Rhythmic gymnastics: pros and cons. How to do gymnastic exercises at home (for children) How and how physical activity helps to prepare

Photo: How to do exercises in the morning

Morning exercise is a good habit that allows you to keep the whole body in good shape, improve health and keep fit. After its implementation, general well-being improves, attentiveness increases, internal organs and systems are enriched with oxygen. The health-improving procedure will bring the maximum benefit if it is performed on a regular basis. Consider how to do exercises correctly, and what exercises should be used for this.

After waking up, the human body is still in a state of sleep for some time: the lungs are constricted, the nervous system is inhibited, blood circulation is reduced. Therefore, it is not recommended to give yourself a serious load in the morning. Running for long distances and strength exercises will be a real test for the body. You run the risk of injury or provoke an imbalance of internal systems.

But charging is a versatile and useful option for morning activity. A set of simple but effective exercises will tone the muscles, improve the saturation of the brain and internal organs with oxygen, and speed up metabolic processes. Even if after that you have to sit all day in the office, then at least in the first half of the day, calories will not accumulate, but will be burned, which is necessary.

Charging has fundamental differences from other types of loads. Its goal is to saturate with vivacity for the whole day. Power training and cardio loads exhaust the body, after them the only desire is a well-deserved rest. Charging is a set of warm-up exercises for joints and muscles.

Unconditional advantages:

• allows you to cheer up in the morning;
• saturates with energy and positive emotions;
• strengthens the immune system;
• increased physical endurance;
• takes a little time, unlike other types physical activity.

When and how to do it - make a schedule

Morning exercise is perhaps the most popular way to workout at home, but some people still do not know how to do exercises correctly. It should definitely start in the morning. So you set up your body for the upcoming working mode and get a charge of vivacity for the whole day.

In the evening, almost all a person’s strength is already running out, so performing a set of exercises will not bring the desired vigor, but, on the contrary, will take away the last energy. However, if you want to not only improve your health, but also lose weight, then supplementing your exercises with evening exercises is a great idea.

Charging time may vary. Beginners are recommended to practice for 10 minutes, gradually the duration can be increased to half an hour. basis morning exercises is the regularity of their implementation. You should do it every day, but do not be upset if, for some reason, charging had to be postponed. By exercising 5 days a week, you will already achieve noticeable results, strengthen your body and improve your well-being.

Photo: How to do exercises in the morning

1. exercise should be done before breakfast. However, be sure to drink a glass of water before doing so. If you feel an attack of hunger, then you can pour a glass of juice or tea. The blood after the night is in a thickened state. If you start charging right away, then you will overload the heart;
2. start with the easiest exercises, gradually moving to more difficult ones;
3. choose the optimal load complex, which does not take away strength, but rather adds vigor. Or shorten the charging time;
4. breathe correctly - inhalation should be carried out not only by the chest, but also by the stomach;
5. during activity, think about pleasant things - this will make charging more effective, because training “through force” does not lead to the desired result;
6. start with a pulse of 90 beats, gradually raising it to 110 beats.

Advice: plan your time in advance so that you have time to do what was planned without haste. Between your awakening and going to work should be at least an hour. After charging, take a shower, preferably a contrast one. So you relieve tension from the muscles and get an additional influx of strength. Breakfast is recommended half an hour after the completion of the exercises.

Personal motivation

Charging seems like a fairly simple form of physical activity, but most people do not find time for it. It is very difficult to give up an extra hour of sleep. Therefore, first of all, you need to change your attitude to morning activity and understand that you are doing this for your health and maintaining your figure.

Understand that exercise is an investment in your happy future. How much effort you invest, you can count on such a volume of dividends. Before training, light a fragrant candle, drink a cup of delicious tea and turn on rhythmic music. Then the process of training will seem really pleasant to you.

Particular attention should be paid to the choice of music. She motivates without letting go. If the set of exercises involves fast movements, then choose melodies with a tempo of about 150 beats per minute. If the workout is more relaxing and smooth, then slow compositions will do. It is important that the breath is coordinated with the movements and rhythm of the music.

We compose a set of exercises

Choosing the right exercises is not difficult. If charging lasts 15 minutes, then the first 5 should be spent on a warm-up. Next, proceed to the load to strengthen muscle tone. It is worth starting the warm-up with walking around the room. In this case, the abdominal muscles should be tense. Complement walking with hand movements. The ideal end to the warm-up is a jog in place or jumps. More dynamic exercises follow.

Photo: Morning exercises: a set of exercises

For the neck:

• tilting the head to the right and left side;
• forward and backward movements;
• slow circular rotations.

For hands:

For body:

For legs:

Additional loads

If the standard program seems too simple for you, then you can supplement its complex with the following exercises:

1. leg lunges;
2. push-ups - the easiest way is to focus on the wall in a standing position, then you can do push-ups from the bench, then from the floor on your toes;
3. tilts in different directions with dumbbells;
4. exercises on the press - twisting, leg lifts, rotation of the gymnastic hoop;
5. expander exercises;
6. deflections for the legs - we take one leg forward and bend it, the other remains straight, we rest on the toe;
7. back deflection - we kneel down, rest our palms on the floor, do backbends;
8. holding the plank position;
9. perpendicular movements - lie on the floor, at the same time raise straight arms and legs;
10. lunges with slopes.

What effect can you expect?

The effect of the regular use of a set of exercises will not be long in coming. In just a couple of days, you will begin to wake up easier, and the body will start to work much faster. Morning exercise helps to activate the auditory and visual organs, normalizes the functioning of the vestibular apparatus, eliminates the lethargy syndrome, and mobilizes the nervous system.

Morning exercise leads to improved blood flow, as a result of which the brain and other organs are better saturated with oxygen. The heart muscle is also strengthened. Regular exercise has a positive effect on the health of organs, joints, muscles, activates recovery and regenerating processes.

Morning activity prepares the body for the upcoming load, activates mental activity. Therefore, the working day will be more productive. Charging also allows you to reduce weight by dumping fat mass.

Key Mistakes When Charging

• focus on only one muscle group - charging is aimed at activating all muscle groups, focusing on only one of them completely contradicts the concept of morning exercises. Many argue that they do not have enough time to work out the whole body, and they pay attention only to problem areas. In this case, it will not be possible to achieve the effect of a general tone and a quick awakening of the body;
• equating charging with enhanced training - do not confuse two completely different areas of physical activity. The first is aimed at giving muscles tone and strengthening overall health. You can and even need to do it immediately after waking up. The second requires a lot of time and energy, it should be started a few hours after sleep;
• hopes for rapid weight loss - exercise may not provide the same effect as regular visits sports hall. It has a slower effect on weight loss. However, it doesn't take much time either. To speed up the process of body shaping, supplement exercise with proper dietary nutrition, walk more;
• addition of charging with serious physical exertion - it is recommended to leave exercises that are exhausting for the evening. Otherwise, instead of an influx of strength after charging, you risk feeling a drop in energy. It is best to engage in running and strength exercises at the end of the working day, when mental activity is no longer needed, and after the workout you can relax.

In modern times, many people who begin to get sick immediately turn to all kinds of doctors, and begin to fully rely on his help. Sometimes some people turn to the help of all sorts of unconventional techniques. It is only necessary to remember one thing, that just as even the most qualified and educated doctor cannot make a correct diagnosis for himself, so the person himself cannot say exactly what he is ill with and it is not clear from which disease to start self-treatment.

A lot of people in our time are diagnosed with such a disease as osteochondrosis of the cervical vertebrae. Also, many patients have almost the same attitude towards this disease and its immediate treatment, regardless of what age they are. Very many patients, who, of course, think about their future life, do not forget to do special therapeutic exercises, which is probably one of the most important parts leading to the recovery of a sick person. At this time, a large number of people who do not want to do gymnastics suffer from constant pain, which they try to drown out with all kinds of drugs, forgetting how dangerous this disease is for human health.

Currently, some features of this disease are distinguished

cervical osteochondrosis is a rather serious disease, which is a specific disorder in the system of the cervical vertebrae. This is due to pinched nerve endings or due to displacement of the cervical vertebrae, which leads to very severe and severe headaches, and in some cases to heart disease. With this disease, dizziness very often occurs, and sometimes the tongue becomes numb. It should also be said that when the cervical nerves are pinched, all kinds of changes occur in the functioning of the internal organs, which can lead to all kinds of diseases.

Therefore, you need to understand exactly that with such a disease, clear and correct gymnastics is necessary, which will help to cope with such a disease as soon as possible.

Symptoms of cervical osteochondrosis disease:

• When such a disease is detected, most often it contributes to the appearance of very severe headaches.
• There are dizziness.
• There is also a specific discomfort that appears after a person turns his head very sharply.
• There is also instability in blood pressure.
• The person may experience feelings of lightheadedness or all kinds of tinnitus.
• Sometimes people with this type of disease very often have pain in chest which can be handed over.
• The person's hands may become numb.

Therefore, in order for such symptoms not to be detected, it is necessary at the very first stages of such a disease to immediately begin to engage in therapeutic gymnastics, which will reduce the likelihood of developing the disease, and sometimes completely cures a person from this type of ailment.

Very often, doctors who have identified this type of disease in their patients very often immediately recommend that they begin physical activity, which, of course, is selected specifically for each person separately. It is a timely physical program that can prevent the development of all kinds of displacements of the cervical vertebrae.

Special exercises for proper cervical gymnastics:

1. First of all, the patient should lie down in a horizontal position. Then one hand is placed on the stomach, the other on the chest. After you need to take a smooth and fairly slow breath, and after the same exit. It is necessary at this moment to completely relax your whole body and repeat this exercise approximately eight to ten times three or four times a week.
2. The patient lies on his stomach in a horizontal position. With slow movements, he raises his head and his torso, while resting his hands on the floor. This position should last approximately one or one and a half minutes. And then you also need to smoothly return to the starting position. This exercise also needs to be done about three or four times in one week.
3. The third exercise is also performed lying on your stomach. Your arms will need to be extended along your entire body. At the same time, the head should turn smoothly to the right, and then smoothly to the left. This exercise is performed about five or six times.

The content of the article:

Rhythmic gymnastics is one of the most beautiful sports and the desire of mothers to send their girls to the section is understandable. Note that this is a fairly young sports discipline, and the first rhythmic gymnastics school in our country was opened in 1913. Its founders were ballet dancers who previously worked at the Mariinsky Theatre. To the program Olympic Games rhythmic gymnastics was only included in 1980.

Features of rhythmic gymnastics

You should start doing rhythmic gymnastics from the age of five or six. Sometimes mothers decide to send their daughters to the section even at the age of three, but you definitely shouldn’t rush. Firstly, you deprive the baby of her childhood, and, secondly, at the age of three, the child often does not understand what the coach wants to achieve from him. It is highly likely that the girl will be frightened of a large hall and crowds of people, which will cause her to cry and desire to return home faster.

Another thing is if the child is five or a little more years old. The baby will diligently follow all the instructions of her mentor, quickly master the basic gymnastic elements, and also make new friends. At the same time, it’s not worth waiting for a long time, because as the child grows older, the flexibility decreases and it will be much more difficult for him to master the gymnastic elements. But at the same time, you can send your daughter to the section at a later age, without worrying about sports results. The health benefits of the child in such a situation will be obvious.

No less important are the selection criteria for the rhythmic gymnastics section. In this matter, much, if not all, depends on the goal pursued. When parents want to see their baby in a big sport, slender and tall girls with excellent memory and high coordination of movements have the best chances for success. Do not think that we were mistaken in mentioning a good memory as a requirement for selection. Gymnasts must memorize a large number of combinations of gymnastic movements.

If a girl is prone to fullness and cannot control her body well, then the trainers are unlikely to be interested in her. If the child's sports results do not matter to you, then there are no restrictions. Often, parents are sure that rhythmic gymnastics will help improve the baby's posture, eliminate excess weight and also make it more feminine.

Quite often, girls who fully meet the selection requirements cannot achieve good results due to insufficient diligence or flexibility. Experienced trainers can determine the potential of a child in a couple of weeks of training. Most often, a sports career in rhythmic gymnastics ends at the age of 17. However, athletes can continue to train, but in a different capacity.

What do you need to do rhythmic gymnastics?

Get ready for the fact that before starting classes in sports sections you will need to purchase special clothes. With regard to rhythmic gymnastics, the minimum requirements are Czech shoes and a leotard. The simplest models are suitable for training, because beautiful swimsuits are used only during competitions.

Very often, girls, having come to the rhythmic gymnastics section, dream of beautiful exercises with tape and other sports equipment. However, they will begin to master them only after one or two years of training. Most often, all sports equipment will be provided in the section, which is good news, because their cost is quite high. Thus, if your baby soon changes her mind about doing this sport, then you won’t have to regret financial investments, because they are minimal.

Rhythmic gymnastics: what are the benefits and harms

Let's see what benefits and harms rhythmic gymnastics can bring. It is quite obvious that along with the positive aspects there will be negative ones, which parents should definitely know about.

Harm of rhythmic gymnastics

This is one of the most elegant and aesthetic sports. Athletes in beautiful bright swimsuits demonstrate virtuoso control of their bodies, performing complex acrobatic numbers. This spectacle cannot leave anyone indifferent. However, only the coaches and their pupils know what lies under this grace.

All movements can be brought to automatism and honed solely through regular hours of practice. Very often, training is accompanied by severe pain and fatigue. However, all these moments are not known to the audience and many are sure that it is rhythmic gymnastics that is the best view sports for girls. Today we talk about the benefits and harms of rhythmic gymnastics, but let's start with the negative points.

1. Pain in the muscles- most often, until the age of seven, girls are engaged only in general physical training, and only after that they proceed to the study of gymnastic combinations. In this sport, stretching is of great importance, and when performing special exercises, girls often have tears in their eyes due to pain.
2. Strong physical activity- I start young athletes with training for a couple of hours a day. Gradually, the duration of classes increases and in preparation for tournaments, the training can last about 10 hours! All this leads to injuries of the spinal column, joints and even nervous breakdowns.
3. Hungry swoon- a gymnast should not have problems with being overweight and have to severely limit the energy value of her diet. As a result, starvation fainting among "artists" is not uncommon.
4. Absence from school- in order to achieve good results in big-time sports, girls are forced to miss school classes, because a lot of time is spent on training. Very often they have to do their homework right in the locker room before the start of training.

These are the main negative effects that can be obtained from rhythmic gymnastics. It is quite obvious that they are all connected with professional sports. Unfortunately, big sport very rarely combined with good health.

The benefits of rhythmic gymnastics

Speaking about the benefits and harms that rhythmic gymnastics can bring, one cannot speak only about the shortcomings. This is especially true for those situations when a child attends a sports section for his own pleasure and high sports performance is not expected from him. Let's find out what advantages this sport has.

• Excellent physical shape- from the very beginning of classes in the section, the child develops the correct posture, as well as gait. Young athletes stand out sharply against the background of their peers with excellent plasticity, high flexibility and harmony. A sense of rhythm is instilled in girls, and they can perfectly move to any music. Do not forget about self-confidence, which is common to all athletes.
• Improved health- scientists are confident that regular physical activity contributes to the harmonious development of the child's body. Rhythmic gymnastics is an excellent means of combating scoliosis at the initial stage and even clubfoot.
• Tempered character- sport makes children purposeful and instills discipline in them. All former gymnasts who have completed sports career, assure that thanks to sports they can solve any life problems without strong emotions.
• Eliminate the consequences of stressful situations- scientists have proven that sports are the best antidepressant. This is due to the acceleration of endorphin production during exercise. In addition to all of the above, gymnastics can also be considered as a hobby.

Whether to send a child to rhythmic gymnastics: expert opinion

Most parents whose children are involved in rhythmic gymnastics are sure that in order to achieve great sports results, it is necessary to go to Moscow. In the regions, this is much more difficult, because often parents are forced to independently purchase sports equipment and pay for the child's trip to tournaments. Also, you should first consult a doctor and carefully monitor the health of your girl.

Professional trainers recommend giving a child a professional section from the age of 4. You can enroll in amateur groups a little later, and with good natural data, this is possible even at the age of ten. Coaches agree that physical activity is good for the body, but only if it is moderate.

A rather significant drawback of rhythmic gymnastics, according to the experts themselves, is the need for a serious restriction of the diet. You should not send girls to the rhythmic gymnastics section, whose muscles do not recover well after microtraumas. We have already said that in this sport a lot of attention is paid to stretching, and if muscle tissue is restored for a long time, then severe pain cannot be avoided and almost every lesson for a girl will turn into torture.

Also, at the end of the conversation about the benefits and harms of rhythmic gymnastics, it is worth recalling that it is important to find out the opinion of the child himself about this sport. If the girl goes to gymnastics, then the training will be her joy and will only benefit. Of course, first of all, this statement is true for amateur sports.

More about rhythmic gymnastics in the following video:

Many argue about which exercise is useful: morning or evening? Supporters morning exercises belong to the "larks", supporters of evening exercises - to the "owls", but what about those who are ready to do exercises at any time of the day?

In fact, both morning and evening exercises have their pros and cons.

About morning exercise

Regarding the definition of the term charger, then in the specialized literature on physical culture we will see that this is a set of movements (exercises) that a person performs after sleeping on an empty stomach.

Pros:

• reduce appetite for the rest of the day (study by UK scientists);
• injury risk lower in the morning (study by the University of Toronto, Canada);
• it is easier to burn fat in the morning (studies by scientists from the USA have shown that in the morning it is enough to exercise for 20 minutes instead of 40 minutes to start burning fat, since in the morning our body is tuned to consume energy, and not to accumulate it).

Minuses:

• requires additional concentration (in the morning, blood circulation is slowed down due to its density, in addition, after sleep, our lungs are narrowed, as a result of which nervous activity is also reduced due to a decrease in oxygen flow, in other words, our body continues to sleep in the morning). The solution to the problem is to warm up with a subsequent increase in load.

About evening exercises

Since the term charging is still defined morning complex simple exercises, then we call evening exercises conditionally. It would be more accurate to say about the evening workout.

Pros:

• speed up the metabolism (by the evening the metabolism slows down, which is why it is harmful to eat a lot at night);
• burn fat during sleep (muscles consume energy for their recovery within a few hours after training, so fat will be consumed to replenish energy at night).

Minuses:

• can cause insomnia. Indeed, a very intense evening exercise shortly before bedtime will cause insomnia. The solution is to exercise 2-3 hours before the intended sleep;
• can awaken a brutal appetite for the night. This problem is solved by reducing physical activity or reducing the time of classes.

Thus, the advantages of both morning exercises and evening exercises are obvious, and the disadvantages are removable.

MORNING WORK-OUT

It is necessary to determine what we want to get from morning exercises:

1. improve blood circulation and speed up metabolism;
2. invigorate the body to start the day in a good mood, that is, increase the production of endorphins;
3. improve muscle tone and make the figure slim;
4. improve concentration, to be collected all day.

Stage one.

This includes washing, morning prayers. Often Orthodox Christians are interested in how to organize their morning, namely, in what order exercises and prayers should follow: pray, and then do exercises, or first exercises, and then a prayer rule. What is better - immediately after waking up, cheer up with a warm-up, wash your face and start the “sweet conversation”, which St. Theophan the Recluse calls prayer? Or vice versa - to "charge" the spirit, and only then the body?

The answer to this question can be found in the Orthodox prayer book before the morning prayers:

“Awakening from sleep, before any other work, stand reverently…”

So, having done the necessary for the body, ideally, you should do it. Indeed, can we focus on prayer and inner peace of mind if we do a series of physical exercises before that? Of course, there may be exceptions in this matter, but still, they will be exceptions.

Stage two. Actually charging (warm-up)

Physical education teacher Anna Sh. about exercises:“Exercises for charging should be done before breakfast after sleep. The load at the same time should be moderate and cover the main skeletal muscles. In the same way, we warm up before training or physical labor. Morning exercises are performed daily for 5-10 minutes. The person after it remains not tired and even rested. General developmental movements, starting from the head and ending with toes and heels.

So, we always start charging exercises from the head: turning the head to the right and left, then tilting the head back and forth, slowly rotating the head in a circle.

Then we move on to the shoulders: we make rotational movements first with the right shoulder joint, after the left, then both at the same time.

After the shoulders comes the turn of the arms:

• circular motion with a straightened arm from the shoulder joint, first with the right, then with the left, then with both simultaneously from top to bottom;
• alternating arm swings up and down;
• movements with arms bent at the elbows at chest level back, followed by straightening the arms to the sides;
• movements with straightened arms at chest level to the left and right in the form of scissors;
• rotation of the elbow joints with bent arms at chest level inward and outward;
• rotation of the brushes in and out;
• raising straightened arms up while lifting on toes.

After the arms, we move on to the torso:

• torso down (legs shoulder-width apart, fingertips should touch the floor, knees remain straight);
• rotation of the pelvis from left to right and from right to left, hands on the belt;
• torso tilts left-right (when tilting to the left, the left hand is on the belt, the right is straightened and follows the body; when tilted to the right, the right hand is on the belt, the left is straightened and follows the body).

Now you need to stretch your legs:

• squats;
• lifting up on toes, lowering down on heels (while legs are together);
• rotation of the feet in and out (the foot must be placed on the toe).

This concludes the morning exercises.

Gymnastics

Separately, it is necessary to say about the plan for conducting general developmental training at home. If time permits and there is a need for training, then it can also be done in the morning. However, you need to take into account several features compared to charging.

Morning workout:

• requires additional time for breakfast and its assimilation (working out on an empty stomach is bad, as energy will be overused over time).
• creates an additional burden on the heart due to thick blood (during sleep, the body does not receive water, its total amount in the body decreases, which makes the blood thicker). To thin the blood, you need to drink 1-2 glasses of water 10-15 minutes before the start of exercise;

General developmental training exercises must begin with a warm-up. Next, you should do exercises for individual muscle groups.

Exercises for the abs:

• from a prone position, we raise the legs brought together at an angle of 45 ° C upwards, while not lifting the lower back from the floor, several approaches 5-7 times;
• from a prone position, we raise the torso to a full sitting position, while the legs are bent at the knees, but closed together; when lifting, we alternately turn the body to the right and left, several approaches 10-15 times;
• from a prone position we raise our legs and, holding on weight, we make scissors, several approaches 5-7 times;

We do jumps in place on both legs, then alternately on the right and left.

Stretching exercises:

• from a sitting position we spread our legs as wide as possible, and then we reach with both hands to the tips of the fingers, first of the right leg, then the left; after that we bring our legs together and reach out with our hands to the tips of our toes, several approaches;
• from a sitting position, stretch the right leg to the side, directing the weight of the body to the left, bent at the knee; after that, we transfer the weight from the left leg to the right, while stretching the left leg, and bending the right at the knee, several approaches;
• from a prone position with bent knees, closed close, we get the floor to the left of the body (the back and shoulder blades do not come off the surface and remain in a straight position), then to the right of the body, several approaches.

We do a light jog, after which we stretch our whole body up towards the sun.

Morning workout is over.

EVENING CHARGING

Recall that in this article we called the evening complex of general developmental exercises evening exercises, i.e. home workout.

Let's define our expectations from the evening exercise-training:

1. speed up metabolism;
2. bring the nervous system into balance;
3. remove the fatigue of the working day;
4. relieve tension from the spinal column and possibly relieve back pain;
5. achieve physical relaxation of the main muscle groups;
6. normalize the work of the respiratory and cardiovascular systems.

Exercises should be done on an empty stomach. Charging-training must be completed 15-20 minutes before dinner. The total charging time should not exceed 20 minutes.

Back exercises:

• We get on all fours. When inhaling, bend your back and look up. Hold your breath for 2-3 seconds. When exhaling, we arch our back, at the same time pulling in the stomach, we press the chin to the chest. Hold your breath for 2-3 seconds. Several approaches;
• From a prone position, stretch the left arm up and the left leg down. Then we repeat the same for the right side. Several approaches;
• From a prone position, bend the right leg while inhaling, the left leg is straight. With the right knee fully bent, we press the thigh to the body, we clasp the right knee with our hands. Hold your breath for 2-3 seconds. When returning to the starting position - exhale. Repeat the same for the left leg. Several approaches.

Exercises for the nervous system:

• From a standing position (on the side of the chair), holding the back of the chair with your right hand, bend the left knee while inhaling and wrap it around the elbow joint with a half ring, after which we bend our head to the knee. Hold your breath for 2-3 seconds. As you exhale, lower your leg. Repeat for the right leg. After achieving success in balance, the exercise can be done without a chair, while the girth is performed with both hands;
• From a standing position, focus on a certain point in the distance at eye level. Slowly begin to raise the left leg, pressing the heel to inner surface right leg. Try to raise your leg as high as possible. Relax. Having found balance, we exhale (full) and raise our hands above our heads (while taking a slow breath). Relax and stand like this, the gaze is focused on one point. The time spent in the pose is 3-4 minutes. Repeat for the other leg.

Easy run.

Physical education teacher Anna Sh. about home workouts:“If exercises need to be done daily, then home training is enough to take no more than 40 minutes of your time 3-4 times a week. You just need to start, and over time, training will become a regular activity for you.

Charging exercises and home workouts will give you vivacity, healthy sleep and a good appetite, normal weight, high spirits and tranquility.

The result is not taken from nowhere, an indicator of even the slightest progress of a gymnast is a long and painstaking work both in the gym and outside it. As at school, the teacher gives homework assignments, so our coach gives exercises for repetition at home. Homework should not take a lot of time. 40-45 minutes is the maximum. It is very important to start your workout with a warm-up. It is better to spend more time warming up the ligaments and joints than to immediately sit down on the twine. From such activities, unfortunately, there will be no sense. So, how to do rhythmic gymnastics at home for beginner athletes? We'll figure out.

Warm-up for children at home

Children who go to classes at the Balance school should know what exercise and how to do it, because the trainer not only shows, but also in theory talks about the correct execution of the exercise. You should start training with simple exercises that help prepare the body for stress. Such exercises are exits to the half-toes, squats, various inclinations (to the right, to the left, back). You should also sit on your toes before starting gymnastic exercises, so that the girl remembers that there are fingers on her feet that cannot be relaxed even for a second during class. After a mini warm-up, you can start training.

The main part of children's gymnastics at home

Preparing children's exercises

The first exercise should continue warming up the muscles, and it is best if it is a crease. The fold is done with straight knees and a straight back. Ideally, the stomach should lie on the hips. When performing this exercise, the popliteal ligaments are stretched, which will further affect the stretching of the longitudinal twine (front leg). After the fold, the butterfly exercise follows. During the “butterfly”, both the inguinal ligaments and part of the back of the thigh are stretched. The heels are pressed to the priest as much as possible, the stomach lies on the feet, and the knees on the floor. The exercise also prepares the gymnast for the split stretch. Stretches the front surface of the thigh exercise "chicken". When performing this exercise, keep your knees together, and press your back firmly to the floor.

The next exercise for warming up and stretching the ligaments can be a “frog”, during which the groins are stretched and the legs are prepared for stretching into transverse twine. It is important that the knees and butt are on the same line. When the “frog” is more or less mastered, you can add alternately straightening the legs (half-transverse twine). There is also one line between the legs.

When the legs are warmed up, you need to stretch your back. Warm up with simple exercises. For example, "cat". After the cat, lying on your stomach, bend back and in. With a quality exercise, socks should reach the eyes, and even the chin. But we should not forget about physiology. Unfortunately, not everyone can make such a deep “ring”, so it is important to do everything carefully, to the best of your ability, without injuring your back, because the spine is our everything. After the "ring" you can make a "basket". Exercise not only develops the flexibility of the back, but also develops the shoulder joints.

Basic exercises for homework

After stretching, you need to start exercises that require muscle tension. These are swaps for the press and back. For the youngest beginner gymnasts, the corner will be an exercise for the press. Sitting on the priest, raise your legs with your toes to the ceiling and fix this position for at least 10 counts. For the back muscles, you should do a boat: simultaneous raising of arms and legs from the floor. The higher the better. Fixing also at least 10 accounts.

After these simple exercises for the press and back, you need to make a bridge. Here you should make sure that the fingers are directed to the heels, and the elbows do not look in different directions. The main task in the bridge is to tear your head off the floor as high as possible. The main task of the gymnastic bridge is to bring the fingers to the heels as close as possible (to touch).

The next exercise will be a birch. Such a seemingly unpretentious exercise, often causes difficulties. Children often cannot find a balance. This exercise allows you to feel your body in space and strengthen the muscle corset.

We finish the workout with twines. We pull the twine in one line and sit on the floor with two legs, and not a booty (raising the front leg and the heel of the back look at the ceiling). It is very important to pull the twines at the very end of the load. After the splits, you can stand in the heron (on one leg) or jump, not forgetting to stretch your legs.