Morning charging for children 14 16 years old. Charging for a teenager: a set of exercises, a description of the execution technique. Exercise intensity

Some parents consider charging unnecessary ("why - in school there are physical education!"), Others have no extra 15-20 minutes for children, "because work!". And only a few moms and dads understand the importance of charging for a child, and specially get up in the mornings half an hour early to have time to cheer up and prepare the body to the educational / working day.

If your children sleep in the lessons and are constantly lean from physical education lessons, this instruction is for you!

When it is better to do the exercises younger schoolboy - how to prepare for gymnastics?

Man by nature should move a lot. Not in vain say that the movement is life. The smaller the child moves, happily all his free time near the TV and, the more health problems he gets.

Children's experts beat the alarm and remind the parents that the children's body should actively move at least 10 hours a week, and for younger schoolchildren, this minimum increases to 3 hours a day. Moreover, it is desirable that it happened in the fresh air.

Naturally, parents have too little time, but still allocate 20 minutes in the morning and 20 minutes in the evening for charging - it's not so difficult.

Video: Gymnastics for children of younger school age

What gives charging?

Prevention of obesity.
Prevention of the problems of the cardiovascular system, the musculoskeletal system, and so on.
Elimination of the nervous voltage.
Return of the body into normal tone.
Increasing the mood is a psychological installation on a good day and a charge of cheerfulness from the morning.
Full awakening (to come to the lessons the child will be with a more "fresh" head).
Activation of metabolism.
Etc.

How to prepare a child for charging?

Of course, it is difficult to pull the child from bed ahead of time - especially "for some kind of charging". You need to instill this wonderful habit.

As you know, the habit of is settled, it takes about 15-30 days regularly repetitive actions. That is, after 2-3 weeks of such classes your child will already be stretching towards them.

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

In addition, it is important that the exercises for the child have changed periodically (children at this age get tired of the same type of workouts).

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

Video: Morning gymnastics. Charging for children

15 best exercises for children 7-10 years old - I correct the posture and increase the muscle tone with the daily exercise complex!

If you do not have the opportunity to go to charge on fresh air, then open the window in the room - workouts should not pass in the stuffy room.

So, to your attention - 15 exercises for younger students

The first 5 exercises - for muscle heating. Difficult exercises immediately after sleep is categorically impossible.

We make a deep breath and rising on the socks. I pull the handles up as usual as possible, as if we are trying to get to the ceiling. Let's go on a complete foot and exhale. The number of approaches is 10.
We til down the head to the left, we return to its original position for a couple of seconds and after tilting the head to the right . Next, make circular movements head - on the right side, then in the left. Performance time - 2 minutes.
Now shoulders and hands. Alternately lifting one shoulder, then another, then both. Next, we make mugs up - in turn, then left, then right hand. Then there are circular movements with hands, as when swimming - first, Bershum, then the ram. We try to make exercises as slow as possible.
Rejoin your hands in the sides and make tilts - Left, right, then back and forth. 5 times - in each direction.
Stepping on the spot for 2-3 minutes, as far as possible raising your knees . Next, we jump 5 times on the left leg, then 5 times on the right, then 5 times - on both, and then - jumping with a rotation of 180 degrees.
Pull your hands forward, clutch your fingers in the lock and stretch forward - as far as possible . Then, without losing a lock, we lower your hands down and trying to get palms to the floor. Well, finish the exercise, trying to get the detached palms "to the ceiling."
Perform squats. Conditions: The backrest hold the straight, legs - on the width of the shoulders, hands can be pulled by your head in the lock or pull forward. The number of repetitions is 10-15.
Jump out. The boys are pressed, of course, from the floor, but the task can be simplified to the girls - you can press from the chair or sofa. Number repeat - from 3-5.
Boat. Going to the tummy, pull your hands ahead and a little bit upwards (let down the nose of the boat), and the legs also - we connect together, lifting up the "feed of the boat". Bending the back as hard as possible. Performance time - 2-3 minutes.
Bridge. Going to the floor (children who know how to descend on the bridge from the standing position, are lowered right out of it), we rest in the feet and palms in the floor and, straightening the handles with legs, bending the back of the arc. Performance time - 2-3 minutes.
Sitting on the floor and the legs are divorced to the sides. Alternately stretch your hands to the fingers of the left leg, then to the fingers right. It is important to touch the belly of the legs so that the body lay down with the foot - parallel to the floor.
Bend the left leg in the knee and raise it up, make cotton with your hands under it . Then repeat with the right foot. Next, raise the elongated left leg as high up as much as possible (at least 90 degrees relative to the floor) and again slam in your hands under it. We repeat for the right leg.
Swallow. We drag your arms to the sides, left the left leg back and, slightly tilting the body ahead, get silent in the pose of the swallow for 1-2 minutes. It is important that the body at this point is parallel to the floor. Next, repeat the exercise by changing the leg.
Clear the usual ball between the knees, we will straighten your shoulders, rest in your hands into the belt. Now slowly squatting, holding the back smooth and ball between the knees. The number of repetitions is 10-12.
We rest in our hands in the floor and "hang" over it in the position of "push-ups". And now slowly with the help of the hands "go" into the vertical position. A little rest in the pose of "Ostrich" and "Top" with your hands forward before the initial position. There and back we go hands 10-12 times.

We finish charging with a simple exercise for recreation: stretch "at a sniffer" on the breath, straining all the muscles - for 5-10 seconds. Then we sharply relax on the team "Volto", exhausted. We repeat the exercise 3 times.

Motivation of the younger schoolboy to perform a daily complex of gymnastics at home - Useful advice to parents

Even an adult person is difficult to force himself to charge in the morning, what to say about children - you need to try hard to teach a child to this useful ritual. Here without motivation can not do.

Where to look for this motivation, and how to get a child to charge so that she was in joy?

The main rule - do the charge all together! Well, if the dad categorically refuses, then Mom should accurately participate in this process.
Turn on vigorous and cheerful music. To charge in silence is boring even adult. Let the music choose the child!
We are looking for an incentive in each case. For example, an incentive for a girl can be a beautiful tightened figure on envy to everyone, and the stimulus for the boy is a muscle relief that he can be proud of. Without a smaller incentive there will be a weight loss if the child is complete.
We are looking for those who can imitate. Do not create idols (!), And we are looking for a sample to follow. Naturally, we are looking for him not among the bloggerche and bloggers with beautiful bodies and emptiness in their heads, but among athletes or the heroes of film / films that the child loves.
Charging is needed to become stronger. And the strong (strong) need to be to protect the younger brother (sister).
In addition to the 5 exercises for heating the muscles, you need to choose another 5-7 exercises for the charge directly. More for this age is not needed, and the workout itself should take no more than 20 minutes (twice a day). But it is important to regularly change the set of exercises, so that the child does not become boring! Therefore, immediately make a large list of exercises, from which you will pull 5-7 new ones for every 2-3 days.
We are talking more often with a child on health : Why is the charge so important that it gives what happens to the body without physical activity, and so on. We are looking for thematic films and cartoons that look, of course, along with the child. We look at the film in which young athletes are successful - often such films become powerful motivators for a child to go to the world of sports.
Conduct a child a sports corner in the room . Let him be personal bars and rings, Swedish machine, phytball, horizontal bar, children's dumbbells and other inventories. Award for each month of workout Take a trip to the trampoline center, on playing climbing or other sports attraction.
Use to attract a child to charging his own addiction . For example, if a child loves the ball - think over a set of exercises with the ball. Loves bars - spend charging at the children's playground. Etc.

Video: Cheerful charging for a child

Remember that you can not drive a child for charging, like a cautious thing, it is impossible. It is important that he himself wants to deal with you. Therefore, first of all, we demonstrate the importance of charging with your own example.

Children at this age are already thinking great and analyzed, and if you are constantly lying on a sofa, growing a rush, then make a child to do you simply cannot - a personal example acts more efficiently for all other methods.

Exercise 1. Legs together, hands down. Slowly attributed the hands to the sides, turning the palms to the top, bring the blades, straighten the back and climb the socks and - inhale; With exhale, return to the starting position.

Exercise 2. Legs together, fingers to catch up behind your back so that the brushes lay on the lower back. Pulling the lined hands back, turn the palms inside, as much as possible shoulders down the shoulders down, bring the blades, straightening the back, climb and socks - inhale; With exhale, return to the starting position.

Exercise 3. Legs together. Catch off the fingers of bent hands in front of the breast, slowly pull out the hands up, turning the palm to the top; Straightening the back and climbing the socks, to pull themselves - inhale; Holding hands on the sides and down, take the starting position - exhale.

Exercise 4. Feet on the width of the shoulders, and put the hands behind the head of the palms on the back of the head. Slowly, fighting back, stretch hands up wider; take the head back - inhale; With exhale, return to the starting position.

Exercise 5. Legs together. Slowly, breasting his back and pulling the head back, lift the stretched hands forward and up, setting down one leg back on the sock, - inhale; Holding hands on the sides and down, take the starting position - exhale.

Exercise 6. Legs on the width of the shoulders; Take a stick for the ends and lower it on the elongated hands down. Debibing the back and rejecting the head back, lift the stick up - inhale; Return to its original position - exhale.

Exercise 7. Feet on the width of the shoulders. Give rise to the left and right (palms slide on the sides of the body). Feet not bend. The initial position is to inhale, the slope of the body is exhale.

Exercise 8. Feet on the width of the shoulders. Take a stick for the ends and put it behind the back on the blades. Making the slopes of the body to the left and right (legs remain straight). Standing straight - inhale, with a slope of the body - exhale.

Exercise 9. Legs on the width of the shoulders. Raising the hands up and straightening the back, slowly lean forward - exhalation; Back to its original position - inhale.

Exercise 10. Feet on the width of the shoulders. Take a stick for the ends and raise it up - inhale. Slowly, with a straightened back to lean forward and take a stick behind the back, pressing it to the shovels - exhale; Back to its original position - inhale.

Exercise 11. Legs on the width of the shoulders, the feet in parallel, the hands bend to the shoulders, pressing the elbows to the sides. Turn the housing to the left and tilt it back, raising his hands up, exhale; Back to its original position - inhale. Hold your legs all the time, do not move from place.

Exercise 12. Feet on the width of shoulders, feet parallel; Take a stick in the ends and put it behind your back, on the blade, - inhale. Making turns left and right, legs remain straight, do not move them from the spot; With the rotation of the body - exhale.

Exercise 13. Feet on the width of the shoulders, hands on the belt. Making circular movements of the torso, consistently tilting it left, forward, right, back. Performing this exercise, keep the housing direct and not shift the legs from the scene; breathe freely, without delay.

Exercise 14. Feet together. Slowly, leaning forward, get back, take your hands to the sides, minimize the blades, raise the right leg back, make a "swallow". Without bending the supporting leg, to keep in this position 2-3 seconds; breathe freely, without delay.

Exercise 15. Feet together. Inhale. Lit on the socks, widespread knees, back straight, hands to take to the sides - exhale. Return to the starting position - inhale.

Exercise 16. Feet together. Take a stick for the ends and raise it up - inhale. Sitting on socks, widespread knees, back straight, drop down on the blade - exhale; Then return to the starting position - inhale.

Exercise 17. Stand back to the wall so. To concern it with a population, blades. heels. Legs slightly place, putting the foot parallel, lowered hands turn the palms ahead and press the wall. Having inhaled, sit down on socks, without breaking away from the wall, - exhale; Back to its original position - inhale.

From the above exercises, three complexes of morning gymnastics are compiled.

Complex 1. Walking 15 seconds. Exercises: 1, 2, 4, 7, 9, 15. Running in place 15 seconds, goes on walking, - 15 seconds. Repeat exercise 1.

Complex 2. Walking for 15 seconds. Exercises: 6, 12, 16, 14, 11. Drinks 15 seconds. Walking 15 seconds and breathing exercise 4.

Complex 3. Walking 15 seconds. Exercises: 3, 5, 8, 10, 13, 17. Walking 15 seconds. Respiratory exercise 4.

These complexes of morning gymnastics are recommended for girls 7-15 years old and girls of 16-19 years. It is necessary to start classes from the complex 1, performing each exercise one-two times at a slow pace. Every three days, the number of repetitions increases at once, and so up to 8-9 times.

Morning gymnastics should bring cheerfulness, good health and mood. If after graduation, fatigue is marked, it means that the load is great. Classes should be continued, but there is a rest between the exercises and reduce the number of repetitions. Classes should be carried out in a well-ventilated room, in a suit that does not constrain movements. Patients and weakened girls before starting classes, should consult with the doctor.

Parents are important to instill a child in adolescence desire to play sports, strengthen the body. Otherwise it is difficult to count on the full physical development of your own Chad. The first step towards achieving the goal will be the regular execution of a special charging for a teenager. There is a whole range of exercises that are easy to do in the morning and in the evening. Similar actions are beneficially reflected by the development of plastics and coordination of movements, strengthening immunity. Charging the teenager makes disciplined, instills a desire to play sports.

How important are the workout for a child?

Charging for a teenager has a determining value in physical development. In children at the age of 12-14 years old, there is an active height of the body, changes at the mental level. There is plenty of ripening. In the period of hormonal transformations, boys and girls are important to resort to actions that contribute to strengthening muscles and bone apparatus, training cardiovascular system.

Gymnastic exercises provide a speedy device not to the end of the formed children's body to change. Regular charging adolescent is 12 years old and older gives you the opportunity to feel less fatigue in the evening. Physical classes make it possible to avoid the occurrence of schoolchildren in the body of stagnant processes that are mainly a sedentary lifestyle.

Where to begin?

Promoting a teenager to physical activity is reasonable, going on the morning or evening jogging with the whole family. A good option will serve as aerobics, gymnastic exercises at home. Parents must submit an example to a child, systematically paying time training. Do not stand for a long time to stop physical education. Otherwise, long breaks will not allow the body of the teenager to strengthen. You need to start with light exercises, systemally increasing loads.

Workout neck

Starting charging for teen girls and boys with a warm-up neck. Feet are located on the width of the shoulders. The back is held according to natural bends. Hands laid on the lower back. Slowly inclined the head to the right and left, back and forth. Perform rotations according to the speed of the clockwise, and then in the opposite direction. During the workout, they try not to throw off the head too much ago. Otherwise, the risk of injuries of the vertebrae of the cervical department increases.

Stretching of the shoulder belt

Charging for a teenager continues to provide loads on the shoulders. Occupy a steady position. Hands are bred on the sides. The limbs are bent in the elbows. Palms are taken by the shoulders. Smoothly delineate the coarse circles in the air according to the clockwise movement. Perform rotations in the opposite direction. Make a series of dozen repetition exercise.

Case slopes to the sides

In the initial position of the foot are located on the width of the shoulders. Back hold smoothly. One palm is located in the pelvic area. The second hand is listed above your head. Having exhaled, the body of the body is inclined to the other side where the raised limb is watching. Change hands and repeat the movement in the opposite direction. Exercise is executed 10 times on each side.

Exercise "Mill"

In a set of exercises, charging for adolescents should include movements known as the "Mill". Take a vertical rack. Feet are bred on the width of the shoulders. Hands arranged on the sides in a horizontal position. In the breath tip the body body forward, holding the back smoothly. Palms alternately try to touch the opposite socks of the stop. Perform exhalation and returned to the initial position. During the charging make a series of such movements from 6-8 repetitions.

Touch socks stop

Feet are located on the width of the shoulders. The upper limbs are relaxed along the body. On the exhalation, the body of the body is tilted. Palms are trying to reach the socks of the feet. Having inhaled, slowly returned to the original position. During the exercise, they support a unhurried pace, try to avoid exemption of the hull and various kinds of jerks.

Exercise "Bike"

Stay on the back. The upper limbs stretch along the body. Legs lifted at an angle of about 45 °. Perform rotation with the feet in space like the twisted cycling pedals. Then make similar movements in the opposite direction. Each approach is given close to 15-20 seconds. The exercise perfectly develops a buttock muscles, strengthens the abdominal muscles, activates blood circulation.

Squats

An obligatory element of charging for adolescents is 14 years old are classic squats. In the initial position of the foot is placed on the width of the shoulders. Palms rest in the pelvis area. By making a deep breath, buttocks are lowered in the direction of the floor. The glance rushing forward. Back hold smoothly. When the knees are slightly overlooking the socks, they begin smooth movement in the opposite direction. Take the initial vertical rack and repeat the exercise. During the classes, there are 2-3 sets of 10-15 squats.

Fallen feet forward

In the vertical rack create a slight bending of the lower back. Palm ride together at the chest level, bending your hands in the elbows. Having inhales, put one foot far in front of myself, resting to the floor. The knee must be at the level of the sock of the foot. The back leg plays the role of support. Return to the starting position. Repeat the exercise with the change of lower limbs. Similar to squats, the lesson contributes to the provision of landing loads and buttocks.

Good health, dear athletes and those who want to become! In this article we will talk, probably about the most useful thing that you need to do every day, even many of this do not adhere to. Yes, this is a morning charging!

Why is it so effective and almost every doctor advises to perform it? It is about this that will tell below. You will find out the types of charging, a lot of useful exercises for men and women, as well as other nuances related to this topic.

The benefits of morning charging

Anyone knows that even a small physical activity makes our heart beat in a rapid rhythm, and, accordingly, increase blood circulation. This is the meaning of charging. During sleep, the body relaxes, because of which the cells do not need a large amount of oxygen and nutrients, and in the morning it has stress, as we start moving.

Consequently, intensifying blood circulation with light load, all the necessary substances will fall in fabrics, cells and a brain, which will improve overall well-being. Also, the warm-up partially launches oxidative processes, thanks to which a small share of fat is burned.

Where is it better to perform on the street or at home?

As stipulated above, the body must be saturated with oxygen. It is he who activates all the processes, and makes the muscles wake up. Based on this, make charging best in the fresh air and in the coolness when its density is higher. Low temperature will also make part in tempting, which will raise immunity. The ideal option will be the park or forest where there is a lot of oxygen.

However, at home you can also work the workout. Maybe she will not be so spectacular as in the air, but you will succeed in cheering. Excellent if there is a balcony. He will be able to fully replace the street and helps warm up after waking up.

Do I need to eat up to the morning charging?

If you take into account the fact that the physical charge is performed in a couple of minutes after sleep, it is better not to take food. Otherwise, doing exercises with a complete stomach will not be very convenient, and this is affected by the exchange processes.

But you need to drink a glass of sweet liquid. It will bring blood, which will make it easier for the work of the heart, and sugar will temporarily provide muscle muscles. An ideal option is hot tea or juice. But after charging, you can eat tightly, not afraid for the tone, since all fat will work throughout the day.

Views

Conditionally morning exercises can be divided into 3 main types.

Classic charging - does not exceed 7 minutes in time and includes a complex of physical education type (stretching neck, pelvis, legs, etc.).
Workout - Performed for 15 minutes and covers basic gymnastic elements (pull-ups, squats, push ups, etc.).
Complete charge - requires 30 minutes of time, as well as the presence of shells (dumbbells, weights, treadmill).

Which of these species choose, decides everyone for himself. The best, of course, is considered a full charge, which works out all the muscles. In this case, you will not only with good well-being, but also with a tightened body shape.

Rules of Morning Charge

Charging, like any training, has its own credo, which must be configured. Remember the most important thing - from a small load in early time you need to enjoy. That is, if during the execution you do not feel a vigorous state, then you probably make a mistake. Pay attention to the following nuances.

Charging is better in the street or in a ventilated room.
The warm-up will be interesting if you do not do alone, but, for example, in a family circle or with friends.
Clothes must be comfortable and not interfered.
The optimal number of repetitions is considered no more than 10 times.
Calm pace of execution.

That is, to achieve the effect of morning charging, you need to at least partially comply with these rules, for all the pump.

Schedule

In fact, it is not required to comply with some special schedule. It is enough to perform morning exercises for every day and give her at least 10 minutes. If we talk about time, you can focus on the following schedule.

5:00 - Rift.
5: 00-5: 15 - After waking up, you can lie 10-15 minutes in bed to finally wake up.
5: 15-5: 45 - Drinking before charging a glass of water with lemon, it is possible for half an hour to come test.
6: 00-6: 30 - half an hour to take a shower.
7:00 - It's time to eat tight.

Next, you can already build the routine of the day at your discretion. But try to devote morning charge, water procedures and breakfast at least a couple of hours to walk with a bodra head for the remaining day.

Burden

Charging will be much helpful if you add light physical exertion to simple physical education. These may be additional shells, weights, rods, etc. However, the best option will be small dumbbells. What to do with them and how you can not think much. Just add this projectile to ordinary integrated exercises. For example, with dumbbells can be done in the slope, their lifting is above yourself, also during the sweeping of the press. Such morning loads will give excellent form to your body.

Exercise intensity

It is important to understand that simple charging is not a training, so it must be accompanied by a pulse of no more than 160 blows per minute. This is the state of the body, when only begins to sweat the back. Intensity is simply no sense. Although in the cold course of the year (in the winter), the pace can be added, while combining gymnastics with a lung run. The cold will allow a certain extent to harde the body, which is also necessary for a healthy lifestyle.

Workout and stretching

Stretching is also considered a wellness complex and is well combined with morning physical education. But this is not for lazy things, because at first you need to spend a complete charge and warm up well, but then stretch. Get ready for the fact that this procedure will cause unpleasant feelings, as you will pull the tendons, fabrics and ligaments, but over time they will become more elastic, and the pain will gradually begin to disappear.

Stretching is useful for the whole body, because it helps strengthen the tissues and muscles, which means that the risk is reduced to be injured. In particular, this applies to those who are engaged in professional sports on a specific program.

Complex exercise for charging

For morning workout there is a lot of exercises. They are complex, for weight loss, gymnastic, but are classified only in direction. That is, depending on which part of the body is being worked out.

For legs - squats on one and two legs, walking on the heels and socks, Mahi.
For the back - a boat and raising the loin, lying on the back with bent feet.
For the torso - the rotation of the pelvis, the slopes of the case.
For neck - turnover and tilting of the head.
For hands - rotation of the brushes, the movement of hands in the elbow and shoulder joints, alternate mahs with their hands.

I want to draw your attention to that these exercises should be performed correctly and slowly to feel every movement. Below is the photo of the most correct execution.

For women

The most suitable for female is the next set of morning charging.

Hands - folded into the castle, stretch up, to the chest and down, without moving the body; Extending to the sides, perform rotation of the brushes, and then elbows; Early mahs; push ups; Biceps workout with light dumbbells.
Torchis - Planck; Holding legs at an angle of 45 degrees, lying on the back; slopes to the right, left, forward, back; Tweeds with a fixed pelvis.
Legs - Mahi forward, back and on the sides; the rotation of the hip joint; squats; Workout knee.
Neck - primitive slopes and rotation.

For each exercise, no more than 15 qualitative repetitions are given, after which it is possible to make a set of squats in various variations - classic, with legs apart, etc. Since the complex is designed for girls, its action is focused more on maintaining the figures. Below is a video where it is detailed about this.

For men

Since men with a sports part, in most cases, everything is much better, the exercises for them should be heavier. It is conditionally the same movements as in women, but with an additional subsequent load.

Squats are the most primitive, out of position, several approaches are 20 times.
Focusing Lok - Typical pushups, 2 approaches 20 times.
Fallen - 3 approaches 15 times.
Twisting - Total 40 repetitions 2-3 times.
Pop up the legs - just as 40 times.
Planck - several approaches, a duration of 1 minute.

Such charging is designed to work on all muscle groups. It will provide a slim, taut body and basic download, which is especially important for beginners in sports or for athletes on drying.

For teenagers

The morning workout of adolescents is similar to a complex for women, but with the addition of a pair of stretching elements (stretch marks).

Turns and circular movements head.
Rotation of brushes and hands in the elbow joint.
Top torso.
Squats - a universal exercise, suitable for both women and men with teenagers.
Circular movements of knees and pelvis.

For each of these elements, 10 repetitions are enough, after which you can proceed to stretch. The following exercises will be suitable.

"Bike" (lying on the back).
Fucks for each leg.
"Scissors" in the position of lying.
Brack in the back, standing on all fours (also useful for the spine).
Slopes in the standing position (we get the floor with palms).

These exercises are suitable for adults, only to perform them must be carefully not injured. Also, you can add a gymnastic base to this list, for example, a rack on hand or pulling. But in general, the young body is not terrible, of course, within reason. To better navigate the names of the elements, you can use the Internet and see everything in pictures, where it is clear and with the description will explain the implementation method.

Key errors when performing charging

The main mistakes that almost every person admits are the following:

Calusing on one exercise.
Adhesive heavy loads that turn charging into a full-fledged training.
High speed performance.
Hope to improve physical form.

Remember the most important thing: Charging in the morning is not a training! It is not intended for muscle growth, but gives advantages only in the emotional plan. It also facilitates adaptation to the new routine of the day, which will save from forever tormenting bed affection.

An important role is also played by motivation. To make it easier for you to cope, you can enhance yourself in various ways. For example, to conduct your own schedule of a healthy lifestyle or take photos, and subsequently observe changes. So you will always have a good mood.

How to eat after charging?

So, with the exercises figured out, now a little about nutrition. Here everything will depend on what your goal is. If the priorities are charging for weight loss, then it is better to refuse from the caloric meal. The fact is that after any load, the body should be fed up with energy, and it is mostly complex carbohydrates that will be processed throughout the day. That is, it is cereal, greens, fruits with vegetables, dairy products, legumes, etc. It is better to eat after a short pause, after 30-40 minutes after the warm-up. By the way, the bread when Slimming, according to Cindy Crawford, is better not to take in food at all.

Immediately after the birth of the baby, it is important to carry out a complex of developing gym for the correct development of crumbs. With age, the value of physical exercises becomes even more important, especially when children are suitable for the period of puberty. Conducting charging and gymnastic exercises will help the child to be healthy, active and stay in excellent mood throughout the day.

Features

Morning gymnastics or charging is important and needed at any age, therefore it is recommended to hold all family members. For each age group there are exercises and direction of training, but the benefits of physical activity is obvious. From birth, the child prescribe massages and exercises to help the right development of a small organism, in some cases prescribe immunity for infants. When a child becomes independent and can perform physical exercise without the help of a parent, the period of time comes when you need to start speaking with him.

9 years is the age when the number of homework in the child seriously increases, it becomes several times more affairs. Charging for children at 10 years is just necessary, because not every parent can find time and finance for the fact that the child visited the sports section or dealt with another type of active activity.

To compensate for the lack of exercise, it is important to highlight at least 20 minutes per day to carry out a small workout with a teenager. Gymnastic exercises at this age should be selected no less carefully than at any other stage of the development of the child. And at 9, and at 11 years old there is an active growth of the body, and the older the schoolboy becomes, the more intensive it is all processes inside and outside his body.

It is this time that is considered optimal for the separation of a complex of exercises for girls and boys in connection with the difference in the rate of development of the body. In addition, due to the characteristics of the exchange processes of the period of puberty, girls is important to make a bias on the exercises that will adjust the figure. During the actual growth of bones in the body of boys, it is necessary to help them remove muscle discomfort and develop muscles to have time to grow for bone tissue.

Exercise and charging for children of 9-12 years have tremendous importance, therefore it is impossible to neglect it, and try to participate in the child's life and spend a physical attachment with him together.

Exercises

The period of the beginning of puberty is of great importance both for the physical parameters of girls and boys, and for their psychological development as a whole, so it is important to pay due attention to these issues. It is at this time that all the basic parameters of the shapes are laid, which will later change it very difficult. The main slope in charging for boys and girls of this age needs to be done on flexibility, coordination and those exercises that help strengthen the entire body.

In the process of workout, it is necessary not only to choose the correct exercises, but also to look at that the upper and lower part of the body is loaded in the same way. The same applies to the right and left sides of the body.

If parents have the opportunity, and, of course, the desire to do with the child, then in the charging complex it is worth introducing such gymnastic exercises:

Kuvoke.His schoolchildren should be able to do with physical education lessons, because at home parents will also be able to cope with the task. It is advisable to first examine the technique of exercise and insurance during the Kuwark, to safely hold it at home. The reverse known is more complicated, so the role of the parent in this case is very important to explain everything correctly and help reproduce it.

In the presence of a large space at home, in the yard or at the stadium, if it is located near, you can try to make wheel.The first stage of training the wheel will be a rack in the hands of the wall, after which it will be necessary to learn to leave this position, raising the hand and lowering the leg in the other side. As soon as the wheel of the wall begins to get, you can try to do it without support.

Another important exercise for children of this age is bridgewhich develops back muscles and activates the spine, which eliminates the formation of any problems with it at an early age. Initially, the bridge learn to do from the position lying on the floor. The first exercises should be carried out with insurance, and then use the wall or a Swedish staircase instead of it, according to which the child himself can fall into the bridge and stand out.

Shpagataalso important for children of this age, especially for girls, as they develop the inner muscles of the legs. The flexibility of any limb for the girl will be an advantage, therefore training to twine will become a very important point for the development of a flexible and coordinated girl.

As for boys, exercise for them will be a little different from those that are intended for girls. Since the growth of the skeleton begins rather sharply, then the muscles do not have time to catch up with him, in connection with the teenagers boys are more often tired and leading a sluggish and passive lifestyle. During this period, it is important to work hard over the flexibility of all parts of the body and perform more coordination exercises.

It is worth using sports shells and equipment in the process of charging or training.

Usually, the morning charging at this age is a well-fastened event, and the main load is given after it. After the warm-up was finished, the boy is provided with a certain set of exercises with which it must cope without much difficulty, but with the voltage of all body muscles.

Approximate complex

To charge and gymnastics for adolescents, it is worth choosing the optimal exercises for them. The main things will be:

Performing a walk in place. Bently follow the position of the body, posture and the position of the hands - strictly down.

Legs together, hands along the body, the task: the rise on the socks, while the hands should be raised simultaneously to the sides. It is necessary to follow posture and breathing.
Feet a little apart, hands bend in the elbows in front of you. Task: Turn the body alternately in each direction with the maximum elbow tap. It is important to follow posture.
Legs, as in the previous exercise, put the hands on the shoulders. Task: Rotate elbows towards forward and backward at maximum amplitude. Follow posture.

Legs on the width of the shoulders, hands down. Task: At the expense of 1 - lean forward, the hands stretch parallel to the floor, on 2 - the initial position. You can complicate the exercise: 1 - tilt forward, 2 - deflection in the back and hands up, 3 - tilt forward, 4 - starting position.
Squat to an angle of 90 degrees in the knees, the pelvis to diverse back, keep the back smoothly with a slight tilt forward. For complication, you can carry out triple squats with three springs in each critic and return to the rack on the legs.
Feet a little apart, hands down. Task: 1 - Hand rise and lifting on socks, 2 - tilt down with lowering hands to the floor.

The number of repetitions will depend on the level of preparing children. As the exercises are becoming silent, you need to gradually increase their number.

In the complex of the morning charging boys, you can include more exercises as:

Mahi legs. Basic position: Legs near, hands arbitrarily. Max right and left foot of 8-10 repetitions. The movement is made from the initial position forward, as well as back in turn each foot.
Coordination movements with hands and legs. The legs are near, the hands down, on 1 - the rise of the hands and the removal of one foot back on the sock, on 2 - its original position. The same repeat with the other foot.
Slopes on the side with the addition of hands.Feet a little apart, hands on the belt. Task: tilt to the side, hands stretch in the same direction. Exercise is performed in each direction.

Push ups. Task: From the position of the stop lying to bend and align the hands in the elbow joint. Monitor the smooth position of the hull and the amplitude of the movement.
Press. Sitting on the rug, legs can be smooth or bent in the knee joints, the position of the hands is behind the head. Task: lie on the back and return to its original position. You can add the corps to the right to the left alternately for the operation of the presses oblique muscles.

The use of basic exercises or those that include elements of gymnastics for charging with children of 9-12 years will bring much benefit to the body of adolescents, attracts them to sports and will give a good mood, prepare a schoolboy to a new day.

Shells

The use of all kinds of items and sports equipment can make any exercise or workout much more interesting. If the child does not want to make template exercises, and the sports sections do not afford you, then the use of a gymnastic stick, the ball, the rope will help to dramatically change the situation.

OFP with objects and for clockwork music will not leave a teenager indifferent and will attract all households to the training session. Using a projectile, you can perform such exercises:

Position sitting on the rug, legs apart, ball on the hip one leg. Task: rolling down the ball from the hip to the fingers. Work is made on each leg alternately.
Sitting on a rug, legs ahead together, put on the feet, put back at the floor at the floor. Task: Raise the legs so that the ball rolled to the stomach and returned back.
Lying on the rug, clamp the ball in the footsteps. Task: Raise legs up to an angle of 90 degrees, without dropping the ball.

Exercises using a gymnastic stick.

Standing, legs a little apart, crossed hands hold a wand. Task: to move your fingers to the end of the stick with each hand in the opposite direction.
The wand is located on the floor. Task: go through it, coming clearly middle of the foot. This exercise is particularly well helped to prevent closure, and most importantly, the children of different ages can do it with the same good result.

At the end of any workout, it is important to carry out a stretching complex, which will allow to relax muscles and relieve fatigue, having robbing the child from unpleasant feelings after classes. Daily charging will help develop a habit of classes that will remain for life.

About how to charge for children 9-12 years old, see the next video.