Warm-up is an important component and an obligatory stage before any workout, on which the readiness of the whole organism depends and the achievement of an effective result after the main exercises. Warm-up exercises gradually warm up the muscles, preparing the body and body for stress.
Warm-up goal
Warm-up - Pre-workout exercises to:
- Stretching the muscles of the body, preventing injury when working with your own or additional weight;
- Improving the work of the cardiovascular system, dilating blood vessels and increasing the heart rate for better blood supply to the body;
- Speeding up metabolism;
- It has a positive effect on the nervous system and improves the mood for sports.
Warm-up rules
Warm-up exercises accelerate blood circulation and widen the range of motion of the joints, helping to prevent injury. Warm-up exercises must be selected taking into account age, health status, body type, and muscle group being trained. The warm-up can be divided into groups:
Universal or general. Performed before any physical exercise, preparing the entire body for training.
Special. Aimed at maximum warming up of the muscles that will be worked out in training.
Stretching. A popular form of body warming, improves muscle extensibility and joint mobility. It is displayed in a separate group, although its elements may be present in the general warm-up complex.
Basic rules for all types of warm-up:
- Exercise should be simple.
- The duration of the body warming up session should be about 15 minutes.
- Warm-up begins with the upper body, gradually moving to the lower body.
Warm-up exercises
The first set of exercises under consideration is considered universal and suitable for most people, before any workouts, both in the gym and when exercising at home.
Warm up the neck.
Warm up the muscles of the shoulders and arms:
Warm up the chest and back muscles:
Stand straight, arms bent at the elbows, place perpendicular to the body at chest level. Pull your shoulders back as far as possible, unbending the elbows of your arms, while turning to the side, trying to close your shoulder blades. Return to the starting stance and resume movements with a turn in the opposite direction. 
Lower back warm-up:
Warm up legs:
A set of warm-up stretching exercises
What kind of warm-up to choose depends on the complexity of the main workout and the muscle group being trained. In any case, if you skip the warm-up and move on to basic exercises, there is a great risk of injury or muscle tear. At the same time, you should not exhaust yourself with warm-up exercises. She needs to prepare her body for a full workout, and not exhaust in front of her.
Warming up in a physical education lesson is a simple but necessary thing. It is she who allows you to prepare the muscles for physical exercise and protects children from getting all kinds of injuries during the lesson.
Warm-up on physical education
Warm-up is the basis of physical education, and it should cover the whole body to the maximum. However, this does not take a long time, and the standard version covers only 10-15 minutes of lesson time. In addition to the main program, it is worth including an enhanced warm-up for those muscle groups that will be involved in the lesson: for example, before running, pay great attention to warm-up your legs.
So, the standard warm-up for the school is performed from the main position of the feet shoulder-width apart, feet parallel to each other, arms along the body or on the hips:
- tilting the head back and forth by 4 counts (8-12 times);
- head tilts to the right and left by 4 counts (8-12 times);
- head turns to the sides by 4 counts (8-12 times);
- head rotation in a circle 2 times in both directions;
- arms to the shoulders, rotation of the shoulders back and forth for 4 counts (8-12 times);
- warm-up of the wrists - rotation in both directions 2-4 times;
- warm-up elbows - rotation in both directions 4 times;
- rotation in the lower back in a circle 2-4 times in each direction;
- tilts of the body back and forth by 4 counts (8 times);
- tilts of the body to the right and left by 4 counts (8 times);
- warm-up of the ankle joints - rotation clockwise and counterclockwise for 4 circles in each direction;
- a similar warm-up for the hip joints;
- put your hands over your knees and rotate in the knee joint for 2-4 circles in each direction;
- performing classic forward lunges - 8 times for each leg;
- leg swings - 10-15 swings for each leg.
If there is a need to spend a physical education-minute in another activity, for example, a warm-up 
in an English lesson, you can leave only those exercises that affect the neck, shoulders and arms, and also add clenching and unclenching of the fists to warm up the hands.
Fun warm-up for kids
Small children do not really like ordinary warm-ups, but if you turn on cheerful cheerful music for a while, then even the most ordinary warm-up will go off with a bang. Another good move is to invite one of the students to warm up themselves (of course, you need to suggest the correct exercises). In this case, in elementary school, warm-up is also treated with great interest.
For warm-up before training. Warming up is one of the most important parts of your workout. Warm-up affects not only athletic performance, but also the risk of injury. By giving proper attention to proper warm-up, an athlete can quickly reach heights and avoid injury. Even in physical education lessons, we were taught that it is necessary to warm up before going in for sports, but often adults neglect this rule. Why do you need a warm-up? Its main task is to prepare your muscles, joints and ligaments with tendons for a serious, heavy load.
Pre-workout warm-up exercises
From the beginning, you need to warm up the muscles, and at the same time the joints. Basically, warming up occurs with the usual rotational movements of one or another area of \u200b\u200bthe body, but it is best to start the warm-up with a short run, this will give the greatest effect.
- The warm-up usually lasts 10-12 minutes. It starts with walking combined with running (5-7 minutes), then doing general developmental and special exercises.
- Perform general developmental exercises in the following sequence: exercises for the arms, shoulder girdle, torso, pelvis, thigh muscles, lower leg and foot.
- Repeat each exercise about 8-10 times, do them without tension, easily and freely, observing rhythmic breathing.
- The signal to end the warm-up will be the beginning of sweating, slight reddening of the skin, the appearance of heat in the muscles.
- Taking from 3 to 15 minutes in duration, a relaxed and even pleasant warm-up helps to quickly raise the tone and mood, feel vigor and strength of body and mind and, of course, recharge with positive energy for the upcoming active work or busy day off.
Accordingly, in order to achieve excellent results (external transformation and internal healing), moderate physical activity, which should start with elementary warm-up exercises that activate muscles and joints, stimulate blood circulation, metabolism and oxygen balance, should be regular, preferably daily.
Warm up before workout
The main tasks that the warm-up solves are:
- stretching and toning all muscle systems of the body;
- increased cardiovascular activity (increased blood flow to skeletal muscles from 20% to 75%) and active muscle blood circulation;
- getting an aerobic type of load;
- increase in heart rate up to 100 beats / min, within 10 minutes of warm-up.
The main purpose of the warm-up is to warm up the body and working muscles; in this state, the tissues become more elastic, which reduces the risk of injury. Also, the possible range of motion increases, which allows you to perform exercises more technically. Another warm-up challenge is to smoothly prepare the nervous system for strength training. Going to heavy weights without properly informing the body that a serious load awaits him, the trainee causes senseless stress.
Exercise program
Let's look at a set of exercises that anyone can include in their warm-up training program. Combined warm-up (total duration of 10-15 minutes), consisting of a series of aerobic and stretching (stretching) exercises.
Note: It is unnecessary to cite the technique of performing the warm-up complex, because all the exercises are extremely simple, so we will limit ourselves only to the visual-picture series.
Exercise # 1. Walking in place (3-4 minutes).
Exercise number 2. Raising the knees (30 times in 30 seconds).
Exercise number 3. Squats (15 reps)
Exercise number 4. Triceps stretch (4-5 reps per arm).
Exercise number 5. Shoulder rotation (2 sets of 12 reps).
COMPLEX
Physical exercise.
MOVEMENT EXERCISES
1. Slow running up to 3 minutes.
2. Exercises to restore breathing.
Hands up inhale, hands lower exhale.
3.Posture exercises:
1). Hands to the sides - walking on toes.
2) .Hands on the belt - walking on the heels.
3). Hands up, palms inward - walking on straight legs. (Do not bend your knees while walking)
4). Hands behind the back - walking on the inner and outer arches of the foot.
5) .Hands in the lock behind the head, elbows to the sides - walking in a half-seat. (Keep your back straight).
6). Hands on knees walking in full squat.
7). Walking "Crab". (Turn your back forward, sit down, hands with palms on the floor, legs bent at the knees).
EXERCISES IN STANDING POSITION.
1. I.P. legs apart (narrow stance), hands behind the back. Circular rotations of the head 1-8 to the left, 1-8 to the right.
2. I.P. legs apart (narrow stance), hands behind the back. 1-head tilt to the left, 2- to the right, 3- forward, 4- backward.
3. I.P. legs apart (narrow stance), toes in the lock 1-8 rotational movements with the hands forward, 1-8 backward, 1-8 wave-like.
4.I.P. Legs apart (middle stance), arms to the sides - elbow joint
relax, circular rotation with the forearms, 1-4 inward, 1-4 relax, 1-4 outward, 1-4 relax.
5.I.P. Legs apart (middle stance), arms to shoulders. 1- 4 circular rotations forward, 1- 4 circular rotations backward.
6. I.P. Legs apart (middle stance), hands on the waist (tilt the body forward) 1-8 circular rotation of the trunk to the right, 1-8 circular rotation of the trunk to the left (bend as much as possible).
7. I.P. Legs apart (middle stance), hands locked behind the head, 1-8 circular rotations in the hip joint to the right, 1-8 circular rotations in the hip joint to the left (bend as much as possible).
8. I.P. Legs apart, feet parallel (middle stance), hands on knees. 1-4 sitting down we bring our knees inward, 1-4 sitting down we spread our knees out.
9. I.P. Hands behind the back, right leg on the toe 1-8 rotate the ankle to the right, 1-8 rotate the ankle to the left. Also the left leg.
10.I.P. Legs apart (middle stance), fingers locked with palms to the chest. 1- hands forward, palms outward, 2- I.P. 3- hands upward, palms outward, 4- I.P ..
11. I. P. Legs apart (middle stance), right arm above the left below 1-4 jerks with the hands. We change the position of the hands.
12.I.P. Legs apart (middle stance), arms bent in front of the chest at the elbows 1-4 jerks with bent arms, 1-4 jerks with straight arms.
13. I.P. Legs apart (middle stand), arms to the sides, fingers are relaxed. 1- hands to the shoulders clench fingers into fists, 2- hands up, relax fingers, 3- hands to the shoulders clench fingers into fists, 4- hands to the sides relax fingers.
14. I.P. Legs apart (middle stance), hands forward 1- fingers to squeeze forcefully, 2- relax 3-4 too.
15. I.P. Legs apart (narrow stance), hands forward, palms down. Scissors 1-8 small amplitude, 1-8 large amplitude.
16. I.P. Legs apart (narrow stance), hands crossed forward, palms inward (palms turned towards each other), fingers join into a lock. 1- rotational movements are performed from the bottom up (the hands move up to the body and straighten forward). 2-I.P. (rotational movement is performed in the opposite direction). 3-4 too.
17. I. P. Legs apart (middle stance), feet parallel to the arms at the waist. 1-2 tilt to the left, 3-4 tilt to the right.
18. I. P. Legs apart (middle stand), feet parallel, hands behind the head. 1- turn left, 2- I.P., 3- turn right, 4-I.P ..
19. I.P. Legs apart (middle stance) feet parallel, hands on the belt. 1- 3 smooth forward bends (do not bend your knees, try to touch the floor with your hands), 4- bend back.
20.I.P. The left leg is straight, the toe is on the heel, the right leg is bent at the knee, the left hand is behind the back. 1-4 springy slopes to the left straight leg, trying to touch the toes with your palm. We change the position of the legs. We also perform to the other leg.
21. I.P. Legs together, hands in front are lowered, palms to feet. Without bending the legs at the knees, alternately rearrange your hands along the legs down, then along the floor forward all the way lying down, push up, and without bending your knees, rearranging your hands alternately rise in I.P ..
22. I.P. Legs apart (wide stance), arms bent at the elbows (right palm to left elbow, left palm to right elbow). 1-3 springy and smooth forward bends, 4- bend back (try to touch the floor with your elbows).
23. I.P. Legs together, grasp the calves with your hands and stretch your forehead to your knees, hold 1-8. Smoothly straighten up, bending back a little and relax.
24. I.P. Legs apart (middle stance) feet parallel, hands palms on the floor. "Bear" We take a few steps forward (right arm, right leg, left arm, left leg), stopping the arms and legs in parallel (making support on the arms, pushing off with both legs and raising our legs up) "kick up" walking backward (the same), stopping and "Bucking".
25. I.P. Legs apart (middle stance), feet parallel, grab the ankle with your hands and relax (rest).
26. I.P. Legs apart (wide stance), hands to the sides, fingers clenched into fists. "Mill". Lean forward, 1- with the right hand to reach the left leg, 2-I.P. 3- with the left hand, reach the right leg 4-I.P.
27. I.P. Legs apart, feet parallel (middle stance) - hands forward, palms down. Semi-squat, back straight. 1-3 spring squats, 4- I.P.
28. I.P. Legs together - hands forward, palms down. Semi-squat, back straight. 1-3 spring squats, 4-I.P.
29. I.P. Legs apart, feet parallel (wide stance) - hands forward, palms down. 1-3 spring squats, 4-I.P.
30. I.P. The right arm is bent at the elbow, the fingers are clenched into a fist (fist at shoulder level), the left leg is back on the toe. 1 - turn towards the hand, 2-I.P., 3- turn toward the hand, 4-I.P. We change the position of the arms and legs.
31. I.P. Legs apart (middle stance) feet parallel, hands behind the back, fingers connected (right hand on top, elbow behind the head, left hand below the elbow behind the back).
1- sit down (back straight)
2- I.P ..
3- sit down (back straight)
4-I.P.
We change the position of the hands.
1-4 too.
32.I.P .. Hands behind the back, legs apart, feet parallel (narrow stand).
1- movement of the pelvis to the left
2- movement of the pelvis to the right
3- move the pelvis forward
4- backward movement of the pelvis.
Keep your back straight.
33. I.P. Legs apart, feet parallel, hands in the lock behind the head (narrow stance - half squat).
1-4- circular movements with the pelvis to the left.
1-4 circular movements with the pelvis to the right.
Keep your back straight.
34. I.P. Legs apart, feet parallel (middle stance)
1-8- smooth inhalation (inhalation is performed to the maximum).
During inhalation, we stretch the spine and, while holding our breath, hold the stretched spine with the muscles for as long as possible.
Exhale 1-8 and relax.
35. I.P. Legs apart, feet parallel (wide stance).
1-2- arms spread apart and take a smooth breath.
1-2 - whistle hands in half arcs forward, palms inward, at the same time rise on toes, exhale smoothly and perform a half-squat while remaining on toes. While holding your breath (as much as possible), stay in this position.
1-4 smooth breaths, at the same time lower the entire foot and straighten up to relax.
36. I.P. right leg in front, left behind (wide stance), toes look forward, hands on the knee in front of the standing leg.
1-4- springy rocking with lowering down to painful sensations.
We change the position of the legs.
37. I.P. Legs apart (wide stance) feet parallel.
We transfer the body weight to the right leg, hands to the knees of the right leg
1-4 springy swinging to the right.
1-4 to the left.
38. I.P. Full squat on the right leg, left leg straight out to the side on the heel, arms forward.
1- a roll is performed from the right leg to the left leg.
2-roll is performed from the left leg to the right leg.
3-4 too.
Exercises while sitting.
1. I.P. Sitting legs apart, 1- tilt to the left leg, 2- tilt to the right leg, 3- tilt in the middle, 4- straighten up and, slightly bending back, relax.
2. I.P. Sit legs together, 1-3- bend forward, 4- straighten.
3.I.P. In the sitting position, one leg is bent at the knee, the lower leg is turned outward, the ankle is turned forward, the second is straight, 1-4 inclinations to the straight leg, 1-4 to the bent leg. We change the position of the legs and perform bends.
4.I.P. Sit on the floor, feet together, hands in support behind. 1- bend the right leg at the knee, 2- straighten the leg up. 3- bend at the knee, 4- I.P. 1-4-left leg.
5.I.P. Sitting on the floor, legs together, support with hands behind. 1- legs bent at the knees, pull them towards you, 2- straighten up. 3-bend at the knees and pull them towards you, 4-put on the floor.
6. Lie on your back, legs apart and relax.
Exercises while lying down.
1. I.P. Lying on your back, raise your legs up, supporting your lower back with your hands. "Bicycle" .1-10 perform forward movements. 1-10 perform backward leg movements.
2. I.P. Lying on your back, raise your straight legs up. Supporting the lower back with your hands 1 - spread the legs to the sides, cross 2 legs - the right leg in front of the left behind. Spread 3 legs to the sides. 4 cross - left leg in front, right leg behind. 5 - spread to the sides. 6-right forward left backward, 7- left forward, right back. Spread 8 legs to the sides.
3. I.P. Lying on your back with your hands locked behind your head. 1- connect the right elbow and left knee, 2-I.P. 3- connect the left elbow and right knee, 4-I.P.
4.I.P. Lying on your back, legs apart, relax.
5.I.P. lying on your back, hands behind the head. 1-connect both elbows and both knees. 2-I.P., 3- connect both elbows and both knees 4- return to the starting position.
6. I.P. Lying on your back, legs apart, arms along the body, relax.
7. I.P. Lying on your back, legs together, arms along the body. 1-right leg, bent at the knee, pull towards you, 2- turn to the left, 3- pull towards you, 4- turn to the right, 5- pull towards you, 6-put. 1-6 left leg.
8. I.P. Lying on your back 1-pull both legs bent at the knees towards you, 2- turn to the right, 3-turn to the left, 4-pull towards you and put on the floor.
9.I.P. Lying on your back, legs apart, relax.
10.I.P. Lying on your back, hands locked behind your head. 1-raise the torso, trying to touch the knees with the forehead. 2- I.P. 3-4 too.
11. I. P. Lying on your back, legs apart, arms along the body, relax.
12.I.P. Lying on your back, legs apart, arms along the body. 1- tighten the muscles of the buttocks, 2- relax, 3- 4 the same.
13.I.P. Lying on your back, arms along the body, legs together. 1- raise straight legs, trying to touch the floor behind your head. 2- gently lower. 3-4 - too.
14. I.P. Lying on your back, legs apart, arms along the body, relax.
15. I.P. Lying on your back, arms along the body, legs together. 1- raise straight legs to touch the floor behind the head, 2- straighten up, 3- touch the floor behind the head, 4- straighten up (6-10 series are performed).
16.I.P. Lying on your back, legs together, arms along the torso to relax.
17. I. P. Lying on your back, arms along the body, legs together. 1- tighten the muscles of the buttocks, 2- relax, 3- tighten the muscles of the chest, 4- relax.
18.I.P. lying on your back, arms along the body - raise straight legs by 5cm. from the floor and hold for up to 30 seconds. Repeat 3-4 times.
19. I.P. Lying on your back, legs apart, arms along the body, relax.
20.I.P. Lying on the right side, right leg bent at the knee, left straight.
1- Swing left leg up, 2- lower, 3- swing forward, 4- swing back. Perform 15-20 times.
21. And P. Lying on the right side, raise both legs by 5-7cm. from the floor and hold for 10-15 seconds.
Perform 3-4 times.
22. I.P. Lying on your back, legs apart, arms along the body, relax.
23. I.P. Lying on the left side, the left leg is bent at the knee, the right leg is straight.
1- swing the right leg up, 2- lower, 3-swing forward, 4- swing back.
Perform 15-20 times.
24. I.P. Lying on the left side, raise both legs by 5-7cm. from the floor and hold for 10-15 seconds.
Perform 3-4 times.
25. I.P. Lying on your back, legs apart, arms along the body, relax.
26. I.P. Lying on your back, legs straight, arms bent at the elbows. Extend the shoulder blades - walking on the shoulder blades back and forth.
27. I.P. Lying on your back, legs apart, arms along the body, relax.
Exercises while sitting.
1.I.P. Sitting on the floor, legs apart, arms bent at the elbows. Walking on the buttocks back and forth.
2.I.P. Sitting on the floor, the legs are bent at the knees, the feet are connected by the feet. 1- take the feet with your hands and gently stretch your forehead towards them. 2- arms smoothly move along the legs to the knees, the body bends back. Relax. 3- hands on the legs smoothly down, grab the feet, reach with the forehead to the feet. 4- hands smoothly move along the legs to the knees, the body bends back. Relax.
3.I.P. Sitting on the floor, legs apart 1- reach with your right hand to the left toe. 2- straighten up. 3- reach with your left hand to your right toe. 4- straighten up.
4.I.P. Standing on your knees and on your forearms (arms bent at the elbows). 1- raise your right leg - perform 10 swings up, 2- put on your knee. 3- lift the left leg up and perform 10 swings, 4- put on the knee.
Complete 2-3 episodes.
5.I.P. Kneeling down, lower your head, pull your hands on your forearms towards you and relax.
6.I.P. Kneeling, arms bent at the elbows, on the forearms, round the back, stretch up, straighten your arms. 2- arms forward on the elbows, bend your back, head up, stretch. 3-i.p. 4- relax.
10-15 episodes in progress.
7.I.P. Lying on your stomach, arms forward. 1- raise arms and legs at the same time and hold for 5-10 seconds. 2- i.p. 3-4 - too.
Perform 3 - 6 times.
8.I.P. Support lying. Flexion and extension of the arms in the lying position (you can kneel).
It is performed 2-3 series 5-10 times.
9.I.P. Lying on your stomach, arms forward, relax.
Exercises at the wall.
1. I.P. Standing facing the gymnastic wall, hold the pole with your hands (or just against the wall) with your back straight. 1- raise the right leg, bent at the knee, 2- turn to the right. 3- turn left. 4- put. 1-4 left leg.
It is performed 10-15 times.
2.I.P. Standing facing the gymnastic wall, the back is straight, the heel of the left leg is placed in the middle of the foot of the right leg. 1- raise the leg bent at the knee and take it to the side back. 2- leg bent at the knee forward. 3- towards the back, 4- I.P. 1-4 also with the right foot.
It is performed 8-10 times with each leg.
3.I.P. Standing facing the gymnastic wall, hold the pole with your hands. 1- sit down on the whole foot, 2- roll on toes 3-on the heels, (we perform 5-6 rolls), rise on toes, stretch (stretch the spine), 4- smoothly descend on the entire foot.
It is performed 6-8 times.
4. I.P. Standing facing the gymnastic wall, hold the pole with your hands. Cross swings 1-4 with the right leg, 1-4 with the left leg.
3-4 series of 8-10 swings for each leg are performed.
5.I.P. Standing sideways to the gymnastic wall, hold on to the pole with your hand. Longitudinal swings. 1-4 with the right leg. 1-4 with the left leg.
8-10 swings are performed, 3-4 series for each leg.
6. Jumping rope. Rotating the rope forward, jumping on 2 legs. (30-100 jumps)
7. Forward flips.
8. Rotation of the hoop.
9. Headstand. (With help and against the wall).
Recovery exercises.
1. I.P. Lying on your back 1-right elbow and left knee connect, hold for 5-10 seconds, 2- relax. 3- connect left elbow and right knee and hold for 5-10 seconds., 4- relax.
Perform 8-10 times on each leg.
2.I.P. lying on your back. 1- connect both elbows and both knees, hold for 5-10 seconds. 2- relax. 3-4 too.
Perform 8-10 times.
3.I.P. Lying on your back, pull your legs bent at the knees to you, connect your toes and hands. 1- spread your legs and arms. 2- connect. 3-4 too.
It is performed 8-10 times.
4.I.P. Lying on your back, pull your legs bent at the knees towards you, connect your toes and hands. 1-perform a forward movement (imitation of walking) 15-20 times. 2-perform the movement back 15-20 times (imitation of walking). 3-4 too.
5.I.P. Lying on your back, pull your legs bent at the knees towards you, connect your toes and hands. Perform rolls on the back forward and backward (8-10 times).
6.I.P. Lying on your back muscles are relaxed. 1 - Smooth inhalation. 2- do not breathe (30-60 seconds) 3-smooth exhalation. 4-relax. It is performed 3-4 times.
7. I.P. Lying on your back, legs apart, arms along the body. 1-strain all muscles of the body and hold for 5-10 seconds. 2-relax. 3-4 too. Runs 2-3 times.
8.I.P. Sitting on the floor, the legs are bent at the knees, the feet are connected. Massage the earlobes and the outer edge of the ear from top to bottom and from bottom to top 3-4 times.
9. I.P. Sitting on the floor, legs are bent at the knees, feet are joined.
Rotational movements of the palms forward and backward. Massage both ears with your palms.
The modern rhythm of life makes many people give all their strength to work, household chores, and everyday life. In the midst of this bustle, it is sometimes difficult to devote time to your health, visit the pool, go to the gym. But a person's muscles must receive a constant load, develop in order to stay in good shape.
To do this, you can use a full-fledged complex of general developmental physical education exercises for adults at home and make the figure more attractive and the muscles trained.
The muscles of the arms and shoulder over time lose their elasticity and become more relaxed, which, together with other reasons, leads to the appearance of scoliosis, curvature of posture. There are simple steps that can form a good muscle corset.
Exercises for this muscle group are performed a certain number of times in several passes.
Before carrying out a complex of general developmental physical education exercises for adults, it is imperative to do a warm-up.
Extension of the arms
The exercise is performed with dumbbells. You need to do 10 exercises at a time:
- lean with your knee and one hand on a flat surface;
- straighten your back, strain your stomach, do not raise your head;
- take a dumbbell in the other hand, bend it;
- keep your elbow motionless, straighten your arm with dumbbells;
- turn your hand palm up, fix;
- return to the previous position.
Knee push-up
Perform several repetitions 30 times.
A set of general developmental physical education exercises for adults will help you always stay in shape Technics:
- emphasis on your knees, cross your feet, raise them above the floor;
- put your palms close to each other;
- pull in the stomach, bending your elbows to drop to the floor;
- slowly straighten up.
Neck exercises
The complex of general developmental physical education exercises for adults is designed in such a way as to pay special attention to the muscles of the cervical spine. The strengthening and development of which is the prevention of pain and the treatment of pathologies. For a sore neck, neurologists recommend doing gymnastics from static exercises. Some of them are presented below.
Important! If during the exercise a person feels pain and discomfort, you need to reduce the range of motion and reduce the number of repetitions. If pain is still present, the gymnastic element should be postponed for a while.
Pendulum
- take a comfortable position, keep your head straight;
- tilt to the right, strain your neck, hold your head for 7 seconds;
- tilt to the left.
Repeat the movements 5 times.
Aircraft
Do 2 more times, hold for 10 seconds.
Exercises for legs and pelvis
This complex helps to strengthen the muscles of the thighs, back of the torso and buttocks.
Squat
- put your legs wider than your shoulders;
- do squats, hips parallel to the floor;
- repeat 20 times.
Breeding legs lying
This exercise is the basis of a set of general developmental physical education exercises for adults, which involves the work of several muscle groups. 
- lie on a flat surface;
- bend your legs, raise;
- the thighs take a perpendicular position to the floor, the legs - parallel;
- spread the legs to the sides, fix;
- slowly bring your knees together.
Perform 10 times, doing 2 sets.
Exercises for the trunk
Exercises for developing the muscles of the torso are usually divided into 2 groups: for the chest and for the abdomen. The main training methods are presented in the table.
| № | A complex of general developmental physical education exercises for adults | Dosage |
| Chest | ||
| 1 | Raising two arms with dumbbells to the sides, lying down Raising hands with dumbbells from behind the head, lying down Press the shell, sitting on a bench | 2x8 |
| Stomach | ||
| 1 | Lying on your back, raise your torso, tilting forward, touch your knees with your head Hanging on the bar, raise your legs up, fix Putting your feet shoulder-width apart, bend to the sides with a barbell on your shoulders | 25 |
Important to remember! Movement aimed at strengthening the trunk affects the internal cavities of the body and important organs. They need to be done slowly, without forcing.
Exercises for the whole body
The basis of the complex of movements for the whole body is 3 exercises:
- bar;
- squatting with weights;
- incomplete bridge.
Plank
The plank refers to strength training that exerts a load on all muscles.
To complete the plank, you need to sit on the floor so as to keep your body on your elbows and toes. In such a stance, you need to hold for 1 minute in several approaches. 
Weighted squat
This exercise pumps the muscles of the lower part: thighs, calves, buttocks. You can use dumbbells or other object as weight. For beginners, squatting is recommended to start without the use of weights. In this case, you cannot tear off your heels from the floor, start from 10 times in several sets. 
Execution technique:
- put your legs wider than your shoulders;
- descend until the buttocks are parallel to the floor;
- slowly take the original position.
Incomplete bridge
This exercise helps to strengthen the muscles of the thighs and buttocks:
Exercises for shaping posture
A beautiful posture not only makes a person more attractive, but also affects the correct operation of all vital systems. To create an even posture, you need to do the following exercises.
Reed:
- sit on your knees, clasp your hands over your head;
- turn brushes with palms up, pull as high as possible to the ceiling;
- make bends to the sides;
- return to its original position.
When performing, keep your back straight, do not bend your arms at the elbows. Perform 4 times.
Worm:
- sit on your heels, put your hands on your knees;
- spread the knees to the sides;
- bend your elbows, lower them to the floor;
- tilt your head, linger for 10 seconds.
Repeat - 3 times.
Balance exercise
An additional complex of general developmental physical education movements for adults, which is aimed at correcting posture, includes gymnastics in balance. These exercises strengthen the muscles in the trunk and tone the back muscles. They are carried out on a raised support or on the floor, and can be performed on the spot or in motion.
Exercises in place: standing on toes, on heels, turns, limbs, jumping.
Exercises on the move: walking of various kinds, using weights when walking, overcoming obstacles, running, dancing steps.
Strength exercises
Strength actions are aimed at training physical strength, endurance with the participation of certain muscle groups. They are usually divided into training with their own weight and with free weight. Exercises are performed in the morning or in the afternoon 10 times, several times a week.
With own weight:
- push-ups from the floor;
- pull-up;
- squatting.
Note! In order for the load to be evenly distributed to all muscle groups, the complex of general developmental physical education exercises for adults should be done with a straight back and the correct body position: put your feet shoulder-width apart, you cannot lean forward. 
With weights (raising and lowering shells):
- barbell squat;
- chest presses;
- bent over thrust;
- deadlift.
Breathing exercises
Such exercises help to relax, lose weight, normalize digestion, and fight stress. 
Palms
Take 4 deep breaths through your nose, exhale quietly through your mouth. When inhaling, clench your fists. Pause for 6 seconds, lower your hands. The shoulders and abdomen are relaxed. You should do 24 sessions of 4 breaths.
Pump
Standing bend down. In the middle of the slope, inhale the air with your nose, finish inhaling with the slope. Straighten up. Repeat 12 sets of 8 breaths, taking a break for 4 seconds.
Epaulettes
Stand on the floor, press your hands to your stomach. When performing, take 8 breaths in a row. The break is 4 seconds. As you exhale, push your hands to the floor, straightening them. When exhaling, press your hands again. Repetition - 12 sets of 8 breaths.
Stretching exercises
After completing a set of general development exercises for strength physical education, an adult must definitely stretch the tendons and muscles. Over the years, stretching gets worse, in addition, strength training contributes to shortening the ligaments and impairing joint mobility. Stretching exercises should be done without pain, jerking, breathing deeply.
First, large muscle groups are pulled, then small ones.
Back and hip stretch
Sit on the floor, make sure your back is straight, legs extended forward. To stretch the muscles, you need to bend forward and try to reach your toes with your hands. Having touched the legs, linger for 10 seconds, then straighten up. You need to raise one leg and, grabbing it with both hands, pull it up. Feeling the tension, fix the position for a few minutes, change leg. 
Stretching the chest muscles
The exercise is performed in a standing position, legs should be shoulder-width apart, knees slightly bent. Put your hands behind your back in a lock. The chest should be slowly pulled forward to the maximum, straining the stomach and back.
Relaxation exercises
When performing monotonous work, a person does not notice how his muscles, while maintaining a certain body position, are constantly tense. To restore strength and calm the nerves, stress must be relieved. For this, programs have been developed that help to relax and relieve fatigue.
Exercises need to be done with breath holding and muscle tension.
For hands
Standing straight, raise your hands, clenched into fists. When inhaling, first strain the muscles of the hand, then the forearm and shoulder. Hold your breath for a few seconds. In this case, you need to mentally give a command for maximum tension. When exhaling, relax, lower your hands and make several pendulum-like turns.
For the torso
Lying on your stomach, bend your whole body, raising your knees and head. Starting position, relax. Do 3-4 repetitions. The second part of the exercise is also performed, but you need to lie on your back. Tighten the muscles when bending, relax, straighten on the floor.
General developmental exercises in pairs
OPU in pairs are aimed at strengthening joints, developing strength and endurance. Movements in pairs involve muscle groups in a special way that cannot be achieved alone. 
Any set of general developmental physical education exercises for adults in pair work helps to learn how to calculate efforts to resist a partner and show your maximum abilities. The peculiarity of such exercises is that they can be performed alternately or together, with or without objects.
For hands
Facing each other, the partners stretch their hand forward, while the other is bent at the elbow and locked into the lock with the partner's hand. The workout focuses on flexion and extension of the arms with resistance.
For legs
An effective hip exercise is easy to do. In this case, you need to lie on your back, lift and spread to the sides. At the same time, the partner stands on the side of the legs and holds the partner by the ankles. The task of the first participant is to bring his legs together, and the second is to hold them, showing resistance. After several repetitions, the task is reversed.
General developmental exercises in motion
Such trainings selectively affect certain muscle groups and are divided into anatomical groups, which have several local exercises. ORU consists in the development of motor qualities: turns, flexion, abduction and others.
Foot and shin training:
- lifting on toes, walking, jumping (using two or one leg);
- walking on the outside of the foot;
- touching the heel of the floor with one leg while lungeing forward with the other.
Full body workout (repeat 5-6 times):
- alternate squatting and lying emphasis;
- spread your legs, perform circular movements with the body;
- go down to the floor with your legs crossed, then lie down, sit down and stand up, without using your hands.
Corrective gymnastics exercises
Corrective gymnastics is aimed at relaxing the muscles and restoring the normal functioning of the body. This happens when performing general developmental, corrective and relaxing gymnastics twice a day for 15-20 minutes. 
Such exercises may include:
- a set of general developmental gymnastics exercises for adults using gymnastic apparatus;
- a series of movements without projectiles;
- group or individual lessons.
An example of such gymnastics is symmetrical exercises., which are designed to remove asymmetry, align the spine, and weaken muscle tone.
Exercises:
- I. p. Lie on your stomach, stretch your arms. Raise your head and shoulders, stretch your arms, take them back. Take a breath, take and. P.
- I. p. Lying on your back, raise your legs, making an angle of 45 degrees and cross the straight legs - "scissors".
- I. p. - the same. To make circular movements of straight legs - "bicycle".
General development exercises with weights (dumbbells)
Exercises with dumbbells are classified as general developmental athletic training., which are aimed at training endurance, joint flexibility, improving body proportions. Many dumbbell movements are performed while sitting or lying down, which reduces the stress on certain parts of the body and organs.
The main rule of such exercises is a gradual increase in resistance. In this case, the actions are performed with the addition of the weight of the dumbbells with increasing repetitions. 
Complex of movements:
- side bends, standing with dumbbells in hand;
- traction of the apparatus from behind the head while lying on the gymnastic bench;
- alternate lifting of hands from dumbbells in front of you;
- lunges and squats with dumbbells.
General developmental exercises without objects
ORU without objects are simple movements of body parts in an accessible technique, taking into account the age and anatomical features of a person. Such actions help to improve the condition of the body, develop physical qualities and improve your health.
Complex (working out the muscles of the shoulder, legs and back):
General developmental exercises with a rope
Jumping rope exercises are often included in the set of switchgear, they are part of the athletes' training. Despite the availability of actions and the simplicity of the projectile, systematic exercises allow you to improve coordination of movements, reduce weight, and work out several muscle groups at once.
Experts recommend for beginner athletes to train for 10 minutes 3 times a week, gradually increasing the load and using 3 types of jumps. In addition, you can perform other exercises in which the rope is used not only for jumping. 
Types of activities:
- jumping rope on one or two legs (10 times);
- swing your legs, while holding the shell in your hands, try to reach it with your foot (8 times);
- tilts forward, while the rope must be taken, and then, when performing the next tilt, put on the floor (10 times).
General developmental exercises using a hoop
For more effective muscle training, development of dexterity and accuracy of movements, coaches recommend using a hoop. As a sports equipment, it can be a guide in the lesson, fix certain postures, body position. In the classroom, different positions of the hoop are often used: horizontal, frontal, side. 
In addition to rotating the hoop at the waist, arm, neck, jumping, throwing and passing the hoop are done. Exercises are done smoothly, slowly, carried out 8-10 times.
Hoop exercises
- The hoop in the hands. Standing on the floor, the hoop is in the hands in front. When lifting on toes, raise the hoop and look at it, take a breath. Accept and. n. Exhale.
- Forward bends, put the hoop or pick it up.
- Standing on the floor Hold the hoop with your hands vertically from above. Place the hands next to each other. Swing your legs alternately backward, bending.
General developmental exercises with balls
Physical movements using the ball help develop a person's mobility and responsiveness. Such a projectile is used as a light weight in single or pair training. In this case, you need to correctly select the weight of the ball and the intensity of the movements. 
General strengthening activities
For hands:
- put your legs apart, take the ball in your hands, lower your hands;
- raise your hands in front of your chest;
- continue the movement, raising your hands up;
- give up.
For the torso:
- put your legs apart, raise your hands with the ball up;
- tilt to the sides;
- complicate the movement: bend forward without bending your knees, touch the floor with the ball.
For legs:
- lie on the floor;
- stretch your arms over your head, hold the ball;
- sit down slowly, trying to reach the socks with the ball.
General developmental exercises with a gymnastic stick
The gymnastic stick makes it possible to increase the sports load and diversify the workout... Movements with such a projectile should be carried out under the guidance of a specialist who will competently distribute the number of exercises to certain parts of the body and their amplitude. 
Stick exercises prepare the body for more challenging workouts. At the same time, the type of grip on the stick is of great importance: normal, from below, narrow, reverse, different.
Basic exercises:
- Legs apart, take the stick by the ends from above and place it vertically behind your back. Do 5 squats while maintaining your posture.
- Walking in place, keep the stick horizontally in front of you. Lunge with your left foot, turn to the right, change legs. Repeat 8 times.
- Standing, put your legs apart, the stick - horizontally behind your back. Bend forward, lifting the stick upward with a jerk. Return to and. P.
The correct distribution of physical activity has a great impact on a person. By performing simple movements, he gets the opportunity to correct posture, strengthen muscles, restore vitality and prolong youth.
The basic complex of general developmental exercises for adults in physical education can be used as a warm-up before strength training or on its own.
In order for the classes to bring only benefit and pleasure, it is imperative to study the methodology and features of their implementation.
Useful video with a set of general developmental exercises for adults:
General developmental physical education exercises with a rope:
