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The boat exercise in the senior group is the goal. GCD Ships go to sea outline of a mathematics lesson (senior group) on the topic. Exercise “boat”: what are the advantages of doing it

Gymnastics after sleep № 1

"Funny kittens"

In the bed

1) “The kittens are waking up.” I. p.: lying on your back, arms along the body. V.: raise the right hand - inhale, lower the hand - exhale; then left, stretch, in and. p. (stretched front legs)

2) “They pulled their back legs.” I. p.: lying on your back, arms along the body. V.: lift and stretch your right leg - inhale, lower your leg - exhale; then the left one, smoothly lower it alternately.

3) “Looking for a mother cat.” I. p.: lying on your stomach. V.: raise your head, turn your head to the left - inhale, in the i.p. - exhale; to the right - inhale, in and. p. - exhale.

4) “Angry kitten” I. p.: standing on all fours. V.: rise up, arch your back - inhale, head down “fir-fyr” - exhale. Repeat 4 times.

5) “The kitten is affectionate.” I. p.: standing on all fours. V.: head up, bend your back - inhale, wag your tail - exhale. Repeat 4 times.

Gymnastics after sleep№ 2

“Stretch - stretch! Hurry up baby wake up. The day has come a long time ago, he is already knocking on the window.” Perform for 1-2 minutes.

Walking along correctional paths, children walk one after another along the “Health” path - 1 min.

Washing with cool water for 1-2 minutes.

Gymnastics after sleep№ 3

1.“Stretching”- I. p.: lying on your back. We pull the left leg heel forward, the right arm up along the body; pull the right leg with the heel forward, the left arm up, along the body (5 times)..

2. "Look at the feet." Lying on your back, raise your head until your chin touches your chest, look at your toes, pull your toes towards you, stay in this position for a count of 1-2-3, return to the standing position, relax for a count of 1-2-3. Repeat 2 – 4 times.

3. “Legs straight!”- And. p.: - lying on your back, hands on your belt, legs straightened; bend both legs at the knees, straighten them up, slowly lower your straight legs. Repeat 2-4 times.

4. "Wings." I.p. - lying on your stomach. Raise your head and shoulder girdle, arms

to the shoulders, palms straightened (“wings”). Hold 1-2-3, return to SP. Repeat 2 times.

5. "Owl"- I.p.: sitting, hands on the belt, legs crossed “Turkish style”.

Turn your head to the right, return to IP. The same - in the other direction. Repeat 3 times in each direction

6. "Blow up the balloon"- On the count of “one, two,” take a deep breath through your mouth. On the count of “three, four,” exhale forcefully through the mouth, simulating an expanding ball with hand movements. Repeat 3-4 times at a slow pace.

Walking along correctional paths, children walk one after another along the “Health” path - 1 min.

Washing with cool water for 1-2 minutes.

Gymnastics after sleep№ 4

Who sleeps sweetly in bed? It's high time to get up.

Hurry up to exercise, we won't wait for you!

Breathe deeply through your nose, keep your back straight!”

1. I.p.: lying on your back, arms bent at the elbows. 1-bend over, leaning on your elbows, raise your chest; 2-3-hold; 4-p. Repeat -4 times.

2. I.p.: lying on your back, hands behind your head. 1-raise the left leg straight at the knee; 2-holding the left leg in this position, attach the right leg to it; 3- hold; 4-p. Repeat -4 times.

3. "Bike"- I.p. – lying on your back, arms under your head, elbows pressed to the bed: perform circular movements with your legs forward 5 times. Repeat 2 times.

4. "Airplane" I.p. - lying on your stomach; raise your head and shoulder girdle, spread your arms to the sides, hold in this position for a count of 1-2-3, return to the I.P.

5. "Turn"- I.p.: - sitting, feet shoulder-width apart, hands on the waist; hands into “wings”, turn to the right, turn to the left, straighten up, return to i.p.

Repeat 2-4 times in each direction.

6. Breathing exercises: IP: sitting cross-legged, hands on knees. Take a deep breath and exhale: blow on a dandelion (“fu-fu-fu”)

Walking along correction paths children walk one after another along the path

“Health” - 1 min. Washing with cool water for 1-2 minutes.

Gymnastics after sleep № 5

Hey guys, are you sleeping? Wake up, don't be lazy!

I'll push away the remnants of sleep, put the blanket aside,

I need gymnastics - It helps a lot.

Issue: drawing in the stomach and drawing air into the chest - inhale, lowering the chest and sticking out the stomach - exhale.

When exhaling, pronounce the sound “Sh-sh-sh-sh” Repeat 5 times.

Walking along correctional paths, children walk one after another along the “Health” path - 1 min.
Washing with cool water for 1-2 minutes.

Gymnastics after sleep № 6

"Cotton" -

repeat 4 times.

Walking along correctional paths, children walk one after another along the “Health” path - 1 min.

Washing with cool water for 1-2 minutes.

Gymnastics after sleep№ 7

Who sleeps sweetly in bed? Hurry up to charge,

It's high time to get up.We won't wait for you!

1. "Ball» - I.p.: lying on your back, arms along the body. Bend your knees, pull your legs to your chest, clasp your knees with your hands, return to the standing position.

2. I.p.: lying on your back, hands behind your head, legs bent at the knees. Tilt of the knees to the left, in the i.p., tilt of the knees to the right, in the i.p.

3. I.p.: sitting, legs together, arms supported behind. Bend your knees, pull them to your chest, with the sound “f-f” - exhale (through the nose).

4. I.p.: the same, one hand on the stomach, the other on the chest. Inhale through the nose, drawing in the stomach; exhale through the mouth, inflating the stomach.

5. I.p.: standing, legs apart, hands down. Clap your hands - exhale; spread your palms to the sides - exhale.

6. I.p.: o.s. Stretching: reached to the ceiling, returned to IP.

Walking along correctional paths, children walk one after another along the “Health” path - 1 min.

Washing with cool water for 1-2 minutes.

Gymnastics after sleep№ 8

Guys, wake up! Legs, stretch!

Eyes, open! Hands, rise up!

I.p. – lying on your back, legs raised, hands behind your head. 1-feet towards you; 2- from yourself; 3 – i.p.

Repeat 5 times.

1. Legs apart. 2. Cross legs. Repeat 4 times.

Repeat 2-4 times.

Lips “tube”. Exhale completely through the nose, drawing in the stomach and intercostal muscles. Purse your lips into a tube, sharply draw in air, and fill your lungs to capacity. Make a swallowing movement. Pause for 2-3 seconds, then raise your head up and exhale air through your nose smoothly and slowly.

Walking along correctional paths, children walk one after another along the “Health” path - 1 min.

Washing with cool water for 1-2 minutes.

Gymnastics after sleep№ 9

1. I.P.: lying on your back, arms along the body. Bend your knees, pull your legs to your chest, clasp your knees with your hands, return to the standing position.

2. IP: lying on your back, hands behind your head, legs bent at the knees. Tilt of the knees to the left, in the i.p., tilt of the knees to the right, in the i.p.

3. I.P.: sitting, legs together, arms supported behind. Bend your knees, pull them to your chest, with the sound “f-f” - exhale, IP, inhale (through the nose).

4. "Wave" - IP: standing on your knees, hands on your belt, sit to the right of your heels, hands to the left, IP, sit to the left of your heels, hands to the right, IP.

5. I.p. sitting, cross your legs “Turkish style”. From above, use the finger of your right hand to show the trajectory of its movement, follow with your eyes. The first drop fell - drop! Do the same with the other hand. And the second one came running - drop!

6. I.P.: o.s. Raise and lower your shoulders. Let's move our shoulders together and shake off all the droplets.

Walking along correctional paths, children walk one after another along the “Health” path - 1 min.

Washing with cool water for 1-2 minutes.

Gymnastics after sleep№ 10

1. I.P.: lying on your back, arms along the body, raise your arms up, stretch, arms forward, I.P.

2. I.P.: lying on your back, arms along the body, pull your socks towards you, I.P.

3. I.P.: sitting, legs straight, arms supported at the back, toes spread to the sides, I.P.

4. "A pedestrian" - I.P. the same, stepping with your toes, bending your knees, the same with straightening your legs.

5. "Hammers" - I.p.: sitting, legs bent, arms supported behind the back, toes on the toes, hitting the floor with the left heel.

6. I.P.: sitting, legs crossed (lotus position), massage of the big toes, starting from the pad to the base.

Walking along correctional paths, children walk one after another along the “Health” path - 1 min.

Washing with cool water for 1-2 minutes.

Gymnastics after sleep№ 11

1. I.P.: lying on your back, hands behind your head, raise your left leg straight, raise your right leg straight, keep them together, etc. (lower at the same time).

2. IP: lying on your back, hands resting on your elbows, bend over, lift your chest up, keep your head straight (3-5 sec.), return to IP.

3. IP: lying on your back, hands behind your head, bring your elbows together in front (elbows touching each other) - exhale, IP, elbows touching the bed - inhale.

4. "Barrier" - I.P.: lying on your stomach, arms along your body, raise your right leg, i.p., raise your left leg, i.p.

5. I.P. lying on your stomach, hands under your chin. Alternately place your head on your right shoulder, then on your left.

6. I.P. sitting, hands on knees. Inhale, hold your breath, exhale

Walking along correctional paths, children walk one after another along the “Health” path - 1 min.

Washing with cool water for 1-2 minutes.

Gymnastics after sleep№ 12

1. I.P. Lying on your back, arms bent at the elbows in front of you. Alternately bend and straighten your legs, touching your elbows to your knees.

2. I.P. Lying on your back, arms bent at the elbows, legs at the knees. Flounder like a bug

3. I.P.. Lying on your back, arms along the body. Inflate your stomach like a ball, hold the position without breathing,

2-3 seconds.

4. I.P. Sitting, legs crossed, hands on knees. Bend to the knees - alternately to the right, left.

5. I.P. Lying on your stomach, hands under your chin. Alternately place your head on your right shoulder, then on your left.

6. I.P. Sitting, hands on knees. Inhale, hold your breath, exhale.

Walking along correctional paths, children walk one after another along the “Health” path - 1 min.

Washing with cool water for 1-2 minutes.

Gymnastics after sleep№ 13

“Sit down - lie down” - IP: lying on your back, hands behind your head, legs straight; sit down with a wave of your hands; hands on the belt. The back is straight. Return to i.p. Repeat 2-4 times.

I'm lying on my back now. Wave your arms - I'm sitting!

"Window" - IP: - lying on your stomach; raise your head and shoulder girdle. Stretch your arms up, lock your fingers, hold in this position for a count of 2-4-6, return to the I.P.

I'll make a window. And I'll look a little.

"Cotton" - And. p.: - lying on your stomach; raise your head and shoulder girdle, arms in “wings”; clap hands in front, hands in “wings”, return to IP;

repeat 4 times.

Walking along correctional paths, children walk one after another along the “Health” path - 1 min.

Washing with cool water for 1-2 minutes.

Gymnastics after sleep№ 14

extend your arms forward; clench and unclench your fists for a count of 2-4, return to IP. Repeat 2-4 times.

Walking along correctional paths, children walk one after another along the “Health” path - 1 min.

Washing with cool water for 1-2 minutes.

Gymnastics after sleep№ 15

Repeat 4-6 times.

“The porridge is boiling” - sitting, one hand lies on the stomach, the other on the chest. Drawing in your stomach - inhale, sticking out your stomach - exhale. As you exhale, say “f-f-f-f-f” loudly. Repeat 3-4 times.

Walking along correctional paths, children walk one after another along the “Health” path - 1 min.

Washing with cool water for 1-2 minutes.

Gymnastics after sleep№ 16

Bend over" - IP: - lying on your stomach; raise your head and shoulder girdle, hands on your belt; hold in this position 2-4, return to the first position.

Hands on my belt, I’ll bend my back - I’ll stay as long as necessary.

"Hedgehog" - Turn your head left and right. Simultaneously with each turn do

short, noisy inhalation through the nose (like a hedgehog). The exhalation is soft, involuntary through open lips. Repeat 4-6 times.

Walking along correctional paths, children walk one after another along the “Health” path - 1 min.

Washing with cool water for 1-2 minutes.

Gymnastics after sleep№ 17

Repeat 2-4 times.

Repeat 4-6 times.

Walking along correctional paths, children walk one after another along the “Health” path - 1 min.

Washing with cool water for 1-2 minutes.

Complexes of general developmental exercises for older children

Outdoor switchgear complex No. 1.

1. “On the toe”

IP: feet shoulder-width apart, arms down. 1-tilt the head to the right (left), right (left) leg to the side on the toe, raise the right (left) arm to the side; 2-p. Pov: 6-8 times.

2. Side bends

I. p.: the same, hands to shoulders. 1-tilt to the right (left), 2-inc., 3-tilt to the right (left) with hand, 4-inc. Rep 4-6 times.

3. Bends down

4. “We play with our toes”

I.p.: sitting on the floor, legs together, hands resting behind. Alternately raise and lower your toes.

5. "Scissors"

IP: lying on your elbows. Straight leg cross movements.

6. “Boat”

IP: lying on your stomach, arms straight. 1-raise straight arms and legs up, bend your back, 2-p. Pov: 6-8 times.

7. Turns

IP: standing, feet shoulder-width apart, hands to shoulders. 1-turn to the right (left), move your right (left) hand back, look at the palm, 2-p. Pov: 6-8 times.

8. Jumping

I.p.: one leg in front, the other behind, hands on the belt. Swap your legs while jumping. Alternate with breathing exercises or walking.

Outdoor switchgear complex No. 2.

1. “Scissors in motion”

IP: standing, feet shoulder-width apart, arms straight in front of you. Cross movements of the hands in front of you up and down.

2. Side bends

I. p.: the same, hands behind the head. 1-tilt to the right (left), 2-ip. Pov: 6-8 times.

3. Lunges

I.p.: o.s., hands on the belt. Place your straight leg back on your toes as far as possible, bend the other leg. Do a few springy squats. Change legs.

4. “The sock is jumping”

6. "Sit down"

7. “Ring”

8. Jumping

Open switchgear complex with hoop.

1. “Behind your back”

I. p.: standing, feet shoulder-width apart, grip on the hoop from the sides below. 1- raise the hoop up, 2- lower it by the shoulders, 3.4- i.p. Pov: 6-7 times.

2. Side bends

I.p.: standing, feet shoulder-width apart, hoop below. 1 - lift the hoop horizontally up, 2 - tilt to the right (left), 3,4 - i.p. Pov: 6-8 times.

3. Bends down

I.p.: standing, feet shoulder-width apart, hoop on the floor behind the feet, hands on the belt. 1- tilt down, reach the hoop, 2- i.p. Pov: 6-7 times.

4. Squats

IP: standing, heels together, toes apart, hoop below. 1- sit down, keep your back straight, spread your knees, bring the hoop forward. 2-i.p. Pov: 6-7 times.

5. “Don’t touch me”

IP: sitting, legs bent, hoop in front of feet. 1- legs apart, put on the floor, 2- IP. Pov: 5-6 times.

6. "Bridge"

I.p.: sitting, hands resting behind, legs in the hoop bent at the knees. 1- raise the torso up, make a bridge, 2- i.p. Pov: 6-7 times.

7. Turns

I.p.: standing, feet shoulder-width apart, hoop pressed to the chest. 1- bring the hoop forward, 2- turn to the right (left), 3.4- i.p. Pov: 6-8 times.

8. Jumping on two legs through a hoop back and forth with your back. Alternate with walking with an extended step along the hoop of the hand on the belt

ORU complex with a large ball.

1. “On the toe”

I. p.: o.s. hands with the ball behind the head. 1- raise your hands up, look at the ball, right (left) leg back on the toe, 2- i.p. Pov: 5-7 times.

2. Side bends

I. p.: standing, feet shoulder-width apart, ball below. 1- lift the ball up, 2- lean to the right (left), 3-4 I. p. Pov: 6 times.

3. Bends down

I. p.: standing, legs wider than shoulder width, ball pressed to the chest. 1- bend down, show the ball to the neighbor behind, 2- i. p.

Pov: 5-7 times.

4. Squats

I. p.: o.s. the ball is pressed to the chest. 1- sit down, bring the ball forward, 2- i.p. Pov: 6-7 times.

5. "Lift"

I. p.: sitting, hands resting behind, the ball sandwiched between the feet. 1 - raise the ball up, 2 - I. p. Pov: 5-7 times.

6. "Get Up"

I. p.: lying on your back, the ball is sandwiched between the soles of your feet, arms straight behind your head. 1- swing your arms, sit down without releasing the ball, without lifting your feet from the floor, 2- I. p. Pov: 6 times.

7. Leg swings

I. p.: o.s. the ball is in the hands above the head. 1- lower the ball onto the raised right (left) knee, 2- i.p. Pov: 6-8 times.

8.Turns.

IP: standing on your knees, the ball pressed to your chest. 1- turn to the right (left), put the ball between your legs, 2- IP, 3- turn right (left), take the ball, 4- IP . Pov: 6 times.

9. Jumping with a ball sandwiched between your knees. Alternate with walking.

1. “Pass the stick”

I. p.: standing, feet shoulder-width apart, stick vertically in front of you, grab the middle with your hands. 1- spread your arms to the sides, stick in your right (left) hand, right (left) leg to the side on your toes, 2- and. P. Pov: 6-8 times.

2. Side bends

I. p.: the same, stick on the shoulder blades. 1 - tilt to the right (left), 2 - I. p. Pov: 6-8 times.

3. Bends down

I.p.: the same, the stick is pressed to the chest. 1- bend forward with the left (right) end of the stick to touch the right (left) leg, 2- i.p. Pov: 6 times.

4. Squats

I. p.: o.s. the stick stands vertically on the floor, grab the upper end with your hands. 1-sit down, spread your knees, slide your hands down the stick, 2-p. Pov: 7 times.

5. "Straighten your legs"

I.p.: sitting, legs bent in front of a stick lying on the floor, hands resting behind. 1- move your legs over the stick, straighten them, 2- i.p. (do not touch the stick with your feet)

Pov: 7 times.

6. "Get a stick"

I. p.: lying on your back, a stick in your hands behind your head. 1- legs up behind your head, reach the stick, 2- I. p. Pov: 6-7 times.

7. Leg swings

I. p.: o.s. stick at the top. 1- bend the right (left) leg, lower the stick to the knee, 2- i.p. Pov: 6-8 times.

9. Jumping on two legs sideways over a stick placed on the floor, alternate with walking with a sliding step on the stick.

Outdoor switchgear complex with pigtail.

1. “Toe to the side”

I. p.: o.s. braid grip by the middle in the right hand. 1- raise your arms up, right (left) leg to the side on the toe, pass the braid over your head, 2- i.p. Pov: 6-8 times.

2. Side bends

I.p.: feet shoulder-width apart, pigtail behind the back. 1- tilt to the right (left), 2- i.p. Pov: 6-8 times.

3. Bends down

I.p.: the same. 1- tilt down, arms up, 2- i.p. Pov: 5-7 times.

4. Squats

I. p.: o.s. the pigtail is pressed to the chest. 1- sit down, bring your arms forward, 2- i.p. Pov: 6-7 times.

5. "Straighten your legs"

I. p.: sitting, legs bent in front of a stick lying on the floor, hands resting behind. 1- move your legs through the braid, straighten them, 2- i.p. (do not touch the pigtail with your feet)

6. "Get Up"

I. p.: lying on your back, braid behind your head. 1- sit down, bring your arms forward, 2- I. p.

Pov: 5-7 times.

7. Leg swings

I. p.: o.s. pigtail from behind in lowered arms. 1- take the right (left) bent leg back, reach the pigtail with your foot, 2- i.p. Pov: 6 times.

8. Jumping on two legs sideways through a pigtail placed on the floor, alternate with walking.

Complexes of general developmental exercises for children in the preparatory group for school

Outdoor switchgear complex No. 1.

1. Head tilts

I.p.: o.s. 1-sit down, right arm to the side, head tilt to the right, 2-to the left, 3-the same forward with both arms, 4-the same back. Pov: 4-6 times.

2. Side bends

IP: feet shoulder-width apart, hands to shoulders. 1-tilt to the right, 2-inc., 3-tilt to the right with hand, 4-inc., 5-turn to the right with hand, 6-inc. Same to the left. Pov: 2-4 times.

3. Bends down

I.p.: the same. 1- bend forward, arms to the sides, 2-inc., 3- bend down, reach the floor, 4-inc. Pov: 4-6 times.

4. “We play with our toes”

I.p.: sitting on the floor, legs bent at the knees, hands resting behind. Place your toes and heels on the floor one by one.

5. "Scissors"

IP: lying on your elbows.

Straight leg cross movements.

6. "Sit down"

IP: lying on your back, boys hands behind their heads, girls straight. 1-sit, 2p. Pov: 6-8 times.

7. "Boat"

IP: lying on your stomach, arms straight. 1-raise straight arms and legs up, bend your back, 2-p. Pov: 8-9 times.

8. Kitty.

IP: kneeling. Arch your back.

9. Jumping.

IP: legs together. When jumping, move your legs to one side and the other. Alternate with breathing exercises or walking.

Outdoor switchgear complex No. 2.

1. "Sharp Shooters"

I.p.: o.s. straight arms in front of you. 1-half squat, bend your right (left) arm at the elbow, 2-ip. Pov: 8 times.

2. Side bends

I. p.: feet shoulder-width apart, hands on the belt. 1-tilt to the right (left) with hand, 2-i.p.

Pov: 8 times.

3. Lunges

I.p.: standing, feet wider than shoulder width, arms to the sides. 1-bend the right (left) leg at the knee, place the left (right) hand on the bent knee, 2-p. Pov: 6-8 times.

4. “The sock is jumping”

I.p.: sitting on the floor, hands resting behind. Bend one leg, with a sharp toe touching the floor on one side of the other leg, on the other. Same with the other leg.

6. "Sit down"

IP: lying on your back, boys hands behind their heads, girls straight. 1-sit, 2p. Pov: 6-7 times.

7. “Ring”

IP: lying on your stomach, arms in front of your chest. Straighten your arms, lower your head back, try to touch your toes to your head.

8. “Get your socks out”

I.p.: sitting on the floor, legs apart, arms to the sides. 1-tilt towards the right (left) leg, reach for the toes, 2-i.p. Pov: 6-8 times.

9. Jumping

"Spring"

Alternate with breathing exercises or walking.

Open switchgear complex with hoop.

1. “On the toe”

I. p.: o.s. hoop at the bottom. 1- lift the hoop vertically up, right (left) leg back onto the toe, 2- i.p. Pov: 8-9 times.

2. Side bends

I.p.: standing, feet shoulder-width apart, hoop below. 1 - lift the hoop vertically up, 2 - tilt to the right (left), 3,4 - i.p. Pov: 6-8 times.

3. Lunges

I.p.: o.s. the hoop is pressed to the chest. 1- bring the hoop forward, lunge, 2- i.p. Pov: 6-8 times.

4. “Get through the hoop”

I.p.: o.s. hoop on the side in your right hand. 1- put the hoop on the floor, sit down, crawl into the hoop sideways, 2- i.p. Pov: 8-9 times.

5. “Camels” IP: emphasis while sitting in a hoop, hoop on the floor. 1- straighten your legs, do a “camel”, 2- IP. Pov: 8-9 times.

6. “Don’t touch me”

IP: sitting, legs bent, hoop in front of feet. 1- legs apart, do not put on the floor, 2- IP. Pov: 5-6 times.

7. “Reach the hoop”

I.p.: lying on your back, with a hoop behind your head. 1- raise your legs up, try to reach the hoop, 2- smoothly i.p. Pov: 4-6 times.

8. Turns

I. p.: standing on your knees, hoop in your hands at the top. 1- turn around and sit on the floor by your feet to the right (left), lower the hoop down, 2- i.p. Pov: 8-10 times.

9. Jumping on one leg through a hoop back and forth with your back. Alternate with walking with an extended step along the hoop of the hand behind the head.

Outdoor switchgear complex with a gymnastic stick.

1. “On the toe”

I. p.: o.s. stick below.1- raise the stick up, right (left) leg back on the toe, bend over, 2- i.p. Pov: 8 times.

2. Side bends

I. p.: standing, feet shoulder-width apart, stick lowered. 1 - raise the stick up, 2 - bend to the right (left), 3-4 i.p.

Pov: 8 times.

3. Bends down

I.p.: standing, feet shoulder-width apart, stick behind the back, pressed with elbows. 1- bend forward, bend your back, 2- i.p. Pov: 8 times.

4. Squats

I. p.: o.s. stick behind your shoulders. 1 - sit down, 2 - i.p. Pov: 8 times.

5. "Straighten your legs"

I. p.: sitting, legs bent in front of a stick lying on the floor, hands resting behind. 1 - move your legs over the stick, straighten, 2 - spread to the sides, 3-4 i.p. Pov: 6-8 times.

6. "Get Up"

IP: lying on your back, hands behind your head (girls with a stick, boys, hands behind your head). 1 - rise, sit down, 2 - IP.

Pov: 6-8 times.

7. "Boat"

IP: lying on your stomach, stick in hands. 1- raise straight arms and legs, 2- IP.

Pov: 8 times.

8. Leg swings

I. p.: o.s. stick from behind in lowered hands. 1- take your right (left) bent leg back, reach the stick with your foot, 2- i.p. Pov: 6-8 times.

9. Jumping on two legs over a stick placed on the floor, alternate with walking with a sliding step on the stick.

Outdoor switchgear complex with pigtail.

1. “On the toe”

I. p.: o.s. braid below.1- lift the braid up, right (left) leg back onto the toe, bend over, 2- i.p. Pov: 8 times.

2. Side bends

I. p.: standing, feet shoulder-width apart, braid down. 1- lift the pigtail up, 2- bend to the right (left), 3-4 i.p.

Pov: 8 times.

3. Bends down

I. p.: the same, the pigtail is pressed to the chest. 1 - put the pigtail on the floor, 2 - straighten up, hands on your belt, step over the pigtail, 3 - bend over, take the pigtail, 4 - straighten up, step over the pigtail. Pov: 6-8 times.

4. Squats

I. p.: o.s. the pigtail is lowered. 1 - raise the pigtail up, 2 - sit down, lower your hands behind your head, 3-4 etc. Pov: 6-8 times.

5. Lunges

I. p.: o.s. the pigtail grip is lowered from below. 1- bend your arms to your shoulders, put your right (left) leg back - lunge, 2- i.p.

Pov: 6-8 times.

6. “Get your braids out.”

I. p.: lying on your back, hands straight behind your head. 1- raise your right (left) leg, touch the pigtail to your knee, 2- I. p.

Pov: 6-8 times.

7. "Boat"

IP: lying on your stomach, braid in hands. 1- raise straight arms and legs, 2- IP.

Pov: 8 times.

8. Turns

IP: standing, feet shoulder-width apart, braid pressed to the chest. 1 - bring the pigtail forward, 2 - turn to the right (left), 3-4 IP. Pov: 6-8 times.

9. Jumping on two legs through a pigtail placed on the floor, alternate with walking.

The once forgotten boat exercise is once again gaining popularity among athletes of various disciplines. Both bodybuilders and yoga lovers use it in their training. The exercise is quite simple in technique and does not require additional equipment or special training.

What muscles are involved?

The boat is a unique exercise that simultaneously engages the back and abdominal muscles, thereby strengthening them. Since the exercise is not strength, but rather static, you should not expect muscle mass gain or fat burning from it. But at the same time, it is also very important for a harmonious body structure. By doing the pump regularly, you will be able to progress much faster in those exercises where, with heavy weights, without strengthened core muscles, you will be nowhere.

Let's look at what muscles and joints are involved when performing the boat exercise. The main working muscles are:

Long back muscles.
Gluteal muscles.
Flat abdominal muscle.

The peculiarity of this exercise is that the work is carried out not only on the superficial muscle layers, but also on the postural ones. These are internal muscles located deep in the body, near the spine. Thanks to these muscles, a person maintains an upright position when moving and has correct posture when walking. During standard strength training, the internal muscles are much more difficult to work. The boat exercise is ideal for this spruce.

Another advantage is that During the execution of the boat, the joints receive absolutely no load. The supine position even eliminates the load from your own weight, both on the joints and on the spine. Therefore, the boat can be performed even by people with severe back problems. But before training, it is still better to first consult with your doctor.

Technique and nuances of execution

Classic boat

@sandsun - adobe.stock.com

Starting position – lying on your back.
The legs are brought tightly together so that the toes and heels touch each other.
The arms are straight and pressed tightly to the body.
We begin diaphragmatic breathing: as you inhale, the stomach retracts, and as you exhale, it protrudes forward.
Now we raise our legs up about 40-50 cm.
The back, arms and head are raised to the same height.
The support here is the buttocks and the sacral area.
In this position, hold your breath for 8-10 seconds.
Exhale slowly and return to the starting position.

Important! During the exercise, the head is directed straight forward. The greatest tension is felt in the muscles of the back and abdomen.

Reverse boat

This version of the boat exercise will help reduce the girth of the waist and hips, as well as strengthen the vertebral region of the back. Regular training will lead to improved overall health, increased energy and a lift in mood after training. We recommend starting with 4 sets of 10 seconds.

Starting position: lying on your stomach.
Arms extended forward. Palms point down.
Legs are straight, toes are extended.
At the same time, we perform the following movements: raise the upper body and legs to the most comfortable height.
The support is the pelvic and abdominal area.
We hold our breath for 10 seconds and begin to stretch the body from palms to feet in opposite directions.
We exhale slowly and lower ourselves to the starting position.

Important! The head is directed straight forward, the gaze is directed straight. Under no circumstances should you turn your head in different directions. This can lead to injury - displacement of the cervical vertebra.

Important nuances

To obtain the greatest health effect while performing the boat, we recommend taking into account the following nuances:

The boat can be practiced for 10 minutes a day, both in the morning and in the evening. Morning workouts will help you cheer up and recharge your energy for the whole day. An evening boat after a hard day will help relieve your tired back and relax.
It is better to perform the exercise on an empty stomach or 2-3 hours after the last meal. Drinking water is acceptable.
All movements during the training process are performed smoothly and slowly. In the negative phase, jerking and throwing of limbs is unacceptable.
Proper breathing during exercise will ensure the fastest weight loss.
At the end of classes you need to relax your back. This can be done using the vertical fold exercise.

Healing effect on the human body

The pump is a universal exercise for everyone that brings many benefits. It is of a general strengthening and health-improving nature. In addition, there are no restrictions on health and age. Pay attention to the specific impact this exercise has on various areas of the body.

Strengthening the abdominal muscles: makes the stomach flat and beautiful.
Strengthening the back muscles. The exercise is especially useful for women with large breasts. As you age, your back may become hunched under the weight of the body. By regularly performing the boat, this can be avoided.
Replacement of the umbilical ring. Lifting heavy objects, falling, sudden movements can lead to disruption of the neuro-reflex connections between various internal organs in the body. This can cause obesity in the waist area, insomnia, disruptions in the functioning of the heart and gastrointestinal tract, and disorders of the pelvic organs. The boat brings the umbilical ring to its normal position.
Formation of a strong muscle corset and beautiful posture.
Stimulation of blood circulation.

The main goal of the boat exercise is to form a beautiful figure and normalize the functioning of some systems of the human body. Constant practice of various variations of the pump leads to the disappearance of fat folds on the sides, a decrease in the volume of the hips and waist, a straightening of the back, straightening of the shoulders and the acquisition of a royal posture. Especially recommended for people leading a sedentary lifestyle.

Gymnastics complexes after naps in the senior group.

Winner of the all-Russian competition "The most popular article of the month" NOVEMBER 2017

GYMNASTICS AFTER DAY SLEEP

Municipal autonomous preschool educational institution kindergarten No. 41 "Martin" Ulan-Ude

SEPTEMBER 1-2 WEEKS

1st complex

IP: lying on your back, arms along your body. Bend your knees, pull your legs to your chest, clasp your knees with your hands, return to the standing position.
IP: lying on your back, hands behind your head, legs bent at the knees. Tilt of the knees to the left, in the i.p., tilt of the knees to the right, in the i.p.
I.p.: sitting, legs together, arms supported behind. Bend your knees, pull them towards your chest, making a sound "f-f" - exhale, i.p., inhale (through the nose).
IP: the same, one hand on the stomach, the other on the chest. Inhale through the nose, drawing in the stomach; exhale through the mouth, inflating the stomach.
I.p.: standing, legs apart, hands down. Clap your hands - exhale; spread your palms to the sides - inhale.
I.p.: o.s. Stretching: reached to the ceiling, returned to IP.

Breathing exercises.

1. "Stork" .

"sh-sh-sh" .

2. Balloons."

("the balloon burst" ) "ssss" or "sh-sh-sh" ("the ball has dropped" ) .

3. "Crow" .

"kar-kar-kar" .

4. .

("f-f-f" ) .

SEPTEMBER WEEK 3-4

2nd complex

"Stretch" . IP: lying on your back, arms along the body, stretching, IP.
"Slide" . I.p.: sitting, legs straight, arms supported behind, leaning on the hands and heels of straightened legs, raise the pelvis up, hold, return to I.p.
"Boat" . IP: lying on your stomach, arms up, bend over (raise the upper and lower torso), hold, return to IP
"Wave" . IP: standing on your knees, hands on your belt, sit to the right of your heels, hands to the left, IP, sit to the left of your heels, hands to the right, IP.
"Ball" . I.p.: o.s., jumping on two legs while tossing the ball in front of oneself.
"Let's listen to our breathing" . I.p.: o.s., the mice’s torso is relaxed. In complete silence, children listen to their own breathing and determine which part of the body moves when inhaling and exhaling. (abdomen, chest, shoulders in waves), quiet breathing or noisy breathing.

Breathing exercises.

1. "Calancha" .

I.p.: standing, arms to the sides (inhale), lowering your hands, about wearing out "ssss" .

2. "Crane" .

"ur-r-r"

3. "Wind-up cars" .

I.p.: o.s. Hands in "lock" in front of, (inhale), perform rotational movements with your thumbs and pronounce "w-w-w" .

4. "Crane" .

I.p.: o.s. Inhale, raise your right leg, bent slightly at the knee, arms to the sides, down, say "ur-r-r" . Do the same with your left foot.

5. "Hello Sunshine!" .

(inhale), slowly return to i.p.

OCTOBER 1-2 WEEKS

3rd complex "Walk in the Woods"

"Stretch" . IP: lying on your back, arms along the body, stretching.
“In a hanging cradle in the summer, a forest dweller sleeps” (nut). I.p.. lying on your back, arms along the body, inhale, sit with straight legs, hands to the toes, exhale, inhale, etc.
“Here the Christmas tree bent over, green needles” . I.p.: standing, feet shoulder-width apart, hands below, inhale, exhale, bend the torso forward, inhale, i.p., exhale, tilt.
“Here is a tall pine tree standing and moving its branches.” . I.p.: o.s., inhale, arms to the sides, exhale, tilt the torso to the right, inhale, exhale, tilt the torso to the left.
“Children wearing berets fell from a branch and lost their berets” (acorns). I.p.: o.s., hands behind the head, inhale - rise on your toes, exhale - sit down.
“Alena is standing, green foliage, thin figure, white sundress” (birch). I.p.: standing, feet shoulder-width apart, arms along the body, inhale, arms through the sides up, rise on toes, exhale, etc.

Breathing exercises.

1. "Geese" .

"sh-sh-sh" .

2. "Geese-swans are flying" .

("wings" ) "g-u-u-u" .

3. I’ll grow big.”

(inhale) "uhhhh" .

4. "Breathing with our bellies" .

5. "Fungus" .

("small fungus" ) (inhale) ("the fungus has grown" ) .

OCTOBER WEEK 3-4

4th complex "Rain"

1. I.p. Sitting, legs crossed "Turkish" . From above, use the finger of your right hand to show the trajectory of its movement, follow with your eyes.

The first drop fell - drop!

Do the same with the other hand.

And the second one came running - drop!

2. I.p. Same. Look up with your eyes without raising your head.

We looked at the sky

Droplets "drip-drip" started singing

Faces got wet.

3. I.p. Same. Wipe your face with your hands and get to your feet.

We wiped them off.

4. I.p.: o.s. Show with your hands, look down.

Look, your shoes are wet.

5. I.p.: o.s. Raise and lower your shoulders.

Let's move our shoulders together

And shake off all the droplets.

6. I.p.: o.s. Run in place. Repeat 3-4 times

Let's run away from the rain.

7. I.p.: o.s. Squats.

Let's sit under a bush.

Breathing exercises.

1. The porridge is boiling,” or "Cooking porridge" .

I.p.: o.s., one hand on the chest, the other on the stomach. Inhale through your nose (sucking in his stomach), and exhale through the mouth, saying "sh-sh-sh" or "f-f-f" ("The porridge is boiling" ) and sticking out your stomach.

2. "Lotus" .

I.p.: sitting cross-legged, shoulders slightly pulled back, head raised, hands resting with the back of the hand on the knees, index and thumbs closed in rings. Inhale through the diaphragm (shoulders don't rise), imagine a stream of air penetrating the entire spine to the top of the head, exhale slowly through the mouth (can be done with eyes closed).

3. "Meadow Flowers" .

Walking around the site (hands on belt) turn your head to the right (left) side while simultaneously taking two breaths through the nose. Exhalation occurs between cycles of turning the head in one direction or another.

NOVEMBER 1-2 WEEKS

GYMNASTICS AFTER A DAY SLEEP.

5th complex

I.p.: lying on your back, arms along the body, raise your arms up, stretch, arms forward, etc.
I.p.: lying on your back, arms along the body, pull your socks towards you, i.p.
I.p.: sitting, legs straight, arms supported at the back, toes spread to the sides, i.p.
"A pedestrian" . I.p. the same, stepping with your toes, bending your knees, the same with straightening your legs.
"Hammers" . I.p.: sitting, legs bent, arms supported behind the back, toes on the toes, hitting the floor with the left heel.
I.p.: o.s., hands on the belt, roll from toes to heels.

Breathing exercises.

1. "Pump" .

"ssss" .

2. "Hug your shoulders" .

3. "Fox" , "Cat" , "Tiger on the Hunt" .

Walking around the court, putting out the right (left) foot forward, place both hands palms on the knee, arching your back. Take two to four sharp breaths, head raised ("The tiger is looking for prey" , "The cat is looking for a mouse" ) etc.

4. "Small Pendulum" , "Pendulum" .

IP: feet shoulder-width apart, hands behind your back. Bend the torso to the sides. When bending over, exhale; when standing up, inhale.

NOVEMBER WEEK 3-4

6th complex

I.p.: lying on your back, arms along the body, raise your arms up, stretch, etc.
IP: sitting, legs crossed (lotus position), massage the big toes, starting from the pad to the base.
I.p. the same, massage of the fingers - from the nails to the base with pressure (internal and external).
I.p. the same, hands forward, massage-stroking the hands - from the fingers to the shoulder.
I.p. the same, close your eyes tightly for 5 seconds, open, repeat 5-6 times.
I.p.: o.s. walking in place with high knees.

Breathing exercises.

1. "Skier" .

(the brush squeezes "ski pole" ) (inhale).

2. "Locomotive" or "Train" .

Walk, imitating the movement of the wheels of a steam locomotive with bent arms, and say "choo-choo-choo" .

3. "Mill" .

Inhale and rotate with straight arms, saying "zhr-r-r" .

4. "Partisans" .

I.p.: standing, stick (gun) in hand. Walk with your knees high. Inhale for two steps, exhale for four to six steps while pronouncing a word "t-sh-e-e" .

DECEMBER 1-2 WEEKS

GYMNASTICS AFTER A DAY SLEEP.

7th complex

Who sleeps sweetly in bed?
It's high time to get up.
Hurry up to charge,
We won't wait for you!
Breathe deeply through your nose,

IP: lying on your back, arms along your body, tense your body, inhale, hold for a few seconds, relax, exhale.
IP: lying on your back, arms to the sides, fingers clenched into fists, cross your arms in front of you, exhale, spread your arms, in IP, inhale.
IP: lying on your back, hands behind your head, raise your left leg straight, raise your right leg straight, keep them together, etc. (lower at the same time).
I.p.. lying on your back, hands resting on your elbows, bend over, lift your chest up, keep your head straight (3-5 sec.), return to i.p.
IP: lying on your stomach, hands behind your head, bend over, hands to your shoulders, legs on the floor, hold, IP.
IP: lying on your stomach, hands under your chin, bend over, placing emphasis on your forearms, neck stretched - inhale, exhale.

Breathing exercises.

1. "Cockerel" .

As you inhale, rise on your toes, pull your head forward, raise your arms to the sides, and move them back. As you exhale, slap your thighs ("ku-ka-re-ku" ) .

2. "Head turns" .

(no stop in the middle) (inhale)

3. "Epaulettes" .

I.p.: stand up straight, clenched fists of your hands pressed to your belt. At the moment of a short noisy inhalation through your nose, forcefully push your fists towards the floor, as if doing push-ups from it or throwing something off your hands. At the same time, unclench your fists during the push. Tighten your shoulders as you inhale, extend your arms into a string (stretch to the floor), spread your fingers wide. As you exhale, return to IP: hands again on the belt, fingers clenched into fists - the exhalation is gone.

4. "Let's blow on your shoulder" .

IP: o.s., look straight ahead, hands on your belt. Inhale through your nose and turn your head to the right, exhale (lips like a tube)- blow on your shoulder. Do the same on the left side.

DECEMBER 3-4 WEEKS

8th complex

I.p.: lying on your back, arms along your body, raise your right leg (direct), i.p., raise your left leg (direct), and, p.
I.p.: lying on your back, hands in front of you "hold the steering wheel" , "a ride on the bicycle" , i.p.
I.p. lying on the back, arms up, turn the torso to the right, without lifting the feet from the floor, i.p., turn the torso to the left, i.p.
IP: lying on your back, hands behind your head, elbows in front (elbows touch each other)- exhale, i.p., elbows touch the floor - inhale.
I.p.: sitting, legs crossed, hands on the belt, arms up through the sides - inhale, exhale.
I.p.: o.s., take correct posture without visual control (eyes closed), repeat 3-4 times.

Breathing exercises.

1. "Slug" .

"sh-sh-sh-she" .

2. "Trumpeter" .

"too-too-too" .

3. "Ears" .

"Ah ah ah! Shame on you!”

4. "The Flower Blooms" .

(unopened bud) ("the flower opens" ) , return to i.p. (exhalation).

5. "Angry Hedgehog" .

"p-f-f-f-r-r" .

JANUARY WEEK 3

GYMNASTICS AFTER A DAY SLEEP.

9th complex

IP: sitting, legs crossed. Look up without raising your head and follow the passing plane with your finger (accompaniment with eyes). An airplane flies by, and I am about to take off with it.
I.p. Same. Move your right hand to the side (follow with your eyes), the same is done to the left side.

The right wing was withdrawn,

I looked.

Left wing withdrawn

I looked.

3. I.p. Same. Perform rotational movements in front of the rovnum AND SCS-

I'm starting the engine

And I look closely.

4. I.p.: o.s. Stand on your toes and perform flying movements.

I'm rising up

I don't want to go back.

5. I.p.: o.s., close your eyes tightly for 5 seconds, open (repeat 8-10 times).

6. I.p.: o.s., blink your eyes quickly for 1-2 minutes.

Breathing exercises.

1. "Candle" .

I.p.: o.s., hands clasped in "lock" ("the candle is burning" ) "Fu Fu Fu" ("let's blow out the candle" ) .

2. "Snowflakes" .

(“snowflakes fell on my palm” ) "Fu Fu Fu" (lips like a tube) ("snowflakes flew" ) .

3. "Adjuster" .

IP: feet shoulder-width apart, one arm raised up, the other to the side. Change the position of your hands with a sharp movement, take a breath. Change the position of your hands again - exhale.

4. "Chopping Wood" or "Woodcutter" .

Hands clasped above head "lock" , feet shoulder width apart (raising your arms up, take a deep breath through your nose), as you exhale, bend your torso forward while lowering your arms and saying "wow!" .

5. "Hanger" .

I.p.: o.s., look straight ahead. Slightly tilt your head to the right, your right ear goes to your right shoulder - take two short noisy breaths through your nose. Then tilt your head slightly to the left, the left ear goes to the left shoulder - also inhale (“Ear and shoulder greeting” ) .

JANUARY 4 WEEK

10th complex

(according to the method of E.S. Avetisov)

IP: sitting, legs crossed, close your eyes tightly for 5 seconds, open (repeat 8-10 times).
I.p. the same, blink your eyes quickly for 1-2 minutes.
I.p. the same, massage the eyes through closed eyelids with circular movements of the index fingers for 1 minute.
I.p. the same, with three fingers of each hand, lightly press on the upper eyelid, after 1-2 seconds. Remove your fingers from the eyelid, repeat 3-7 times.
I.p. the same, look away to the right, to the left.
I.p. the same, look up and down.

Breathing exercises.

1. "Skier" .

I.p.: standing, slightly leaning forward and crouching, feet as if at the width of the ski track, right hand in front (the brush squeezes "ski pole" ) , left hand far behind, hand open. Inhale, squat down smoothly, right arm down, back to the hip, exhale powerfully, left arm moves forward (inhale).

2. "Pump" .

Taking a breath, bend sharply as you exhale, sliding along your leg with both hands, say

"ssss" .

3. "Hug your shoulders" .

I.p.: o.s., arms are bent at the elbows and raised to shoulder level with the hands facing each other. At the moment of a short noisy inhalation through the nose, we throw our hands towards each other, as if hugging ourselves by the shoulders.

4. "Head turns" .

I.p.: o.s. Turn your head to the right and take a short noisy breath to the right. Then immediately (no stop in the middle) turn your head to the left, noisily and briefly sniff the air on the left. On the right - inhale, on the left (inhale). The exhalation leaves in the interval between inhalations. Do not strain your neck, do not move your torso and shoulders and do not turn with your head.

FEBRUARY 1-2 WEEKS

GYMNASTICS AFTER A DAY SLEEP.

11th complex "Ember"

I.p.: lying on your back, arms along the body, raise straight legs up, i.p.
"Log" . IP: lying on your back, arms up, roll from back to stomach, roll from stomach to back.
"Boat" . I.p. lying on your stomach, hands under your chin, bend over, hands to your shoulders - inhale, etc. - exhale.
"Barrier" . I.p.: lying on the stomach, arms along the body, raise the right leg, i.p., raise the left leg, i.p.
"Ladybug" . IP: sitting on your heels, straighten up, stretch up, sit on your heels, bend forward, touch your knees with your nose, move your arms back, etc.
Walking in place.

Breathing exercises.

1. "Hello Sunshine!" .

IP: feet shoulder-width apart, arms and back. Slowly raise your arms up, sliding along your torso, arms and sides, lift your head up (inhale), slowly return to i.p.

2. "Candle" .

I.p.: o.s., hands clasped in "lock" , thumbs up ("the candle is burning" ) . Inhale through your nose and blow on your thumbs, say "Fu Fu Fu" ("let's blow out the candle" ) .

3. "Snowflakes" .

I.p.: o.s., arms bent at the elbows, palms up (“snowflakes fell on my palm” ) . Inhale through your nose and blow into your palms, say "Fu Fu Fu" (lips like a tube) ("snowflakes flew" ) .

4. "Angry Hedgehog" .

Bend as low as possible, clasp your chest with your hands, lower your head, making the sound of an angry hedgehog "p-f-f-f-r-r" .

FEBRUARY 3-4 WEEKS

12th complex

1. "Eyes are waking up" .

Eyes need to be opened

It’s a miracle not to miss it.

I. p. - lying on your back, arms along the body. 1-2 - close your eyes; 3-4 - open your eyes wide. Repeat 6 times

2. "The mouth wakes up" .

My mouth, wake up,

To smile wider.

I. p. - lying on your back, arms along the body. 1-2 - open your mouth wide; 3-4-close your mouth and smile. Repeat 6 times.

3. "Hands wake up" .

Hands stretched upward,

Reached the sun

I. p. - lying on your back, arms along the body. 1-2 - raise your right hand up; 3-4 - move your right hand up behind your head. The same with the left hand. Repeat 6 times.

4. "Legs of the awakened one" .

Let's wake up our legs,

Collect them for the road.

5. “So we woke up” .

We reached for the sun

And they smiled at each other!

Breathing exercises.

1. "Stork" .

As you inhale, raise your arms to the sides. Bring the leg bent at the knee proudly forward and fix it. As you exhale, take a step. Lower your leg and arms while saying "sh-sh-sh" .

2. Balloons."

Perform while walking around the site. 1 - arms to the sides, up, inhale through the nose, clap your hands ("the balloon burst" ) ; 2 - arms to the sides, down, saying "ssss" or "sh-sh-sh" ("the ball has dropped" ) .

3. "Crow" .

I.p.: o.s. Inhale through your nose, raise your arms up to your sides. Squatting, place your hands on your head, saying "kar-kar-kar" .

4. “Here is a tall pine tree standing and moving its branches.” .

I.p.: o.s. 1- inhale - arms to the sides; 2 - exhale - tilt the body to the right; 3 - inhale - return to standing position; 4 - the same to the left.

I.p.: sitting, legs together, arms supported behind. Bend your knees and pull them towards your chest. Straighten your legs ("f-f-f" ) .

MARCH 1-2 WEEKS

GYMNASTICS AFTER A DAY SLEEP.

13th complex

1. "Stretch" .

We're almost all awake

And they stretched in the crib.

I. p. - lying on your back, raise your arms up and lower them behind your head, eyes closed. 1-2 - stretch with your legs and arms at the same time, stretching

spine; 3-4 - and. n. Repeat 6 times

2. "Woke up" .

Now the hands have woken up,
My legs woke up
And they want to run away quickly
Along the path to mom.

I. p. - lying on your back, raise your arms up, behind your head, eyes closed.

1-4 - alternately pull your right and left hands away from you; 5-8 - right and left leg (toe, then heel). Repeat 6 times.

3. "Glomerulus" .

We don't want to catch a cold
Even though they started to tremble.
We've already woken up completely
We reached out to the sun.

4. "Fingers" .

Fingers want to wake up

To plunge into the water.

5. "Let's wash ourselves" .

Now let's wash our face,

Let's open our eyes wide.

"wash"

We're ready to get up

Run, jump and play!

Breathing exercises.

1. "Slug" .

Walk with your knees high. For 2 steps - inhale, for 4-6 steps - exhale. Exhaling, say "sh-sh-sh-she" .

2. "Trumpeter" .

Place an imaginary pipe to your lips. Imitating the movements of a trumpeter, press the keys with your fingers and pronounce "too-too-too" .

3. "Ears" .

I.p.: o.s., look straight ahead. Slightly tilt your head to the right, the right ear goes to the right shoulder - a short noisy breath in through the nose. Then slightly tilt your head to the left, the left ear goes to the left shoulder - also inhale. Standing straight and looking straight ahead, as if mentally saying to someone: "Ah ah ah! Shame on you!” The exhalation goes away passively in the interval between inhalations, but the head does not stop in the middle.

MARCH 3-4 WEEKS

14th complex

1. "Eyes are waking up" .

Lightly rub your eyes,

And then we yawn sweetly.

2. “The head woke up” .

We're almost awake

And they smiled at each other.

I. p. - lying on your back, arms along the body.

1-2 - turn the head on the pillow to the right; 3-4 - and. P.; 5-6 - turn the head on the pillow to the left; 7-8 - i. n. When turning your head, smile at each other. Repeat 6 times.

3. “Hands woke up” .

We stretched out a little.

I. p. - lying on your back, arms along the body. 1 - raise your right hand up;

2-3 - pull your right hand; 4 - lower your right hand to the bed. The same for the left hand. Repeat 6 times.

4. "Legs woke up" .

We also want to stretch

And completely, completely wake up.

I. p. - the same. 1 - lift your right leg straight up; 2-3 - stretch your right leg; 4 - lower your right leg onto the bed. The same for the left leg. Repeat 6 times.

5. “My legs are completely awake” .

We'll shake our legs

And we'll count to three.

We're going to wash ourselves,
We're going to get dressed
-Very friendly guys!
Then we'll sing a song.
La la la la la la!
This is who we are, friends!
Breathing exercises.

1. "The Flower Blooms" .

I.p.: standing, hands on the back of the head, elbows together (unopened bud). Slowly rise on your toes, pull your arms up and to the sides - inhale ("the flower opens" ) , return to i.p. (exhalation).

2. "Angry Hedgehog" .

Bend as low as possible, clasp your chest with your hands, lower your head, making the sound of an angry hedgehog "p-f-f-f-r-r" .

3. "Candle" .

APRIL 1-2 WEEKS

GYMNASTICS AFTER A DAY SLEEP.

15th complex

1. "Eyes are waking up" .

Eyes need to be opened

It’s a miracle not to miss it.

I. p. - lying on your back, arms along the body. 1-2 - close your eyes; 3-4 - open your mouth wide. Repeat 6 times

2. “The mouth is waking up.

The mouth must wake up

To smile wider.

I. p. - lying on your back, arms along the body. 1-2 - open your mouth wide; 3-4-close your mouth and smile. Repeat 6 times

3. "Hands wake up"

Hands stretched upward,

Reached the sun

I. p. - lying on your back, arms along the body. 1-2 - raise your right hand up; 3-4 - move your right hand up behind your head. The same with the left hand. Repeat 6 times

4. "Legs of the awakened one" .

Let's wake up our legs,

Collect them for the road.

I. p. - lying on your back, arms up. 1-2 - pull your right leg towards you with your toe; 3-4 - and. n. Same with the left foot. Repeat 6 times.

5. “So we woke up” .

We reached for the sun

And they smiled at each other!

I. p. - stand next to the bed on the rug. 1-4 - raise your arms up, stand on your tiptoes and stretch upward.

Breathing exercises.

1. "Slug" .

Walk with your knees high. For 2 steps - inhale, for 4-6 steps - exhale. Exhaling, say "sh-sh-sh-she" .

2. "Trumpeter" .

Place an imaginary pipe to your lips. Imitating the movements of a trumpeter, press the keys with your fingers and pronounce "too-too-too" .

3. "Ears" .

4. "The Flower Blooms" .

APRIL 3-4 WEEKS

16th complex

"Stretch" .

We're almost all awake

And they stretched in the crib.

I. p. - lying on your back, raise your arms up and lower them behind your head, eyes closed. 1-2 - stretch with your legs and arms at the same time, stretching the spine; 3-4 - and. n. Repeat 6 times.

1. "Woke up" .

Now the hands have woken up,

My legs woke up

And they want to run away quickly

Along the path to mom.

I. p. - lying on your back, raise your arms up, behind your head, eyes closed. 1-4 - alternately pull your right and left hands away from you; 5-8 - right and left leg (toe, then heel). 6 times.

2. "Glomerulus" .

We don't want to catch a cold

Even though they started to tremble.

We've already woken up completely

We reached out to the sun.

I. p. - lying on your back, arms along the body. 1-2 - curl up into a ball, tremble, pretending to be cold; 3-4 - open up, relax and stretch, showing that it is warm, smile. Repeat 6 times.

3. "Fingers" .

Fingers want to wake up

To plunge into the water.

I. p. - sitting in bed, legs crossed. Rub your palms until warm.

4. "Let's wash ourselves" .

Now let's wash our face,

Let's open our eyes wide.

I. p. - sitting in bed, legs crossed. 1-4 - "wash" face with warm hands. Repeat 2 times.

We're ready to get up

Run, jump and play!

Breathing exercises.

1. "Geese" .

While inhaling, bend forward: looking forward and stretching your neck, say "sh-sh-sh" .

2. "Geese-swans are flying" .

Walking, simulating flight. As you inhale your hands ("wings" ) raise, exhale, lower, saying "g-u-u-u" .

3. I’ll grow big.”

IP: feet together, hands down. Rising on your toes, pull your arms up (inhale). Lowering your entire foot, exhale "uhhhh" .

4. "Breathing with our bellies" .

Hands on the stomach - inhale and exhale through the nose. Hands behind your back - inhale and exhale through your nose.

5. "Fungus" .

IP: deep squat, hands clasping knees ("small fungus" ) . Slowly straighten up, spreading your arms to the sides, move your head back a little (inhale) ("the fungus has grown" ) .

MAY 1-2 WEEKS

GYMNASTICS AFTER A DAY SLEEP.

17th complex "Bug"

1. I.p.: sitting, legs crossed. Shaking a finger.

A beetle flew into our group,

He buzzed and sang: “W-w-w!”

2. Move your hand to the right, follow the direction of your hand with your eyes, and do the same in the other direction.

So he flew to the right,

Everyone looked to the right.

So he flew to the left,

Everyone looked to the left.

3. Use the index finger of your right hand to move towards your nose.

A beetle wants to sit on your nose,

We won't let him sit down.

Our beetle has landed.

5. I.p.: standing, legs apart. Make rotational movements with your arms ("top" ) and get up.

Buzzed and spun

“W-w-w-w-w-w-w-w-w-w-w-w” .

6. Move your hand to the right side, follow with your eyes. The same in the other direction.

Beetle, here is the right palm,

Sit on it for a while

Beetle, here is the left palm,

Sit on it for a while.

7. Raise your hands up, look up.

The beetle flew up

And he sat down on the ceiling.

8. Rise on your toes, look up

We stood up on our toes,

But we didn't get the bug.

9. Clap your hands.

Let's clap together, Clap-clap-clap.

10. Imitate the flight of a beetle.

So that I couldn’t fly away,

“W-w-w-w-w-w-w-w-w-w-w-w” .

Beetle, here is the right palm,

Sit on it for a while

Beetle, here is the left palm,

Sit on it for a while.

11. Raise your hands up, look up.

The beetle flew up

And he sat down on the ceiling.

12. Rise on your toes, look up

We stood up on our toes,

But we didn't get the bug.

13. Clap your hands.

Let's clap together

Clap-clap-clap.

14. Imitate the flight of a beetle.

So that I couldn’t fly away,

“W-w-w-w-w-w-w-w-w-w-w-w” .

MAY 3-4 WEEKS

18th complex

1. "Eyes are waking up" .

Lightly rub your eyes,

And then we yawn sweetly.

I. p. - lying on your back, arms along the body. 1-4 - lightly stroke closed eyes; 5-8 - make a relaxing yawning sound. Repeat 4 times.

2. “The head woke up” .

We're almost awake

And they smiled at each other.

I. p. - lying on your back, arms along the body. 1-2 - turn the head on the pillow to the right; 3-4 - and. P.; 5-6 - turn the head on the pillow to the left; 7-8 - i. n. When turning your head, smile at each other. Repeat 6 times

3. “Hands woke up” .

We stretched out a little.

Hello, sunshine in the window!

I. p. - lying on your back, arms along the body. 1 - raise your right hand up; 2-3 - pull your right hand; 4 - lower your right hand to the bed. The same for the left hand. Repeat 6 times.

4. "Legs woke up" .

We also want to stretch

and really, really wake up.

I. p. - the same. 1 - lift your right leg straight up; 2-3 - stretch your right leg;

4 - lower your right leg onto the bed. The same for the left leg. Repeat 6 times.

5. “My legs are completely awake” .

We'll shake our legs

And we'll count to three.

I. p. - lying on your stomach with support on your elbows, gently support your chin with your palms. 1-8 - alternately bend and straighten your knees. Repeat 4 times.

We're going to wash ourselves,

We're going to get dressed -

Very friendly guys!

Then we'll sing a song.

La la la la la la!

This is who we are, friends!

Breathing exercises.

1. "Stork" .

As you inhale, raise your arms to the sides. Bring the leg bent at the knee proudly forward and fix it. As you exhale, take a step. Lower your leg and arms while saying "sh-sh-sh" .

2. Balloons."

3. "Crow" .

I.p.: o.s. Inhale through your nose, raise your arms up to your sides. Squatting, place your hands on your head, saying "kar-kar-kar" .

4. “Here is a tall pine tree standing and moving its branches.” .

I.p.: o.s. 1- inhale - arms to the sides; 2 - exhale - tilt the body to the right; 3 - inhale - return to standing position; 4 - the same to the left.

I.p.: sitting, legs together, arms supported behind. Bend your knees and pull them towards your chest. Straighten your legs ("f-f-f" ) .

Gymnastics for older preschoolers

Gymnastics after sleep “The Giant and the Mouse”
(with elements of breathing exercises and back massage).

Gadyatskaya Irina Vladimirovna, teacher of the MBDOU "Kindergarten in the village of Generalskoe" Engels district, Saratov region.
Description of material: I propose the development of gymnastics after sleep for children of older preschool age (5-7 years). This gymnastics is aimed at developing healthy lifestyle skills. The development will be useful for both educators and parents.
Target: Formation of healthy lifestyle skills.
Tasks:
Educational:
-to form a conscious desire to engage in hardening procedures;
-instill healthy lifestyle skills.
Educational:
-instill a desire to be healthy;
-instill in children self-confidence, dexterity and independence.
Wellness:
- harden the body;
-increase the overall physical endurance of the body;
-create a positive emotional mood.
Method of organization: group.
Duration: 10 min.
Equipment: toys: giant, cat, mouse; massage mats – sponge, button, ribbed, studded, “Rings” and “Pebbles”; musical accompaniment.

Gymnastics progress.

1. Introductory part.
Joyful Awakening
Gymnastics is performed in bed. Calm music sounds.
Educator: The rise is announced! The dream is over - we get up, but not right away, first let's do a breathing exercise:
1. Inhale calmly through your nose, hold your breath for a while, then
exhale slowly through the mouth. Repeat 3 times.
Educator: Guys, I’m glad that you all woke up!
2. Main part.
The teacher pronounces the words and shows the children the movements, and the children repeat after him.
Gymnastics "Giant and Mouse".
Quiet! Quiet! Listen up guys!
Once upon a time there lived a giant. Take a deep breath.
In his sleep he sighed as much as he could
And he swallowed the mouse – alive! Perform swallowing movements.
The poor guy ran to the doctor: Lying in bed doing an exercise
- I ate a mouse! I am not kidding! "Bike".
There was a doctor who was the smartest man, Stroking temples with index fingers
He looked sternly from under his eyelids: fingers.
- Open your mouth, say “Ah”! They say “ah-ah-ah-ah”.
Now let's feel the sides, They touch their sides.
Let's lightly stroke the belly, Make circular movements with your palm
along the stomach clockwise.

Let's bend our knees and relax, Bend and straighten your legs at the knees.
But apparently we can’t handle the mouse.
Get up, why are you lying down!
Go invite the cat.
But the cat was cunning
And she hugged the giant. They wrap their arms around themselves.
We walked along a narrow path,
A giant and a cat embrace
They jumped lightly. We bent down. They jump and bend over.
And they looked under the beds They look under the beds.
Crouched, stood up, ran Perform movements in accordance
And we went over the bumps. with text.
They looked everywhere for the mouse.
But they couldn’t find it.
Children:
We don't want to search anymore!
We need to get on the mat!

Walking along the health path.
Children stand on the mat and move around it, pronouncing words.
Children:
This rug is not ordinary, button-shaped, cute.
This rug is very important,
It is therapeutic, it is massage.
Stomp around, walk around, and have a little fun.
Educator:
Now we will walk along the floor, on our toes, on our heels, on the outside of our feet, and then in a squat.
We'll jog.
We want to dance a little.
After some light twirling we will create a surprising figure.
Children freeze in the chosen position.
Educator:
Now, guys, let's stand in a circle and give each other a back massage. (Children stand in a circle at arm's length).

Back massage “Rain”.
ACTION WORDS
Rain running on the roof - Patting palms on the back
Bom, bom, bom!
Along the cheerful ringing roof -
Bom, bom, bom!
At home, sit at home - Tapping fingers on the back
Bom, bom, bom!
Don't go anywhere -
Bom, bom, bom!
Children turn 180 degrees and continue the massage.
Play, play - Punching fists on the back
Bom, bom, bom!
And if I leave, then go for a walk:
Bom, bom, bom!
The rain runs on the roof - Stroking palms on the back
Bom, bom, bom!
Along the cheerful ringing roof -
Bom, bom, bom!
3. Final part.
Educator:
Well done guys, now let's go rinse and wash.
Children take glasses with saline solution and go to the sinks. Then they wash themselves and gargle.
Educator:
In autumn, in the middle of winter -
We don't want illnesses
So that we don't give in to them
We all need to toughen up!

I also want to tell you what our massage mats are made of, it’s affordable, inexpensive and very comfortable.
1st rug “Sponge”.
Made from ordinary dishwashing sponges sewn onto thick fabric.
Helps warm up the feet, as the rough surface of the sponge rubs the sole of the foot.
2- “Button” rug.
It consists of dense fabric onto which wooden buttons are sewn at equal distances.
3- “Ribbed” rug.
Made from ordinary markers (out of order), sewn tightly together.
4-rug “Rings”.
Made from curtain rings sewn onto a piece of thick fabric.
5-mat “Bubble”.
Invented and made by us from ordinary film for transporting equipment, it is very pleasant to the touch, and the bubbles burst so funny that the children are very happy. The only drawback is that you have to often change the film on the mat, as it quickly breaks down.
6- “Cork” rug.
Made from ordinary plastic bottle caps sewn onto thick fabric.
OUR MASSAGE MATS.