Morning exercises - a set of exercises. Gymnastic exercises for children and adults

Which are designed to improve motor skills, as well as general health promotion. Regular exercises contribute to the development of muscle mass, improve the functioning of the respiratory system, increase the flexibility of the musculoskeletal system, and strengthen cardiac activity.

Gymnastic exercises are striking in their diversity and accessibility. They are suitable for people of all ages and fitness levels. Thanks to this, you can choose the optimal set of workouts for yourself and engage in such activities anywhere at a convenient time. Let's talk about what gymnastic exercises for children and adults exist.

Benefits and types of training

Regular activity will keep you in excellent physical shape. The main feature of gymnastic exercises is that they have an excellent tonic and training effect. Such exercises speed up metabolism, develop flexibility and mobility of joints, strengthen and increase muscle tone without overloading the body at the physical level.

Performing gymnastic exercises has a great effect on the work of all internal organs. As a result of classes, the energy reserves of the body are activated, blood circulation is stimulated, the activity of the respiratory and nervous systems of a person develops and improves. Gymnastics will help you get a charge of vivacity in the morning, and in the evening it will relieve stress and psychological tension after a hard day.

According to the structure of motor activity, health-improving gymnastic exercises are:

• general developmental;
• tonic or rhythmic;
• athletic;
• medicinal.

When compiling a set of trainings on your own, choose those elements that will help you achieve your goal from playing sports. For example, regular general developmental gymnastics improves physical fitness and has a healing effect. You can increase muscle tone and endurance with the help of athletic elements. Rhythmic activity promotes weight loss, improves physical fitness and endurance, and gives an excellent energy boost. Therapeutic gymnastic exercises will help correct posture, restore flexibility and joint mobility. Let's talk about each type in more detail.

General developmental gymnastics

The largest and most popular group of exercises are general strengthening (basic) gymnastic elements. They are used to improve performance, improve and maintain physical fitness, improve human health. As a result of regular training, blood circulation is activated, the work of the respiratory system is stimulated, and the psycho-emotional background is stabilized. By doing such gymnastics regularly, you will significantly strengthen muscle mass, increase the tone of the whole body.

General developmental gymnastic exercises are performed without objects or using various sports equipment. There are many options for such workouts with a ball, rope, hoop, sticks, wall bars or a bench. They are widely used as a warm-up before more intense physical activity. Performing general developmental exercises does not require special training or sports skills, unlike other types of gymnastics, such as rhythmic or athletic. These elements have proven to be the main means for maintaining the performance of older people.

A set of exercises without objects

General developmental gymnastics without the use of objects is a convenient training option. You will not need any sports equipment to complete this program. You can practice both at home and outdoors. The entire load in these exercises is for the light of your own weight. It is recommended to perform the program at least 3-4 times a week, gradually increasing the load.

Consider a set of gymnastic exercises.

1. Strengthening the muscles of the hands.

Training is performed while standing, feet shoulder-width apart, shoulders straightened, shoulder blades brought together, back straight. We do 5 variants of hand swings 2-3 sets of 20 times: through the sides up, lifting in front of us, cross swings at chest level, wheel back and forth. These exercises perfectly develop the shoulder girdle, increase joint flexibility, relieve tension from the upper back, and improve posture.

2. Training of the muscles of the body.

We turn to exercises for the muscles of the abdomen and back - tilts and turns of the body from a standing position. Hands on the belt, feet shoulder width apart, back straight. We perform 2-3 sets of 20 times: tilting forward and backward, left and right, circular movements of the body. Breathing is even and calm.

Such gymnastic exercises for the spine strengthen the muscular corset well, restoring the flexibility and mobility of the ligaments and joints. Remember to control your sensations during training. If any discomfort occurs in the spine, reduce the amplitude of rotation or reduce the number of repetitions, up to the complete cessation of the session.

3.Strengthening leg muscles.

The final part of the complex is exercises for the muscles of the lower extremities. From a standing position, we perform 2-3 sets of 10-15 times: deep squats, raising the knees to the chest, swings and lunges forward with alternating legs. These exercises improve blood circulation in the lower extremities, increase the tone of the muscles of the thighs and buttocks, and are an excellent prevention of venous insufficiency.

If it is difficult for you at the initial stage to perform the exercises in the indicated volume, reduce the number of repetitions to an acceptable level. With regular training, you will quickly achieve these indicators.

Exercises with a gymnastic stick

Training with a gymnastic stick helps to perfectly work out the shoulders, arms and back, and has a beneficial effect on strengthening the muscles of the body and lower body. Regular general developmental exercises with this projectile allow you to restore the mobility of ligaments and joints, improve plasticity, and help relieve stress after sedentary work.

We offer you effective exercises with a gymnastic stick:

• Working out the shoulder girdle and legs. We hold the projectile with a direct grip at chest level, feet shoulder-width apart, knees slightly bent, keep our back straight. The exercise consists of 2 cycles: inhale - raise the stick up, exhale - start the projectile behind the head, lowering it as close to the shoulder blades as possible; inhale - the stick goes up, exhale - lower your hands to chest level, while crouching.
• Development of the flexibility of the joints of the hands. We hold the gymnastic stick in front of us at chest level. We make circular movements at the maximum amplitude, first from ourselves, then towards ourselves.
• Spinal twist. We fix the stick on the bend of the elbows behind the back, legs shoulder-width apart, feet firmly pressed to the floor. We make rotational movements of the body in different directions. During the exercise, try to keep the body strictly vertical, without taking your feet off the floor, your chin is raised, your chest is straightened. Body movements are performed only due to the muscles of the back and abdomen.

For training, you will need a stick 120 cm long. We do each gymnastic exercise 2-3 sets 20-30 times at a moderate pace. In the future, gradually increase the number of sets and repetitions. These simple but effective gymnastic elements are easy to perform at home. Exercising every day for only 10-20 minutes, you will quickly achieve flexibility and plasticity throughout the body.

Exercises with a gymnastic roller

The gymnastic roller is an effective sports equipment. Regular workouts perfectly work out the muscles of the upper shoulder girdle, back muscles, abs, and legs. Simple at first glance, gymnastic elements give a tremendous load on almost the entire body.

Consider exercises with a gymnastic roller:

• Stretching. We kneel down, we hold the roller in front of us. On the exhale, we begin to roll the projectile forward until the chest touches the knees, on the inhale we return back.
• Training of the press and oblique abdominal muscles. We are on our knees, we hold the roller in front of us. As you exhale, roll the projectile away from you, lowering your chest to the floor as much as possible, but without touching it. On the inhale we come back. We make three options for movement: straight, right, left.
• Working out the muscles of the body. We lie down on our stomach, hands with a roller are extended in front of us, we rest our toes on the floor. While inhaling, we pull the roller towards us, bending in the lower back, while exhaling we return to the starting point.

The number of approaches is determined based on the current physical form. If you are just starting to train, then do 1-2 sets of 15-20 times. In the future, it is recommended to bring the intensity of the load to a maximum, increasing the number of repetitions and approaches. Giving such classes for 20-30 minutes a day, you will significantly improve your physical fitness.

Exercises with a gymnastic bench

General developmental exercises using a bench train balance, a sense of balance, improve coordination. This projectile can be used not only to develop the vestibular apparatus, but also to develop strength and endurance. By regularly performing various exercises on the gymnastic bench, you will quickly achieve good physical results.

Use this projectile as a jump obstacle, push-up support, or leg raises to work the major muscle groups in your body. Walking with a different step option (attached, cross, on toes) perfectly develops a sense of balance. If you play sports with a partner, then organize a small joint duel, standing on a gymnastic bench. This will help you not only diversify your workout, but also give a good load on all muscle groups.

General developmental gymnastics for children

Active outdoor activities strengthen the respiratory and cardiovascular system of the baby, increase immunity, harden the child's body. Regular exercise will help the child develop perfectly at the physical level. When choosing types of activity from a wide arsenal of general developmental gymnastics for children, pay attention to the balance of the load.

• gymnastic exercises for the back, contributing to the formation of correct posture;
• dance elements that help the development of plasticity and a sense of rhythm;
• acrobatic exercises that improve flexibility;
• cardio training to increase endurance;
• game elements for developing concentration and focus.

A varied gymnastic program is the key to the full development of your baby on a physical and psychological level. If you have the opportunity, then do it with your child. Then you will show by your own example that physical education is an important part of life, which should be given maximum attention.

Rhythmic gymnastics for weight loss

Rhythmic gymnastics is a great way to improve physical fitness, get rid of extra pounds, and activate the work of the whole organism. Regular exercise with energetic music, combined with dietary nutrition, will give you a slender figure and a wonderful charge of vivacity. Performing gymnastic exercises for weight loss 3-4 times a week for 30-45 minutes, you will get rid of excess weight, increase muscle tone, and improve body shape.

The training complex should include a warm-up, exercises for different muscle groups, stretching to musical accompaniment, which will set the desired pace of intensity. As a warm-up, any physical elements with an aerobic effect, for example, step or dance movements to energetic music, are suitable. The main part is gymnastic training for problem areas at a moderate pace: squats, walking in place, cycling, swinging legs, lifting the body, working with dumbbells. Stretch to relaxing music.

Athletic gymnastics

Exercises using various weights are called athletic gymnastics. It perfectly develops physical parameters, trains strength and endurance, forms a beautiful body silhouette. As sports equipment, weights, a bar with removable disks, rubber bands, expanders, and block training complexes are used. Gymnastic exercises with weights are popular among both sports fans and professional athletes. Availability and a wide range of workouts allow you to choose a program for any level of physical development.

Conclusion

General developmental gymnastics is recommended not only at home or in the gym, but also while walking in the fresh air. Regular exercise will help you maintain good physical shape, be in good shape and in a great mood. It is enough to give such training for half an hour a day to achieve good results.

Want to lose weight and think how to start exercising at home ? Or do you want to improve your physical fitness and have a more athletic and toned body? We offer you a ready-made home workout plan for beginners with visual illustrations of exercises and a schedule that will help you lose weight and get rid of problem areas.

Home workout for beginners: general rules

At home, you can organize quite effective workouts for weight loss, and for this you will not need special equipment and even any fitness experience. If you choose an affordable exercise program and exercise regularly, you can achieve results even if you have never exercised before. We offer you ready plan circuit home workout for beginners, with which you will get rid of excess weight and improve the quality of the body.

Benefits of this home workout for beginners:

• training will help you lose weight and tighten your body;
• the lesson is suitable for beginners and those who have not trained for a long time;
• with this program, you can start training at home;
• the program includes exercises for all major muscle groups;
• they will help you strengthen your muscles and get rid of problem areas;
• most of the proposed exercises are low-impact;
• you will need a minimum inventory.

Before going directly to the list of exercises, be sure to read the recommendations and rules that will allow you to train efficiently and effectively.

Rules for training at home for beginners:

1. Start this home workout for beginners with a warm up and finish with a full body stretch. Recommended to see:

2. Always keep busy in sneakers; you can’t train at home barefoot if you don’t want to get joint problems.

3. Try not to eat at least an hour before training, otherwise digestive problems may occur. Half an hour after training, eat protein + carbohydrates (for example, 150 g of cottage cheese + fruit).

4. Drink a glass of water 20 minutes before training and drink water in small sips every 10 minutes during the session. Drink a glass of water after your workout.

5. Suggested workout for beginners consists of two rounds 6 exercises in each round. Each round is repeated in 2 rounds. If you find it difficult to endure a workout from start to finish, you can take a 5-minute rest between rounds or shorten the duration of the program.

6. This workout for beginners involves the use of a timer. (each exercise is performed for 30 seconds) . But if you are uncomfortable with this format, you can perform exercises on the account: 15-20 repetitions of each exercise.

7. There are exercises in this program that involve performing on different sides: first on the right, then on the left (eg, lunges, leg raises, hip adduction) . We recommend dividing the execution into 2 circles, i.e. in the first circle you perform exercises on one side, in the second circle - on the other side. But if you want to make your workout harder and longer, you can do exercises on both sides in each round.

8. The duration of this workout at home for beginners is 20-25 minutes(excluding warm-up and cool-down). You can always adjust the training time to your liking by adding or decreasing the number of laps. Stop and stop exercising if you feel dizzy, weak, or have heart pain.

9. Some exercises for beginners will require dumbbells. If you do not have them, you can use plastic water bottles (1-1.5 liters) or do exercises without additional weight. If in some exercises you, on the contrary, do not have enough load, you can use dumbbells, leg weights or an expander.

10. This set of workouts for beginners split into 3 days. You can train 3-5 times a week depending on your goals and capabilities - just alternate 3 ready-made plans with each other. After 3-4 weeks of exercise, it is desirable to increase the time of exercise (refer to your abilities) .

Workout for beginners at home for weight loss: exercise plan

So, we offer you a workout at home for beginners, which is performed on a circular basis. Perform sequentially the proposed exercises for the specified time, the exercises are performed in one approach with a little rest between sets. By alternating cardio and strength training, you will increase your heart rate and burn more calories, as well as tone your muscles. If you want to monitor your heart rate and calories burned per session, you can purchase a heart rate monitor.

How to do the workout:

• we perform each exercise for 30 seconds;
• break after each exercise 15 seconds (can be increased to 30 seconds if you have a weak heart or low stamina);
• each round is repeated in 2 circles;
• rest 1 minute between rounds, 2 minutes between rounds;
• if you feel uncomfortable doing an exercise, then replace or skip it.

Beginner Workout: Day 1

First round:

(for cardio, abdomen and arms)

2. Squat with calf raise (for legs, buttocks and arms)

3. Dumbbell press (for arms and shoulders)

(for buttocks and abdomen)

(for abdomen and legs)

Second round:

(for cardio and toning the whole body)

(for the waist and legs area)

3. Breeding hands with dumbbells lying down (for chest and arms)

(for legs and buttocks)

(for cardio and abdomen)

6. Static bar

Beginner Workout: Day 2

First round:

(for cardio and legs)

(for hands)

(for cardio and toning the whole body)

(for stomach and back)

(for abdomen and legs)

6. Elbow plank static (for arms, shoulders, stomach and back)

Second round:

(for cardio and legs)

(for hands)

(for legs and buttocks)

(for cardio and toning the whole body)

(for legs and buttocks)

(for stomach and back)

Beginner Workout: Day 3

First round:

1. Walking with an overlap of the lower leg(for cardio and toning the whole body)

( for arms, abdomen and legs)

(for legs and buttocks)

( for cardio, abdomen and buttocks)

(for chest and arms)

(for the abdomen and waist area)

Second round:

(for cardio and toning the whole body)

(for back and chest)

(for cardio and legs)

(for stomach)

(for legs and buttocks)

(for legs and buttocks)

PerGIFsThanksyoutube channels: mfit, Linda Wooldridge, Live Fit Girl, Jessica Valant Pilates, FitnessType.

Workouts for Beginners: Top 7 Videos

If you are planning to use ready-made programs, then we offer you a selection of great videos for beginners that you can start practicing at home with.

1. Low Impact Cardio (Low impact cardio workout without jumping for 25 minutes)

Some parents consider exercise superfluous (“why - there is physical education at school!”), Others do not have extra 15-20 minutes for children, “because it’s work!”. And only a few mothers and fathers understand the importance of exercise for the child, and specifically get up in the morning half an hour early in order to have time to cheer up with the child and prepare the body for the school / work day.

If your kids sleep in class and constantly shirk PE, this guide is for you!

When is it better to do exercises for a younger student - how to prepare for gymnastics?

Man by nature must move a lot. No wonder they say that movement is life. The less the child moves, lying all his free time near the TV and the more health problems he gets.

Children's specialists are sounding the alarm and reminding parents that the children's body should actively move at least 10 hours a week, and for younger students this minimum increases to 3 hours a day. Moreover, it is desirable that this happens in the fresh air.

Naturally, parents have too little time, but still allocating 20 minutes in the morning and 20 minutes in the evening for exercise is not so difficult.

Video: Gymnastics for primary school children

What does charging give?

• Prevention of obesity.
• Prevention of problems of the cardiovascular system, musculoskeletal system, and so on.
• Elimination of nervous tension.
• The return of the body to normal.
• An increase in mood is a psychological setting for a good day and a charge of vivacity in the morning.
• Full awakening (the child will come to class with a more “fresh” head).
• Activation of metabolism.
• etc.

How to prepare a child for charging?

Of course, it is difficult to get a child out of bed ahead of time - especially "for some kind of exercise." This wonderful habit needs to be instilled gradually.

As you know, it takes about 15-30 days of regularly repeated actions to establish a habit. That is, after 2-3 weeks of such classes, your child will already be drawn to them.

Without a mood - nowhere. Therefore, the most important thing in the formation of this habit is to tune in and.

In addition, it is important that the exercises for the child change periodically (children at this age get tired of the same type of training too quickly).

And do not forget to praise the child and in every possible way encourage any physical activity.

Video: Morning exercises. Charging for children

15 best exercises for children 7-10 years old - correct posture and increase muscle tone with a daily set of exercises!

If you do not have the opportunity to go out into the fresh air to recharge, then open the window in the room - training should not take place in a stuffy room.

So, to your attention - 15 exercises for younger students

The first 5 exercises are for warming up the muscles. It is absolutely impossible to do complex exercises immediately after sleep.

1. We take a deep breath and rise on our toes. We pull the handles up as high as possible, as if trying to reach the ceiling. We go down to the full stop and exhale. The number of approaches is 10.
2. Tilt your head to the left, return to the starting position for a couple of seconds and then tilt your head to the right . Next, we make circular movements with the head - to the right side, then to the left. Run time - 2 minutes.
3. Now shoulders and arms. Alternately raise one shoulder, then the other, then both at once. Next, we make swings up with our hands - in turn, then with the left, then with the right hand. Then circular movements with the hands, as when swimming - first breaststroke, then crawl. We try to do the exercises as slowly as possible.
   
4. We rest our hands on our sides and do inclinations - left, right, then forward and back. 5 times - in each direction.
5. We walk in place for 2-3 minutes, raising our knees as high as possible . Next, we jump 5 times on the left leg, then 5 times on the right, then 5 times on both, and then jumps with a turn of 180 degrees.
6. We stretch our hands forward, interlace our fingers in a lock and stretch forward - as far as possible . Then, without losing the lock, we lower our hands down and try to reach the floor with our palms. Well, we finish the exercise, trying to reach the ceiling with clasped hands.
   
7. We do squats. Conditions: keep the back straight, legs shoulder-width apart, hands can be clasped behind the head in a lock or pulled forward. The number of repetitions is 10-15.
8. We do push-ups. Boys do push-ups, of course, from the floor, but for girls, the task can be simplified - you can do push-ups from a chair or sofa. The number of repetitions is from 3-5.
9. Boat. We lie down on the tummy, stretch our arms forward and slightly up (we lift the bow of the boat), and also the legs - we connect them together, lift up the “stern of the boat”. We bend the back as hard as possible. The execution time is 2-3 minutes.
10. Bridge. We lie down on the floor (children who can descend onto the bridge from a standing position descend directly from it), rest our feet and palms on the floor and, straightening our arms with legs, bend our back in an arc. The execution time is 2-3 minutes.
11. We sit down on the floor and spread our legs to the sides. We alternately stretch our hands to the toes of the left foot, then to the toes of the right. It is important to touch the leg with the stomach so that the body lies with the leg - parallel to the floor.
12. Bend the left leg at the knee and lift it up, clap your hands under it . Then repeat with the right leg. Next, raise the outstretched left leg as high as possible up (at least 90 degrees relative to the floor) and again clap your hands under it. Repeat for the right leg.
    
13. Martin. We spread our arms to the sides, take the left leg back and, slightly tilting the body forward, freeze in the swallow position for 1-2 minutes. It is important that the body at this moment is parallel to the floor. Next, repeat the exercise, changing the leg.
14. We clamp an ordinary ball between the knees, straighten our shoulders, rest our hands on the belt. Now slowly squat down, keeping your back straight and the ball between your knees. The number of repetitions is 10-12.
15. We rest our hands on the floor and “hover” above it in the “push-up” position. And now slowly with the help of hands we “go” to a vertical position. We rest a little in the “ostrich” position and “stomp” with our hands forward to the original position. We go back and forth with our hands 10-12 times.

We finish the exercises with a simple exercise for relaxation: we stretch out “at attention” while inhaling, straining all the muscles - for 5-10 seconds. Then we sharply relax on the command “at ease”, exhaling. We repeat the exercise 3 times.

Motivation for a younger student to perform a daily gymnastics complex at home - useful tips for parents

It is difficult even for an adult to force himself to do exercises in the morning, let alone children - you need to try hard to accustom a child to this useful ritual. There is no need for motivation here.

Where to look for this motivation, and how to lure a child to exercise so that the child is happy with it?

• The main rule is to do exercises together! Well, if dad categorically refuses, then mom should definitely participate in this process.
• We turn on cheerful and cheerful music. Doing exercises in silence is boring even for an adult. Let the child choose the music!
• We are looking for an incentive in each case. For example, a beautiful toned figure to the envy of everyone can become an incentive for a girl, and a muscle relief that he can be proud of can become an incentive for a boy. No less incentive will be weight loss if the child is overweight.
• Looking for someone to imitate. We do not create idols (!), but we are looking for a role model. Naturally, we are looking for him not among bloggers and bloggers with beautiful bodies and emptiness in their heads, but among athletes or heroes of films / films that the child loves.
• Charging is needed to become stronger. And you need to be strong (strong) to protect your younger brother (sister).
• In addition to 5 exercises for warming up the muscles, you need to choose another 5-7 exercises for direct charging. More for this age is not needed, and the training itself should take no more than 20 minutes (twice a day). But it is important to regularly change the set of exercises so that the child does not get bored! Therefore, immediately make a large list of exercises, from which you will pull out 5-7 new ones for every 2-3 days.
• We talk more often with the child on the topic of health : why exercise is so important, what it gives, what happens to the body without physical activity, and so on. We are looking for thematic films and cartoons that we watch, of course, with the child. We often watch films in which young athletes achieve success - often such films become powerful motivators for a child to go into the world of sports.
• Arrange a sports corner for your child in the room . Let him have personal bars and rings, a Swedish machine, a fitball, a horizontal bar, children's dumbbells and other equipment. For each month of training, make a trip to the trampoline center, play rock climbing or other sports attraction.
• Use your own cravings to encourage your child to exercise. . For example, if a child loves a ball, consider a set of exercises with the ball. He loves uneven bars - do exercises on the children's sports ground. Etc.

Video: Fun exercise for a child

Remember that it is impossible to drive a child to exercise, as to hard labor. It is important that he wants to work with you. Therefore, first of all, we demonstrate the importance of charging by our own example.

Children at this age already think and analyze perfectly, and if you constantly lie on the couch, growing your belly, then you simply cannot force your child to study - a personal example is more effective than all other methods.

The result is not taken from nowhere, an indicator of even the slightest progress of a gymnast is a long and painstaking work both in the gym and outside it. As at school, the teacher gives homework assignments, so our coach gives exercises for repetition at home. Homework should not take a lot of time. 40-45 minutes is the maximum. It is very important to start your workout with a warm-up. It is better to spend more time warming up the ligaments and joints than to immediately sit down on the twine. From such activities, unfortunately, there will be no sense. So, how to do rhythmic gymnastics at home for beginner athletes? We'll figure out.

Warm-up for children at home

Children who go to classes at the Balance school should know what exercise and how to do it, because the trainer not only shows, but also in theory talks about the correct execution of the exercise. You should start training with simple exercises that help prepare the body for stress. Such exercises are exits to the half-toes, squats, various inclinations (to the right, to the left, back). You should also sit on your toes before starting gymnastic exercises, so that the girl remembers that there are fingers on her feet that cannot be relaxed even for a second during class. After a mini warm-up, you can start training.

The main part of children's gymnastics at home

Preparing children's exercises

The first exercise should continue warming up the muscles, and it is best if it is a crease. The fold is done with straight knees and a straight back. Ideally, the stomach should lie on the hips. When performing this exercise, the popliteal ligaments are stretched, which will further affect the stretching of the longitudinal twine (front leg). After the fold, the butterfly exercise follows. During the “butterfly”, both the inguinal ligaments and part of the back of the thigh are stretched. The heels are pressed to the priest as much as possible, the stomach lies on the feet, and the knees on the floor. The exercise also prepares the gymnast for the split stretch. Stretches the front surface of the thigh exercise "chicken". When performing this exercise, keep your knees together, and press your back firmly to the floor.

The next exercise for warming up and stretching the ligaments can be the “frog”, during which the groins are stretched and the legs are prepared for stretching into transverse twine. It is important that the knees and butt are on the same line. When the “frog” is more or less mastered, you can add alternately straightening the legs (half-transverse twine). There is also one line between the legs.

When the legs are warmed up, you need to stretch your back. Warm up with simple exercises. For example, "cat". After the cat, lying on your stomach, bend back and in. With a quality exercise, socks should reach the eyes, and even the chin. But we should not forget about physiology. Unfortunately, not everyone can make such a deep “ring”, so it is important to do everything carefully, to the best of your ability, without injuring your back, because the spine is our everything. After the "ring" you can make a "basket". Exercise not only develops the flexibility of the back, but also develops the shoulder joints.

Basic exercises for homework

After stretching, you need to start exercises that require muscle tension. These are swaps for the press and back. For the youngest beginner gymnasts, the corner will be an exercise for the press. Sitting on the priest, raise your legs with your toes to the ceiling and fix this position for at least 10 counts. For the back muscles, you should do a boat: simultaneous raising of arms and legs from the floor. The higher the better. Fixing also at least 10 accounts.

After these simple exercises for the press and back, you need to make a bridge. Here you should make sure that the fingers are directed to the heels, and the elbows do not look in different directions. The main task in the bridge is to tear your head off the floor as high as possible. The main task of the gymnastic bridge is to bring the fingers to the heels as close as possible (to touch).

The next exercise will be a birch. Such a seemingly unpretentious exercise, often causes difficulties. Children often cannot find a balance. This exercise allows you to feel your body in space and strengthen the muscle corset.

We finish the workout with twines. We pull the twine in one line and sit on the floor with two legs, and not a booty (raising the front leg and the heel of the back look at the ceiling). It is very important to pull the twine at the very end of the load. After the splits, you can stand in the heron (on one leg) or jump, not forgetting to stretch your legs.

When a person begins to accustom his body to a certain sport, he is forced to endure psychological and physical stress. This is due to drastic changes in the regime of the day, the work of the body and an increase in physical activity. In order not to harm your own health and very quickly get used to regular physical activity, you need to start playing sports with a specially designed set of exercises that can be performed at home and without much effort.

Where to begin

Before you start physical activities, you need to determine your main goals. So, gymnastics for weight loss or to keep fit is different from therapeutic exercises. Accordingly, classes will be held in different forms.

It is best to start the exercises with the help of a specialist. The trainer will be able to adequately assess the state of the body, the level of physical fitness, compare all the external parameters and be able to develop a suitable complex that will help to get the desired result in a short time without negative consequences. If this is not possible or there is simply not enough time to visit the gym, you can use a special gymnastics program for beginners at home.

Important nuances:

1. Gymnastics classes should be regular (about 2-4 times a week) and last at least 30 minutes. Only in such conditions can you quickly accustom your body to stress and achieve changes in appearance.
2. Do not forget also about the water regime. Do not eat anything 40 minutes before the start of the workout. During gymnastics, especially in the initial stages, it is necessary to constantly drink water in small sips so as not to disturb the water regime.
3. Be sure to stretch your body before starting classes. The warm-up should take no more than 10 minutes, but during this time you need to warm up all muscle groups as much as possible. A standard warm-up includes tilting the head, torso, rotation of the shoulders and hands, warming up the knees and feet. Then it is recommended to make several dynamic jumps with a spread of arms and legs to the sides. This will help to finally warm up the body and prepare it for the next stages of gymnastics.

Basic exercises

Gymnastics for beginners has a number of basic effective exercises that are suitable both for losing weight and for maintaining muscle tone.

Lunges

This exercise engages your abs and glutes, is great for shaping your shape, and helps you quickly burn fat in your thighs. It is very difficult for beginners to perform this movement correctly, so they need to use a support. With your left hand, you need to take hold of the back of the chair and make 15 lunges forward with your right foot. Then change arms and legs. 2 weeks after the start of classes, you can increase the number of lunges or perform them without the help of a chair.

slopes

Tilts are an easy exercise that will “hone” the waist and make the stomach flat. However, if done incorrectly, bending can be very dangerous for the back. To avoid danger, it is worth performing the exercise only on warm muscles, and the movements themselves should be smooth, slow and not causing pain. At the initial stages of gymnastics, you can perform slopes only by holding the support with the opposite hand. Usually movements are performed 10-15 times on each side.

Squats

Holding hands on the support, it is necessary to squat on each leg 20 times. Movements should be shallow and unsharp. This exercise tightens the hips and buttocks. With it, you can correct these zones. A month after the start of the exercises, you need to start doing squats without support.

Push ups

Push-ups are the main exercise of any gymnastics for beginners. In this case, you should lean on your knees and not widely spaced hands. Push-ups should be shallow and slow. You need to perform 7-10 push-ups for an effective result without much physical effort.

Knee lift

Having completed all the basic gymnastics exercises for beginners, you need to correctly complete the workout. One of the most effective movements is walking with raising the knees to the level of the arms extended parallel to the floor. This will bring the muscles into tone and once again stretch the whole body well.

At the end of any gymnastics, it is advisable to perform a couple of stretching exercises. First you need to stretch your arms to both sides and reach for them with your whole body. Then you need to alternately pull both legs to the chest. After that, it is recommended to sit on the floor and stretch to straight legs, stretching your back and arms.

Important: during stretching, it is imperative to ensure that the back is as even as possible, and the stomach is pulled in. Failure to follow this rule may result in injury or simply nullify all efforts.