Gymnastics complex after nap
(September)
№1
Gymnastics in bed.
1. Stretching. I.p. – lying on your back, arms along your body. Alternately lift
right (left) hand up, stretch, lower; do the same alternately with the left hand, right and left foot. Then raise your arms and legs at the same time, stretch, and lower.
2. "Let's rest." I.p. – lying on your stomach with support on your elbows, gently supporting your chin with your palms. Alternately bend and straighten your knees. Repeat 3-4 times.
3. Self-massage of the head (“let’s wash your head”). I.p. - squatting. The teacher gives instructions, the children imitate the movements: “Turn on the water in the shower. Touch it... Oh, it's hot! Add cold water, wet your hair, pour shampoo into your palm, lather your hair, wash your hair thoroughly from all sides... No, the back is not washed at all. Now it's good! Rinse off the foam again from all sides. Sasha still had foam on his temples. Now everything is clean, turn off the water. Take a towel and gently dry your hair. Take a comb and comb your hair thoroughly. Don't press the comb too hard or you will scratch your scalp. How beautiful you are!”
Prevention of flat feet.
Corrective walking (“let’s go to the forest”) in alternation with normal walking: on the toes (“fox”), on the heels (“there is dew on the grass, don’t get your feet wet”), on the outside of the foot (“bear”), with high lifting knees (“elk”), in a half-squat (“hedgehog”), along corrective paths (“let’s walk barefoot and over pebbles, and over twigs, and over cones”).
Physical education lesson “My back is straight.”
I.p. – narrow stance, hands behind the back, intertwined in a lock.
My back is straight, I’m not afraid of bending (leaning forward):
I straighten up, bend over, turn around (actions in accordance with the text).
I walk with a proud posture, holding my head straight (walking in place).
One, two, three, four, three, four, one, two (torso turns)!
I can sit down and stand up, sit down again and stand up again (actions in accordance with the text).
I'll lean here and there! Oh, straight back (torso bends)!
One, two, three, four, three, four, one, two (torso turns)!
"Flight to the Moon"
"We're flying on a rocket." I.p. – on your knees, arms up, palms together above your head. Inhale – i.p.; long exhalation - sway from side to side, transferring the weight of the body from one leg to the other, pronounce in a drawn-out manner: “U-u-u-u-u.” Repeat 4-6 times.
“We put on the spacesuit helmet.” I.p. – squatting, hands clasped above your head. Inhale – i.p.; exhale - spread your arms to the sides, say: “Chick.” Repeat 4-6 times.
№2
Gymnastics in bed.
1. “Let’s wake up your eyes.”
I.p. - lying on your back, arms along the body. Blink your eyes, opening and closing them.
2. “Stretch”.
I.p. - lying on your back, arms down, palms in a “lock.” Raise your hands up behind your head, stretch and inhale. Return to i.p. -exhalation.
3. “Look at my friend.”
IP - lying on your back, arms along your body, head straight. Turn your head to the right, return to i.p. Same to the left.
4. “Strong legs.”
I.p. - sitting, legs together, hands supporting behind. Raise your right leg bent at the knee. Return to i.p. Same with the left foot.
Prevention of flat feet
The following exercises are performed while sitting on chairs:
1. To begin, let the children pull their feet toward themselves several times, then bend their toes as far as possible into the inside of the foot. It is better to do the movements slowly, but with a larger amplitude.
2.The next movement is bending the toes while simultaneously placing the foot on its outer side. Then have the children bring their feet inward several times, each time returning to the starting position.
3. Another of the exercises included in the complex against flat feet is that the child should alternately perform stroking movements with the foot of each leg along the shin to the knee and back.
Prevention of postural disorders.
Physical education "Get up kids».
Get up, kids! (stand near their beds)
Quiet hour is overWithThe daylight wind greets us.
We woke up and stretched.Ppulling, turning. (perform actions according to the meaning of the poem)
We raised our headsToWe squeeze our little streets deftly.
The legs began to dancenWe wish we could sleep more.
Let's lean on our legs and rise a little.
Everyone bent, rounded, and created bridges.
Well, now it's time to get up, get up, kids!
Everyone walks on the floor barefoot, and then runs lightly.
Take a breath and get up, stand on your tiptoes.
Lower yourself, exhale and repeat again.
Stretch your feet -Xdo the task.
Now we have completely woken up and returned to our business
Breathing and sound gymnastics.
"Flight to the Moon"
When performing the exercises, inhale through the nose, mouth closed.
"Let's start the engine." I.p. – stand with your legs apart, hands in front of your chest, clenched into fists. Inhale – i.p.; exhale – rotate your bent arms (one around the other) at chest level; At the same time, say in one breath: “R-r-r-r.” Repeat 4-6 times.
"Let's get into the lunar rover." I.p. – narrow stance, arms along the body. Inhale – i.p.; exhale - full squat, arms forward, say: “Wow!” Repeat 4-6 times.
"Lunatics." I.p. – stand on your knees, arms bent at the elbows and spread to the sides, fingers apart. Inhale – i.p.; exhale - tilt your torso to the side, say: “Hee-hee.” Repeat 3-4 times in each direction.
"Let's breathe fresh air on Earth." I.p. – legs apart, arms along the body. Inhale – raise your arms up through the sides; exhale - lower your arms smoothly, say: “Ah!” Repeat 4-6 times.
(October)
№3
6. Put your hands down.
12. Bend over.
13. Sat down.
Prevention of flat feet.
Walking barefoot along the “health paths”.
Prevention of postural disorders.
And they pulled their shoulder blades together.
We walked on our toes
Breathing exercises.
№4
Gymnastics for waking up in bed.
1. "The puppies are frolicking."
I.P. -lying on your back.
Raise your arms and legs - inhale, lower your arms and legs - exhale.
Inhale, raise your right arm and right leg up - exhale; the same with the left leg and hand.
Hands up, roll onto the right side, then onto the left.
2. “The kittens are frolicking.”
I. p. - standing on all fours. Arch and arch your back.
On all fours: move your right hand up to the side, and do the same with your left.
3. “The fish are frolicking.”
On the stomach: “swimming.”
Lying on your stomach, raise your torso, hands behind your head.
4. “The kids are frolicking.”
Lying on your back, inhale, grab your knees with your hands - exhale.
Hands behind head: “Bicycle.”
Lying on your back, move your arms to the sides, bend your legs at the knees.
Hands to the sides, turn to the right, place palm on palm.
Raise your right leg, bend it, straighten it, do the same with your left.
Hands under your head, make a circle with your straight right leg, the same clear.
Repeat each exercise 3-5 times.
Prevention of flat feet.
Exercises are performed standing near chairs or beds:
1. Rise up on your toes;
2. Rolls from the toe to the outside of the foot, then back;
3. We rest on the outer parts of the sole, and stand in this position for 40 seconds;
4. We squat without lifting our heels off the floor;
5.Standing straight, bend one leg at the knee at a right angle, perform rotations with the shin and the foot itself.
Prevention of postural disorders.
Physical education lesson “Our posture”.
“Sparrows” I.P. - hands on shoulders. Circle back 6-8 times with your elbows bent. Pulling your elbows back, bring your shoulder blades closer together. Repeat forward and backward for 10 turns.
“Little Frog” From IP - feet shoulder-width apart, hands in front of the chest. Bring your hands to your shoulders (palms forward, fingers apart) and, saying “kwa,” return to i.p.
“Big circles” Circles back with arms straightened to the sides (hands clenched into fists)
Breathing exercises.
1. “Let’s stroke your nose.”
index fingers.
2. “Breathe through one nostril.”
IP - standing, legs together. With the index finger of your right hand, close your right nostril. Inhale and exhale air through the left nostril. Then use the index finger of your left hand to close your left nostril. Inhale and exhale air with the right
"Geese."
I.p. - standing legs apart, feet parallel to each other, hands on the belt. Inhale through your nose, as you exhale, bend forward and stretch your neck, saying “sh-sh-sh.”
(november)
№5
Gymnastics for waking up in bed.
1. Inhale calmly and exhale with full breath.
2. Wiggle your fingers and toes.
3. Make fists with your fingers.
4. Bend your elbows and lift them above your head, locking them together.
5. Stretch your whole body well, causing an artificial yawn.
6. Put your hands down.
7. Rub your palms until warm.
8. “Wash” your face and neck with warm palms.
9. Pull your right leg with your heel, toes towards you.
10. Pull your left leg with your heel, toes towards you.
11. Pull both legs together.
12. Bend over.
13. Sat down.
14. Clasp your hands and stretch, turning your palms up.
15. Mentally wish all your family, friends, health, goodness and joy, good mood.
Foot massage.
I.p. - sitting cross-legged.
1. Pulling the foot of his left foot towards him, the child stretches his toes, strokes between the toes, and spreads his toes. Presses hard on the heel, rubs the foot, pinches, pats the toes, heel, and convex part of the foot. He makes rotational movements with his foot, pulls his toe and heel forward, then pats his entire foot with his palm: “Be healthy, beautiful, strong, dexterous, kind, happy!...” The same with the right leg.
2. Strokes, pinches, strongly rubs the legs and thighs, “puts on” an imaginary stocking, then “takes it off and throws it off,” shaking his hands.
Prevention of postural disorders.
Physical education lesson “We checked our posture.”
I.p. – hand stand on the belt or behind the back.
We checked posture (walking on toes in place)
And they pulled their shoulder blades together.
We walked on our toes
And then on your heels (walking on your heels).
We walk like all the guys (walking in place),
And like a bear with club feet (walking on the outer arch of the foot).
Then we'll go faster (running in place)
And then we’ll move on to running. (walking in place)
Breathing exercises.
1. "Horse". Remember how a horse's hooves clatter along the pavement. We click our tongue, now louder, now quieter. We either speed up or slow down the speed of the horse.
2. "Crow". A crow sat on the fence and decided to entertain everyone with its beautiful song. First he raises his head, then he turns to the side. And her cheerful croaking can be heard everywhere. Children pronounce “ka-a-a-aar” in a drawn-out manner. Repeat 5-6 times.
3. “Snake tongue.” We imagine how a long snake tongue tries to stick out as far as possible, trying to reach the chin. Repeat 6 times.
№6
Gymnastics for waking up in bed.
“Rising is announced!”
The rise is announced! The dream is over - let's get up!
But not right away. First, the hands woke up and stretched.
The legs straighten, they danced a little.
Let's turn over on our stomachs and bend over.
And then on your back again, now the bridges are ready.
Let's ride a bike for a while.
We raise our heads, we don’t want to lie down sick.
One, two, three and exactly on time we need to get on the mat.
This rug is unusualncute, cute.
This mat is very important. It is therapeutic, it is massage.
Stomp around, walk around and run a little.
Now let's walk on the floor on our toes, on our heels,
On the outside of the foot, and then squat!
We'll jognWe want to dance a little.
After some light twirling we will create a surprising figure.
We raise and lower the chest,
We inhale and exhale.
We finally wake up and get down to business!
(we perform all actions according to the poem)
Prevention of flat feet.
1.Walking on toes alternating with normal walking.
2.I.p. - sitting on a chair, feet on the floor. Raise your toes and lower them.
3. I.p. - the same. Raise the heels of your feet and lower them.
4.I.p.-sitting on a chair, a stick (5 cm in diameter) under your foot. Roll the stick with your foot from toe to heel. Same with the left foot.
5.I.p. - standing. Grasping small objects (pine cones, pebbles, balls) with the toes. Holding and throwing.
Prevention of postural disorders.
Physical education lesson “We have a straight back.”
"Mill". Alternately bringing your hands behind the back of your head and back. Shoulders are turned, elbows are pulled back, head is straight.
"Rubber". Extend your arms bent in front of your chest at the elbows and inhale. Return to IP, pronouncing the sound “sh-sh-sh” - exhale. When moving your arms to the sides, bring your shoulder blades closer together and do not lower your arms below shoulder level.
“Legs together, show your palms.” Rising onto your toes, move your shoulders back and turn your palms forward. Return to standing position, relaxing the arm muscles. Keep your back straight and do not stick out your stomach.
"Stretching" Rise on your toes, left hand up, right hand back. Hold for 1-4 seconds. Return to standing position, relax your arms. Shoulders turned, knees straightened, stomach tucked.
Breathing exercises.
Healthy exercises for the throat.
1. “Yawning.” Sitting, relax; lower your head, open your mouth wide. Say out loud “o-o-ho-ho-ho-o-o-o-o” - yawn. Repeat 5-6 times.
2. “The Cheerful Mourner.” Imitation of crying, loud sobbing, accompanied by sharp, intermittent movements of the shoulders and a noisy sigh without exhalation - 30-40 seconds.
3. "Smiley." The laugh got into my mouth and it was impossible to get rid of it. The eyes narrowed, the lips parted joyfully, and the sounds of “ha-ha-ha, hee-hee-hee, gee-gee-gee” were heard.
Game "King of the Winds". Pinwheel or ball. Children blow on a pinwheel or suspended balloons: air is inhaled through the nose and exhaled sharply through the mouth.
(December)
№7
Gymnastics in bed.
"Stretching" I.p. – from the “lying on your back” position in bed.
1. As you inhale, the left leg stretches the heel forward along the bed, and the left arm stretches upward along the body. Breathing is held, legs and arms are stretched as much as possible. As you exhale, relaxing, the child says: “id-d-da-a-a-a.”
2. The right leg stretches the heel forward along the bed, and the right arm goes up, along the body - inhale. After holding your breath, as you exhale, pronounce “pin-gal-la-a.”
3.Both legs are stretched with their heels forward along the bed, both arms are stretched up along the body. Hold your breath and, as you exhale, slowly say “su-shum-m-m-na.”
Prevention of flat feet.
I.p. - standing near the bed.
1. “Shortening” the feet.
2. Rolling from heel to toe and from toe to heel.
3. Picking up small objects (fabrics) from the floor with your toes.
4. Bringing and spreading your heels while standing on your toes.
5. Squat on your toes.
Walking barefoot on a ribbed board.
Hand massage.
1. “Wash” your hands, actively rub your palms until you feel intense warmth.
2. Pull out each finger and press on it.
3. The phalanges of the fingers of one hand are rubbed over the nails of the other hand, as if on a washboard.
4. Rub the “washcloth” all over your arm up to the shoulder, pressing firmly on the muscles of the shoulder and forearm; “Wash off the soap with water,” hold one hand up, then palm down and “shake off the water.”
Physical education lesson “Dragonfly”.
I.p. - standing between the beds.
Here's a dragonfly (stand on your toes, arms up to your sides)
Like pea eyes. (join the index and thumb of both hands in a circle,
put to the eyes (“glasses”), turns to the sides)
And she herself, like a helicopter, (rotating her forearms back and forth with a half-turn
Left, right, back, forward. left-right; side bends)
And there is dew on the grass, (squat)
And there is dew on the bushes. (bending forward, bending over)
We shook off our palms (claps in front of us, hands alternately up and down)
The dragonfly flew away. (small frequent movements of the hands, arms to the sides)
The jumper was scared (hands behind head, tilts left and right)
Only the song remains. fold the mouthpiece and “sing”: “D-z-z-z, d-z-z-z, z-z”
№8
Gymnastics in bed.
"Let's play"
Guys, wake up! Eyes, open!
Legs, stretch! Hands, rise up!
We'll go firstOvery small steps.
And then, take a wider step, like this, like this.
Stand on your toes, stretch your arms up.
Raise your legs higher and walk like the Heron.
The planes sat at the airfield, and then they took off.
They flew through the sky for a long, long time, then they landed - they were tired.
The ball was jumping high and high...
Rolled far, far...
He began to spin like a top, and then he stopped.
Oh, how butterflies fly and dance and flutter.
Suddenly they freeze, don’t move,
They sit on a flower.
Finally we woke up and returned to our business.
(perform movements for each line of the poem)
Prevention of flat feet.
Baton relay
Equipment: sticks 20 cm long.
Children stand in one line, shoulder to shoulder. The first child takes the stick with his toes and passes it to the next participant without putting it on the floor.
Hand massage.
I.P. : place the hand with straight fingers and palm down and place the forearm of the left hand on the knee. Place the pads of the four fingers of your right hand at the base of the fingers of your left hand on the back of your hand. Using dotted movements, moving the skin 1 cm back and forth, move to the wrist joint and back. Do the same for your right hand. Don't forget to recite the poem:
Big sled,
What is strength
The cat Vasily is pulling up the hill.
Loaded them up
Fish, meat,
Butter, cottage cheese and kvass.
From the store
Cat in a sled
I'm lucky with products for kittens.
Prevention of posture disorders, breathing exercises.
"Watch".
IP - standing, feet shoulder-width apart, hands on the belt. With the sound “tick”, exhale and bend to the left, with the sound “tak” return to IP - inhale. After this, tilt to the right side
"Big and small."
I.p. - main stand. As you inhale, rise onto your toes, arms up. Fix this position for a few seconds (“How big we are”). As you exhale, lower into i.p. with the sound “uh-h-h” Sit down, clasping your shins and pressing your head to your knees (“How small we are”).
(January)
№9
Gymnastics in bed.
Sipping. (“The Snow Queen uttered magic words, and the children began to grow
in a dream"). I.p. – lying on your back, raise your arms up and lower them onto the bed behind your head,
eyes closed. Alternately pull your right and left arm, right and left leg away from you
(either toe or heel), you can stretch with your arms and legs at the same time, stretching
spine.
Game “Winter and Summer” (muscle tension and relaxation). I.p. - lying on your back. On
signal "Winter!" children should curl up into a ball, tremble all over, pretending that
they are cold. At the signal “Summer!” children open up, relax their body muscles,
showing that they are warm. Repeat several times.
Self-massage of palms (“it’s very cold in winter, so we’ll get a fire to
keep warm"). I.p. – sitting on the bed, legs crossed. Quickly rub your palms until
appearance of heat. Then “wash” your face with warm palms. Repeat 3-4 times.
Prevention of flat feet.
Prevention of postural disorders.
I.p. - standing between the beds.
Competition, guys.
This is not a mystery at all -
Runs away without looking back -
He will not do anything (turns the body to the right - left)
A real strongman!
(P. Sinyavsky)
Breathing exercises.
№10
Gymnastics in bed.
1 . Winter. Little bear cubs sleep in a den, curled up, hugging their legs with their arms, foreheads resting on their knees.
(I.p.: lying on your side in a tuck.)
2. Spring has come. The sun is shining brightly. The snow is melting. The den becomes damp and uncomfortable. The cubs roll from side to side, roll on their backs from head to tail and back. Damp...
(Rolls in a group from side to side, rolls on the back 4 times.)
3. You need to wake up. The cubs sat down, rubbed their palms together, and began to wake up their fingers.
(Rubing palms 4-6 times, dry “washing” hands 1-2 times.)
4. We woke up our fingers and began to tidy up our front paws. We stroked the fur on the front paws along the back surface to the shoulder, along the palmar surface to the toes.
(Non-contact massage, palmar planar stroking. We perform all techniques 1-2 times.)
5. We rubbed our palms together again and began to wake up our heads. They stroked themselves on the head from the back of the head to the crown, from the ears to the crown, from the forehead to the crown.
(Rake-like stroking of the scalp. Do it 2-4 times.)
6. We begin to wake up the ears. Ears are a very important organ for a bear. The cubs carefully wake up their ears. Rub your palms against each other 4-6 times. We pulled both ears up by the upper edges and down by the earlobes 4-6 times. Stroke the ears with your palms.
(Self-massage of the ears.)
7. We wake up the neck and shoulder girdle. They rubbed their palms together. We stroked the back of the neck and shoulder girdle from top to bottom with the right and left paws alternately 2 times.
(Palm planar stroking of the back of the neck, shoulder girdle.)
8. The cubs did a great job. They are happy. Intertwine your fingers, press your paws with your palms to your chest - inhale, turn your palms outward, pull your paws forward - exhale. Press your palms to your chest - inhale, turn your palms away from you, stretch your paws up - exhale. We felt how the back straightened and the cubs grew.
(Exercises for stretching the soft tissues of the upper extremities, interscapular area.)
9. It’s the turn of the hind legs to wake up. Let's start with the fingers. They sat down more comfortably, stretched out their legs, moved their fingers, bent them, straightened them. (Maximum flexion and extension of the toes 1-2 times.
Exercises for stretching the soft tissues of the lower extremities.)
10. Let's continue to wake up the hind legs. We straightened our legs. We patted our calves on the crib, alternately slightly bending our knees, 2-4 times. The muscles of the legs were tensed as much as possible, the feet were at a right angle, i.e. toes point upward. Relaxed your legs. They rubbed their palms together. We stroked the knees around the patellas 2 times, rubbed them with our palms 2-4 times.
(Exercises for stretching the soft tissues of the lower extremities, palmar planar stroking.)
11. So the paws are ready to run, jump and play
Prevention of flat feet.
Ladybug's daddy is coming. (sitting, stroke your legs from top to bottom)
Mom follows behind dad. (knead them)
The kids follow their mother. (Clap them with your palms)
The little ones follow them. (“walk” with their fingers)
They wear red skirts. (We beat our fists)
Skirts with black dots (tapping with fingers)
They look like the sun (raise your hands up, cross, spread your fingers)
They greet the new day together.
And if they feel hot, (pat their legs with their palms, hide them with their hands)
Then they all hide together in the shadows.
Prevention of postural disorders.
1. "Boat".
I.p. - lying on your stomach. Raise your arms forward - up, bend at the waist(5-6 times).
Do not lift your feet off the floor.
2. “Legs higher.”
I.p. - the same Alternately raising straight legs up; arms bent at the elbows, lying under the chin(6-7 times).
While raising your legs, move your head back and stretch; Do not lift your palms off the floor.
3. “We swam.”
I.p. - the same, hands up. Imitation of swimming movements in the breaststroke style. Hands - forward, to the sides, in front of the chest, etc.; bend your legs at the knees, feet outward, spread to the sides, etc.(40-50 s).
Breathing is voluntary.
Breathing exercises.
1. “Let’s stroke your nose.”
IP - standing, legs together. Stroke the nose with your hands (the sides of the nose) from the tip to the bridge of the nose -
inhale. As you exhale, tap the wings of your nose
index fingers.
2. “Breathe through one nostril.”
IP - standing, legs together. With the index finger of your right hand, close your right nostril. Inhale and exhale air through the left nostril. Then use the index finger of your left hand to close your left nostril. Inhale and exhale air with the right.
3. Give each child a cotton ball. Place it on your palm and try to blow it off your hand.
(February)
№11
Gymnastics in bed.
1. Inhale calmly and exhale with full breath.
2. Wiggle your fingers and toes.
3. Join your palms and rub until warm. One palm crosses the other.
4. Lightly tug the tip of your nose.
5. Use your index fingers to massage your nostrils.
6. Rub behind the ears from top to bottom with your index fingers: “smear so that they don’t come off.”
7. Inhale, as you exhale, pronounce the sound “mm-mm-mm”, tapping your fingers on the wings of your nose.
8. Inhale through the nose, exhale through the mouth onto the palm - “blow a snowflake from the palm.”
Prevention of postural disorders.
Walking with a flat toy lying on your head, hands on your belt, back straight. Walk without dropping the toy.
Head massage.
Use your fingertips to massage the scalp, moving the skin.
1. Stretch your arms forward with tension, alternately relax your hands, forearms and completely the muscles of your arms.
2. Stretch your arms to the sides with tension, alternately relax your hands, forearms and completely the muscles of your arms.
3. Circular rotations of the head: inhale for two counts, exhale for four, six and eight counts.
4. Inhale – turn your head with tension towards your right shoulder, while exhaling, slowly move your head towards your left shoulder. Repeat 3-4 times and tilt your head down to relax your neck muscles.
5. Inhale - throw your head back with tension, exhale - tilt it down, relax. Repeat the exercises, pronouncing the vowel sounds (a), (o), (u) while bending over.
№12
Gymnastics in bed.
“Dreams fly out the window”
The dreams flew out the window, ran away along the path,
Well, you and I woke up and, when we woke up, we smiled.
Open one eye, open another eye,
Now you and I will do stretches,
Lying on the pillow.
We pulled the blanket, we hide in it first,
We fold back slowly and look for the baby together.
We pull our arms, we pull our ears,
We took out the clouds with a pen and made them a little higher than the steel!
To wake up the head, you need to twist the neck
To wake up your hands. We will teach them to clap.
Right, left, and above, behind and below.
We will hide the tail on the pillows. We will make turntables.
Where did the legs go? How will we go along the path?
We lifted the blanket. Immediately my legs started running.
One, two. Three! Come on, legs, catch up!
They turned over on their stomachs and quickly dived into the water.
And they swam as best they could! If you can, catch up!
And now we are all dogs.
We get up on our knees.
And we all wag our tail.
And now you and I are bunnies: get out of the crib,
Go barefoot and jump lightly.
Prevention of postural disorders.
1 . "Cow" .
I.p. - standing on all fours. Free movement around the hall on all fours. Possible with pronunciation "mu-mu-mu" on exhalation (40-50 s).
Don't lower your head.
2. I.p. - while walking. Walking with a bag of sand on your head (up to 1 min.).
Try not to drop the bag.
3. "Spring".
I.p. - o.s. Spring squats with a bag on the head (6-8 times).
Keep your back straight and look forward.
Wellness massage.
To avoid yawning from boredom,
They stood up and rubbed their hands.
And then with a palm to the forehead -
Clap, clap, clap, clap!
Are your cheeks bored too?
We can clap them too!
Come on, come on, don't yawn!
1, 2, 3, 4, 5!
And now, look,
We got to the chest!
Let's knock on it for glory:
Top, bottom, left, right!
Let's knock here and there,
And a little on the sides.
Don't get bored and don't be lazy!
We moved to the lower back.
We bend down a little and breathe evenly.
We stretched – higher, higher!
.
Dynamic breathing exercises.
Bunnies smell flowers like you can smell:
Inhaled through the nose (inhale through the nose)
Blow with your mouth (3-4 times).
We inhale the sun, we exhale sleep.
We inhale a smile - we exhale “whims”.
We breathe in health and let go of illness!
(March)
№13
Gymnastics in bed.
1. Stretching. I.p. - lying on your back. The exercise imitates a cat stretching: stretch with your arms, legs, and arm-leg diagonally.
2. "Bicycle". I.p. - lying on your back. Imitate riding a bicycle by making circles with your feet. (20 sec.)
3. “Kalachik”. I.p. - lying on your back. Pull your head and hips towards your chest (“curl”), trying to remain in this position for as long as possible (20 sec.)
Exercise for the eyes.
Prevention of postural disorders.
1.I.p. – standing, legs together. One hand is up, the other is down. At one time – join your hands behind you; for two, three, four, five - hold without releasing; for six - i.p. Same thing with the other hand. Repeat 6-8 times.
2. I.p. – standing, feet together, hands on the belt. For one - raise the bent leg, for two - straighten the leg forward, spread your arms to the sides, for three - fold the leg and arms, for four - lower the leg. Repeat 6-8 times. (Pause)
3. “Walk around.” Walk in place for 1-2 minutes, maintaining correct posture.
Prevention of flat feet.
Walking barefoot on a “combined path.”
Breathing exercises.
1. Inflate the balloon 3-4 times. Competition between children “Who has the bigger ball?”
2. Alternate breathing through the left and right nostrils and exhaling through the mouth. Repeat 10-12 times.
3. Take a deep breath, hold your breath and exhale slowly.
4. Inhale through the nose and exhale intensely through the mouth. When exhaling, you can invite children to blow a feather or piece of paper from their palm and arrange a competition.
Repeat each exercise 10-12 times.
№14
Gymnastics in bed.
1. "Sipping Kittens" I. p. - lying on your back, arms along the body. Stretch with your arms and legs, tensing your muscles (4-5 times).
We woke up
We woke up.
Our eyes smiled.
The paws stretched.
They also woke up.
2. "Let's show our paws." I. p. - lying on your back, arms along the body. Turns to the right, left sides (2 times on each side).
You, little kitten, little cat,
Turn around on your side!
3. "Kitty." I. p. - standing on all fours. Arch and bend your back (4-5 times).
So the cat woke up.
Smiled at all the kittens
And then she frowned.
4. "Beautiful kittens." I. p. Sitting on the bed in Turkish style, hands on the belt. Turn your head left and right, back straight (4-5 times).
We all sat down by the mirror
And they looked at themselves there.
Exercise for the eyes.
1. "Watch". I.p. – standing, feet shoulder-width apart, arms down, head straight.
For one - eyes to the right, for two - i.p., for three - eyes to the left, for four - i.p. Repeat 8-10 times.
2. I.p. Same. For one - eyes up, for two - i.p., for three - eyes down, for four - i.p. Repeat 8-10 times.
3. I.p. Same. We perform circular movements with our eyes from left to right and vice versa. Repeat 3-4 times in each direction.
4. "Blind Man's Bluff." I.p. Same. One time they closed their eyes, two times they closed their eyes, three times they winked with one eye, four times they winked with the other eye. Repeat 8-10 times.
Prevention of postural disorders.
1. “The birds have flown.”
I.p. - while walking, arms to the sides. Walking with active swing of arms to the sides (30-40 s).
Look straight ahead; don't bend over.
2. “Heron in the swamp.”
I.p. - while walking, hands on the belt. Walking on your toes with high knees (30-40 s).
Breathing is voluntary; keep your back straight.
3. “The trees grew big.”
I.p. - o.s. Rise on your toes, stretch as high as possible; maintain balance on your toes for 3-5 seconds.
Gradually increase the time you hold your balance.
Prevention of flat feet.
Children sit on the floor and cross their legs. The fingers on the right hand are bent and a “brush” is made.
1.The knuckles are vigorously rubbed along the foot.
2. Rub your foot vigorously with your palm.
3.Knead your fingers with both hands.
4.Knead the heel with your fingers.
5.Stroke the foot with the palm.
Repeat everything with the other leg.
Breathing exercises.
The balloon rises up(upper breathing)
Starting position - lying, sitting, standing. Place one hand between your collarbones and concentrate on them and your shoulders.
Inhale and exhale with a calm and smooth rise and fall of the collarbones and shoulders.
Repeat 4-8 times.
Wind (cleansing, full breath)
Starting position - lying, sitting, standing. The torso is relaxed. Exhale completely through your nose, drawing in your stomach and chest. Take a full breath, protruding your stomach and chest ribs. Forcefully release the air through pursed lips with several abrupt exhalations.
Repeat 3-4 times.
(April)
№16
Gymnastics for waking up in bed.
1. Inhale calmly and exhale with full breath.
2. Wiggle your fingers and toes.
3. Make fists with your fingers.
4. Bend your elbows and lift them above your head, locking them together.
5. Stretch your whole body well, causing an artificial yawn.
6. Put your hands down.
7. Rub your palms until warm.
8. “Wash” your face and neck with warm palms.
9. Pull your right leg with your heel, toes towards you.
10. Pull your left leg with your heel, toes towards you.
11. Pull both legs together.
12. Bend over.
13. Sat down.
14. Clasp your hands and stretch, turning your palms up.
15. Mentally wish all your family, friends, health, goodness and joy, good mood.
Prevention of flat feet.
Walking barefoot on a “combined path”
Prevention of postural disorders.
Physical education lesson “Fun physical education”.
I.p. - standing between the beds.
Competition, guys.
We will start now with exercises (walking with sudden movements of the arms to the sides),
What is charging for? (stand on your toes, arms up - stretch)
This is not a mystery at all -
To develop strength (sit down - stand up, maintain posture)
And don’t get tired all day! (lean back - straighten up)
If someone is exercising (running with a high hip lift, keep your posture)
Runs away without looking back -
He won't care
A real strongman! (torso turns right - left)
(P. Sinyavsky)
Breathing exercises.
1. I.p. - standing. Mouth closed. Close one half of the nose tightly with your finger, breathe alternately (4-5 times) through each half of the nose.
2. Breathe only through your nose. Stand with your feet shoulder-width apart. Raise your hands forward and up with your palms inward - inhale, lower your hands down - exhale. Perform slowly 5 times.
3. While standing, inhale through one half of the nose and exhale through the other up to 5-6 times through each half of the nose.
4. Standing with your feet together, your nose is pinched with your fingers. Slowly, count loudly to 10 (mouth closed), then take a deep breath and exhale completely through the nose (5-6 times).
5. Inhale through the nose, mouth closed. On an extended exhalation, pronounce the sound “mm-mm” (slowly up to 8 times).
№17
Gymnastics for waking up in bed.
1. “Little bunny, cheer up, little gray one, stretch”
I. p.: standing, arms along the body. Rise up on your toes, arms out to your sides.
2. “Little bunny, turn around, little gray one, turn around”
I. p.: standing, hands on the belt. Turn the body left and right, then i. p.
3. “Little bunny, dance, little gray, dance”
I. p.: the same. Soft spring.
4. “Little Bunny, bow, little gray one, bow.”
I. p.: the same. Bend the torso forward.
5. “Little bunny, walk around, little gray one, walk around”
I. p.: the same. Walking in place.
6. “The bunny walked along the bridge”
Walking on a ribbed board.
7. “Yes, over bumps, yes over bumps”
Walking on rubber mats. 3 floods.
Prevention of flat feet.
1. "Ducklings are walking towards the river"
I.p. - sitting with your legs bent, arms supported behind you.
Walk in place without lifting your toes off the floor.
2. "The duck waddles and stumbles"
I.p. - Same
1-2 - lifting the inner arches, lean on the outer edges of the feet
3-4 - i.p.
3. "The ducklings met a caterpillar on the path"
I.p. - Same.
Crawling movements of the feet forward and backward using the fingers.
4. "The duck quacks"
I.p. - Same
1-2 - lifting your heels off the floor, spread them apart
("the beak opened"), say "quack-quack"
3-4 - i.p.
5. "Ducklings learn to swim"
I.p. - sitting with your arms supported behind you, pull your socks up
1 - bent right foot - forward
2 - straightening the right foot, bending the left foot - forward.
Prevention of postural disorders.
1. "Mill".
I.p. - standing, leaning forward; feet shoulder-width apart, arms to the sides Circular rotation of the arms in the shoulder joints (5-8 times).
Do not bend your elbows.
2. I.p. - Same. Alternate turns of the torso in different directions behind the arm as long as possible to the side(5-8 times).
Look straight ahead; Do not bend your legs and arms.
3. “The rooks are flying.”
I.p. - o.s., arms to the sides. Swing your arms up and down to the maximum possible amplitude(6-8 times).
Do it slowly; keep your arms straight.
Breathing exercises.
1. “Boat rowing” (sitting, legs apart)
inhale - pull in the stomach (hands forward) ,
exhale - stick out your stomach (arms to the sides) . (5-6 times).
2. Give each child a cotton ball on their palm and blow the ball off the palm.
3. Hedgehog
Turn your head left and right at the pace of movement. Simultaneously with each turn, inhale through the nose: short, noisy(like a hedgehog) , with muscle tension throughout the nasopharynx(the nostrils move and seem to connect, the neck tenses) . Exhale softly, voluntarily, through half-open lips.
Repeat 4-8 times.
(May)
№18
Gymnastics for waking up in bed.
1. “The sun is waking up” - I. p.: lying on your back. Raise your head, turn your head left and right. (4 times)
2. “The sun is bathing” - i. p.: the same. Wrap your arms around your knees and roll from side to side. (4 times)
3. “Solar charging” - i. p.: the same, arms extended back. Raise your arms and legs up and forward at the same time. (4 times)
4. “The sun is rising” - i. p.: lying on your stomach, arms bent at the elbows. Rise up onto straight arms without lifting your legs off the bed. (4-5 times)
5. “The sun is high” - i. p.: sitting on your knees, supporting yourself with your hands in front. Rise up onto your hands and straight legs. (4 times)
6. “I am a big sun” - I. p.: standing on your feet near the crib. Raise your arms up to your sides, stretch, stand on your toes. (4 times)
Normal walking barefoot.
Prevention of flat feet.
1. "We are funny nesting dolls, we have boots on our feet"
I.p. - standing with your feet together, hands on your waist
1 - right forward on the heel
2-3 - shake your toe left and right
4 - putting the right one, i.p.
5-8 - the same with the left leg.
2. "Red Boots, Frisky Feet"
I.p. - Same
1 - right forward-to the side on the heel
2 - right toe
3 - right on the heel
4 - with a stomp, placing the right one, i.p.
5-8 - the same with the left leg.
3. "Dance of the Heels"
I.p. - Same
1-2 - alternately step with the right, then the left forward on the heel, arms to the sides with palms up
3-4 - alternately step with the right, then with the left back on the toe, half-squat, hands on the belt.
Prevention of postural disorders.
1. "Fish".
I.p. -lying on your back. Slowly raise your head and shoulders, look at your toes for 3-5 seconds(5-6 times).
Your hands can be placed in a lock behind your head. Spread your elbows wider. Gradually increase the time of static tension of the muscles of the upper shoulder girdle.
2. "Bridge".
I.p. -Same. Bending of the body with support on the elbows or forearms. Hold the “bridge” for 3-5 s(4-6 times).
Gradually increase the holding time of the “bridge”; do not bend your knees.
3. "Medusa".
I.p. -lying on your back. Raise your arms and legs at the same time; spread them apart. Hold for 3-5 s.
Gradually increase the holding time; do not bend your arms and legs; don't hold your breath.
Breathing exercises.
Pump
Bring your hands together in front of your chest, clenching your fists.
Bend forward and down and with each springy tilt take gusty breaths, as sharp and noisy as when inflating tires with a pump. (5-7 springy bends and breaths) .
Exhalation is voluntary.
Repeat 3 times.
Note. When inhaling, strain all the muscles of the nasopharynx.
Complication. Repeat the exercise 3 times, then bend back and forth (large pendulum) while inhaling and exhaling. When bending forward, pull your arms freely towards the floor, and when bending back, raise them to your shoulders. With each inhalation, the muscles of the nasopharynx tense.
Repeat 3-5 times.
№19
Gymnastics for waking up in bed.
1. “That’s how the sun rises” - and. p.: squatting, arms down. Stand up slowly, arms forward and up for each word.
2. “Higher, higher, higher” - i. p.: standing at the top, separated to the sides. Bend your torso down, hands on your knees, return to i. p.
3. “By night the sun will go down” - and. p.: the same. Squat down, lower your arms.
4. “Lower, lower, lower” - i. p.: squatting, arms down. Tilts the head down, up and down.
5. “Okay, okay” - and. p.: standing. Clap your hands.
6. “The sun laughs” - i.p.: standing, hands on the belt. Turns the body left and right.
7. “And life is more fun under the sun” - and. p.: the same. Spinning in place in one direction and then in the other direction. (Repeat 2 times)
Prevention of flat feet.
1. "Harmonic"
I.p. - standing heels together, toes apart, hands on waist
1 - slightly lift the heel with the right and the toe with the left and move it to the right with a sliding movement
2 - lowering the heel of the right and the toe of the left to the floor, toes together, heels apart
3 - slightly lift the toe with the right and the heel with the left and move it to the right with a sliding movement
4 - lowering the toe of the right and the heel of the left to the floor, etc.
5-8 - same as 1-4
1-8 - the same, moving to the left.
2. "Herringbone"
I.p. - Same
1 - lift your socks slightly, move them to the right with a sliding movement and lower them to the floor
2 - slightly raise your heels, move them to the right with a sliding movement and lower them to the floor
3-8 - thus continue to move to the right
1-8 - the same to the left.
3. "Squat"
I.p. - Same
1 - squat on toes, knees to the sides, arms forward and to the sides, palms up
2 - i.p.
3 - right to the side on the heel
4 - putting the right one, i.p.
5-8 - the same on the other leg.
Prevention of postural disorders.
1. “Shoulders are dancing.”
I.p. -o.s. Reduction, separation of the shoulder blades; raising and lowering the shoulders simultaneously, alternately, etc.(1-1.5 min.).
It's better to do it with music.
2. "Clap."
I.p. -o.s. Raise your hands up as high as possible - clap your hands; lower behind the back - cotton(6-8 times).
Clap louder; try not to bend your arms at the elbows.
3. “Lean over.”
I.p. -o.s. Bend forward while simultaneously moving your straight arms back as far as possible(5-6 times).
Look straight ahead; bend down as low as possible.
4. “Turn around.”
I.p. -o.s. Alternating turns of the body to the right and left sides with clapping(5-6 times).
Do not move your legs. Breathing is voluntary.
Breathing exercises.
Lips “tube”
Exhale completely through the nose, drawing in the stomach and intercostal muscles.
Purse your lips into a “tube” and sharply draw in air, filling all your lungs to capacity.
Make a swallowing movement (as if you were swallowing air) .
Pause for 2-3 seconds, then raise your head up and exhale air through your nose smoothly and slowly.
Repeat 4-6 times.
Municipal autonomous preschool educational institution
Kindergarten No. 56 “Sun”
Gymnastics after waking up for older children
Prepared by teacher Shalagina T.P.
2016
Complex No. 1
1. Gymnastics in bed (2-3 min.)
Sipping. IP - lying on your back. Raise your hands up and lower them onto the bed behind your head, eyes closed. Alternately pull your right and left arm, right and left leg away from you (then toe, then heel), you can stretch your arms and legs at the same time, stretching your spine. (3-4 times)
Game "Winter and Summer" (muscle tension and relaxation). I.p. - lying on your back, to the signal “ Winter“Children should curl up into a ball, pretending to be cold. On the signal " Summer"! children open up, relax their body muscles, showing that they are warm. (3-4 times)
- Self-massage of palms ("It's very cold in winter, so we'll get fire, to keep warm"") I.p. - sitting in bed, legs crossed. Fast rub your palms until warm, then “wash” your face with warm palms. (3-4 times)
Walking barefoot along corrective paths. Walking on toes, heels, on the outside of the foot.
IP - sitting on chairs. "Let's warm our feet" Stretch your legs forward, clench and unclench your toes. (6-8 times)
I. p. - sitting on chairs. Stretch your legs forward, pull your legs first with your toes, then with your heels. (6-8 times)
I.p. - sitting on chairs. Stretch your legs forward and connect, draw various geometric shapes (circle, square, triangle) with your legs in the air. (6-8 times) - I.p. - the same, legs - feet on the floor. Raise your toes up without lifting your feet from the floor (6-8 times).
“My back is straight” I.p. - narrow stance, hands behind the back, clasped.
- “My back is straight, I’m not afraid of bending” (bending forward)
- “I straighten, I bend, I turn” (
- “One, two. three, four, three, four, one, two!” ( turns of the torso-arms on the belt).
- “I walk with a proud posture, holding my head straight” (walking in place)
- "One, two, three, four, three, four, one, two" ( body turns)
- "I can sit down and stand up, sit down again and stand up again" ( actions in accordance with the text)
- “I’ll bend over here and there!” Oh, straight back! "(torso bends, hands slide over hips).
4. Water treatments
Complex No. 2
1. Gymnastics in bed (2-3 min.)
IP: - lying on your back, arms along your body. 1- Press your chin to your chest (without raising your head), pull your socks towards you; 2-i.p. (3-4 times)
IP - lying on your stomach, arms up, head resting on your forehead, heels together, toes pointed out. 1- stretch your head and arms in one direction, legs in the opposite direction; 2- I.p. (3-4 times)
Game “Winter and Summer” IP: lying on your back. On the signal " Winter"- children should curl up into a ball, pretending that they are cold. On the signal " Summer! - open up and relax.
2. Prevention of flat feet (2-3 min.)
Walking one after another (barefoot)
“We’ll go to our garden.
We’ll pick up vegetables there.”
- (Walking on toes)
“The road is short and narrow.
Let's go, we step on our toes!
- (Additional step sideways with a “spring”)
"We're walking along the curb
We squat on it"
- (Walking with a heel-to-toe roll, keeping your torso straight and looking forward)
"Tired legs
We walked along the path."
- (Sitting on a chair, raise and lower your toes without lifting your heels from the floor. (6-8 times)
“We sat down on a pebble,
Sit down and sit."
(Stroke the muscles of the legs and feet)
“Legs are resting,
Muscles relax"
3. Prevention of postural disorders (2-3 min.)
"Sunflower" - In the middle of the courtyard there is a golden head.
I.p. - o.s.1 - raise your arms up through your sides, stand on your toes; 2- return to the starting position.
"Carrot" - For curly braid
I drag her out of the hole. I.p. - kneeling. 1- bend forward, arms forward-down; 2- return to IP.
“Turnip” - “Round side, yellow side,
The bun is sitting in the garden bed.”
IP - with straight legs, arms in front, below, 1 - raise your arms up through the sides, 2 - return to IP.
"Potato" -
The bush grew green and thick in the garden bed.
Dig a little - there are potatoes under the bush.
I.p. - lying on your back. I - raise your arms and legs at an angle of 45° upward; 2- return to IP.
"Cabbage" -
Shred upon shred - green patch,
1- bend your knees upward, place your hands on your back; 2- return to IP.
"Scarecrow"
"Who stands on a stick
With a beard made from a washcloth
The wind blows - it makes noise,
He twitches his legs and creaks."
Jumping on two legs, arms to the sides, down, alternating with walking.
5. Water procedures(washing, dousing with cool water).
Complex No. 3
1. Gymnastics in bed (2-3 min.)
- (Children lie down on the bed, “curled up”)
And our kittens are sleeping. Mur-mur, pur-pur!
They don't want to wake up. Mur-mur, pur-pur!
They sleep quietly back to back and purr in their sleep:
- (Turn on your back and do rotational exercises with your arms and legs)
Everyone lay down on their backs. Mur-mur, pur-pur!
They all got crazy. Mur-mur, pur-pur!
Paws up, and everything in a row, everyone purrs and plays pranks.
Mur-mur, pur-pur! .pur-pur-pur!
2. Prevention of flat feet (2-3 min.)
- (Silent tiptoeing)
“We’ll show you a little,
How a cat walks softly
Barely audible - thump, thump, thump,
Ponytail from below: op-op-op"
– (High, easy jumps from foot to foot in a circle)
“But, raising your fluffy tail,
A cat can be fast"
- (Jumping on two legs in place, as high as possible).
“He rushes upward bravely.
Jump and jump, jump again."
- (They meow loudly and run to the chairs)
“And then “Meow” meows!
I’m running away to my house!”
Self-massage of feet
IP - sitting on chairs, cross your legs. On the right hand, bend the fingers, making a “pinch”, and move them vigorously along the foot of the left foot; repeat everything on the right leg.
3. Prevention of postural disorders (2-3 min.)
- "Angry Cat Pose" IP - kneel down, then place your arms and hips perpendicular to the floor and parallel to each other. Lower your head and gently arch your back upward. Focus on the spine. (10-15 seconds)
- "Good Cat Pose" I.p. - Same. Raise your head, smoothly bend your waist as much as possible (10-15 seconds)
- "Ponytail" AND.p. - Same. Move your hips left and right, like a “cat” twirling its tail,” first at a slow pace, then gradually speeding up.
- "Cat is a scratcher." I. p. - standing, arms extended forward. Inhale through the nose - hands to the shoulders, moving the elbows back and clenching the fingers into fists; The shoulder blades should come together. Exhale sharply through the mouth (f-f-f-..). - Throw your arms forward with your fingers widely spaced, making energetic movements, as if scratching the space in front of you.
- Back massage “Rain”
The rain runs on the roof - Bom-bom, bom-bom!
On the cheerful ringing roof - Bom-bom, bom-bom! (stand behind each other train and pat each other on the back)
At home, sit at home - Bom-bom, bom-bom!
Don't go out anywhere - Bom-bom, bom-bom!( finger tapping)
Read, play - Bom-bom, bom-bom!
If I leave, then go for a walk... Bom-bom, bom-bom!( fist pumping)
Repeat 1 verse( stroking with palms)
4. Water treatments(washing, dousing with cool water)
Complex No. 4
1. Gymnastics in bed (2-3 min.)
Sipping (“The Snow Queen uttered magic words, and the children began to grow in my sleep")
IP - lying on your back, raise your arms up and lower them onto the bed behind your head, eyes closed. Alternately pull your right and left arm, right and left leg away from you (either with your toe or your heel), you can stretch with your arms and legs at the same time.
Game " Winter and summer." (muscle tension and relaxation")
IP - lying on your back. On signal " Winter!" children should curl up into a ball and shake all over, pretending to be cold. On signal " Summer!" children open up, relax their body muscles, showing that they are warm.
2 . Prevention of flat feet(2-3 min.)
Game for attention " Path". At the teacher's command "path", the children stand one after another, put their hands on the shoulders of the person in front, squat, lowering their heads slightly down. On command " "Hummock", children go to the center of the circle, raising their joined hands up. On the word “Humps”, children squat with their hands on their heads.
- Raise your legs with your knees bent, hold them suspended for a few seconds, then lower them (4-5 times)
- “Jolly legs”: put one foot forward on the heel, then on the toe and put it under the chair (4-5 times)
3. Prevention of postural disorders(2-3 min.)
Jumping in place on two legs, arms slightly bent (“paws”). “Grey balls of hares are jumping and jumping in the forest.” – Jumping back and forth “Jump-jump, jump-jump- - Stand up straight, lower your arms. “The little bunny stood on the stump. He lined everyone up in order. He began to show exercises - Step on the spot,” once, everyone walks on the spot. - With your hands in front of you, perform the “scissors” movement “Two!” They wave their hands together. Sit down. Stand up. "Three!" We sat down and stood up together! - Scratch behind the ear. “Everyone scratched behind the ear” - Straighten up. “Stretched for four” - Bend over, lean forward “Five!” Bend over and bend over” “Six! Everyone stood in a row again” - Marching in a circle. “We walked like a squad”
4. Water treatments
Complex No. 5
1. Gymnastics in bed (2-3 min.)
Sipping. I.p. - lying on your back, arms along your body. Alternately raise your right and left hand up, stretch, and release. (the same thing alternately with the left hand, right and left foot)
- “We’re resting” I.p. - lying on your stomach with support on your elbows, gently supporting your chin with your palms. Alternately bend and straighten your knees.
2. Prevention of flat feet (2-3 min.)
Exercise with hoops.
Children stand in a circle. Everyone holds onto their own hoop and the other child’s hoop. It turns out to be a vicious circle - a “carousel”. To the words “Barely
the carousel was barely spinning” - everyone begins to move at a slow pace. Then, to the words “And then, then, then, everyone run, run, run!” - everyone runs, to the words “Hush!, hush, don’t rush, stop the carousel!” - the children start walking. The teacher suggests disassembling the carousel and doing exercises with the hoop.
3. Prevention of postural disorders (2-3 min.)
The children are walking happily, they are carrying hoops.
(walk one after another, holding a hoop on your shoulder)
They began to raise the hoop, they began to lower the hoop ( lift the hoop up and lower down)
We looked out the window,
And everyone sat down together( sit down, stretching your arms with the hoop forward)
Let's tilt together,
And we’ll all bend our backs( bend forward, stretching your arms with the hoop in front of you)
Let's turn the hoop to the right, turn the hoop to the left ( turns right, left with a hoop)
We don’t let go of the hoop, we crawl through the hoop (pass the hoop from top to bottom)
Let's take it with our hands and step over it with our feet.(keep your hands close and take the hoop with both hands and step over it forward and backward, raising your legs high)
We lower the hoop to the floor and we begin jumping.( jumping on two legs in a hoop and stepping over it)
4. Back massage
The rain runs on the roof - Stand behind each other like a train,
Bom! Bom! Bom! and pat each other on the back cheerful ringing roof
Bom! Bom! Bromine!
At home, at home, sit- Finger tapping
Bom! Bom! Bom! Don't go out anywhere - Bom! Bom! Bom!
Read, play - Fist pounding
Bom! Bom! Bom! And if I leave - then go for a walk - Bom! Bom! Bom!
Rain running on the roof - Stroking palms Bom! Bom! Bom! On the cheerful ringing roof Bom! Bom! Bom!
5. Water procedures(washing, pouring cool water over hands)
Complex No. 6
1. Gymnastics in bed.
I.p. - the child lies on his back, arms along the body: press his chin to his chest (without raising his head), pull his socks towards himself; stretch, aiming the top of your head in one direction, heels in the opposite direction, return to the starting position.
IP - lying on your stomach, arms up, head resting on your forehead, heels together, toes pointed out: stretch your head and arms in one direction, legs in the opposite direction, relax.
2. Self-massage to prevent colds (2-3 min.)
Educator: It snowed, but it’s a shame - We’re not ready for winter. We don’t need to catch a cold. Let’s give ourselves a massage!
(Children give themselves acupressure massage of biologically active zones to prevent colds):
The duck quacks, calling all the ducklings with him,
(Stroke your neck with your palms from top to bottom)
And the cat follows them, as if to a watering hole.
(Rub the wings of the nose with your index fingers)
The cat looks cunning and dreams of catching them!
(He strokes his forehead from the middle to his temples with his fingers)
Don't look at the ducklings -
You can't swim!
(Spread your index and middle fingers, make a “fork” and massage the points near the ear)
3. Prevention of postural disorders (2-3 min.)
- “Skier”: simulation of skiing for 1.5 minutes
- “Tree”: the legs and torso stand motionless, and the hands and fingers imitate the swaying of branches in the wind. The trees stand in the frost
Either white or blue.
- “Bird”: the arm is brought forward 45 degrees from the body, thumb down. Then it is pulled up and to the side.
Look at the trees
The bullfinches have arrived.
- “There will be firewood for the winter”: stand in pairs, holding your right hands, hide your left hand behind your back and imitate the movements of your fingers.
Sentencing:
We are now sawing the log, sawing, sawing, sawing, sawing
One-two, One-two!
There will be firewood for the winter"
4. Finger game “Snowman”
Come on my friend, be brave my friend,
Roll your snowball in the snow
(Show snowballs flying)
It will turn into a thick lump.
(Show your hands in front of you with a large lump of)
And the lump will become a Snowman.
(Put your hands on your belt, shake your head and smile)
- His smile is so bright (smile)
Two eyes, a hat, a nose... a broom...
(Use your hands to point to your eyes, head, nose, raise one hand up, spreading your fingers (“broom”)
But the sun will be a little hot -
Alas, there is no Snowman.
(Spread your arms to the sides)
5. Water procedures.(washing, pouring cool water over hands)
Complex No. 7
1. Gymnastics in bed(2-Zmin.)
I. p. - lying on your back, head, torso, legs in one straight line, arms along the body, press your chin to your chest. Socks for yourself; stretch first with one heel, then with the other; the crown of the head should tend in the opposite direction; return to the starting position.
IP - lying on your stomach, arms up. The head rests on the forehead: stretch, the top of the head tending in one direction, and with your hands press the pelvis, pulling it in the opposite direction, return to the position.
2. Corrective physical exercise. “Walk in the winter forest” to improve vision (2-3 min.)
We came to the winter forest. (Walking in circles)
There are so many miracles around here! (Spread your arms to the sides)
On the right is a birch tree in a fur coat( Move your arms to the right and look at her). - On the left the tree is looking at us(Take awayhand to the left and follow it with your gaze) - Snowflakes are spinning in the sky, ( "Flashlights" twice and look up)- They lie beautifully on the ground.( While spinning, sit down).- So the bunny galloped, he ran away from the fox ( Jumping on 2 legs in place).-This is a gray wolf prowling, he is looking for prey!( Hands on the belt, bending to the sides) - We will all hide now, then he won’t find us! (Slowly crouch down, hiding) - Only a bear sleeps in a den, so he will sleep all winter (Imitate dream)- Bullfinches are arriving, wow, they are beautiful! ( Imitate the flight of birds) - There is beauty and peace in the forest (Spread your arms to the sides) - It's just cold in winter (Wrap your arms around your shoulders)
3 . Wellness full body massage(2-3 min.) (make quick, frequent claps on the corresponding words):- To avoid yawning from boredom,
They stood up and rubbed their hands,
And then with a palm to the forehead -
Clap-clap-clap.
Are your cheeks bored too?
We can clap them too.
Come on, come on together, don’t yawn:
One-two-three-four-five.
Here's the neck. Come on, lively
Let's move on to the scruff.
And now, look,
We got to the chest.
Let's knock on it for glory:
Top, bottom, left, right.
Let's knock here and there,
And a little on the sides.
Don't get bored and don't be lazy!
We moved to the lower back.
We bend down a little and breathe evenly.
Clap as high as possible.
4. Prevention of flat feet (2-3 min.)
- Perform circular movements in one direction and the other with your big toes.
- Children must take the handkerchief from the teacher with their toes and hold it in weight.
- Children spread a handkerchief on the floor and first collect it with the fingers of their right foot and lift it, holding it with their toes; then do the same with the toes of the left foot.
5. Water procedures(washing, pouring cool water over hands)
Complex No. 8
1. Gymnastics in bed (2-3 min.)
Stretching. - I.p. - lying on your back, arms along the body. Alternately raise your right (left) hand up, stretch, release (the same alternately with your left hand, right and left leg).
Let's relax! - I.p. - lying on your stomach with support on your elbows, gently supporting your chin with your palms. Alternately bend and straighten your knees.
The children are given a riddle: He is grazing in the meadow
Eats green grass.
Just tell him: “But!”
He will carry on easily. (Horse)
2. Physical exercise “Tsok-tsok-tsok”(2-3min)
Hooves clatter loudly (Walking in place)
A horse races across the bridge (Straight canter)
Clack-clack-clack! Jumping after her
Foal and boy(Jump one after another)
Clack - the hooves of a foal ( Stomp your right foot) The click of the heel on the board is loud (Stamp your left foot) We rushed, only the floor swirled (“ Winder" by hand)Everyone had to step aside(Step back on your heels)
3. Prevention of postural disorders (2-3 min.)
- "Bud-leaf" IP - raise your arms forward. Clench your fingers into a fist - unclench the “buds” with your fists - “leaves bloom.” Raise your hands up and repeat the same thing;
- Tilts to the sides;
- “Bush tree” I.p. - standing, arms to the sides; on 1 - sit down, arms forward; 2- return to IP; 3- stand on your toes, arms up; 4- return to i. p;
- “Where is the birch, where is the rowan?” I.p. - legs are spaced shoulder-width apart, arms below are turned to the sides, arms are moved to the same side;
- “Get a twig”: high jumps with clapping overhead, alternating with walking.
4. Prevention of flat feet (2-3 min.)
- Walk on your toes, maintaining good posture.
- Walking with different positions of the feet - on the outside of the foot, with the toes together, the heels apart, with the toes widely spread.
- Walking sideways on a thick cord.
- Walk in place without lifting your toes off the floor.
5. Water procedures (washing, dousing hands with cool water)
Complex No. 9
1. Gymnastics in bed(2-3 min.)
Sipping. I.p. - lying on your back, arms along the body. Alternately raise your right (left) hand up, stretch, lower (the same thing - alternately with your left hand, right and left leg).
- “Resting” I.p. - lying on your stomach with support on your elbows, gently supporting your chin with your palms. Alternately bend and straighten your knees.
2. Prevention of postural disorders (2-3 min.)
- Let's go on a hike
How many discoveries await us! (Walking in circles)
- We follow each other, Summer and spring meadow.
We walk on our toes.( Walking on your toes with your arms up)
- We walk on our heels, so we checked our posture and brought our shoulder blades together. ( Walking on your heels with your hands behind your back)
- Motley wings flicker, butterflies fly in the field. ( Light running on your toes, making smooth swings of your arms)
- One, two, three, four, they flew and spun. (Spin on your toes in place).
- Silence surrounds
We are now out in the meadow.( walking with high knees)
- We grow, we grow, we bloom, we bloom. (Take a flower in each hand, lift them up and lower them to chest level)
- Swish the flower back and forth, do it once and do it twice. (Turns left and right with the flower moving to the side)
- You need to sit down carefully so as not to touch the flowers. (Deep squat, stretching your arms with flowers forward, put flowers in a vase)
- We quickly went down to the river, bent down and washed ourselves. (Tilts down)
- And now everyone lies down together, you need to do this with your hands. (Lying on your stomach, raise your upper body and make circular movements with your arms, as when swimming)
- We see two funny frogs jumping at the edge of the forest. Jump-jump, jump-jump,
You need to jump on your toes. ( Jumping on toes)
- Like soldiers on parade
We walk row by row.
Left - once, left - once,
Look at us all. (March step)
3. Prevention of flat feet (2-3 min.)
- Raise your legs with your knees bent, hold them suspended for a few seconds, then lower them (4-5 times)
- “Jolly legs”: put one foot forward on the heel, then on the toe and put it under the chair (4-5 times)
4. Water treatments(washing, pouring cool water over hands)
Literature:
1. Kartushina M.Yu. Green light of health. - St. Petersburg: Detstvo-press, 2005.
2. Kozyreva O.A. Therapeutic physical education for preschool children. - Moscow: Education, 2006.
3. Tulchinskaya V.D. Healthy child. - Moscow: ANMI, 1998.
4. Playful recreational gymnastics after a nap. – Preschool education. 2007.
Gymnastics for older preschoolers
Gymnastics after sleep “The Giant and the Mouse”
(with elements of breathing exercises and back massage).
Description of material: I propose the development of gymnastics after sleep for children of senior 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 “The Giant and the Mouse”.
Quiet! Quiet! Listen up guys!
There once lived a giant in the world. 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 do the exercise
- I ate a mouse! I'm 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 your 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, 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.
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
- 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.
- 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 you, (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, bend.
- “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.
- "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 3-4 WEEKS
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 hands. 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" , "cycling" , 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" .
“Ay-ay-ay! 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). A plane flies by, I was 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 slightly tilt your head 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 bent at the elbows and raised to shoulder level with 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: “Ay-ay-ay! 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" .
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" ) .
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. The 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" .
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: “Ay-ay-ay! Shame on you!” The exhalation goes away passively in the interval between inhalations, but the head does not stop in the middle.
4. "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).
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.”
I.p.: 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. Shake your 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."
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" ) .
AFTER SLEEP GYMNASTICS COMPLEX No. 1
In cribs
- « Stretch."
Stretch, return to and. p.
- "Slide" And p.: sitting, legs straight, arms supported behind.
Leaning on the hands and heels of straightened legs, lift the pelvis up, hold, return to the standing position.
- "Boat". IP: lying on your stomach, arms up.
Bend over (raise the upper and lower parts of the body), hold, return to IP.
- 4. "Wave" I. p.: kneeling, hands on the belt.
Sit to the right of the heels, hands to the left, etc., sit to the left of the heels, hands to the right, etc.
Near the cribs
- 5. "Ball" I.p.: o.s.
Jumping on two legs.
Breathing exercise
- “Let’s listen to our breathing.”
AFTER SLEEP GYMNASTICS COMPLEX No. 2
"WALK IN THE FOREST"
- In cribs
- « Stretch." IP: lying on your back, arms along the body, stretching.
- « In the summer, a forest dweller sleeps in a hanging cradle” (walnut).
I.p.: lying on your back, arms along the body.
Inhale, sit with straight legs, hands to toes, exhale, inhale, etc.
II.Near the cribs
- « Here’s a bent over Christmas tree, green needles.”
IP: standing, feet shoulder-width apart, hands below.
Inhale, exhale, bend the torso forward, inhale, etc., exhale, bend.
- « 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.
- 5. “Children in berets fell from a branch, they lost their berets” (acorns).
I.p.: o.s.. hands behind your head, inhale - rise on your toes, exhale - squat.
- “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.
III. Breathing exercise
- "The forest is noisy." I.p. - feet shoulder-width apart, arms down. Bend to the right - inhale, return to I.p. - exhale, the same to the left. Complication - the arms are extended upward when performing.
- Walking along the path of “Health”
AFTER SLEEP GYMNASTICS COMPLEX No. 3
- INcribs 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,
Keep your backs straight.
- 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).
- 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.
- IP: lying on your stomach, hands under your chin, bend over, hands to your shoulders, legs lying on the bed, hold, IP.
- IP: lying on your stomach, hands under your chin, bend over, placing emphasis on your forearms, neck stretched - inhale and exhale.
- Near the cribs
- "Clapperboard." I.p.,- kneeling, arms along the body. Inhale - spread your arms to the sides, exhale - lower them down, clap your hands, say: “Clap!” Repeat six to eight times.
III. Breathing exercise
“Let’s listen to our breathing.” I.p.: o.s., the muscles of the torso are relaxed.
In complete silence, children listen to their own breathing and determine which part of the body moves when inhaling and exhaling (stomach, chest, shoulders in waves), quiet breathing or noisy breathing.
- Walking along the path of “Health”
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