Complexes of general developmental exercises for older children. Kindergarten teachers, school teachers and educators

Complexes of general developmental exercises for older children

Ekaterina Alekyan

Complexes of general developmental exercises for older children

Complexes of general developmental exercises for older children

Morning exercises

June 1 week

1. "On the toe"

I. p.: feet shoulder-width apart, arms down. 1-head tilt to the right (left, right (left)

foot to the side on the toe, raise your right
(left)
hand to the side; 2nd. p.Pov: 6-8 times.

2. Side bends

I. p.: the same, hands to shoulders. 1-tilt to the right (left, 2nd p., 3-tilt to the right (left)

with hand, 4th. p. Rep. 4-6 times.

3. Bends down

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

4. "We play with our toes"

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

5. "Scissors"

I. p.: lying on your elbows. Straight leg cross movements.

6. "Boat"

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

7. Turns

I. p.: standing, feet shoulder-width apart, hands to shoulders. 1-turn right (left, right (left)

move your hand back, look at your palm, 2nd. p.Pov: 6-8 times.

8. Jumping

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

June 2 week

1. "Scissors in Motion"

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

2. Side bends

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

3. Lunges

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

4. "The sock is jumping"

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

6. "Sit down"

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

7. "Ring"

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

8. Jumping

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

June 3 week

1. "Behind your back"

I. p.: standing, feet shoulder-width apart, hoop grip from the sides below. 1- raise the hoop up, 2- lower it by the shoulders, 3,4- and. p.Pov: 6-7 times.

2. Side bends

I. p.: standing, feet shoulder-width apart, hoop below. 1- lift the hoop horizontally up, 2- tilt to the right (left, 3.4- etc. P.R.: 6-8 times.

3. Bends down

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

4. Squats

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

5. "Don't touch me"

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

6. "Bridge"

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

7. Turns

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

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

June 4 week

1. "On the toe"

I. p.: o. With. hands with the ball behind the head. 1- raise your hands up, look at the ball, right (left)

foot back on the toe, 2-and. p.Pov: 5-7 times.

2. Side bends

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

3. Bends down

I. p.: standing, feet wider than shoulder width, ball pressed to the chest. 1-lean down, show the ball to the neighbor behind you, 2-i. P.

Pov: 5-7 times.

4. Squats

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

5."Lift up"

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

6. "Get Up"

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

7. Leg swings

I. p.: o. With. ball in hands above head. 1- lower the ball onto the raised right (left)

knee, 2-i. p.Pov: 6-8 times.

8. Turns.

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

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

Complexes of general developmental exercises for children

preparatory group

Morning exercises

July 1 week

1. Normal walking, gymnastic step, walking in a half squat, walking in a full squat, running at an average pace.

2. Slow walking with arms raised up to restore breathing

Forming into columns in units without music

Exercises without objects

1. I. p. - basic stance, hands on the belt. 1 - hands behind the head, right (left)

foot back on toe;
2 - return to the starting position (8 times)
.

2. I. p. - stand with your feet shoulder-width apart, hands on your belt. 1 - arms to the sides; 2 - tilt down to the right (left)

leg, clap your hands behind the leg;
3 - straighten up, arms to the sides; 4 - starting position (4 times)
.

3. I. p. - stand with your feet shoulder-width apart, hands behind your head. 1 — turn to the right (left, right hand to the side; 2 — starting position (4 times in each direction)

4. I. p. - kneeling position, arms along the body. 1-2 - sit on the right (left)

on the hip, arms forward;
return to the starting position (4 times)
.

5. I. p. – kneeling position, hands pointing in front. 1 – extend the right leg up, 2 – I. p., 3 – extend the left leg up, 4 – i. P.

6. I. p. - sitting on the floor, hands supported behind. 1 - raise straight legs forward and upward - angle; 2 - return to starting position (5-6 times)

7. I. p. - basic stance, hands on the belt. Jumping on two legs - left forward, right backward, jump to change the position of the legs. Performed counting 1-8, walking and jumping again (2 times)

8. Breathing exercise . They raised their hands up and lowered them.

July 2 week

1. Walking.

2. walking with high knees ( “horses”

)

3. walking in a full squat ( “goose step”

)

4. running with jumping (children run during the first part of the music, and do 3 jumps during the second part)

Rebuild in 2 (3)

columns in links without music.

Exercises with a large diameter ball

1. I. p. - basic stance, ball in both hands below. 1 - lift the ball up; 2 — step right (left)

;
3 - put your foot down; 4 - return to the starting position (8 times)
.

2. I. p. - stand with your feet as wide as your feet, holding the ball in bent arms in front of you. 1-2 - sit down, ball forward; 3-4 - return to starting position (8 times)

3. I. p. - stand with legs apart, ball in both hands below. 1 - ball up, arms straight; 2 — turn right (left)

;
3 - straighten up, ball up; 4 - return to the starting position (4 times in each direction)
.

4. I. p - sitting, legs together, ball on feet, hands supported behind. 1-2 - raise your legs up, roll the ball onto your stomach, catch it; 3-4 - return to starting position (5-6 times)

5. I. p. - main stance, ball below. 1-2 - rising on your toes, lift the ball up; 3-4 - return to starting position (8 times)

6. Throwing the ball up and catching it, alternating with jumping

7. Jumping with a ball between your legs.

8. I. p. – basic stance, ball in both hands below. 1 – lift the ball up; 2 – lower down, 3-4 repeat 1-2.

July 3rd week

1. Walking in a column one at a time, changing the position of the hands at the teacher’s signal

2. Game exercise “Penguins”

(walking on toes, raising your arms up, walking in a half-squat, walking in a full squat)

3. running

4. breathing exercises

Walking in a column one at a time with formation of 3 columns in links (to music, walking in place

Exercises without objects

1.. I. p. - basic stance, hands on the belt. 1 - lunge to the right, hands behind the head; 2 - starting position. Same to the left (6 times)

2. I. p. - stand with legs apart, hands on the belt. 1 — tilt to the right (left)

;
2 - starting position (4 times in each direction)
.

3. I. p. - basic stance, hands on the belt. 1-2 - sit down, arms forward; 3-4 - return to starting position (8 times)

4. I. p. - kneeling position, hands on the belt. 1-2 - turn the body to the right (to the left, touch the heel of the left leg with your right hand; 3-4 - return to the starting position (4 times in each direction)

5. I. p. - basic stance, hands on the belt. On the count of 1 beat - jump on the right leg; on the second beat of music - walking, the same on the left leg. Repeat the jumps twice with a short break.

Formation in one column (to music, walking

July 4 week

1. Walking in a column one at a time

2. Walking with side steps (in both directions)

3. Gymnastic walking (toe walking)

4. Running

5. Running with the shin thrown back ( “slap your heels on the butt”

)

6. Calm walking with arm swings to restore breathing

Walking in a column with formation of 3 columns in links (to music, walking in place

Exercises with bands

1. I, p. - main stand, tapes at the bottom. 1 — tapes forward; 2 — tapes up; 3 — tapes to the sides; 4 — starting position (8 times)

2. I. p. - stand with feet shoulder-width apart, ribbons at the chest. 1 — turn to the right (left, right hand to the side; 2 — starting position (4 times in each direction)

3. I. p. - main stand, ribbons below. 1-2 - sit down, bring the ribbons forward; 3-4 - starting position (6 times)

4. I. p. - stand with feet slightly wider than shoulders, bands at the bottom. 1 — tapes to the sides; 2 — forward tilt; 3 - straighten up, arms to the sides; 4 — starting position (6 times)

5. I. p. - main stand, ribbons below. Jumping on two legs with free swings of arms

6. I. p. - main stand, ribbons below. 1-2 - put the right leg back on the toe, ribbons up; 3-4 - return to the starting position. Same with the left foot (8 times)

Formation in one column to music

August 1 week

1. Walking in a column one at a time.

2. walking, waddling from foot to foot (like bears, walking on toes (mice)

3. Walking with the knees raised high, arms bent at the elbows, forearms parallel to the floor, children hitting their knees with their palms (horses)

4. Running

Walking in a column one at a time (while walking, children take hoops, rebuilding into two (three)

columns in links

Hoop exercises

5. I. p. - main stance, hoop at the bottom. 1 - lift the hoop forward; 2 - lift the hoop up; 3 — hoop forward; 4 - return to starting position (8 times)

6. I. p. - stand with your feet shoulder-width apart, hoop on your chest, grab your hands from the sides. 1 - turn the body to the right (left, hoop to the right, arms straight; 2 - return to the starting position (6 times)

7. I. p. - basic stance, grip of hands from the sides, hoop on the chest. 1 - sit down, bring the hoop forward; 2 - return to starting position (6 times)

8. I. p. - stand with feet shoulder-width apart, hoop at the bottom. 1 - lift the hoop forward; 2 — lean forward, look “out the window”

;
3 - straighten up, hoop in front; 4 - starting position (8 times)
.

9. I. p. - basic stance near the hoop, hands freely. Jumping on two legs around a hoop in both directions, alternating with walking. Repeat 2 times.

August 2 week

1. Walking

2. walking in a column, one at a time, on heels and toes

3. Running with acceleration

4. calm walking to restore breathing

Walking in a column one by one, forming three columns in links

Exercises without objects

5.. I. p. - basic stance, arms along the body. 1 - arms to the sides; 2 - bending your arms towards your shoulders, rise onto your toes; 3 - lower your entire foot, arms to the sides; 4 - return to starting position (6 times)

6. I. p. - stand with your feet shoulder-width apart, hands on your belt. 1 - turn the body to the right (to the left, right arm to the side; 2 - return to the starting position (4 times in each direction)

7. I. p. - stand with your feet at the width of your feet, arms at the top. 1-2 - squat deeply, hands behind your head, bringing your elbows forward; 3-4 - return to starting position (6 times)

8. I. p. - stand with your feet shoulder-width apart, hands on your belt. 1 - arms to the sides; 2 — tilt to the right (left, right hand down, left hand up; 3 — straighten up, arms to the sides; 4 — starting position (4 times in each direction)

9. I. p. - basic stance, hands down. 1 - jump legs apart, arms to the sides; 2 - jump with your feet together, arms down.

10. I. p. - basic stance, hands down. 1-2 - arms through the sides up; 3-4 - return to starting position (6 times)

Formation in one column, walking

Round dance game “Twist your arms, twirl your legs”

August 3rd week

1. Walking in a column one at a time, performing hand exercises

2. Walking in a full squat

3. Walking with side steps

4. Running

5. Restoring breathing

Walking (while walking, children take blocks, form three columns in links, walk in place

Exercises with a cube

1. I. p. - leg stand at the width of the foot, cube in the right hand. 1-2 - raise your arms up through your sides, transfer the cube to your left hand; 3-4 - starting position (8 times)

2. I. p. - stand with legs apart, cube in right hand. 1 - arms to the sides; 2 - bend forward, place the cube at the toe of the left foot; 3 - straighten up, arms to the sides; 4 - bend down and take the cube in your left hand. The same with the left hand (8 times)

3. I. p. - leg stand at the width of the foot, cube in the right hand. 1 - arms to the sides 2 - sit down, cube forward, transfer to your left hand; 3 - stand up, arms to the sides, cube in your left hand, 4 return to the starting position. (4 times)

4. I. p. - kneeling, cube in right hand. 1 - turn to the right, place the cube at the toes; 2 - straighten up, hands on your waist; 3 - turn right, take the cube; 4 - return to the starting position, transfer the cube to your left hand. The same to the left (4 times each)

5. I. p. - basic stance, arms freely, cube on the floor. Jumping on the right and left leg around the cube, alternating with a short pause. Repeat 2 times.

Line up in one column, walk, while walking, children place cubes.

August 4 week

1. Walking in a column one at a time

2. Walking with side steps (in both directions)

3. Gymnastic walking (toe walking)

4. Running with acceleration

5. Slow walking with raising your arms up to restore breathing

Walking, forming three columns in links, walking in place

Exercises with dumbbells

1. I, p. - main stance, dumbbells below. 1 - dumbbells forward; 2 - dumbbells up; 3 - dumbbells to the sides; 4 — starting position (6 times)

2. I. p. - stand with feet shoulder-width apart, dumbbells at the chest. 1 - turn to the right (left, right hand to the side; 2 - starting position (8 times)

3. I. p. - main stance, dumbbells below. 1-2 - sit down, bring the dumbbells forward; 3-4 - starting position (8 times)

4. I. p. - stand with feet shoulder-width apart, dumbbells below. 1 - dumbbells to the sides; 2 — tilt forward to the left (right)

leg;
3 - straighten up, arms to the sides; 4 - starting position (4 times)
.

5. I. p. - main stance, dumbbells below. Jumping.

6. I. p. - main stance, dumbbells below. 1-2 - put your right leg back on your toes, dumbbells up; 3-4 - return to the starting position. The same with the left foot (6-8 times)

Formation in one column, walking in a column one at a time.

Airplanes

Outdoor switchgear complexes for physical education homework

Homework for physical education

COMPLEX No. 1

A set of daily morning exercises
.

Repeat each exercise 6-10 times.

1.I.P. (Starting position) - standing, arms along the body. Walk in place, speeding up, then slowing down. 1 min.

2.I.P. - standing, raise your arms up, take your leg back onto your toes - bend over - inhale, lower your arms, put your leg down - exhale.

3.I.P. - standing, arms out to the sides, circular movements of the arms in the shoulder joints back and forth, do not hold your breath.

4.I.P. – legs apart, right arm up, two bends springily to the left, change the position of the hands.

5.I.P. - standing, spread your arms to the sides - inhale, grab yourself by the shoulders - elongated exhale.

6.I.P. - standing, legs apart, hands on the waist. Lunge to the side, arms forward - exhale, return to IP - inhale.

7.I.P. - standing. Arms straight in front of you, reach your right hand with the toe of your left foot, do not bend your knees.

8.I.P. - standing, arms down. Jump your legs apart, clap your hands above your head.

9.I.P. - standing, easy running in place with transition to walking. 30 sec.

10.I.P. - standing, arms along the body, spread your arms to the sides - inhale, bend forward slightly, lower your relaxed arms and swing them - exhale.

COMPLEX No. 2

A set of exercises to form correct posture.

The exercises of this complex can be performed from 1 to 6 times a day, repeating each of them 4-5 times at a slow pace, until pain is severe (if any), with the maximum possible range of motion. At first, the tension should be from 2 to 4 seconds, gradually increase to 8-10 seconds.

.I.P. (Starting position) - legs apart, hands in front of the chest, fingers clasped. Turn your torso, head, arms to the right; then stretch your arms forward, turning your hands with your palms away from you, with a static delay to the right, exhale. Same to the left.

I.P. - the same. Hands forward, then, turning your torso and head to the right, move your right elbow back, turning your hands with your palms facing away from you. With your left hand, press your right hand with tension (while looking at your right elbow so that the neck muscles tense), exhale. Same to the left.

.Turn your torso to the right, raise your arms above your right shoulder, turning your hands with your palms facing away from you. Press your right hand with your left hand and exhale. Same to the left.

I.P. - stand with your legs apart, hands behind your head, fingers in a “lock.” Turn your torso to the left, spread your elbows, bend into a knee position, bring your elbows together, tilt your head down, press the back of your head with your hands several times. Same to the right.

.I.P. - stand with legs apart, hands down in a “lock”. Make a circle with your hands to the right, turning your hands outward. Same to the left.

.Exercises with a gymnastic stick. I.P. - legs apart, gymnast. stick below. Turning your torso to the right, extend your right arm up and to the side. Press the stick with your left hand and exhale. Same to the left.

.I.P. - legs apart, stick down, grip from above. Raise your arms up above your head, make three body tilts forward, three back, three to the right, three to the left, then three body turns to the right and three to the left. After each series of movements, exhale.

.I.P. - legs apart, stick behind the back below. Make three turns of the body to the right, pressing the stick on the left thigh. Same to the left.

IP - feet together, stick on shoulders. Make three body tilts to the right, left, forward and back, then three turns of the body to the right and left, while bending your knees. After each series of movements, exhale.

.I.P. - sitting on his heels, hands in front of him. Place your right hand over the top behind your back, and your left hand through the bottom, hands in a “lock”. Hold the pose for 5 seconds. The same thing by changing the position of the hands.

.I.P. - lying on your back, arms along the body. Slowly regroup and take a deep breath. Exhale slowly, returning to I.P.

COMPLEX No. 3

A set of exercises to develop flexibility

All exercises should be performed in order without breaks or with very short ones if you really want to take a break. Exercise No. 1: Place your feet shoulder-width apart, hands on your waist. Perform tilts left and right. 12 times. Exercise No. 2: Place your feet shoulder-width apart, hands on your waist - circular rotations with your torso. 8 times left, 8 times right.

Exercise No. 3: Place your feet together, hands on your knees - circular rotations with your knees. 8 times left, 8 times right. Exercise No. 4: Bend one leg forward, hands on the belt - circular rotations with the leg bent at the knee. 8 times with one leg, then 8 times with the other leg. Exercise No. 5: Put your feet together - bend forward. Perform 12 springy movements. Exercise No. 6: Place your feet at double shoulder width - bend forward. Perform 12 springy movements. Exercise No. 7: Lunge to the side. Shift your body weight to your right leg, extend your left leg, then change the position of your legs. 12 times. Exercise No. 8: Place your feet one and a half shoulder width apart, grab your feet with your hands, trying to squat as low as possible, straightening your back and moving your pelvis forward. Perform for 1 minute. Exercise No. 9: Get on your knees, clasp your hands. Perform squats left and right, alternately touching the floor with your buttocks. 6 times in each direction. Exercise No. 10: Sit on the floor, join your legs together and perform 12 springy forward bends. Exercise No. 11: Sit on the floor and spread your straight legs to the sides, perform springy bends forward. 12 times. Exercise No. 12: Sit on the floor, stretch your left leg, bend your right leg and move it back, bend forward. Do 12 springy bends and change legs. Exercise No. 13: Sit on the floor, weave into a “lotus” and bend forward. 12 times. Exercise No. 14: Sit on the floor, bring your feet together, then spread your legs to the sides with your elbows. 16 times. Exercise No. 15: Lie on your stomach, bend your elbows. Straighten your arms, bend your back, lift your head up. Stay in this position for 30 seconds. Exercise No. 16: Lie on your stomach, hold your feet with your hands. Bend your back, lift your head up. Stay in this position for 30 seconds. Exercise No. 17: Lie on your stomach, bend your knees. Straighten your arms, bend your back. Stay in this position for 30 seconds. Exercise No. 18: Place your feet together and bend forward. Stay in this position for 30 seconds.

COMPLEX No. 4

4. A set of exercises to develop movement coordination.

1.Standing at the mirror, hands up - inhale, lower - exhale.

2. Double hand forward, left to the side, then change hands.

3.Touch the tip of your nose with the index finger of your left hand, then with your right, with your eyes closed.

4. Hands to shoulders, right leg to the side on the toe, arms to the sides, put your foot. Then also with the right foot.

5. Rolling the ball with one foot, then the other.

6.Walking with high knees.

7. Throwing a small ball into a hoop.

8. Hit the ball into the target, first with one hand, then with the other.

9. Throwing a ball over your head while walking in a circle.

10. While standing, throw the ball up, make a full turn of the body and have time to catch the ball.

11.Arms to the sides, legs together. Stand on one leg for 5 seconds, then on the other.

12.Walking and breathing exercises.

COMPLEX No. 5

A set of general developmental exercises without subject matter.