Morning exercises (exercises) for children of different age

Since small years we were convinced that the physical education is very important for the developing children's organism. First, it is guarantee of strong immunity and absence of frequent diseases. And secondly, it allows to form a beautiful and correct posture. Than the children's gymnastics and what sets of exercises are recommended for children of different age is still useful, we will tell in our article.

About gymnastics to children

The physical activity and culture are very important for the young growing organism.

Gymnastic exercises influence on:

• work of a respiratory system;
• improvement of action of the heart and blood circulation;
• quality of motility;
• personal development;
• bearing;

Learn how to get rid of stoop.

• normal development of muscles.

Doing only several minutes a day gymnastics, the child becomes more dexterous, hardy, so and more self-assured. He improves digestion, a metabolism, resistance to adverse factors of the environment.

Also the gymnastics allows to accustom the child to discipline, to make him more built, organized.

Today quite often children are born with the weak immune system, deviations in development. Regular trainings by physical education allow to correct these problems.

It is possible to begin to be engaged in gymnastic exercises since childhood.

Whether you know? Gymnastics bases as one of methods of a physical education and harmonious development of the person were put by ancient Greeks. From Greek гимназо it is translated as I train, I train. Though some linguists claim that other Greek word — гимнос was the cornerstone of this concept that means nude because ancient Greeks played sports bared. Homer, Aristotle and Platon spoke about positive impact of gymnastics on formation of the personality in the works.

Rules of holding training

Trainings for children have to be individualized and accurately divided according to age categories and physical training of training. The program needs to be built very scrupulously as at children's age it is possible to do irreparable harm which consequences can remain for the rest of life.

Trainings have to be directed, first of all, to strengthening of immunity, improvement and creation of the base for the beautiful, healthy, correctly developed body.

It is impossible to include elements which can lead to violation of development of an organism in certain age in their complex. It is necessary to focus on an extension.

Learn, than it is useful and as it is correct to do an extension how quickly to stretch out how to stretch for a cross split.

It is also important to consider a factor of increase in pulse at children. Among exercises there should not be such which force to fight heart more often than 120 blows a second.

There are several rules of holding children's trainings:

1. Morning classes should be given daily, at the same time.
2. Exercises are done in well aired room.
3. The child should put on spacious clothes from natural fabrics a training.
4. You should not begin gymnastics right after food. If to speak about short-term morning exercises, then it can be done on an empty stomach. Classes in the gym are given 1-1.5 hours later after meal.
5. In children exercises there should not be power exercises. Emphasis should be placed on flexibility, coordination of movements, toning of an organism.
6. During the training of the child it is necessary to teach to breathe correctly — a breath through a nose, an exhalation through a mouth.
7. It is not necessary to allow exhaustion of the kid during the occupations. He should not be tired strongly.
8. Before passing to more serious exercises, it is necessary to do warm-up.
9. Children should be praised for correctly done exercise and at the end of a training.

Music during the occupations

The music role during physical activities is very important. Its influence is even studied by scientists: they came to a conclusion that music increases satisfaction degree from sports activities and helps to improve their efficiency.

They connect it with rhythm of music and motivation. Music increases desire to play sports twice.

As any music has temporitm, it needs to be selected correctly under a kind of a training. She is capable to regulate intensity of exercises and to develop ear for music at children.

For children's trainings usually select children's songs, for example, from animated films. The rhythmical, invigorating and clockwork melodies will be suitable for morning exercises.

Important! Incorrectly picked up music can complicate a task of the organization of children during the trainings and do occupation to less effective.

Set of exercises for children

We picked up for each age category of children, from 1 year to 9 years, a complex from 10 recommended exercises.

1 year

What to begin to accustom the child to the daily procedure of morning exercises, subjects the high probability of the fact that it soon will become for him a natural, usual and easy thing earlier.

Therefore 1 year — it is a high time to begin to do morning exercises with the kid. It is better if process joins all family. For the baby of such age there will be only 5-6 minutes of trainings enough.

Exercises have to be done in the form of a fascinating game. That it was more interesting to the child, it is possible to involve various objects, and not necessarily sports.

The set of exercises for this age group needs to be selected taking into account that it was directed to maintenance of a tone of an organism, the general development and strengthening of muscles.

Exercises need to be done directly after awakening, till a breakfast. Before carrying out exercises, the room needs to be aired well.

Here an approximate set of exercises for one-year-old children:

1. The child costs, holding a support. Its advance needs to be stimulated bait in the form of a toy. The toy will need to be taken away in the different directions in order that the kid also walked in different directions.
2. Walking on footpath. It is necessary to draw or something to separate a footpath 30 cm wide on a floor and to ask the baby to walk on it. Over time the path will already need to be done gradually, up to 20-10 cm. This exercise allows to develop stability and ability to hold balance in the one-year-old kid.
3. Step through obstacles. Spread out toys or other objects about the room and help the kid to walk, crossing them, highly raising legs.
4. Zalezaniye regarding. One more exercise on balance. It is necessary to put a toy far away on a sofa or a chair and to ask the child to get it. Thus he will get on a sublime surface and to go down from it.
5. Get through in a window. This exercise will require a hoop or a tunnel through which the kid will get through.
6. We imitate animals, creeping. Ask the kid to resemble as a doggie, on all fours, then as a kitty, a kid and other animals. At the same time it is possible to ask him to tell those sounds which are said by these animals.
7. Butterfly. The all-strengthening exercise. The child costs with the lowered hands, and then waves them as a butterfly wings.
8. Watch. Develops a trunk. The child has to become, having slightly placed legs. He should hold hands along a trunk, lowered down. Then to wave forward and back, it is possible to speak at the same time tick-tock. Hands it is necessary to make moves 5-6 times.
9. To spread out about the room 2-3 toys and to ask the child to collect them in a basket. The child needs to sit down to take a toy, and to rise to carry it in a basket. This exercise strengthens foot muscles.
10. Driving of a ball. You with the child sit down on a floor with the legs which are moved apart widely and roll a ball to each other 6-8 times.

For children of such age it is good to enter trainings on the Swedish wall and a fitball.

Important! For small children who begin to be accustomed to morning exercises it is possible to think up any ritual preceding occupation. For example, inclusion of a habitual song under which exercises, or reading of any quatrain are done. Thus, at the child a peculiar reflex will be developed, and soon he will begin to remind parents of need of morning exercises.

You should not force the kid to do exercises if he not in mood or does not want. Wait when it has a good spirit, or think up more fascinating exercises.

2-3 years

For kids of 2-3 years the gymnastics is also carried out in the form of a mobile game. It has to last 6-7 minutes. That did not bore the child, it is possible to replace sets of exercises 2 times a month when he already completely acquires them.

At this time children not especially well move, however very much like to imitate. Therefore the main attention in a set of exercises can be paid to imitations — animals, fishes, birds, plants, etc.

For example, the morning exercises can look as follows:

1. Hare. The kid goes, then runs (slowly, for 10 seconds). Run comes to an end with 6-8 jumpings up imitating jumps of a hare.
2. Hugs. We develop muscles of a humeral belt, raising hands up, in the parties, and then, bringing them for a back, we embrace ourselves for shoulders. Each movement needs to be done on 4-5 times.
3. Catch a fly. The child costs. Then raises serially hands over the head and before a breast, doing cottons.
4. We develop a trunk, bending forward. We repeat 4-5 times. It is possible at the same time to ask the child to imitate collecting of mushrooms, berries, etc.
5. Pandiculation up I grow. The kid exactly costs, legs are placed at the level of shoulders or already, hands are lowered down and pressed to a body. Then the baby raises hands up and well lasts. Then lowers hands. Pandiculations repeat 4-5 times. They are necessary for development of a backbone and muscles of a back.
6. Birds flied. We carry out squats which are necessary for development of legs. The baby squats, rests hands against knees and 4-5 times knock itself on them. Then rises. Such exercise can be made 2-3 times.
7. The birdie drinks. Legs are located more widely than shoulders, hands hang along a body. At an inclination forward hands are taken away back. The child pretends that he drinks. Then returns to initial situation.
8. Bicycle. Develops legs and muscles of an abdominal press. The child lays down on a back, raises legs. Does movements by legs as though goes by bicycle.
9. Kitty. The baby lies on a stomach. Raises the top part of a trunk, resting hands against a floor. It is necessary to execute deflections 4-5 times.
10. Heron. Ask the kid to walk 4 times about the room, highly raising knees.

4-5-6 years

From 4 to 6 years, exercises on the main groups of muscles are entered: hands, legs, humeral belt, back, abdominal press, breast, buttocks.

Also it will be useful for you to learn about a complex of morning exercises what is game stretching, about yoga for the smallest that such yoga-challenge what poses enter improving yoga for children.

We begin with a training of muscles of an abdominal press:

1. The child sits on a floor with the hands got back which he leans against a floor. Tears off the legs bent in knees from a floor and makes them movements which remind driving the bicycle. Number of times — 8-10. It is possible to make 1-2 approaches — it will depend on physical fitness of the preschool child.
2. Initial situation same, as well as in the previous exercise. The preschool child tears off direct legs from a floor and does by them cross movements. 8-10 times become. It is possible to make 1-2 approaches.

We pass to a training of muscles of shoulders and hands:

1. The child rests hands against a children's stool. Bends hands in elbows and makes push-ups. When bending hands — an exhalation a mouth, at extension — a breath a nose. Number of times — 8-10.
2. The child lays down on a fitball. Hands places emphasis in a floor. Knees lie on a fitball. Does push-ups, bending hands on an exhalation a mouth and unbending them on a breath a nose. The number of repetitions — 8-10. The number of approaches — 1-2.

Training of buttock and foot muscles:

1. The preschool child carries out squats with the hands zakinuty behind the head. Initial situation — legs are up to standard of shoulders, a back direct, a zakinuta hand for the head. Squats are carried out 8-10 times. It is necessary to watch that heels at the same time did not come off a floor. Basin falls to a right angle. Squat is made on an exhalation, rise — on a breath.
2. Initial situation — in a squat. The child carries out vyprygivaniye on the place, unbending until the end of a leg. Quantity of vyprygivaniye — 8-10.

Training of pectoral muscles:

1. The child lies on a back. Holds dumbbells in hand. Lifts dumbbells before itself up. Hands need to be bent and straightened up to the end. When bending the breath is made, at extension — an exhalation. A pull of dumbbells is made 8-10 times. The number of approaches — 1-2.
2. Initial situation is similar to that which is described in the previous exercise. Cultivations of hands in the parties are carried out. Hands are raised up and fall down. At movements by hands elbows need to be held straight lines. The breath is taken when a helpless gesture is made, exhaled — when they come down. The number of repetitions — 8-10. The number of approaches — 1-2.

Training of muscles of a back:

1. The child lays down a stomach on a ball. The adult holds it for a waist. The child gets hands for a back or for the head and carries out raising of the case up. The breath poizvoditsya when raising a trunk, exhaled — when lowering. The number of repetitions — 8-10. The number of approaches — 1-2.
2. Initial situation — legs at the level of shoulders, in two hands — one dumbbell. The child bends forward, lowering a dumbbell with direct legs and a back down. Then rises in initial situation. The inclination becomes on an exhalation, return to initial situation on a breath. Quantity of inclinations — 8-10. The number of approaches — 1-2.

7-8-9 years

For children of this age category exercises on the main groups of muscles continue to be relevant.

1. The child goes around a table, rolling legs from heels on socks, then passes to easy jogging on the place. Exercise terminates in transition to walking. The number of repetitions — 8-10. In this exercise foot muscles work.
2. The child costs, having put legs together. Then does 3 waves by one leg back and at the same time takes away hands up and back. Returns to the previous situation. Then repeats exercise, involving other leg. Quantity of waves each leg — 8-10.
3. The school student picks up a gymnastic stick. Raises hands, lasts. Lowers hands. The number of pandiculations — 8-10.
4. Engaged accepts a sitting position, legs and hands places in the parties. Makes turns to the left and to the right. The number of turns — 8-10.
5. Places hands on a belt. Takes one leg aside and puts it on a sock. Parts hands in the parties. Making 2 inclinations to the set aside leg, raises hands up. Puts a leg in initial situation. Does the same by other leg. The number of repetitions — 8-10.
6. Becomes directly with legs at the level of shoulders. Puts hands on a belt. Deeply squats, without tearing off a heel and holding a straight line a back. Rises. Carries out repetition of squats of 8-10 times.
7. The school student becomes directly, holding hands on a belt. Carries out jumps on two legs, alternating 3 jumps on the place to the 1st jump with a turn by 180 degrees. Makes 2-4 jumps in one party and as much in another.
8. To strengthen foot muscles, the child makes serial squats on one leg, holding a support.
9. Engaged costs. His legs are located at the level of shoulders, hands are bent in elbows, brushes lie on a belt. Inclines a trunk forward, back, to the right, to the left. In each party does 8 inclinations.
10. Becomes, having shifted legs together, and places hands on shoulders. Makes serial attacks by each leg forward. The number of repetitions — 8-10.

What to do if the child is hurt by muscles after gymnastics

Usually the pain after physical activities arising, so to speak, for want of habit develops 4-6 hours later after the training or every other day. There is it because lactic acid which is produced during exercises does not manage to be removed from an organism with blood and begins to irritate the nervous terminations.

Unpleasant feelings and pain at the movement result. Day later pain appears from behind microruptures of muscles.

To avoid muscle pain, it is necessary to give classes regularly. The organism gets used to daily loadings and does not react to them pain any more. It is necessary to resort to warm-ups before a training and also to begin with small loadings, increasing them gradually.

At emergence of pain it is impossible to stop trainings at all — just it is necessary to reduce their efficiency. The massage rendering the weakening effect on muscles, a warm shower will help to get rid of pain.

Learn, massage is how important for children of the first year of life and also what massage of the yoni, marten massage, Ayurvedic, a guasha, stone massage, the Bali massage, a lingama, hiromassazh consists in.

Important at such states to use as much as possible liquid which will help to clean an organism, and from lactic acid including.

Whether you know? During feudalism era the importance of gymnastics and physical training in general was leveled, and its revival happened at the time of the Renaissance. Exactly since then in many countries various systems of physical training — Swedish, French, German arose.

Thus, the morning exercises are very important for the growing children's organism as it allows to strengthen it, to lighten the mood and to accustom to organization.

However it is necessary to select correctly exercises according to age of children and their physical training — they have to be generally directed to coordination of movements and flexibility. An important condition of morning exercises is correctly picked up music.