In any school, in addition to accurate and humanitarian subjects, there is physical education. Like it or not, without sports, no child can develop fully and become a beautiful and healthy adult. The set of physical education exercises offered at the school is aimed at developing all muscle groups. The load may increase as children grow older, but the principle of operation will be the same.
Why is it worth listening to a teacher?
For many children, the complex of general developmental exercises in physical education seems to be hard labor. Especially girls often do not want to follow the instructions of the teacher and complete each task with minimal impact. If your child falls into this category, we recommend that you initially speak with your daughter. Explain to the girl that sport is the basis of a beautiful figure, and the sooner she starts working on herself, the healthier, more beautiful and more perfect she will be in the future. Once you reach a compromise, for a practical homework, take the usual school exercise routine. As a rule, in educational institutions such lessons are held twice a week. You can set aside two more days for classes at home. In order to captivate the child, turn on the music, arrange small competitions, reward for success. Soon you will notice that the girl is happy to wait for the day when the schedule will be “Physra”.
Clothing also matters
Before we present you a set of exercises for a physical education lesson at home, we will pay attention to what clothes the child will be engaged in. Firstly, the suit should be comfortable. Before buying, ask the child to raise his arms, legs, bend down - the seams should not constrain movements. The second aspect is the material. Synthetics should be a maximum of 5 percent. Thirdly, choose a sports uniform depending on the season. For winter, it should be pants and a sweatshirt, and in spring and early autumn you need to do in a T-shirt and shorts. After you have stood all the technical moments, do not forget about aesthetics. It is important that the child likes the form, especially if you have a girl. She should be suitable for color, silhouette, length and width. Then she will be happy to change clothes before each physical education class.
Why are complexes being developed for schools?
As a rule, the classes in each school are made up of children whose physical and mental abilities are at approximately the same level. Then a set of general developmental exercises in physical education is selected, where the degree of load varies depending on the age of the team members. The exercises themselves remain the same (sometimes new ones are added), only the standards increase. Also note that a set of exercises in physical education does not require prior preparation. But in the future, with its regular implementation, it will be easier for a person (in particular, a child) to master martial arts, gymnastics, dancing , swimming and other more serious sports.
We start by warming up
It is necessary to warm up the whole body before you begin to perform any set of exercises. Physical warm-up starts with turns and tilts of the head. So we knead the neck muscles. Then the swings are performed with arms and legs. It is also important to develop the hip part of the body. To do this, bends forward and bends backward. Finish the workout by rolling from socks to heels. Some teachers also use walking and running on the spot to warm up.
Cardio load at school
Today, this term is most often found in fitness centers, but we completely forgot that it was in the school gym that we were taught the basics of this science. Any school complex of physical education exercises should make the child’s heart beat faster, which, in turn, will accelerate blood circulation, therefore, improve the condition of the whole organism. How are our children offered to perform cardio loading? Very simple! The first is running. We can talk about long crosses (in the summer), about shuttle races, about running short distances at speed and much more. The second way to make your heart beat faster is to jump rope. As a rule, students jump under the timer, and in a minute you need to have time to do from 50 to 90 jumps. The jump rope is followed by long and high jumps .
Strength load for muscle growth
The most difficult thing for young students is the implementation of strength exercises, especially if they do not undergo parallel training in special sections. And most adults will immediately remember this set of exercises in physical education. The table below shows us how to influence a specific muscle group, maximally pumping it and straining. These are the programs that fitness and weight loss experts offer. And if weights are added to the implementation of such standard exercises, then this will already be bodybuilding.
Strength exercises| Chest and shoulders | Push-ups, girls can perform on bent knees |
| Top press | Raising shoulders from a prone position, knees bent |
| Lower press | Raising straight legs from a prone position |
| Back of the thigh and buttocks | Lift the pelvis from a prone position, while knees are bent |
| Front thigh | Squats and lunges forward |
Stretching is an important thing for boys and girls
Alas, the majority of modern schoolchildren cannot boast of the ability to sit on the twine, stand on the bridge and literally fold in half. Therefore, in the general developmental program there is a special complex of gymnastic exercises in physical education. Of course, each student will not be able to teach each student all the tricks of stretching, but will be able to slightly increase the degree of plasticity of children. To do this, the following exercises are performed in the lessons:
- Flip-flops. You need to do them back and forth, double, triple.
- After somersault it is necessary to sit on a half-twine. The leg that is behind should be twisted and straightened at the knee.
- The bridge from a prone position.
- Butterfly. If the child is not able to lower his knees low enough, the teacher may exert slight pressure for a better result.
- Flexion. From a sitting position, the child tilts the torso and stretches his palms to the feet.
Combining different categories
Often, exercises that involve stretching and working on the muscles are taken as an accelerated and more effective training program. Performing them is very simple. And now some of them, which most often children perform in schools, we will consider:
- Pulling up. The shoulder muscles are pumped, the wrists are strengthened, while the back is stretched.
- Exercises on the bars. Then the children perform somersaults, sit on a half-twine, maintain balance, depicting a swallow. At the same time, it is important to maintain the center of gravity and keep the arms and legs behind the bars.
- Walking with lunges. In this case, we combine strength training and cardio exercise . The muscles of the thighs and buttocks are pumped up, while the heartbeat and breathing become more frequent.