Morning charging for children 14 16 years old. Charging for a teenager: a set of exercises, a description of the execution technique. Motivation of the younger schoolboy to perform a daily complex of gymnastics at home - Useful advice to parents

In the period of puberty, the boys mark the rapid growth of the skeleton, while the muscles do not have time for him. Therefore, adolescents are characterized by increased fatigue, movement coordination disorders. In this regard, the gymnastic complexes include exercises for flexibility, coordination of movements. Exercise for boys imply the use of gymnastic shells and sports equipment. Complexes of morning hygienic gymnastics are generally fascinating, they are used as a warm-up before sports. They harmoniously lead to the work of the muscles of the whole body

Please note that all exercises must be performed with the right source position. Then all the muscles will move symmetrically, the left and right half of the body will develop equally. The amplitude of movements should be complete so that the muscles of the working part of the body are reduced and relaxed completely.

Complex of gymnastic exercise for boys 10-13 years old №1

Exercise 1

Source position: standing, legs are a bit arranged, hands along the body.

1. Walking on site (Fig. 1).

2. Walking with movement.

Figure 1. Exercise 1

Exercise 2

1. Rim up on the socks, at the same time raising his arms through the sides up and burning the back.

Note: Repeat exercise 5-6 times.

Exercise 3.

Source position: standing, legs are slightly placed, palms bent in the elbows of the hands - in front of the breast.

1. Rod elbows to the sides and back - 2 times (Fig. 2).

2. Pull your arms to the sides and make 2 jerk back straight hands.

3. Cook myself by the shoulders, while the left brush falls on the right shoulder, and the right is on the left.

4. Take the starting position.

Note: Repeat exercise 5-8 times.

Figure 2. Exercise 3

Exercise 4.

Right position: standing, legs on the width of the shoulders, hands along the body.

1. Radically raise one hand and look at it. Take the starting position. Radically raise up another hand and look at it. Repeat all 8-10 times.

2. Perform the same with closed eyes 5-6 times.

3. Tilt your head forward, then fold back 5-8 times.

4. Rotation head left and right in moderate pace 5-6 times.

Note: Move your head without jerks and in moderate pace.

Exercise 5.

Right position: standing, legs together, hand hands on shoulders.

1. Rotation of elbows forward.

2. Rotation elbows back.

Note: Exercise 20-30 s.

Exercise 6.

Source position: standing, legs together, hands along the body.

1. Mahi left foot-back-back (Fig. 3).

2. Take the starting position.

3. Mahi right foot forward-back. Note: Repeat exercise 8-10 times.

Figure 3. Exercise 6

Exercise 7.

Source position: standing, legs are slightly placed, hands along the body.

1. On the breath of raising his hands up.

2. On the exhalation to lean forward and reach the floor.

Note: Repeat exercise 8-12 times.

Exercise 8.

Source position: standing, legs together, hands along the body.

1. Take the leg back and lean forward - "Swallow".

2. Take the starting position.

3. Sit down, tilt your head and cover it with your hands.

Note: Repeat the exercise 6-8 times.

Exercise 9.

Source position: standing, legs are slightly placed, holding a back of the chair with one hand.

1. Squats - 10-12 times.

2. Squakes on one leg - 3-5 times. Note: As the exercise is used, it can be performed without a chair.

Complex of gymnastic exercise boys 10-13 years old №2

Exercise 1

Source position: standing, legs together, hands along the body.

Walking in place with acceleration of tempo.

Note: Exercise 1 min.

Exercise 2

Source position: standing, legs together, hands along the body.

1. To inhale raise hands up and set back the right leg back on the sock (Fig. 4).

2. On the exhalation take the starting position.

3. Perform everything from the left leg. Note: Repeat the exercise 6-8 times.

Figure 4. Exercise 2

Exercise 3.

1. On the exhalation to lean on the right side and raise the hands up.

Note: Repeat the exercise 6-8 times slowly.

Exercise 4.

Source position: standing, legs are widely placed, hands on the belt.

1. In exhale, lean forward and touch the left foot left.

2. To inhale take the initial position.

3. Repeat everything in the other direction.

Note: Exercise at a moderate pace 8-10 times.

Exercise 5.

Right position: standing, legs on the width of the shoulders, bent in the elbows of the hand - in front of the breast.

1. Rod elbows to the side 2 times.

2. Rod straight hands with a rotation of the body in the right side.

3. Repeat the first movement.

4. Rod straight hands with a rotation of the body on the left side.

Note: Perform an exercise at a moderate pace 6-8 times with arbitrary breathing.

Exercise 6.

Right position: standing, legs on the width of the shoulders, hands on the belt.

1. On the exhale, sit down and stretch your hands forward (Fig. 5).

2. To inhale return to its original position.

Note: Repeat exercise 8-12 times in moderate pace.

Figure 5. Exercise 6

Exercise 7.

Source position: on the floor, the body is stretched in a straight line with a stop on the palm and the fingers of the stop.

1. Bend your hands in the elbows at a right angle, keeping the straight line of the body.

2. Straighten your hands while keeping the position of the body.

Note. Make an exercise 6-10 times. Breath may be arbitrary.

Exercise 8.

Right position: standing, legs slightly placed, hands on the belt.

Jump in place. Breathing arbitrary.

Note: Make 30-40 jumps.

Exercise 9.

Source position: standing, legs together, hands along the body.

Walking in place with a slowdown in the pace.

Note: Exercise 1 min.

Everyone knows that a sedentary lifestyle leads to the emergence of various deviations. This is especially adversely affected by children: a delay in growth, mental and physical lag, decrease in immunity. Physical culture improves coordination and plastic movements, instills the skills of discipline and contributes to the future in the future in special sections.

Why do you need charging for children?

It is important to understand the value of the morning charging for schoolchildren. Intensive growth of bones, mental and physical development in children under 14 years old. Therefore, it is very important to schoolchildren to spend some time on the day with exercise. In 14 years, puberty begins, the boys are increasing and begin to develop faster girls.

But it is worth considering that schoolchildren's cardiovascular system is developed not yet finally. Fainting, racing arterial pressure, weakness during exercise. But despite this, you should not cancel exercise, you can reduce their intensity.

Gymnastic exercises and charging on the contrary helps to adapt the child's body to change and. While the schoolchildren prevails mental load, the body begins to get tired, the immunity suffers primarily.

Therefore, it is so important to charge in breaks between studies. In addition, a schoolboy can harm his spine.

When children make charging, all the muscles of the child's body are strengthened.

It is very important first of all to do the morning gymnastics, as well as load a child with physical labor in the interruptions between the classes.

How to start a morning charging?

Another problem can be a sedentary lifestyle of the child and as a consequence of the curvature of posture. To prevent this out of keeping behind the position of the body of children.

See the following video in which a schoolboy under the leadership of an adult performs a set of exercises for the prevention of posture disorders as a result of a sedentary lifestyle.

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.

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.

At the age of 13 and older, many schoolchildren, unfortunately, casually and with a small interest belong to the morning gymnastics, but surprisingly many are engaged in sports, considering precisely such physical activity more useful. It is important to explain to such children that the benefits of the morning gymnastics are very high and besides easily combining exercises during charging with exercises having values \u200b\u200bin the selected sport. Try together with the child or advise him to make my set of exercises for morning gymnastics, but make sure that it is not overloaded.

Possible exercises of the morning charging for adolescents:

Option 1.

1. Source position - standing legs on the width of the shoulders, hands on the belt. Perform circular movements head in the same way. Repeat 8 - 10 times.

2. Former starting position. Distribute torso on the side. Repeat 5 times.

3. Former starting position. Perform Mahi foot back, forward and to the side. Repeat 3 - 5 times each foot.

4. Former starting position. Dilm hands on the parties and in exhale to perform a tilt forward touching the right hand to the left leg; On the breath straighten, return to its original position. Then the slope with the other hand. Repeat 4 - 6 times in each direction.

5. Former starting position. Perform squats in a calm pace.

6. Former starting position. Perform circular motions to the pelvis in the same way.

7. Source position - standing legs on the width of the shoulders, hands down. Finger squeeze into a fist and perform circular movements with hands forward and back.

8. Source position - legs on the width of the shoulders, hands on the belt. Perform swelling in place. The tempo is arbitrary, if possible.

9. Former starting position. Perform jumping sideways through a small barrier, such as a ball or box.

10. Sit on the floor, legs straight, placed wide. To stretch forward, then to one, then to the other leg.

11. Frame on the back and perform the exercise "Scissors" crossing slightly raised above the floor of the legs.

12. Lége on the back to exercise "Bicycle" alternately bending and flexing legs.

13. Stand on all fours, bending and getting back.

14. Finish charging calm walking around the room.

Option 2.

1. The baby stands, legs on the width of the shoulders, hands down. On the breath pulls out, raising his hands up a little bitty back and in exhale in its original position. Repeat 4 - 6 times.

2. The baby stands, legs on the width of the shoulders, hands on the belt. Performs calm circular movements head in the same way. Breathing Do not detain. Repeat 6 - 8 times in each direction.

3. A child on calm breath performs slopes to various sides: forward, back (with caution), to the sides. Repeat 4 - 8 times in each direction.

4. The baby stands, legs on the width of the shoulders. On the breath raises hands up and bend. On the exhalation, the slope is forward, trying to reach the floor to the floor. Quietly return to its original position. Repeat 6 - 8 times.

5. The baby stands, legs on the width of the shoulders, hands forward. Performs Mas Foot Trying to touch the palm to the sock. Then the other foot. The tempo is calm. Repeat 4 - 6 times each foot.

6. The baby stands, legs on the width of the shoulders, hands on the belt. On the breath performs a step step forward and flexing the leg, in exhalation at its original position. Then the other foot. Repeat 6 - 8 times each foot.

7. The baby lies on the back, the hands are elongated along the body palms up, the shoulders are tightly pressed to the floor. Slightly raising his feet from the floor, performs the "bike" alternately bending and blending legs. The tempo is medium. Perform about 30 seconds.

8. The child performs a variety of jumps, including through a height of up to 5 - 10 cm. Breathing does not delay. Make about 30 jumps.

9. Calm walking 3 minutes. Additionally, you can keep the box on your head, trying to preserve the balance. Hold your head straight.