At 6-7 years old, the physical development of a child indicates how well the parents dealt with him, starting from birth. At this age, a period of intensive growth begins, respiratory and cardiovascular system... The role is greater than ever physical exercise for the development of a child of primary school age, because he just needs to be hardy.
The norms of physical development of a child 6-7 years old
From 6-7 years old, an important period begins in a child's life. At this stage, the functional improvement of the brain, as well as other organs and systems, takes place. Ends preschool age, the child says goodbye to kindergarten. Ahead is admission to school, which means big changes in the daily routine, difficulties in adapting to new conditions, to a new children's team. The task of the parents is to help the child go through this period painlessly, prepare him and support him if difficulties arise.
The physical development of children 6-7 years old is characterized by intensive growth. It becomes more active, the child is stretched out. On average, during this period, it grows by 9-10 cm.
One of the features of the physical development of children 6-7 years old is a change in body proportions. Mainly arms and legs grow. Their length increases in comparison with a newborn by 2.5-3 times. And the size of the body becomes 2 times larger.
The formation of the bone system of physiological curves of the spine and the arch of the foot is coming to an end.
Since a child's skeleton is largely made up of cartilage, it is important to create conditions under which adverse factors affecting posture can be minimized, especially when the child goes to school and spends a lot of time at the table doing homework.
The respiratory organs are also actively developing. The formation of the structure of the pulmonary lobules ends. The norm for the physical development of a child 6-7 years old is the respiratory rate of 22-25 respiratory movements per minute. The breathing becomes deeper.
Changes in the direction of increasing endurance and increasing efficiency. The heart of a six-year-old child is close in size and shape to the heart of an adult, which allows it to withstand higher loads than that of young children. The pulse becomes more stable and stable. The heart rate decreases to 91-92 beats per minute.
Changes in physical development at 6-7 years old also affect the muscular system. At 6-7 years of age, the musculature of the arms develops rapidly, the movements become clearer, and their coordination improves. Walking is characterized by increased speed and confidence. The movements of the arms and legs are coordinated, the posture is correct. Also, the child runs well - evenly and quickly enough. He manages to perform jumps in place, with advancement, alternately on the left and right legs, on two legs, in length, in height. Has good throwing skills. The physical development of a 6-7 year old child allows him to maintain balance and perform many difficult exercises.
Despite all that has been said, the muscular system still gets tired quickly and cannot withstand prolonged physical stress. Therefore, all loads should be given little by little and gradually in order to develop endurance.
The central nervous system undergoes the greatest changes. By the age of 7, the weight of the brain increases almost 3 times. The cells of the brain grow and develop especially actively, its activity becomes more complicated.
The influence and importance of sports games for the physical development of children
As in all previous periods of life, the influence of sports games on the physical development of children is invaluable. Firstly, muscles are strengthened, they become more elastic and elastic. Secondly, blood circulation increases, which means that all organs and tissues are enriched with oxygen and receive a sufficient amount of nutrients. Thirdly, the musculoskeletal system develops, the bones grow better and become stronger. Fourthly, physical education contributes to the development of the respiratory system, chest, and strengthens the respiratory muscles.
In addition, sports for children is important for the physical development of children because it improves digestion, the functioning of the excretory organs (skin, intestines, kidneys), and increases the endurance of the heart muscle. Exercise improves blood flow to all organs, including the brain. In order for a child to develop correctly, get sick less often, be vigorous and active, he needs to do physical education.
Inadequate nutrition can have a detrimental effect on the growth and development of a child, making it less resistant to adverse environmental influences and reducing the body's resistance to various infectious diseases... Include more natural and healthy foods in the children's diet.
A good combination of business and pleasure is outdoor games. They are aimed at developing agility, speed, endurance, accuracy in children.
The rules in games become more complex than in early age... The games themselves require more attention, reaction, imagination. For instance, good exercise for the physical development of children is throwing the ball into the basket (or box) from a distance of 1 m. The game of the sea figure is also very much loved. The child moves arbitrarily and, on command, freezes in the form of some kind of figure, and you have to guess which one.
At 6-7 years old, children love to compete. Therefore, the importance of sports games for the physical development of children is invaluable. These games are best played with peers, or you yourself have to act as a rival.
Sports activities are also useful, in winter you can go sledding, ice skating, and skiing.
These activities build endurance, develop independence and temper.
Sledding continues to be a favorite pastime even at 6-7 years old. Only the duration of such walks increases. In addition, children can sled each other.
Skiing is possible from 4-5 years old. At 6-7 years old, you need to take care of the inventory that is correctly selected for growth, as the child grows. Having previously learned to stand and ski, during physical development classes, children at the age of 6-7 years old can master various turns, cross-country skiing, descending a gentle hill, overcoming ascents. A trained child can cover a distance of 1-2 km with a mandatory rest every 10 minutes. And, of course, he himself must monitor the condition of his skis. Teach him how to properly care for them. If you have previously mastered the basics of ice skating, then at 6-7 years old the child usually consolidates his skills.
After the seasonal break, the first skating should not exceed 3 minutes, as the legs get tired quickly. Remind your child to rest for 5-6 minutes periodically. This is best done in a dressing room. From the age of seven, your child can practice figure skating at a sports school.
The Role and Impact of Exercise for the Development and Strengthening of Primary School Children
Every day, to strengthen physical development, the child should do exercises. Such exercises usually include walking around the room, breathing exercises, turning, bending, squatting, jumping. The complex ends with walking around the room again. Change the complex periodically so that the child does not lose interest. There must be fresh air in the room while charging.
In general, until the age of seven, children should not play sports, especially those types that require a lot of physical activity. This is due to insufficient development of the musculoskeletal system, weakness of the ligaments. Then it is possible to go in for sports requiring dexterity, flexibility, and the ability to keep balance. These are tennis, swimming, rhythmic gymnastics, figure skating. The influence of such physical exercises on a child's development is difficult to overestimate.
Gymnastics is necessary. The complex should include 8-10 exercises. The total duration of the lesson is approximately 25-30 minutes. In summer it is good to do it outdoors (in the yard, garden), in winter - in a ventilated room with an open window. When playing sports for the physical development of children, exercises should be varied and performed from different starting positions. It is useful to use a ball, hoop, rope. It is necessary to alternate difficult exercises with lighter ones, as well as use different muscle groups so that the load is even. Rest for 20-30 seconds periodically, especially after strenuous exercise.
The best exercises for the physical development of primary school children are:
1. Claps alternately overhead and behind the back at a medium pace.
2. Roll on the floor using your arms and legs, turning over on your side, chest, other side, back.
3. Jumping around the room on one leg, then on the other.
4. Sitting on the floor, resting your hands behind, put your feet on the ball. Bending your legs, roll the ball towards you, then roll away from you.
5. Jumping around the room with the ball clamped between the legs. Show your maximum imagination and come up with a gymnastics complex that is right for your child, because only you know his strengths and weaknesses. And be sure, before you start exercising, consult your doctor.
Features of the daily routine for a child 6-7 years old
In order for the observance of the daily routine for a child 6-7 years old to grow into good habit, deviations from the existing routine should be rare and not cardinal. Of course, on weekends and holidays, the baby can sleep longer, he has more free time for games and entertainment. But in general, the daily routine for a child 6-7 years old at home should remain unchanged.
If a child follows a certain daily routine from childhood, it will be easier in the future to rebuild his life in connection with changing conditions. As you create your new daily routine, still allow plenty of time for relaxation and walking. Feed at the same time. Spend more time studying, but don't overdo it. Alternate active and quiet activities. On average, a session should be about 30 minutes long. Then the child gets tired and begins to lose interest, becomes inattentive. Spend most of your classes outdoors in the fresh air.
The modes of the day for a child-schoolboy 6-7 years old and a preschooler have their own characteristics. This applies to the time before lunch. The preschooler plays, studies and walks, and the schoolchild spends this time in the classroom. Coming home from school, he must rest, eat and walk a little. In the day regimen of a preschooler 6 years old, time is allocated for daytime sleep.
In the afternoon, the student sits down to do his homework, and the preschooler studies and plays. The daily routine of a 7-year-old student is more intense and complex.
In the morning after waking up, the child should do light physical exercises. After morning exercises, he becomes vigorous, his appetite improves. Prepare breakfast while he washes his face.
If you want to teach a 6-7 year old child to observe the daily routine, it is advisable that he does not sit for a long time waiting for food. Teach your baby to eat slowly, but at the same time, he should not sit at the table for a long time. Stop all attempts to play and play with food. It is unacceptable that the TV is turned on at this time, since the child will be distracted, and this does not affect digestion in the best way. In addition, it is necessary to train him to feel the time frame, otherwise he will constantly be late.
After breakfast, the child should brush his teeth (at 6-7 years old he should be able to do all this on his own), make his bed and, depending on age, either go to school, or do drawing, modeling or any other activity. Further, depending on the season and health, allocate the time so as to organize four meals a day, naps, walks before and after lunch. In the evening after dinner, play should be calm.
The child must go to bed no later than 22 hours. If he is very tired at school, then put him to bed at 21 o'clock. Sleep will be deeper if you open the window in the room and provide fresh air.
Compliance with the daily routine of a 7-year-old child should be unconditional, so that over time it will develop into a good habit, but not forced.
Take into account the individual characteristics of the child, his psychological type and state of health. If you introduce innovations into the usual regime, do it gradually, so as not to cause protest and whims from the child. For example, if, without a day's sleep, he feels cheerful and does not get tired in the evening, is not capricious, then you should not force him to sleep during the day.
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Do kids need strength training? Is it not dangerous for a fragile child's body? Without a doubt, it is better not for babies to lift heavy dumbbells, just like reaching for the simulators.
The child can do simple exercises using their own weight. With careful adherence to safety precautions, your child will become stronger, improve their metabolism, learn to control their weight and grow healthy.
What are the benefits of strength training
Such strength training for children develops endurance and agility, improves bone mineral density, helps regulate blood cholesterol levels and maintain normal body weight.
If the child is already in sports, additional strength exercises for the child will help improve performance. And so that they do not harm the growing body, it is necessary to observe safety precautions and correctly organize classes.
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Safe strength training for kids
Regardless of the age of the baby, it is important to remember about the correct performance of strength exercises by the child and keep an adequate pace. The child must understand the order of the exercises, have sufficient physical preparation and carefully listen to the instructions of the coach. Monitor your son / daughter regularly during class. Do not overload your baby: 2-3 strength training per week is enough. Frequency is not so much important as regularity. Use fairy-tale, movie, and cartoon characters as examples of strength and endurance. Transform during training into Leo Boniface, Batman or Superman. Watch your favorite movies or cartoons with your child and create a workout for a real hero.
If a child attends a sports section, the introduction of power loads must be previously agreed with the coach. Check with him about safety, exercise, and exercise regimen.
Approximate training plan for a child 6-9 years old:
1. Start with a small warm-up (5-10 minutes): practice brisk walking, jogging in place, or jumping rope.
2. Choose stick or ball exercises to develop major muscle groups. They are great for training arms, shoulders, abdomen, legs, chest, upper and lower back.
3. Exercises to maintain balance and develop range of motion. One exercise each for the main groups of the joints of the arms, legs and spine.
4. Exercises using resistance and own weight. One exercise - 10-15 repetitions: squats, push-ups, pull-ups on the horizontal bar, lifting the legs and torso from a prone position.
5. Some rest and some simple stretching exercises.
Sport - this is a dosed physical activity, corresponding to adapt-ta-qi-on-ny re-zer-you or-ga-niz-ma, and that is why sport is useful for children of any age. But it is precisely due to the fact that in childhood and adolescence, the human body has not yet been formed-mi-ro-van, the load should be selected with special then-mug-nose-tyu, pre-va-ri-tel-but con-sul-ti-ru-yas with the doctor, and turning for help to qua-li-fi-tsi-ro-wan- no-mu special-cia-fox-that on fi-zi-ches-koy culture. Why? Firstly, because a child may have disorders that do not allow for a specific type of sport or intense physical activity in general. Secondly, because of what is in different ages different kinds of sports are suitable for children.
As for fitness, children can use it from a very early age, but half-wear all its elements can only be used from 10-12 years old. It all depends on the speed of growing up re-ben-ka. The earlier a child develops skeletal and muscular systems, the earlier he will be able to apply various types of training. But, nevertheless, until the window-of-a-th-form-mi-ro-va-nia-ske-le-that, the nature of the loads, especially the forces, at the under-growths are long wives to be specific. For example, it is strictly not re-com-men-du-et-sya to perform one-time repetitions with the maximum weight to the full form of the skeletal and muscular systems. On the other hand, it is not necessary to de-mo-ni-zi-ro-vat strong training for children, because with an adequate approach and observance of the time scientific developments they are completely safe.
Contraindications for sports
Cardiovascular diseases: if the child has any violations in the heart-dech-but-co-su-dis-that system, then the parents must definitely take him to the doctor, who should be his os-mot -receive and give an opinion about the possibility or not-possible-to-do this or that sport. For example, children with sind-ro-mom Mar-fa-na do not follow-up-no-mother sports, and children with a hyper-tro-fi-ro-van-ny heart are not allowed -man-doo-sya for-ni-mother-sy-lo-you-mi sports. Children with hypertension should undergo a thorough medical examination before starting sports due to an increased risk of increasing blood pressure during exercise. In general, each case is ind-di-vi-dua-len and requires a specialist's opinion.
Others: any serious diseases, especially chronic ones, should cause co-op-di-te-lei, and the child should be taken to a specialist who can examine him. In particular, if the child has seizures, then it is necessary to figure out their cause, and only after the approval of the doctor allow the child to conduct sports activities. You should also pay attention to the choice of sports discipline for children undergoing treatment with chemotherapy with anthracyclines, -tse-du-ry there may be an increased likelihood of developing heart-dech-but-with-su-dis-ty for-bo-le-va-niy, in connection with which, preference should be given to the type of sport with aerobic load.
Sports for children of different ages
2-5 years old: during this period, the body changes especially intensively. The relative percentage of fat-ro-vyh from-lo-zh-zh-zh-zh-si-si, as his consumption of calories decreases and their consumption increases. Preschoolers do not have the ability to concentrate on attention, so they should be taught with clear auditory and visual instructions, directed to the decision. -koy - then a specific task. They should be taught fun-da-men-tal-ny-vy-kam: running, somersaulting, throwing and catching. Classes should be game-ro-you-mi, ve-sely-mi, sti-mo-li-ro-vat the need to study and ex-per-ri-men-ti-ro-va-nii. So-rev-no-va-tel-ny element is not allowed.
6-9 years old: starting from this age, children are recommended to play sports for at least 60 minutes a day, since they spend more time studying. However, at this age, those children still do not know how to focus attention, so sports tasks should be clear and not-pro-long-lived. mi. You can add a little so-roar-no-va-tel-no-go ele-ment, but it should be limited. The focus of training remains the same - the development of basic physical skills. It is worth paying attention to foot-ball, bass-ket-ball, swimming, gymnastics, running, tennis and ice skating. It is worth noting that swimming is the most acceptable kind of sport, since it evenly loads all the body.
10-12 years old: during this period, the body of girls is more developed than that of boys, since they have an early puberty. The difference in strength indicators in children of different sex at this age is practically not observed. Accordingly, girls and boys can co-roar or train together. Good choice In this period, there will be football, basketball and ice hockey. In the same period, it is already possible to start for-no-mother-sy-lo-you-mi sports,,,,. For this year-nyash-ny day, there is no doubt about the safety of adequate, co-responsive physical development of the child, strength training in the pre-pubertal period, ,,. And it is in this age that it is possible, with the help of training, to achieve an increase in the ten-tsia-la in the growth of the muscle mass,.
13-15 years old: during this period, the body begins to change intensively, muscle mass, strength indicators and cardiopulmonary endurance increase. Boys have a lot of weight, and girls are gaining more fat. Nevertheless, at this age, coordination and flexibility temporarily deteriorate slightly. Since the puberty period is different for everyone, sports results may differ. During this period, adequate strength training can help avoid injuries, as well as gain muscle mass due to hypertrophy of muscle fibers, which was impossible at an earlier age due to the lack of dos-ta-accurate concentration of po-lo-hormones.
16-18 years old: during this period, puberty is still continuing, so the growth of skeletal mus-ku-la-tu-ry and strength indicators continues in a natural way, really, more slowly than in previous years. Muscular, skeletal and heart-and-lung systems develop to the state of an adult organism, therefore, in this age, you can already give your body the same loads, what mature people give themselves. It doesn't have to be power sports. It follows that one should choose that sports discipline, to which the soul lies, since this is a guarantee that a person will be involved in sports for many years, and will not leave him for the sake of others.
Strength training for kids
The popularity of strength training among young people is constantly growing, in this connection, it is not-about-ho-di-mo to understand how exactly children should be engaged in fitness, what should be afraid what advantages it gives and what myths exist about it. But first of all, it is worth noting that strength training is useful for healthy children and teenagers, while they can receive benefits not only in terms of muscle strength, but also bone tissue, improved lipid profile, increased co-ordination and more beneficial body composition,,,. However, children should not cycle only on strength training. Children also need aerobic loads that allow them to develop equally. And before giving the re-ben-ka for sports, he must undergo an examination at the qua-li-fi-tsi-ro-van-no-go doctor.
Strength training rules: training programs should be selected ind-di-vi-du-al-no, taking into account the age and physical fitness of the child. Each training should start with 5-10 minutes warm-up and end with 5-10 minutes for a minute. The presence of an aerobic load gives a number of advantages, in particular, it helps to develop the heart muscle and increases metabolism. The emphasis of not-about-ho-di-mo is done on the correct form of performing the exercises, and they should be performed in full am-pli-tu-du,. It is recommended to train all superficial muscle groups: chest, back, legs, arms, shoulders and abs. Strive for uniform development of the top-ha and no-for-body. For a workout, perform 6-8 exercises, 2-3 exercises per muscle group. In each exercise, perform 2 working approaches of 10-15 repetitions. From-dy-haat between pod-ho-da-mi 2-3 minutes, do 2-3 times in no-de-lu.
Keep in mind that in no case should children start playing sports right away with strong training, and those who have included strength training in their sports program should ac-cent-ti-ro-vat attention to the technique of performing the exercises, very post-te-pen-but increase-chi-va-va-va-va-va-va-va-va-va-va-va-va-va-va-va-va-va-va-va-va-va-va-va-va-va-va-va-va-va-va-va-va-va-va-vat on the technique of performing the exercises, very post-te-pen-but increase-chi-va-va-va weight and not dropping below 10 repetitions in the approach. Ideally, the techniques-no-ku you-pol-no-nia exercises should be mastered without additional delight,. Also, one should not "live" in the gym, since more than 3 tre-ni-ro-woks in no-de-lu do not give a significant advantage to children, but 2-3 tre-ni-rov- ki in no-de-lu su-shchest-ven-but is more effective than one,,. Long breaks of more than 6 weeks will lead to loss of function and muscle volume, so that they should be avoided, and if more often, if it was not possible to do this, take this break into account on the following ones.
Pros of strength training: favorably affect the mineralization of bone tissue, stimulating its growth,,; have a positive effect on the mental health of the child, justifying the saying "there is a healthy mind in a healthy body"; they can help avoid injuries received in other sports, if a child or an under-grower does not just strength training,,; increase re-zul-ta-you in other types of sports,; help to develop flexibility, if the exercises are full of amplitude; during puberty, they stimulate the hyper-trophy of skeletal mus-ku-la-tu-ry, and in the pre-pubertal period, when the level of and-gene mountains is not high , adaptation to stress occurs due to mo-to-neur-rons,, that increase-li-chi-wa-e-ten-tsi-al of the development of skeletal mus-ku-la-tu-ry.
Strength training myths: myth number 1 - harm. In fact, strength training is no more harmful or dangerous than any other sport. Myth number 2 - tor-mo-zit growth. On the self-de-le, si-lo-voy training promotes growth bone tissue. -at-ri-ches-kikh organizations. Myth number 3 - only for boys. In fact, girls who combined strong training and plio-metric reduced the risk of injury and received the same benefits as couples from classes. with iron, although due to the low androgenic activity of the gor-mon-nal background, female muscles are not subject to the same pronounced hyper-trophy. Myth number 4 - injuries. In fact, exercising under the supervision of gra-mot-no-go tre-ne-ra is no more dangerous than any other sport ,.
The dangers of steroids for children
Unfortunately, along with the growing popularity of power sports, the popularity of the use of and-ro-gene anabolic steroids among young people is also growing. In this connection, it is not-about-ho-di-mo to give lectures on the dangers of steroids and real on-side effects , which-rye may take place. Moreover, children and adolescents have special-ci-fi-ches-ki-barrels, in particular, steroids can, by their own means, be able to close - to the number of growth zones, which will not allow the child to fully realize his potential in growth. That is why this topic should not be-min-chi-vat or de-mo-ni-zi-ro-vat, since this can give the opposite expectation zul-tat. Children cannot simply be prohibited from something, but it is necessary to explain why they should avoid this, protecting them from possible negative consequences certain not-about-do-man-decisions.
In preschool and primary school age for children, the main thing is a non-intensive load on the large muscles of the body and the formation of correct posture. For these purposes, classes are held.
Complex number 1
"On the rope ladder"
Standing, feet shoulder-width apart, arms down. Raise your left leg, bent at the knee, touch it with the elbow of your right hand. Then raise your right leg, bent at the knee, touch it with the elbow of your left hand. Repeat 6-8 times.
"Pitching"
Standing, legs wide apart, hands on the waist. Transfer the weight of the body to the right leg bent at the knee, put the left leg on the toe. Return to starting position. Transfer the weight of the body to the left leg bent at the knee, put the right leg on the toes. Return to starting position. Repeat 3-5 times in each direction.
"Rybka"
Lying on your stomach, straight arms are extended forward. At the same time raise straight arms and legs, stretch up. Return to starting position. Repeat 4-6 times.
"Deck - hold"
Stand straight, feet shoulder-width apart, hands on the waist. Sit on your toes, straight, knees to the sides, arms forward (adults and children say: "Hold"). Return to starting position (adult says: "Deck"). Repeat 6-8 times.
"Lighthouse"
Standing, feet shoulder-width apart, arms down. Jump to spread your legs to the sides, at the same time make a clap with your hands above your head. Repeat 6-8 times.
Complex number 2 (with a gymnastic stick)
"Stick Above"
Standing, feet shoulder-width apart, in hands (hold her grip closer to the ends) is lowered down. Raise the stick with straight arms. Lower the stick on your shoulders behind your head, raise the stick above your head, then return to its original position. Repeat 5-7 times.
"Forward bends"
Standing, feet shoulder-width apart, arms with a stick are lowered. Bend forward, keep the stick in front of you, do not lower your head, do not bend your knees. Return to starting position. Repeat 5-7 times.
"Turns"
Standing, feet shoulder-width apart, hands with a stick in front. Turn to the right, do not lower the stick, say: "Right." Return to starting position. Do the same to the left, say: "Left." Return to starting position. Repeat 3-5 times in each direction.
"Stepping over"
Standing, legs parallel, hands with a stick underneath. Holding the stick as close to the ends as possible, step over it (without letting it out of your hands) with your right foot, do not lower your head. Return to starting position. Holding the stick as close to the ends as possible, step over it (without letting it out of your hands) with your left foot, do not lower your head. Return to starting position. Repeat 3-5 times with each leg.
"Jumping"
Standing with legs parallel, hands on the waist, gymnastic stick on the floor. Perform 10-15 jumps on two legs over the stick (jump forward, turn around, jump forward again). Repeat 3 times.
Complex number 3
"Pine"
Stand straight, feet shoulder-width apart, arms down. Rising on your toes, gently raise your arms up, stretch, take a breath. Smoothly lower your hands down, exhale. Return to starting position. Repeat 5-7 times.
"Wind"
Standing, feet together, hands down. Raise your arms through the sides up, clap over your head, inhale. Tilt down, bring your head to your feet, clap behind them, exhale. Return to starting position. Repeat 4-6 times.
"Slide"
Lying on the floor, arms out to the sides, legs straightened. Sliding your feet on the floor, pull them to. Return to starting position. Repeat 5-7 times.
"Pendulum"
Standing, legs are wider than shoulders, arms are lowered. Raise your arms to the sides - inhale, tilt, without bending your knees. With lowered straight arms, simultaneously perform forward and backward movements. Repeat 6-8 times.
"Rocking chair"
Lying on your back, legs bent at the knees, arms along the body. Wrap your hands around your knees, tilt your head. Do several back and forth rolls. Return to starting position.
"On one leg"
Standing, legs are parallel, hands on the waist. Do 5-6 bounces on the right leg, and then 5-6 bounces on the left leg.
Complex number 4 (with a rope)
"High"
Standing, feet shoulder-width apart, rope folded in four, in front in lowered hands. Raise straight arms forward, then up, rise on toes, bend over, look at the rope. Return to starting position. Repeat 5-7 times at a slow pace.
"Microphone"
Standing, feet shoulder-width apart, the rope folded in half around the neck, hold the rope by the handles. Turn the torso to the right, the right arm to the side, return to the starting position. Perform the same movement to the left, return to the starting position. Repeat 4-6 times in each direction.
"Horses"
The foot of the right leg is in front in the middle of the rope, the handles of the stretched rope are in bent arms. Raise your arms up, bend your right leg at the knee - up. Return to starting position. Perform a similar movement with the other leg. Repeat 4-6 times with each leg.
"Swing"
Sitting, legs in front, rope folded in half, hook on the feet and pull. Bend back, legs straight, swing, trying to keep. Repeat 3-5 times.
"Squat"
Standing upright, rope folded in half, in hands. Jump rope up by the shoulders, inhale. Sit down with a straight back, jump rope forward, exhale. Stand up, jump rope by the shoulders, inhale. Return to the starting position exhale. Repeat 6-10 times at a slow pace.
"Through the rope"
Standing straight, hold the rope from behind by the ends. Jumping on two legs in place over a rotating rope. Perform 2 times 30 jumps.
Strength training with correct setting technicians strengthen the children's skeleton, speed up metabolism, develop endurance and strength.
As a result, indicators in sports disciplines improve (dancing, martial arts, boxing, athletics, team games, etc.).
Strength training for kids
A child is a small person who has not yet fully formed the musculoskeletal system, there is a rapid growth and development of muscles and bones, and irrepressible energy "boils".
How and when to practice
Approach to children's training, including strength training, is built taking into account the psychophysical development of a particular child.
Chasing the "Olympic" indicators is not worth it. Better to focus on correct exercise technique, quality, not quantity.
Classes are carried out taking into account the physical capabilities of the little athlete. Each child goes through certain stages in his development, because what is good for 6 year old baby, not quite suitable for a 13 year old teenager.
Experts recommend building strength loads into the training schedule. 2-3 times a week. Classes are possible already from 3-5 years. Simple exercises with your own body weight (push-ups, leg raises, body raises, pull-ups). V 6-9 years old children are engaged with small sports equipment. Schoolchildren are more prepared, and their training includes exercises with dumbbells (with light weight), a gymnastic stick.
Safe training for children
The main risks in strength training with children are injury. During exercise, it is necessary the presence of a trained and qualified trainer. Children should not be left alone for a minute.
Correct exercise technique will save you from possible dangers. Only after making sure that the child is doing everything correctly, they move on to progressive training.
Moreover, such a progression will be minimal. Because you still can't build muscle before puberty. At the same time, excessive load is fraught with tendon ruptures, muscle strains.
Strength training for kids is aimed at long-term results. Therefore, in such loads, the main thing is systematic and regular. It is necessary to build classes so that the child's interest in them does not fade away.
Strength training for teens
Puberty is a special stage in the development of a child. A powerful hormonal background appears, which affects the life of a young person, including the results of training. So, due to the predominance of testosterone, young men can already purposefully train to achieve relief.
Fundamental rules
The realities of school life are such that 100% healthy children are few. Most have some kind of problem. This is especially pronounced on the back: curvature of posture and stoop became frequent diagnoses in the medical records of schoolchildren. Therefore, at the first stage of strength training for a teenager, attention should be paid to strengthening the muscles of the back. The priority is swimming, exercises on the horizontal bar (pull-ups, hanging).
Attention! It is possible to switch to full-fledged strength exercises on simulators or with impressive weights only when growth has already stopped. On average, it happens by the age of 18-20. Up to this point, there are a number of requirements and rules in adolescent strength training.
Then exercises that use their own weight are gradually added: push-ups, pull-ups, and more. And at the end, connect "heavy artillery" in the form of a small weight (as a maximum half the weight of the exercising athlete).
Photo 1. The process of push-ups for schoolchildren. There are special blocks on the floor for teenagers to touch with their breasts.
When selecting the load, it should be borne in mind that if it is easy to perform an exercise with weight more than 15 times, then you should increase it. If you do exercise 15 times hard, then - to reduce weight.
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Up to 16 years old it is useful to go in for swimming, use exercises that involve body weight in training. A after 16th birthday, add a barbell and dumbbells, but with weight no more than 50% from your own.
Heavy classical loads such as deadlifts, biceps curls, and standing barbell presses are not recommended. until reaching the age of 17.
Concentrated and thoughtful exercise at a moderate, medium pace is far more beneficial to a teenager than a hastily done training session.
Lesson plan for a child from 6 to 9 years old
The predominant activity of the younger schoolchild is still playful. So it is worth including game combinations and competitive moments into the training program. Monotonous activities will be too tiring for a young, fragile organism. Duration of training 40-45 minutes.
First, you should prepare the child for an active load: warm-up 5-10 minutes... It includes light running and brisk walking, as well as jumping rope.
Photo 2. An example of a warm-up for a child before doing strength training... A total of 13 exercises are included in the warm-up complex.
The main part of the workout will be exercise with inventory(a gymnastic stick or ball), to improve balance, and after that - strength. Raising and lowering, turning and bending with a ball or a gymnastic stick train arms, shoulders, chest, legs, abdomen. Circular movements of the hands, elbows and legs can work the joints, as well as develop a sense of balance and improve the range of motion.
Bodyweight Exercise such as lightweight push-ups and pull-ups. Push-ups are done from the knees or from a bench, pull-ups are done with an emphasis on the crossbar or with support.
Squats, lifting legs and torso from a lying position, push-ups and pull-ups are done according to 10-15 times... Other exercises are performed in 2-6 approaches, 6-12 times.
There is a hitch at the end of the workout.... A few simple stretching exercises are performed.
Strength training methodology for schoolchildren
Child 10-17 years old already concentrating on repetition of the exercise. The power load is performed, including in the yard, using simulators such as bars, horizontal bar, crossbeams, ropes etc. Such preparation is carried out in physical education lessons.
Goals
The fundamental goal of physical training in schoolchildren is general improvement.
In addition, regular strength training classes help consolidate the results obtained, involve schoolchildren in active and useful activities.
Tasks
The technique of strength training for high school students solves the following tasks:
- harmoniously develop muscles musculoskeletal system;
- acquire vital skills and abilities, as well as diversified development of strength abilities;
- create a "base" for further growth in a specific direction of sports activities.
A set of exercises for the development of muscles of the whole body
At the beginning of the lesson, it is advisable to "warm up" and stretch all muscle groups. The warm-up lasts 5-20 minutes.