Any child needs all-round development. The physical activity occupies one of the predominating places in the course of growing of the kid and requires to itself special attention. In our article we will discuss a subject of warm-up of muscles at children before physical activity and we learn what exercises best of all will be suitable for the correct development of muscles of your child.
At first it should be taken into account that there are many types of warm-up depending on age of the beloved child and the forthcoming occupations. For example, a warming up of muscles before a training and gymnastics on change will significantly differ. Generally the essence of warm-up comes down to improving blood circulation in muscles, to warm joints, to remove excess of energy and to give to the musculoskeletal device of a condition for necessary development.
Whether you know? Jay Foster became the youngest athlete who won the national championship of Jamaica on table tennis of 1958. The young champion then was only 8 years old.
It is necessary to find time for warm-up just before a training. This type of activity is relevant for the children occupied in sports sections or dancing art. Warm-up before more serious physical activity has to come from body top from top to bottom. Here the fact that at first neck muscles, then fabrics of a belt of the upper extremities, trunks, hips, knees and an ankle warm up means. Such sequence helps to avoid pinching of nerves.
Agree that the physical activity positively affects health and health. Consider options of different exercises for children.
Duration of gymnastics depends on what will follow after it. For example, the warming up before professional work of sport has to take from 10 to 15 minutes with use at first of the general complex exercises, and then and specialized — to warm up certain groups of muscles.
Other types of the warming activity can take generally from 5 to 15 minutes a day as they are necessary for maintenance of an organism in an active and healthy state.
Whether you know? In the Guinness Book of Records the boy by the name of Ronak Atul Vitha 2005 of year of birth who in 5 years in 40 minutes made 1482 push-ups is registered.
As we already know, warm-up for children of different age categories looks differently too. But the fact that it is regularly necessary to be engaged in them unites these exercises, and since small years to form the child's habit to physical activity. Now we will consider how warm-up for kids of the first years of life has to look.
At this age the kid only studies well to be guided in space and to control the musculoskeletal device therefore warm-up consists of the simplest exercises. There are several examples:
- Get up opposite to the child and do rotary motions by the head at weak speed. It is necessary to warm up a neck to avoid unpleasant pinching of nerves at sharp turns of the head.
- After that the child has to get up on width of shoulders and begin to warm up a shoulder joint. One hand needs to rest sideways, and free to make five rotary motions on an arch. Let the kid will replace hands and will repeat exercise.
- For warm-up of a humeral belt it is possible to clap in palms, and then to stretch up all over.
- One more good exercise for warm-up of children of this age the simple zalezaniye on a chair is considered. Put a chair before the kid and let it will begin to climb on it, at first having stood up on socks and relying on sitting. Then let will throw a knee, it will smoothly be tightened to a back of a chair and will climb on it completely. You watch how the kid carries out exercise, constantly secure it. This exercise is desirable to repeat three times.
Important! Show to the child of exercise on the example, so to it will be easier and more it is clear to carry out them.
It is the best of all to do exercises for children of this age in the open air. It is the best of all to warm up too there.
- Begin with simple walking around. Within 3 minutes let the kid goes, having rested hands sideways.
- Continuing to go, the child has to go into external, and then into an internal part of foot.
- After this walking it is possible to walk on socks and the Piglet. These exercises significantly help at prevention of flat-footedness.
- After walking it is necessary to warm up a neck and hands. Best of all it can be done by means of turns of a neck and moves hands.
This age category already simpler perceives both physical activity, and instructions for performance of an extension. For these children it is possible to use exercises on an extension:
- Begin with quiet walking which smoothly flows in slow run around. This run will give the chance of blood to disperse without excess stresses. Exercise lasts 5 minutes.
- Then the child has to stop and restore breath, raising and lowering hands.
- Execute exercises on warm-up of a neck and a humeral belt, and then make a series of turns of a trunk in the parties.
- When you finish warm-up of a trunk, bend knees in a semi-squat and press them to each other. On the compressed knees put palms and begin to rotate them around at first in one, and then in another the parties.
After performance of these exercises it is possible to start quietly directly charging or a training.
Exercises after physical activity are directed generally to cooling of an organism and stabilization of systems which were just very active. Such exercises are called a hitch and represent quieter version of the previous activity. Behind a hitch it is worth doing exercises for an extension of muscles to develop flexibility.
Important! The extension needs to be done only after a hitch, muscles after the training are very elastic, but are not clogged any more, the organism passed into the mode, habitual for it, and was cooled.
After charging it is the best of all for children to execute simple, but useful exercises for an extension:
- To rise directly. Legs together, back direct. To raise hands on the extended elbows over the head and to squeeze palms on 10 times.
- The child has to sit down on a rug. Feet need to be squeezed together: the sole to a sole and to tighten to a groin. If to look from above, then legs of the child will take the form of wings of a butterfly.
- The kid costs directly. Smoothly lowers a trunk to knees, and puts palms on a floor. In this situation it is necessary to stay 3 seconds, and then to become straight. It well stretches muscles of a back and legs.
- To stretch back muscles of a shoulder, it is necessary to make the following: to raise the left hand over the head and to bend it for a back so that to touch an upper back. Clasp the left elbow with the right palm and slowly pull the left shoulder back, yet you will not feel small tension in muscles. You keep a shoulder in such situation within 15 seconds, then release the left hand and repeat exercise from right.
Stretching plays an important role in formation of a body. Examine exercises for an extension for every day what twine happen how quickly to stretch out in house conditions, and in particular on a cross split.
After the training it is possible to use as the exercises described above, and new examples which are suitable for children is more senior:
- To rise directly, to close hands in the lock behind the back. To bend smoothly forward until there is a feeling of small tension in shoulders. Without uncoupling hands, to return to a starting position and to repeat occupation of 5 times.
- To rise the person opposite to a support (a wall or a back back of a chair). To lean a palm on a chair wall/back, and to clasp with the second hand foot and to bring up her behind to a buttock. Having felt stretching in a shin, to detain a leg in this situation for 20 seconds, and then to release. To repeat exercise with the second foot.
- To rise directly, to put legs at shoulder length, to put hands on a waist. With a direct back to take a wide step forward and to smoothly lower the case on knee level. To hold foot directly, to watch that the knee did not go beyond foot socks. To stiffen in situation for 5 seconds, to return to an initial position and to repeat occupation on the second leg.
- Prone position on a back. It is necessary to take a towel, and having twisted it in a plait, to take foot and to tighten on itself all leg. To detain a leg in situation for 5 seconds and to release. It is enough to make 5 repetitions on each leg.
For children of 5 years it is possible to use all listed exercises and also several new:
- Exercise, useful to muscles of a back and press, Cat. To rise on all fours from lowered headfirst. On a breath to raise the head up and to bend a back, on an exhalation to raise a stomach and to curve a back up. To make 5 repetitions.
- To sit down on one knee. To slowly lower a basin down to a knee. To replace a leg, to make 4 repetitions on each knee.
- To rise directly, legs at shoulder length, behind the back to link hands in the lock. To slowly turn elbows inside to feeling of tension in back muscles. To relax hands and a back. To repeat 5 times.
- To lay down on a floor. To extend hands and legs in different directions, having occupied a pose of star. To strain muscles of a stomach and at this moment as much as possible to extend extremities in different directions. To make 5 repetitions. It is the best of all for last to carry out this exercise.
After the training it is often possible to feel the unpleasant aching muscle pain. As the main way of its removal serves the repeated physical activity with the emphasis on run and with smaller loading, than previous. It is also possible to take a warm bath with essential oils which will help your child to relax.
Very often after the child intensively worked, cannot unbend either hands, or legs. Examine what to do if muscles after the training hurt.
After such measures it is necessary to watch more carefully food of the kid, to place emphasis on consumption of fresh vegetables and fruit and also on sufficient intake of liquid in an organism. By the way, it is desirable to drink the filtered water and the fresh not concentrated juice to avoid an allergy and also green tea. In fight against delayed onset muscle soreness the massage which you can make will be effective: just warm up the child's muscles with small effort within 10-15 minutes.
That the organism did not suffer from the shortage of nutrients, read more about sports food.
Use of the warming ointments is also considered useful means at fight against muscular pains after the trainings. Preference should be given to ointments and creams on a natural basis with use of oils. Best of all ointments with oil of an eucalyptus, a pine, menthol, a timol approach. The most popular are Doctor Mom and Turpentine ointment. These means are considered as optimum for warming of muscles of the child. Use their very simple: it is enough to apply with a thin layer a small amount of ointment on the site disturbing the child and to pound skin. It is possible to repeat rubbing in three times a day until pain passes.
If during the training the child had a trauma or stretching, learn what restoration consists in.
So, in our today's article we considered an important question of an extension of muscles before physical activity at children. We hope that could help you to learn the main features of such exercises and also to understand that the sport is important for children since the smallest years, helps to grow to the kid healthy and active.
Physical exercises are necessary for all people, and the growing children's organism in particular. The ball will help you to do exercises unusual and interesting.
Nadezhda Ryzhkovets
http://www.leleka-online.com/forum/viewtopic.php?f=819&t=1320
Take the book - exercises in kindergarten... there are so much warm-ups!!!! Ducks, snakes, frogs... all this under ridiculous music.... Like I was bitten by the Hippopotamus... Am! Am! You Adapt for dances and all! For legs, for hands, for feet, for a back, for the case.... all-warming, an extension....
Sashenka
http://forum.dancesport.ru/archive/index.php/t-20894.html
there are exercises: 1. Of course squats. BUT, the child has to squat and get up slowly, but not jump out if cannot hold that hands for a basin or a waist. To rise not up to the end, legs must be are slightly bent. 2. The child leans on a wall hands and too gets up slowly as squats, but at a support. Legs as it is possible closer to a wall. 3. About a wall the child leans hands, the leg one is bent in a knee, another is taken away back and straightened, to Put has to spring on the bent leg, besides slowly and without unbending up to the end. 4. To put a back to a support, but a support must be only on a bottom and to put the child in the correct vertical pose, legs are bent, the back in a waist is bent, a chin to stand and give to the child heavy objects down and so, to give so that it tried to keep step with them, it learns to keep balance in the correct pose. The instructor just advised to disassemble the meat grinder old and to give these parts of Dinke. 5. To find bar height to a bottom, more true it is slightly below to put bent knees, width not big, to put the child on it and it has to keep balance. 6. It is simple to put on knees, but not in W pose, and it is normal (a bottom on heels) and to ask to raise a bottom as it is possible to stand above and so. If legs part, then to connect or knees or heels. It is possible the roller or as we to enclose a rolling pin under a bottom. 7. To swing on the leg to put itself kept at the expense of the legs
N@T @ / | u
http://www.kid.ru/forum/index.php?showtopic=37394
- The child lays down on a floor, legs direct, in hands one end of a jump rope. Mother costs, fixing the child's feet, holds the second end of a jump rope. The kid is brought up by hands on a jump rope so that from a prone position to pass into sedentary. Exercise strengthens hands and a press.
2.sdelat a path from different toys. To step through obstacles the left and right leg
- Starting position: lying on a back, hands along a body. The child reaches legs in turn for a subject which is held by mother. It is necessary to try to reach it the Piglet.
_Svetik_
http://www.kid.ru/forum/index.php?showtopic=37394
Could not load a photo, but I think that I will be able to explain with words. Two athletes participate in exercise, break into the first - the second. The first number stands on the feet, the second jumps on it as on a horse, only not from a back, and from a stomach and grabs tops. The first number links hands in the lock under hips of the second. On command: began, the second number without releasing captures, begins to do any movements by a body with the purpose to push the first number to the ground, the first has to resist. Then change and it is interesting and all muscles are clogged.
Vova
http://svytopolk.ru/forum/558-431-1
To squat with big scales in judo there is no sense as it is necessary to line or lift only the weight and the rival for a tatami as will grab cannot - it is forbidden by rules. Means it is necessary to squat with the weight. For the child good exercise for development of force of legs, the main thing that it very interesting, following: the first number lays down on a back, the second number approaches from legs. The first number plants the feet to the second against a stomach, and hands takes capture by hands of the second number. After that the first number lifts the second number in top that the second number was groundless without touching by tatami legs. Then the first number begins to bend and straighten legs, and to maintain by hands balance. And legs shake and it is very interesting to children, not kach, and the real attraction!
Vova
http://svytopolk.ru/forum/558-431-1
we have an installation of the trainer so far - a crossbeam - push-ups - push-ups in a handstand - squats on one leg - a crocodile - a press
patron
http://svytopolk.ru/forum/558-431-1