What kind of exercise is needed for newborns. Video: Fun exercises for a child

Experts say that Good morning was not only kind, but also healthy to do morning exercises. And with the folk wisdom that how the morning begins, the whole day will be like that, there’s no point in arguing. Not many of us are used to working out after sleep, but let's see what morning physical activity can give us.

What will morning exercises give us?

A few effective exercises in the morning will not take much time, but will bring a lot of benefits. Develop a healthy habit and you will undoubtedly receive:

Even very small loads will help the body wake up. The cardiovascular system will begin to zealously drive blood throughout the body and distribute oxygen to every cell. And this increases energy levels and gives strength. In just 10-15 minutes you will be ready to “move mountains.”

Great mood

Morning exercises do not involve heavy loads; they are easy and enjoyable exercises. And since this is pleasant, the brain will not keep itself waiting and will give the command to produce endorphins - the hormones of happiness and joy. It's great to start a new day with Have a good mood, all adversity will fade into the background, and with a smile on your face you can go to conquer the world.

Losing excess weight

By forcing all organs to work, you will start the digestion processes and speed up your metabolism with the help of exercises. Moreover, moderate and regular loads help burn excess fat deposits, strengthen muscles and keep the body toned.

Willpower training

Getting up a little earlier in the morning turns out to be quite a challenge for many. By forcing yourself to tear yourself away from a soft and warm bed and start exercising, you develop a useful habit, train and strengthen the willpower with which you will not need to think.

Strengthens immunity

Thanks to morning exercises, the body receives enough oxygen, energy and health for the whole day. Even without taking into account the research of specialists, we can conclude that it strengthens the immune system and stimulates mental activity.

Rules for doing morning exercises

Morning exercises are aimed at stretching muscles, no strength exercises there shouldn't be. Remember, it’s enough just to “start” the body, and heavy morning loads can negatively affect the functioning of the heart.

After waking up, give yourself 15-20 minutes to finally get rid of the power of Morpheus. Drink a glass of clean water with a few drops of lemon juice. It is wrong to jump out of bed and immediately begin active exercises. This will be stressful for the body. Take your time, stretch slightly, twist, tense your muscles, and only then get out of bed. Complete all the necessary morning procedures and get started.

10 ideas on how to motivate yourself to do morning exercises

Forcing yourself to do exercises regularly, and also to wake up earlier than usual to do so, is not an easy task. We offer several ideas that will help turn morning exercise into a pleasant habit.

1. Move your alarm clock. Usually the alarm clock is placed somewhere next to the bed, at the head of the bed, on the nightstand, etc. Place it far away from you, for example, at the other end of the room. You'll have to get out of bed to turn it off. This will make it easier for you to wake up and be able to do your exercises.

2. Find support from loved ones. Agree with your family that you will all do morning exercises together. This will not only invigorate everyone, but also bring them closer together, because a common goal will appear. If you live alone, then connect your friends to charge. Contact them by phone or online.

3. Record your goals. Every Sunday (or whatever day of the week you consider your reference day) make a plan for the next week. Clearly write down what time you will wake up every day and what exercises you should do. Later you can evaluate your successes or failures.

4. Make a motivating list of music tracks. Music is a great motivator. Set an invigorating, “igniting” composition to ring your alarm clock, and then turn on the player or music player and start exercising to your favorite tracks. They will give positive thoughts and help overcome fatigue.

5. Prepare a place for morning exercises in advance. You don't have to waste time finding and laying out a rug, bringing a chair or assembling another one. necessary equipment, if you do it the night before. In addition, this will serve as additional motivation to exercise, because yesterday you worked hard and prepared everything, you can’t just pass by.

6. Encourage yourself. If you managed to complete weekly plan, then be sure to reward yourself: get a manicure, watch an interesting movie, or go for a walk in your favorite park. Buy a new exercise t-shirt or something else for working out that will help you wake up more actively in the morning.

7. Tell the world about your plans and successes. Thanks to modern technologies it couldn't be easier to do this. Tell your friends at in social networks that now they are determined to do exercises every morning. Report regularly on your achievements. Perhaps you will inspire someone else with your success.

8. Give yourself time. Getting up earlier in the morning than usual is difficult. And at first it will seem simply unbearable. But don't give up under any circumstances. Wait another week and you will feel that you are used to the new regime. You will begin to sleep better, wake up before the alarm rings and be full of strength and energy, and morning exercises will help you create an ideal daily routine.

9. Think about your breakfast. If you feel very hungry after sleep, then eat something small that can give you strength: some almonds or a banana. After exercising, eat a full breakfast and prepare something special as a reward for your efforts. But keep in mind that the food should be healthy and low-fat.

10. Tune yourself psychologically. You must clearly understand why you are doing morning exercises. If you want to lose weight, then place a photo in a prominent place with a model whose shape you strive for. If you want to be energetic and healthy, then make a list of what you can achieve if you start your day actively.

Morning exercise is a great habit, the effect of which you will see instantly.

We have prepared 10 effective exercises that will help you wake up and charge you with positive emotions for the whole day.

10 exercises for morning exercises

Exercise 1. Stretching

Start by stretching upward. Stand straight, feet shoulder-width apart. Place your hands in a lock, with your palms turned outward away from you. Slowly raise your arms above your head and begin to reach your whole body towards the ceiling. Keep your back and head straight, do not bend. Perform the exercise for 10-15 seconds 3-4 times.

Exercise 2. Steps in place

Human feet have many sensitive points that are responsible for the functioning of different organs. To give them a light massage, walk in place, alternately focusing on the heels, toes and sides of the foot. Perform the exercise for 30-50 seconds.

Exercise 3. Rolling from toes to heels

Stand up straight. Place your feet at a distance of 15 cm from each other. Inhale and stand on your toes, exhale and smoothly roll onto your heels. Repeat the exercise 20-25 times.

Exercise 4. Rotations

To warm up the body, it is best to perform rotational movements. Start with the head, then move to the hands, elbows, shoulders, feet, ankles and knees. For each body part, do 10 repetitions in each direction.

Exercise 5. Alternating bends and squats

A simple but effective exercise that will help you use a lot of important muscles. Stand straight, place your feet shoulder-width apart, hands at your waist. Slowly lean forward, then straighten your back and do one squat. Keep your back as straight as possible to avoid knee injuries. Repeat the exercise 10-20 times.

Exercise 6. Side bends

Take an upright position with your feet slightly wider than your shoulders. Lift up right hand up. Smoothly, without sudden movements first lean to the left, then change hands and lean to the right. Keep your back straight, lean clearly to the side. Repeat the exercise 15 times in each direction.

Exercise 7. Alternating leg pull-ups

Take a lying position. Straighten your arms up. Start with your right foot. Bend it at the knee and pull it towards you as much as possible, at the same time pull the bent left hand. Then change your leg and arm. Repeat the exercise 15 times for each leg.

Exercise 8. “Kitty”

Pull abdominal muscle. To do this, stand on the mat with your knees, lean on your bent hands. Alternately bend and straighten your back muscles.

Exercise 9. Push-ups

There is a regular and lightweight version of push-ups. It differs only in the position of its legs. If you are well prepared, then do push-ups with with outstretched legs, resting on your toes, if it’s so hard, then lean on your knees. Do 15 push-ups.

Exercise 10. Stretching

Stand up, raise your hands up. As you exhale, rise onto your toes and smoothly stretch as high as possible. As you inhale, lower yourself completely onto your feet and relax your muscles. Repeat the exercises 5 times for 10 seconds.

Recover your breath, have breakfast and go conquer new heights!

Doing morning exercises is easy, we hope that thanks to our tips, tomorrow you will begin your path to more healthy image life. Perhaps some of the exercises suggested above are not suitable for you for some reason. Then feel free to replace them with others, use them or consult with specialists. Share your successes with us or effective exercises that you do yourself. Have a productive day!

The result does not come out of nowhere; an indicator of even the slightest progress of a gymnast is long and painstaking work both in the gym and outside its walls. Just as at school the teacher gives homework assignments, so our coach gives exercises to repeat at home. For execution homework It shouldn't take very long. 40-45 minutes is the maximum. It is very important to start your workout with a warm-up. It is better to spend more time warming up your ligaments and joints than to immediately do the splits. Unfortunately, such activities will be of no use. So, how to do it right rhythmic gymnastics at home for aspiring athletes? We'll figure out.

Warm-up for children at home

Children who go to classes at Balance school must know what exercise and how to do it, because the trainer not only shows, but also talks about it in theory. correct execution exercises. You should start training with simple exercises, which help prepare the body for stress. Such exercises are half-toe exercises, squats, various bends (right, left, back). You should also sit on your toes before starting to perform gymnastic exercises, so that the girl remembers that there are toes on her feet that cannot be relaxed even for a second during the exercise. After a mini warm-up, you can start training.

The main part of children's gymnastics classes at home

Preparing children's exercises

The first exercise should continue to warm up the muscles, and it is best if it is a fold. The fold is done with straight knees and a straight back. Ideally, the stomach should lie on the hips. By doing this exercise the popliteal ligaments are stretched, which will further affect the stretch longitudinal twine(front leg). After the fold comes the butterfly exercise. During the butterfly, both the inguinal ligaments and part of the back surface hips. The heels are pressed as close as possible to the butt, the stomach lies on the feet, and the knees are on the floor. The exercise also prepares the gymnast for stretching into the splits. The “chicken” exercise stretches the front surface of the thigh. When performing this exercise, keep your knees together and your back firmly pressed to the floor.

The next exercise for warming up and stretching ligaments can be the “frog”, during which the groins are stretched and the legs are prepared for stretching cross twine. It is important that your knees and butt are in line. When the “frog” is more or less mastered, you can add alternating straightening of the legs (semi-transverse split). There is also one line between the legs.

When your legs are warm, you need to stretch your back. It should be kneaded with simple exercises. For example, “kitty”. After the cat, you should lie on your stomach and bend backwards. When performing the exercise well, the socks should reach the eyes, or even the chin. But we should not forget about physiology. Unfortunately, not everyone can make such a deep “ring,” so it is important to do everything carefully, to the best of your ability, without damaging your back, because the spine is our everything. After the “ring” you can make a “basket”. The exercise not only develops back flexibility, but also develops the shoulder joints.

Basic exercises for home practice

After stretching, you need to begin exercises that require muscle tension. These are pumping exercises for the abs and back. For the youngest beginner gymnasts, the corner exercise will be an abdominal exercise. Sitting on your butt, raise your legs with your toes to the ceiling and fix this position for at least 10 counts. For the back muscles, you should do a boat: simultaneously raising your arms and legs from the floor. The higher the better. Fixing also at least 10 accounts.

After these simple exercises for the abs and back, you need to make a bridge. Here you should make sure that your fingers are pointing towards your heels and your elbows are not pointing in different directions. the main task in the bridge: lift your head off the floor as high as possible. the main task gymnastic bridge: bring your fingers as close to your heels as possible (before touching).

The next exercise will be a birch tree. This seemingly simple exercise often causes difficulties. Children often cannot find balance. This exercise allows you to feel your body in space and strengthen your muscle corset.

We finish the workout with the splits. We pull the twine along one line and sit on the floor with both legs, not the butt (the lift of the front leg and the heel of the back point to the ceiling). It is very important to pull the twines at the very end of the load. After the splits, you can stand in a heron position (on one leg) or jump, remembering to stretch your legs.

During the birth of a child, the female body experiences incredible stress. In this case, nature itself serves as a wonderful helper.

There is a powerful release of hormones, which gives the woman in labor additional strength. However, additional preparation will not be superfluous.

What kind of gymnastics can be done from the beginning of pregnancy, and what kind of exercises are acceptable in the third trimester, we will tell you later in the article.

Why and when is it necessary to prepare the body to give birth?

Scientists have long proven positive influence gymnastics for pregnant women. Also, the benefits have been confirmed by many years of practice. Thanks to morning exercises, a pregnant woman receives the necessary surge of strength and energy, as well as a great mood.

Moreover, it is not necessary to exercise only in the morning. Physical exercises can be performed at any convenient time. IN special complexes include exercises that involve the muscles of the back, legs and abdomen. Also useful breathing exercises, ball activities, swimming and walking.

Sets of exercises for pregnant women are developed under the guidance of obstetricians and gynecologists, and are allowed to be performed only by healthy women - those whose gestation proceeds without complications.

In the absence of contraindications, Regular gymnastics will gradually prepare the body expectant mother for the upcoming birth.

Important! Women who do exercises during pregnancy get in shape faster after childbirth, and the birth itself is much easier for them.

Below is a useful video about why gymnastics is needed for pregnant women:

How and how does physical activity help prepare?

Gymnastic exercises develop mobility and flexibility of the pelvic bones and lower spine, which will greatly facilitate childbirth and reduce pain in the lower back during the birth of the baby.
The thigh muscles are stretched so that the woman in labor can be comfortable in the maternity chair for as long as needed.
They maintain the tone of the pelvic and vaginal muscles in order to avoid such troubles as urinary incontinence and hemorrhoids after childbirth, as well as shorten the recovery period.
Helps the cervix to open in a timely manner.

Contraindications

Note! During gymnastics, the expectant mother should monitor her condition very carefully.

If during or after exercise you experience symptoms such as pain in the lower abdomen, strange discharge, dizziness, increased heart rate over 130 beats per minute, increased blood pressure to more than 140/100 mm Hg, difficulty breathing or pain in the heart - You should stop exercising immediately and seek medical attention.

Restrictions

Before starting the lesson, you should once again check the selected complex for the presence of elements prohibited during pregnancy. These include:

gaming;
contact;
lifting weights;
abdominal exercises;
training on simulators;
somersaults;
jumping.

Also, do not forget that during pregnancy such sports as skating, roller skating and equestrianism are prohibited.

Today, there are many opportunities for expectant mothers to practice gymnastics. There are free groups in almost all antenatal clinics. Many fitness clubs and swimming pools have special sections for pregnant women. Besides, you can practice on your own at home, to do this, just use the Internet to find a suitable complex for yourself.

But, regardless of which method of doing gymnastics you choose, you must definitely consult a doctor.

All physical exercises should be performed in at a relaxed pace and do not exceed the permissible load.
The optimal duration of classes is from 15 to 40 minutes.
It is necessary to start gymnastics with warm-up exercises, and end with relaxation and breathing exercises.
The meal should be an hour before class, so that the body does not burn the calories and fats that the baby needs, but receives “new” energy.
During exercise, you need to drink water: the body should not lose excess fluid.
It is not recommended to hold your breath.
It is best to perform the exercises on a special mat.

Types of training

Warming up.
Relaxing.
Respiratory.
Exercises to strengthen muscles and joint mobility.
Exercises to develop endurance.

What kind of gymnastics should you do from the beginning of pregnancy?

Below is a visual video about gymnastics at the beginning of pregnancy:

Classes for pregnant women in the 3rd trimester

On recent months Pregnancy and before giving birth, it is quite difficult for women to perform any physical exercise. At this time, especially at 40 weeks, it is recommended to do exercises at special ball– fitball. These are useful, interesting and safe exercises to prepare for future childbirth, thanks to which blood pressure is reduced, blood circulation and heart function are normalized.

Complex on fitball

Perform each exercise 10-12 times.

It will be useful to add diaphragm breathing training to the complex of physical exercises.. To do this you need to: put one hand on your chest, the other on your stomach. Take a deep breath in through your nose and exhale. At the same time, the chest should remain motionless, and the stomach should rise when inhaling.

Below is a visual video about fitball exercises in the 3rd trimester:

Useful video

Below is an informative video about the benefits and contraindications physical exercise during pregnancy:

Conclusion

A doctor will help you find the answer to the question of whether pregnant women can do gymnastics. Physical and breathing exercises, have a positive effect on the condition of the expectant mother and fetus. But, if there are certain contraindications, you should avoid exercising.

Speer attributes his success in the gym to years gymnastic training. She helped him focus on more than just building muscle and strength. He targeted a mixture of endurance, stability, balance, power and muscular strength. And he became the athlete he is today. (We're pretty sure he got his six-pack the same way.) Take a cue from him and incorporate these eight gymnastics exercises into your workout routine today.

Boat and swing

These basic exercises Gymnasts develop their abs and are taught to tense all their muscles at once, which Speer says is absolutely necessary in this sport. Here's why this is important for you: the more firmly and steadily you can hold your position, the better you will be able to transfer force from your upper body to your lower body without wasting energy. This means you can more effectively perform squats, throws, pushes, lifts, jumps, punches, kicks, and running.

How to do it:

Lie on your back, straight legs together, hands behind your head.
Tighten your abs, lift your legs, head and shoulders five centimeters off the floor.
Freeze. Your body should take the shape of a banana, from your fingers to your toes. This is a boat.
Hold the position for at least 30 seconds and then start swinging to increase the intensity. This is a swing. Your abs will get another workout, Speer promises.

Bent body pull-up

As Speer says, this is the only way gymnasts do pull-ups. And they advise everyone else. Because in a bent position, the stability of the whole body increases, which allows you to concentrate more effort while lifting the body to the horizontal bar. In addition, this involves more muscles, including the gluteal and biceps femoris muscles, and the latissimus muscles and abs work together.

How to do it:

Grab the horizontal bar overhand grip, hands hip- or shoulder-width apart. Hang.
Tighten your abs, squeeze your hips, and point your legs slightly forward so that your body forms a stretched C-shape.
Maintain this bend throughout the entire exercise.
As you pull yourself up, imagine that you are pressing on the top surface of the bar and focus on pulling your belly button up.
Look straight ahead and touch the horizontal bar top part breasts
Get down.

Angle squat

Gymnasts perform this exercise on parallel bars or rings. "This isometric exercise strengthens the strength and endurance of your abs, hip flexors, latissimus muscles and triceps,” says Speer. If you can hold for 20-30 seconds, your core is really strong.

How to do it:

Sit between the paralets or, if there are none, between two hexagonal dumbbells.
Grab the handles, tense your arms, lower your shoulders down, bend your knees and lift them and your butt off the floor. Hold for 30 seconds. Return to the starting position. When you can easily hold for 30 seconds legs bent, try to do the same with straight lines.

Planche push-ups

Gymnasts perform the planche exercise to demonstrate their remarkable upper body strength and endurance. But this is aerobatics, so Speer recommends planche push-ups, that is, shifting the weight forward as you approach the floor. This will help to better develop the chest and deltoids, as well as the core, muscles, and connective tissues in the wrists and shoulders.

How to do it:

Get into a push-up position, arms straight, palms at shoulder level, body straight.
As you bend your elbows, allow your chest and shoulders to move forward until your palms are level with your chest or ribs.
Hold, then return to the starting position.

Forward somersault

“Turls are the basis of acrobatics in gymnastics,” says Speer. “They improve spatial thinking and body control.” Yes, you are unlikely to do a backflip, but you should master the somersault well. "This is the simplest and effective method avoid injury from a fall."

How to do it:

Do this exercise on a mat, grass, or soft surface.
Sit down, place your hands on the floor 3 cm from you, slightly wider than your shoulders.
Bend your head between your hands, push your feet off the floor so that your hips go over your head.
When your feet are up, push off with your hands and use the moment to get back to your feet.

Leg-split

Every gymnast should be able to do the splits. “But it takes time to learn,” says Speer. “We need sustained effort, not tension.” Well, why do you need this? To strengthen flexibility biceps muscles hips, hip flexors and your overall form, as Speer says. For most men, these muscles are always toned due to constant sitting. And the more elastic they are, the better you will perform almost any exercise on bottom part bodies.

How to do it:

It is important not to force yourself, not to go beyond comfortable sensations. If you feel pain, stop immediately.
From a standing position, take a step forward and lower yourself down until the knee of your back leg touches the floor.
Keep your torso straight, slowly straighten your front leg and move your foot forward as far as possible.
Gently push your hips towards the floor.
To make it easier, you can rest your hands on small boxes, benches or yoga blocks.

Front and back balance

These exercises improve balance, leg strength, flexibility of the biceps femoris and hips in general.

How to do it:

For the front, place your feet shoulder-width apart, spread your arms to the sides, lift one leg as high as possible forward.
Squeeze your quads and tighten your core.
Don't move your hips; they should remain level throughout the entire exercise.
For the back, instead of lifting your leg forward, lean forward so that your torso is parallel to the floor, and then lift one leg back so that it forms one line with your torso.

Handstand

It's to gymnastics what free throws are to basketball: an absolutely essential skill that takes a lot of time to perfect. But for you, this time will not be wasted: you will be able to strengthen your balance, core, flexibility, proprioception, shoulder and shoulder blade stability.

How to do it:

Place your hands on the floor 15–30 cm from the wall, spread your fingers as wide as possible.
Push your legs one at a time to get into a handstand against the wall and hold for as long as possible.
If you can hold on for 30 seconds, try doing a stand that isn't against a wall.
The main thing is to do it in a free place with a soft surface, so that if something happens, you can do a somersault.

Gymnastics is universal complex exercises and is distinguished by its variety, simplicity and accessibility. Every athlete, regardless of age or level physical training able to choose the most suitable set of gymnastic exercises and improve overall health.

Regular performance of gymnastic exercises will significantly affect the relief muscle mass, flexibility, mobility, body endurance, reduction excess weight, and will also have a positive effect on breathing, cardiac activity and the functioning of the gastrointestinal tract.

Depending on the direction of the exercises, gymnastics is divided into general developmental, tonic, athletic and health-improving.

Wellness or physiotherapy involves performing a set of exercises prescribed by a doctor, selected individually for each patient.

Athletic physical education is characterized by the use of various sports equipment to enhance the gymnastic effect. Weights, barbells, expanders or strength training equipment are often used as weights.

The tonic effect is achieved through musical accompaniment, continuity of exercises and a certain tempo of movements.

Such gymnastics is an integral part of weight loss programs and is strictly focused on problem areas of the body.

However, among all types of gymnastic exercises, the most popular and in demand is general developmental exercise.

General developmental gymnastics

Universal gymnastic exercises are characterized by universal and general strengthening movements that have a comprehensive effect on all organs and systems of the body.

Such gymnastics is the basis of every sports activity, suitable for both children and the elderly, does not require special preparation and includes many variations of varying complexity.

Exercises without objects

The most convenient and affordable option training is performing exercises without additional sports equipment. Freedom of action makes it possible to actively engage outside the gym or fitness club, at home or on fresh air. In this case, the load is your own weight, frequency and sharpness of movements.

Below are a few universal exercises that can be included in your gymnastics complex:

Starting position: standing, feet shoulder-width apart, shoulder blades pulled together, head raised, and eyes looking forward. We alternately raise our arms up through the sides, forward, do “scissors” and “wheel”, doing at least two repetitions for each of the listed movements.

From a similar starting position, we bend forward and backward, to the left and right side, and circular movements. Each option is performed 20 times.

From a standing position, we do a deep squat, after which we return to the starting position, alternately raising the knee of each leg to the chest. Next, leg swings and lunges are performed. Each exercise is repeated up to 20 times in several approaches.

Exercises with a stick

You can diversify the exercises and enhance the effect using gymnastic stick or any other suitable elongated objects.

With the help of such a long projectile of 120 cm, the shoulder, back and pectoral muscles, joints, ligaments and tendons are developed.

So, using a gymnastic stick, you can perform an exercise to twist the spine:

Take the initial standing position, placing your feet shoulder-width apart, pressing your feet parallel to the floor, lifting your chin and straightening your chest;
Fix the projectile on the elbows behind your back;
Keeping your back straight and without lifting your feet from the floor, make movements to the left and right;
All movements must be done without the help of hands and only using the muscles of the back and abdomen;
Perform the exercise about 30 times, repeating it in three approaches.

As gymnastic equipment You can also use other devices: roller, bench, wall bars, dumbbells.

Photos of gymnastic exercises clearly show that most often such physical education is performed easily, fun and in big company. Simple technique, versatility and accessibility make gymnastics an integral part of the life of every person who cares about their health and physical fitness.