other. 8-10 times in each direction.

11. "Cock and hen" - cock movements.

Make pecking movements of the head in a horizontal plane in a forward and backward sequence, to the right - backward, forward and backward, left - backward, forward and backward, etc. The chin moves parallel to the floor. Make 8-10 of these movements.

12. Oriental dance.

Interlace your arms over your head. Keeping the vertical position of the head, move the head left - right in the plane shoulder girdle... Do not tilt your head. The arms are moved to the side opposite to the movement of the head. Make 8-10 of these movements. The options are:

1) twice in each direction;

2) three times in each direction.

13. "Show and hide your little finger" - twists your arms.

Stretch your arms out in front of you. Cross your arms, turn your palms towards each other and interlace your fingers. Rotate the intertwined palms down towards you - up to a position in which the palms are pointing up. To stay in this position. Try to weaken, and then completely eliminate tension and pain in the hands. Then return your hands to the IP. Swap the position of the hands and repeat the exercise. Run 5-7 times.

14. "Spring compression", or "Who will win".

Put your elbows on the table (when performing while sitting at the table) or on your knees apart (when performing while sitting on a chair or on a rug). The forearms are relaxed and vertical. The palms are looking at each other. The right palm slowly compresses an imaginary spring lying on the table. Compression takes place with great effort. When the right hand reaches the table surface, raise it to its original position. Now the right hand is looking up, the left hand tightens the spring. When the springs are compressed, both hands are tense, abdominal Press, shoulder girdle and chest. The neck is relaxed. When returning to the IP, the hand relaxes. Breathing is arbitrary, but it is also possible to perform on hold. Repeat 5-10 times.

Option: the springs compress two hands at the same time.

15. "Swimming" - rotation of the forearms.

Put your elbows on a table or on your knees apart, at a distance wider than your shoulders. Rotate your forearms, making rotational (swimming) movements. When the fingers move under the chin, the back bends, the stomach is pulled in. When moving the hands forward, the back arches. The back, chest, abdomen move in waves. To do swimming movements, first in one direction (forward), then in the opposite direction (back). When the hands pass under the chin, the palms are pointing down one below the other. With the subsequent movement, the hands are turned, palms up. Only 10-15 movements in each direction.

16. "Wheels of a steam locomotive" - ​​shoulder rotation.

The palms are on the knees. Without lifting your palms, perform circular movements with your shoulders forward and then back. Make up to 30 movements in each direction.

Option: perform rotation with one shoulder forward, the other back.

17. "The fisherman is catching a fish" - slopes to the point.

IP - "Pose of the Fisherman". Hands are placed on the knees with the fingers inward. Choose a point on the floor between the feet. Tilt your right shoulder towards this point. In this case, the chin moves to the shoulder. Maximum slope, and return to PI. We do the same with the left shoulder. Only 2-4 times, counting the movements of the right and left shoulder at a time.

18. "Sandwich" - bends to the knees.

Sit up straight, palms on your knees, fingers inward. Spread your knees to the sides. Legs are spaced at right angles. Make bends with the body alternately towards each leg, while the arm bends in elbow joint... Bring the elbow forward and, bending over, fold the forearm and shoulder, trying to lower them by the knee. The hand is, as it were, an extension of the leg. Do not pull the buttocks off the chair. Do it 3-5 times in each direction.

19. "Opening pneumatic doors".

Sit or stand up straight, hands in front of the chest, palms facing each other with a slight offset. Take a breath. At a delay, with an effort to lead open palms towards each other, as if opening the doors of a subway car. Hands are tense when moving. When the palms are level, continue moving on until it stops. Then change hands and perform the door opening movements again. Return your hands quickly, but smoothly, while you need to learn how to instantly relax your hands. Do it 2-4 times, counting at a time opening the doors with a change in the position of the hands.

20. Putting the Shot.

Stand straight with your arms at your sides. On inhalation, bring the palm of the right hand to the shoulder, and take the shoulder back. On a hold, with great effort, very slowly make movements that repeat the movements of the athlete pushing the core. While moving one hand, the other hand is relaxed. The face is turned towards the palm pushing the nucleus. When the hand pushing the core is fully extended, fix this position and stay in it for a few seconds. At the same time, the body is maximally deployed to the left. Then do the shot put with the left hand. Do 3-5 times, counting the movements of the right and left hands at one time.

21. "Moving the walls and ceiling"

With two hands, from a sitting or standing position, with effort, perform pushing movements to the sides, as if pushing imaginary walls away from you. The arms move slowly, with tension until they are fully extended. When returning to the IP - relax your hands. Run 2 times. Then, with both hands, push the imaginary wall away from the chest straight in front of us. Repeat 2 times. After that, perform pushing movements with your palms up, as if raising the ceiling above you. Repeat 2 times.

22. "Munchausen" - sipping.

In a sitting position, stretch your arms up, interlace your fingers above your head in a lock. With energetic movements of the hands, try to tear yourself away from the seat: right, up, left. When the arms are pulled to the left, the right buttock comes off the seat, and when the arms are pulled to the right, the left. The sequence of up-left-up-right hand movements is counted at a time. Ends with vertical stretching. Do 3-5 times.

Option: hands are not in the lock, but palms are pressed against each other and stretched up ("tree pose").

23. "Look what's behind your back" - twisting. (Performed with your back to the north).

In a sitting position, put one hand on your knee, and bring the other behind your back. Leading back side palms along the waist, try to turn the entire body of the vertical axis of the spine after it as much as possible. Turn the head together with the body - the eyes are closed. In a position where the head and body are turned all the way, stop the movement. Stay in this position for a few seconds, trying to completely relax. Free breathing. Then turn the body and head to the other side. Perform the exercise 2-3 times, counting turning left and right at a time.

24. "A tree in the wind" - lateral slopes.

In a sitting position, join your hands behind your back, holding your elbows. Do not press your forearms to your back. With an exhalation, bend to the side without lifting the buttocks off the floor. While tilting, mentally try to see the opposite leg of the chair. In the position of maximum tilt, linger for a few seconds. With a breath, return to the PI and make the same tilt to the other side. Do the exercise 2-3 times, counting the tilt to the right and left at a time. Free breathing.

25. "Snail" - "mother-in-law's language".

IP - sitting. Intertwining your fingers, grasp the back of your head with your palms. Take a breath. With an exhalation, slowly and with tension, tilt your head with your hands to your chest and, continuing to tilt, slowly bend your back vertebra by vertebra, trying to reach the floor with the crown of your head. With an inhalation, slowly and also with tension, return to the starting position. If salts are deposited in the spine, do it carefully. Perform 3-5 times.

26. "Scissors".

With straight arms and legs in a horizontal plane, perform swing movements to the left - to the right with an overlap. Then movements with straight arms and upside-down bottom. Change the pace of movement. Do it 8-10 times horizontally and vertically.

27. "Slender legs."

Stand straight, feet together, feet touch each other at all points. Hands are freely lowered. Neck, back, head form one straight line. Torso, arms are relaxed. Rise on your toes and lower on your heels, springing and swaying so that the heels only slightly touch the floor. Breathing is free, eyes are closed, face is calm, satisfied. Do it 25-100 times (until fatigue in the calves).

28. "Football".

Stand up straight. Perform a variety of shots on an imaginary ball. The blows are sharp, with a delay. The tempo of the beats is variable. First standing on one leg, then on the other leg. Do 10 to 25 kicks on the ball with each foot. After that, jump on one leg and simultaneously hit the ball with the other leg. Then change legs and continue the exercise. Do 10-25 jumps on each leg. Then - jumping on two legs, up as high as possible. Bounce off the floor like a ball. The face is contented. 10-25 jumps.

29. "Karate".

Alternately, with both feet, strike with the heels forward, directly in front of you on an imaginary opponent, imitating karate strikes. 8-10 hits with each leg. Then side kicks alternately with each leg. Perform 8-10 strikes with the left and right side... Then kicks back, also 8-10 kicks with each leg. Perform strikes sharply, trying to relax in the intervals between strikes. Change the tempo of the beats.

30. "Swing your legs."

Stand up straight. Stretch your arms straight out in front of you, palms down. Hands can be spread slightly to the sides. Swing with straight legs, reaching out with the palms of outstretched arms with the toes. Do 5-15 times with each leg.

The options are:

1) when performing swings, touch the toe of the same name and the opposite palm;

2) spread your arms wider to the sides, swing your legs up and to the sides.

31. "Punishing yourself."

Stepping in place from foot to foot, make sharp movements with the free leg backward, trying to hit the buttock with the heel. Legs are completely relaxed. The blows are biting. Do not push your knees forward. Performing 5-25 blows with each leg.

32. "Love yourself" - strengthening the breast.

Stand straight, stretch your arms straight in front of you. Put the fingers of the right hand on the left clavicle, the fingers of the left hand on the right. The thumb, forefinger and middle fingers are pinched together in the fossa at the shoulder. While inhaling, spread your elbows to the side, straighten your back. On exhalation, connect them to each other, round your back. In this case, the elbows all the time remain at the same level (at shoulder level). Movements should be done with great tension. Run 2-5 times. Then change the position of the hands (there is another hand on top). Run also 2-5 times.

33. Boxing.

Take a boxing stance (legs are slightly bent at the knees, left leg and left arm in front). Perform 5-10 light jumps, imitating the movement of a boxer in the ring. Then stop and strike alternately with the left and right hands at the imaginary opponent. Change stance, right arm and right leg are now in front. Perform jumps in this stance, then fight. So repeat 2-4 times. When performing the exercise, pay attention to the speed, sharpness and strength of the blows. The tempo of the strikes is variable, the strikes should be performed in series.

34. "Walking and running like a dog" - walking on all fours. Get down on all fours, trying to keep your arms and legs straight.

In this position, without bending your arms and legs, start walking. Walking on all fours can be done on the spot or within the confines of your mat. Walking turns into running on all fours, without bending your arms and legs. When running, throw straight legs to the sides. Add jumps after running, the conditions are the same - do not bend your arms and legs.

35. "Walking on stilts" - walking and running on straight legs.

Walk in place without bending your knees.

The body remains stationary, the hips are raised as high as possible. Take 10-20 steps in place with each foot. Step on the entire foot with an emphasis on the heel. Walking on straight legs turns into running on the spot. Running is also performed without bending the knees. The run lasts 20-30 seconds.

36. "Ballet step".

We start walking on the spot. In this case, the legs are bent at the knees, the feet look slightly inward. The hips swing to the sides as much as possible - to the right and to the left. Do not pull the socks off the floor. Chest forward, do not move shoulders. Execute in fast pace 20-40 p.

37. "Belly dance" - hula hoop.

a) stand straight, put one leg forward slightly, put it on the toe almost perpendicular to the other foot, rotate the pelvis clockwise and counterclockwise, slowly at first, then quickly. Then make movements with the pelvis back and forth, first on a straight leg, then in the direction of the extended leg. Change leg and repeat the same with the other leg;

b) stand up straight, put your feet parallel to each other. Hands on your hips. We begin movements with the hips and waist, as if rotating an imaginary hoop. At the same time, keep your shoulders motionless. We rotate first in one direction, then in the other. Slowly at first, then quickly, then slowly again. We do 8-10 rotations in each direction. In the course of rotation, squat and return to the rack, without stopping circular motion... Then make movements with the pelvis back and forth, left - right, pulling the pelvis back, and then pushing it forward.

38. "Spring" - squats.

Stand straight, put your feet parallel to each other. Stretch your arms forward. Perform squats, trying to keep your back straight. Do not lift the heels off the floor. Do 8-12 squats. You can add a squat on one leg - "Pistol" (at first you can help yourself by holding on to the back of the chair).

39. "Ball" - jumping in place.

Jump in place, trying to jump as high as possible. You can try to reach out to various objects with your hand.

40. "Velcro" - walking on bent legs.

Hands on your hips. On bent legs, without rising, first walk, and then run. Perform at an energetic pace for 30-60s.

41. "Slider".

Perform walking in a squatting position. The socks run along the floor. Hands on the belt. Perform 30-60 s.

42. "Gopachok" - squatting dance.

Walk in a squatting position, hands on the belt. The leg performing the step deviates to the side and moves in an arc of a circle squatting, like in Ukrainian dancers. Perform this walking for 20–40 s. Performed with a smile.

Option: one hand is raised up, the other is on the belt.

43. "Raise the fuzz with your feet" - "Corners".

Lie on your back. Raise your extended legs 2 cm from the floor. Hold this position for 5-10 seconds. Raise your legs 7 cm from the floor. Linger. Then 15 cm. Linger. 30 cm from the floor. Linger. At 453 to the floor. Linger. 90 ° to the floor. Linger, take a break in this position. Perform the reverse movement of the legs in the same sequence, with the same delays.

44. "Bicycle".

Lying on your back, raise both legs up. Perform leg movements that simulate pedaling when cycling. The pace of movement is variable. Perform pedaling rotations first in one direction, then in the other. All exercises should be done for 30-60 s.

45. "Rocking chair" (Video).

Lie on your back, group ("bend into a roll"), pulling both knees to the chin and clasping your ankles with your hands. Swing back and forth on a rounded back. Only 8-12 swings.

46. ​​"Cross" - throwing the legs.

Lying on your back, stretch both legs together. The arms are straight, lying on the floor perpendicular to the body. Raise one leg to an upright position and lower it to the floor through the other leg, without bending at the knee. Put her thumb on the floor so that the legs are at a right angle. Do not lift the shoulder blades off the floor. Fix in a pose, relax. Keep the pose until you get tired. Repeat with the other leg. So 2-4 times.

47. "Listen to the silence" - contemplation.

This meditation can be given after complexes. physical exercise, outdoor games. Explain that there are many sounds, noises, and conversations in the world. And what is silence, many people forget. Invite them to hear the silence.

You can meditate on certain sounds, offer to listen to how the foliage rustles, the wind, how the rain is dripping. Introduce them into a fairy tale, and let the sound tell everyone something, tell its stories and adventures. After that, let them share their impressions.

48. Relaxation - Shavasana.

First stage. Better to start with weight, then go to relaxation.

Weighting for men (boys) is carried out in the following order (for women - girls - start the same with the right hand):

The left hand becomes heavier;

The left leg becomes heavier;

The right leg becomes heavier;

The right hand becomes heavier;

The torso becomes heavier.

The head never gets heavy. After that, we proceed to relaxation according to the following scheme. We start with the left hand (women or girls start with the right). The fingers of the hand, hand, wrist, forearm, elbow, shoulder, shoulder girdle are relaxed. We check the relaxation from the tips of the fingers to the shoulder girdle and back. Relax left leg... The tips of the fingers, foot, lower leg, calf, knee, thigh, pelvis are relaxed. We check the relaxation from the tips of the toes to the waist and back. Are all muscles relaxed? We relax the muscles of the right leg in the same manner. The muscles of the right hand are relaxed: fingers, hand, wrist, forearm, elbow, shoulder, shoulder girdle. We check the relaxation of the hand from the fingertips to the shoulder girdle and back. Are all arm muscles relaxed? Relaxes the shoulder girdle, abdomen, chest, lower back, back. Your torso is completely relaxed. We check the relaxation of the muscles of the chest, abdomen, back. Relaxes the front and back of the neck. Relaxes the chin, mouth, lips. The mouth is closed lower jaw sagged slightly. Relax the cheeks, nose, eyebrows, eyes, scalp, ears. Your head is completely relaxed. Your body is completely relaxed. You stop feeling it. It becomes weightless. With a full breath, feel the body, open your eyes. Hands behind your head, stretch, turn on your right side, rise, on your left, rise, stretch up, bend forward, smile.

Second stage. Relaxation and flight.

Everything is done first, as in the first stage. Try to achieve complete relaxation of the body. You are relaxed, your body is completely relaxed, you stop feeling your body. The tips of the fingers, feet, legs, calves, knees, hips, pelvis are relaxed. Your legs are completely relaxed. We check from the tips of the toes to the pelvis and back. Are all muscles relaxed? Fingers, hands, wrists, forearms, elbows, shoulders, shoulder girdle are relaxed. We check from the tips of the fingers to the shoulder girdle and back. Are all arm muscles relaxed? Relaxes the stomach, chest, back, lower back. Your torso is completely relaxed. We check the relaxation of the muscles of the chest, abdomen, back. Relaxes the front and back of the neck. Relaxes the chin, mouth, lips. The mouth is closed, the lower jaw is slightly drooped. Relax the cheeks, nose, eyebrows, eyes, scalp, ears. Your head is completely relaxed. Your body is completely relaxed. You stop feeling your body, it becomes weightless. You are floating above the ground. Above you is a bottomless, cloudless blue sky. You fly forward with your feet at an angle of no more than 45 ° to the horizon, slowly turning into a point. You fly, you fly, you fly. With a full breath, return to your body. Hands behind your head, stretch, turn on your right side - rise, stretch, turn on your left side - rise, stretch, sit down - stretch up, bend forward, smile.

Note: A safety instructor can imagine how your physical body connects to the astral with an unbreakable endless thread. If the student does not return from Shavasana, try rubbing his ears or pulling on the safety string.