In this material, we will look at gymnastic exercises that children are 10 years old can perform at home.
The content of the article
In a healthy body - a healthy mind, and this spirit must begin to develop from childhood. Scientists have proven that the performance of physical exercises involves children to show volitional efforts, develop perseverance.
The kids acquire a useful skill to the daily execution of training. The main principle of charging is its regularity. The defeats, made friends with the morning gymnast, arises a feeling of vigor, an emotional rise comes. Extremely significant physical training for adolescents and young children, whose skeleton is still not firmly formed.
The body grows and develops, children need to spill their energy somewhere, the best solution is to send it to the right direction. Do not forget that the children's body should be in active action for at least 10 hours a week, and for more young, this rate increases and represents at least 11 hours a day. Preferred in the fresh air.
How to interest the child with gymnastics?
Just - Start your morning not with coffee, but with joint gymnastics. Show the baby, on the personal example of how important physical training is. Children, like a sponge, absorb the information, they are very curious and attentive to small things. Explain that taking horizontal position on the sofa or setting up pants in front of the computer, TV or with a telephone - not the best leisure.
Ingretten baby
Sweet the body after night sleep and give a new one, the morning gymnastics will help the fruitful day. But remember that the child may lose all interest from the monograph. So interest a child with interesting gymnastics - A variety of exercises in bright costumes.
Why do you need gymnastics for children 10 years old?
Specialists in the field of psychology argue that according to medical research, children aged 10-12 years have physical activity decreases almost twice. We instill love for physical activity in a child from the small years so that he is aware of the importance and benefit of sports in his life.
The advantages of gymnastics for children are 10 years old and its impact not only at the children's body, but also for adult, obvious:
- Physical classes in the morning facilitate awakening, and raise the productivity of the upcoming educational process. The departure for several days from the workout mode can provoke drowsiness and carelessness of a schoolboy. It is no wonder that it will "fly in the clouds", misses important information or the "pair".
- A child who complies with physical exertion is characterized by increased immunity. Good immunity - a guarantee of health.
- Morning gymnastics for children 10 years It is a big plus. It will improve blood circulation, which will give an activation signal to all the systems of the body, encourages and focus on classes.
- Physical preparation temper, man becomes more active and stress-resistant. Children covered by everyday routine are subject to stress and depression, especially during the cold season.
- Morning gymnastics disciplines the child at 10 years. If the child will observe the mode and after awakening to start a warm-up - this is an important factor on the way to adulthood, where there is little "want" and a lot "need."
Useful to do in the morning
And in conclusion, many parents are confident that their baby is quite active and there is no particular need to give time to gymnastics. But few are aware that schoolchildren are about 75% of the daytime spend in a larger state. Because of this, exchange processes are violated, painful sensations appear in the back and the posture is worse. Even if you grow a little fidget, do not forget to give time to physical exercises.
A big plus will be exercised outdoors. If takay is not foreseen, pre-air the room, and at the time of the workout, leave an open window.
In order to prevent the child's bad well-being and any kind of complications, you should not feed the child before starting workout. It is better to postpone food. It is possible to eat and cheered after charging, you can fresh juice or a glass of yogurt or milk. Not earlier than in 20 minutes. After exercise, you can proceed to a dense breakfast.
Where to start gymnastics for children 10 years old: useful exercises
Connect 10-year-old child to the process of drawing up a list for gymnastics, look at what are classes, choose which you like and your child.
- Show his creative skills and with the help of multi-colored markers (markers or pencils), give a rainbow mood, each of the colors will correspond to the day of the week.
- Do not forget about music, it will improve the mood and task the rhythm of your movements.
- Provide a choice of a child in any aspects of preparation, it will attend it even more.
The initial stage is a warm-up. The first few exercises will be for the preparation and heating of the muscles. When inhaling, climb on the socks and stretch up, on the exhalation - we go down on the heel.
After the warm-up, go to the exercises
Now step bypass will pass in all parts of the body:
- Tilt head: Look in different directions alternately, then up - down. Repeat every movement 10 times.
Slopes
- Rotation heads in a circle clockwise and against, in such a way to relax the muscles of the head and neck. The duration of the exercise is 1-2 minutes.
- We raise my shoulders, and the beginning is then both (each approach 10 times), smoothly and slowly go to the "swim" raise your hands up then right, then left hand.
- Raise the right hand upward, the left remains parallel to the body and vice versa. We produce mugs forward - back stretch after them. Thus, knead the arms and shoulders, we strengthen the posture.
Mahi.
- Hands on the belt and recreate the movement of the pendulum, tilting the body in different directions 5 times in each.
- Legs on the width of the shoulders, hands parallel to the floor and make spring tilts touching with the right hand of the left leg and vice versa. Duration of exercise for a couple of minutes.
- We present that we are bunned and jumping on the lawn, add one more foot jumping. Total number of jumps 15.
- The back is kept smoothly, the legs together - pass to the squats. The number of repetitions is 10-15 times.
- An important exercise especially for boys - push-ups, girls are not particularly necessary to fulfill, but there is an opportunity to simplify it, making it standing near the wall. Let's start from 2-3 times.
Push ups
- All the favorite and simple exercise - "bike". Lying on the back with raised legs imitate a ride by bike.
- Walk around the room raising high knees as an heron. Periodically silence on one leg.
- The bridge is performed from the position of lying, the hands are assigned to the shoulders and rely on the palm. Raising the back up thus creating an arc. Excellent exercise for back and legs.
Bridge
- Martin. We become directly, we break your hands on the parties, we go forward and at the same time raise the stretched and tense leg. We remain in this position at least 10 seconds.
- Stretching. We sit on the floor, how wide we will drag the straight legs, with a straight back, we perform slopes to one leg, then to the other. The number of flexions of 5.
- Stand straight, legs together. We make a deep breath and raise your hands up, while we assign the leg back. In exhalation, we take a starting position. Streams alternate. We repeat the lifts 10 times.
We will finish everything in fact, where they started - they will pull out several times and put in order breathing. Try not to give too long loads, the total time of gym for children is 10 years old - 10-15 minutes. Immediately after graduation, it is necessary to take a shower in hygienic purposes to put the body in order, clean it from sweat.
Gymnastics for children 10 years old: exercises with ball
In order for your child to do not bother more often, change the exercise complex, experiment, add different sports equipment, translate some exercises in the game form. Below we are collaborating examples of exercises with the ball.
We make gymnastic exercises with a ball with 10 years old at the wall, moving away from her for a short distance.
1. Throwing the ball into the wall. Try not to let him touch the floor.
2. The essence of the next exercise - after throwing the ball after the first touch of the floor.
3. Riding the ball into the wall. Make a turnover of 360 degrees before its contact with the floor.
4. Throw the ball up, your task is to clap your hands and have time to catch him up to fall.
5. Standing back to the wall, throw it over the head, after turning, pick up the ball.
6. The ball is kept in his hands above his head, legs on the width of the shoulders. Clearing forward to put the ball to the legs, breaking down put your hands on the belt, repeat the tilt, pick up the ball from the floor and occupy the starting position.
7. Hold the back smoothly, we remove your hands on the waist and with a compressed ball between the knees start squats.
8. We accept the position of lying, hands parallel to the body, the ball clamp feet. Exhausting legs with a ball into a vertical position, after with breath we accept the original position.
Exercise with the ball
Be sure to review the thematic programs, cartoons with the child. Find among characters or athletes an example for imitation, but do not create an idol out of it. Make it with cinematography, make an emphasis on filmmakers, where teenagers athletes passing the thorny path achieve success.
His personal sports corner for the kid, given his addiction to various sports feet. Do not forget about the system of rewards, every month for the fruitful work on yourself, choose with him at the sports ground, game centers or other sports attractions.
About small workouts should not be forgotten on the school. For the babies of elementary school, in the course of classes, it is necessary to organize so-called physical attacks. In this way, you can pick up the defortion, torsion torso and limb, toning muscles. In order to avoid the spread of various viruses and infections, the room in which children are recommended to be regularly ventilated.
Sports - a great way to improve your health. Choosing a section for sports at that age, it is necessary to take into account the preferences of a small athlete. It is also necessary to visit trial training, for more accurate definition of interests, and in order to accurately understand where the child will be happy to return.
For a ten-year-old child, a restriction for visiting any sports sections can only be from the side of health. For your calm before training, consult your pediatrician doctor. Universal sections that are suitable for both the girl and a boy - swimming, athletics, tennis and others. Girls are closer to the dike dancing different directions, gymnastics, skates. The boys are located to the struggle, run, cycling, football and other team games.
Scientists have been proven, then children who lack parental attention and love, feel unnecessary and sick 3 times more than happy. Love your children and be happy.