DEPARTMENT OF EDUCATION OF ADMINISTRATION

CITIES OF NIZHNY NOVGOROD

Municipal Autonomous General Educational Institution

"School No. 84"

Methodical development

"Homework in physical education"

5-7 grades

Tolochmanova D.I.

physical culture teacher

Homework in physical education

A: -development of strength and strength endurance.

in pull-ups and rope climbing.

Exercises to Prepare for Learning Requirements
in emphasis.

- exercises to prepare for the implementation of the training requirements associated with the use of the abdominal and back muscles.

B- development of agility, jumping ability, speed.

1 - exercises to prepare for the implementation of training requirements in jumping.

B: - development of flexibility

1 - formation of correct posture, prevention and correction of flat feet.

5th grade

A-1

Hanging pull-ups (leaning on the floor only with heels) - 2x16 (m), 2x14 (d)

Hanging on bent arms. 14sec. (m) 12sec. (e)

Hanging on bent arms with a jump from a hanging position with slightly bent legs - (10 sec), (d)

Pull-ups from hanging (m) - 4 under (max) times.

Movement, lying on the stomach on the bench with simultaneous and alternate transition. - 5p (m) 3p (d)

Climbing on the Swedish wall (sideways, back, diagonally, with turns in a circle.) - 8 times (M, D)

Pulling the legs to the chest in the hang -12 times (m), 10 times (d)

A-2

Flexion and extension of the arms in an emphasis while standing. - 2x17 (m) 2x14 (d)

Flexion and extension of the arms, lying on the hips without lifting the knees from the floor. - 2x 17 (m) 2x 14 (d)

Flexion and extension of the arms, in an emphasis lying down.-2x15 (m) 2x10 (e).

Movement in an emphasis lying down without the help of legs. - 5x5m. (m) 3x5m. (e).

grabbing him by the legs. -5x5 (m) 3x5 (d).

On a gymnastic bench, movement in an emphasis lying in front -5r (m) 3r - (d).

Jumping legs apart and legs together in emphasis on the bench. 2x35r (m,) (d)

Movement with turns in emphasis lying on the floor with support from the feet about the bench 4 under. (m)3 under (d).

From the emphasis lying in front on the bench legs to the left or right on the floor simultaneously pushing off with the legs without touching the pelvis moving the legs over the bench 4under (m) 3under (d)

From the stop on your knees go to point-blank crouching. 2x15r (m) 2x12 (l)

Jump at point-blank range, crouching on a bench and jumping, bending over. -13 times (m, d)

A-3

Lying on your back, legs bent at the knees, hands behind the head, raising the torso to touch the knees with the elbows. 20r (m) 15r (d)

Lying on your back raising straight legs. 22r (m) 17r (d).

Sed angle: spreading the legs to the sides and mixing; bending the legs, pulling the knees to the chest; breeding and adduction of legs with crosses. -2x15r (m) 2x12 (e). Rotation with straight legs - 10 times.

Lying on your stomach, hands behind your head without touching the floor with your elbows, bend your legs upwards and come to ip ..-15r (m) 13r (e).

Lying on your back, legs to the left, raising your legs to the right (watch). -17r (m) 15r (d).

B-1

Multi-jumps. 5x10m (m, d).

Promotion on two legs forward. 5x10m (m) 3x10 m (d).

Jumping rope 80(m), 90(d).

Jumping out of a deep squat.-25r (m), 20r (d)

25r (m), 20r (d).

Jumping legs apart and legs together on the bench.-2x30 (m), 2x25 (d)

Jumping over the bench sideways. 5 under. (m), Z under. (e).

Jumping up in place with a turn of 90°, 180°, 360°. -18r (m)15r (d)

Jumping from a height with a soft landing - 17r (m) 15r (d).

17r (m) 15r (d).

with hands socks to land softly 10 r - (m) - 8 r (d)

shoulder movements.

Lying on your back, hands forward to the bottom, fingers interlaced, thread

Half squats and squats.

6th grade

A-1

Hanging pull-ups (leaning on the floor only with heels) - 2x 18 (m), 2x15 (d)

Hanging on bent arms. 15sec. (m) 13sec. (e)

Hanging on bent arms with a jump from a hanging position with slightly bent legs - (12 sec), (d)

Pull-ups from the hang (m) - 5 under (max) times. (You can use it)

Movement, lying on the stomach on the bench with simultaneous and alternate transition. - 5p (m) 3 p (d)

Movement lying on the back with interception. - 5p (m) 3 p (d)

Climbing the Swedish wall without the help of legs. 5r (m) 3 r (d)

Pulling the legs to the chest in the hang -14 times (m), 12 times (d)

A -2

Flexion and extension of the arms in an emphasis while standing. - 2x20 (m) 2x 17 (d)

knees off the floor. – 2x20(m) 2x17(d)

Flexion and extension of the arms, in an emphasis lying down.-2x17 (m) 2x12 (d).

Movement in an emphasis lying down without the help of legs. - 5x5m. (m) Zx5m. (e).

Movement in an emphasis lying on hands with the help of a partner -
grabbing him by the legs. -5x5 (m) 3x5 (d).

On a gymnastic bench, movement in an emphasis lying in front. -5r (m) 3r - (d).

Jumping over the bench to the left and right with the support of hands - 2x20(m)2x15(d)

Movement with turns in an emphasis lying on the floor with legs resting on a bench. - 5 under. (m) 3 under (d).

From the emphasis lying in front on the bench, legs to the left or right on the floor, at the same time pushing off with the legs, without touching the pelvis, transferring the legs through the bench - 5 under (m) 3 under (d)

Jump at point-blank range, crouching on a bench and jumping, bending over. -15 times (m, d)

A-3

Lying on the back, legs bent at the knees, hands behind the head, raising the torso to touch the knees with the elbows, 25r (m) 20r (d)

Lying on your back raising straight legs. 24r (m) 19r (d).

Sed angle: spreading the legs to the sides and mixing; bending the legs, pulling the knees to the chest; breeding and adduction of legs with crosses. -2x20r (m) 2x15 (d). Rotation with straight legs - 12 times.

Lying on your stomach, hands behind your head without touching the floor with your elbows, bend your legs up and come to SP-17r (m) 15r (e).

Lying on your back, legs to the left, raising your legs to the right (watch) -17r (m) 15r (d).

B-1

Jumping rope four times folded back and forth.

Jump on a goat at close range, crouching from a place, (height 80 cm) -10 r (m) 8r (d)

Jumping rope 90(m), 100(d).

Jumping out of a deep squat.-27r (m), 22r (d)

Jumping from elevation to floor and back to elevation 27r (m), 22r (d).

Jumping legs apart and legs together on the bench.-2x35 (m). 2x30 (d)

Jumping over the bench sideways 5 under. (m), 3 under. (e).

Jumping up in place with a turn of 90°, 180°, 360°. -20r (m)17r (d)

Jumping from a height with a soft landing - 20r (m) 17r (d).

Jump up with leg extension and soft landing 20r (m) 17r (d).

Jumping high, raise forward - straight legs apart, reach hands socks to land softly.-12r (m) 10r (d)

B -1 (Performed in each homework assignment)

Head tilts forward back to the right to the left, head turns to the right to the left.

Raising and lowering the shoulders abduction and adduction, circular shoulder movements.

Stick exercises. Stick behind the head, on the shoulder blades, on the back elbow bends. Down at the back on straight arms - twists.

Shifting, throwing and catching stuffed balls.

Tilts and turns of the body in various positions.

Bridge from supine position

right (left) leg without touching the "ring", the same sitting, standing.

Tilt forward touching the knees with the forehead

Exercises with keeping the load on the head.

Half squats and squats.

Walking on toes, on heels, with pursed toes, on the outer sides of the foot.

Walking to the right, to the left along the rail of the gymnastic bench, along the pole, rope, gymnastic stick (the arch of the foot should wrap around the object).

Grasping the shifting of small objects with the toes and arches of the feet.

Rolling from heels to toes and back, from socks to the outer sides of the foot and heel.

Exercises against the wall (touching the wall with the back of the head, shoulders, buttocks and heels).

7th grade

A-1

Hanging pull-ups (leaning on the floor only with heels) - 2x20 (m), 2x17 (d)

Hanging on bent arms. 17sec. (m) 15sec. (e)

Hanging on bent arms with a jump from a hanging position with slightly bent legs - (14 sec), (d)

Pull-ups from the hang (m) - 6 under (max) times. (You can use it)

Rope climbing without legs 120cm. (m)

From hanging on the crossbar, raising the legs to an angle of 90 °. 14r (m) 12r (d)

Climbing the Swedish wall without the help of legs. 7r (m) 5r (d)

Hang angle (hold) (m) - max (sec)

A-2

Flexion and extension of the arms in an emphasis while standing. - 2x22(m) 2x17(l)

Flexion and extension of the arms, in emphasis lying on the hips without lifting knees off the floor. - 2x22(m) 2x17(d)

Flexion and extension of the arms, in an emphasis lying down.-2x19 (m) 2x12 (e).

From the emphasis lying hands on the bench repulsion with cotton (m) 15r.8r. (e)

Movement with turns in an emphasis lying on the floor with legs supported on a bench 5 under. (m) Z under (d).

From the emphasis lying in front on the bench, legs to the left or right on the floor, simultaneously pushing off with the legs, without touching the pelvis, transferring the legs over the bench. - 5 under (m) 3 under (d)

From the stop on your knees go to point-blank crouching. 2x20r (m) 2x15 (d)

Jump at point-blank range, crouching on a bench and jumping, bending over, -17 times (m, d)

A-3

Lying on the back, legs bent at the knees, hands behind the head, raising the torso to touch the knees with the elbows. 26r (m) 20r (d)

Lying on your back raising straight legs. 26r (m) 20r (d).

Sed angle: spreading the legs to the sides and mixing; bending the legs, pulling the knees to the chest; breeding and adduction of legs with crosses. -2x20r (m) 2x15 (d). Rotation with straight legs - 14 times.

Lying on your stomach, hands behind your head without touching the floor with your elbows, bend your legs upwards and come to SP. -19r (m) 17r (e).

Lying on your back, legs to the left, raising your legs to the right (watch) -17r (m) 15r (d).

B-1

Jumping rope four times folded back and forth. 15r (m)

Jump on a goat at close range, crouching from a place, (height 80 cm) -12 r (m) 10r (d)

Jumping rope - 100 (m), 110 (d).

Jumping out of a deep squat.-29r (m), 23r (d)

Jumping from elevation to floor and back to elevation - 29r (m), 23r (d).

Jumping legs apart and legs together on the bench.-2x35 (m) 2x30 (d)

Jumping over the bench sideways. 5 under. (m), 3 under. (e).

Jumping up, bending over, jumping up 360 ° together - count. Once 2r (m) 8r (d)

Jumping from a height of 80 cm with a soft landing - 20r (m) 18r (d).

Jump up with legs spread and soft landing - 20r (m) 18r (d).

Jumping high, raise forward - straight legs apart, reach hands socks to land softly.-14r (m) 10r (d)

B -1 (Performed in each homework assignment)

Tilts the head forward back to the right to the left, turns the head to the right to the left.

Raising and lowering the shoulders abduction and reduction, circular movements of the shoulders.

Stick exercises. Stick behind the head, on the shoulder blades, behind the bends of the elbows. Down at the back on straight arms - twists.

Shifting, throwing and catching stuffed balls.

Tilts and turns of the body in various positions.

Bridge from supine position

Lying on your back, hands forward to the bottom, fingers interlaced, thread right (left) leg without touching the "ring", the same sitting, standing.

Walking on toes, on heels, with pursed toes, on the outer sides of the foot.

Walking to the right, to the left along the rail of the gymnastic bench, along the pole, rope, gymnastic stick (the arch of the foot should wrap around the object).

Grasping the shifting of small objects with the toes and arches of the feet.

Rolling from heels to toes and back, from socks to the outer sides of the foot and heel.

Exercises against the wall (touching the wall with the back of the head, shoulders, buttocks and heels).

8th ed. - M.: 2012. - 207 p.

The textbook contains the Mandatory minimum of educational material for the course "Physical Education" and is written in accordance with the Comprehensive Program of Physical Education for students in grades 1-11. The textbook contains theoretical information about the basics of physical culture, compulsory educational material on sports games, athletics, gymnastics, elements of martial arts, swimming and ski training. Self-study hockey, badminton, ice skating and skateboarding are also described.

Format: pdf/zip

The size: 38.1 MB

Introduction 5

Section 1. What you need to know

§ 1. Influence of age characteristics of the body on physical development and physical fitness 10

§ 2. The role of the musculoskeletal system in the performance of physical exercises 12

§ 3. The value of the nervous system in the control of movements and regulation of body systems 14

§ 4. Mental processes in teaching motor actions 17

§ 5. Self-control during physical exercises 18

§ 6. Fundamentals of training and self-training in motor actions 25

§ 7. Personal hygiene during exercise 26

§ 8. Injury prevention and first aid for injuries and bruises 28

§ 9. Improvement of physical abilities 31

§ 10. The history of the emergence and formation of physical culture 33

§ 11. Physical culture and the Olympic movement in Russia 34

§ 12. Olympics ...

Have a rest - look at pictures, jokes and funny statuses

Miscellaneous aphorisms

If you can invent something, you can do it. (Walt Disney)

Quotes and Statuses with meaning

They don’t sit in prison as much as I do in VKontakte.

Jokes from school essays

Ivan IV did not like people from childhood, which is why there were mass executions.

Sections: Sports at school and children's health

Homework is an important means of physical education for students. Their fulfillment is one of the forms of independent work of schoolchildren, a characteristic feature of which is the lack of direct assistance and guidance from the teacher.

The practice confirmed the main purpose of homework - strengthening the health of schoolchildren, increasing their level of physical development and motor fitness, consolidating what they learned in the classroom. Homework in physical culture has become an integral part of the schoolchildren's daily routine, and contributes to the introduction of physical culture into everyday life. Today, students know that it is impossible to prepare for a health lesson in a hurry, having completed all the physical exercises assigned at home in one sitting. Preparing for a lesson means regularly doing morning exercises, not forgetting about physical education sessions and physical culture breaks during mental activity, every day allocating certain hours to active leisure, including completing the tasks of a physical education teacher.

Homework helps students master the program material. A teacher of physical culture who introduces homework in his school should take into account that without their help the problem of educating schoolchildren in the habit of systematically engaging in physical exercises cannot be solved.

The first step on this path is the interest of the guys. Let homework, and hence the achievement through their fulfillment of certain goals, arouse special interest among schoolchildren.

What exactly should be done to raise the interest of children? To do this, it is necessary to give exercises that promote the development of motor qualities, including the qualities that this student has at a high level compared to other qualities, then in this case the student's interest in physical culture increases, his independent activity is activated. And this is understandable, because usually people are more willing to do what they are best at. Thus, the development of the leading motor qualities, contributes to the level increase and lagging behind.

It is best to introduce homework from grade 1, from the very beginning of schooling. The main argument in their favor should be the increased susceptibility of children of this age to the effects of physical exercise. Children easily develop the habit of daily activities, which is facilitated by a natural attraction to movement.

The homework system should contribute to the solution of the following tasks:

• increase motor activity;
• strengthen the main muscle groups;
• form the correct posture;
• to promote the complex development of motor qualities;
• mastering the correct movements in athletics, gymnastics and sports games.

To accomplish these tasks, the following tests-exercises have been introduced at the school:

Standing long jump.

The student performs 3 attempts, the best one is recorded in the protocol.

1. Leaning forward from a standing position.

A student performs exercises while standing on a gymnastic bench. Feet at the width of the foot, without bending the knees, performs three slow preliminary inclinations. The fourth slope is performed as a test and its result is counted on the fingertips that have reached the highest digital mark.

1. Shuttle Run 3x 10.

At the command "March!" the student touches the start line and starts running. Each time he approaches the start and finish lines, he must touch them.

1. Squatting on one leg.

The exercise is performed on the right and left legs alternately. Students in grades 1-6 perform exercises, holding on to the wall with one hand, the other on the belt. Pupils in grades 7-11 perform the exercise without support, hands - arbitrarily.

1. Raising the body for 1 min.

Raising the torso is performed from a supine position, knees bent, hands behind the head. The partner holds the legs. The heels are at a distance of no more than 30 cm from the pelvis, the back is firmly pressed to the floor. The student raises the torso, bending it so that the elbows touch the knees, then lowers to the floor, touching the floor with the shoulder blades. The amount is fixed for 1 min. The exercise is performed on a mat.

1. Shuttle Run 4x9.

At the command "March!" students touch the start line, start running, after 9 meters they touch the line and run back. The time is recorded with an accuracy of 0.10 sec.

1. Flexion and extension of the arms in emphasis.

Starting position - hands shoulder-width apart, on the floor, the torso is straight, on command, the student, bending his arms, reaches with his chest to an object whose height is from 6 cm. up to 14 cm. depends on the contingent (class, gender).

1. Leaning forward from a sitting position.

The student sits on the floor, legs apart 30 cm wide, two partners hold their knees, not allowing them to bend their legs. Three slow pre-tilts are performed. The fourth slope is performed as a test and its result is counted on the fingertips that have reached the highest digital mark.

1. Lifting the torso from the supine position.

Starting position - “lying on your back”, legs straight, hands behind your head. The student, raising his torso, does not raise his legs, does not open his arms.

1. Shuttle run for grades 1-6 - 4x 10; for 7 - 8 classes - 6x10, for grades 9-11 10x 10.

Running is performed from the start line, touching the start line and the line to which you need to run.

Control

For all classes, a system of assessments for completing homework exercises has been developed (see. Appendices 1-11).

The numbers are rising every quarter. At the end of each quarter, classes turn in homework in blocks.

First block:

• jump from a place;
• tilts from a standing position;
• shuttle run 9 x 10

Second block:

• lifting the torso in 1 minute;
• squat on the right and left leg;
• shuttle run 4 x 9;

Third block:

• flexion and extension of the arms in the lying position;
• torso lifting
• tilts from the "sitting" position;
• shuttle run 4 x 10; 6x10; 10x10.

All results and grades are recorded in a special notebook of the teacher. All 10 homework grades are posted in the study journal.

If the student in this lesson did not cope with the exercise or he is not satisfied with the assessment, then he has the opportunity to complete the task later, during the sports section. If there is a third physical education lesson, this work can be carried out right at the lesson.

At the end of the school year, when performing control exercises for the curriculum and testing, students show positive results.

conclusions

When checking, not only the results of the student's independent work when doing homework are revealed, but also the fruits of his labor in the classroom. This is as it should be, since only in the close relationship of these two types of student activity can success in learning be achieved. When summing up the results, the most important thing is to notice a positive shift in the development of motor qualities.

The results of homework checks show that at the end of the school year, the level of students' motor readiness increases significantly. This contributes to the implementation of educational control standards, monitoring, successful completion of final exams in the subject "Physical Education" in grades 9 and 11 and participation in district competitions in various sports (see. Applications 12, 13).

Literature

• Dolotina O.P. Homework should be interesting. Journal "Physical culture at school", No. 6, 1989, p.23.
• Ivanov A.N. About checking homework. Journal "Physical culture at school", No. 11, 1989, p.32.
• Litvinov E N. The program of physical education of students in grades 1-11, based on one of the sports (basketball); M., "Enlightenment", 1996.
• Lyakh V.I. A comprehensive program of physical education for students in grades 1-11; M., "Enlightenment", 1996.
• Maslennikov S.M. Homework in 4-10 grades. Journal "Physical culture at school", No. 12, 1986, p.20.
• Polyakov M.N. Homework in grades 1-4. Journal "Physical culture at school", No. 8, 1987, p.32.
• Randruyt A.L. Homework in physical education. Journal "Physical culture at school", No. 8, 1984, p.29.

Homework for physical education.

Homework in physical education can very quickly raise the level of hardening of all schoolchildren. I developed a system of special homework for physical education.

You need to complete tasks two three times a week, two three times a day with breaks for rest of 1 minute.

Self-monitoring of the state of health can be carried out according to the pulse rate or respiratory rate, the results are entered in the self-control diary.

If the heart rate and respiration rate are set at the same level or decrease, then homework is beneficial.

Homework in physical education.

Grade 2

I

quarter.

Implementation of the complex U.G. No. 1

(daily).

Implementation of the complex U.G. No. 2.

(daily).

Drawing up an individual daily routine for the new academic year. Run at a slow pace 300-500m.

Taking into account individual employment in circles, sections, etc.

Performing self-examination of correct posture

(daily)

Performing jumping rope or leading exercises to jumping.

Leading exercises are performed by students who do not know how to jump at all. Perform when possible.

Jumping rope or leading exercises to jumping.

Performing turns on the spot on command.

Repetition of the long jump technique from a place.

Pay attention to the coordination of the work of the hands and feet.

Fixing the technique of long jumps from a place.

Pay attention to landing technique.

Complex U.G No. 3 (daily)

(daily)

Repetition of the technique of throwing at a horizontal target.

From a distance of 2-4 meters.

Fixing the technique of throwing at a horizontal target.

Finding your pulse.

On the wrist, neck.

Determination of your pulse.

Parents can keep track of time

Endurance training in running at a slow pace.

For a given distance

Endurance training in running at a slow pace.

Outdoor games with running and jumping at the choice of students.

Subject to weather conditions.

T-shirt, shorts. Sport shoes.

quarter

Repeat grouping while sitting, lying on your back, in a squat.

Repetition and implementation of the U.G complex No. 3, learned in the lesson (daily).

(daily)

Lifting the body from a supine position

The dosage is individual. Hands behind head.

Flexion-extension of the arms in the lying position.

(daily).

Repetition of stops, sits, racks.

Repeat turns in place on command.

Repeat the turns in place on command.

Walking count.

Walking, running, jumping to the pace of the song or music.

Repetition of side steps to the right, to the left, forward, backward in the tempo of the music.

Performing the dance steps learned in the lesson at the pace of the music.

Performing arbitrary dance movements to the tempo of the music.

D / s for the holidays: active recreation on the rink, slide. Skiing.

Subject to weather conditions

III

quarter

A set of exercises for balance.

The implementation of the complex U.G. with the ball learned in the lesson.

If possible.

Throwing the ball from hand to hand.

If possible.

Throwing and catching a ball or objects.

Can be performed with a small ball, tennis ball, soft toy. Throw 1-1.5 meters.

Tossing and catching a ball or objects with a clap or two clap.

Throwing and catching a ball or objects while performing squats.

Active recreation on skis, ice skates, ice-skates.

Skiing, ice skating, ice skating.

Skiing, ice skating, ice skating.

Squats, pistols (squats on one leg).

Repetition of the recitative of the outdoor game "Cosmonauts"

Prepare counters for outdoor games.

Winter outdoor games.

Exercises to strengthen the muscles of the back, abdominals, legs and arms. The load and exercise options are selected depending on the availability of conditions, the material base: (dumbbells, sports corner, etc.); as well as the level of preparedness of students.

Imitation of hitting a soccer ball with the inside of the foot.

Performing exercises to develop the strength of the main muscle groups.

Exercises to develop the strength of the main muscle groups.

Outdoor ball games

quarter

Performing jumps over small obstacles (vertical and horizontal).

Vertical - 40 cm high. Horizontal - up to 100 cm.

Imitation of a high jump using the "bending legs" method without overcoming the bar.

Imitation of a high jump "stepping over without overcoming the bar"

Balanced running.

Conduct training on load and pace control when running. Remind the basics of proper running technique.

Balanced running.

Balanced running.

Balanced running.

Deal with the movements of the legs during the run-up repulsion and landing. Do it schematically.

Jumping games.

Jumping games.

Outdoor ball games in the yard.

Outdoor games in the yard at the choice of students.

Outdoor games in the yard at the choice of students.

3rd grade

Implementation of the complex U.G. No. 1.

Guidelines

Repetition of the high start technique.

Consolidation of high start technique.

Drawing up an individual regimen of the day for the student.

Control complex. for the prevention of posture disorders.

Imitation of a long jump with a running start.

Understand the technique of performing the steps of the run-up, repulsion and landing.

Performing a complex of hardening procedures.

Jumping over a short rope.

Balanced running.

Balanced running.

Balanced running.

Balanced running.

Throwing for a distance.

Outdoor games with running and jumping.

Preparation of clothes and shoes for gymnastics.

quarter

Repeat and perform the U.G complex No. 3 learned in the lesson (daily).

Repetition of turns.

Repetition of the technique of grasping the rope with your feet.

You can imitate the movement using a rope, a belt (for those who do not know how to perform a grip.

Implementation of the complex ex. for the prevention of posture disorders

Do it systematically.

Repetition of grouping and rolling.

Perform on a mat, mattress.

Imitation of leg movements when performing a jump on a gymnastic bridge.

Lead-up exercises to perform the vault (from the lying support to the crouching support).

Perform without taking your hands off the support.

Performing walking, jumping, movements in the rhythm of the music.

Consolidation of gallop steps and side steps.

Repetition of a combination of learned dance steps

Performing dance exercises to the rhythm of the music.

D \ z for the holidays: Active recreation on the rink, hill. Skiing.

Subject to weather conditions

III

quarter

Drawing up and execution of a complex of outdoor switchgear with a ball.

Performing tossing and catching the ball.

For students with poor ball handling skills.

Performing exercises with the ball.

Performing tossing and catching the ball with complication (squat, clap)

Implementation of the outdoor switchgear complex with a skipping rope.

A set of exercises to develop the strength of the muscles of the hands.

Imitation of throwing the ball at the basket from two steps.

The position of the hands when receiving a volleyball.

A set of exercises for the prevention of flat feet.

Implementation of the complex ex. for the prevention of flat feet.

a set of exercises for the development of balance.

Learn in class.

Repeating an imitation of hitting a soccer ball with the inside of the foot.

Strictly explain the rules of implementation and dosage.

A set of exercises to develop the strength of the abdominal muscles.

Learn in class

A set of exercises to develop the strength of the muscles of the legs.

Drawing up a complex of physical minutes.

Preparation of clothes and shoes for athletics.

For outdoor and indoor activities

quarter

Imitation of a high jump from a straight run.

From three to five steps.

2

Determination of heart rate at rest and after exercise.

3

Perform exercises to develop leg muscle strength.

The dosage is individual.

4

A set of exercises to develop leg muscle strength.

5

A set of exercises to develop the strength of the muscles of the shoulder girdle.

6

Performing exercises to develop the strength of the muscles of the shoulder girdle.

7

Learning recitative p / and "Golden Gate" and "Mousetrap"

8

Imitation of throwing the ball at a distance.

Strictly explain safety precautions when performing throwing.

9

10

Performing jumps over a long rotating rope with running.

11

Understand the takeoff steps when throwing the ball for a distance.

12

Performing a run-up when throwing the ball for a distance.

13

Uniform running

The dosage is individual.

14

Uniform running

Perform systematically

15

Uniform running

16

Compliance with the rules for taking sun and air baths, the rules of behavior on the water. Variants of mobile games.

4th grade

№ p/p

Homework

Guidelines

I

Quarter

1.

Repetition of safety rules in physical education lessons.

2.

3.

Drawing up a complex of morning exercises No. 2

4.

Repetition of the daily routine of the student.

5.

A set of exercises for the development of leg muscles.

6.

Drawing up a set of warm-up exercises for performing jumps.

individually

7.

Repetition of the long jump from a place.

Jump after warm-up.

9.

A set of exercises to develop the strength of the arms and back.

Ask those who wish.

10.

Repetition of the technique of throwing the ball at the target.

11.

Drawing up a set of warm-up exercises for throwing the ball at a distance.

12.

Drawing up a set of warm-up exercises for performing l / a exercises.

13.

Drawing up and implementation of a complex of physical. minutes number 1.

14.

Repeat high start position.

15.

Drawing up a complex of outdoor switchgear with a rope.

In the presence of a jump rope.

16.

Preparation of clothes and shoes for gymnastics.

17.

Performing a complex of hardening procedures.

Systematically

II

Quarter

18.

Repetition of safety rules in gymnastics lessons.

19.

Drawing up a complex of morning exercises No. 2.

20.

A set of exercises for the development of flexibility.

21.

Learning dance exercises, steps.

22.

Repetition of the technique of performing a roll forward, backward.

23.

Drawing up a set of exercises for the development of back muscles.

24.

Drawing up a set of dance exercises.

25.

Drawing up and implementation of a complex of physical. minutes number 2.

26.

Repetition of lead-up exercises for rope climbing. Grab the rope with your feet.

Hand tools.

27.

Drawing up a set of exercises for the development of balance.

28.

Repetition of combat exercises.

29.

Performing a set of exercises to prevent posture disorders.

Systematically.

30.

Drawing up a complex of outdoor switchgear with a hoop.

With a hoop.

31.

Active recreation on skiing ice skates.

III

Quarter

32.

Repetition of safety rules when practicing outdoor games.

33.

Preparation of clothes and shoes for outdoor games.

34.

Repetition of the recitative of the outdoor game "Two frosts".

35.

Repetition of the recitative of the outdoor game "Cosmonauts".

36.

Repetition of the recitative of the outdoor game "Mousetrap".

37.

Drawing up a complex of outdoor switchgear with a ball.

When there is a ball.

38.

Repetition of the basketball stance.

39.

Compilation of a set of exercises for the development of movement accuracy.

40.

Drawing up a set of breathing exercises.

41.

A set of exercises for the prevention of posture disorders.

Systematically.

42.

Repetition of the stance of a volleyball player.

43.

Drawing up a set of exercises for the prevention of visual impairment.

At the request of the students.

44.

Performing a set of exercises for the prevention of visual impairment.

If possible daily.

45.

Drawing up a complex of outdoor switchgear with a bench.

46.

Drawing up a complex of morning exercises No. 3.

47.

Learning the outdoor game "Ball over the rope."

48.

Repetition of the rules of the game of pioneerball.

49.

Drawing up and implementation of a complex of physical. minutes number 3.

50.

Performing a set of exercises for the prevention of flat feet.

Systematically.

51.

Yard outdoor games.

52.

Preparation of outdoor ball games.

When there is a ball.

IV

Quarter

53.

Preparation of clothing and footwear for athletics.

54.

Repetition of safety rules in the gym and on the sports ground.

55.

Repetition of the technique of passing the ball with the inside of the foot.

When there is a ball.

56.

Performing jump rope.

57.

Drawing up and performing a complex of morning exercises No. 5

58.

Repetition of the standing long jump technique.

59.

Repetition of the basic rules for doing independent exercises.

60.

Drawing up and implementation of a complex of physical. minutes number 4.

61.

Repetition of imitation of run-up steps in the technique of throwing the ball for a distance.

62.

Repetition of racks. Main stand, st. with different hand positions.

63.

Compilation and implementation of a set of exercises for the development of abdominal muscles.

64.

Compilation and implementation of a set of exercises with the ball.

When there is a ball.

65.

Balanced running.

Individually.

66.

Determining your heart rate at rest and after 12 squats.

67.

Performing a set of exercises to assess the general condition of the body.

68.

Keep a self-control diary.

Flexibility, Agility, Speed

Flexibility is the ability of the body to perform various movements smoothly, beautifully, on a large scale. Increases flexibility during stretching exercises.

By completing one or two special tests, you can determine your flexibility score. Rate yourself.

Take one or two tests and determine your flexibility score.

1. Standing on the edge of a high stand, lean forward and try to touch the stand with your fingers below the level on which you are standing.

If this distance is from 0 to 10 cm - the rating is "satisfactory"; from 11 to 15 centimeters - “good”, and more than 15 centimeters - “excellent”.

2. Sitting on the floor, straight legs together. Tilt your torso forward and try to touch your knees with your head.

If the distance between the chest and hips is from 5 to 10 centimeters - the rating is “satisfactory”, from 5 centimeters or less - “good”, if you managed to touch the hips with your chest - “excellent”.

Equally important physical qualities are agility and speed. A dexterous person performs exactly those movements that are needed at the moment, performs them correctly and quickly. Almost imperceptibly, like the magician Hmayak Hakobyan.

The ability of the body to accurately perform complex movements, to change them when the situation changes, is called dexterity. Watch the players playing volleyball, basketball or football - this is where the situation changes instantly and it is easy to determine who is the most dexterous.

Agility, during its training, develops flexibility, speed. It is associated with strength and endurance. Therefore, exercises for the development of dexterity are quite difficult. These are jumping over a horse or a goat, jumping from a place, jumping up to a given height, running with obstacles or through a complex system of figures. And, of course, your favorite outdoor and sports games: tennis, badminton, volleyball. Play for health - develop physical qualities.

Do you remember your score in the 60 meters? Based on this result, the speed of movements can be estimated. Compare your result with the data in Table 7 and you will get an excellent, good or satisfactory rating.

Table 7

If your result is not the best, then you can’t waste time, you need to train.

In boys, by the age of 10, the average running speed increases, so running short distances, 25–30 meters, contributes to the development of speed. Use these runs while walking and playing outdoors. From the age of 14–15, the increase in speed decreases and it will be more difficult to achieve good results. Don't miss your chance.

So, endurance, strength, agility, speed are the main physical qualities that will make you a healthy, beautiful, modern, happy person. Let us recall the words of the aircraft designer O. K. Antonov known to you:

"... not morning exercises, not even sports, but a constant round-the-clock culture of attitude towards oneself, an optimal physical lifestyle make a person's existence complete." It is worth not only agreeing with these words, but trying to bring them to life.

The strength of your muscles

You probably want to know the strength of your muscles. It can be defined. And not only determine, but also accurately evaluate by comparing with the normative data for your age and gender.

It is possible to measure both absolute strength, for example, of the muscles of the back or hand, and relative muscle strength. By absolute strength, it is difficult to judge who is stronger; for example, Ivan Zaikin, who bent the rails, held a platform with dozens of people on his shoulders, broke telegraph poles. Or the younger brother of the famous Ivan Poddubny - Mitrofan, who once in Tula amused the audience by holding a platform with a playing orchestra on his shoulders.

Or our contemporary power juggler Valentin Dikul, throwing 80-kilogram weights and holding the Volga on his shoulders.

Relative muscle strength is calculated per kilogram of body weight, so it can be used to determine who is stronger. Let's move from words to deeds. Let's do practical work and find out how strong you are.

Practical work determining the strength of the muscles of the hand

Equipment: wrist dynamometer.

The course of work - take the dynamometer in the right hand, take your hand away from the body until you get a right angle with it. Lower the other hand along the body. With maximum force, squeeze the fingers of the right hand and fix the position of the arrow.

Repeat the measurement three times with an interval of 2-3 minutes.

Observations: write down your own average result of hand strength according to the dynamometer. To do this, add up all the measurements, divide by three and you will get the average result.

Conclusion: evaluate the strength of the muscles of the hand by comparing your result with the data in table 6.

Table 6

You can control the development of strength qualities during the school year by taking measurements at the beginning and end of a quarter or half a year. Record the results in a self-control diary. Remember that systematic training increases muscle volume. In an ordinary person, muscles make up 35-40% of body weight, in a strong, trained person - up to 50%. And once again the will, the psychological attitude. By willpower, strongmen cause a more complete contraction of the muscles and perform more work.

COMPLEX № 1

1. A set of exercises for daily morning exercises .

COMPLEX № 2

2. A set of exercises to form the correct posture.

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

1.I.P. (Starting position) - stand legs apart, hands in front of the chest, fingers interlaced into the castle. Turn the body, head, arms to the right; then stretch your arms forward, turning your palms away from you, with a static delay to the right, exhale. The same to the left.

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

3. Turn the torso to the right, raise the arms above the right shoulder, turning the hands with the palms away from you. Press the left hand on the right, exhale. The same to the left.

4. I.P.-stand legs apart, hands behind the head, fingers in the "lock". Turn the body to the left, spread the elbows, bend in the SP, bring the elbows together, tilt the head down, press the back of the head with the brushes several times. The same to the right.

5. I.P.-stand legs apart, arms down into the “lock”. Make a circle, hands to the right, while turning the brushes outward. The same to the left.

6. Exercises with a gymnastic stick. I.P. - leg stand apart, gymnast. stick below. Turning the torso to the right, stretch the right arm up and to the side. Press the stick with your left hand, exhale. The same to the left.

7.I.P. - leg stand apart, stick down, grip from above. Raise your arms up above your head, make three torso forward, three back, three to the right, three to the left, then three turns of the torso to the right and three to the left. Exhale after each series of movements.

8.I.P. - leg stand apart, stick behind the back below. Make three turns of the torso to the right, pressing the stick on the left thigh. The same to the left.

9.I.P. - leg stand together, stick on the shoulders. Make three torso tilts to the right, left, forward and backward, then three turns of the torso to the right and left, while bending the legs at the knees. Exhale after each series of movements.

10. I.P. - sitting on the heels, hands in front of you. Bring the right hand through the top behind the back, and the left through the bottom, hands into the "lock". Hold the pose for 5 seconds. The same by changing the position of the hands.

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

COMPLEX № 3

3. A set of exercises for the development of flexibility

All exercises should be performed in order without interruptions or with very short ones, if you really want to take a break.
Exercise number 1: Put your feet shoulder-width apart, hands on your belt. Perform tilts left and right. 12 times.
Exercise number 2: Put your feet shoulder-width apart, hands on your belt - circular rotations of the body. 8 times to the left, 8 times to the right.

Exercise number 3: Put your feet together, hands on your knees - circular rotation of your knees. 8 times to the left, 8 times to the right.
Exercise number 4: Bend one leg forward, hands on the belt - circular rotations of the leg bent at the knee. 8 times with one leg, then 8 times with the other leg.
Exercise number 5: Put your feet together - lean forward. Perform 12 springy movements.
Exercise number 6: Put your feet on double shoulder width - forward bends. Perform 12 springy movements.
Exercise number 7: Lunge to the side. Shift the weight of the body to the right leg, stretch the left leg, then change the position of the legs. 12 times.
Exercise No. 8: Place your feet one and a half shoulder width apart, grab your feet with your hands, trying to sit as low as possible, straightening your back and bringing your pelvis forward. Perform within 1 minute.
Exercise number 9: Kneel down, grab your hands in the castle. Perform squats to the right and left, alternately touching the floor with the buttocks. 6 times in each direction.
Exercise number 10: Sit on the floor, connect your legs together and perform 12 springy forward bends.
Exercise number 11: Sit on the floor and spread straight legs to the sides, perform springy forward bends. 12 times.
Exercise number 12: Sit on the floor, stretch your left leg, bend your right leg and take it back, lean forward. Do 12 springy bends and change legs.
Exercise number 13: Sit on the floor, weave into a "lotus" and lean forward. 12 times.
Exercise number 14: Sit on the floor, connect the feet together, then spread your legs to the sides with your elbows. 16 times.
Exercise number 15: Lie on your stomach, bend your arms at the elbows. Straighten your arms, bend your back, raise your head up. Stay in this position for 30 seconds.
Exercise number 16: Lie on your stomach, take your hands on your feet. Bend your back, raise your head up. Stay in this position for 30 seconds.
Exercise number 17: Lie on your stomach, bend your knees. Straighten your arms, bend your back. Stay in this position for 30 seconds.
Exercise #18: Perform a "gymnastic bridge". Stay in this position for 30 seconds.
Exercise number 19: Put your feet together, lean forward. Stay in this position for 30 seconds.

COMPLEX № 4

4. A set of exercises for the development of movement coordination.

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

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

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

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

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

6. Walking with a high knee lift.

7. Throwing a small ball into the hoop.

8. Hitting the ball on the target, first with one hand, then with the other.

9. throwing the ball over the head while walking in a circle.

10. While standing, toss the ball up, make a full turn with the body and catch the ball.

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

12. Walking and breathing exercises.

COMPLEX № 5

5. A set of relaxation exercises.

Psychologists offer a comprehensive psychological and pedagogical program "Let's prepare for exams." Its goal is to help students finish the school year in the best possible psychophysical shape.

The most important part of this program is a special psychophysical training, in particular, mastering the technique of relaxation exercises. We offer such a set of exercises to be performed by all future examiners. Good luck to you!

E. Jacobson progressive relaxation method

The method eliminates anxiety in stressful situations.

The relaxation process goes through the following phases.

I. Attempt to relax.

II. Relaxation.

III. Observation of the process of transition from tension to relaxation.

IV. "The Experience of Relaxation". Relaxation occurs in stages:

Stage 1 - relaxation of the muscles of the hands.

Stage 2 - relaxation of the leg muscles.

Stage 3 - work on breathing.

Stage 4 - relaxation of the muscles of the forehead.

Stage 5 - relaxation of the muscles of the eyes.

Stage 6 - relaxation of the muscles of the speech apparatus.

Each stage of relaxation corresponds to specific exercises. Mastering these techniques will help schoolchildren to restore their neuropsychic balance as soon as possible, to feel rested and full of energy.

Relaxing the arm muscles (4-5 minutes)

Get comfortable (sitting or lying down). Relax as much as you can. With complete relaxation, clench your right palm into a fist, while controlling the degree of compression, feel the tension in the muscles of the hand, forearm - then open your fist and feel relaxation. Compare your feelings.

Clench your fist again as hard as you can and hold the tension. Unclench your fist, try to achieve deep relaxation. Compare your feelings.

Repeat with your left hand. During this time, the whole body remains completely relaxed.

Clench the fingers of both hands into a fist. Feel the tension in your fingers and forearms. Open your fingers, relax. Compare your feelings. Continue relaxing.

Bend your right arm at the elbow and tighten your biceps. Tighten the biceps as much as possible, control the tension of the biceps. Extend your elbow, relax your biceps and feel the difference. Try to feel the relaxation of the biceps as much as possible. Tighten your biceps again, maintain tension, feel the degree of tension. Relax completely. Compare your feelings.

Constantly focus your attention on the sensations of tension and relaxation.

Repeat the same with your left hand.

Repeat the same with both hands at the same time.

Vary the degree and duration of muscle tension before relaxing. Compare your feelings.

Extend your arms forward and feel the tension in your triceps. Return your hands to their original position, relax, feel the difference in sensations. Repeat one more time. Compare your feelings again.

Now try to completely relax the muscles of the arms without pre-tensioning. Continue to relax more and more, reach deeper relaxation. Notice the feeling of warmth and heaviness in your hands as you relax. Say to yourself: "Hands are relaxed and heavy ... relaxed and heavy."

Relaxation of the muscles of the neck and back (4-5 minutes)

Concentrate on the muscles of the neck. Tilt your head back as much as possible, feel the tension in your neck. Turn your head all the way to the left. Note the tension. Turn your head to the right to failure, feel the tension. Return your head to its original position. Relax. Compare your feelings.

Tilt your head forward, touch your chest with your chin. Feel the tension in your neck. Return your head to the starting position. Relax, feel warm and relaxed.

Raise your shoulders to your ears, bring your shoulder blades together, without straining your arms. Make a circular movement with your shoulders with maximum amplitude. Return your shoulders to their original position. Relax. Feel the pleasant contrast between tension and relaxation.

Arch your spine and feel tension along your spine. Return to starting position. Feel the relaxation, it spreads all over your back. "The back is heavy and warm." Feel the pleasant warmth...

Lower body relaxation (4-5 minutes)

Concentrate on the lower part of the body. Tighten your buttocks and thighs, firmly pressing your heels to the support. Relax... note the difference in sensations. Tighten and relax your hips again. Keep them tense.

Keeping tension in the buttocks and hips, bend your feet, socks - on yourself, feel the tension in the calf muscles. Relax. Even deeper... deeper.

Feel the relaxation of all the muscles in your lower body. Notice how your legs get heavier as you relax. "Legs loose and heavy." Feel the warmth spreading through your legs. "Legs are heavy and warm."

COMPLEX № 6

6. A complex of general developmental exercises without an object.

Repeat each exercise 6-10 times.

1.IP (Starting position) - standing, arms along the body. Walking in place, speeding up, then slowing down. 1 minute.

2.I.P. - standing, raise your arms up, take your leg back to the toe - bend over - inhale, lower your arms, put your foot - exhale.

3.I.P. - standing, arms laid aside, circular movements of the arms in the shoulder joints forward and backward, do not hold your breath.

4.I.P. - legs apart, right arm up, two tilts springy to the left, change the position of the hands.

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

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

7.I.P. - standing. The arms are straight in front of you, reach the right hand with the toe of the left foot, do not bend the leg at the knees.

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

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

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

COMPLEX № 7

7. A set of exercises for the prevention of flat feet.

2 times a day for 20 minutes Repetition 8-10 times

1. Check your posture.

2. Walking with correct posture.

3. Walking on toes, hands on the belt.

4. Walking with a cross step.

5. Walking on the outer arch of the foot "clubfoot".

6. Standing with a gymnastic stick with a grip from above, feet shoulder-width apart, rise on toes, stick up - stretch.

7. Stick up, put it behind the shoulder blades, up again, lower it.

8. Walking on a stick sideways, hands on the belt.

9. Stick from behind, grip from below, take the stick back, bring the shoulder blades together, rising on the toes, small jerks of the body.

10. Stick on the shoulder blades, squats with a straight back.

11. Sitting on a chair, bend your toes.

12. Sand raking, feet shoulder width apart, arch of the foot.

13. Shifting small items with the left and right foot.

14. Sitting on a chair, hands behind your head, get up from the chair, stand, sit down again.

15. Standing, hands on the belt, roll from heel to toe.

16. Sitting on a chair, arms to the sides - inhale - lean forward, reach for your socks - exhale.

17. Free walking. Standing, hands up - inhale, hands down - exhale.

COMPLEX № 8

8. A set of physical education exercises.

Physical education complex can be composed like this:

a) walking in place with hand movements;

b) pull-up exercises;

c) jumping or running in place;

d) tilts or turns of the body;

e) squats, lunges back and forth, to the sides;

e) opposite movements of the hands up, to the sides, in a circle;

g) exercises to relax the muscles of the arms and torso;

h) walking in place with tasks for attention.

Special exercises for the eyes can also be used to prevent myopia.

Complex 1

I.p. (Starting position) - standing, hands behind, fingers in the lock. 1-2 - taking your hands and head back, bend over - inhale. 3-4 - in i.p. - exhale. Repeat 4-6 times.

I.p. - standing. Frequent blinking for 10-15 seconds.

I.p. - standing, brushes to the shoulders. Circular movements in one direction and the other. Repeat 6-8 times on each side.

I.p. - standing, keep your head straight. Look up, then down without changing the position of the head. Repeat 6-7 times.

I.p. - standing, 1 - semi-squat; 2 - i.p. Repeat 10-12 times.

I.p. - standing, hold the finger in front of the nose at a distance of 25-30 cm, look from a distant object (look out the window) to the finger and back for 30-40 seconds. Execute immediately.

Complex 2

1. I.p. (Starting position) - standing. 1 - take the bent arms back, connect the shoulder blades - inhale, 2 - arms forward, as if hugging yourself - exhale. Repeat 8-10 times.

I.p. - standing. Close your eyes, close your eyes tightly for 1-2 seconds, then open your eyes. Repeat 8-10 times.

I.p. - standing, brushes to the shoulders. Circular movements in one direction and in the other. Repeat 6-8 times with each hand.

I.p. - standing. Circular movements of the eyes in one direction and in the other. Repeat 10-15 times on each side.

I.p. - standing, legs apart. 1-3 - torso to the side and return to I.p. repeat 4-6 times in each direction.

I.p. - standing, hold the index finger of the right hand in front of the nose at a distance of 25-30 cm. Look at the finger for 4-6 seconds, then close the eye with the palm of the left hand for 4-6 seconds. Look at the finger with the right eye, then close the left eye and look at the finger with both eyes. Do the same, but close the right eye. Repeat 4-6 times.

COMPLEX № 9

9. A set of general developmental exercises with a subject (subject of choice)

Small ball exercises:

1. I.p. - o.s. ball in left hand. 1-2 - with arcs outward, arms up, 3-4 - with arches outward, hands down, behind the back, pass the ball to the right hand, exhale (8 times).

2. I.p. - stand legs apart, arms to the sides. Ball in left hand. 1- tilt to the right leg, hands down, pass the ball to the right hand behind the leg, exhale, 2. - ip, inhale. 3-4 - the same to the left foot passing the ball to the left hand (10 times).

3. I.p. - too. 1-2 - torso to the right, hit the ball on the floor behind the right foot and catch the ball with both hands, 3-4 - ip, ball to the right hand, 5-8 - the same to the other leg (10 times).

4. I.p. - stand legs apart, hold the ball with both hands. 1-2 - toss the ball, sit down and catch it with both hands, exhale, 3-4 - toss the ball and getting up, catch it, inhale, (12 times)

5. I.p. - leg stand apart, ball in left hand. 1 - tilt to the right, hands behind the head, ball in the right hand, 2. ip, ball in the right hand, 3-4 - the same to the left (12 times)

6. Breathing exercises (3 times).

7. I.p. - Sit arms to the sides, the ball in the left hand. 1 - swing the left foot up, arms forward, pass the ball under the foot to the right hand, exhale, 2 - lower the leg, arms to the sides, 3 - bend the arms behind the head and pass the ball to the left hand, inhale, 4 - arms to the sides, 5-8 the same with the other foot. (12 times).

Rope exercises:

1. I.p. Stand with legs apart, folded into four rope at the bottom. 1 - tilt, arms forward, exhale, 2-3 - arms up, the rope is stretched, look forward, inhale, 4-sp, pause. (4-6 times).

2. I.p. A wide stance with a double-folded rope at the bottom. 1 - hands forward, 2 - pull the rope, turn the body to the right, 3 - hands forward, 4 - ip, 5-8 the same to the left (6-8 times).

3. I.p. - too. 1-2 - hands up, sit down, exhale, 3-4 - sp. inhale. (10-12 times)

4. I.p. - o.s. A rope folded in four behind the head. 1-2 - lean forward, bringing your arms together, exhale, 3-4 - straighten up, spread your shoulders, inhale. (4-6 times).

5. I.p. - stand legs apart on a rope, arms to the sides - down. 1-2 - deep squat, arms to the sides, exhale 3-4 - i.p. inhale. (8-10 times)

6. I.p. - stand legs apart. Folded rope on the neck. 1-3 - three springy tilts to the right, straighten the right hand, left behind the head, 4 - ip, 5-8 - the same in the other direction (8-10 times).

7. I.p. - gray, legs bent, folded rope on the floor on the left. 1-2 - turn to the left (facing the rope), emphasis on the knees, 3-4 - sitting on the other side of the rope, 5-8 - the same in the other direction. (6-8 times).

8. I.p. - gray, legs apart, arms to the sides, a rope folded in four behind the head. 1-2 - turn the body to the left, 3-4 - SP, 5-8 - the same to the right. (6-8 times).

9. I.p. -o.s. folded rope in four at the bottom. 1-2 - bend the left leg and step over the rope, 3-4 - ip, 5-8 - the same with the right foot. (6-10 times).

10. Slow walking. For every fourth step, tilt, relaxing your hands, exhale. (40-60 seconds)