Общеукрепляющие упражнения для детей от 4 до 7 лет показывают специалист физической культуры и спорта (Уральский Университет физкультуры и спорта), инструктор по карате регионального центра танца «Данс-холл» Андрей Малков и его воспитанник Миша (6 лет).
1. Приседания
Эффект: укрепляет мышцы ног.
Техника выполнения:
- ноги на ширине плеч, руки вытянуты вперед
- спина прямая
- пятки прижаты к полу
- выполнять от 20 до 50 раз в зависимости от физической подготовки ребенка
2. Отжимания
Эффект: укрепляются мышцы рук, груди. Важно делать отжимания именно после приседаний, чтобы разгрузить мышцы ног и нагрузить верхний плечевой отдел — это равномерно распределит нагрузку на разные мышцы.
Техника выполнения:
- в зависимости от ширины положения рук вы можете выбирать нагрузку: если руки стоят близко друг к другу, то идет проработка бицепсов, если руки расставлены широко — прорабатывается грудная часть
- корпус должен находиться в прямом положении, сгибаются только руки
- выполнять максимум 10 раз
- еще один вариант выполнения — плавно опуститься на пол в такой очередности — колени, таз, корпус, так же плавно нужно выходить наверх в исходное положение
3. Берпи
Эффект: развитие общей выносливости. В работу включаются ноги, пресс, корпус, руки. Выполняется в шесть этапов.
Техника выполнения:
- исходное положение — стоя
- упор присев
- выпрыгивание двумя ногами в упор лежа
- полностью лечь на пол, выполнить отжимание
- подтянуть ноги к груди, оказавшись вновь в положении упор присев
- выпрыгнуть вверх, сделав во время прыжка хлопок руками над головой
- выполнять 10 раз
На начальном этапе нужно добиться правильного выполнения, затем постепенно наращивать темп во время упражнения.
4. Пресс
Техника выполнения:
- исходное положение — лежа на спине, ноги прямые, руки за голову или руки вдоль тела прямые
- первыми ребенок тянет руки, создавая инерцию, затем поднимается голова, плечи, скручивание делается постепенно, руками дотянуться до носочков — чтобы в этот момент растяжения отдохнуть
- плавно опуститься назад
- нельзя резко падать прямым корпусом назад и резко подниматься вперед
- для удобства выполнения можно придерживать ноги ребенку или зацепить носочки за основание дивана, чтобы ноги при подъеме не отрывались от пола
- выполнять 10–15 раз
5. Лодочка
Техника выполнения:
- исходное положение — лежа на животе, руки прямые вдоль пола, стопы вместе
- одновременно ребенок поднимает обе руки и обе ноги, создавая напряжение в пояснице
- замирать в таком положении не нужно
- выполнять 20 раз
6. Закидывание ног за голову
Эффект: укрепляется нижний пресс, растягивается поясничный отдел.
Техника выполнения:
- исходное положение — лежа на спине
- постепенно поднимаем ноги и закидываем за линию головы
- упор при этом на плечи, не на шею и голову
- выполнять 10–15 раз
ВАЖНО: во время занятий дома необходимо соблюдать питьевой режим — не более одного-двух глотков воды с периодичностью через два упражнения, всего в день ребенок должен выпивать полтора литра воды. Есть лучше за полтора-два часа до занятия и насытить пищу сложными углеводами. После занятия ребенку необходимо поесть, но не раньше, чем через 30–40 минут.
К этой группе упражнений можно отнести следующие:
1. Поднимание на носки, перекаты с пяток на носки;
2. Отведение, сгибание и поднимание ног вперед, в сторону, назад из различных исходных положений (стоя, сидя, лежа) и движениями руками;
3. Выпады вперед, в сторону, назад, глубокие выпады, пружинящие движения в выпадах, со сменой положения рук;
4. Приседы на двух и одной ноге с различными движениями руками;
5. Круговые движения стопой и ногой;
6. Повороты ноги внутрь и наружу;
7. Упражнения в статических положениях, в равновесиях;
8. Упражнения на расслабление мышц ног.
И.п. – руки на пояс
1-2 – стойка на пятках с полунаклоном вперед
3-4 – перекатом стойка на носках
5-6 – перекатом стойка на пятках с полунаклоном вперед
И.п. – руки за спину
1-3 – 3 пружинных стойки на носках
Вариант: тоже с поочередным или одновременным движением рук в
различных направлениях на каждый счет.
И.п. – руки в стороны
1 – левую вперед
2 – согнуть левую вперед
3 – левую вперед
5-8 – тоже, что 1-4 с правой
Вариант:с выставлением на носок, на пятку
И.п. – руки в стороны
1 – левую вперед
2 – левую в сторону
5-8 – тоже, что 1-4 с правой
И.п. – руки на пояс
1 – выпад левой, руки в стороны
2-3 – 2 пружинных движения
5-8 – тоже, что 1-4 с правой
1 – мах левой в сторону, руки в стороны
3 – стойка на правой, мах левой в сторону
5-8 – тоже, что 1-4 с правой
1 – левую вперед, руки в стороны
2 – выпад левой, руки на пояс
3 – стойка на правой, левую вперед, руки в стороны
5-8 – тоже, что 1-4 с правой
2 – упор стоя согнувшись
И.п. – стойка скрестно левой, руки на пояс
1-2 – стойка на носках с поворотом направо на 360º в упор присев ноги
3-4 – с поворотом налево на 360º, вставая и.п.
Тоже с поворотом налево.
1 – выпад левой, руки вперед
2 – прыжком смена положения ног, руки в стороны
3 – прыжком смена положения ног, руки вперед
5-8 – тоже, что 1-4 с правой
1 – упор присев на левой, правую назад на носок
2-3 – 2 пружинящих движения
4 – глубокий выпад на левой, руки в стороны
7 – приставляя правую упор присев
1 – стойка скрестно левой, руки на пояс
2 – сгибая левую, упор присев на левой, правую в сторону на носок
3 – приставляя правую, упор присев
5-8 – тоже, что 1-4 с правой
И.п. – стойка на правой, левую вперед, руки на пояс
1-2 – полуприсед (присед) на правой, руки в стороны
И.п. – присед, руки вверх
1 – встать, стойка на правой, левую вперед, руки вперед, ладонями книзу
3-4 – тоже, что 1-2 на левой
И.п. – упор присев на правой, левую в сторону на носок
1-3 – 3 пружинных взмаха левой в сторону, и.п.
4 – прыжком смена положения ног
5-8 – тоже, что 1-4 правой
И.п. – широкая стойка, руки в стороны
1-2 – сгибая левую, наклон влево, левой рукой коснуться пола
5-8 – тоже, что 1-4 на правой
И.п. – упор присев на левой, правую назад на носок
1-3 – 3 пружинных покачивания
4 – прыжком смена положения ног
5-8 – тоже, что 1-4 на правой
1 – полуприсед на правой, левую назад на носок, руки в стороны
2 – полуприсед на левой, правую вперед на носок и наклон вперед-книзу
3 – приставляя правую, упор присев
5-8 – тоже, что 1-4 на левой
И.п. – сед на пятках, руки в стороны
1 – упор на левом колене боком, мах левой в сторону, левую руку в
3 – тоже, что 1 правой
И.п. – упор присев
1 – упор стоя согнувшись
2 – упор присев на правой, левую в сторону на носок
5-8 – тоже, что 1-4 на правой
1 – согнуть левую вперед
2 – левую вперед
3 – согнуть левую вперед
5 – левую вперед
6 – левую в сторону
7 – левую вперед
2 – «8»— тоже, что 1-8 правой
И.п. – руки на пояс
1 – левую в сторону на носок, руки к плечам
2 – с поворотом налево, выпад левой, руки в стороны
3 – стойка на левой, правую назад на носок, руки вверх
4 – приставляя правую с поворотом направо, дугами наружу, и.п.
5-8 – тоже, что 1-4 с правой
1 – выпад левой, дугами внутрь руки в стороны
Упражнения для растяжки и поддержания тонуса мышц важны не только для взрослых, но и для детей.
Медики уверяют, что регулярные занятия силовыми тренировками, адаптированными под возможности ребенка, повышают его самооценку, хорошо влияют на дисциплину и развитие интеллектуальных способностей.
Занимающиеся спортом школьники легче адаптируются в социуме. И это только перечень косвенных воздействий на социализацию и психическое здоровье. Грамотно спланированные нагрузки также улучшают и физическое состояние ребенка.
Упражнения для мышц детям: кому они необходимы
Растяжка мышц и улучшение их тонуса повышают общую выносливость ребенка. Ему становится легче поддерживать общую активность, ходить на прогулки и в походы, заниматься в школе. Этот вид нагрузки подходит всем детям, у которых нет медицинских ограничений для него.
Разумеется, такого рода занятия не должны становиться интенсивными тренировками, которые предписаны профессиональным спортсменам. Занятия нужно планировать с учетом рекомендаций преподавателей физкультуры или опытных тренеров.
Упражнения для мышц детям нужны в нескольких случаях:
• при наличии общей мышечной слабости;
• при нестабильном тонусе мышц и сухожилий;
• при проблеме с координацией на фоне повышенной активности;
• просто для повышения общего тонуса организма и улучшения выносливости.
Осторожно: убедитесь в том, что ваш ребенок физически способен выдержать программу тренировок. Если он наблюдается у врача, проконсультируйтесь с доктором, прежде чем начинать придерживаться режима тренировок.
По сути, каждому ребенку такой комплекс не помешает. Не обязательно делать из малыша спортсмена, но повысить его выносливость при выполнении школьных заданий и домашних задач имеет смысл.
Упражнения для мышц детям: что важно сделать до начала тренировок
Фитнес для детей отличается от системы тренировок для взрослых. Важно учесть несколько моментов еще до того, как вы с ребенком отправитесь в спортзал.
1. Мотивируйте ребенка. Дети с трудом переносят рутину, но любят играть. Используйте это. Например, есть комплексы упражнений для развития координации, которые можно представить так, будто бы это трюки фокусника в цирке. Каждый ребенок мечтает на время превратиться в циркового факира или клоуна. Попробуйте поиграть с ним в это на тренировках.
2. Используйте соревнования. В группе детей это делать проще. Важно только следить за тем, чтобы каждый из них побывал в качестве победителя. Если вы работаете с группой детей или тренируете нескольких собственных, понаблюдайте за тем, у кого что получается лучше делать. И проводите соревнования так, чтобы каждый из них выигрывал время от времени. Это хорошо мотивирует, ставит цели по улучшению навыков, повышает самооценку ребенка, помогает ему со стороны взглянуть на свои достижения. При индивидуальных занятиях можно вести таблицу достижений и превосходить самого себя, достигая все лучших и лучших результатов.
3. Качество превыше количества. Упражнения для мышц надо давать детям такие, чтобы они могли их выполнить. Пусть лучше малыш отожмется один раз, но хорошо, чем три раза, но с поддержкой. Нет смысла повторять упражнения много раз, если они получаются плохо. Рост нагрузки должен быть постепенным и учитывать возможности ребенка.
Упражнения для мышц детям: список увлекательных вариантов
Мотивация к занятиям спортом у детей – важнейшая составляющая успеха. Соглашаться с нежеланием ребенка делать упражнения для мышц не стоит, но и давить тоже не надо. Проработав систему мотивации, важно подобрать список конкретных вариантов, которые подойдут ребенку по возрасту, по состоянию его мышечной системы. Придется проявить творчество, чтобы дите не потеряло интерес к занятиям до того, как будут достигнуты хоть какие-то результаты.
Можно перечислить несколько интересных вариантов упражнений, их уместно проводить и дома, и на улице.
Ловкая обезьянка. Этот вид упражнений подойдет для прогулки на детской площадке, для дома, если у вас оборудована специальная стенка. Потребуется горизонтально расположенная решетка, расстояние от которой до земли или пола больше роста ребенка. Ребенок должен на руках пройти всю решетку, раскачиваясь, чтобы перехватиться с одной балки на другую. Этот вид упражнения развивает координацию, улучшает силу мышц в верхней части тела, повышает выносливость. В качестве конечной цели может быть перемещение по всей длине решетки без остановки. Ребенок может представить себя обезьянкой, которая движется вперед, хватаясь за ветки деревьев. В начале тренировок надо стоять рядом с малышом, чтобы можно было поймать его, если он начнет падать.
Тачка. Это упражнение можно делать вдвоем, оно потребует поддержки друга или родителя. Хороший вариант для групповых занятий. Упражнение выполняется так: ребенок упирается руками в пол, сзади другой малыш или родитель берет его за ноги, он начинает идти руками по полу. Получается нечто, похожее на тачку, которую строители используют для перемещения цемента, кирпичей. Тело ребенка должно быть ровным, без прогибов. Если упражнение делают два ребенка, они могут меняться местами. В большой группе школьников или малышей детского сада можно добавить элемент веселья, если устроить гонки на тачках: проверить, какие пары быстрее преодолеют нужную дистанцию. Упражнение развивает грудные мышцы, трицепсы.
Гусеница. Еще один способ укрепления мышц, построенный на имитации активности животных. Этот вид упражнений укрепляет мышцы груди, рук, плеч, бедер и пресса. Упражнение выполняется так: ребенок разводит ноги на ширину плеч, наклоняется и упирается ладонями в пол перед собой. Получится перевернутая буква V. Он должен идти руками вперед, оставляя ноги на той же точке, это делается до тех пор, пока расстояние между животом и полом не составит около 8-10 см. После этого ребенок оставляет руки в одной точке и пододвигает ноги. Так можно перемещаться на некоторую дистанцию, которая подразумевает выполнение упражнения несколько раз.
Канатоходец. Упражнение для мышц детям, развивающее нижнюю часть тела. Канат нужно проложить на траве возле дома или на полу. Веревка не должна сдвигаться, но лежать на полу, не нужно ее натягивать даже на малой высоте. Развитие координации движения ног и туловища проводится постепенно. Первым делом ребенок должен просто научиться ходить ровно по веревке. Если у него недостаточно мотивации, поиграйте в циркача-канатоходца, который якобы идет по канату на некоторой высоте. Или пусть он представит, что переходит лужу или реку. Потом задания можно усложнять. Поставьте пустую пластиковую бутылку посередине, ребенок должен ее поднять и донести до конца. Потом таких вещей, которые он должна собрать по пути, нагнувшись за ними, может быть несколько. Упражнение нужно повторять до тех пор, пока ребенок не научится запросто проходить по прямой линии, не шатаясь, не падая, не отступая от нее. В зависимости от возраста ребенка это может занять от нескольких дней до нескольких недель.
Упражнения для мышц детям: общие принципы тренировок
Возможно, перечисленные упражнения для вашего ребенка слишком сложные, скучные или, наоборот, чересчур простые. Важно понимать общие принципы построения тренировок, которые направлены на укрепление мышц и сухожилий, повышают выносливость.
Многие виды активности на улице и на детской площадке способствуют развитию мускулатуры. Будь то лазание по горкам и детским сооружениям или прогулки в горах с ребенком. Для видимого эффекта занятия должны проводиться не менее трех раз в неделю. Их продолжительность стоит подбирать индивидуально.
Есть общий перечень активностей, которые развивают мышцы и улучшают выносливость.
• Лазание по камням, деревьям, канату.
• Катание на лодке, когда ребенок сидит на веслах.
• Подтягивания, отжимания, приседания.
• Перетягивание каната (в командной работе).
• Упражнения с гантелями или эспандером.
Даже если многие из этих вещей ребенок осуществляет в повседневной активности или на прогулке, стоит поощрять более активное применение отдельных практик. Для этого можно вводить счет или учет времени. Сколько раз он отжимается или приседает? Как много раз может поднять гантели? Если завести дневник и отмечать достижения, это может стать дополнительным стимулом. Еще лучше, если такой учет прогресса в тренировках будет вывешен на стене на каком-нибудь красивом бланке, где в календарь тренировок будут вноситься все результаты за день. Такой вариант можно найти в книжном магазине или распечатать на принтере.
Упражнения для мышц детям: занимаемся играя
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