Box exercise in gymnastics. Methodological recommendations for sports instructors. Main types of gymnastic elements and acrobatics

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 sure he got his cubes the same way.) Take a cue from him and include these eight gymnastic exercises into your workout 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.

You've probably seen sports programs more than once where gymnasts easily perform quite complex and dangerous tricks. In order to learn more complex gymnastic exercises, you need to master basic elements. These include twine, bridge, box and some other elements.

The bridge is a basic element that will help you perform more complex ones, such as flasks. But if, after learning the bridge, you want to go further and make a flask, then first learn to place your hands next to your heels (in the “bridge” position), once you do this, consider the flask already ready. But, of course, most people are not going to study more difficult exercises, it is enough for them to learn how to make basic elements. So, how do you learn to make a bridge?

During this exercise, your back muscles will be greatly stretched, so just like before stretching, before doing the bridge you need to properly stretch the ligaments and joints, and then do preparatory exercises. So first we do general exercises to warm up the back muscles, then we begin exercises that will help us prepare for the actual bridge exercise:

Exercise No. 1. This exercise is called “fish”. To perform it, you need to lie on your stomach and at the same time raise your arms and legs, trying not to bend your knees. Stay in this position for a few seconds. The ideal option would be if you hold it for about a minute, but if you cannot maintain this position for that long, then you should not torture yourself.

Exercise No. 2. Bridge from the knees. Kneel down with your feet shoulder-width apart. Now slowly lower your arms back, trying to touch the floor with your fingers.

Exercise No. 3. “Box”. Lie on your stomach, place your hands next to your hips, bend at the waist, then raise your legs and try to reach your head to your feet.

Exercise No. 4. Bridge from a lying position. We lie on our backs, bend our knees, also bend our arms and place them closer to our shoulders, with our elbows pointing upward. Now carefully straighten your arms and legs and lift your back up. We bend in the back. The bridge is ready. Now we also smoothly return to the starting position.

You should not immediately move on to performing a bridge from a standing position immediately after you do the above exercises for the first time. Practice these exercises for several days, learn to do them confidently and easily. When you have completely mastered them, you can move on to exercises that help you learn how to do a standing bridge and directly to the bridge itself. Don’t forget that at first, standing in front of the bridge itself, you still need to do a warm-up and the exercises described above.

So, when we have mastered the preparatory exercises, we move on to the most important exercise, which will help us learn how to make a bridge. For this exercise you will need a Swedish wall or a regular wall. Let's turn our backs to wall bars or a wall, feet shoulder-width apart, arms up. Now we lean back and lean our hands on the wall bars (or against the wall), we begin to move our hands over the slats on the wall and lower ourselves into the bridge, “return” to the starting position along the same path, i.e., turning over the slats in the wall bars, only in the opposite direction direction. If you are doing this exercise against a regular wall, then simply rest your hands on the wall.

Once you have learned to perform freely and naturally preparatory exercise, proceed to performing a bridge from a standing position. To do this, it is better to lay out a mat; it is advisable to have a coach or friend back you up (if you are doing the exercise at home). Starting position - standing, feet shoulder-width apart, arms up. We bend back, hold the tilt for a second, then carefully and smoothly lower ourselves into the bridge. Then we push off the floor with our hands and return to the starting position.

Attention:

If you get into a bridge and your back hurts, move your hands even further away from your feet. If it hurts again, stop the exercise and do ten bends forward and ten springy bends back.

Speer attributes his success in the gym to years of gymnastics 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 work gymnasts' abs and teach them to tense all their muscles at once, which Speer says is absolutely necessary in the 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 entire body increases, which allows you to concentrate more effort on lifting the body to the horizontal bar. It also engages more muscles, including the glutes and biceps, and works the lats and abs together.

How to do it:

Grab the horizontal bar with an 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 bar with your upper chest.
Get down.

Angle squat

Gymnasts perform this exercise on parallel bars or rings. "This isometric exercise builds strength and endurance in your abs, hip flexors, lats 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 with bent legs, try doing the same with straight legs.

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 pectoral and deltoid muscles, 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 easiest and most effective way to 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 the flexibility of your biceps, 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 be at performing almost any lower body exercise.

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

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

There is no gymnastics section in the preschool education program, but I have been including elements of gymnastics and acrobatics in my classes for many years. Gymnastic elements decorate and look very impressive on any sports holidays, performances for parents and guests of our kindergarten.

Target

– promoting the formation of grace, elegance, development of plastic movements.

Tasks:

Learn to control your body, regulate the load, alternating it with relaxation and recuperation;

Develop flexibility, endurance, plasticity and introduce the basics of rhythmic gymnastics;

To contribute to the acquisition of the necessary knowledge, skills and abilities, to form moral and volitional qualities, and to influence the development of the so-called feminine principle, i.e. are designed to help a girl realize her female individuality, uniqueness, and learn to see the beauty around her and in herself.

Health is an invaluable achievement not only of every child, but of the entire society. Health largely depends on the flexibility and elasticity of the spine, joint mobility and muscle tone. Therefore, it is so necessary to preserve and develop natural physical abilities: strengthen the ability of muscles to contract, stretch, and relax.

Performing gymnastic exercises brings up various motor qualities, especially agility, flexibility, coordination. Sufficient flexibility of muscle connective tissue, elasticity of joints and ligaments sharply reduce the likelihood of injury and allow muscles to recover faster after stress. When stretched, ligaments in children can lengthen by 6–10%. Neither strength, nor endurance, nor speed are limited by age as much as flexibility. Flexibility faster than others physical qualities is lost with age (unless specifically trained), so scientists consider the level of flexibility to be a measure of age. Wise yogis They say: “As long as the spine is flexible, the body is young.”

Flexibility is the ability to perform movements with a greater amplitude, therefore, the development of flexibility occurs only when used to overcome the limits of mobility in the joints. Also, to develop flexibility, exercises are used to stretch muscles, muscle tendons and joint ligaments with a gradually increasing range of motion. Movements can be simple, springy, swinging, with external assistance, with or without weights. When you stop training, flexibility quickly returns to its original level or close to it.

In order to achieve certain results, you must follow the rules:

Before starting classes, you need to warm up well, so I include elements of gymnastics at the end of the class.

All movements are performed softly, smoothly without jerking, slowly and evenly.

Perform the exercises until you feel slight pain. Observe an indispensable condition for increasing the level of flexibility - regularity of classes, systematicity, individuality.

Thus, children performing gymnastic elements evenly develop muscles and form beautiful posture, strengthens the cardiovascular, nervous, respiratory system, due to the elasticity of the joints, the likelihood of injury is reduced, and this is the most important thing for us instructors. Since the child masters such elements as rolls and side over-the-shoulder moves, he knows how to group himself, which means that when he falls, he controls his body and does not get injured.

Main types of gymnastic elements and acrobatics

(used by me on physical education classes And sports clubs)

Yoga element: “yoga stance”

Tasks: Learn to watch your posture. Develop coordination and muscle elasticity. Cultivate a desire to improve your capabilities.

Preparatory part:

Performing the exercise: correct position is more important than standing without support, so first you need to stand near the wall, using it to maintain balance.

Progress of the lesson:

Explanations: the tree has roots deep into the ground, and the trunk and branches stretch upward.

Standing on one leg, imagine that your legs and hips are being pulled downwards and your spine is stretched up. This exercise is performed first against the wall, when you feel balance, the exercise is performed independently without support.

Teacher's demonstration.

Performing a “yoga stance” by children under the teacher’s explanation:

stand up straight to feel the correct balance;

transfer your body weight to the heel of the supporting leg, while exhaling, lift the second leg, bending it;

place the heel of the raised leg as high as possible on inner side hips of the supporting leg.

Relax your neck and shoulders so that your head finds a natural balance position.

Then, as you exhale, stretch your arms up above your head.

Rules: maintain balance.

Gymnastic element “swallow”

Tasks: Strengthen the ability of muscles to stretch. Develop a sense of balance, flight, and the ability to easily control your body.

Preparatory part:

Performing the exercise: i.p. standing facing the gymnastic ladder, put one foot on the bar, arms to the sides. Execution: Maintain balance. As soon as the child feels confident in standing on one leg, raise the leg higher by one bar.

this pose is obtained by transitioning from IP. o.s. into another position - balance on one leg, arms to the sides. When you transfer the weight of your body to the supporting leg, your spine remains long, and the stretch occurs from the heel of the raised leg to the tips of your toes.

Progress of the lesson:

Explanation and demonstration: I.p. o.s.

Performance -

As you exhale, take a step forward and transfer your body weight to your back leg.

– raise your arms above your head without straining your shoulders – inhale.

As you exhale, move your arms to the sides, transferring your body weight to your front leg.

– We slowly lift the leg standing behind us off the floor with a straight knee and stretch it back.

Continue to stretch with each exhalation, gradually lifting your leg higher and higher.

Gymnastic element “box”

Tasks: Learn to control your body.

Develop flexibility and elasticity of the spine, joint mobility.

Preparatory part:

Performing the exercise: rocking movement, arching your back, grabbing your ankles with your hands, and pulling your legs up. The legs can be separated at first, but gradually learn to perform with the legs connected.

Progress of the lesson:

Explanation and demonstration by the teacher (or prepared child):

I.p. lying on your stomach, arms extended along the body.

Execution – bend your knees; grab the socks with your hands outside and pull your legs up while simultaneously pulling your head and entire torso up.

When children begin to touch their heads, their hands can be lowered to the floor, at shoulder level, and their legs connected to their head.

Gymnastic element “fold”

Tasks:

Control your breathing.

Develop mobility of the spinal column.

Preserve natural and physical abilities: free manipulation of the body due to the flexibility of the spine.

Preparatory part:

Performing the exercise: starting position - basic stance.

Execution: bend forward, reach for your toes. Wrap your hands around your knees and lean forward as low as possible, touching your nose to your knees.

Progress of the lesson:

Explanation and demonstration: starting position: sitting on the floor, stretch your legs forward.

Execution - while exhaling, keeping your legs relaxed, stretch forward, reaching your toes with your hands. This movement should come from the spine, so do not pull on your toes.

Elements of yoga “shoulder stand”

Tasks: Teach the correct execution of the vertical position. Develop joint strength and mobility in cervical spine spine.

Preparatory part:

Performing exercises:

I.p. sitting on the floor, legs extended, hands on hips. Execution – 1 - pull your legs to your chest, clasp your knees with your hands, group. 2 – i.p.

I.p. lying on the floor, arms along the body. Execution – 1 – pull your legs to your chest, clasp them with your arms, group 2 – i.p.

Progress of the lesson:

Explanation: I.p. lying on your back, arms along your body, palms down. Execution - bend your knees, stay in this position for several breathing movements.

As you exhale, with a rolling motion, lift your hips and back off the floor,

swinging your legs over your head. Bend your arms at the elbows, grab your torso in the lumbar region and come into a stand on your shoulder blades.

If you feel like your body is bent, lower yourself down and

start over.

The neck and shoulders are relaxed. Gradually top part backs

is developed, and it will become easier and easier for you to raise your legs higher.

This pose should promote relaxation and rest, relieving tension in the shoulders, neck and upper back.

Yoga element "plow"

After performing the “shoulder stand” we smoothly move into the “plow” pose

Keeping your elbows on the floor, place your hands on your back with your palms and wrists level with your ribs.

As you go down, move your legs into the “plow” position, place your hands on the floor, palms down, and without straining your shoulders, slowly lower with a “roll” movement, without lifting your head from the floor.

This movement is performed slowly, at first you are allowed to bend your knees, and then ensure that the children keep their legs straight

Gymnastic element “forward somersault”

Tasks: Learn correct position back, arms and legs. Introduce grouping and maintaining the grouping when rolling and somersaulting forward and backward.

Preparatory part: Learning somersaults should begin, regardless of age, with tucks and rolls. Initial training must be individual, with insurance. Let the child feel the correct execution with the help of an instructor.

Progress of the lesson:

Explanations: Tucking is a body position in which the legs are bent at the knees (grabbing the shins with the hands); feet and knees slightly apart, strongly drawn to the chest; the back is rounded, the chin is pressed to the knees.

Rolls are a movement with sequential contact of the mat with individual parts of the body without turning over the head. Rolls are performed forward, backward, right, left.

Guidelines: When performing, hold the tuck, without letting go of your hands from your knees, keep your head towards you. As soon as the legs straighten, the exercise is not done correctly. Explain to the children that until the somersault is completed, they cannot relax, i.e. don't open up. Insurance is required - the instructor holds the back of the child’s head with one hand and under the buttocks with the other, thereby preventing the child from leaving the group.

Performing a “forward somersault” is a movement of the body over the head, successively touching the mat to the neck, shoulder blades and rolling over the entire back. Before performing, place your hands on the mat and push off with your feet from the floor, help with your hands to turn over and stand up.

Acrobatic element “Turn to the side” (“Wheel”)

Tasks: Develop a sense of balance, a sense of flight, and the ability to easily and correctly control your body.

Preparatory part: Initial training in acrobatic exercises is best done outside of class when individually working on movements in order to help each child, taking into account his physiological characteristics, the state of the musculoskeletal system and physical fitness.

Progress of the lesson:

Explanation and demonstration:

From the starting position: standing facing the direction of movement, raise your arms forward and up, feet shoulder-width apart. Lowering left hand lean forward, lean on it at a distance of a step from your left foot. Swing your right leg and push your left with a 90-degree turn to get into a handstand with your legs apart, go through the vertical, push off the floor with your left hand, land on your right leg and return to the starting position.

Secure the child by the belt and help with the rollover until he can stand confidently on his feet. Insurance is provided as long as the child confidently performs this movement.

Gymnastic element “Transverse and longitudinal twine”

Tasks: Develop spinal flexibility and mobility hip joints; strengthen the ability of muscles to stretch. Teach children to feel and feel the process of performing their movements.

Preparatory part:

I.p. standing facing the gymnastic wall, place your right (left) foot on the bar, at chest level, and bend toward it until your head touches your foot.

I.p. standing with your right (left) side to the gymnastic wall, grab the bar with your right (left) hand at head level. Execution - springy swings of the left (right) leg to the sides.

Progress of the lesson:

Explanation and demonstration:

Cross twine: I.p. o.s. Execution: Slowly spread your straight legs to the sides, toes pointed, do not bend your knees. Place both hands in front of you and continue to sit down, trying to sit as far as possible until your feet touch the floor in a straight line.

Longitudinal twine: I.p. one leg in front, the other behind. Execution – place your hands on the floor, on both sides of your legs; perform springy swings until both legs touch the floor, sit your arms to the sides.

Gymnastic element “Bridge”

Preparatory part:

Performing the exercise: Starting position: standing with your back against the gymnastics wall, grasping the slats with your hands from below. Execution - moving your hands down along the slats, lower yourself to the first slatted wall. Then rise into the standing position.

Progress of the lesson:

Explanation and demonstration: i.p. lying on your back, arms bent at the elbows, palms on the floor near the shoulders, fingers pointing back towards the legs; legs bent at the knees, placed parallel near the buttocks. Lie in this position for 1-2 minutes.

Execution - straightening your arms and legs, bend your back, gradually stretching your spine. The head is thrown back, as close to the back as possible. Stand for a few seconds. Then smoothly return to the starting position, lie on your back and clasp your knees with your hands and press them to your chest.

Element of yoga pose "dead man"

Tasks: Learn to control your body, the ability to relax not only the muscles of the arms and legs, but also the eyelids, cheeks, lips, feet, and torso.

Preparatory part:

Performing the exercise: after performing elements of gymnastics and yoga, be able to switch off for one minute.

Progress of the lesson:

Explanation: Imagine that you are lying on the seashore, the surf is splashing and making noise. The sand is hot - you feel warm, but a cold wind blows - you shrink... and again the rays of the sun warm you. A ray of sun glides across your forehead, relaxing your eyelids, cheeks, and chin. Your arms and torso relax, and now a ray of light is already at your feet.

Guidelines: explain to children that thoughts can switch to sleep, the soft rhythm of breathing relieves muscle tension, which makes it possible to feel the effect of gravity and if you succumb to it, you can relax in a lying position. Follow correct execution, explaining to children that our arms and legs become rags, without bones.