General development exercises without objects General development exercises with flags General development exercises with a hoop General development exercises with cubes General development exercises with a ball General development exercises in motion Exercises on the gymnastic wallGeneral development exercises with weightsGeneral development exercises with a stickEnglish gymnastic exercises

COMPLEXES OF PHYSICAL EXERCISES

SMG1-4 gradeComplex 1

1. I. p. - o. with., at the expense of 1 - 2 - 3 - 4 hands to the sides, up, forward, down. 4 times 2. I. p. - legs apart, arms to the sides. / - bend forward, clap palms behind the left knee, exhale; 2 - and. n., inhale; 3 - bend forward, clap behind the right knee, exhale; 4 - and. n., inhale. 4 times 3. I. p. - the same. / - hands on the belt, turn to the right; 2 - and. P.; 3 - 4 - the same to the left. 4 times 4. I. p. - about. sec., I - sit down, hands on knees, exhale; 2 - and. P.; 3 - sit down, clasp your knees with your hands, exhale; 4 - and. p., inhale 4 times. 5. I. p. - lying on his back, arms along the body. / - raise the legs bent at the knees; 2 - straighten; 3 - bend; 4 - and. item 4 times 6. I. p. - lying on the back, legs bent at the knees, raise. / - 4 - circular movements of the legs forward ("bicycle"); 5-8 - the same, rotating your legs towards yourself. 3 times 7. I. p. - lying on your back, put your palms on your stomach in the hypochondrium. / - 3 - exhale, lightly pressing the palms on the stomach; 4 - pause; 5 - 7 - inhale, protruding the stomach; 7 - pause. 38. I. p. - legs apart, hands on the belt, / - tilt to the left, arms 2- / - the same to the right. 4 times 9. //. by. sec., hands on the belt, raise the right leg, bent at the knee; 2 - and. P.; 3-4 - the same with the other leg. 4 times 10. I. p. - about. from. / - bend forward, relax the muscles of the arms; 2 - straighten up, arms up; 3 - bend forward, relaxing the muscles, “drop” your arms, let them swing freely; 4 - and. n. 4 times.

General development exercises with flags

1. I. p. - o. with., hands with flags at the bottom. 1-2-3 arms to the sides, up, forward; 4 - and. p. 4 times. 2. I. p. - o. with., hands with flags to the sides. 1 - lunge right forward, put flags on the knee; 2 - and. P.; 3-4 the same with the other leg. 6 times 3. I. p. - legs - apart, hands with flags up. 1 - bend forward, hands with flags down, exhale; 2 - and. n., inhale. 6 times 4. I. p. - o. with., hands with flags down. / - sit down, arms forward; 2nd. p. 6-8 times. 5. I. p. - legs apart, arms with flags forward. / - turn left, left hand with a flag to the side, look at the flag; 2 and. p. - the same in the other direction. 6 times 6. I. p. - o. from. 1 - step left forward, hands with flags forward and up, bend; 2 - and. P.; 3-4 - the same with the other leg. 6 times 7. I. p. - legs apart, arms with flags to the sides. / - swing the left leg forward, hands with flags down; 2 - and. P.; 3-4 - the same with the other leg. 6 times 8. I. p. - sitting legs apart, hands with flags up. / - tilt forward, touch the flags of the left leg; 2 - and. P.; 3 - the same for the other leg. 6 times 9. I. p. - lying on your back, hands with flags to the sides. / - raise the left leg forward, touch the toe with flags; 2 - and. P.; 3-4 - the same with the other leg. 6 times 10. I. p. - about. with., hands with flags at the bottom. / - left hand to the side; 2 - right hand to the side; 3 - left hand down; 4 - right hand down. 4-6 times.

Complex 3

General developmental exercises with a hoop

1. I. p.-o. with., keep the hoop below, / - raise the hoop forward, look into it; 2 and. p. 6-8 times 2. I. p. - legs apart, hold the hoop at the chest with bent arms. 1 - turn left, straighten your arms, take the hoop to the left; 2 - and. P.; 3-4 - the same in the other direction. 6-8 times 3. I. p. - legs apart, leave the hoop in front of you. / - tilt forward, put the hoop on the floor, exhale; 2-straighten up, inhale; 3 - tilt forward, take the hoop; 4 and. para 6-8 para. 4. I. p. - o. with., keep the hoop below, from the inside. 1 - on / on the heels, hoop up; 2 - lower the hoop behind the back; 3 - drink 4 - and. p. 6-8 times. 5. I. p. - o. with., keep the hoop in front. / - lowering the hoop down and back, step over with the left foot inside the hoop; 2 - step over with the right; 8 - lowering the hoop down and forward, step back from the hoop with the left foot; 4 - the same right. 4-6 times 6. I. p, - legs apart, hoop up. / - tilt to the left; 2 - and. P.; 3-4 - the same to the right. 6 times 7. I. p. - legs apart, hold the hoop behind your back in lowered hands. 1 - bend forward, bending, take the hoop back; 2 and. item 6 times 8. I. p. - o. from. in the center of the hoop lying on the floor. 1 - sit down, take the hoop with both hands, exhale; 2 - stand up, lift the hoop with both hands, inhale; 3 - sit down, put the hoop; 4 - and. p. 6-8 times 9. I. p. - o. with., hands with a hoop forward. / - swing with the left leg, touch the hoop; 2 - and. P.; 3-4 with the right foot. 6-8 times 10. I. p. - o. with., the hoop vertically on the floor, hands with a grip on top, keep your hands close. 1 - swing the left leg back, bend; 2 - and. P.; 3-4 is the same with the right foot. 6-8 times 11. I. p. - lying on the floor, the hoop on the floor behind the head, hold with both hands. / - raise straight legs and the hoop forward, touch the top of the hoop; 2-3 - hold; 4 - and. p. 6 - 8 times 12. I. p. - lying on the floor, hold the hoop in front with bent arms. / -2 - raise the hoop, stick out the stomach forward, inhale; 3-4 and. n. - pull the stomach into yourself, exhale. 3-5 times.

Complex 4

General development exercises with a large ball

1. I. p.-o. with., the ball in the hands. / - raise the ball over your head, stretch, inhale; 2nd. n., exhale; 3-raise the ball. up, inhale; 4 - and. n., exhale. 6 times 2. I. p. - the same. / - sit down, arms forward, inhale; 2 - and. p. 8-10 times. 3. I. p. - legs apart, hands with the ball forward. / - left turn; 2 - and. P.; 3-4 - turn right, and. p. 6-8 times. 4. I. p. - legs apart, hands with the ball up. 1 - tilt to the left; 2 and. P.; 3-4 - the same to the right. 6-8 times 5. I. p. - the same. / - raise the bent left leg, touch KOL1CH1.-1 with the ball, exhale; 2 - and. p., inhale; 3-4 the same with the other leg. 6-8 p. d! 6. I. p. - lying on your back, hands with the ball forward. / - raise your left leg, touch the ball; 2 - and. P.; 3-4 - the same with the other leg. 8-10 times 7. I. p. - sitting on the floor, legs crossed, hold the ball with both hands. 1-4 - roll the ball around you with a turn to the left; 5-8 ~ the same in the other direction. 4-6 times 8. I. p. - lying on your back, hands with the ball up, press the ball to the floor, bend your knees. / - raise the pelvis; 2 - lower; 3 - hands with the ball forward, raise straight legs forward, touch the ball; 4 - and. p. 4-8 times 9. I. p. - lying on your back, keep the ball on your stomach. / -2 - exhale, press the ball on the stomach; 3-4 - inhale. 3-5 times 10. I. p. - lying on his stomach, hands with the ball up. / -2 - bend, taking the hands with the ball and legs back; 3-4 - and, p. 6 - 8 times. 11. I. p. - kneeling, hands with the ball down. / - sit on your heels, hands with the ball forward; 2- and. p. 6-8 times 12. I. p. - legs apart, hands with the ball forward. / - tilt forward, roll the ball around the left leg; 2nd. P.; 3-4 - the same around the right leg. 6-8 times 13. I. p. - o. with., hold the ball with both hands at the waist. Jumping on both legs (like balls). Walking in place (10-15 s), lower your hands with the ball (15-20 s). 2-3 times. 14. Breathing and relaxation exercises.

Complex 5

General developmental exercises with cubes

1. I. p. - legs apart, cube to the left hand below, / - hands up, pass the cube to the right hand; 2 - and. n., a cube in the right hand; 3-4 - the same with the other hand. 6 times 2. I. p. - o. with., hands with a cube forward. 1 - turn to the left, take the left hand with the cube to the side; 2 - and. P.; 3-4 - the same in the other direction. 6 times 3. I. p. - legs apart, hands with a cube up. / - tilt forward, put the cube on the floor; 2 - and. P.; 3 - tilt forward, take a cube; 4 - and. item 4; I. p. - o. with., hands to the sides, a cube in the left hand. / - sit down, pass the cube behind the back to the right hand; 2 - and. P.; 3-4 - the same in the other direction. 6-8 times 5. I. “.- legs apart, a cube in the left hand below. 1-2 - bend forward, arms down, exhale; 3-4 - arms to the sides, inhale. 3-4 times 6. I. p. - sitting on the floor, put the cube at the left knee. / -2 - raise your legs and move them to the left behind the cube; 3-4 - the same to the right. 6 times 7. I. p. - lying on the floor, arms to the sides, a cube in his left hand. / - raise your legs, pass the cube under your feet to your right hand; 2 and. P.; 3-4 - the same in the other direction. 6-8 times 8. I. p. - sitting on the floor, keep the cube with the feet of straight legs. 1-2 - bending your legs, pull the cube towards you; 3-4 - and. p. 6-8 times 9. I. p. - lying on the floor, put the cube on the stomach. 1-2 - pulling the stomach in, lower the cube, exhale; 3-4 - lifting the cube, inhale. 3-4 times 10. Place the cube on the floor. And, p.- o. with., hands on the belt. 4 jumps around the cube on both feet, 4 steps in place. 8-10 times 11. Walking in place and breathing exercises.

Complex 6

General developmental exercises without objects

1. I. p. - o. sec., arms bent in front of the chest. / - arms to the sides, bend; 2 - and. p. 6-8 times 2. I. p. - legs apart, hands on the belt. 1- tilt to the left; 2 - and. P.; 3-4 the same to the right. 6-8 times 3. I. p. - the same. 1 - bend forward, touch the left toe with your hands, exhale; 2 - and. p., inhale; 3-4 - the same to the right leg. 6-8 times 4. I. p.-o. with., hands on the belt. 1 - sit down, arms forward, exhale; 2 - and. item 8 times 5. I. p. - legs apart, hands behind the head. / - left turn; 2 - and. P.; 3-4 - the same to the right. 8 times 6. I. p. - o. with., arms to the sides. 1 - swing the left leg forward, clap under it; 2 - and. P.; 3-4 - the same with the right leg. 7. I. p.-legs apart. / -2 - hands down and cross-shake with relaxed hands, exhale fully; 3-4 - hands through the sides up, deep breath. 3-4 times. 8. I. p. - sitting on the floor. 1 - turn to the left, bend your arms behind your head; 2 - and. P.; 3-4 - the same to the right. 6-8 times 9. I. p. - lying on your back, hands behind your head. / - raise your left leg forward; 2 and. P.; 3-4 - the same with the left leg; 5 - press both legs forward; 6 - and. P.; 7-8 - the same. 4 times 10. I. p. - kneeling in support. / - bend your back, raise your head, look up, bend your back, lower your head. 8 times 11. I. p. - kneeling, hands on the belt. / - sit on the left thigh (to the left of the feet on the floor); 2 and. P.; 3-4 - the same to the right. 4-6 p. '13.12. I. p.-o. with., hands on the belt. 1-4 - 4 jumps on two legs; 5-8 - 4th place. 4-6 times. Go for walking in place. Slowing down the pace, 3-4 breathing exercises.

Complex 7

General developmental exercises without objects

1. I. p. - o. from. / - take the left leg back to the toe, arms up, bend over, look at the arms; 2 and. P.; 3-4 - the same with the right leg. 8 times 2. I. p. - o. with., hands in front of the chest. / - turn to the left, arms to the sides; 2 - and. P.; 3-4 - the same to the right. 8 times 3. I. p. - legs apart, hands behind the head. / - tilt forward, touch the floor with your hands; 2 - and. item 8 times 4. And, p.- o. with., hands up: "mill" - alternately circles with hands forward. 8-10 times 5. I. p. - o. from. / -2 - hands through the sides down, exhale; 3-4 - rise on toes, hands up through the sides, inhale. 3-4 times 6. I. p. - lying on your back: "bike" - alternately bend and unbend your legs forward. 6-8 times. Rest, hands on stomach. / -2 - deep exhalation, pressing with palms on the stomach; 4 - protruding the stomach forward, inhale. 3-4 times. Repeat exercise "bicycle". 7. I. p. - the same. / - bend your knees, wrap your arms around them, press your head against your knees, exhale; 2 and. n., inhale. 6 times 8. I. p. - sitting on the floor, arms crossed on the chest. Lie on your back and then sit down again. The pace is arbitrary. 4-6 times 9. I. p. - sitting on the floor, arms to the sides. / - bend your legs, grab your knees with your hands and pull them to your chest, exhale; 2 - and. p. 4-6 times 10. I. p. - legs apart, hands on the belt. 1 - tilt to the left, left leg to the side on the toe; 2 and. P.; 3-4 - the same to the right; 5 - swing with the left leg, arms to the sides; 6 - and. P.; 7-8 - the same with the right foot. 6 times 11. I. p. - o. with., hands on the belt. Jumps: 4 on the left, 4 on the right, 4 on both legs; 4 steps in place. 3 times 12. Breathing exercises.

Complex 8

1. I. p. - legs apart, the ball in the left hand. 1 - rise on your toes, hands up through the sides, pass the ball over your head to your right hand; 2 - and. //., the ball is in the right hand; 3-4 - the same with the other hand. 8 times 2. I. p. - legs apart, hands with the ball forward. 1- turn to the left, take the hand with the ball to the side; 2 - and. etc., pass the ball to the right hand; 3-4 - turn to the other side. 8 times 3. I. p. - legs 5-10 cm wide, feet parallel, hands with a ball below. 1 - sit down, arms forward; 2 - and. p. 6 - 8 times. 4. I. p.-o. with., the ball is in the left hand, / - hit the ball on the floor; 2 - catch with both hands; 3-4 - the same with the right hand. 8-10 times 5. I. p. - the same, hit the ball on the floor, clap in the palm of your hand in front of you, catch the ball with two bunches. 6-8 fr. h.

5-7 grades

Complex 1

General developmental exercises without objects

1. I. p. - sitting on a gymnastic bench, hands on knees. 1 - hands forward, fingers apart; 2 - clench your fingers into a fist; 3 - unclench your fingers; 4 - and. p. 4 times. 2. The same, but also. p. - hands up. 3 times 3. I. p. - the same. / - turn to the right, arms to the sides; 2 - and. P.; 3 - the same in the other direction; 4 - and. p. 3 times in each direction. 4. I. p. - the same. / - 2-3 - exhale with pronunciation u, reduce shoulders, tilt your head; 4 - pause; 5-6 - deep breath, straighten your shoulders. 2-3 times. 5. I. p. - hands on the belt. / - tilt back; 2 - and ‘p .; 3-. lean forward; 4 - and. n. 2 times. 6. I. p. - sitting on a bench, legs straight, hands on knees. 1-4 - circular movements of the feet to the right; 5-8 - the same to the left. 4 slots to each side 7. I. p.-o. from. / - hands forward; 2 - up; 3 - to the sides; 4 - and. p. 4 times. 8. Ya. L. - o. with., hands on the belt. / - raise the right leg bent at the knee; 2 and. P.; 3-4 - the same with the other leg. 4 times 9. I. p. - left hand on the chest, right on the stomach in the hypochondrium. / -3 - deep exhalation (the right hand presses on the abdomen); 4 - pause; 5-6-deep breath. 2-3 times 10. I. p. - hands on the belt. / - stand on your toes; 2-half-squat, back straight; 3 - stand on your toes; 4 - and. p. 4 times 11. I. p. - lying on your back, arms along the body. / - bend your legs; 2 - straighten; 3 - and. p. 4 times. 12. I. p. - the same. Imitation of leg movements, as in crawl swimming on the back (10-15 s). 13. I. p. - the same. / -3 - exhale; 4 - pause; 5-6 - inhale. 3 times. 14. I. p. - standing with your back against the wall, heels, buttocks, shoulder blades, the back of the head touch the wall, check the correct posture. 1-2 - step forward; 3-4 - relax the muscles; 5-6 - take the correct posture; 7-5 - step back, check the correct posture. 4 times 15. I. p. - the same. / - hands to the side; 2 - up; 3 - forward; 4 - and. p. 3 times. 16. And, p.-o. from. / - bend forward, relax the muscles of the arms; 2 - straighten up, arms up; 3 - relaxing the muscles, "drop" your arms, let them swing freely; 4 - and. n. 4 times.

Complex 2

General developmental exercises in motion

1. For each step, hands forward, up, to the sides, down; 4 regular steps, etc. 4 times. 2. / -2 - sit down, hands forward; 3 - hold, back straight; 4 - stand up, 4 normal steps, etc. 5 times 3. 1 - right step; 2 - attach the left; 3-4 - forward bend; 4 normal steps, etc. 5 times 4. / - right step; 2 - put the left, hands on the belt; 3- tilt to the right; 4 - and. P.; 5-tilt to the left; 6 - and. P.; 7 - stand on tiptoes, arms to the sides; 8 - about. from. and so on 4 times. 5. 1-3 - 3 steps from the right; 4 - put the left, hands on the belt; 5 - raise the right leg bent at the knee; 6 - straighten; 7 - bend; 5 - omit. 4 times with each leg 6. 4 steps on toes, hands up, 4 normal steps, etc. (30 sec).

Complex 3

General developmental exercises

1. I. p. - formation in a column of four in ranks, hands on the shoulders of neighbors, at the extreme - a free hand on the belt. / - left leg back; 2 - and. P.; 3 - the same right; 4 - and. P.; 5-6 - slope; 7-8 - and. item 6 times 2. I. p. - the same. / -2 - sit down; 3-4 - stand up; 5 - left leg forward; 6 - and. P.; 7 - the same right; 8th. item 6 times 3. I. p. - the same. 1-3 - three springy forward bends; 4- and. P.; 5 - swing the left leg back; 6 - and. P.; 7 - the same right; 8 - and. item 6 times 4. I. p. - the same. 1-2 - step left back, stand on the left knee; 3-4 - tilts back; 5-6 - straighten up; 7-8 - stand up, put your left foot. The same right. 4 times 5. I. p. - in a column one by one, hands on the shoulders of those in front, at the guide's hands on the belt. / - step left to the left; 2 - tilt to the right; 3 - straighten up; 4 - and. n. The same right. 5 times. 6. I. p. - the same. / -2 - turn of the body to the right, right arm up; 3-4 - tilt forward, reach the floor with your right hand; 5-6 - straighten up, right hand up; 7-8 and. p. The same to the left. 5 times 7. Running in pairs (15 s - running, 15 s - walking normally). 3 times 8. Walking in pairs: for 8 counts with a regular step, for the next 8 counts - with drill, etc. Complex 4 General developmental exercises 1. I. p. - yoga stand apart, bench between the legs, calculation for the first or second. / - hands to the side; 2 - behind the head; 3 - tilt to the right; 4 - straighten up; 5 - tilt to the left; 6 - straighten up; 7- arms to the sides; 8 - hands down. The first numbers perform the exercise to the right, the second to the left. 5-6 times 2. I. p. - the same, hands to shoulders. / -2 - hands up; 3-4 - tilt to the left leg; 5-6 - straighten up, arms up; 7-8- and. p. The first numbers perform the exercise to the left, the second to the right. 3. I. p. - the first and second numbers are staggered facing the bench, hands on the belt, right straight leg on the bench. / -2 - bend the leg (lunge position), grab the far edge of the bench with your hands, touch the knee with your chest; 3-4 - straighten the leg, return to and. n. The same with the other leg. 4-6 times each. 4. I. p. - sitting longitudinally, legs straight, heels on the floor, grip on the back edge of the bench. 1-2 - bend over, the emphasis is lying behind and, keeping straight legs, touch the floor with the toes; 3-4 - and. p. 6-7 times. 5. I. “.- the same, but the grip on the front edge of the bench. / -2 - tilt back; 3-4 - and. p. 4 times. 6. I. p. - o. from. facing the bench. / -2 - sit down, leaning with straight arms on the bench (crouching emphasis); 3 - left leg back to toe; 4 - right leg back on the toe - lying down; 5-6 - alternately putting the legs, return to the support squatting; 7-8 - get up - and. p. 4 times 7. And the item is the same. 1-2 - stepping with your left foot, stand on the bench and put your right foot; 3-4 - return to and. P.; 5-8 - the same, but with the right leg. Five times.

Complex 5

Complex 6

Up;

Complex 7

(sandbag, weight up to 250 g)Formation in two lines. 1. From about. from. toss high and catch the bag. 5-7 times 2. Walking on all fours with a bag on the back (8-10 m). 3. Sitting on the floor, raise and lower the sandbag, grabbing it with your feet. 7-9 times 4. Sitting on your heels, bend forward, push the bag far forward, then take it out and pull it towards you. 5-7 times 5. Crawling on bellies to the bag (distance up to 5 m). 2-3 times 6. Sitting on the floor, tightly clasp the bag with your feet, describe with your feet a large circle, rotated to the left. 3-5 times 7. Sitting on the floor, throw a sandbag at a target (a hoop, a corridor marked on the floor, etc.). 3-5 times 8. Lying on your back, hands up, a bag in your hands, head between your hands, roll to your side, to your stomach, to the other side and again to your back (roll should start from the hips). 3 times 9. Rest (30 s), breathing exercises. 10. Sitting on the floor, the bag is clamped by the feet, raise and lower your legs. 10-15 times 11. Sitting, legs crossed, stand up, holding the bag on your head. 3-5 times.

8-9 grade

Complex 1

Exercises on the gymnastic wall

1. I. p. - legs apart, back to the wall, grip on top wider at head level. / -2 - standing on socks, straighten your arms, bend; 3-4 - and. n. 3-5 times. 2. I. p. - the same, but the bottom grip is wider. / -2 - tilt forward, bending, pressing the pelvis against the wall; 3-4 - straightening, bend over, without lifting the heels and without bending the legs. 3. I. p. - with the right side to the wall, at a distance of half a step, with the left bent hand grip the crossbar above the head. / -2 - bending to the side (from the wall), unbending the left arm, right below; 3-4 - and. p. The same, left side. 3-5 times in each direction 4. And - p. - back to the wall, grip from above at head level. / -2- hanging crouching, the back touches the wall; 3-4 - and. p. 7-9 times 5. Climbing the gymnastic wall. I. p. - emphasis standing on the bottom rail, grip on the rail at waist level, arms straight. / - pull up, grab hands; 2 - step over one rail with your feet; 3 - straighten arms and legs, etc. Climb 4-6 slats, going down, perform movements in the reverse order. 2-3 times.

Complex 2

General developmental exercises with a volleyball ball

1. And, p.- o. with., the ball in front of the chest. 1- throw the ball up with two hands; 2 - catch. 4 times 2. I. p. - the ball in the right hand at the shoulder. / - throw the ball Up;2-catch with two hands; 3 - throw the ball with the left hand from the shoulder; 4 - catch with both hands. 4 times 3. I. p. - ball in front of the chest, / - tilt forward, touch the floor with the ball; 2 - and. p. 4 ra: .. 14. I. p. - the same. / - throw the ball up; 2 - catch with two hands behind the back; 3 - throw the ball forward over the head; 4 - catch with both hands. 3 times 5. I. p. - ball in arms outstretched forward. / -2 - sit down slowly; 3-4 - get up slowly. 3-4 times 6. I. p. - ball over head, feet shoulder-width apart. / - tilt to the right; 2 and. P.; 3 - tilt to the left; 4 - and. p. 4 times 7. Formation in two lines, facing each other, distance 5 m. Throwing the ball with two hands from the chest. 3 times 8. I. p. - then. Throwing the ball to each other with two hands from behind the head. 3 times 9. Rolling the ball to each other while sitting 10. I. p. - o. from. 1 - arms to the sides; 2-straining the muscles, arms forward, clench fingers into fists; 3 - reduce muscle tension (hands get heavy); 4 - relaxing the muscles, "drop" your arms. 6 times. After two lessons, increase the dosage of each exercise by one repetition. From lesson 31 after exercise 9, include the following: lying on your back, raising and lowering straight legs with a ball sandwiched between your feet. 6-12 times; lying on your stomach, rolling the ball to each other with two hands. After passing the ball, hands up, head, shoulders and torso are raised 4-10 times.

Complex 3

General developmental exercises with weights

(sandbag, weight up to 250 g) Formation in two lines. 1. From about. from. toss high and catch the bag. 5-7 times 2. Walking on all fours with a bag on the back (8-10 m). 3. Sitting on the floor, raise and lower the sandbag, grabbing it with your feet. 7-9 times 4. Sitting on your heels, bend forward, push the bag far forward, then take it out and pull it towards you. 5-7 times 5. Crawling on bellies to the bag (distance up to 5 m). 2-3 times 6. Sitting on the floor, tightly clasp the bag with your feet, describe with your feet a large circle, rotated to the left. 3-5 times 7. Sitting on the floor, throw a sandbag at the target (hoop, corridor marked on the floor, etc.). 3-5 times 8. Lying on your back, hands up, a bag in your hands, head between your hands, roll to your side, to your stomach, to the other side and again to your back (roll should start from the hips). 3 times 9. Rest (30 s), breathing exercises. 10. Sitting on the floor, the bag is clamped by the feet, raise and lower your legs. 10-15 times 11. Sitting, legs crossed, stand up, holding the bag on your head. 3-5 times 12. I. p. - the same. 1 - raise your arms forward; 2-3 - gradually relaxing, put on the hips; 4 - and. p. 4-6 times. 13. I. p. - the same. 1-2 - tensely contract the muscles of the legs; 3-4 - relax. 4-6 times.

Complex 2

General developmental exercises without objects in motion

1. Walking with arms backward. I. p. - o. with., arms to the sides. / -2 - two movements with hands back, hands at shoulder level, do not relax; 3-4 - 2 normal steps, breathing is even. 8-10 times 2. Leaning forward. I. p. - o. with., ^ hands on the belt. 1-2 - step forward and put your foot; 3 - bend forward, arms to the sides, do not lower your head; 4 - and. p. 10-12 times. 3. Squats. I. p. - the same. 1-2 - sit down, hands behind your back, back straight; 5-4 - stand up; 5-8 - 3 steps forward and and. p. 8-12 times. 4. Breathing exercises. 4 steps - exhale, lean forward slightly, arms down; 2 steps - pause; 2 steps - exhale, arms down and to the sides. 3-4 times. 5. Swing your foot forward. I. p. - o. from. / -2 - 2 steps forward; 3-swing left forward, arms - right forward, left to the side; 4 - and. P.; 5-8 - the same with the right leg. 8-12 times 6. Swing your leg back. I. p. - o. from. / -4 - 3 steps forward and put your foot; 5 - swing left back, arms up; 6 - and. P.; 7-8 - the same with the right foot. 8-10 times 7. Toe walking. / -4 - 4 steps on toes, hands up; 5-8-4 regular, hands on the belt. 8-12 times 8. Jumping forward. I. p. - o. with., hands on the belt. / -2 - jump on the left; 3-4 - jump on the right; 5 - 8 - 4 steps forward. 8-12 times 9. Walking, breathing exercises and relaxation (1 min).

Complex 4

General developmental exercises with medicine ball (weight 1-2 kg)

1. I. p. - ball at the bottom. / - the ball on the chest; 2-3 - stand on your toes, ball up; 4 - and. n. Do not hold your breath. 4-8 times 2. I. p. - the ball on the chest. 1 - ball forward; 2 - tilt, ball touching the floor; 3 - straighten up, ball forward; 4 and. p. 6-8 times. 3. I. p. - the ball is below, the arms are slightly bent. 1-2 - pass the ball with the left hand to the right, passing it behind the body, and accept and. P.; 3-4 - the same in the other direction. 8-10 times 4. Breathing exercise, ball on the floor 5. I. p. - the ball behind the head. / - sit down, - ball forward; 2 - and. P.; 3 - bending tilt, ball up; 4 and. p. 6-8 times. 6. I. p. - gray, hands behind, the ball is clamped by the ankle joints. / - bend your legs; 2 - straighten (higher); 3-4 - slowly lower; 5-3- rest. 8-12 times 7. I. p. - lying on his stomach, arms bent, hands one on top of the other under the chin, the ball is clamped by the ankle joints. / - bend your legs; 2 - and. P.; 3-4 - rest; 5- lift the ball with straight legs; 6 - and. P.; 7-5-rest. 6-10 times 8. And, p. - the ball is on the head, hands support the ball. / -4 - slowly sink into gray, legs crossed; 5-8 - and. p. 4-8 times. Try to support the ball with your hands less, if possible, do not support the ball. 9. I. p. - stand facing the ball lying on the floor. / - jump legs apart over the ball; 2 - turn around. 12-16 times 10. Walking, breathing exercises and relaxation (1 min).

Complex 5

General developmental exercises without objects

1. I. p. - o. from. 1-2 - arcs outward, arms up, rise on toes and pull up, inhale; 3-4 - and. n., exhale. 6-8 times 2. I. p. - stand feet apart, hands on the belt. / - turn of the body to the right, right hand to the side, palm up; 2 - and. P.; 3-4 - the same in the other direction. During the turn, the arm moves back vigorously. Do not move your legs. Breathing is even. 10-12 times 3. I. p. - standing with legs closed. 1-2 - deep squat, knees together, hands forward, palms down, exhale; 3-4 - stand up, hands down, inhale. Squat, perform on the entire foot. After a few repetitions, the pace can be accelerated by doing the exercise in two counts. 10-15 times 4. I. p. - stand feet apart, hands behind the back, / - tilt to the left, left hand down, exhale; 2 and. p., inhale; 3-4 - the same to the right. 12-15 times 5. I. p. - o. from. / - arcs outward, arms up and clap above the head, inhale; 2 - arms outward with arcs down and with a clap forward bending behind the legs, exhale. Perform claps with straight arms without delay. After the clap, the palms should, as it were, bounce off each other. When bending down, the legs are straight, cotton is performed no higher than knee level. 10-12 times 6. I. p. - emphasis on your knees. / -2 - right hand up-side-up, turning the body and head to the right, inhale; 3 - 4 - and. n., exhale. The same to the left. Keep your knees on the floor. 7. I. p. - lying on your back, arms along the body. / - bend the left leg forward; 2-. straighten and lower; 3-4 - the same with the right leg. Breathing is even. The exercise can be supplemented by changing the position of the legs for each count. Exercises Perform in series: 3 x 8-10 times. During rest, lie for 20-30 sec. 8. I. p. - standing feet together, hands on the belt. / - jump legs apart; 2 - jump with your feet together. Breathing is uniform (30-60 s). Walk in place after jumping.

Complex 6

General developmental exercises with a rope

1. I. p. - o. with., rope, folded in half, below. / - left forward to toe, skipping rope forward; 2- transfer the weight of the body to the left, right from behind to the toe, arms to the sides, the rope is stretched over the chest; 3-4 - putting the left one, and. P.; 5-8 - the same with the other leg. 6-8 times 2. I. p. - o. with., a jump rope folded in four, below. 1 - bending the left leg, put it on the rope; 2 - straighten the leg forward and up; 3 - bend the leg; 4 - and. P.; 5-8 - the same with the other leg. 8-12 times 3. I. p. - o. sec., rope, folded in half, in the left hand, right on the belt. 1-3 - rotation of the body to the left, the rope slides along the floor without taking off from it; 4 - straighten up, grab the rope in the right hand; 5-8 - the same to the right. 8-12 times 4. I. p. - o. with., rope folded in half, below. / - step over the rope, bending the left leg; 2 - the same, bending the right one; 3-4 - twist the rope into and out. etc., arms straight. 6-10 times 5. Breathing exercise 6. I. p. - o. with., a skipping rope folded in four, behind. / - 2 - slowly sit down on your toes, take the rope back; 3 - 4 - and. p. 10-14 times 7. I. p. - about. sec., a jump rope folded in four, on the shoulder blades. / -2 - hands up, bend, inhale; 3-4 - and. n., exhale. 6-8 times 8. I. p. - o. sec., a rope folded in four, hold by the ends, / - step left forward, drop on your right knee, hands up; 2 - leaning forward, sit on the heel of the right leg, touch the toe of the left leg with your hands, exhale; 3 - straightening up, take the counting position 1, inhale; 4 - and. n., exhale; 5-8 - the same with the right leg. 6-8 times 9. I. p. - the same. / -3 - step left forward, right back on the toe, arms up, three movements with arms back; 4 and. P.; 5-8 - the same with the right leg. 6-8 times 10. Jumping in place over the rope (30 s), walking in place (30 s). From lesson to lesson, gradually increase the number of jumps, bringing the execution time to 1-2 minutes (individually).

Complex 7

General developmental exercises with a ball

1. I. p. - wide stance, arms to the sides, the ball in the right hand. / -2 - bend, arms back, inhale; 3-4 - half-squatting on the left leg with an inclination forward, lower your arms and pass the ball under the knee to your left hand, exhale; 5-8 - the same, leaning towards the right leg. 6-8 times 2. I. p. - the main stand, the ball in the left hand. / - arcs forward arms up, inhale; 2 - bend forward and, lowering the hands, pass the ball behind the shins to the right hand, exhale; 3 - straighten up, arms up; 4 - forward bend, ball to the left ooku. 8-10 times. Pass the ball as low as possible. Strengthen the slopes gradually, without bending the legs. Complement the exercise with a soft jerk with the arms back (when the arms are up). 3. I. p. - stand feet apart, the ball in the left hand. / -2 - turning the body to the right, hit the ball on the floor behind the heel of the right leg and catch with the right hand; 3-4 - the same in the other direction (throwing the ball with the right hand, catch it after the bounce with the left). 8-10 times 4. I. p. - legs slightly apart, the ball in the hands below. Throw the ball up, quickly sit down and slap one hand on the floor; getting up, catch the ball with both hands. Do not leave the place, squatting on a full foot, keep the body as straight as possible, following the flight of the ball. Do the cotton alternately with the right and left hand. Complicated version: throwing, catching the ball with one hand. Breathing is even. 10-12 times 5. I. p. - stand feet apart, hands at the top, the ball in the left hand. 1-

Tags to the article: Physical education, Physical training, grade 1, grade 2, grade 3, grade 4, grade 5, grade 6, grade 7, grade 8, grade 9

ORU or general developmental exercises - movements of the body and its parts, as well as their various combinations, performed at different speeds, tension and gymnastic apparatus for the purpose of recovery. Simplicity and the possibility of gradual complication of the dosage of physical exercises make them accessible to people of any age and fitness.

OSU complexes are different, depending on the goal. At school, as a rule, teachers select exercises aimed at developing all muscle groups with an increase in the load with the age of the students. Physical education lessons are structured in such a way that the systematic fulfillment of general developmental exercises contributes to an increase in the level of health of schoolchildren, strengthening of the musculoskeletal system, and the formation of correct posture.

Some schoolchildren go to physical education lesson as to hard labor. Teenagers do not realize the full importance of this subject in the future. For this, teachers and parents are encouraged to conduct conversation lessons, telling that sport is a beautiful figure and health in the future. As a rule, it is the parents' task to engage in physical training. You need to do this even in childhood, show by your personal example how important general strengthening exercises are for a person, especially since any set of physical education exercises does not require preliminary preparation.

You can also make up the ORU complex on your own individually for yourself, or you can find it on the Internet.

Today for sports permission from the doctor is required about the possible load of the body ... Why? It's that simple!

Any school set of physical education exercises makes the child's heart beat faster, increases the load on the entire body. To avoid problems, the student must bring a certificate from a doctor. Working with students in schools special medical group (SMG) carried out by the developed regulations of the institution. For students assigned to a special medical group, it is mandatory to attend physical education lessons, where they receive individual assignments from a teacher. The organization and control over the work of the SMG depends on the professional readiness of the physical education teacher.

The heart is most stressed during running, jumping rope and long and high jumps. Also, physical trainers have to teach children the basics of stretching, increasing plasticity: somersaults, half-splits, a bridge, a butterfly, bending, etc. The most difficult thing to do is strength exercises: push-ups, squats, lifting the pelvis from a prone position, etc.

Any general developmental ORU complex for physical culture it is necessary to start with a warm-up: turns and tilts of the head; swinging arms and legs, bending the torso forward and backward, and walking and running in place.

The main thing is to clearly define what taska set of physical education exercises must decide and choose the appropriate one:

Each set of physical education exercises from 1-9 grade Includes repeating ORU with complication as children grow up: without objects, with flags, with a hoop, with cubes, with a ball, in motion, on a gymnastic wall, with weights, with a rope, with a gymnastic stick.

The complete collection of physical exercises from 1-9 grade

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When it comes to physical activity of a person, we mean sports exercises. Physical activity includes active games and entertainment. Any person needs physical activity, so doctors recommend performing a set of general developmental physical education exercises several times a week, especially if he is not able to assess how much he moves a day and does not go to the gym.

Anyone must be physically active every day to stay healthy. During exercise, the muscles become stronger, the muscles become more resilient, and a person can optimally use his energy. By exercising a load on certain muscle groups, you can increase their volume. Gymnastics also allows you to control your weight: by doing exercises, you can get rid of extra pounds by spending additional calories that the body receives due to improper nutrition.

The positive effect of general developmental exercises (GPA):

1. The heart is also a muscle, so training your cardiovascular system is good for your health. Correct and dosed loads make the heart healthier and more resilient. With physical activity, the walls of the vessels become more elastic.
2. Motor skills are being developed. Special exercises help a person develop flexibility, a sense of balance. During the exercise, the sports equipment is better mastered.
3. Physical activity helps to actively fight stress. If a person suffers from depression or anxiety, then physical education copes well with such problems. Vigorous exercise can lower the cortisol hormones and increase the pleasure hormones endorphins.

It's helpful to do gymnastics with someone else - it's a great way to communicate.

A set of developmental physical education exercises improves heart function. People who are actively involved in sports are less likely to develop cardiovascular diseases. It also reduces the likelihood of stroke and diabetes. These diseases often appear due to excess weight. Constant control over the body and muscles allows you to regulate those extra pounds.

Physical education according to the scheme developed by the attending physician helps elderly people. If a person shows active physical activity all his life, then in old age he has fewer diseases. Exercise helps to keep the mind clear because the brain works better when we move.

Exercise helps pregnant women prepare for childbirth. And after the appearance of the baby, the mother will get in shape faster.

Exercising together increases trust in a married couple. Classes improve mood and well-being.

Not all people can control the amount of food they eat, the physical education ORU helps to fight this problem. By doing simple exercises, the hormones ghrelin, which increase appetite, decrease.

A person who loves sports can quickly get rid of bad habits. Active movement decreases the urge to smoke and drink. Sport increases the dose of pleasure hormones that were previously replaced by nicotine.

Exercise practically does not harm a person. If you adhere to the safety rules when performing complex complexes, you can avoid injury. When doing the initial exercises, you do not need to chase results. The intensity of training should be increased gradually. This is especially important for beginners who, due to excessive zeal, can get injured or stretch their muscles. You cannot combine active training with rigid diets, because the body is quickly depleted, and there will be no strength left for physical exercise. Gymnastics has contraindications:

1. Neurological diseases.
2. Spine injury.
3. Any wounds on the body.
4. Phlebeurysm.
5. Diseases of the cardiovascular system.
6. High or low blood pressure.

If a person has a cold, then it is better to postpone classes until complete recovery. Exercise can only be resumed after consulting your doctor. If physical education is associated with lifting weights, then it is not recommended to lift a lot of weight, otherwise you can get stretched or injured.

During exercise, you need to control your pulse and breathing. If a person is actively involved in physical education, then it is necessary to correctly draw up a daily routine, setting aside time for good sleep and rest. Any movement done incorrectly can lead to injury. With active motor load, it is necessary to eat correctly and evenly. Only in this case, classes will be beneficial and not harm the body.

The average person needs 9 to 20% fat for normal body function. If you reduce the percentage of fat too much, then you can face serious diseases. When doing the exercises, you need to remember that it is not the duration of the workout that is important, but its intensity. If you incorrectly calculate the time of physical education, then you can harm your health. One complex should be performed for no more than 60 seconds, but the pace should be intense. For full physical development, it is necessary to perform exercises for the muscles of the whole body.

General developmental complex

Most people are shown general developmental physical education exercises. For students, schoolchildren and other people who spend a lot of time at the computer, in a sitting position, such classes are simply necessary. In addition, they do not take much time and you can do them at home.

First, exercises for the arms and shoulders are performed. Over time, the upper limbs and shoulders lose their firmness and become relaxed. As a result, posture may deteriorate. By performing a simple complex, you can tighten the muscle tone of the arms and shoulder girdle. The training is carried out in several rounds. Warm up before doing any exercise.

1. You will need dumbbells for the exercise.
2. 10 exercises are performed at a time.
3. It is necessary to rest the knee of the right leg and right hand on a flat surface.
4. Keep your back straight and your abdominal muscles tense.
5. You can't raise your head too high.
6. The dumbbell is taken in the left hand, the hand is bent.
7. The elbow remains motionless.
8. The hand with dumbbells straightens.
9. Then the hand rises with the palm up, in this position you need to fix it for 5 seconds.
10. Next, you need to return to the starting position.

An effective workout for arm and shoulder development is knee push-ups. You need to perform at least 10 repetitions at a time. To perform gymnastics, you need to focus on your knees, cross your feet with each other, raise your body above the floor. The palms should be close to each other. Then you need to draw in your stomach, while the elbows remain bent, and lower to the floor. Then you need to slowly straighten up and return to the starting position.

For the neck, a set of general developmental exercises is designed in such a way as to do without additional items. The exercises are simple, even a schoolboy can perform them anywhere - in the gym or at home. Typically, such training is carried out in physical education lessons in a comprehensive school. If there are problems associated with neurology, then the exercises are recommended to be performed in a static mode.

If during the exercise a person feels discomfort or pain, then the amplitude of the movements is reduced, the number of repetitions should be reduced. If the pain does not stop, then physical education is postponed until the person is fully recovered.

Pendulum exercise:

1. The person takes a comfortable and comfortable position, while the head should be straight.
2. The neck is tilted to the left.
3. You need to stay in this position for 10 seconds.
4. Then a tilt is made in the opposite direction.
5. Repeat at least 6 times on each side.

The next exercise is called the airplane. You need to lie on the floor with your stomach. Hands are spread to the side. In this position, a person is in 20 seconds. Then, smoothly and neatly, hands are spread to the sides 3 times. Next, the right hand bends so that it is above the left. Then you should change hands.

The most effective workout for your thighs and glutes is the squat. Legs are placed shoulder-width apart. The gymnastics is performed with the hips parallel to the floor. 10 approaches are performed at a time.

In the table of the complex of general developmental physical education exercises, training with raising the legs while lying down occupies a key position. Gymnastics is good for both adults and children. Several muscle groups are involved during training ... How to do the Lying Leg Raise workout:

1. The person lies down on a flat surface.
2. Both legs are bent and lifted off the floor to form a 45-degree angle.
3. Then the legs are spread to the side, fixed in this position.
4. Then they slowly come together with the knees.

For effectiveness, you need to perform 2 sets of 10 repetitions.

An even posture makes a person more attractive. It is also essential for health. To keep your back straight and even, you need to do special exercises several times a week.

The "reed" exercise is well suited for posture. You need to kneel down, hands clasp over your head. Then the brushes are turned inside out. Hands reach for the ceiling. You need to perform 3 tilts in each direction. Then they smoothly and neatly return to their original position. When doing gymnastics, it is important that the back remains straight and the arms do not bend at the elbows. In total, you need to do 5 approaches.

To perform the worm exercise, you need to sit on your heels, put your hands on your knees. The legs are spread apart, the elbows are bent and lowered to the floor. It is necessary to tilt your head and stay in this position for 15 seconds. The recommended number of repetitions is 4 times.

In order for the back to be straight and beautiful, it is necessary to perform a complex to form balance. In the course of gymnastics, all muscles are strengthened and the tone of the back muscles increases. It is especially shown to primary school students, who have a high risk of developing scoliosis during this period due to the unusual load on the back.

The complex is performed using a support or lying on the floor. Exercises are done in one place or when a person is in motion. Gymnastics performed on site:

1. Jumping.
2. Various movements of the legs and arms.
3. Torso turns.
4. Straight heel or toe stand.

Gymnastics in motion includes various types of walking, weights, overcoming obstacles, dance moves and light running.

Breathing to combat stress

Respiratory gymnastics allows you to get rid of extra pounds, normalize digestion and put your nerves in order. There are 3 main exercises that can help you relax and combat stress:

1. Epaulets.
2. Pump.
3. Palms.

The shoulder strap exercise is performed while standing on the floor. Hands must be pressed tightly to the stomach. You need to take 9 breaths in a row. A break of 5 seconds is made between them. As you exhale, you push your hands to the floor. In this case, the arms are straightened. When you exhale, your hands are pressed against your stomach again.

When performing the pump exercise, the person stands leaning slightly downward. In the middle of the slope, you need to inhale air through your nose. The inhalation ends when the bend ends. Then you need to straighten up and take a break for 5 seconds. 12 repetitions are done in a row.

The palm exercise is done as follows:

1. 5 deep breaths are taken through the nose.
2. Exhale quietly through the mouth.
3. When inhaling, you must clench your fists.
4. You need to linger for 7 seconds, and then lower your hands.
5. When inhaling, the stomach and shoulders are relaxed.

The palm workout should be done 12 times in a row.

Properly distributed physical activity has a positive effect on human health. Performing simple exercises several times a week can have a positive effect on posture and muscles. Physical education helps to restore vitality and prolong youth.

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General developmental exercises.

Complex I. Exercises in motion (in a circle)
1. Walking with the transition to running (up to 1.5 - 2 min.)
2. Walking with the execution of hand movements for each step: forward - up - to the sides down (repeat 6-8 times.)
3. Walking with lunges and movements of the hands: 1 – lunge with the right, right arm backward, left arc forward - upward, jerk with both back; 2 - lunge with the left, change the position of the hands in arcs forward (repeat 8 - 12 times).
4. I. p. - wide stand facing the center. 1-3 - three springy forward bends, gradually increasing the range of motion and touching the ground with the palms; 4 - straighten up with a circle on the right to and. n. back to the center; 5–8 - the same and, straightening, turning in a circle on the left leg (repeat 8 - 10 times).
5. I. p. - emphasis squatting. 1–3 - moving the hands forward, support, lying down; 4 - pushing the legs, sitting down (repeat 8-10 times).
6. Walking, at a slow pace, performing the same body turns to the left and to the right with free swinging movements of the arms towards the turn (repeat 16–20 times).
7. Alternate jumps from foot to foot, raising the thigh high, moving forward, arms bent (3-4 series of 10-12 jumps, alternating with walking)
8. A series of special exercises (they are placed at the end of the article and are selected, as mentioned above, taking into account the training material).

Complex II. Exercises in motion (in a circle).
1. Walking alternating with light jogging. While walking, perform a roll from heel to toe, raising the body higher (for 2-3 minutes).
2. I. p. - hands in front of the chest. 1 - 2 - two steps, double jerk with elbows back; 3-4 - two steps, arms to the sides, palms up, and a double jerk back with straight arms; 5-8 - the same, but at the expense of 7-8 hands up (repeat 4-6 times).
3. Walking with lunges, springy swaying of the body, resting hands on the knee. 1-2 - lunge with the right hand; 3-4 - lunge with the left moving in a circle (repeat 8-12 times).
4. I. p. - a wide stand facing the center, arms to the sides. 1-3 - three springy slopes - to the left leg, straight, to the right leg; 4 - straightening, arms to the sides, turning in a circle on the right; 5 - 8 - the same, starting the bends with the right leg and then turning on the left leg (repeat 6 - 8 times).
5. I. p. The emphasis, sitting behind, the legs are bent, the pelvis is raised. Movements in support legs forward 30-50 and, making 2-3 stops for rest.
6. Walking with body turns to the left and right, free swinging movements of the arms towards the turn (repeat 16–20 times).
7. I. p. - hands up - out. 1 - arms forward, swing the right leg forward until the toe touches the palm; 2 - step with the right, arms up, 3 - 4 - the same with the left foot (repeat 12-16 times).
8. Alternate jumps on the right and left legs, bending the swinging leg forward and performing circular movements forward with your hands (3 - 4 series of 10 - 12 jumps, alternating with walking.)

Complex III. Exercises in motion (in a circle)
1. Varieties of walking - on toes, on the inner and outer edges of the foot - with a transition to a slow run up to 2 minutes.
2. I. p. - o. from. 1 - 4 - four steps on toes, arms arcs forward - up - vigorously stretch. Straining all the muscles of the body; 5 - 8 - four normal steps, relaxing, arms outward downward (repeat 6 - 8 times).
3. I. p. - o. from. 1 - 2 - two steps, right hand up, left down, clench the hands into fists. Two backward jerks with straight arms; 3 - 4 - hands in front of the chest, opening the hands, and two steps backward with the elbows; 5 - 8 - the same, changing the position of the hands (repeat 6 - 8 times).
4. I. p. - o. from. 1 - left step, arms to the sides, palms up; 2 - 3 - putting a straight leg, two springy slopes, touching the socks with the palms; 4 - and. p. The same with the right leg (repeat 10 - 12 times).
5. I. p. - o. from. 1 - bend the right leg forward; 2 - unbending the right downward - backward, balance on the left with a slight forward bend, hands arbitrarily; 3 - straightening, bend the right one forward; 4 - step right forward; 5 - 8 - the same with the left foot (repeat 6 - 8 times).
6. I. p. - standing still, movements with arms bent at the elbows forward and backward, first at a slow, then at a fast pace (2 - 4 series with short pauses for rest, relaxing the muscles of the arms in the shoulder girdle.)
7. I. p. - arms to the sides. 1 - swing the left leg higher, arms forward, clap the palms under the leg. 2 - left step, arms to the sides; 3 - 4 - the same with the right leg (repeat 12 - 16 times).
8. Jumping on two and one legs with advance forward, the position of the hands is arbitrary (2 - 3 x 20 - 30 m, walking in pauses and after jumping).
9. A series of special exercises.

Complex IV. Exercises in place (with options).

1. Running on the spot up to 1 - 1.5 minutes. Option: running in a circle or "snake" with accelerations up to 2 - 3 minutes.
2. I. p. - o. from. 1 - 2 - arms arcs forward - up, right leg back on the toe - bend and stretch; 3 - 4 - putting the right, arms arcs outward - down. The same, putting back the left one (repeat 6 - 8 times). Options: a) the same, but with a left or right step forward; b) the same lifting the leg back.
3. I. p. - stand feet apart, hands on the belt. 1 - 4 - leaning forward, a circular motion with the body to the right, 5 - 8 - the same to the left (repeat 8 - 12 times in each direction). Options: a) perform double circles; b) alternate tilts of the body to the left and right; c) 2 - 3 springy tilts to the sides.
4. I. p. - o. from. 1 - 2 - sit on your toes, knees apart, arms forward; 3 - 4 - stand up, hands down. After several repetitions, perform the exercises in two counts (repeat 12 - 16 times). Options: a) in a narrow stance of the foot in parallel, squatting on a full foot; b) squatting alternately on the right and left legs, putting the other leg back in the lunge position, resting the hands on the thigh; c) the same with 2 - 3 springy wiggles.
5. I. p. - wide stance, right hand forward, left hand on the waist. 1 - circle with the right hand downward with a turn of the body to the right; 2 - 3 - two springy slopes to the left leg, bending the right one, touching the toes or the ground with the fingers of the right hand; 4 - straightening to change the position of the hands; 5 - 8 - the same in the other direction (repeat 8 - 10 times). Options: a) the same, without bending the opposite leg; b) the same, but instead of a circle abduction of the hand to the side with a turn of the body.
6. I. p. - emphasis, sitting behind, legs apart. 1 - 2 - bending, emphasis, lying behind; 3 - 4 - and. n. After several repetitions, perform the exercises for 2 counts (repeat 12-16 times). Options: a) the same, but legs together, bending to bend the left forward, and then the right, alternately; b) bending the turn to the support lying on one hand, the other up, alternately to the left and right sides.
7. I. p. - o. from. 1 - left leg to the side, arms to the sides; 2 - left lunge with a half tilt forward, arms down; 3 - pushing the left stand on the right, arms to the sides; 4 - and. P.; 5 - 8 - the same in the other direction (repeat 6 - 8 times in each direction). Option: springy half-squats with free counter-swinging arms forward and backward and turning the body to the left and to the right.
8. I. p. - hands on the belt. Jumps in two, alternating movements to the left and right, forward and backward (30 - 40 jumps). Options: a) jumping legs apart - together, apart - crosswise; b) jumps with turns to the left, right and in a circle; c) jumps I emphasize every 4 - 3 - 2 - 1 jump. After jumping, walking with a gradual slowdown.
9. A series of special exercises.

Complex V. Exercises with a rope.

1. I. p. - o. with., the rope is folded four times at the bottom. 1 - hands up, pulling the rope; 2 - rise on your toes and stretch; 3 - 4 - and. p. (repeat 6 - 8 times).
2. I. p. - a wide stand, the rope is folded in half behind the head, arms are bent forward. 1 - left hand to the side, pulling the rope, right hand behind the head and turning the body to the left; 2 - and. P.; 3 - 4 - the same in the other direction (repeat 6 - 8 times in each direction).
3. I. p. - leg stand apart, the rope is folded four times at the bottom of the back. 1 - 2 - two springy forward bends, hands back, pulling the rope; 3 - 4 - and. p. (repeat 10 - 12 times).
4. I. p. - o. with., the rope is folded four times. 1 - putting the left back and bending the right, take the lunge position; put the rope on the thigh and lean on it; 2 - 3 - two springy swinging in the lunge; 4 - and. p. The same on the other leg (repeat 12 - 16 times).
5. I. p. - kneeling stand, rope folded in half at the bottom. 1 - pulling the rope, hands up - outward, right leg to the side on the toe; 2 - 3 - two springy slopes to the right; 4 - and. P.; 5 - 8 - the same to the left (repeat 6 - 8 times in each direction).
6. I. p. - o. sec., the rope is folded in half behind the head on the shoulders, the arms are bent forward. Movements with bent arms forward - backward (as when running), gradually accelerating and slowing down the pace (2 - 3 series).
7. I. p. - crouching emphasis, the rope is folded next to it. 1 - pushing the legs lying down; 2 - crouching emphasis; 3 - support lying, legs apart; 4 - and. p. Perform at a pace with springy flexion and vigorous flexion of the body (repeat 8 - 12 times).
8. I. p. - o. with., the rope from behind under the heel of the left (right) leg, arms to the sides, the rope is stretched. 1 - 2 - full leg with a rope back and leaning forward balance on the right; 3 - 4 - straighten up, put your leg. Change the leg after every 2 - 3 repetitions (8 - 12 times).
9.I. p. - o. with., the rope from behind, holding its ends with bent hands. Jumping rope, alternating methods - "rocking chair", on two with an intermediate jump and without an intermediate jump, prancing running on the spot (perform 2 - 3 series of 40 - 60 jumps).
10. Series of special exercises.

Exercise VI. Exercises with a gymnastic stick.

1. I. p. - o. with., stick at the bottom. 1 - stick on the chest; 2 - stick forward, rise on your toes and stretch; 3 - stick on the chest; 4 - and. p. (repeat 5 - 6 times).
2. I. p. - the same. 1 - lunge to the right, stick vertically to the right shoulder (left arm bent, right up); 2 - 3 - two springy slopes to the left; 4 - and. P.; 5 - 8 - also in the other direction (repeat 6 - 8 times in each direction).
3. I. p. - wide stance, stick behind the head (on the shoulder blades). 1 - turn of the body to the left; 2 - turn the body to the right (repeat 12-16 times).
4. I. p. - legs together, stick behind the back under the elbows. 1 - sit down, knees apart, back straight; 2 - stand up, springy forward bend; 3 - straightening up, sit down; 4 - stand up (repeat 10 - 12 times).
5. I. p. - kneeling, stick vertically behind the back pressed to the body. 1 - 2 - tilt back, back straight; 3 - 4 - and. p. (repeat 8 - 12 times).
6. I. p. - stick at the top. 1 - stick forward, swing right until the stick touches; 2 - and. P.; 3 - 4 - the same with the left leg (repeat 10 - 12 times).
7. I. p. - stick vertically on the ground, resting with both hands on the upper end. 1 - 2 - lifting the right leg back and leaning forward balance on the left; 3 - additional swing right back; 4 - straighten up in and. P.; 5 - 8 - the same with the left leg (repeat 6-10 times).
8. I. p. - stick on the side on the ground, jumping on two through the stick, sideways to the left and to the right, with turns, straight forward and backward (perform 2 - 3 series of 20 - 30 jumps).
9. A series of special exercises.

Complex VII. Medicine ball exercises.

1. I. p. - ball at the bottom. 1 - the ball on the chest; 2 - ball up, rise on toes, stretch; 3 - the ball on the chest; 4 - ball down (repeat 6 - 8 times).
2. I. p. - wide stance, ball at the bottom. 1 - ball upward in an arc to the right; 2 - 3 - two springy tilts to the left, bending the right leg; 4 - straightening, with an arc to the right, the ball down; 5 - 8 - the same in the other direction (repeat 6 - 8 times in each direction).
3. I. p. - legs apart, the ball behind the head. Leaning forward, circular movements with the body to the left and to the right, changing the direction of movement after every 2 - 3 circles (repeat 16 - 20 times).
4. I. p. - ball at the bottom. 1 - swing right to the side, ball forward; 2 - lunge right to the right, put the ball down at the toe on the ground; 3 - pushing the right stand to the left, the ball forward; 4 - put the right ball down; 5 - 8 - the same with the left foot (repeat 8 - 10 times in each direction).
5. I. p. - gray, hands touch the support, the ball is sandwiched between the feet. 1 - legs bent forward; 2 - and. n. After several repetitions, raise and lower straight legs, keeping the ball between the feet or lower legs. Repeat 16-20 times.
6. I. p. - legs apart, the ball on the palm of the right hand at the shoulder. Push the ball up, fully straightening the arm - catch the ball with both hands. The same with the left hand (perform 8 - 12 jerks with each hand).
7. I. p. - legs apart, the ball behind. 1 - 2 - sit down, back straight, touch the ground with the ball; 3 - 4 - stand up. After several repetitions, bending backward, bending, bending the knees and maintaining balance on the toes - the ball touches the ground from behind. Repeat 10-12 times.
8. I. p. - emphasis squatting on the left, right back on the toe, hands on the ball. With springy jumps, changing the position of the legs (5 - 8 times).
9. A series of special exercises.

Complex VIII. Exercises on a gymnastic bench.

1. I. p. - sitting astride a bench, putting his hands on the shoulders in front of the person sitting. 1 - stand up; 2 - left arm up with a turn of the body to the left, stretch; 3 - left hand on the partner's shoulder; 4 - sit down; 5 - 8 - the same raising the right hand with a turn to the right (repeat 5 - 6 times in each direction).
2. I. p. - standing with the right side to the bench, the right leg on the bench. 1 - 3 - three springy tilts to the right, left hand up, right behind the back; 4 - and. p. After 3 - 4 repetitions, turn in a circle and the same in the other direction (make 3 - 4 changes).
3. I. p. - sat down on the bench longitudinally, with his hands holding the front edge. 1 - 2 - tilting back, bending; 3 - 4 - and. p. After 3 - 4 repetitions, supplement with several springy forward bends, taking out the socks with your hands (do 12 - 16 repetitions).
4. I. p. - longitudinally in front of the bench, crouching on the left, right back on the toe, hands on the bench, for each count by jumping, changing the position of the legs (repeat 16 - 24 times).
5. I. p. - sitting astride a bench, holding on to the edges of the bench from behind. 1 - 2 - raise the right leg, move it over the mace and release it to the left; 3 - 4 - the same right back; 5 - 8 - the same with the left (repeat 8 - 10 times with each leg).
6. In pairs. The first is lying longitudinally on the hips, resting with his hands on the ground (on the floor), the second is sitting down from behind, holding the partner by the shins from above. 1 - 2 - bend back, arms up - outward; 3 - 4 - and. etc. (repeat 8 - 12 times, then change places).
7. I. p. - emphasis, lying longitudinally, arms on the bench, flexion and extension of the arms. After several repetitions, perform with alternating raising the leg back. Perform at an arbitrary pace (8-12 times for girls and 12-16 times for boys).
8. I. p. - standing with the right (left) side to the bench, jumping over the bench to the right and left with an intermediate jump in place. After several repetitions, turn on a series of jumps without an intermediate jump, performing jumps over the bench at a pace. Make 3 - 4 series of 8 - 12 jumps. After jumping, sit on a bench and relax your leg muscles.
9. A series of special exercises.

Athletics lessons

To run.
Complex I
1. I. p. - gray, hands touch the support. Circular movements of the feet, alternately bending and unbending the legs, speeding up and slowing down the movement ("bicycle"). Take 1 - 2 rest breaks, relaxing your legs.
2. Varieties of running: mincing; with an overlap of the lower leg back; with a high rise of the thigh and an overlap of the lower leg back (perform 3 - 4 series of 30 - 40 m each).
3. Running (such as multi-jumps) along the "ladder" - marked on the ground - in transverse stripes (run 4 - 5 times, 20 - 25 m each).
Complex II
1. I. p. - hanging on the gymnastic wall - "pedaling" - circular movements with the feet, bending the legs forward and unbending them down (2 - 3 series, accelerating and slowing down the movement of the legs).
2. Varieties of running (see exercise 2 of set 1).
3. Standing 1 m from the wall, tilting the torso forward and leaning hands on the rail - running with a high hip lift, gradually accelerating and slowing down the movements (after 2 - 3 series, free alternate shaking of the legs, relaxing the muscles).

Long jump.
Complex I
1. I. p. - kneeling, legs apart, hands on the belt - bending back (repeat 6 - 8 times).
2. I. p. - sitting (or in a stand) - springy forward bends, trying to touch the legs with the chest (3 - 4 series of 4 - 6 bends).
3. In a lunge 3 - 4 springy swinging, a jump change of position of the legs (repeat 6 - 8 times).
4. Multiple jumps from foot to foot - "long" jumps (2 - 3 series of 15 - 20 m).
Complex II
1. I. p. - standing on the edge of the gymnastic bench - lifting and lowering on toes.
2. In a standing position, slightly apart with your feet - deep squatting and jumping out of the squat (repeat 6 - 8 times).
3. A kind of running (see exercise 2, set 1).
4. In running, pushing out on the jerk leg (for every third - fifth step), followed by landing on the swing leg and running (perform 8–12 jerks).

High jump.
Complex I
1. I. p. - standing on toes on the 2-3rd rail of the gymnastic wall, holding hands at chest level - extension and flexion of the feet, releasing and raising the body (8-12 times).
2. In a stand on the right (left) leg, facing the wall, placing the other on the 5–6 th rail, perform 2–3 series of 5–6 springy bends to the taut leg. The same is done by changing the position of the legs.
3. I. p. - standing support jumps upward by pushing one leg and swinging the other bent (on the pushing leg). Repeat 8-10 times.
Complex II
1. I. p. - gray legs apart, the right one is bent to the side and back (the position of "hurdles running") - springy slopes to the left leg. The same, changing the position of the legs (2 - 4 series of 5 - 6 inclinations).
2. I. p. - sitting with fixed legs - tilting back with a return to and. p. The same with turns of the body to the left and to the right alternately (repeat 10 - 12 times).
3. I. p. - standing at the support vigorous leg swings forward, to the side, back. Alternately, several swings in each direction, first with one, then with the other leg.
4. In running, pushing on the jogging leg for every 3 - 5 steps, helping with the movement of the swing leg and swinging the arms, landing on the jogging leg and running, relaxing the muscles (repeat 8 - 10 times).

To throwing.
Complex I
1. Bending the arms forward in a circular motion with the hands, and then vigorous flexion and extension of the fingers.
2. Energetic circles with hands forward and backward (alternately and simultaneously), gradually increasing the speed of movements (perform 12 - 16 circles).
3. Medicine ball throws (1 - 2 kg) with both hands from behind the head. After several repetitions - throws with one hand from the side and from above (perform 12 - 16 throws).
4. I. p. - stand feet apart. Turns of the body to the left and to the right with free whip-like movements of the arms (2-3 series).
Complex II
1. With the palms folded, the fingers are spread apart, flexion and extension of the hands, showing resistance. Do the same by connecting your fingers to the lock.
2. In pairs, standing facing each other, placing hands on the partner's shoulders - springy forward bends, bending over, pressing on each other's shoulders (3 - 4 series of 5 - 6 bends).
3. I. p. - gymnastic stick below, holding it by the ends. With straight arms, stick up and back, making a twist in the shoulder joints; the same in the opposite direction (repeat 8 - 10 times, gradually narrowing the grip).
4. In pairs, standing with their backs to each other, hands up, holding on to one gymnastic stick - simultaneous lunges, bending forward, with springy swaying (alternately 3-4 times from each leg).

In gymnastics lessons

To vault.
Complex I
1. From a step forward with a pushing leg, a jump on both legs and a push with two legs at a pace — a jump, bending upward, - a steady landing on the floor, squat, arms forward — outward (5-6 times).
2. Standing at a distance of one meter from the wall, arms forward - push with straight arms after falling forward, completing it with the effort of the hands (2 - 3 series of 4 - 5 times).
3. I. p. - lying emphasis. With a push of the legs, bending and raising the pelvis high, the transition to an emphasis squatting (repeat 4 - 5 times).
Complex II
1. Jump off the gymnastic bench and jump up at a pace (repeat 5 - 6 times).
2. I. p. - emphasis, lying, legs apart, hands on a gymnastic bench (on the floor). Letting go and raising the body with vigorous movements in the shoulder and thoracic-clavicular joints (2 - 3 series, 3 - 4 times).
3. From the gymnastic bench dismount, bending, legs apart - landing on the floor squat, maintaining a stable balance (repeat 3 - 4 times).
Complex Sh
1. Clutching fingers in the lock, tense flexion and extension of the hands. Option: the same paired with a partner.
2. Jumping on toes with support on a gymnastic wall (beam); the same, bending and lifting the pelvis and back higher (2 - 3 series of 6 - 8 jumps).
3. I. p. - lying emphasis. With a push of the legs, bending and vigorously pushing off with your hands, the transition to a squat (repeat 3 - 5 times).

To acrobatic somersaults.
Complex I
1. I. p. - emphasis sitting. Quickly bending your legs and clasping your shins with your hands, tight grouping, removing your face between the knees and pressing your legs to the body - hold, - straightening back to and. p. (repeat 6 - 8 times).
2. I. p. - grouping while sitting. Rolls back and forth ("rocking chair"), keeping a tight grouping (2 - 3 series of 4 - 5 times).
Complex II
1. I. p. - lying on the floor, arms to the sides (up). Quickly bending your legs forward, wrapping your hands around your shins and tilting your head in a tight grouping (repeat 6 - 8 times).
2. I. p. Emphasis sitting. Circular movements of the head alternately to the left and to the right (2 - 3 circles in a row, 4 - 6 series in each direction).
3. I. p. - emphasis squatting. Taking a tight grouping, roll back and roll forward to return a and. p. (repeat 6 - 8 times).

To the acrobatic stands, the bridge.
Complex I
1. Circles with hands forward - 2 - 3 circles in a row alternately with the left and right hands - with arcs forward, arms up and 2 - 3 jerks with straight arms back - and. p. (repeat 3 - 4 times).
2. I. p. - stand feet apart, hands on the belt. Spring-loaded back bends (2 - 3 series of 5 - 6 bends).
3. I. p. - lying on your back, arms along the body. Raise your legs forward and, continuing to move, touch the floor behind your head with them - return to and. p. (repeat 4 - 5 times).
Complex II
1. In pairs, forward bends, putting hands on each other's shoulders - springy bends, pressing with straight hands on the partner's shoulders (2 - 3 series of 5 - 6 bends)
2. I. p. Stand feet apart, hands on the belt. Wide circular movements of the body alternately to the left and to the right (repeat 3-4 times in each direction).
3. I. p. - lying on your back bent over, hands along the body, palms on the floor. Straighten the body up and bend again (repeat 5 - 6 times).

To exercise in balance.

Complex I
1. Stand on toes in a line (left or right in front), arms to the sides - turn on toes 180 degrees. The same in the semi-squat (2 - 3 series of 4 - 6 turns).
2. Vertical balance on the right and left alternately (repeat 5 - 6 times). Change the position of the hands: to the sides, up.
3. I. p. - stand on the left, right back, arms to the sides. Jumping stance on the right, left forward - jumping to change the position of the legs - jumping stance on the right, left back. Perform with short pauses, keeping balance (repeat 3 - 4 times).
Complex II
1. I. p. - stand on one leg, the other is bent forward, arms to the sides (up). Keeping my balance with my eyes closed. The same in a toe stand (repeat 2-3 times on each leg).
2. I. p. - stand on toes in a line, right in front, arms to the sides. Semi-squatting, jumping up, stretching to the "string", with a change in the position of the legs, soft landing in stable balance (repeat 5 - 6 times).
3. I. p. - stand on the left, right back on the toe, arms to the sides. Swing the right turn on the toe to the left into a stance on the left, right to the side. The same with a turn around, right back. The same in the other direction, changing the position of the legs (perform 6 - 8 turns with pauses, maintaining balance after the turn).

Hanging exercises.

Complex I
1. I. p. - hanging with his back to the gymnastic wall, grip over the head. Squatting, let go in the hang (with a complete sagging) - straighten your legs forward and, bending vigorously, stand up, pushing off the wall with your hands 9 repeat 3-4 times).
2. I. p. - standing legs apart wider on the 2nd - 3rd rail of the gymnastic wall, grip with bent arms at the neck level. Alternately squatting on the left and right legs, letting go to hang, squatting on one and, pulling up, return to and. etc. (repeat 4 - 5 times on each leg).
3. I. p. - hanging with his back to the gymnastic wall. Side swings to the left and right (2 - 3 series of 5 - 6 swings).
Complex II
1. I. p. - hanging with his back to the gymnastic wall. Raising bent and straight legs forward (2 - 3 series, 4 - 6 times). There is a short pause between series, resting your feet on the rail.
2. I. p. - standing on the 6th - 7th rail of the gymnastic wall, grip with bent arms at chest height. Squat on one leg, letting go to hang and letting go down the other leg. Bending your arms, pulling yourself up, return to and. etc. (repeat 4 - 6 times on each leg in turn).
3. I. p. - hanging with his back to the gymnastic wall. Swinging the legs forward, unbending, dismount - soft landing in stable balance (repeat 3-4 times).

To exercise in emphasis.
Complex I
1. I. p. - lying emphasis. Flexion and extension of the trunk (in the hip joints). The same in an emphasis lying behind (repeat 4 - 6 times in a row from each I. p.)
2. I. p. - lying position, socks are pulled. Transfer of body weight from hand to hand; the same with a slight advance, sliding toes on the floor (2 - 3 series of 6 - 8 movements). Option: the same in the "wheelbarrow" position (the partner holds the legs).
3. I. p. - stand with closed toes. Free swinging arms, relaxing the muscles of the arms and shoulder girdle, with springy half-squats at the pace of arm movement. Hand movements can be alternated: counter or parallel (2 - 3 series of 6 - 10 jumps).

All proposed complexes are approximate. Therefore, a physical education teacher has the right to make his own adjustments in them, taking into account the real conditions of classes. For example, in a set of general developmental exercises, there may be an exercise identical to that included in a series of special exercises. Naturally, one of them, the teacher can exclude or offer students a modified version. In case of an acute shortage of time allotted for the introductory part of the lesson, the complex of special "directed" exercises can also be reduced.

As you know, health is impossible without movement. "Movement is life", probably each of us has heard this expression, and it is difficult to argue with it. Indeed, an active lifestyle allows you to stay young and vigorous longer, maintain a positive attitude and radiate energy. Being active means being healthy, as exemplified by the stories of thousands of people who have been helped by sports to return to life, despite the fact that doctors' predictions were disappointing. Nevertheless, regularly performing a special set of physical education exercises, we managed to defeat the disease. Complexes of exercises for muscles are different, it all depends on what problem they are designed to solve. Sets of exercises are selected in such a way as to maximize the use of those muscle groups that are being worked on.

Why do exercises need to be performed in combination?

Any set of exercises is a set of exercises following one after another. Why is it recommended to do the exercises this way, and not be limited to one-time exercises for certain muscles? The fact is that an integrated approach to strengthening muscles is much more effective. The explanation for this is simple, performing a set of exercises for muscles, we evenly load all the muscles of the group, the development of which the complex is aimed at. One or two exercises will not give the same effect as a set of exercises.

So, for example, a set of physical education exercises will strengthen the muscles of the whole body, and a set of exercises for the legs will help improve their shape and strength of the muscles of this part of the body. A set of exercises for muscles can be compiled independently, it is enough to choose those exercises that allow you to fully use the muscles. But this is usually not necessary, because various sets of exercises can be easily found, or you can contact a specialist who will help with the development of the complex.

By doing a set of exercises, you will achieve results much faster than if you just start doing any exercises. The main thing is to clearly determine what problem the set of exercises should solve and choose the right one. Below are several sets of exercises aimed at solving different problems.

Complex of general developmental exercises

This set of physical education exercises is aimed at strengthening and harmonious development of all muscles in the body. The complex of general developmental exercises does not require special physical preparation and anyone can perform it.

Exercise 1. Standing straight, arms along the body. We take the left hand to the side, raise the right hand up, lower it. We bring the left hand forward, raise the right hand up, lower it. We repeat the exercise for the right hand. We perform 5 times for each hand at a slow pace.

Exercise 2. Standing straight, feet shoulder-width apart, hands locked behind the head. We make turns to the right and left, 5 times in each direction.

Exercise 3. Standing straight, hands on the belt. We lunge with our right foot forward, bend over and clap our hands under the knee, return. We carry out for the left leg. We carry out 5 times for each leg.

Exercise 4. Standing straight, arms along the body. We bend to the right, the right hand slides along the body, the left hand on the belt, we return, repeat to the left. We carry out 5 times in each direction.

Exercise 5. Standing straight, straight arms are spread to the side. Turns left and right. We carry out 5 times in each direction.

Exercise 6. Walking in place.

As you can see, this complex of general developmental exercises is aimed to a greater extent at maintaining the muscles and providing them with some load. It is unlikely to help you lose weight, but it will be very useful to tone muscles and maintain mobility.

An example of a specialized complex aimed at developing a specific muscle group is this set of leg exercises.

Exercise 1. Standing straight, hands on the belt. We slowly rise on our toes and lower ourselves. The exercise is aimed at strengthening the calf muscles.

Exercise 2. Lying on your back, legs bent at the knees, arms along the body. Hold a small ball between your knees. On the count of “one”, squeeze it, on the count of “two” release it. The exercise is aimed at strengthening the inner thigh.

Exercise 3. Squats. Standing straight, feet shoulder-width apart. We perform squats, bringing our arms forward. We make sure that the angle at the knees is not less than 90 degrees, and the pelvis is pulled back strictly.

Exercise 4. Lying on the right side, right hand under the head, left in front of you. Raise the left leg 30 degrees from the floor. We begin to bend her at the knee. We turn over on the other side.

Exercise 5. "Bicycle". Lying on your back, arms along the body. We begin to "spin the bike" in one direction and the other. Exercise strengthens the thigh muscles well.

Exercise 6. Standing straight, arms along the body. We lunges on the right and left legs, while throwing our arms forward.

This set of leg exercises allows you to work all the muscles of the legs and make them slim and fit. In order to make the muscles more prominent, it is recommended to do resistance exercises. A barbell or dumbbells are perfect for this. A set of leg exercises can also be performed on special simulators that will provide the required load on the muscles.

Exercise complexes for men and women

Since the physiology of a man and a woman is different, then the sets of exercises for men and women also have significant differences. In men, they tend to focus on developing the muscles of the upper body, arms and shoulders, while in women, on the contrary, to develop and strengthen the muscles of the abdomen, hips and buttocks.