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Гимнастика после сна: коррегирующий комплекс, упражнения в кровати Бодрящая гимнастика после сна: польза и особенности проведения
Сон в режиме растущего и развивающего детского организма очень важен. От того, как проснется ребенок, зависит его настроение, состояние здоровья и каким будет его оставшийся день. Еще в Древней Греции знали, что гимнастика после дневного сна или ночного приносит пользу как взрослому, так и ребенку. В Индии и Китае несколько веков назад зарядку стали применять в качестве лечения. Современные медики также считают, что комплекс занятий благоприятно воздействует на организм.
Гимнастический комплекс после пробуждения Во многих дошкольных учреждениях разработаны целые программы ФГОС, которые помогают детям легче просыпаться и чувствовать себя бодро, комфортно. Каждую из методик родители могут легко применять и в домашних условиях, главное, проводить зарядку в веселой игровой форме, чтобы она ребенку доставляла удовольствие и радость.
Можно проводить упражнения в кровати после сна, начиная разминку с легких движений и постепенно наращивая темп:
Постепенно пробуждение. Включить приглушенную музыку, а на протяжении зарядки громкость увеличивать. Шторы на окне в спальне раздвинуть, откинуть одеяло. Родитель делает легкий массаж ладошек и ступней своему любимому малышу, а уже после переходит к простым упражнениям. Разминка. Начинать лучше с подтягиваний, после чего ребенка просят поднять ручки, а далее и ножки. Попросить представить, что он едет на велосипеде или выгибается как кошечка. После этого можно подниматься и уже стоя продолжать тренировку. Игровая разминка и самомассаж. Если заранее проветрить комнату, то зарядку можно совместить с закаливанием. Начинать нужно с ходьбы: на носочках, пяточках, высоко поднимая колени, приседая, перекатываясь с пальчиков на всю стопу. Далее малыша просят представить, что он движется как лыжник и обязательно следить, чтобы осанка была правильной. Впоследствии выполнять другие упражнения, постепенно увеличивая нагрузку. Достаточно потратить всего лишь 10-15 минут, и пробуждение будет уже не таким тяжелым.
Назначение Легкая зарядка после пробуждения состоит из нескольких простых упражнений, которые позволяют человеку постепенно перейти от состояния спокойствия к бодрствованию. Цель их проведения заключается в следующем:
поднять тонус мышц; улучшить настроение; провести профилактику респираторных болезней; укрепить дыхательную систему; предотвратить развитие плоскостопия и сколиоза; воспитать у ребенка привычку разминать тело после продолжительного отдыха. Чтобы реализовать задачи, воспитатели детских садов подбирают уникальный комплекс гимнастики после сна, благодаря которому удается добиться таких результатов:
Активировать нервную системы, благодаря чему предотвращается раздражительность, уходит тревога, которая часто возникает после пробуждения. Улучшить работу почти всех систем организма. Создать позитивную атмосферу между детьми. Картотека педиатра рассказывает, что физкультура после пробуждения положительно влияет на здоровье и настроение детишек любого возраста.
Гимнастика после ночного и дневного сна: отличительные особенности Отличительных особенностей между упражнениями после сна в ночное время и дневное нет. Разминка начинается с легких подтягиваний, а после постепенно переходит к более интенсивным действиям. Длительность утренней зарядки может быть около 10-15 минут, а вот после дневного отдыха время разрешается увеличить до получаса.
Существует много различных комплексов, поэтому каждому ребенку можно подобрать тот, который идеально подойдет для его возраста, будь ему 2-3 года или больше.
Совет! Утро детей должно начинаться с положительных эмоций, это главное и важно требование, тогда они с удовольствием будут идти в ясли или школу.
Условия для проведения Бодрящая гимнастика после ночного сна или дневного помогает организму легче перенести пробуждение. Проводят ее с детьми, как дома, так и в ДОУ.
Перед тем как приступить к зарядке, необходимо подготовить помещение:
распахнуть шторы, позволив дневному свету беспрепятственно поступать в комнату; открыть форточку; поставить тихую мелодию; освободить пространство для проведения упражнений; приготовить необходимые атрибуты. Выполнять первые упражнения надо без рывков, медленно, постепенно увеличивая нагрузку.
Зарядка для детей Физические нагрузки важны не только для взрослого человека, но и ребенка, начиная с раннего возраста. Малыши очень быстро растут, поэтому за короткий промежуток времени должны усвоить многое, а для этого им потребуется крепкое здоровье и силы. Закаленный малыш редко болеет, активный и любознательный, охотно идет на контакт со сверстниками.
Хорошо подобранный комплекс помогает развивать следующие качества:
внимание; память; речь; воображение; глазомер. Внимание! Правильно и интересно проведенная гимнастика позволяет малышу пополнять словарный запас, формирует правильную осанку, улучшает зрение, стимулирует иммунитет, делая ребенка выносливее.
У детишек, выполняющих регулярно разминку, течение болезней легкое, поэтому не доставляет ни им, ни родителям серьезных хлопот.
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Корригирующая или оздоровительная гимнастика после сна можно проводиться как дома, так и в дошкольном учреждении. Для этого не потребуется никаких дополнительных навыков и умений. На плеер необходимо записать детскую музыку, подготовить коврик, выучить несколько упражнений и стишков к ним. Можно воспользоваться массажным пледом, палкой, обручем, мячиком и скакалкой.
Важно знать! Комплекс не должен быть утомительным. Главная задача состоит в том, чтобы ребенок проснулся в хорошем бодром настроении.
Достаточно всего лишь выполнять несколько подготовительных упражнений по 5 раз, чередовать нагрузку с отдыхом и все мышцы будут в тонусе. Постепенно каждый родитель сможет подобрать ту разминку, которая приятна его малышу.Примерные комплексы для дошкольников разного возраста Зарядка в младшей группе должна быть как можно проще. Воспитатель объясняет, как выполнять разминку и помогает, если потребуется, чтобы ребята все делали правильно. В комплексы включают пальчиковые и дыхательные упражнения, движения на растягивание, ходьбу по массажной дорожке, гимнастику для профилактики осанки.
Изначально все действия выполняются в постели, а после в проветриваемом помещении. Лежа на кровати можно читать детские стихи и совершать такие манипуляции:
Колобок. Ребенок лежит на спине, ручки расставив в стороны. После группируется, прижимая колени к груди и обнимая их ладошками. Затем надо снова вернуться в исходное положение. Велосипед. Это известное упражнение, полезное и взрослым, и детям. Малыш представляет, что крутит педали, вращая ножками в воздухе. Кошка. Встать на четвереньки и выгибать спинку, опуская вниз или округляя. После этого нужно перейти в проветриваемое помещение, где походить на носочках, потом пробежаться и снова пройтись.
А далее выполнить комплекс, помогающий сохранить правильную осанку:
Журавль. Стоя на ногах, руки за головой, поднять одну ножку и подержать ее на весу. После так же проделать с другой конечностью. Солнышко. Стоя прямо, подняться на носочки, и потянуться как можно выше ручками, как будто дотягиваясь ими до неба. Для средней группы зарядка может быть чуть сложнее, ведь простой комплекс будет им уже не интересен. Детишкам такого возраста нравятся движения, которые имитируют животное или предмет:
Рак. Проползти пару шагов вперед на четвереньках, а после назад. Мостик. Сидя на полу, руки сзади, чуть приподнять таз, вернуть назад. Машина. Пробежаться по комнате, руками имитировать вращение руля. Самолет. Побегать по залу, расставив руки и махая им как крыльями. Детишкам из старшей группы подбирают комплекс, в котором будут упражнения для профилактики плоскостопия, когда ребенок ходит на носочках, пяточках, на внутренней и внешней стороне стопы. Зарядка для формирования правильной осанки. Также можно использовать тренажеры: шведскую стенку, канат, обруч и другие.
Упражнения для школьников Детям школьного возраста очень нужно правильно подобрать комплекс, так как их организм растет, и они проводят много времени сидя. Посильная постоянная физическая нагрузка поможет предотвратить проблемы со здоровьем, избежать дискомфорта в спине и формирования неправильной осанки. Утренняя зарядка для школьников предполагает выполнение таких упражнений:
подтягивание в кровати; ходьба на месте; вращение головой и плечами;наклоны в стороны; приседания; отжимания; велосипед; полумостик; полушпагат. Каждое из упражнений выполнить по 10 раз. Ежедневная зарядка поможет подростку получить заряд бодрости на целый день.
Организация гимнастики в детских учреждениях Каждый второй родитель и воспитатель не раз замечал, что после сна ребенок капризничает, не хочет общаться с окружающими. А дело в том, что его пробуждение было не комфортным. Избежать таких проблем помогает бодрящая зарядка, позволяющая корригировать настроение, укрепить здоровье и предотвратить развитие плоскостопия.
Гимнастика после дневного отдыха считается закаливающей процедурой, которую проводят в проветриваемом помещении в пределах 15 минут.
В детских учреждениях воспитатели знают, как разбудить детей, чтобы они чувствовали себя комфортно. Пробуждение должно осуществляться под тихую спокойную мелодию. Далее в постели ребенок потягивается. После выполняет дыхательную зарядку и переходит к более сложным упражнениям, которые тонизируют мышцы.
В процессе проведения гимнастики в ДОУ применяются игровые формы: стихи, потешки, считалочки, песенки. Принято также использовать различные тренажеры и атрибуты: игрушки, кубики, скамейки, обручи, скакалки, стульчики, флажки и так далее. Все это поможет организовать веселое и полезное занятие.
Зарядка для взрослых по методике Бубновского Этот комплекс станет прекрасным подспорьем для тех, кто проводит большую часть времени в сидячем положении. Подобная зарядка полезна для тех, кому прописан постельный режим, а также, если пожилой человек из-за своих заболеваний не может долго ходить, а ему просто необходимо тонизировать свою мышечную ткань. В систему Бубновского входят такие упражнения:
Стать на четвереньки и расслабить мышцы спины. Оставаясь в том же положении медленно, без рывков, выгибать на вдохе и прогибать на выдохе спину. Следующий этап − это растягивающий шаг. Надо попеременно садиться на ногу, при этом одна конечность вытянута вперед, а другая назад, левая рука перед собой.Прокачка выполняется, стоя на коленях и руках. Туловище вытянуть вперед, упор сохранить, поясницу ни в коем случае не прогибать. Растяжку выполнять, как и предыдущее упражнение, только на выдохе нужно выгибаться, сгибая руки в локтях. При этом тело наклонять ближе к полу, на вдохе выпрямиться и таз опустить на пятки. Лечь на спину, ноги согнуты в коленях, руки под головой, подбородок прижат к груди. На выдохе тело сгибают, стараясь коснуться локтями коленной чашечки. Оставаясь в том же положении, верхние конечности расположить вдоль туловища, нижние так же согнуты, приподнимать таз как можно выше. Совет! Зарядка должна продолжаться около получаса, при этом каждое из описанных упражнений выполняется не менее 10 раз. Уже через месяц можно заметить ощутимые результаты.
Польза закаливающих процедур Маленькие дети часто болеют респираторными заболеваниями, и все потому, что их иммунная система еще не до конца сформирована. Чтобы защитить ребенка от болезней педиатры рекомендуют проводить закаливание, которое положительно воздействует на малыша:
нормализует давление; налаживает кровообращение; увеличивает жизненную емкость легких; помогает костям и мышцам правильно развиваться; улучшает состояние кожи; помогает стимулировать иммунитет, чтобы он был стойким к болезнетворным микроорганизмам; развивает устойчивость к стрессам. VIDEO
Значение закаливания и зарядки для ребенка в первый год жизни и в последующее время велико. Эти мероприятия позволят малышу с раннего детства расти здоровым и крепким карапузом, которому даже кроватка не помешает делать зарядку сразу после пробуждения. Каждая женщина должна следить за своей семьей и регулярно всем вместе проводить процедуры дома.
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