Topic: “Dynamic break to relieve fatigue for adults”

General developmental fitness exercises in gymnastics

The most common type of gymnastics is general developmental. Its main purpose is to develop the physical health of the body, increase muscle tone and maintain a fit appearance. It is based on simple fitness exercises, which, with the correct technique, cannot cause harm to health, and have a slight healing effect on the body.

Gymnastics is recommended for people with diseases of the heart, blood vessels or musculoskeletal system. General developmental exercises promote health and help in rehabilitation activities. Elements of gymnastics are used for morning exercises, which help awaken the body from sleep and provide a boost of energy for the day.

Light physical activity is used before complex workouts as a warm-up part. It helps prepare the body's systems for more complex power loads, develops joints and warms up muscles, and accelerates blood circulation. Many elements are used in school programs for children, allowing students to maintain physical activity.

https://youtu.be/q7zYkR_2Cio

Diction. Exercises for developing clear and pure speech

“Sasha lives in the world. Sasha has porridge in his mouth..."

This is a wonderful and instructive poem by S.V. Mikhalkov.

Good diction will help you out more than once in life. It is necessary always and everywhere, especially when you perform on stage in front of a large audience, practice vocals, shoot videos or participate in filming, like our studio members. No, we will not talk here about the causes and consequences of incorrect pronunciation; you will find this information in abundance on the Internet. Our goal is to help you correct existing speech defects on your own. During stage speech classes, studio mentors perform exercises with the children to correct diction, but this is not enough, since daily training is necessary to achieve results.

If you need to improve your diction, use special exercises. They will help you learn to speak beautifully and clearly and achieve success in life.

Diction is the degree of clarity in the pronunciation of sounds, syllables and words in speech. The clarity and purity of the sound of speech depend on the correct and active functioning of the articulatory apparatus.

Work on diction begins with articulation

Before starting pure speaking and tongue twisters, do a warm-up for your lips and tongue. This articulation exercise trains the muscles of the jaw, cheeks and tongue. It is perfect for both adults and children.

Rub your cheeks with circular movements of your fingers.

Pronounce the vowels slowly and continuously in one exhalation, stretching your lips as much as possible: “AAAAAA”, “EEEEEE”, “OOOOOO”, “UUUUU”, “YYYYYY”, “IIIIII”.

“Hamster” : inflate both cheeks, then inflate the cheeks alternately. Pull in your cheeks.

“Smile” : smile without opening your lips and stretching your lips as much as possible, while your teeth stand on top of each other in the “Fence” position.

“Nut” : we rest our tongue alternately on the left and then on the right cheek. This exercise is good for strengthening the cheek muscle and subsequently for producing the sound [r].

“Brushing your teeth” : imitate brushing your teeth with your tongue, while your mouth is wide open, your lower jaw is motionless, your tongue should be wide and move from bottom to top. First, brush the lower teeth on one side and the other, then from the molars to the center of the upper teeth on both sides, it is important that the tip of the tongue reaches the gums. The exercise is useful for producing the sounds [w], [r], [l], [sch].

“Painter” : movements with the tip of the tongue across the palate, as if we are painting the “ceiling” in the mouth, the mouth is wide open. The exercise strengthens the muscles of the tongue for the upper rise; it is especially good to use when making the sound [r].

“Spatula” : holding the tongue tense and spread on the lower lip for a count of five. In this case, it is important that the mouth is wide open, the lips are in a smile, the lower lip does not support the tongue and that it does not deviate to the side.

“Pussy laps milk” : movements of the tongue back and forth, when moving into the oral cavity, the lateral edges of the tongue are slightly bent, as if forming a ladle. This exercise trains the ability to quickly change the position of the tongue, strengthens its lateral muscles, stretches the hyoid ligament (frenulum) and is also good for making the sounds [w] and [r], when making the latter, good stretching of the frenulum is very important.

“Horse” : clicking your tongue like a horse. The exercise stretches the hyoid ligament well, strengthens the upper elevation of the tongue, and is used when making the sound [r]. In this case, it is very important that the mouth is open and the lower jaw remains motionless.

“Watch” : mouth slightly open. The lips are stretched into a smile. With the tip of the narrow tongue, alternately reach at the teacher’s count to the corners of the mouth.

“Snake” : mouth wide open. Push the narrow tongue forward and move it deep into the mouth.

"Swing" : mouth open. With a tense tongue, reach for the nose and chin, or the upper and lower incisors.

"Accordion" : mouth open. Suck your tongue to the roof of your mouth. Without lifting your tongue from the roof of your mouth, strongly pull down your lower jaw.

On average, it takes 15-20 minutes to warm up.

We are working on clear speaking

To develop the vocal apparatus and organize the correct pronunciation of sounds, use the following exercises.

Task 1. Pronounce difficult combinations of sounds. First slowly, then faster: LRO, NMI, JR, KPT, TLZ, MKRTCH, KFT, KSHT, KST, KTSCH, VRZH, KZhDA, KZhDO, KZhDU, KSHTA, KSHTE, KSHTU, KSHTO, ZZDRI, ZZDRE, ZZDRA, ZZDRO, ZZDRU, ZZDRU

Task 2. Exercises on sound combinations: PTA-PTO-PTU-PTE-PTY-PTI, KhTA-KhTO-KhTU-KhTE-KhTY-KhTI, KTA-KTO-KTU-KTE-KTY-KTI, T-TA-T-TO -T-TU-T-TE-T-YOU-T-TI, NTA-NTO-NTU-NTE-NTY-NTI, MTA-MTO-MTU-MTE-MTY-MTI, FTA-FTO-FTU-FTE-FTY -PTI, RTA-RTO-RTU-RTE-RTY-RTI

Task 3. Say words with difficult combinations of consonants. Slowly at first, then faster: CHILDHOOD, WAKE AWAY, WISH, POSTSCRIPTUM, KUNSTKAMERNA, SUPERSONIC, RUGGED, COUNTERBREAKTH, STEALING, TRANSPLANTATION, CHARM, MEETING POINT, PROTESTANTITY, SUPERANXIOUS, VITITATE, PHILOSOPHICATE, SNOW, DEPARTMENT, FIRE HOPE, MARCH CHARGE, AGENCY

Task 4. Practice pronouncing long consonants: TO KLARA, TO WHOM, TO THE MOUNTAIN, TO THE THROAT, TO KATE, TO THE END, DISTANT, GET INVOLVED, GIVE AWAY, ELIMINATE, WITHOUT A FUR FUR, PUSH AWAY, OUTLET, RUTHLESS

Task 5. Use onomatopoeia. Actively explode consonants

• Hammer the nails: GBDU! GBDO! GBDE! GBDA! GBDE! GBDI!
• Imitate a horse's stomp: PTKU! PTKA! PTKI! PTKO! PTKE! PTKE!
• Throw imaginary plates: KCHKA! KCHKE! KCHKO! KCHKU! KCHKI! KCHKE!

Task 6. Say phrases consisting of only stressed syllables. First slowly, then quickly: AT THAT HOUR THE THRUSH SING HERE, THE WAVES SPLASHED - A SPLASH OF SHINE, PETER WAS LOVED BY EVERYONE, THE MOSS HID THE MUSHROOM, THAT YEAR THERE WAS HAIL HERE, YOUR GUEST TOOK A CANE, THE OAK WAS OLD, INSTANTLY THE CLUB WAS FULL

Improving diction with tongue twisters

Tongue twisters need to be pronounced not only clearly and correctly, but also quickly. Such exercises are very helpful in speech development. Reading tongue twisters should begin at a slow pace, while clearly pronouncing each word and each sound. Gradually increase the pace, but make sure that the clarity of pronunciation does not decrease.

Prokhor and Pakhom were riding on horseback. The jackdaw sat on a stick, the stick hit the jackdaw. From the clatter of hooves, dust flies across the field. The bull's white lip was blunt. The water truck was carrying water from the water supply system. Fenya has a sweatshirt, Faya has shoes. On seven sleighs, seven people sat in the sleigh themselves. The heron's chick clung tenaciously to the chain. Prokop arrived and the dill was boiling. Prokop left—the dill was boiling. Just as dill was boiling under Prokop, dill was boiling without Prokop. Mother gave Romasha whey from the yogurt. The bee buzzed and the spider buzzed. Scales on a pike, bristles on a pig. The cap is not sewn in the Kolpakov style, the cap should be re-packed, but the cap should be re-packed. There is grass in the yard, there is firewood on the grass: one firewood, two firewood - do not cut wood on the grass of the yard. The ships tacked, but did not tack. You can’t talk through all the tongue twisters, you can’t talk through all the tongue twisters quickly.

Basic rules without which it is impossible to achieve the desired result

1. Do the exercises daily! Here, as in sports, only daily training will lead you to victory.
2. Be patient! Keep in mind that you may not be able to perform the exercises correctly right away, be patient and you will succeed.
3. Praise yourself! Rejoice and encourage yourself for the successes you have achieved.
4. Read out loud! Talk more! Read everything - messages, articles, books, and so on. Conversation practice is essential for the acquisition and development of speech skills.
5. Each exercise is practiced until it can be performed easily and freely, without much tension.

Gymnastics as a physical activity option for adults

Many fitness elements of artistic gymnastics are becoming popular because of their entertainment value - they effectively demonstrate the abilities of a trained human body like no other. Sports options include such types as acrobatics and rhythmic gymnastics, since they are united by common principles. But it should be noted that each of these options has its own characteristics:

• Artistic gymnastics for men includes exercises on parallel and multi-level bars, elements on the horizontal bar and gymnastic rings, exercises on the pommel horse and other sports structures for jumping. In the women's version, various types of bars, logs and jumping apparatus are used. It is acceptable to use some elements from acrobatics or artistic fitness.
• Acrobatic gymnastics involves the performance of complex technical elements that require careful preparation of the athlete. It includes fitness exercises that require maintaining balance and equilibrium: various types of stands, splits and stretches, bridges. Exercises that involve increased physical activity: somersaults, rolls, cartwheels, somersaults. In addition, this includes throwing exercises and various trampoline jumps.
• Rhythmic gymnastics is called a female version of the sport, as it requires elegant and graceful movements performed in the form of a dance to light music. In reality, this is quite a heavy physical activity that requires serious sports training. A ball, gymnastic hoop, mace or ribbon are used as additional sports equipment. Scarves and jump ropes can also be used.

The most popular area among adult women is rhythmic gymnastics, since by performing gymnastic exercises you can develop natural flexibility and grace, make movements easier and more flexible.

Exercises for training (warm-ups, cool-downs)

WARM-UP EXERCISES

"Association with a meeting"

Participants are invited to express their associations with the meeting. For example: “If our meeting were an animal, then it would be ... a dog.”

"Weather forecast"

Instructions. “Take a piece of paper and pencils and draw a picture that suits your mood. You can show that you currently have “bad weather” or a “storm warning,” or maybe for you the sun is already shining.”

"Typewriter"

Participants are given a word or phrase. The letters that make up the text are distributed among group members. Then the phrase must be said as quickly as possible, with everyone calling out their letter, and in the intervals between words everyone clapping their hands.

"Dwarfs and Giants"

Everyone stands in a circle. To the command: “Giants!” - everyone is standing, and to the command: “Dwarves!” - you need to sit down. The presenter tries to confuse the participants - he crouches on the “Giants” team.

“Signal” Participants stand in a circle, quite close and hold hands from behind. Someone lightly squeezing their hand sends out a signal in the form of a sequence of quick or longer squeezes. The signal is transmitted in a circle until it returns to the author. As a complication, you can send several signals simultaneously, in one or in different directions of movement.

"Package"

Participants sit in a circle, close to each other. Hands are kept on neighbors' laps. One of the participants “sends the package” by lightly tapping one of the neighbors on the leg. The signal must be transmitted as quickly as possible and return in a circle to its originator. Variants of signals are possible (various numbers or types of movements).

"The Changing Room"

Instructions:

Let's now slowly walk around the room... Now imagine that the room is filled with chewing gum and you are making your way through it... And now the room has become orange - orange walls. Floor and ceiling, you feel filled with energy, cheerful and light like the bubbles in Fanta... And now it’s raining, everything around has turned blue and gray. You walk sadly, sadly, tired...

"Roaring Engine"

Instructions:

Have you seen real car racing? Now we are organizing something like a car race in a circle. Imagine the roar of a racing car - “Rrrmm!” One of you starts by saying "Rrrmm!" and quickly turns his head to the left or right. His neighbor, in whose direction he turned, immediately “enters the race” and quickly says his “Rrrmm!”, turning to the next neighbor. Thus, the “roar of the engine” is quickly transmitted in a circle until it makes a full revolution. Who would like to start?

COMPLETION EXERCISES

"Applause in a circle"

Instructions:

We did a good job today, and I would like to offer you a game in which the applause sounds quiet at first, and then becomes stronger and stronger.

The presenter begins to quietly clap his hands, looking and gradually approaching one of the participants. This participant then chooses the next one from the group to whom they both applaud. The third chooses the fourth, etc. The last participant is applauded by the whole group.

"Present"

Participants stand in a circle

Instructions:

Now we will give gifts to each other. Starting with the presenter, everyone in turn depicts an object using pantomime and passes it to their neighbor on the right (ice cream, hedgehog, weight, flower, etc.)

“Thank you for a pleasant experience”

Instructions:

Please stand in the general circle. I would like to invite you to participate in a small ceremony that will help us express our feelings of friendship and gratitude to each other. The game goes as follows: one of you stands in the center, the other comes up to him, shakes his hand and says: “Thank you for the pleasant activity!” Both remain in the center, still holding hands. Then the third participant comes up, takes either the first or the second by the free hand, shakes it and says: “Thank you for the pleasant activity!” Thus, the group in the center of the circle is constantly increasing. Everyone is holding each other's hands. When the last person joins your group, close the circle and end the ceremony with a silent, firm, three-time handshake.

The benefits of fitness classes for adults in the style of rhythmic gymnastics

You should be aware that rhythmic gymnastics classes as an adult will be severely limited in the range of movements, so you should not look up to professional athletes who have dedicated their lives to this. Performing fitness exercises taken from the arsenal of rhythmic gymnastics will help improve the functioning of the musculoskeletal system, expand the physical capabilities of the body and enhance natural flexibility.

Regular physical activity will help develop a sense of rhythm and enhance femininity. Thanks to the exercises, your posture will improve, your body muscles will strengthen, making your figure more toned and slender.

Rhythmic gymnastics requires concentration and focus on results. Regularly overcoming physical difficulties and increasing strength indicators will help strengthen character and cultivate perseverance and strong will. Many of the elements of rhythmic gymnastics require strong muscles, which are strengthened by systematically performing strength exercises. Regular physical activity promotes the production of serotonin, which improves well-being and provides a joyful mood.

The benefits of morning exercises

• Gain strength and energy for the whole day;
• It's easier to get up in the morning. Thanks to regularity, the body will get used to the fact that work awaits it in the morning. It will be easier and faster to wake up;
• Turn on your metabolism. Metabolism will start before breakfast, food will be absorbed better, and appetite will appear. For adults, this is also a great way to lose extra pounds;
• Increase mental abilities, which will help you work or study more efficiently;
• Think positively throughout the day;
• If you follow the regime and do morning exercises every day, you will get a good, sound sleep at night;

Morning exercises for children should also become a regular part of the morning. After all, exercise has a positive effect on mental and physical activity throughout the day.

Moreover, this is another opportunity for parents and children to be together, doing useful things. Almost all exercises of classical morning exercises are universal, suitable for both adults and children.

A selection of videos for warming up before training at home for girls

Simple program

This is the most common pre-workout warm-up that only takes 5 minutes. Many of the exercises are well known to you from school. The complex includes exercises for the arms and legs, running in place, jumping, and movements of all joints. This program allows you to raise your body temperature, supply your muscles with oxygen and improve your metabolism.

https://youtu.be/R0mMyV5OtcM

Stretching program

This program takes about 10 minutes and warms up all parts of the body. Particular attention is paid to dynamic stretching, which improves blood circulation in the muscles and maximally prepares the body for the upcoming workout. The program is suitable for beginners, although some of the exercises may be difficult for them.

https://youtu.be/awBQVJ39sKM

Active program

If you are going to do an active fat-burning workout, then the warm-up should be appropriate. This program includes a lot of cardio exercises that will quickly get your heart racing. The program takes 10 minutes and is more suitable for those who are already prepared.

https://youtu.be/BVsGtIbnV5c

Conclusion

Warm-up before training at home for girls should be done at an average pace. If you are too sluggish, you will not be able to warm up your muscles well. And if you are too active, you risk damaging yourself. A good warm-up will tone you up and prepare you mentally and physically for exercise. We hope that this material was useful to you. Bookmark our article with exercises and, of course, share it on social networks.

Gymnastics for a lazy intestine

First of all, you need to find out the cause of constipation. After all, it can be caused not only by banal colitis, but also by duodenal ulcers and other serious diseases. However, the most common cause of constipation is a sluggish, lazy intestine when peristalsis is slow. In this case, it can be stimulated through physical exercises that train the abdominal muscles, diaphragm and pelvic floor, as well as self-massage and diet.

Gymnastics that “awakens” the intestines are very simple and do not require any incredible effort; you will master it quickly. Moreover, which will please many, a good half of the exercises are performed while lying in bed. The main thing is not to be lazy and do it regularly. Then it will stimulate intestinal function by improving blood circulation in the abdominal organs, strengthening the abdominal muscles, and will also facilitate the passage of gases during flatulence.

1. Starting position (I.P.) – lying on your back. Bend your knees slightly and make movements with your legs that imitate riding a bicycle. Repeat 30 times.

2. I.P. - the same. Pull your legs bent at the knees with your hands to your stomach, return to IP. Repeat 10 times.

3. I.P. - the same. Raise both legs at the same time and try to throw them behind your head - 10-15 repetitions.

4. I.P. - lying on your back, legs bent at the knees. Bring your knees in and out – 15–20 times.

5. I.P. - kneeling, resting his outstretched arms on the floor. The spine is parallel to the floor. Raise your left leg bent at the knee, then your right. Repeat 10 times for each leg.

6. I.P. - the same. Take in air through your mouth, as you exhale, bend your lower back down and relax your stomach. Hold this pose for a while. Return to I.P., take in air through your mouth. As you exhale, pull in your stomach and arch your back upward, like a bristling cat. Do 20-30 reps.

7. I.P. - standing, arms along the body. Exhale deeply, pull your stomach in and out. Repeat 5-8 times. This exercise perfectly massages the internal organs and improves intestinal motility.

8. Finish the complex by walking in place with high knees – 2-3 minutes.

A set of morning exercises

Perform every morning 8-10 times.

Head exercises

1. Turn your head alternately left and right;
2. Tilts the head back and forth;
3. Slow rotation of the head;

Exercises for the shoulder girdle and arms

1. Shoulder rotations alternately and then simultaneously;
2. Drawing circles in space with straight hands;
3. Swing your arms with your right hand on top and your left hand below. And vice versa;
4. Warm up your elbows by rotating your bent arms;
5. Pull your bent arms back sharply and several times. Finally, move your arms straight back;
6. Rotate the hands to warm up the corresponding joints;

Exercises for the torso

1. In the starting position, when your feet are shoulder-width apart, bend forward. Try to touch your palms to the floor. Movements should be smooth, avoid sharpness, so as not to injure the lower back;
2. Feet are still shoulder-width apart, and hands are on the waist. Rotate your pelvis;
3. One hand remains on the belt, the second reaches above the head. And vice versa;

Leg exercises

1. Alternate ointments with legs forward and backward;
2. Squats. For the exercise to be effective, it is important not to lift your heels off the floor;
3. Alternately lifting the leg onto the toe;
4. Jumping;

This concludes the classic morning exercise routine. It won't take more than fifteen minutes. If you have the strength and desire to continue, then you can move on to exercises performed in sitting or lying positions.

Exercises for the abs

1. You need to lie on the mat or directly on the floor and perform body lifts, which are also called twisting;
2. In a lying position, without lifting your lower back from the floor, perform straight leg raises;

Stretching exercises

1. Place your feet as wide as possible. One leg remains completely straight, and we begin to bend the second at the knees, stretching. Then change legs;
2. Sit on the floor and spread your legs as wide as possible. Take turns with outstretched arms, reaching first to one leg, then to the other;

For a good mood and activity, do not forget about the correct surroundings of morning exercises. Let some fresh air into the room, turn on upbeat, life-affirming music.

If you do the exercises not alone, but with your children or spouse, then count out loud.

https://youtu.be/14si7b3hP3c