Therapeutic exercise for children's feet. Exercise therapy for flat feet in children: exercises for the prevention and elimination of the disease. Complex treatment of the problem
Feet care. Gymnastics for the legs
Beautiful and healthy legs are not only a gift of nature, but also the result of proper and systematic care. Feet, like absolutely any other part of our body, need constant attention and care. Mechanotherapy, massage and the system of gymnastic and sports exercises are of great importance. We offer some of them:
- Slowly rise on your toes, stay like this for a few seconds, slowly lower yourself onto your heels, stand on your heels. Repeat the exercise 5-10 times.
Raise your right leg in front of you, make 3-5 circular movements with your feet - first clockwise, and then against it. Repeat the same with your left foot.
- Raise your right leg in front of you, take it to the side, make 3-5 circular movements of the feet - first clockwise and then against it. Repeat the same with your left foot.
- Vigorously lift the right leg then the left - forward and up, and then back and up. Repeat the “pendulum” with your right and left legs, while holding on to the back of a chair on the side with one hand.
Walk around the room, first standing on the heel and gradually smoothly transferring the weight of the body to the toe, alternately with the right and left foot.
- Walk around the room, first standing on the toe, and then transferring the weight to the heel. When doing this exercise, first place your feet with your toes out and then in.
Walk only on your heels, first standing on their inside, and then on the outside.
- Do 10-15 squats.
Walk around the room on the outer-lateral and outer-inner bones of the feet.
- Walk in a straight line, relaxing your arms and bending your torso.
Leg exercises. Foot exercises.
- Standing on the floor, quickly rise on tiptoe and slowly lower your heels, repeat 5 times (calf muscles).
Walk on tiptoe several times around the room.
- "The move of the caterpillar". Standing on the floor with your entire foot, put your legs parallel to each other. Move your feet, imitating a caterpillar. First, unload the front of the foot, stretch it forward. Now unload the heel. Transfer weight to fingers. Pull the heel as close to the toes as possible.
Unload the front of the foot again and move it forward. Without completely losing contact with the floor, tilt the leg to the right and left, moving it, and thus walk a few meters back and forth (impact on the short muscles). If you can't do this exercise while standing, practice from a sitting position.
Try with your toes to lift small objects lying on the floor as high as possible from the floor, for example, a paper napkin, a pencil, etc. This develops the flexor muscles of the fingers.
- Perform the next exercise standing or sitting. Lay a thin handkerchief on the floor. Stand on its edge. Try to move the handkerchief back under the foot with the movement of your fingers. In reverse motion, slowly return the handkerchief to its original position (load on the extensor muscles of the fingers).
Sitting, stretch your legs forward. Raise the front of the foot and toes with force, hold them in this position, then lower them as far as possible. Repeat several times.
- Raise the inner edges of the feet so that the soles are facing each other. Repeat several times.
Combine exercises 6 and 7, rotate the feet: lift up the inner edge, the front of the foot, the outer edge, then lower the front of the foot with force. In this case, the fingers should describe a large circle; repeat several times, then do the same, but in the opposite direction.
- This exercise is very fond of the French. Squeeze the toes with force, then spread them with force (development of the muscles of the fingers). Repeat several times. If you can’t do the exercise right away, you can first help yourself with your hands.
Because of narrow shoes, many have forgotten how to perform such movements. With frequent repetition of this exercise, mobility and a sense of movement can be increased; the toes of trained feet spread out like fingers on the hands!
Bend the toes of both feet at the same time several times, and then spread them out, then perform the same exercise alternately, first with the fingers of the left, then the right foot and vice versa (development of coordination).
- Sitting, hold the big toe of the right foot along the left shin up, preferably to the knee; then with the big toe of the left foot, repeat the same exercise on the right shin. Try to do the same with your heels while sitting straight (coordination of the foot and leg).
- Foot tension. Both legs are straight, feet fully on the floor, heel is on the floor. Try to move the front of the foot in and up as much as possible so that the outer edge of the foot touches the floor. Now press your fingers to the floor, while the inner edge of the foot remains in the air. Repeat the same with the other leg. Exercise to perform several times.
- Press the heels with force to the floor, raise the outer edge of the right foot if possible, the inner edge remains on the floor.
Repeat the same with the other leg, while the legs remain straight, the knees do not bend!
- Performed standing. Lay a rope or a thin rolled scarf on the floor; legs at a distance of 15 cm from one another. Grab a scarf or rope with your toes and hold them.
Perform the same exercise while sitting. Grab the scarf with your fingers, straighten your legs, lift it off the floor along with the scarf, which is then pulled tight. Hold this position for a while and repeat several times.
- Sitting: front of the feet on the floor, lift the heels as high as possible. With motionless toes and knees, move the heels alternately inward - up and outward - up. First, separately with each leg, then simultaneously with both legs, then alternately (impact on short and long muscles).
- "Side Walk" Stand straight. Heel load. Both front parts of the foot are raised, turn to the right. Stop. Now the load on the front of the foot, turning the heels to the right.
Fingers up - to the right, heels up - to the right. So go sideways for a few meters, then back to the left, while lifting your fingers and heels as high as possible, keeping your body straight.
At the end of the gymnastics, tiptoe around the whole room again.
Natalya Shtykova
A set of exercises for children "Self-massage of the legs"
To walk far
Never got tired
Let's all sit down and rest
Let's start the foot massage.
For each leg
A little oil.
/ mothers drip massage oil on their soles and their child's /
Although they are not a machine,
They need to be greased!
/ rub the oil on the sole /
Let's gently walk on the leg
There will be a diligent scissor.
/ run the foot of one leg along the shin of the other, starting from the toes to the knee /
Weasel to all, friends, we need
Foot care is so important!
Warm up is also a must.
Do it diligently
/ knead the soles with the thumbs of both hands /
Try to rub
And don't get distracted.
/ rub the soles with fists from the toes to the heel /
On the sole, like a rake
Let's move our hands now.
/swipe with nails/
And useful and pleasant -
This has been clear to everyone for a long time.
Don't spare your hands
And beat harder on the legs.
/ knock fists /
They will be fast
Then try, catch up!
We also need flexibility
We are nowhere without her.
One - bend, two - straighten,
Well, get active!
/ flexion and extension of soles with hands /
Every finger we find
Let's break it down a bit.
/ knead your toes /
We need to be friends with them
To always be healthy.
And now we are our legs
/ massaging the ankle joint /
All "Thank you!" let's say together.
We love them, we protect them
Morning, evening and afternoon!
/ stroking the lower leg from socks to the knee /
Well, here are our legs prepared.
Now stand next to each other.
We will walk around with you.
1. Walking on high toes at an average pace, with claps over your head
We are funny guys
We are kindergarten kids.
We love to climb and throw
We love to jump and play.
2. Walking in a deep squat, hands on the belt.
We walked along the clearing, we walked,
We found a strawberry.
We sat down, we sat down
We ate all the strawberries.
3. Walking on your heels, hands behind your head
We walked again
We came to a quiet river,
They suddenly made a turn.
4. Walking on toes with high hips, hands on the belt.
Wade across the river.
5. Walking on the outer arches of the foot, hands on the belt.
We arrived at the lawn.
6. Jumping on toes moving forward.
We jumped on the lawn
Quickly, deftly, like bunnies.
7. Walking on an inclined board, arms to the sides
Here is the descent, and here is the rise
Let's go carefully!
8. Walking along the path of health, hands on the belt.
And now, and now
Path of health
Is waiting for us.
9. Calm walking.
We walked in circles with you
And we came to the place.
Well done to our children and mothers!
And now we will show everyone what our legs can do.
Please sit down on the mats, facing each other.
Complexes of proposed exercises quite simple and at home they can be easily changed by choosing independently similar exercises or by replacing items. It is very important to do them systematically. Only by joint efforts can we achieve the expected result.
A set of exercises for the legs
1. "Caterpillar".
I. p. - take the emphasis with your hands from behind, put your legs on your feet, bending them at the knees.
We start the movement with the right foot, towards each other.
Tighten your toes and at the same time pull your heel forward towards your toes.
Unclench your fingers by moving them forward / imitate the movement of a caterpillar / Perform as long as the fingers can touch the floor. We do the same with the other leg. Repeat the movement with each leg 5 times.
This exercise develops the muscles of the toes.
2. "Ship" .
I. p. - again we take the emphasis with our hands from behind, the legs are bent at the knees, the feet are pressed against each other, the knees are slightly apart / boat /.
Gradually straighten the legs, moving them forward until there is
the ability to keep both fingers and heels pressed against each other and to the floor.
We repeat the movement 10 times.
This exercise strengthens the arch of the foot.
3. "Numbers" .
I. p. - lying on the rug, emphasis on the elbows behind, legs bent at the knees, knees apart.
We prescribe numbers from 1 to 5 with a foot in the air, children on the right, mothers on the left
1. 2. 3. 4. 5. - we begin to write
Changing legs
Repeat with each leg twice. We try to fulfill exercise sometimes with a stretched toe, sometimes with spread fingers.
This exercise develops mobility of the ankle joint.
4. "Poems" .
I. p. - sitting on the rug, emphasis with hands behind, legs straight.
We tell small rhymes, playing with the legs, alternately move the fingers as far as possible and pull them towards us or spread the socks to the sides, while keeping the heels together. At the end of the verse, we applaud with our feet.
5. "Houses" .
I. p. - standing, the mother stands behind the child, holding the child's hands in her arms divorced to the side.
The houses will be rugs. We hold the child by the hands and together we step on toes from one house to another. We take 10 steps on toes, lower ourselves to the entire foot, take 5 regular steps. We repeat 2 times.
Walking on toes plays a major role in the development and strengthening of the muscles and tendons of the foot. The child should do this simple task as often as possible. exercise.
Now let's take a look at the items.
6. "Little massage" .
Place wooden massagers in front of you. The children put their feet on
massager, we alternately move the feet forward and backward, mothers hold the massagers with their hands. We perform movements for 1.5-2 minutes.
You can use a tennis ball, children's dumbbells, a bottle instead of a massager, rolling them with your feet, we will perfectly massage the child's legs.
7. "Toys for legs" .
I. p. - sitting.
Place 4 bags in front of you with your right toes. With the fingers of the left foot, we remove the bags to the side. Then we lay out the bags with the toes of the left foot, and remove them to the side of the toes of the right foot.
This exercise develops a grasping reflex and flexibility of the toes.
8. "Balls".
I. p. - sitting, emphasis with hands behind.
Put the ball between you. The child takes the ball with both feet, squeezes it with his feet as hard as possible, then passes it to his mother. Mom does too the most and returns the ball to its place. Exercise repeat 5 times.
This exercise strengthens the muscles of the legs along the entire length.
9. "Carousel"
I. p. - standing.
Put the hoop in front of you. Hold hands stand on hoop friend
opposite a friend so that the hoop runs across the foot. Begin
simultaneously move in a circle - first in one direction, then in the other.
And now let's change the position of the feet so that the hoop runs along the foot and continue to move in one direction, then in the other. We perform movements for 2 minutes.
This exercise develops the transverse and longitudinal muscles of the arch of the foot.
Did you enjoy doing different tasks for the legs? It was complicated?
I noticed that your mood even improved from the effort! And let's reflect your mood in the drawings. Only since today we did everything with legs, then we will also draw with legs. Grab some paper and markers and start drawing.
Children and mothers draw and show drawings to everyone.
Well, very well. Since we are in such a good mood, we can play.
And our game is called "Irons".
Everyone sit in a circle, I will give you sheets of paper. At a signal, everyone crumple them in a lump with their hands and put them on the floor in front of their feet, then you need to smooth the lump with their feet as if with an iron. The winner will be the one who smoothes the leaf the best. So …. The game is being played.
Well done, everyone tried very hard, the irons did a good job.
Now let's listen to our mothers.
Guys, we really enjoyed working with you, and we also learned a lot by visiting your health meadow today. And we have prepared interesting gifts for your legs. These are fun socks. Let's put them on.
Moms give socks and help put them on.
Let's tell our moms...
- Children: "Thank you!"
What were the legs in socks like?
- Children: beautiful, cheerful, smart, healthy, obedient, pretty, cheerful, skillful, loved, playful, funny.
Do they want to dance?
- Children: Yes!
Dance "Fun Socks"
It's time to say goodbye to our health meadow. We were very pleased with our meeting. Good health to you all!
Exercises for flat feet are an important part of the complex therapeutic effect on the altered arch of the child's leg. Regular and proper use of training will stop negative processes, and at the beginning of pathological changes and completely eliminate them.
Age features
High technologies allow people to make new scientific discoveries and improve their lives. At the same time, they are moving people further and further away from their natural “habitat”. Our children no longer run barefoot, they definitely need to wear shoes, because it is “dangerous” or ugly, according to parents. Such excessive care leads to a decrease in children's physical activity, which causes the development of many problems with the musculoskeletal system. And the absence of natural "irregularities" in the form of stones, grass or sand in the way of children's feet leads to improper formation of the arch of the foot and weakening of the muscular apparatus.
Weak muscles and ligaments in the baby's legs become the cause. The main task of exercises for flat feet in preschoolers is to strengthen the muscles of the foot from all sides, as well as speed up the blood flow in it.
The most effective health-improving gymnastics in the elimination of flat feet in preschool children. Good results are also achieved when using exercise therapy from 14 to 16 years. Throughout this period, the stop is formed, so it can still be modified. After this time, it is almost impossible to stop the pathology with the help of exercises.
When planning classes with young children, parents should understand that you can’t force kids to exercise. So you can "beat off" their desire to engage. The main aspect when planning 3-7 years. If discomfort or pain occurs, individual exercises can be omitted until the preschooler can complete them.
After 7 years, a different tactic is used: perseverance and perseverance. The right motivation will help you deal with the problem faster.
The duration of training also depends on age. So, the first classes for kids take place in 3 minutes. Every day their duration increases by 2-3 minutes. The optimal time for training after the "preparatory" stage of addiction is 15 minutes. Classes for teenagers start from 8-10 minutes, daily increasing the duration and intensity. The average workout at this age is 25-30 minutes.
At any age, training should take place daily. Regular work of all muscles is the key to good performance.
Permitted types of physical activity
In addition to physiotherapy exercises with flat feet, children need other physical activity. However, parents should clearly distinguish which sports will bring additional benefits, and which should be refrained from in order not to aggravate the situation.
Let's start by listing the physical activity prohibited with flat feet:
- Weightlifting;
- Powerlifting;
- Boxing;
- Athletics;
- Football;
- Hockey;
- Skating.
Any activities related to running and jumping are prohibited. Such training causes a strong load on the spine, even in a healthy person. And in children who have impaired depreciation of the foot, these loads are doubled.
The following areas in sports will help to cope with the problem:
- Swimming;
- Oriental martial arts;
- Cycling.
Since active physical activity is not contraindicated for children with flat feet, they are not exempted from physical education lessons. In case of violations of 2-3 degrees, classes are organized for schoolchildren in special groups with a sparing, correctly selected load.
A set of exercises for children
You can do gymnastics for flat feet in children at home or in exercise therapy rooms. The second option is preferable, especially at the beginning of training. The exercise therapy room is equipped with all the necessary devices that are shown to be used during classes. After several training sessions under the guidance of an experienced instructor, parents, having acquired the necessary equipment, can “transfer” classes home.
The doctor selects a specific set of exercises for flat feet only for preschoolers who have reached 4-5 years of age. This is due to the fact that children under this age cannot perform the actions proposed by the instructor consciously. Therefore, classes cannot be considered high-quality, and exercises correctly performed.
Exercises for children 2-3 years old
For the youngest patients, not exercises have been developed, but fun games. By participating in them, the kid has fun, not suspecting that all his actions are aimed at correcting defects on the feet.
- Place plastic bottle caps in front of the children. Ask them to pick them up with their toes and place them in individual baskets. Whoever completes the task first is the winner. Covers can be replaced with any items,
- Use a pillow filled with any cereal. According to the rules of the game, the kid who can carry it as far as possible on his head will win. Exercise helps to control and form the correct posture.
- The game of "fifteen". With the help of a fun game, during which preschoolers have to run after each other, foot deformity can be corrected.
- An exercise during which children need to walk, leaning on different parts of the foot, is presented in the form of a gait of different animals. Kids are offered to look like cubs, penguins or beautiful ballerinas. To do this, they step on the outer part of the foot, and then on the inside. You also need to walk on toes and.
Encourage your baby to jump or walk in the indicated positions. With the help of these simple movements, all muscle groups are developed and strengthened.
A set of exercises for children 4-7 years old
At this age, preschoolers can consciously repeat the movements proposed to them. Consider an approximate set of exercises for children of this age. Remember that before you start the main workout, you need to do a warm-up.
- The kid sits on the floor and stretches his legs. At the expense of the instructor, he bends the foot, then unbends it. With each movement, the speed of the task must be increased. First, the exercise is done with each leg in turn. Then both legs at the same time.
- Without changing position, the child “twirls” the foot clockwise and then against it. First, the exercise is done with each leg in turn. Then both legs at the same time.
- Standing with a straight back, arms along the body, the baby rises on his toes. Then he changes position, rolling from toe to heel.
- Children walk in a circle on their toes, periodically changing the position of the foot to the heel.
- The child stands on his toes and crouches. Squats don't have to be deep.
- Walking on artificially created bumps. For this exercise, special orthopedic mats are used that imitate stones, grass, etc.
- Sitting on a bench, the baby rolls the gymnastic stick with his feet.
- Children run after each other. At the signal of the instructor, they stop, stand on their toes and stretch their arms up.
The complex also includes games designed for young children. The main thing is that the kids do not overwork, enjoying the classes.
Useful video - a set of exercises for flat feet in children
Prevention of flat feet in preschoolers
To prevent improper development of the foot, it is enough to organize an active physical activity for the child. It is important that most of it takes place outdoors. Let your baby go barefoot in the summer. Give him the pleasure of running through the warm puddles after the rain. The smallest particles of earth, stones, small branches will become natural simulators that will not allow pathological changes to develop.
Swimming, outdoor games using the ball, skiing will enhance the effect and will be an excellent prophylactic against flat feet.
In order not to "miss the moment" and to identify the disease in time, the baby should be taken for regular preventive examinations to the orthopedist. Buy him shoes made of quality materials that exactly match his size. Another means of prevention are orthopedic mats, with the help of which a preschooler can develop and strengthen the muscles of the feet.
A balanced diet, which takes into account the daily dose of nutrients and vitamins, is an important component of healthy bones and ligaments. Compliance with the rules of nutrition provides for the correct drinking regimen. It will not allow the child to gain excess weight, which will negatively affect the condition of the feet.
A set of exercises for the prevention of flat feet in children (video)
Ekaterina Morozova
Reading time: 11 minutes
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Some parents consider exercise superfluous (“why - there is physical education at school!”), Others do not have extra 15-20 minutes for children, “because it’s work!”. And only a few mothers and fathers understand the importance of exercise for the child, and specifically get up in the morning half an hour early in order to have time to cheer up with the child and prepare the body for the school / work day.
If your kids sleep in class and constantly shirk PE, this guide is for you!
When is it better to do exercises for a younger student - how to prepare for gymnastics?
Man by nature must move a lot. No wonder they say that movement is life. The less the child moves, lying all his free time near the TV and the more health problems he gets.
Children's specialists are sounding the alarm and reminding parents that the children's body should actively move at least 10 hours a week, and for younger students this minimum increases to 3 hours a day. Moreover, it is desirable that this happens in the fresh air.
Naturally, parents have too little time, but still, allocating 20 minutes in the morning and 20 minutes in the evening for exercise is not so difficult.
Video: Gymnastics for primary school children
What does charging give?
- Prevention of obesity.
- Prevention of problems of the cardiovascular system, musculoskeletal system, and so on.
- Elimination of nervous tension.
- The return of the body to normal.
- An increase in mood is a psychological setting for a good day and a charge of vivacity in the morning.
- Full awakening (the child will come to class with a more “fresh” head).
- Activation of metabolism.
- etc.
How to prepare a child for charging?
Of course, it is difficult to get a child out of bed ahead of time - especially "for some kind of exercise." This wonderful habit needs to be instilled gradually.
As you know, it takes about 15-30 days of regularly repeated actions to establish a habit. That is, after 2-3 weeks of such classes, your child will already be drawn to them.
Without a mood - nowhere. Therefore, the most important thing in the formation of this habit is to tune in and.
In addition, it is important that the exercises for the child change periodically (children at this age get tired of the same type of training too quickly).
And do not forget to praise the child and in every possible way encourage any physical activity.
Video: Morning exercises. Charging for children
15 best exercises for children 7-10 years old - correct posture and increase muscle tone with a daily set of exercises!
If you do not have the opportunity to go out into the fresh air to recharge, then open the window in the room - training should not take place in a stuffy room.
So, to your attention - 15 exercises for younger students
The first 5 exercises are for warming up the muscles. It is absolutely impossible to do complex exercises immediately after sleep.
- We take a deep breath and rise on our toes. We pull the handles up as high as possible, as if trying to reach the ceiling. We go down to the full stop and exhale. The number of approaches is 10.
- Tilt your head to the left, return to the starting position for a couple of seconds and then tilt your head to the right . Next, we make circular movements with the head - to the right side, then to the left. Run time - 2 minutes.
- Now shoulders and arms.
Alternately raise one shoulder, then the other, then both at once. Next, we make swings up with our hands - in turn, then with the left, then with the right hand. Then circular movements with the hands, as when swimming - first breaststroke, then crawl. We try to do the exercises as slowly as possible.
- We rest our hands on our sides and do inclinations - left, right, then forward and back. 5 times - in each direction.
- We walk in place for 2-3 minutes, raising our knees as high as possible . Next, we jump 5 times on the left leg, then 5 times on the right, then 5 times on both, and then jumps with a turn of 180 degrees.
- We stretch our hands forward, interlace our fingers in a lock and stretch forward - as far as possible
. Then, without losing the lock, we lower our hands down and try to reach the floor with our palms. Well, we finish the exercise, trying to reach the ceiling with clasped hands.
- We do squats. Conditions: keep the back straight, legs shoulder-width apart, hands can be clasped behind the head in a lock or pulled forward. The number of repetitions is 10-15.
- We do push-ups. Boys do push-ups, of course, from the floor, but for girls, the task can be simplified - you can do push-ups from a chair or sofa. The number of repetitions is from 3-5.
- Boat. We lie down on the tummy, stretch our arms forward and slightly up (we lift the bow of the boat), and also the legs - we connect them together, lift up the “stern of the boat”. We bend the back as hard as possible. The execution time is 2-3 minutes.
- Bridge. We lie down on the floor (children who can descend onto the bridge from a standing position descend directly from it), rest our feet and palms on the floor and, straightening our arms with legs, bend our backs in an arc. The execution time is 2-3 minutes.
- We sit down on the floor and spread our legs to the sides. We alternately stretch our hands to the toes of the left foot, then to the toes of the right. It is important to touch the leg with the stomach so that the body lies with the leg - parallel to the floor.
- Bend the left leg at the knee and lift it up, clap your hands under it
. Then repeat with the right leg. Next, raise the outstretched left leg as high as possible up (at least 90 degrees relative to the floor) and again clap your hands under it. Repeat for the right leg.
- Martin. We spread our arms to the sides, take the left leg back and, slightly tilting the body forward, freeze in the swallow position for 1-2 minutes. It is important that the body at this moment is parallel to the floor. Next, repeat the exercise, changing the leg.
- We clamp an ordinary ball between the knees, straighten our shoulders, rest our hands on the belt. Now slowly squat down, keeping your back straight and the ball between your knees. The number of repetitions is 10-12.
- We rest our hands on the floor and “hover” above it in the “push-up” position. And now slowly with the help of hands we “go” to a vertical position. We rest a little in the “ostrich” position and “stomp” with our hands forward to the original position. We go back and forth with our hands 10-12 times.
We finish the exercises with a simple exercise for rest: we stretch out “at attention” while inhaling, straining all the muscles - for 5-10 seconds. Then we sharply relax on the command “at ease”, exhaling. We repeat the exercise 3 times.
Motivation for a younger student to perform a daily gymnastics complex at home - useful tips for parents
It is difficult even for an adult to force himself to do exercises in the morning, let alone children - you need to try hard to accustom a child to this useful ritual. There is no need for motivation here.
Where to look for this motivation, and how to lure a child to exercise so that the child is happy with it?
- The main rule is to do exercises together! Well, if dad categorically refuses, then mom should definitely participate in this process.
- We turn on cheerful and cheerful music. Doing exercises in silence is boring even for an adult. Let the child choose the music!
- We are looking for an incentive in each case. For example, a beautiful toned figure to the envy of everyone can become an incentive for a girl, and a muscle relief that he can be proud of can become an incentive for a boy. No less incentive will be weight loss if the child is overweight.
- Looking for someone to imitate. We do not create idols (!), but we are looking for a role model. Naturally, we are looking for him not among bloggers and bloggers with beautiful bodies and emptiness in their heads, but among athletes or heroes of films / films that the child loves.
- Charging is needed to become stronger. And you need to be strong (strong) to protect your younger brother (sister).
- In addition to 5 exercises for warming up the muscles, you need to choose another 5-7 exercises for direct charging. More for this age is not needed, and the training itself should take no more than 20 minutes (twice a day). But it is important to regularly change the set of exercises so that the child does not get bored! Therefore, immediately make a large list of exercises, from which you will pull out 5-7 new ones for every 2-3 days.
- We talk more often with the child on the topic of health : why exercise is so important, what it gives, what happens to the body without physical activity, and so on. We are looking for thematic films and cartoons that we watch, of course, with the child. We often watch films in which young athletes achieve success - often such films become powerful motivators for a child to go into the world of sports.
- Arrange a sports corner for your child in the room . Let him have personal bars and rings, a Swedish machine, a fitball, a horizontal bar, children's dumbbells and other equipment. Reward each month of training with a trip to a trampoline center, rock climbing or other sports attraction.
- Use your own cravings to encourage your child to exercise. . For example, if a child loves a ball, consider a set of exercises with the ball. He loves uneven bars - do exercises on the children's sports ground. Etc.
Video: Fun exercise for a child
Remember that it is impossible to drive a child to exercise, as to hard labor. It is important that he wants to work with you. Therefore, first of all, we demonstrate the importance of charging by our own example.
Children at this age already think and analyze perfectly, and if you constantly lie on the couch, growing your belly, then you simply cannot force your child to study - a personal example is more effective than all other methods.
The health of children, their proper development, depends on the foundations laid in them by their parents. Sports loads are necessary for a small organism in order to strengthen physical fitness, increase muscle tone and give strength to a mobile toddler.
The main secret in achieving the effect of physical exercises is the regularity of classes. To increase the endurance and muscle strength of children, it is necessary to find 30 minutes of time 2-3 times a week to perform them.
You should start classes with small loads. Use one set with multiple repetitions for each exercise. Then gradually increase the number of approaches. Be sure to let your child rest between sets for 20-30 seconds.
Watch your breath during training, you need to breathe evenly, without holding air in the lungs. If pain is felt during physical exertion, then it is necessary to switch to exercises for other muscle groups.
By doing the developmental exercises correctly and with focus, you will help improve their health and prepare them for future sports victories.
In the article you will find a description of exercises to strengthen the physical condition of the child and you can see photos of exercises for children in order to perform them correctly.
Properly selected exercises for the chest will help strengthen the musculoskeletal frame, as well as provide an opportunity.
We bend our elbows several times, as much as we can. To increase the load, we switch to push-ups with a straight body.
Lie on your back on a hard surface. We bend our legs at the knees, stretch our hands in front of us, holding two light objects in them (dumbbells can be used). Then, bending your elbows, spread them apart and lower them to the floor. After slowly lifting, returning them to their original position.
For an effective load on the muscles, actions are performed at a slow pace to properly develop the heart and lungs of the child.
Push-ups are an effective way to develop the muscular system of the chest. They also help children strengthen their shoulders and arms. You should start the execution by kneeling and placing your hands on the floor.
Starting position: lying on the surface with 2 objects (dumbbells) on the hands raised in front of you. Smoothly and synchronously lower both palms with dumbbells behind the head, stretch out like a string. Then, slowly, we return to the starting position. With the help of such actions, you can also strengthen the press.
Workout for the abdominal muscles
When performing physical training for the abdomen, children not only strengthen muscles, but also form the correct posture, improve their coordination.
- Lie down on the floor and create support for your legs. Putting your hands on your chest, gradually lift your body off the floor. Slowly bring the body to a sitting position. Then we also slowly lower ourselves back.
- The next exercise does not give a large load on the lower back, unlike the previous one. We lie on the floor, bending our knees. We put our hands on the waist, we focus on the feet. Gently raise the body, pressing the chin to the chest as much as possible. It is necessary to stop for a while, when the abdominal muscles are very tense. We return to the starting position.
- To work the muscles of the lower abdomen, you can pull your knees to your chest. In the prone position, we put our hands under the body and gradually try to pull the bent knees to the chest as much as possible. Further, slowly, we return to the original position.
- To strengthen the oblique muscles, perform rotations of the torso. To do this, sit on a stool or bench and keep your hands shoulder-width apart. Turn the body first to the maximum left, then repeat the same action to the right. The legs remain motionless.
Development of hand coordination
A fairly simple exercise that will take from 5-10 minutes of time. Take an expander or a dense rubber ball in one hand, resembling a tennis ball in shape and size.
Squeeze and unclench the object for several minutes until the wrist and fingers get tired. Then repeat the exercise with the other hand.
Strengthening small legs
You need to train the child when he is in a good mood. So that the occupation brings him both benefit and pleasure.
Walking in the fresh air, running with peers on the playground, of course, develop the baby's legs. But it is also necessary to strengthen them with the help of special physical activities.
For beginner athletes, an exercise is suitable - squatting. Stand with your back to a vertical surface and place your feet shoulder-width apart with your arms out to the sides. Next, we slowly begin to squat down, gradually pushing the feet so that the hips reach a right angle with the wall, and the calves - a right angle with the floor. We try to stay in this position as long as possible. We perform the exercise only 1 time, it will help strengthen the muscles of the thighs, and improve stretching.
Let's do lunges forward alternately with each leg, strengthening the calves and muscles of the upper half of the legs. From a standing position, hands at shoulder level, take a big step forward with your right foot. We begin to smoothly descend as low as possible, bending the knee of the right leg. Then we return to the starting stance and lunge with the left foot.
You will need a stand or an object replacing it with a height of about 5-10 cm. Carefully stand on it on your toes so that the heel hangs as much as possible in the air. You can stick to the support in front. Now we slowly rise to the fingertips to maximize the strain on the calf muscles. We try to stay in this position for a few seconds and go down.
Shaping the shoulder muscles
Proper development of the shoulder muscles in a child will help him cope with physical stress more easily, help him stay alert and cheerful longer.
Find a support that is mid-thigh high. With your feet shoulder-width apart, stand at a distance of 60-90 cm from her. Rest your hands on the surface at shoulder level. Gradually we lean forward, trying to get support with our chin. At the same time, we keep our back straight, while bending our elbows should look down. Next, slowly rise to the starting position.
Give strength to the hands
The most famous and yet effective exercises for giving strength to the arms are push-ups and pull-ups, as well as weight lifting.
The first two sets of exercises are most suitable for children.
- Put a chair against the wall, turn your back to it. Place your hands on a chair with your legs straight. Gradually, bending your elbows, lower your pelvis until your hands reach your chest. Then slowly return to the starting position. Repeat 10-15 times, do 2-3 sets. This exercise is effective for developing the back of the arm - triceps.
- Pull-ups are the best option for strengthening your child's arms. It is necessary to grasp the crossbar with your palms at a shoulder-width distance, tear your legs off the floor and try to raise your chin above the crossbar. The first time you may not succeed, but you do not need to stop when you fail. Try again. If the child is very hard, then you can wrap your arms around him and help him pull himself up.
Back exercises
The back and spine are the backbone of our body, which allows us to move, walk, lift and carry objects.
Strengthening the back muscles is essential for children from an early age. Since closer to school, the child will begin to spend most of the time sitting at a desk in the classroom, doing homework, playing at the computer.
Exercise "swing". While lying on your stomach, raise your arms in front of you above your head. Then lift your legs off the floor and try to pull them up. Make alternating jerks with your arms and legs, as if trying to swing. At the same time, the stomach and hips do not come off the floor. Such actions will help strengthen not only the muscles of the back, but also the buttocks, and will provide an opportunity to develop flexibility.
Fasten the plank at a height of about 60 cm from the floor. For this, you can use, for example, 2 chairs. Lie on the floor, while grasping the stick with your arms wide apart. Try to push your chest up. In this case, the back and legs should be straightened, touch the floor only with the feet. Start training with a couple of sets of 10 reps.
The role of exercise for children cannot be overstated. In the modern world, which is filled with gadgets and computers, the child spends a lot of time in a stationary state. To avoid health problems in the future, children simply need to move and develop.
Draw the attention of the child to outdoor games, take the time to perform a set of exercises for each part of the body several times a week. Turn on the music, lay out a bright, interesting carpet and make the activities not only useful, but also interesting for your children.