Langepass City Municipal Autonomous Preschool Educational Institution
"Kindergarten of general developmental type No. 3" Firefly "
Description of the project
"Magic Steps of Health"
(step - aerobics in kindergarten)
Langepas, 2016
Formulation of the problem.
The main value for a person is his health. Preschool age in the development of a child is the period when the foundation of his health, physical development and culture of movements is laid. The development and health in the subsequent years of life depends on how the upbringing and education of the child is organized, what conditions are created for his growing up, for the development of his physical and spiritual strength.
However, recently, there has been a deterioration in the health of children, we live in the Khanty-Mansiysk Autonomous Okrug, there is an acute lack of movement due to climatic conditions, both in adults and in children. The problem of reducing the health indicators of pupils poses the task of finding modern approaches to solving problems of changing the current situation for the specialists of the institution. From our point of view, the most effective way is the use of modern health programs and the latest technologies, the use of non-traditional equipment.
Among the many forms of physical education of the younger generation, a particular type of fitness occupies a special place today - step aerobics - an effective physical culture and health-improving method.
The peculiarity of step - aerobics is that it uses a complex of various means that affect the child's body. Children develop a stable balance, develop orientation in space, general endurance, and improve the accuracy of movements. Agility, speed, strength, endurance, and hence the body's resistance are brought up. But the most important achievement of step-aerobics is its health-improving effect and positive emotions of children.
The use of step - platforms allows children to form a persistent interest in physical education, their achievements, which is one of the most important conditions for the formation of motivation for a healthy lifestyle.
Step - aerobics will be used in various ways: in the form of full health - training classes with children of senior preschool age within the framework of the work of the sports section; as part of direct educational activities in senior and preparatory groups; in demonstration performances of children at holidays and entertainment.
The establishment plans to create a family club "Let's walk together!"
For the teachers of the institution, classes of the series "Relieve stress" will be organized, where teachers using step platforms will not only improve their physical qualities, but also their resistance to stress, because physical activity accompanied by music allows you to get rid of tension and anxiety, contributes to emotional stability and stability. as well as the rallying of the teaching staff.
Thus, the introduction of step - aerobics in kindergarten will contribute to the creation of a single educational and recreational space for teachers, children and parents.
Objective of the project : strengthening of health and development of physical qualities of children, parents and teachers by means of step - aerobics.
The achievement of the set goal contributes to the decision project tasks:
- To create conditions for strengthening the health and development of physical qualities of children, parents and teachers by means of step - aerobics.
- To develop motor abilities and physical qualities (speed, strength, flexibility, joint mobility, dexterity, coordination of movements and balance function for training the vestibular apparatus).
- Strengthen the respiratory, cardiovascular system of the body, form the skill of correct posture through exercises on step platforms;
- To foster an emotionally positive attitude and a steady interest in physical culture and independent motor activity, a sense of self-confidence.
- Increase the competence of parents and educators in matters related to health, a sense of responsibility and enjoyment of exercise;
- Increase the resistance to stress of teachers and parents;
- Promote the dissemination of pedagogical work experience using step - aerobics.
The implementation of the project "Magic Steps to Health" is carried out block by block through various directions and forms of work.
Project implementation work plan
Name of events | Dates of the | FULL NAME. performers of events | Source of financing |
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The first block is work with pupils. Sports section "Magic Steps of Health" |
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Functioning of the section using step - aerobics "Magic Steps of Health" | September 2016- May 2017 | I.V. Kvasha | ||
| September 2016- May 2017 | I.V. Kvasha | Extra-budgetary funds of the institution, 150 thousand rubles. (purchase of step - platforms,set of interactive equipment) |
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| March 2016 | I.V. Kvasha | Without a source of funding |
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Performance of pupils of the section in LG MADOU DSOV №5 "Thumbelina", LG MADOU DSOV №9 "Sun" | April May 2016 | I.V. Kvasha, O.V. Burkova | Without a source of funding |
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Physical culture holiday "Step to health" | May 2016 | I.V. Kvasha | Without a source of funding |
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The second block is work with the parents of the pupils. Family club "Let's walk together!" |
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Family club meeting on the topic "How to improve health or what is tap?" | September 2016 | I.V. Kvasha | Without a source of funding |
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Joint classes of parents and children with step - platforms in the family club "Walking together" | September | I.V. Kvasha | Extra-budgetary funds of the institution, 150 thousand rubles. (purchase of step - platforms,set of interactive equipment) |
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Master class "Cooking step platforms at home" | October 2015 | I.V. Kvasha | Without a source of funding |
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Presentation for parents "Step aerobics inspiration" | november 2016 | I.V. Kvasha | Without a source of funding |
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Open day "Step-class" | january 2016 | I.V. Kvasha, O.V. Burkova | Without a source of funding |
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Wall newspaper "In the world of health" | 2016 february minutes | I.V. Kvasha | Without a source of funding |
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Presentation of Family Videos "What We Have Learned" | May 2017 | I.V. Kvasha | Extra-budgetary funds of the institution, 100 thousand rubles (acquisition set of interactive equipment) |
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The third block is work with the teaching staff. |
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| 2016 september minutes | I.V. Kvasha | Without a source of funding |
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| I.V. Kvasha | Extra-budgetary funds of the institution, 150 thousand rubles. (purchase of step - platforms,set of interactive equipment) |
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| April 2017 | I.V. Kvasha | Without a source of funding |
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| May 2016 | I.V. Kvasha | Own funds |
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Project management structure
Expected results.
At the child level:
- The development of motor abilities and physical qualities of children (speed, strength, flexibility, mobility in joints, dexterity, coordination of movements and balance function for training the vestibular apparatus of the child) will occur;
- The health of children will improve - the respiratory, cardiovascular systems of the body will be strengthened, the skills of correct posture will be formed;
- Children will develop the ability to rhythmically consistently perform simple movements to music.
- A steady interest in physical culture and independent motor activity, a sense of self-confidence will be formed.
At the level of the pupils' parents:
- The competence of parents in matters related to health, a sense of responsibility and enjoyment of physical exercise will increase;
- The responsibility of children and parents for their health and physical condition will increase;
- Stress resistance will increase (physical activity will release tension and anxiety, will contribute to emotional stability and resilience).
At the level of teachers.
- Professional competence in the field of health programs and the latest technologies of physical development will increase;
- Physical qualities and stress resistance will increase.
At the institution level:
- The openness of the institution will increase, the conditions for the organization of effective educational activities to improve the health of children will improve, a single educational and recreational space for teachers, children and parents will appear.
During school years, it is very important to correctly form the mental and physiological health of the child. For the successful formation of the physical aspect, many parents prefer to give their children to various sections. In these sections, children learn a certain kind of sport. In recent years, children's aerobics has been very popular. What does this sport for children consist of and is aerobics really that good for your health?
Aerobics is considered the most a real and challenging sports destination... Judge for yourself. It simultaneously includes gymnastic exercises, various artistic elements, dance movements and elements used during fitness classes. Aerobics can be practiced both at home and by visiting a special section. All sports and dance moves should be performed to music.
There are whole varieties of children's aerobics. Let's take a closer look at them.
Main types
There are several varieties.
Dance
Involves performing a series of movements in a dance format. All movements used can relate to different types of dances. Such aerobics should last no more than one hour a day. The loads are moderate.
Each lesson consists of three parts:
Children of school age (7-13 years old) and older can practice dance aerobics. Thanks to such activities, the level of endurance in children increases, as well as coordination of movements. Dance aerobics helps to accustom the child to a full and healthy lifestyle.
Beast aerobics... This species with an interesting name implies the performance of exercises that resemble the movements of animals.
Sports
This species is fundamentally different from all other varieties. It is considered the most real sports destination, which in the future may become part of the program of the Olympic Games.
This area has a lot in common with gymnastics.... Sports aerobics exercises resemble gymnastic ones. The only difference is the degree of their complexity. The sports current does not imply the implementation of complex acrobatic movements, which are mandatory in gymnastics. This kind of exercise requires special training.
Children over five years old can go in for sports aerobics. Children often study in sections. If the child meets certain requirements (good flexibility, plasticity and strength data) he will be admitted to the sports aerobics section. The frequency of the classes depends on the skills and abilities of the child. The first time the section is visited at least three times a week.
For the lesson, it is not only necessary to meet certain criteria, but also to have a certain type of clothing and shoes with you. Girls should stock up on gym shoes and a swimsuit, while boys should stock up on gym shoes, shorts and a T-shirt.
Exercise provides good physical fitness.
Step aerobics
Step aerobics children of different age categories can freely practice. All group lessons are based on an individually developed set of programs. The complex for classes is compiled taking into account the physical fitness of children. Also taken into account:
Exercise for children 10 years old and below step aerobics should consist of the following stages:
- The duration of each lesson is no more than 35 minutes.
- The lesson necessarily includes a small one.
- The exercises performed are of a health-improving nature.
Step aerobics itself has a beneficial effect on the health of the child. The movements performed teach children to keep their balance correctly. Classes develop the necessary dexterity, strength and speed. Step aerobics helps to better learn to navigate in space. The child's movements become more precise.
What does such physical education for children consist of?
There are several sets of exercises used in the children's fitness program for preschoolers. They are just as useful as shaping and fitball. Let's pay attention to one of them. Considered by us
Aerobics for children should be of a pronounced playful nature. Children's exercises should be accessible, interesting and enjoyable. But at the same time, it must be remembered that children quickly get tired and cannot make monotonous movements for a long time. This means that it is necessary to diversify the exercises and positions, gradually change the pace of their implementation.
The easiest way for a child to master and remember is such exercises that, in his imagination, will create a specific visual image. In preschool children, thinking is still very poorly developed. Therefore, for more interest, each exercise in the complex is given a suitable name. Or you can learn step aerobics, while portraying animals that seem to move. Such moments bring great joy to children. Cheerfulness and a positive emotional charge will be provided to you.
Step-aerobics complexes of a health-improving and training orientation for older preschoolers
In total, experts have about 200 different aerobics health programs. The possibilities of its application are wide, the range of exercises is huge, and under the skillful guidance of a teacher, they are a powerful complex means and method of influence both in the health-improving and educational, as well as in the upbringing direction of the development of a person's personality.
Complex number 1 (The steps are located in a chaotic order):
Preparatory part
1. Simultaneously with walking on the steppe, straighten your arms up, unclenching your fists, look at them; hands to shoulders, hands clenched into fists.
2. Step to step - from step, briskly working with your hands.
3. Simultaneously with walking on the step, swing your arms back and forth with claps in front and behind.
4. Walking on the steppe, turning around with free hand movements. (One way and the other.)
5. "Cross". (Repeat 2 times.)
Main part
1. Simultaneously with walking on the steppe, cross bent arms in front of you, slap simultaneously with the left hand on the right shoulder, and with the right - on the left shoulder.
2. Step from the step to the side, alternating with squatting, raising your arms forward.
3. Simultaneously with walking on the step, raise your arms through the sides up and slap over your head.
4. Step from step to step, raising and lowering your shoulders.
5. Walking randomly with alternating steps, performing dance movements with your hands. (Repeat 2 times.)
6. Sitting on a steppe, legs crossed, hands on a belt. Lean to the right, to the left.
7. I. p. -- too. Swinging your arms forward, quickly stand up, return to the starting position.
8. Kneeling on the steppe, hands on the belt; get down on your heels, arms to the sides, return to the starting position.
9. Walking on the steppe, briskly working with your hands.
10. Rhythmic squats and straightening on the step, arms in free movement.
11. Circling on the steppe, arms to the sides, to one side and the other.
12. Repeat No. 10.
13. Circling with closed eyes.
14. Step to step - from step.
15. Running scattered with tasks for the hands.
16. Repeat No. 1.
17. Light running on the steppe alternates with walking 2 times.
18. Jumping, standing sideways on the steppe, hands on the belt; legs apart on the floor, legs together, return to starting position.
19. Step to step - from step.
20. Repeat No. 18 on the other side.
21. Walking on the steppe.
22. Outdoor game "Fizkult-hurray!"
Children carry the steps to play in different places, placing them in two rows on opposite sides of the playground. One step less on one side. They themselves stand where there are more steps, two people per step. This is the starting line. On the opposite side is the finish line. The guys say:
“Sport, guys, is very necessary.
We are close friends with sports,
Sport is an assistant!
Sport is health!
Sport is a game!
Physical Education!"
With the end of the words, the children run a race to the finish line. The losers are those who did not have time to take a step. The winners are those who were among the first to take the step. (Repeat the game 3 times.)
23. Games and exercises for relaxation.
Complex number 2 (with balls of small diameter for children of the preparatory group for school):
1st musical segment. Introductory part.
Exercises against the wall to form correct posture (3-4 exercises). Column walking alternating with running; walking on toes, heels, the outside of the foot; running with a snake between step-boards and jumping (stepping over) over them; walking on correction paths (while walking, children take a small-diameter ball with their right hand); rebuilding in three links to the step-boards (pre-laid out); walking on the spot: turn to the step-boards.
The main part is divided into four musical sections. Exercises on step boards with a small ball:
2nd musical segment.
1. I.p .: standing on the steppe, the ball is in the right hand. Step forward from the step, transfer the ball over your head to the other hand; return to ip
2. I.p .: the same. Step back from the step, transfer the ball over your head to the other hand; return to ip
3.I.p .: the same. Step forward, step backward, move the ball over your head from hand to hand.
4. I.p .: o.s. on the steppe, the ball is in the right hand. Move the right (left) leg forward to the toe in front of the step, at the same time bring the right (left) hand with the ball forward; return to ip, transfer the ball to the other hand.
5.I.p .: o.s. The same movement is performed to the right (left) of the step.
6.I.p .: o.s. The same - back from the step.
7.I.p .: o.s. on the steppe, arms to the sides, the ball is in the right hand. Lunge to the right (left) of the step, three swinging, return to I.p., transfer the ball to the other hand.
3rd musical segment.
1.I.p .: o.s. on the steppe, hands forward, ball in right hand. Turn to the right (left), rising on toes and taking the right (left) hand with the ball back. Return to ip, transfer the ball to the other hand.
2.I.p .: the same. The same turn to the right (left), but put your foot on the step-board alternately. Turn right - right leg: turn left - left leg.
3.I.p .: o.s. on the steppe. Lunge with the right (left) foot forward over the step board; hands forward; move the ball; return to ip
4. I.p .: o.s. on the steppe, the ball is in the right hand. Take the right (left) leg back behind the step and put it on the toe; raise your hands up, shift the ball; return to ip
5.I.p .: o.s. before the step, the ball is in the right hand. Step onto the step, move the ball over your head; return to ip
4th musical segment.
1. Running on the spot, on a step-board.
2.I.p .: o.s. on the steppe, hands up above the head, the ball is sandwiched between the palms. To spin around on toes, at the same time rub the ball with your palms.
3. Running around the step board to the right and left.
4. Repeat exercise. No. 2.
5.I.p .: o.s. on the steppe. Throwing the ball up and catching it after the clap.
6. The same, sitting on a step-board, legs to the sides.
7.I.p .: o.s. on a step-board, the ball is in the right hand. Throwing the ball on the floor and catching with one hand, alternately with the right and left hand.
8. The same, sitting on a step-board, legs to the sides.
9.I.p .: o.s. on a step-board, the ball is in the right hand. Toss the ball from hand to hand, shifting from foot to foot.
5th musical segment.
1.I.p .: o.s. on a step-board, the ball is in the right hand. Leap - legs apart, for a step in different directions; move the ball to the other hand; jump back to I.P.
2. Walking on the steppe, "rubbing" the ball in the palms.
3. I.p .: right leg - on the step, left - on the floor to the left of the step, arms to the sides, the ball is in the left hand. Jump to change the position of the legs, transfer the ball to the other hand.
4. Repeat No. 2.
5. Walking in place, on a step-board.
6. Rebuilding in a column one by one, put the ball in place.
7. Rebuilding in three links to the step-boards. Take the steps.
8. Rebuilding in a circle. Lay the step boards in a circle.
9. Walking in place on a step-board.
10. Step back and forth.
11. Side step to the right in a circle until returning to the place.
Final part.
6th musical segment (music for relaxation).
Meditation game "By the lake". A circle of steps is a lake. Children in it "splash", "cool", "splash", lower their legs and rest.
The developed complexes of classes are aimed at a phased accentuated development of motor qualities, which is allocated from 50 to 70% of the time of classes. Each complex of plot lessons is used on average for 2-2.5 weeks, since the use of short training programs aimed at the development of individual motor skills in the process of physical education of preschoolers is quite effective and causes a significant improvement in indicators characterizing the level of development of motor qualities ...
MADOU d / s No. 118 of the city of Tyumen
Additional educational program "Aerobics on the steps"
Knyazeva Irina Borisovna
Physical education instructor
Additional education program "Aerobics on the steps"
(for children 6-7 years old)
To improve the health of the child in preschool institutions, various health programs and the latest technologies are being introduced. One of the health-preserving technologies is the use of non-traditional equipment - step platforms ..
Explanatory note …………………………………………… page 3
Calendar-thematic planning ………………………… .page 7
Conditions for the implementation of the program …………………………………… p.23
Social partnership …………………… .. ………… ..page 23
References ……………………………………… .. ……… .... page 24
Effectiveness and results ………………………………………… page 25
Applications
IExplanatory note.
1. Relevance.
Currently, the problem of physical education of preschool children occupies a central place in modern society. It is in this period that the foundations of health, correct physical development are laid, motor abilities, interest in classes are formed.
The volume of health-improving exercises currently used in the practice of our kindergarten is very large. Exercises are varied in form, content and degree of impact on the child's body, but according to the results of diagnostics over the past two years, there has been a decrease in the level of development of physical qualities, especially coordination of movements, and the number of healthy children is dramatically decreasing. At the same time, senior preschool age is the most important period for the formation of physical activity and favorable for the development of many physical abilities, including coordination, as well as the ability to perform cyclic actions for a long time in modes of moderate and high intensity. Against the background of progressive hypodynamia, there is an urgent need to improve the motor regime of preschool educational institutions through the use of non-traditional means of physical education, one of which is step aerobics.
The use of a step-platform allows children to form a persistent interest in physical education, their achievements, which is one of the most important conditions for the formation of motivation for a healthy lifestyle.
Thus, the use in practice of work on physical education of plot lessons based on step - aerobics, based on taking into account the age characteristics of preschool children, will increase the effectiveness of the process of physical and mental education and have a positive effect on the state of health and dynamics of physical fitness, as well as on the formation of children's interest in systematic physical exercise.
2. Purpose: strengthening the health of children, increasing the body's resistance.
1. To develop children's motor abilities and physical qualities (speed, strength, flexibility, joint mobility, dexterity, coordination of movements and balance function to train the vestibular apparatus of the child).
2. To form the skills of correct posture; to develop the muscular system through exercises on step platforms;
3. Formation of the ability to rhythmically consistently perform simple movements to music.
4. Development of clear coordinated movements in conjunction with speech.
5. To educate an emotionally positive attitude and a steady interest in physical culture and independent motor activity.
6. To cultivate a sense of self-confidence.
3. The age of the children.
It is known that preschool age is decisive in the formation of the foundation of physical and mental health. After all, it is up to 7 years that a person goes through a huge path of development, which is not repeated throughout his subsequent life. It is during this period that there is an intensive development of organs and the formation of functional systems of the body, the main personality traits are laid, the character, attitude towards oneself and others is formed. It is important at this stage to form in children a knowledge base and practical skills of a healthy lifestyle, a conscious need for systematic physical education and sports. For a senior age, I have developed a step - aerobics program for children 6-7 years old.
training of physical indicators of health and development of physical endurance in preschool children
4. Expected results and how to measure their impact
Systematic step - aerobics classes:
They will help the natural development of the child's body and instill the need to take care of their health;
They will develop the musculoskeletal system, cardiovascular, respiratory and nervous systems of children;
Will increase the vital capacity of the lungs, improve physical, intellectual performance;
Strengthen posture and arch of the foot;
They will form the skills of independent expression of movements to music in preschoolers, develop initiative, hard work.
Results of activity:
In kindergarten, sports dancing with the use of a step - platform can be included in the program of holidays and entertainment. This increases children's interest in exercise and elicits a positive emotional response from them.
By the end of the year, the child is able to:
The child correctly performs the exercises of the step-aerobics complex, is able to monitor his posture and breathing.
The child shows restraint and concentration when doing the exercises.
The child is guided by the task set by the teacher and strive to achieve positive results in its implementation. In cases of difficulty, he turns to an adult for help.
The child uses the acquired knowledge in free activity.
The child shows creativity and imagination, is ready for individual self-expression.
5. Terms of implementation.
The term of the program is 1 year.
The duration of classes is 30 minutes 2 times a week, therefore, 80 classes are held per year, which gives great opportunities for mastering the necessary skills and abilities.
6. Distinctive features of the program.
Benefits of step aerobics:
- In step, the same exercises are used as in classical gymnastics. All of them are aimed at training the muscles of the heart, at developing better coordination of movements.
- Step aerobics has a complex effect on the body, while delicately correcting the shape of the legs, developing the desired muscle group. The body will be leaner, more flexible, flexible and resilient.
- Aerobics has a positive effect on the entire body, strengthening the respiratory, cardiovascular, muscular and nervous systems, as well as normalizing blood pressure and the activity of the vestibular apparatus.
- Step is simply irreplaceable in case of physical inactivity, i.e., lack of movement. Today, almost half of humanity, which includes both young people and schoolchildren, suffers from hypodynamia.
II... Calendar-thematic planning.
Distribution of educational material for the year:
Long-term plan:
1. To learn the basic steps in basic aerobics - 1 hour.
2. Learn the basic steps in basic aerobics. Corrective posture exercises - 1 hour.
3. Improve the basic steps of basic aerobics. Breathing exercises - 1 hour.
4. Improve the basic steps of basic aerobics. Breathing exercises - 1 hour.
5. Improve the basic steps of basic aerobics. Exercises for the muscles of the back and abdomen - 1 hour.
6. To improve the steps of basic aerobics - 1 hour.
7. Improve dance steps. Exercises to strengthen the muscles of the back - 1 hour.
8. Mastering dance steps. Exercises that strengthen the muscles of the thigh from the side, inside, outside, behind - 1 hour.
9. Improve dance steps by adding hands. Flexibility exercises - 1 hour.
10. Improve dance steps by adding hands. Strength exercises - 1 hour.
11. Learn a dance combination. Exercises that strengthen the pectoral muscles, gluteal muscles, abdominal muscles - 1 hour.
12. Improve your dance combination. Flexibility exercises - 1 hour.
13. Improve the dance combination. Corrective posture exercises - 1 hour.
14. Improve your dance combination. Breathing exercises - 1 hour.
15. Step aerobics. Strength exercises - 1 hour.
16. Step aerobics. Corrective posture exercises - 1 hour.
17. Step aerobics. Flexibility exercises - 1 hour.
18. Step aerobics. Agility exercises - 1 hour.
19. Step aerobics. Exercises for the press - 1 hour.
20. Step aerobics. Strength exercises - 1 hour.
21 Step aerobics Corrective posture exercises - 1 hour.
22.Step aerobics. Flexibility exercises - 1 hour.
23 Step aerobics Agility exercises - 1 hour.
24 Step aerobics Exercises for the press - 1 hour.
25 Step aerobics Strength exercises - 1 hour.
26.Step aerobics. Corrective posture exercises - 1 hour.
27.Step aerobics. Flexibility exercises - 1 hour.
28 Step aerobics Agility exercises - 1 hour.
29.Step aerobics. Exercises for the press - 1 hour.
30 Step aerobics Breathing exercises - 1 hour.
31.Fitball (exercises on the spot and in motion with balls - 1 hour.
32. Fitball (exercises on the spot and in motion with balls, exercises while sitting, lying on the ball) - 1 hour.
33. Fitball (exercises on the spot and in motion with balls, exercises while sitting, lying on the ball) - 1 hour.
34. Fitball. Exercises that strengthen the muscles of the back and exercises for coordination - 1 hour.
35. Fitball (exercises in place and in motion with balls, exercises while sitting, lying on the ball). Exercises to strengthen the muscles of the back - 1 hour.
36. Fitball (exercises on the spot and in motion with balls, exercises while sitting, lying on the ball) - 1 hour.
37.Fitball Exercises to strengthen the muscles of the back - 1 hour.
38. Fitball (exercises in place and in motion with balls, exercises while sitting, lying on the ball). Exercises to strengthen the muscles of the back - 1 hour.
39. Fitball (exercises in place and in motion with balls, exercises while sitting, lying on the ball). Exercises to strengthen the muscles of the back - 1 hour.
40. Improve the dance combination. Strength exercises - 1 hour.
41. Repeat dance steps. Exercises to strengthen the muscles of the back - 1 hour.
42. Mastering dance steps. Exercises that strengthen the muscles of the thigh from the side, inside, outside, behind - 1 hour.
43. Learn a dance combination. Exercises that strengthen the pectoral muscles, gluteal muscles, abdominal muscles - 1 hour.
44. Improve the dance combination. Strength exercises with dumbbells - 1 hour.
45 Step aerobics Rope exercises - 1 hour.
46. Fitball (exercises in place and in motion with balls, exercises while sitting, lying on the ball). Exercises to strengthen the muscles of the back - 1 hour.
47. Improve the dance combination. Corrective exercises on gymnastic mats - 1 hour.
48. Improve dance steps and ligaments. Exercises to strengthen the muscles of the back - 1 hour.
49. Mastering dance steps. Exercises that strengthen the muscles of the thigh from the side, inside, outside, behind - 1 hour.
50. Learn a dance combination. Exercises that strengthen the pectoral muscles, gluteal muscles, abdominal muscles - 1 hour.
51. Improve the dance combination. Strength exercises with dumbbells - 1 hour.
52 Step aerobics Exercises with expander - 1 hour.
53. Fitball (exercises in place and in motion with balls, exercises while sitting, lying on the ball). Exercises to strengthen the muscles of the back - 1 hour.
54. Improve the dance combination. Strength exercises with dumbbells - 1 hour.
55 Step aerobics. Corrective exercises on gymnastic mats - 1 hour.
56. Repeat dance steps. Exercises to strengthen the muscles of the back - 1 hour.
57. Repeat dance steps. Exercises to strengthen the muscles of the back - 1 hour.
58. Learn a dance combination. Exercises that strengthen the pectoral muscles, gluteal muscles, abdominal muscles - 1 hour.
59. Improve the dance combination. Strength exercises with dumbbells - 1 hour.
60.Step aerobics. Exercises with expander - 1 hour.
61. Fitball (exercises in place and in motion with balls, exercises while sitting, lying on the ball). Exercises to strengthen the muscles of the back - 1 hour.
62. Improve the dance combination. Strength exercises with dumbbells - 1 hour.
63.Step aerobics. Corrective exercises on gymnastic mats - 1 hour.
64. Aerobics. Strength and breathing exercises - 1 hour.
65. Aerobics. Exercises to strengthen the muscles of the back - 1 hour.
66 Step aerobics Exercises for the press - 1 hour.
67 Step aerobics Strength exercises - 1 hour.
68 Step aerobics. Corrective posture exercises - 1 hour.
69 Step aerobics Flexibility exercises - 1 hour.
70.Step aerobics. Agility exercises - 1 hour.
71.Step aerobics. Exercises for the press - 1 hour.
72 Step aerobics Breathing exercises - 1 hour.
III... Content of the program.
According to the degree of influence on the child's body, all types of health-improving physical culture (depending on the structure of movements) can be divided into two large groups: exercises of a cyclic and acyclic nature. Cyclic exercises are such motor acts in which the same complete motor cycle is constantly repeated for a long time. These include walking, running, skiing, cycling, swimming.
In acyclic exercises, the structure of movements does not have a stereotyped cycle and changes during their implementation. These include gymnastic and strength exercises, jumping, throwing, sports and outdoor games. Acyclic exercises have a predominant effect on the functions of the musculoskeletal system, as a result of which muscle strength, reaction speed, flexibility and mobility in the joints, and lability of the neuromuscular apparatus increase. The types with the predominant use of acyclic exercises include morning exercises and step aerobics.
The peculiarity of step - aerobics is that the pace of movements and the intensity of the exercises are set by the rhythm of the musical accompaniment. It uses a complex of various agents that affect the child's body. Thus, a series of running and jumping exercises mainly affect the cardiovascular system; bends and squats - on the motor apparatus, methods of relaxation and suggestion - on the central nervous system. Exercises in the stalls develop muscle strength and mobility in the joints, running series - endurance, dance - plasticity, etc. Depending on the choice of the means used, step-aerobics classes can be mainly athletic, dance, psycho-regulatory or mixed. The nature of energy supply, the degree of enhancement of respiratory and circulatory functions depend on the type of exercise. A series of exercises of a parterre character (in the supine position, sitting) has the most stable effect on the circulatory system. Heart rate does not exceed 130 beats / min., I.e. does not go beyond the aerobic zone. Thus, work on the ground is predominantly aerobic in nature. In a series of exercises performed in a standing position, exercises for the upper limbs also cause an increase in heart rate up to 130 beats / min., Dance - up to 150, and global (bends, deep squats) - up to 160 beats / min. The most effective effect on the body is provided by a series of running and jumping exercises.
In health-improving classes, the choice of the pace of movements and series of exercises should be carried out in such a way that the training is mainly of an aerobic nature (with an increase in heart rate within 130-150 beats / min.). Then, along with improving the functions of the musculoskeletal system (increasing muscle strength, joint mobility, flexibility), it is possible to increase the level of general endurance, but to a much lesser extent than when performing cyclic exercises.
The leading role in this belongs to cyclic exercises, which ensure the development of aerobic capabilities and general endurance in children.
Aerobics is a system of physical exercise, the energy supply of which is carried out through the use of oxygen. Aerobic exercises include only those cyclic exercises in which at least 2/3 of the muscle mass is involved. To achieve a positive effect, the duration of aerobic exercise should be at least 20-30 minutes. It is for cyclic exercises aimed at developing general endurance that the most important morphofunctional changes in the circulatory and respiratory systems are characteristic. Differences between certain types of cyclic exercises, associated with the peculiarities of the structure of a motor act and the technique of its implementation, are not of fundamental importance for achieving a preventive and health-improving effect. The experience of working with children of preschool age shows that all of the above forms of health-improving physical culture have a positive effect on the child's body. But the most effective is aerobics.
One complex of step aerobics, as a complete lesson, is performed by children for three months, some exercises, as they are mastered, can be modified and complicated.
When distributing exercises, it is necessary to correctly dose the physical activity, i.e. heart rate should not exceed 150-160 beats / min.
Step - aerobics is one of the forms of physical culture classes, contributing to the education of the interest of preschool children in the process of performing physical exercises.
The use of techniques of imitation and imitation, figurative comparisons corresponds to the psychological characteristics of preschoolers, facilitates the process of memorizing, mastering exercises, increases the emotional background of the lesson, contributes to the development of thinking, imagination, creativity, cognitive activity.
The selection of means and methods of physical education is determined by the age (anatomical, physiological, psychological and motor) characteristics of children. To solve the assigned tasks, various physical exercises are used in the classes, the sequence of which corresponds to the generally accepted three-part structure. At the same time, the exercises used in the preparatory and final parts of the classes, as well as etudes of psycho-gymnastics, dances and games can be changed after 2-3 classes, varying them in accordance with the plot. Complexes of general developmental exercises used in the main part, it is advisable to perform for 15-16 sessions, gradually complicating the exercises and increasing the load. When dosing exercises, it is necessary to take into account the level of preparedness and individual capabilities of children.
The study of the age-related dynamics of the development of strength showed that in the period from 4 to 7 years there is a significant increase in muscle mass and, accordingly, the contractile ability, strength and performance of muscles increase, therefore, according to the recommendations of some valeologists, exercises for the muscles of the shoulder girdle and hip joints are a 5-year-old child age can be performed daily from 20 to 30 times, and for the muscles of the trunk - from 40 to 60 times, in separate series of 6-8 or 12-16 times. A large volume of work performed causes noticeable shifts in metabolism, in the functioning of the body's functional systems, expanding the mechanisms of adaptation not only to physical activity, but also to the action of various environmental factors, contributes to an increase in overall performance.
After learning the exercises for 1 - 2 lessons, they are performed to music. The use of rhythmic music evokes positive emotions in children, promotes the development of a sense of rhythm, facilitates the formation of motor qualities.
The developed complexes of classes are aimed at a phased accentuated development of motor qualities, which is allocated from 50 to 70% of the time of classes. Each complex of plot lessons is used on average for 2-2.5 weeks, since the use of short training programs aimed at the development of individual motor skills in the process of physical education of preschoolers is quite effective and causes a significant improvement in indicators characterizing the level of development of motor qualities ...
Step aerobics: exercise classification.
Depending on the direction of vertical movement (up or down), several groups of movements are distinguished:
Steps up (upstep) - movements that start on the floor and are performed on the platform;
Downstep - movements that start from the platform to the floor
Depending on the "leading" leg:
From the same leg (singlelead) - movements in 4 counts, in which there is a change of leg.
The presence or absence of a torque around the longitudinal axis allows the elements to be divided into the following types:
Without turning - traveling;
With a turn - rotational.
The presence or absence of a support base allows you to classify movements into:
Jumps and jumps.
Basic elements of exercise in step aerobics
1.Basic step (BasicStep). Step right onto the platform, place the left one, step off the platform. (initial position (ip)) Performed for 4 counts. Likewise on the other leg.
2. Step legs apart, legs together (V-step) - performed in the same way as in classical aerobics.
3.Additional step (tapup, tapdown) with a touch on the platform and on the floor (top, bottom). Step right to the platform, straightening the knee, put the left on the half-toes, without transferring the weight of the body, iujv left the platform, put the right one on the half-toes to the supporting leg. Performed on 4 accounts. Also with other legs. Options: a) -additional step with a touch on the platform for 8 accounts (tapup). Performed with a change of leg. Step right to stand on the platform, put the left to the right, without transferring the weight of the body, step back with the left, put the right to the left, also on the other leg. This exercise is performed in the same way, starting with the left leg. b) -additional step with a change of leg with a touch down for 8 counts (tapdown). Step right to stand on the platform, put the left to the right, the weight of the body on two legs. Step right off the platform back, put the left to the right on the half-fingers, without transferring the weight of the body. Step left to stand on the platform, put right to left, step back left from the platform.
4. Steps with lifting to the platform and bending the leg forward (lift). The exercise is performed in the same way as in classical aerobics. Options: re-execution with one leg; with a change of leg; with a straight leg (liftfront, side, back); with the leg bent forward (kneeup); with the leg bent back (Legcurl); ascend to the platform with the "kick" (Kick) of the free leg.
5. Touching the platform with the toe of the free leg (steptap). Bending the left one, touch the platform with the toe, put it to the right (ip), the same with the other foot. Performed for 2 accounts.
6. Steps - feet together, feet apart (Straddleup). Izi.p. stand feet apart on the sides of the platform (along), step with the right into the platform, attach the left, while straightening your legs. Step right, left, step off the platform. The movement is performed in 4 counts.
7.Exercise is similar to the previous one, but is carried out. - Stand feet together on the platform (Straddledown).
8.Step with a turn (turnstep) I.p. - stand sideways to the platform. Step right onto the platform, step left onto the platform, turning your back to the main direction (longitudinally to the platform), stand apart. Step right back in a diagonal direction (turning diagonally), step right back from the platform, put left to right (i.p.)
9. Steps in a diagonal direction, from corner to corner of the platform (cornertocorner)
10.Step through the platform (over the top). Izi.p. - leg stand together sideways to the platform. Step left to the side to stand on the platform, put the right one. Step off the platform with the left (on the other side), put the right one on the half-toe of the left.
11. Steps across the platform in the longitudinal direction (across)
12. Lunges to the side and back. They are carried out in a longitudinal or transverse rack to the platform. The technical requirements are the same as in classical aerobics - the heel of the back foot does not fall to the floor.
13. Side steps - feet together, feet apart (T-step). Izi.p. - leg stance together in a transverse leg from the end of the platform. Step right forward, put left to right (performed on the platform), step right, then left to the side (get off the platform - feet apart). Step right from the platform, put the left to the right. Performed on 8 accounts. Also on the other leg.
14. Steps angle (L-step). Izi.p. in a rack at the end of the platform in the longitudinal direction, step right, then left to the platform. Step right to the side (get off the platform, put the left to the right). Performed on 8 accounts.
15. Step with a 90-degree turn with the leg bend forward and jump on the support (1/4 Hop-Turn). Izi.p. - a stand on two legs at the third part of the platform (longitudinally) Step right onto the platform, bending the left forward, turn right. Step back left from the platform, put right to left. Perform on 4 accounts.
16. A-step –isi.p. - facing the platform at the edge in the longitudinal direction. Step right to the center of the platform, put the left to the right. Step right back diagonally - get off the platform, put the left to the right. Performed for 4 accounts.
Organization of step aerobics classes
It is possible to perform exercises in various structures: in a row (in a checkerboard pattern), in a circle, V - in a structure. In some cases, especially when working with children, the location of the platforms in one line is used, which makes it possible to conduct classes in a play method. For example, two "competing" commands, sequential execution of one, then another group, etc.
The sequence of learning a complex step aerobics
Before learning the step - aerobics complex, preliminary work is required.
The teacher needs:
- define the task of the complex;
- choose exercises that contribute to the age of children and their physical fitness;
- determine the number of exercises in each part of the complex, their dosage;
- distribute the number of lessons for compiling, learning and practicing the exercises of the complex;
- choose a musical accompaniment to the step-aerobics complex, corresponding to the pace of the exercises.
Learning the step-aerobics complex can be conditionally divided into three stages.
Stage I - preparatory (2 lessons).
At this stage, the teacher's task is to create a general idea of the movements, to give the necessary information about the nature of the music, about the ways of performing the exercises. At this stage, the teacher demonstrates the complex completely to the music in front of the children, draws the children's attention to the connection between the new movement and the previously studied ones.
Stage II - main (8 lessons).
This stage involves the intelligent performance of exercises by children and an understanding of the relationship between music (tempo, expressiveness) and movements. The teacher continuously monitors the performance of the movements by the children and corrects the mistakes in performance individually with each child. At this stage, children should master the basic movements to the music, taking into account the tempo.
When learning a step - aerobics complex, the following requirements must be taken into account:
- the teacher's demonstration of movements should be mirror-like, clear, without distorting the rhythm;
- the most difficult exercises are learned in stages, and the simple ones are performed together with the teacher;
- when building children, it is necessary that all children see the teacher;
- in order to avoid incorrect performance and memorization of exercises by children, the teacher must prompt and direct the child's actions, if necessary.
Stage III - final (2 lessons).
The work is aimed at improving movements, taking into account the dynamic shades of music, working out the expressiveness of movements. Children perform the complex on their own.
The technique of step - aerobics involves the constant maintenance of correct posture. Therefore, it is very important to remind children to maintain the correct body position during all movements.
To maintain the correct body position during step - aerobics, you must:
1. Keep your shoulders open, chest forward, buttocks tense, knees relaxed;
2. Avoid overstrain in the knee joints;
3. Avoid excessive back arching;
4. Do not bend forward from the hip, bend over with the whole body;
5. When lifting or lowering from a step platform, always use a safe lifting method;
6. Standing facing the platform - to rise, working with your legs, but not with your back;
7. Keep the step platform close to the body when carrying it.
Basic rules of step-training technique:
1. Perform steps to the center of the step platform;
2. Put the entire sole of the foot on the step platform when lifting, and, going down, put your foot from toe to heel before taking the next step;
3. When descending from the step platform, stay standing close enough to it. Do not retreat more than the length of the foot over the platform;
4. Do not begin teaching children how to work with their hands until they have mastered perfectly the movements of the legs;
5. Do not rise or fall from the step - platform, standing with your back to it;
6. Make a step with ease, do not hit the step platform with your feet.
Music for step aerobics
The selection of music for the exercises is of great importance. It serves at the same time as a motivating factor, guides the course of training and dictates the speed of movement.
When choosing a musical accompaniment, the instructor should be guided by the presence of a clear percussive rhythm in the composition. For each segment of the step-program, the music should be selected taking into account the recommendations for the tempo and duration.
For step aerobics, music is suitable, including three melodic phases of 32 bars. This rhythm is designed for dance aerobics. The number of beats per minute is synchronized with the beats of the heart. The tempo of the aerobic music should not be too fast. So, the preparatory and recovery exercises at the beginning and at the end of the lesson should be performed to music, the number of beats per minute in which does not exceed 140. During the workout itself, a little slower music should sound so that you have time to get up and down from the platform. Each stage of step-aerobics classes has its own musical rhythm. Music helps to establish this rhythm and relieve tension during the session.
IV... Terms of sale
Material and equipment:
2.Fitballs, massage balls, balls of different sizes
3.Massage mats.
4 hoops, skipping ropes
5.Selection of musical compositions for classes and rest
V... The presence of social partnership.
1. Joint activities with school number 27
2. Open classes at open house week
3. Participation and performance in holidays and entertainment.
4. Joint classes with parents.
5. A survey of satisfaction with the parents of this program.
VI... Bibliography.
1.Lissitskaya T.S., Sidneva L.V. Aerobics. Theory and methodology. Tm I. .. 2002. - 230 p.
2. Lisitskaya T.S., Sidneva L.V. Aerobics. Private methods. Volume II. M. 2002 .-- 216 p.
3.Mashukova Yu.M. Step gymnastics in kindergarten / scientific and practical journal "Physical Education Instructor" No. 4. 2009.
4.Step aerobics / magazine "Health - Sport" №2. 2010.
5. Miracle platform / magazine "Hoop" No. 6. 2008.
6. Kuzina I. Step - aerobics is not just a fashion // Hoop. - 2005. - No. 1. - P. 40
7.Pogontseva L. Bench - step // Hoop. - 2003. - No. 2. - P.33
Vii. Effectiveness and results.
To study the dynamics of indicators of physical qualities at the beginning of 2013 - 2014, 14 children of the older group "Poppy" were studied using the methodology: E. Ya. Stepanenkova, D. V Khukhlaeva, E. S. Kryuchek.
Seven pupils from among those surveyed at the beginning of the school year began to attend the additional service "Step aerobics", and continued to develop according to the program of the preschool educational institution "Physical development". The other seven girls developed under the Physical Development program.
At the end of the year, children from the Poppy group were conditionally divided into two subgroups: experimental group No. 1; and control group # 2. They were again monitored, similar to the primary one.
Monitoring analysis:
- according to the results of monitoring at the beginning of the year, it can be seen that there are children in the groups with a high level of formation of physical qualities (Liza.N., Masha B., Anya.P, Yana.O);
- children, the level of formation of physical qualities, which is average by all indicators (Marina. B, Vlada. Ya. Masha. Kh., Vika. V., Yuliana V., Yulia.K., Nastya. P., Vika. Ya. );
- children whose level of formation of physical qualities is low (Diana, N., Dasha, M.)
Children with different levels of development of physical qualities enrolled in the first experimental group No. 1 on "Step-aerobics", in the control group No. 2, children with different levels of formation of physical qualities also remained.
Repeated research showed:
30m running at the end of the academic year: - in the experimental group No. 1, the indicator is higher than in the control group No. 2 by 20.4%
Long jump from a spot at the end of the school year. showed that the pupils of the experimental group No. 1 significantly increased their indicators by 18.1% higher than the children of the control group No. 2
Flexibility at the end of the academic year, the indicator of the experimental group No. 1 increased significantly by 96.1% higher than that of the children of the control group No. 2.
Raising the legs from a supine position at the end of the school year, it can be seen that the pupils of the experimental group No. 1 significantly increased their indicators by 34.4% higher than the children of the control group No. 2.
Step-test at the end of the school year, it is clear that the pupils of the experimental group No. 1 significantly increased their indicators by 27.2% higher than the children of the control group No. 2.
The endurance coefficient at the end of the school year, it is seen that the pupils of the experimental group No. 1 significantly increased their indicators by 10.1% higher than the children of the control group No. 2.
The analysis of diagnostics at the end of the year (see Appendix, Table No. 2 and No. 3) showed that in the presence of practically the same indicators of the level of physical development of pupils at the beginning of the school year, the experimental group No. 1, attending the additional service "Step aerobics", succeeded to develop their physical qualities by an average of 49.5% higher than in group No. 2.
The indices of physical development of the control group No. 2 also improved in comparison with the primary diagnosis, but only by 15.1%.
Conclusion: The pupils attending "Step aerobics" showed higher results of physical qualities than other pupils of the preschool educational institution.
Thus, the use of "Step aerobics", based on the age characteristics of preschool children, made it possible to increase the effectiveness of the process of physical development and had a positive effect on the state of health and the dynamics of physical fitness, as well as on the formation of children's interest in systematic physical exercises.
Application
No. 1. Complexes of step aerobics for health-improving activities
In a well-ventilated hall, steps are laid out in a checkerboard pattern on the floor. To cheerful rhythmic music, children enter the hall and stand behind the steps. (Guys in lightweight clothes, barefoot.)
PREPARATORY PART
1. Walking is normal on the spot. (Children should feel the music, catch the pace of movement, tune in accordingly.)
2. Walking on the steppe.
3. Make an additional step back from the step to the floor and back to the step, with the right foot, briskly working with your hands.
4. An additional step back from the step, forward from the step.
5. Walking on the steppe; hands alternately move forward, up, forward, down.
MAIN PART
1. Walking on the steppe. Hands alternately draw large circles along the body, fingers clenched into fists.
2. Step to step - from step. The hands alternately draw small circles along the torso. (No. 1 and 2 repeat 3 times.)
3. An additional step on the step to the right - to the left. At the same time, straight arms rise forward - go down.
4. An additional step on the step to the right - to the left with a half-squat (step - to sit down). The hands, bent at the elbows, go to the shoulders, then down.
5. Walking on a step with high knees. At the same time, claps are performed with straight arms in front of you and behind your back.
6. Step onto a step - from a step with claps with straight arms in front of you and behind your back. (No. 3, 4, 5 and 6 repeat 3 times.)
7. Running in place on the floor.
8. Easy running on the steppe.
9. Running around the step.
10. Scatter running. (No. 7, 8, 9 and 10 repeat 3 times.)
11. Walking on the steppe.
12. Walking on toes around the step with alternating lifting of the shoulders.
13. Step aside from step to step.
14. Walking on heels around the step with the simultaneous raising and lowering of the shoulders.
15. Step aside from step to step.
16. "Cross". Step from step - forward; from the step - back; from the step - to the right; from the step - to the left; hands on the belt.
17. The same, performing dance movements with your hands.
18. Breathing exercise.
19. Normal steppe walking.
20. Step from step to step, hands up, to the shoulders.
21. Walking around the step on bent legs, hands on the belt.
22. Walking scattered with claps over the head.
23. Step to step - from step.
24. Rebuilding in a circle. Walking on the steppe in a circle.
25. Swing straight leg up and forward (8 times).
26. Snake walking around the steps (2-3 laps).
27. Swing straight leg up and forward, hands on the belt (8 times).
28. Snake running around the steps.
29. An outdoor game "Circus horses".
Rules of the game. The step circle is a circus arena. Children walk around the steps, raising their knees high ("like horses in training"), then at the signal they switch to running with high knees, then to walking and when the music stops, they take a step ("stall"). There should be 2-3 steps less than the participants in the game. (The game is repeated 3 times.) Children put the steps in a certain place, take rugs, lay them out in a circle and sit on them.
30. Exercises for relaxation and breathing.
In the preparatory part of this complex, the steps are arranged in a row along the wall.
PREPARATORY PART
1. I. p.: Standing sideways on the steppe, hands down. While walking in place, raise both arms forward and up; while raising your head; return to and. n. (10 times)
2. Walking on the steppe, from the position of the hand behind the head, spread them to the sides with a turn of the body to the right and to the left (10 times).
3. Get up on the steps one after another ("locomotive"). Take a step backward (forward) from the step, while lowering and raising your shoulders.
4. Turn in a circle, repeat the same (12 times).
(Repeat everything 3 times and rearrange the steps with an angle for the main part of the lesson.)
MAIN PART
1. Simultaneously with walking on the steppe, grasp your left shoulder with your right hand, and your right shoulder with your left hand, then spread your arms to the sides and grasp your shoulders again (10-12 times).
2. Step to step from step; at the same time vigorously unbend the arms bent at the elbows forward (fingers clenched into fists). Take your arms back and straighten to the sides from the position - hands in front of the chest.
3. Simultaneously with walking on the steppe, make circular movements forward and backward alternately and together with straight arms (10 times).
4. Step from step to step alternate with turning the body to the right and left, hands on the belt (10-12 times).
(No. 1, 2, 3 and 4 repeat 2 times.)
5. Sitting on the steppe, leaning back with your hands, raise and lower your outstretched legs (10-12 times).
6. Sitting on the steppe, legs crossed, bend over to the right and left knees, touching it with your forehead (help yourself with your hands).
7. Kneeling on the steppe, sit down and get up without helping yourself with your hands.
8. Step from the step to the right, to the left.
(No. 5, 6, 7 and 8 repeat 2 times.)
9. Standing on the steppe, swing your straight leg forward, do cotton under your foot. Maintain correct posture, do not lean forward, try to raise your leg as high as possible, pulling the toe.
10. Step from step forward; alternating with an inclination forward (10 times).
11. Standing on the steppe, raise the legs bent at the knees in turn (10-12 times).
12. Standing on the floor in front of the step, step back and forth over the step; hands in the lock behind the head (2 times).
13. Walking in a column one by one, stepping over the steps.
14. Jumps with scattering advance.
15. Repeat No. 13 in the opposite direction.
16. Jumps with scattering advance.
17. Walking on the steppe.
18. Outdoor game "Birdhouses".
Rules of the game. You can take a place (only in your own) birdhouse (steppe) at the signal "The starlings have arrived!" It is necessary to fly out of the birdhouse at the signal "Starlings are flying!". The one who takes the step last is considered the loser.
19. Games and exercises for relaxation, breathing restoration.
The steps are arranged in a chaotic order.
PREPARATORY PART
1. Simultaneously with walking on the steppe, straighten your arms up, unclenching your fists, look at them; hands are lowered to the shoulders, hands are clenched into fists.
2. Step from step to step, briskly working with your hands.
3. Simultaneously with walking on the step, swing your arms back and forth with claps in front and behind.
4. Walking on the steppe with turns around oneself and with free hand movements. (Turns in one direction and the other.)
5. "Cross" (see above). (Repeat 2 times.)
MAIN PART
1. Simultaneously with walking on the steppe, cross your bent arms in front of you, slap your left hand on your right shoulder, and with your right hand, on your left shoulder.
2. A step from a step to the side alternates with a squat. At the same time, the hands are raised forward.
3. Simultaneously with walking on the step, raise your arms through the sides up and slap over your head.
4. Step from step to step, raising and lowering your shoulders.
5. Walking randomly with a variable step, hands perform dance movements (2 times).
6. Sitting on the steppe, cross your legs, hands on your belt. Tilts to the right and left.
7. I. p. - too. Swinging your arms forward, quickly stand up, return to the starting position.
8. Kneel on the steppe, hands on the belt; get down on your heels, arms to the sides, return to the starting position.
9. Walking on the steppe with intensive hand work.
10. Rhythmic squats and straightening on the step, arms in free movement
11. Whirling on the steppe, arms to the sides. Movement in one direction and the other.
12. Repeat No. 10.
13. Circling with closed eyes.
14. Step to the step, from the step.
15. Running scattered with tasks for the hands.
16. Repeat No. 1.
17. Light running on the steppe alternates with walking. (2 times.)
18. Jumping, standing sideways on the steppe, hands on the belt, legs apart - on the floor, legs together, return to the starting position.
19. Step to step from step.
20. Repeat No. 18 on the other side.
21. Walking on the steppe.
22. Outdoor game "Fizkult-hurray!"
Rules of the game. Children carry the steps to play in different places, placing them in two rows on opposite sides of the playground. One step less on one side. They stand independently where there are more steps, two people per step. This is the starting line. On the opposite side is the finish line. Children say:
“Sport, guys, is very necessary.
We are close friends with sports,
Sport is an assistant!
Sport is health!
Sport is a game!
Physical Education!"
With the end of the words, the participants in the game race to the finish line. The losers are those who did not have time to take a step. The winners are those who were among the first to take the step. (Repeat the game 3 times.)
23. Games and exercises for relaxation.
In a well-ventilated room, step boards are laid out on the floor in three rows. (Children practice barefoot, in lightweight clothes.)
Preparatory part. (1st musical segment)
Logorhythmic exercise
- Head tilt to the right - to the left.
- Raising the shoulders up and down.
- Walking is usual on the spot on the steppe.
- An additional step forward from the step to the floor and back to the step.
- An additional step back.
- Side step to the right (left) from the step, return to I. p.
- An additional step forward - backward; right left.
- Leg back; for the step - board - hands up, return to I.P.
- Lunge forward, arms out to the sides.
Main part (2nd piece of music).
- Right leg to the side, behind the step; right hand to the side. Left leg to the side, left arm to the side. Return to i.p.
- Put the right (left) leg forward before the step on the toe, and pull the right (left) hand sharply forward. Return to i.p.
- The same to the right - to the left of the step - board. Back from the step - board.
- Put the right (left) leg sharply forward; right left); back and return to ip.
- Semicircle. Draw a semicircle around the step-board with the right (left) foot; return to ip
- An additional step on a step-board with a half-squat (repeat the exercise 2 times).
- Turn to the right (left), leg back behind the step-board, arms to the sides; return to ip
- Standing on the floor in front of the step-board, put your right (left0 foot on the step, arms sharply up; return to SP.
- I. p. also. Lunge with the right (left) foot on the step, palms on the knee; return to ip (repeat exercises 2 times).
- Leg lunges to the right; to the left; back, standing on a step - board.
- "Wiggle".
- Running exercises.
- Semi-squats with circular arm movements.
- Running exercises.
- Jumping exercises.
- Circling on a step-board to the right and left sides around you, arms to the sides.
- Jumping exercises.
- Walking around step - boards on bent legs, hands on a belt.
- Foot forward, behind the step - board, arms sharply to the sides; return to ip
- Walking is normal on the spot.
- Step forward; step back; put your legs wide.
- Rebuilding with steps in a circle. Walking on the steppes in place.
- Holding hands, step to the right in a circle.
- I. p. also; four aha forward - backward.
- Exercise to restore breathing.
Complex number 5 with balls (May)
1st musical segment. Introductory part.
Exercises against the wall to form the correct posture (3-4 exercises). Column walking alternating with running; walking on toes, heels, the outside of the foot; running with a snake between step-boards and jumping (stepping over) over them; walking on correction paths (while walking, children take a small-diameter ball with their right hand); rebuilding in three links to the step-boards (pre-laid out); walking on the spot: turn to the step-boards.
The main part is divided into four musical sections. Exercises on step boards with a small ball:
Main part.
- I.p .: standing on the steppe, the ball is in the right hand. Step forward from the step, transfer the ball over your head to the other hand; return to ip
- I.p .: the same. Step back from the step, transfer the ball over your head to the other hand; return to ip
- I.p .: the same. Step forward, step back, transfer the ball over your head from hand to hand.
- I.p .: o.s. on the steppe, the ball is in the right hand. Bring the right (left) leg forward to the toe in front of the step, at the same time bring forward the right (left) hand with the ball; return to ip, transfer the ball to the other hand.
- I.p .: o.s. the same movement is performed to the right (left) of the step.
- I.p .: o.s. The same back from the step.
- I.p .: o.s. on the steppe, arms to the sides, the ball is in the right hand. Lunge to the right (left) of the step, three swinging, return to I.p., transfer the ball to the other hand.
- I.p .: o.s. on the steppe, hands forward, the ball in the right hand. Turn to the right (left), rising on toes and taking the right (left) hand with the ball back. Return to ip, transfer the ball to the other hand.
- I.p .: the same. The same turn to the right (left), but put your foot on the step-board alternately. Turn right - right leg, turn left - left leg.
- I.p .: o.s. on the steppe. Lunge with the right (left) foot forward behind the step - board, hands forward, shift the ball; return to ip
- I.p .: o.s. on the steppe, the ball is in the right hand. Take the right (left) leg back behind the step and put it on the toe; raise your hands up, shift the ball, return to I.P.
- I.p .: o.s. before the step, the ball is in the right hand. Step onto the step, move the ball over your head; return to ip
- Running in place, on a step board.
- I.p .: o.s. on the steppe, hands up above the head, the ball is sandwiched between the palms. To spin around on toes, at the same time rub the ball with your palms.
- Running around the step-board to the right and left.
- Repeat exercise. No. 14
- I.p .: o.s. on the steppe. Throwing the ball up and catching it after the clap.
- The same, sitting on a step - board, legs to the sides.
- I.p .: o.s. on the steppe, the ball is in the right hand. Toss the ball from hand to hand, shifting from foot to foot.
- I.p .: o.s. on a step - a board, the ball is in the right hand. Leap - legs apart, for a step in different directions; move the ball to the other hand; jump back to I.P.
- Walking on the steppe, "rubbing" the ball in the palms.
I.p .: right leg - on the step, left on the floor to the left of the step, arms to the sides, the ball is in the left hand. Jump to change the position of the legs, shift to the other hand.
22. Repeat # 20
23. Walking in place, on a step-board.
24. Rebuilding in a column one by one, put the ball in place.
25. Rebuilding in three links to the step boards. Take the steps.
26. Rebuilding in a circle. Put the step - boards in a circle.
27. Walking in place on a step-board.
28. Step back - forward.
29. An additional step to the right in a circle until returning to the place.
Final part.
Relaxation music.
Game - meditation "By the lake". A circle of steps is a lake. Children in it "splash", "cool", "splash", lower their legs and rest
No. 2. Diagnostics and analysis of indicators.
Diagnostics are carried out twice a year according to the criteria:
1. Gracefulness.
(high level-3b .: the child performs all the exercises beautifully, gracefully; intermediate level - 2b: the child performs the exercises with the help of a teacher; low level -1b: the child cannot repeat the exercises after the teacher)
2.Indicators of flexibility
(high level-3 p .: when the child tilts the palms of the hands to reach below the bench; medium level - 2b: the child pulls out the bench with his palms; low level -1b: the child cannot reach the bench)
3. Speed - power qualities
(high level-3 p .: the child is mobile, quickly performs exercises; average level - 2b: the child is less mobile, performs exercises with the help of a teacher; low level -1b: the child is slow, the teacher's help is constantly required)
4. Diagnostics of the respiratory system
(high level-3 p .: the child does all the exercises; middle level - 2b: the child performs the exercises with the help of a teacher; low level -1b: the child cannot repeat the exercises after the teacher)
5. Morbidity
(high level-3 p .: a child gets sick 0-1 times a year; average level-2b: a child gets sick 1-3 times a year; low level -1b.: a child gets sick 3 or more times a year)
№ 3. Exercises step aerobics
The first stage of work is warm-up walking, during which the body is warmed up and prepared, including psychological for the upcoming stress. Warm up in the same way as in the aerobics complex. For the first 5 minutes, just walk in place, raising your knees high, without stepping onto the platform. Take a series of side-to-side steps (step-touch on the floor), your arms work like this - they are stretched along the body, raise your arms up during a step forward, and lower them to their original position during a step back.
Step aerobics and platform steps
For the next 5 minutes, step onto the platform alternately with your right and left feet, as if you were going up and down a ladder. This is the basic step of step aerobics and basic step.
After that, gently pull the muscles of the back, thighs, hamstrings, calves, buttocks and you can proceed to the main part of the exercise.
Aerobatics is a dance on the step, your task is to evenly load your legs and cardio system and at the same time burn a lot of calories and feel confident on the step
Step aerobics exercise Step-up
Step your right foot on the platform, place your left foot on the toe with a dressing, Looks like a step and a slight accent, return to the floor with your left foot, repeat the step with your left foot. Do not tilt your pelvis during the exercise and do not step on the step so that your heels hang down during the exercise from the platform. A step-up is a step that does not give a high load. It is convenient to rest on it if you are too tired during work. It goes in the middle of each rope when learning dance moves.
Step aerobics exercise Basic step
Already familiar to you imitation of steps on the stairs. Repeat it for as long as necessary, trying to keep your movements natural. There is no need to overturn the body when walking backward on a step, bend your knees or jump if your body is not ready for this.
Step aerobics exercise Step-knee
Climb onto the platform as in a step-up, but do not put your left leg to the right, but bend at the knee and pull the knee to your stomach. You do not need to twist the knee, let the leg be directed straight, and the body, when raising the knee, tends slightly forward.
Step aerobics exercise Step - kick
Climb onto the platform with one foot, throw the other forward sharply imitating a blow
Step aerobics exercise Step-backing
This exercise is great for strengthening the buttocks in motion. Step with one foot on the platform, lift the other leg back due to the tension of the buttocks.
Step aerobics exercise Step - kel
Step on the step with your right foot, bend your left at the knee, pulling the heel to the buttock, walk energetically and naturally do not fuss and do not "hang". This applies to all steps
Step aerobics exercise Wi-step
Step your feet alternately on opposite corners of the platform, feet move as if along the upper corners of the English letter V
Step aerobics exercise BASIC - over
Step your right foot onto the platform, place your left foot on it, descend from the platform from the back side, turn to the left edge of the platform and repeat, returning to the starting position. So you will make a crash. For complication, you can also do the rotation of the arms upward.
Step aerobics exercise Mambo
The left foot is on the floor, the right foot steps onto the step, puts a point and immediately takes a step back with a point. Repeat in both directions.
After the aerobic part is over, stretch and begin strength training.
Step aerobics exercise Push-up from step
Get on your knees in front of the platform, rest your palms on the platform, perform a series of 12-15 push-ups, repeat 3 times
Step aerobics exercise Push-up from step to triceps
Step will put on the third level, sit on the platform with your buttocks, then hang your buttocks from the platform and squeeze out with the strength of your arm muscles. The palms are parallel to each other, try not to help yourself with your legs, remember that the muscles of the arms are working in this exercise.
Step aerobics exercise Lunge on the step
Stand in front of the platform, step at level 3. Place your right foot on the platform, left on the floor on the toe. Perform 20 lunges with each leg, making sure that the knee does not extend over the toe.
Step aerobics exercise Lunge from the step
Similar to the previous exercise, only the "back" leg is on the platform. Run 20 times.
Step Aerobics Exercise Resistance Twisting
Place one "foot" of the tap on the third level, one on the first. Lie with your back on the platform with your head down. Put your feet on the step and do 20 slow crunches on the press, then 10 fast ones. Repeat the series 3 times, then change the position to the opposite and pull the legs, bent at the knees, to the chest in a similar mode
Step aerobics exercise Extension
The step will be performed exactly at the third level. Lie facedown with your hands and feet on the floor, rise, lift your arms and legs off the floor and stretch them up. Repeat the exercise 20 times, do 2 series.
After completing the strength complex, pull the main muscle groups.