Ekaterina Morozova

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Some parents consider exercise superfluous (“why - there is physical education at school!”), Others do not have extra 15-20 minutes for children, “because it’s work!”. And only a few mothers and fathers understand the importance of exercise for the child, and specifically get up in the morning half an hour early in order to have time to cheer up with the child and prepare the body for the school / work day.

If your kids sleep in class and constantly shirk PE, this guide is for you!

When is it better to do exercises for a younger student - how to prepare for gymnastics?

Man by nature must move a lot. No wonder they say that movement is life. The less the child moves, lying all his free time near the TV and the more health problems he gets.

Children's specialists are sounding the alarm and reminding parents that the children's body should actively move at least 10 hours a week, and for younger students this minimum increases to 3 hours a day. Moreover, it is desirable that this happens in the fresh air.

Naturally, parents have too little time, but still, allocating 20 minutes in the morning and 20 minutes in the evening for exercise is not so difficult.

Video: Gymnastics for primary school children

What does charging give?

• Prevention of obesity.
• Prevention of problems of the cardiovascular system, musculoskeletal system, and so on.
• Elimination of nervous tension.
• The return of the body to normal.
• An increase in mood is a psychological setting for a good day and a charge of vivacity in the morning.
• Full awakening (the child will come to class with a more “fresh” head).
• Activation of metabolism.
• etc.

How to prepare a child for charging?

Of course, it is difficult to get a child out of bed ahead of time - especially "for some kind of exercise." This wonderful habit needs to be instilled gradually.

As you know, it takes about 15-30 days of regularly repeated actions to establish a habit. That is, after 2-3 weeks of such classes, your child will already be drawn to them.

Without a mood - nowhere. Therefore, the most important thing in the formation of this habit is to tune in and.

In addition, it is important that the exercises for the child change periodically (children at this age get tired of the same type of training too quickly).

And do not forget to praise the child and in every possible way encourage any physical activity.

Video: Morning exercises. Charging for children

15 best exercises for children 7-10 years old - correct posture and increase muscle tone with a daily set of exercises!

If you do not have the opportunity to go out into the fresh air to recharge, then open the window in the room - training should not take place in a stuffy room.

So, to your attention - 15 exercises for younger students

The first 5 exercises are for warming up the muscles. It is absolutely impossible to do complex exercises immediately after sleep.

1. We take a deep breath and rise on our toes. We pull the handles up as high as possible, as if trying to reach the ceiling. We go down to the full stop and exhale. The number of approaches is 10.
2. Tilt your head to the left, return to the starting position for a couple of seconds and then tilt your head to the right . Next, we make circular movements with the head - to the right side, then to the left. Run time - 2 minutes.
3. Now shoulders and arms. Alternately raise one shoulder, then the other, then both at once. Next, we make swings up with our hands - in turn, then with the left, then with the right hand. Then circular movements with the hands, as when swimming - first breaststroke, then crawl. We try to do the exercises as slowly as possible.
   
4. We rest our hands on our sides and do inclinations - left, right, then forward and back. 5 times - in each direction.
5. We walk in place for 2-3 minutes, raising our knees as high as possible . Next, we jump 5 times on the left leg, then 5 times on the right, then 5 times on both, and then jumps with a turn of 180 degrees.
6. We stretch our hands forward, interlace our fingers in a lock and stretch forward - as far as possible . Then, without losing the lock, we lower our hands down and try to reach the floor with our palms. Well, we finish the exercise, trying to reach the ceiling with clasped hands.
   
7. We do squats. Conditions: keep the back straight, legs shoulder-width apart, hands can be clasped behind the head in a lock or pulled forward. The number of repetitions is 10-15.
8. We do push-ups. Boys do push-ups, of course, from the floor, but for girls, the task can be simplified - you can do push-ups from a chair or sofa. The number of repetitions is from 3-5.
9. Boat. We lie down on the tummy, stretch our arms forward and slightly up (we lift the bow of the boat), and also the legs - we connect them together, lift up the “stern of the boat”. We bend the back as hard as possible. The execution time is 2-3 minutes.
10. Bridge. We lie down on the floor (children who can descend onto the bridge from a standing position descend directly from it), rest our feet and palms on the floor and, straightening our arms with legs, bend our backs in an arc. The execution time is 2-3 minutes.
11. We sit down on the floor and spread our legs to the sides. We alternately stretch our hands to the toes of the left foot, then to the toes of the right. It is important to touch the leg with the stomach so that the body lies with the leg - parallel to the floor.
12. Bend the left leg at the knee and lift it up, clap your hands under it . Then repeat with the right leg. Next, raise the outstretched left leg as high as possible up (at least 90 degrees relative to the floor) and again clap your hands under it. Repeat for the right leg.
    
13. Martin. We spread our arms to the sides, take the left leg back and, slightly tilting the body forward, freeze in the swallow position for 1-2 minutes. It is important that the body at this moment is parallel to the floor. Next, repeat the exercise, changing the leg.
14. We clamp an ordinary ball between the knees, straighten our shoulders, rest our hands on the belt. Now slowly squat down, keeping your back straight and the ball between your knees. The number of repetitions is 10-12.
15. We rest our hands on the floor and “hover” above it in the “push-up” position. And now slowly with the help of hands we “go” to a vertical position. We rest a little in the “ostrich” position and “stomp” with our hands forward to the original position. We go back and forth with our hands 10-12 times.

We finish the exercises with a simple exercise for relaxation: we stretch out “at attention” while inhaling, straining all the muscles - for 5-10 seconds. Then we sharply relax on the command “at ease”, exhaling. We repeat the exercise 3 times.

Motivation for a younger student to perform a daily gymnastics complex at home - useful tips for parents

It is difficult even for an adult to force himself to do exercises in the morning, let alone children - you need to try hard to accustom a child to this useful ritual. There is no need for motivation here.

Where to look for this motivation, and how to lure a child to exercise so that the child is happy with it?

• The main rule is to do exercises together! Well, if dad categorically refuses, then mom should definitely participate in this process.
• We turn on cheerful and cheerful music. Doing exercises in silence is boring even for an adult. Let the child choose the music!
• We are looking for an incentive in each case. For example, a beautiful toned figure to the envy of everyone can become an incentive for a girl, and a muscle relief that he can be proud of can become an incentive for a boy. No less incentive will be weight loss if the child is overweight.
• Looking for someone to imitate. We do not create idols (!), but we are looking for a role model. Naturally, we are looking for him not among bloggers and bloggers with beautiful bodies and emptiness in their heads, but among athletes or heroes of films / films that the child loves.
• Charging is needed to become stronger. And you need to be strong (strong) to protect your younger brother (sister).
• In addition to 5 exercises for warming up the muscles, you need to choose another 5-7 exercises for direct charging. More for this age is not needed, and the training itself should take no more than 20 minutes (twice a day). But it is important to regularly change the set of exercises so that the child does not get bored! Therefore, immediately make a large list of exercises, from which you will pull out 5-7 new ones for every 2-3 days.
• We talk more often with the child on the topic of health : why exercise is so important, what it gives, what happens to the body without physical activity, and so on. We are looking for thematic films and cartoons that we watch, of course, with the child. We often watch films in which young athletes achieve success - often such films become powerful motivators for a child to go into the world of sports.
• Arrange a sports corner for your child in the room . Let him have personal bars and rings, a Swedish machine, a fitball, a horizontal bar, children's dumbbells and other equipment. Reward each month of training with a trip to a trampoline center, rock climbing or other sports attraction.
• Use your own cravings to encourage your child to exercise. . For example, if a child loves a ball, consider a set of exercises with the ball. He loves uneven bars - do exercises on the children's sports ground. Etc.

Video: Fun exercise for a child

Remember that it is impossible to drive a child to exercise, as to hard labor. It is important that he wants to work with you. Therefore, first of all, we demonstrate the importance of charging by our own example.

Children at this age already think and analyze perfectly, and if you constantly lie on the couch, growing your belly, then you simply cannot force your child to study - a personal example is more effective than all other methods.