What are the benefits step aerobics before regular aerobics? "Step" in translation from in English means "step". Step aerobics does not require excessive concentration and concentration of thoughts on the correct assimilation of certain movements. All you need is to be able to move beautifully.
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Master Class
"Step aerobics in preschool"
At present, the problem of physical education of preschool children occupies a central place in modern society. It is in this period that the foundations of health, proper physical development are laid, motor abilities and interest in classes are formed.
The volume of health-improving exercises currently used in the practice of our kindergarten is very large. Exercises are diverse in form, content and degree of impact on the child's body, but according to the results of diagnostics over the past two years, there has been a decrease in the level of development of physical qualities, especially coordination of movements, and the number of healthy children is drastically decreasing.
At the same time, senior preschool age is the most important period for the formation of motor activity and favorable for the development of many physical abilities, including coordination, as well as the ability to perform cyclic actions for a long time in modes of moderate and high intensity.
In the context of the increase in the volume of educational and cognitive activity, motor activity began to occupy a more than modest place in the life of a modern preschool child. He spends more and more time computer games, watching TV.
Target my masterclass: Dissemination of pedagogical experience with children of preschool age in conducting step aerobics.
Tasks: - Transfer the methods of methodological techniques to mastering the basic steps in step aerobics for children;
- create an atmosphere of openness, goodwill, co-creation in communication.
Step aerobics for children is a whole complex of different exercises, different in pace and intensity, all muscles and joints are working at the base, which is rhythmic ascents and descents with the help of a special platform - step. It is performed to rhythmic music and combined with movements of various parts of the body (hands, head). Attracting emotionality and consonance modern dance, step aerobics allows you to eliminate monotony in the performance of movements, maintains the well-being of the child, his vitality.
What are the benefits step aerobics before regular aerobics? "Step" in translation from English means "step". Step aerobics does not require excessive concentration and concentration of thoughts on the correct assimilation of certain movements. All you need is to be able to move beautifully. Step aerobics is interesting and varied, there are many elements of descent and ascent in the movements. As a result of systematic studies, children receive a harmoniously developed body, excellent posture and develop beautiful, expressive and precise movements.
Step aerobics can be practiced in various ways:
In the form of complete classes of a health-improving and training nature with children of older preschool age, lasting 25-35 minutes;
As part of a session (lasting 10 to 15 minutes;
In the form of morning exercises, which enhances its healing and emotional effect;
In demonstration performances of children at holidays;
Like step entertainment.
Step aerobics classes address the following tasks:
- Health promotion:
- Contribute to the optimization of growth and development of the musculoskeletal system;
- Increase efficiency and motor activity;
- Form the correct posture;
- To promote the development and functional improvement of the respiratory, circulatory, cardiovascular and nervous systems;
- To develop the need for systematic sports.
- Improvement of psychomotor abilities:
- Develop motor qualities: muscle strength, endurance, speed, flexibility and coordination abilities;
- Develop a sense of rhythm, ear for music, memory, attention, the ability to coordinate movements with music;
- Contribute to the improvement of mental state, stress relief;
- To form skills of expressiveness, plasticity and gracefulness of movements;
- Develop a sense of self-confidence.
- Emotional level increase, psychoregulation:
The course of joint motor activity
"Fun step aerobics"
1 part. The children enter the room. Alignment.
Host: Hello. I am very glad to meet you!
Get in order, pull yourself up, do not be lazy!
Attention! Attention! I hasten to inform you.
I want to invite you to step - aerobics.
Host: Guys email kindergarten received a letter. Let's read it.
Slide 1 (text of the letter):
"Guys, I'm sick. I didn't drink or eat all day. I didn’t play, I didn’t have fun ... I ask for your help. Clown Klepa
Host: Guys, why do you think the clown Klepa got sick?
You are right, guys, Klepa got sick because he didn’t move much, didn’t do physical education.
And without any doubt there is a good solution.
Everyone needs exercise to be healthy.
From physical education there will be a slim figure.
You guys help, teach Klepa everything. Can we help?
The guests will film us, we will send the video to Klepa.
Let not everything be given at once, everyone will have to try!
Is everyone gathered? Is everyone healthy? Are you ready to engage?
My back is straight.
I'm not afraid of slopes.
I straighten up, I bend.
I turn.
Walking "snake" between the rows of steppes.
Walking on heels, hands on the belt.
Walking on toes, hands on the belt.
Walking, bypassing the "snake" each step.
Running with shin back whipping (show heels).
Running with straight legs thrown forward (show toes).
Walking in a circle, around the steppes.
Part 2 (on the steppes).
We have step-platforms, we will show a master class!
To the song of Barbarika "Kindness"
Jump. Tilt and turn of the head.
Alternately put the toe of the foot on the corner of the step, hands on the belt 4p each.
Step on the step with the movements of the hands forward, up, to the sides, down. 2r.
Walking on the step, waving your arms, tilting your head. 2 p.
Step forward from the step, hands on the belt. 2r. right foot, 2p. left.
Step back from the step, hands on the belt. 2r. right foot, 2p. left.
Step from the step to the side, hands to the side, sp. hands to shoulders.
2r. right, 2p. to the left.
Step on the step hands up, step from the step, hands down. 2 times from each leg
Step from step, heel to step.2r
Step on the knee step, hands on the belt. 3 times with each leg
Step on the step, lunge to the side, arms to the sides. 2 times from each leg
Step on the step throwing the knees up, arms bent at the elbows. 3 times with each leg
Kneeling on the steppe, hands rest on the floor in front of the steppe,
stretch the straight leg back. 4 swings up with the right foot, 4 with the left.
Sitting on the steppe, leaning back with your hands, alternately
raise and lower outstretched legs, with cotton under the knee 8r. + "bike" legs.
Jumps, alternate with walking.
Steps put in a circle and stand on them.
Leading: In order to test dexterity, you need to play urgently.
A game of low mobility. Passing the ball on every downbeat of the bar. Music “Italian Polka” by S. Rachmaninov (children sit in a circle on the steppes).
Leading: To become an agile athlete, we will hold a relay race.
You stand in columns and pull yourself up a little.
Is everyone ready? Good afternoon, let's compete now!
Steps are set in 2 rows of 4 steps.
Girls stand in one column, boys in another. (Music).
Jumping through the steps with the ball in your hands, roll the ball back on the floor and pass it to the next one, stand at the end of the column.
Snake run around the steps with the ball in hand, back straight, pass the ball to the next and stand at the end of the column.
3 part. Relaxation "The back is resting."
We studied, played and got a little tired.
We will sit together in a circle, rest with you, my friend. (Music)
Stop swinging your back
You have to lie down and rest.
I'm lying on the mat, looking straight at the ceiling
Heels lie flat
Shoulders, shoulder blades,
The back is straight, straight and always will be!
Reflection:
Presenter: Guys, were you interested in practicing on the steppes?
Well done, everyone tried hard! Did we get everything right? So you need to practice more! What new have you learned?
Conclusion:
Watching you in the process of our work, I can say with confidence that you have mastered the technique of mastering step aerobics.
You are all flexible, slender, fit. You can send the video and watch it yourself.
Now, I would like to know your opinion. Whoever considers the master class I conducted to be fruitful, stand on the steppes.
Well - come out together and you will surprise me!
Literature
Kuzina I. Step aerobics for preschoolers// Preschool education, 2008 №5
Kuzina I. Step aerobics is not just a fashion / / Hoop 2005 No. 1.
Dolgorukova O. Fitness aerobics // Hoop 2005 No. 6
Belova T.A. The use of the step platform in health-improving work with children// Handbook of the senior educator preschool 2009 №7
Barabash T.L. Speech-motor gymnastics "Step to the word" using steps // Handbook of the senior teacher of a preschool institution 2011 No. 12
Introduction
According to the degree of influence on the child's body, all types of health-improving physical education(depending on the structure of movements) can be divided into two large groups: exercises of a cyclic and acyclic nature. Cyclic exercises are such motor acts in which the same complete motor cycle is constantly repeated for a long time. These include walking, running, skiing, cycling, swimming.
In acyclic exercises, the structure of movements does not have a stereotypical cycle and changes during their execution. These include gymnastics and strength exercises, jumping, throwing, sports and outdoor games. Acyclic exercises have a predominant effect on the functions of the musculoskeletal system, resulting in increased muscle strength, reaction speed, flexibility and mobility in the joints, and lability of the neuromuscular apparatus. The types with the predominant use of acyclic exercises include morning exercises and rhythmic exercises.
Morning exercises contribute to a faster bringing the body into working condition, maintaining high level working capacity during the day, improving the coordination of the neuromuscular apparatus, the activity of the cardiovascular and respiratory systems. The peculiarity of rhythmic gymnastics is that the pace of movements and the intensity of the exercises are set by the rhythm of the musical accompaniment. It uses a complex of various means that affect the child's body. So, a series of running and jumping exercises affect mainly the cardiovascular system; tilts and squats - on the motor apparatus, methods of relaxation and suggestion - on the central nervous system. Parterre exercises develop muscle strength and joint mobility, running series develop endurance, dance series develop plasticity, etc. Depending on the choice of means used, rhythmic gymnastics classes can be predominantly athletic, dance, psychoregulatory or mixed. The nature of energy supply, the degree of strengthening of respiratory and circulatory functions depend on the type of exercise. A series of parterre exercises (in the supine position, sitting) has the most stable effect on the circulatory system. Heart rate does not exceed 130 bpm, i.e. does not go beyond aerobic zone. Thus, parterre work is predominantly
aerobic character. In a series of exercises performed in a standing position, exercises for the upper limbs also cause an increase in heart rate up to 130 bpm, dance exercises up to 150 bpm, and global exercises (tilts, deep squats) up to 160 bpm. The most effective effect on the body is provided by a series of running and jumping exercises.
In health-improving classes, the choice of the pace of movements and series of exercises should be carried out in such a way that the training was mainly aerobic in nature (with an increase in heart rate within 130-150 bpm). Then, along with improving the functions of the musculoskeletal system (increasing muscle strength, mobility in the joints, flexibility), it is also possible to increase the level of general endurance, but to a much lesser extent than when performing cyclic exercises.
The forms of health-improving physical culture described above in kindergarten(with the use of acyclic exercises) do not contribute to a significant increase in the functionality of the circulatory system and the level of physical performance, and therefore are not of decisive importance as health programs.
The leading role in this belongs to cyclic exercises that ensure the development of aerobic capacity and overall endurance in children.
Aerobics is a system of physical exercises, the energy supply of which is carried out through the use of oxygen. Aerobic exercises include only those cyclic exercises in which at least 2/3 muscle mass. To achieve a positive effect, the duration of aerobic exercises should be at least 20-30 minutes. It is for cyclic exercises aimed at developing general endurance that the most important morphological and functional changes in the circulatory and respiratory systems are characteristic. Differences in certain types of cyclic exercises associated with the peculiarities of the structure of the motor act and the technique of its implementation are not of fundamental importance for achieving a preventive and healing effect. The experience of working with children of preschool age shows that all the forms of health-improving physical culture listed above have a positive effect on the child's body. But the most effective is aerobics.
Aerobics is great fun for kids. In order to make the classes more interesting and rich, we made individual projectiles for children - steppes.
A step is a step no more than 8 cm high, 25 cm wide, 40 cm long, light and covered with soft leatherette.
Step aerobics classes are necessarily accompanied by vigorous, rhythmic music, which creates a good mood in children. Step aerobics can be practiced in various ways:
In the form of complete classes of a health-improving and training nature with children of older preschool age, lasting 25-35 minutes;
- as part of the lesson (duration from 10 to 15 minutes);
- in the form of morning exercises, which enhances its healing and emotional effect;
- in demonstration performances of children at holidays;
- as a step-entertainment.
One complex of step aerobics, as a full lesson, is performed by children for three months, some exercises, as they are mastered, may change and become more complicated.
When distributing exercises, it is necessary to correctly dose physical activity, i.e. heart rate should not exceed 150-160 bpm.
Complexes of step aerobics for health-improving and training
orientations for older preschoolers
Complex No. 1
In a well-ventilated hall, steppes are laid out in a checkerboard pattern on the floor. Under vigorous, rhythmic music, children enter the hall and stand behind the steps. (Children in lightweight clothing, barefoot.)
Preparatory part
1. Walking is normal on the spot. (Children should feel the music, catch the pace of movement, tune in.)
2. Walking on the steppe.
3. Side step back from the step to the floor and back to the step, from the right foot, cheerfully working with the hands.
4. Side step back from the step, forward from the step.
5. Walking on the steppe; hands alternately forward, up, forward, down.
Main part
1. Walking on the steppe, drawing large circles alternately along the torso with hands, fingers clenched into fists.
2. Step to the step - from the step, with the hands, drawing small circles alternately along the body.
(Repeat 1 and 2 three times.)
3. Side step on the step to the right and left, straight arms, simultaneously lifting forward and down.
4. Side step on the step to the right and left with a half-squat (step - sit down); hands bent at the elbows - to the shoulders, down.
5. Walking on the steppe, raising the knee high, while clapping with straight arms in front of you and behind your back.
6. Step to the step - from the step with claps with straight arms in front of you and behind your back.
(3, 4, 5 and 6 repeat 3 times.)
7. Run in place on the floor.
8. Light running on the steppe.
9. Running around the step.
10. Loose running.
(7, 8, 9 and 10 repeat 3 times.)
11. Normal walking on the steppe.
12. Walking on toes around the step, alternately raising your shoulders.
13. Step to the side from step to step.
14. Walking on the heels around the step, simultaneously raising and lowering the shoulders.
15. Step to the side from step to step.
16. "Cross". Step from the step - forward; from the step - back; from the step - to the right; from the step - to the left; hands on the belt.
17. The same, performing dance movements with your hands.
18. Breathing exercise.
19. Normal walking on the steppe.
20. Step from step to step, hands up, to the shoulders.
21. Walking around the steppe on bent legs, hands on the belt.
22. Loose walk with clapping overhead.
23. Step to the step from the step.
24. Rebuilding in a circle. Walking on the steppe in a circle.
25. Max straight leg up and forward (8 times).
26. Walking with a snake around the steppes (2-3 circles).
27. Max straight leg up and forward, hands on the belt (8 times).
28. Running a snake around the steppes.
29. Outdoor game "Circus horses".
The circle of steppes is a circus arena. Children go around the steppes, raising their knees high (“like horses in training”), then, on a signal, they switch to running with a high knee raise, then to walking and, when the music stops, take a step (“stall”, there should be 2-3 less steps number of children). The game is repeated 3 times.
Children clean the steppes in a certain place and take a rug, which they lay out in a circle and sit on them.
30. Relaxation and breathing exercises.
Complex No. 2
Steps are arranged in a chaotic order.
Preparatory part
1. Simultaneously with walking on the steppe, straighten your arms up, unclenching your fists, look at them; hands to the shoulders, hands clenched into fists.
2. Step to the step - from the step, cheerfully working with your hands.
3. Simultaneously with walking on the steppe, swing your arms back and forth with claps in front and behind.
4. Walking on the steppe, turning around with free hand movements. (To one side and the other.)
5. "Cross". (Repeat 2 times.)
Main part
1. Simultaneously with walking on the steppe, cross the bent arms in front of you, simultaneously clap the left hand on the right shoulder, and the right hand on the left shoulder.
2. Step from the step to the side, alternating with a squat, raising your hands forward.
3. Simultaneously with walking on the steppe, raise your hands through the sides up and clap above your head.
4. Step from step to step, raising and lowering the shoulders.
5. Walking in all directions with variable steps, performing dance movements with your hands.
(Repeat 2 times.)
6. Sitting on the steppe, legs crossed, hands on the belt. Lean right, left.
7. I.p. - too. Waving your arms forward, quickly stand up, return to the starting position.
8. Kneeling on the steppe, hands on the belt; drop on your heels, arms to the sides, return to the starting position.
9. Walking on the steppe, cheerfully working with your hands.
10. Rhythmic squats and straightenings on the step, hands in free movement.
11. Circling on the step, arms to the sides, to one side and the other.
12. Repeat #10.
13. Circling with closed eyes.
14. Step on the step - from the step.
15. Loose running with tasks for hands.
16. Repeat #1.
17. Light running on the steppe alternates with walking 2 times.
18. Jumping, standing sideways on the step, hands on the belt; feet apart on the floor, feet together, return to starting position.
19. Step on the step - from the step.
20. Repeat #18 on the other side.
21. Walking on the steppe.
22. The outdoor game "Physical education-hooray!".
Children carry the steppes for playing to different places, placing them in two lines on opposite sides of the playground. One step less on one side. They themselves become where there are more steppes, two people per step. This is the start line. On the opposite side is the finish line. Guys say:
“Sport, guys, is very necessary.
We are close friends with sports,
Sports help!
Sports - health!
Sport is a game!
Physical training!"
With the end of the words, the children run a race to the finish line. Those who did not have time to take the step lose. Those who are among the first to take the step win. (Repeat the game 3 times.)
23. Games and relaxation exercises.
Complexes for morning exercises on the steppes can be made using the above exercises. For example, a complex of morning exercises on the steppes ( for older preschoolers).
Steppes are laid out in three rows
1st part.
Walking and running in a column one by one around the steppes.
Walking and running like a snake around the steppes. Walking with stepping over the steppes. Rebuilding in triplets to the steppes.
2nd part.
1. I.p.: standing on the step, hands down. Simultaneously with walking in place, swing your arms back and forth with claps in front and behind (10 times).
2. I.p.: o.s., step to the right from the step, arms to the sides, return to the starting position; the same to the left. (5 times each.)
3. I.p.: standing on the step, feet shoulder-width apart, arms down. Turns to the right and left with free hand movements (10-12 times).
4. I.p.: kneeling on the steppe, sit down and get up without helping yourself with your hands (10-12 times).
5. Sitting on the steppe, cross-legged, bend over to the right and left knee, touching it with your forehead (help yourself with your hands).
6. I.p.: o.s. on the steppe, swing the straight leg forward, clap under the foot (10-12 times).
7. Regular jumps on the step alternate with walking 2 times.
Complex No. 3
In a well-ventilated hall, step-boards are laid out in three rows on the floor. (Children practice barefoot, in lightweight clothing.)
Preparatory part (1st musical segment)
1. Head tilt left and right.
2. Raising the shoulders up and down.
3. Walking is normal on the spot on the steppe.
4. Side step forward from the step to the floor and back to the step.
5. Side step back.
6. Side step to the right (left) from the step, return to I.p.
7. Side step back and forth; right left.
8. Leg back, behind the step-board - arms up, return to I.p.
9. Lunge with the foot forward, arms to the sides.
Main part (2nd musical segment)
1. Right leg to the side, behind the step; right hand to the side. Left foot to the side left hand to the side. Return to I.P.
2. Put the right (left) foot forward in front of the step on the toe, pull the right (left) hand sharply forward. Return to I.P.
3. The same to the right and left of the step-board. Back from the step board.
4. Put the right (left) leg sharply forward; right left); back and return to i.p.
5. Semicircle. Draw a semicircle around the step board with the right (left) foot; return to i.p.
6. Side step on a step-board with a half-squat (repeat exercises twice).
(3rd musical segment)
7. Turn right (left), foot back behind the step board, arms to the sides; return to i.p.
8. Standing on the floor in front of the step board, put your right (left) foot on the step, arms sharply up; return to i.p.
9. I.p. Same. Lunge with the right (left) foot on the step, palms on the knee; return to i.p. (repeat exercises twice).
10. Lunges with the foot to the right; left; back, standing on a step-board.
(4th musical segment)
11. "Wiggles".
12. Running exercises.
13. Semi-squats with circular movements of the arms.
14. Running exercises.
(5th musical segment)
15. Jumping exercises.
16. Circling on the step-board to the right and left sides around you, arms to the sides.
17. Jumping exercises.
18. Walking around the step-board on half-bent legs, hands on the belt.
19. Leg forward, behind the step-board, arms sharply to the sides; return to i.p.
(6th musical segment)
20. Walking normally on the spot.
21. Step forward; step back; put your feet wide.
22. Rebuilding with steppes in a circle. Walking on the steppes on the spot.
23. Holding hands, side step to the right in a circle.
24. I.p. Same; four steps back and forth.
25. Exercises to restore breathing. (Class duration 30-35 min.)
Complex with balls of small diameter for children of the preparatory group for school
1st musical segment. Introductory part.
Exercises against the wall to form the correct posture (3-4 exercises). Walking in a column alternating with running; walking on toes, heels, outside feet; snake running between step-boards and jumping (stepping over) over them; walking along correctional paths (while walking, children take right hand ball of small diameter); rebuilding in three links to the step-boards (pre-decomposed); walking in place: turn to the step-boards.
Main part divided into four musical segments. Exercises on step-boards with a small ball:
2nd musical segment.
1. I.p.: standing on the step, the ball in the right hand. Step forward from the step, transfer the ball over your head to the other hand; return to i.p.
2. I.p.: the same. Step back from the step, shift the ball over your head to the other hand; return to i.p.
3. I.p.: the same. Step forward, step back, shift the ball over your head from hand to hand.
4. I.p.: o.s. step, ball in right hand. Bring the right (left) foot forward on the toe in front of the step, at the same time bring forward the right (left) hand with the ball; return to ip, transfer the ball to the other hand.
5. I.p.: o.s. The same movement is performed to the right (left) of the step.
6. I.p.: o.s. The same - back from the tap.
7. I.p.: o.s. on the step, arms to the sides, the ball in the right hand. Lunge to the right (left) of the step, three wiggles, return to the SP, transfer the ball to the other hand.
3rd musical segment.
1. I.p.: o.s. step, arms forward, ball in right hand. Turn right (left), rising on toes and moving the right (left) hand with the ball back. Return to SP, transfer the ball to the other hand.
2. I.p.: the same. The same turn to the right (left), but put the foot behind the step-board alternately. Turn right - right foot; turn left - left foot.
3. I.p.: o.s. on the step. Lunge with the right (left) foot forward behind the step-board; hands forward; move the ball; return to i.p.
4. I.p.: o.s. step, ball in right hand. Move the right (left) leg back behind the step and put it on the toe; raise your hands up, shift the ball; return to i.p.
5. I.p.: o.s. in front of the step, the ball in the right hand. Step on the step, shift the ball over your head; return to i.p.
4th musical segment.
1. Running in place, on a step board.
2. I.p.: o.s. on the step, hands above the head, the ball is sandwiched between the palms. Spin on toes around you, at the same time “rub” the ball with your palms.
3. Running around the step board to the right and left sides.
4. Repeat exercise. No. 2.
5. I.p.: o.s. on the step. Throwing the ball up and catching it after the clap.
6. The same, sitting on a step-board, legs to the sides.
7. I.p.: o.s. on the step board, the ball in the right hand. Throwing the ball on the floor and catching with one hand, alternately with the right and left hand.
8. The same, sitting on a step-board, legs to the sides.
9. I.p.: o.s. on the step board, the ball in the right hand. Throw the ball from hand to hand, shifting from foot to foot.
5th musical segment.
1. I.p.: o.s. on the step board, the ball in the right hand. Jump - legs apart, for the step in different directions; transfer the ball to the other hand; jump back to I.p.
2. Walking on the steppe, "rubbing" the ball in the palms.
3. I.p .: right foot - on the step, left - on the floor to the left of the step, arms to the sides, ball in the left hand. Jump to change the position of the legs, transfer the ball to the other hand.
4. Repeat #2.
5. Walking in place, on a step board.
6. Rebuilding in a column one at a time, put the ball in place.
7. Rebuilding in three links to the step-boards. Take steps.
8. Rebuilding in a circle. Lay the step boards in a circle.
9. Walking in place on a step board.
10. Step back and forth.
11. Side step to the right in a circle, before returning to the place.
Final part.
6th musical segment (music for relaxation).
Meditation game "By the lake". A circle of steppes is a lake. Children in it “splash”, “cool”, “splash”, lower their legs and rest.
To improve the health of children Contribute to the optimization of growth and development of the musculoskeletal system Increase efficiency and motor activity Form the correct posture Promote the development and functional improvement of the respiratory, circulatory, cardiovascular and nervous systems Develop the need for systematic sports
To improve psychomotor abilities Develop motor qualities: muscle strength, endurance, speed, flexibility and coordination abilities Develop a sense of rhythm, ear for music, memory, attention, the ability to coordinate movements with music Develop a sense of self-confidence
The value of step aerobics Persistent interest in physical education classes Development of confidence, orientation in space Development of general endurance Improving the accuracy of movements Education of physical qualities: dexterity, speed, strength, flexibility, plasticity The effectiveness of physical activity
The program is built on generally accepted principles The principle of systematicity and consistency - the continuity of the material and its repetition The principle of gradualness The principle of individuality The principle of accessibility The principle of load alternation The principle of visibility The principle of consciousness and activity
Keep shoulders back, chest forward, buttocks tight, knees relaxed Avoid overexertion in knee joints; Avoid excessive arching of the back Do not lean forward from the hip, lean with the whole body When lifting or lowering, always use a safe method of lifting
Rules for performing step training Perform steps to the center of the step platform Put the entire sole of the foot on the step platform when lifting, and, going down, put the foot from toe to heel before taking the next step Descending from the step platform, stay close enough To her. Do not retreat more than the length of the foot from the step platform Do not start teaching children the work of the hands until they master the movements of the legs to perfection Do not rise or fall from the step platform, standing with your back to it Take a step with ease, do not hit on step - platform feet
Classification of exercises direction of vertical movement (up or down) steps up (Up Step) steps down (Down Step) of the leading leg from the same leg with a change of legs presence or absence of rotational moment around the longitudinal axis, which allows us to divide the elements into the following two types without rotation with rotation of the presence or absence of the reference phase, which makes it possible to classify movements into steps of jumps and jumps
Maya Drozdova
The problem of the physical development of children is one of the most urgent and priority in the work of our kindergarten. For the development of the physical qualities of children, we use the following programs and technology: "Physical culture - for preschoolers" L. D. Glazyrina, dance-game gymnastics Zh. E. Firileva, E. G. Saykina "Sa-fi-dance", an innovative technique - eurythmics, a technique of breathing exercises by A. N. Strelnikova. All this is aimed at preserving and strengthening the health of the child, contributes to the formation of the principles and habits of a healthy lifestyle, the foundations of physical culture, educating children in the need for physical improvement, in movement based on "muscle joy". The above can also include step aerobics.
Step aerobics - these are rhythmic movements up and down a special step platform, the height of which varies depending on the level of difficulty of the exercises.
Step aerobics develops mobility in the joints, forms the arch of the foot, trains balance, strengthens the muscular system, improves flexibility, plasticity, restores body tone, normalizes the activity of the cardiovascular system, helps to develop good posture, beautiful, expressive and precise movements, promotes harmonious development.
This technology does not require the purchase of expensive equipment. A step bench is enough, not more than 8 cm high, 25 cm wide, 40 cm long, covered with soft leatherette, which you can make yourself.
Work with steppes Let's start with a few simple but important rules:
1. Take steps to the center step - platforms;
2. Bet on step-platform the entire sole of the foot when lifting, and, descending, put the foot from toe to heel before taking the next step;
3. Descending from step - platforms, stay standing close enough to her. Don't deviate from step - more platforms than the length of the foot;
4. Do not start teaching children the work of the hands until they master perfectly the movements of the legs;
5. Do not rise or fall from step - platforms standing with his back to her;
6. Take a step with ease, do not hit on step - platform feet.
Then comes the basics elements:
1. Basic step
2. Step feet apart, feet together.
3. Side step with a touch on the platform or on the floor.
4. Steps with lifting to the platform and bending the leg forward (various options)
5. Touching the platform with the toe of the free leg.
6. Step across the platform
7. Lunges to the side and back
8. Side steps to the right, left, forward, backward, with turns.
9. Steps to the corner
10. B - step
11. A - step
12. jumps (jump onto the platform on one foot)
13. Jumping
14. Upper back muscles. Lying on stomach step platform, shins lie on the floor, arms are bent, forearms up. Take your hands back, return to and. P.
15. "Boat" on the stomach.
16. Adductors of the thigh. Lying on your side, put "upper" foot on the platform. Working (lifts up) "lower" leg.
17. Push-ups in the lying position become more difficult if the feet are fixed on the platform.
18. Backrest, use the edge of the platform, is a good exercise for triceps.
19. It is advisable to perform a number of exercises for the abdominal muscles while lying on your back, on the platform.
20. Chassis - lateral gallop to the side, in small steps.
Exercises for step aerobics are selected mainly of a cyclic nature (mainly walking, causing active activity of the circulatory and respiratory organs, enhancing metabolic processes, simple in their motor structure.
The complex of exercises consists of a preparatory and main part. The preparatory part provides warming up of the body, preparing it for the main physical activity. All exercises of the main part are performed on steppe in a light dance rhythm with a small amplitude. Complex ends aerobics breathing and relaxation exercises performed at a slow pace.
One complex step aerobics, as a complete lesson, is performed by children for three months, some exercises, as they are mastered, may change and become more complicated.
Step aerobics It is held with cheerful music familiar to children. You can use modern pop music. The most important thing is that it should be rhythmic, cheerful and emotional.
Collective activities of children under musical accompaniment are perceived by pupils much better, increase their emotionality. Performing joint exercises, children do not feel discomfort, uncertainty, even if not everything works out.
IN kindergarten we use the following options step aerobics:
In the form of complete classes of a health-improving and training nature with children of older preschool age, lasting 25-35 minutes. ;
As part of the lesson (duration 10 to 15 min.) in the form of outdoor switchgear with and without objects;
In the form of morning exercises, which enhances its healing and emotional effect;
In demonstration performances of children at holidays;
How step entertainment;
Step-platform used varied:
As equipment for shaping the main types movements: running, walking, jumping, crawling;
For outdoor games for both older and younger children,
For relay races,
To perform rhythmic compositions, dance movements, game rhythms and eurythmics elements;
For individual and independent physical activity.
Approximate complex of morning exercises for steppes with sultans
(senior preschool age)
steppes laid out in a checkerboard pattern.
Introductory part. walking around steppes change direction, run "snake".
Main part.
1. I. p. Standing on steppe, hands with sultans below. Simultaneously with walking in place, swing your arms back and forth. (10 times)
2. I. p. Main rack. Step right with steppe, arms to the sides, return to and. n. Also to the left side (5 times each side).
3. I. p. Standing on steppe. Turns left and right with free hand movements. (10 times).
4. I. p. Sitting on steppe, legs wide apart, arms extended up. Tilt to the right leg, stretch with the right hand, straighten up. Also to the left (5 times each).
5. I. p. Main stance, hands below. Swing a straight leg to the side, arms to the sides (5 times each).
6. I. p. Kneeling on steppe, hands behind back. Sit down, hands forward, stand up, hands behind your back (up to 10 times).
7. Jumps. Jump onto the platform on one leg, arms crossed - apart above the head (10-15 jumps 4 times, alternating with walking on step platform).
Part 3 - Breathing exercises.
Traditional and familiar outdoor games can also be diversified using steppes.
1. Game "Sparrows and the Car". The children are located on steppes("in nests"). Sparrows fly around the hall to cheerful music. On signal "Automobile!" run and climb each to his own platform.
2. "Homeless Bunny". Everyone has it "hare" your house ( step, a homeless hare stands on the floor. To rhythmic music, children jump off steppe and jumping in all directions move around the hall. At the end of the music "hares" trying to take home (step) . Left without a home (steppe) the child becomes the leader.
3. "Giants and Gnomes". Walking in a column one by one around steppes. At the teacher's signal "Giants" children stand up step-platform and rise on toes. On signal "Gnomes" sit down on step.
Literature:
Kuzina I. Step aerobics for preschoolers // Preschool education, 2008 No. 5
Kuzina I. Step aerobics not just fashion // Hoop 2005 №1.
Dolgorukova O. Fitness aerobics // Hoop 2005 №6
Belova T. A. Use step-platforms in health-improving work with children// Handbook of the senior teacher of a preschool institution 2009 No. 7
Barabash T. L. Speech and motor gymnastics "Step to the Word" using steppes// Handbook of the senior teacher of a preschool institution 2011 No. 12
What is useful aerobics for children, what are the disadvantages, how much do classes cost and how to choose a section - read our article.
The word "aerobics" is on everyone's lips. A complex of rhythmic movements accompanied by dance music immediately appears. Many perceive aerobics as an adult sport aimed at combating overweight, and which eliminates figure flaws. In fact, anyone can do aerobics, including a child. A set of aerobic exercises is useful for a growing body: it strengthens posture; improves immunity, the work of the respiratory and cardiovascular systems; forms a healthy musculoskeletal system and improves coordination of movements.
From what age
Aerobics is suitable for both the smallest and for children of school and adolescence. You can start doing it at any age, starting from 1 - 1.5 years. Exercises will be selected depending on age characteristics. For young children, activities in the form of a game are possible.
Conventionally, age groups can be divided as follows: children under 3 years old, preschool age and schoolchildren.
For the smallest, exercises should be simple: walking, squats. In terms of duration, it is recommended to engage in no more than 10 minutes. For older children, the exercises can be more difficult, including strength and dance aerobics, and last 20 to 30 minutes. You can add elements of yoga, step and exercises with objects, such as a ball or a body bar.
Toddlers usually do aerobics 1-2 times a week, older children - 2-3 times.
Medical contraindications
Aerobics has practically no contraindications. You can choose any combination of exercises in accordance with the state of health of the child and enroll in a profile group. For example, high-impact exercises will be contraindicated for children with respiratory diseases, but swimming or yoga will be useful. General contraindications are only serious diseases of the heart, respiratory organs, injuries, disorders of the musculoskeletal system, exacerbations of chronic, viral or infectious diseases.
Boys and girls
There is no gender division in aerobics. Here everyone can find something for themselves. Rhythmic dance moves are especially popular with girls, and boys do an excellent job with exercises that require stamina. It also happens vice versa. It all depends on the individuality and physical capabilities of your child.
Dance aerobics develops body plasticity, a sense of rhythm, and strengthens muscles. Step aerobics is suitable for children different ages. Exercises are performed using a special platform, for children it is small - up to 10 cm in height, on which various combinations of steps are performed. Children learn to balance and navigate in space. Develops speed, strength and agility. Sports aerobics for children contains exercises that are found in gymnastics, but only those that do not have complex acrobatic elements. You can not engage in this species before 5 years. Sports aerobics develops flexibility, plasticity, strength and endurance. Children acquire the correct posture and learn to control their bodies.
pros
The benefits of aerobics for children are enormous. With its help, you can teach kids to an active lifestyle and distract from the "street" or computers. At the same time, children strengthen their health, become stronger and communicate with like-minded peers.
Aerobics helps prevent diseases that a sedentary lifestyle entails - problems with excess weight or heart problems.
Preschoolers are easily excitable, and sports such as aerobics help channel their activity and excessive energy into the right direction.
Aerobics trains self-control. Older children are ready to cope with more complex exercises. Thanks to this, such important qualities as endurance, effort and purposefulness develop.
In terms of health, aerobics captures all important areas of the body:
- strengthens the muscular, bone and musculoskeletal systems;
- improves the functioning of the joints;
- trains the respiratory system;
- improves immunity;
- forms the correct posture;
- prevents flat feet due to the work of the muscles of the lower leg and foot and stagnant processes in the body;
- optimizes metabolism;
- improves coordination of movements, strength and endurance to physical exertion;
- increases activity and cheerfulness.
Another advantage of aerobics is that it can be practiced outdoors. Moderate outdoor exercise is doubly beneficial.
For school-age children, aerobics helps relieve mental stress after school hours.
Minuses
Children's aerobics is a safe sport. However, before training, you should warm up well so as not to get injured, bruised or stretched muscles. Exercises are best performed under the supervision of a qualified trainer who will monitor the correct execution of them. Again, you can injure yourself because of one wrong move. In general, in aerobics there are much more pluses than minuses.
How much do lessons cost
Aerobics classes can cost from 250 to 950 rubles if you pay one-time. You can purchase a monthly subscription. Prices range from 1,500 to 6,000 rubles, depending on the region and type of institution. You will also have to spend money on comfortable shoes and clothes for classes. Czechs are suitable for shoes, for clothes: for girls - a swimsuit, for boys - shorts and a T-shirt.
How to choose a section
Look on the Internet for which fitness clubs or children's sports complexes, which are located near your house, there are aerobics classes. Read reviews, take a trial class, talk to a coach or other parents. In no case do it if he does not want to or gets tired. Classes should be fun. It is important to interest him, to make sports an exciting event. Then the child will only benefit from sports.
Summing up
Introducing a child to aerobics from early childhood, you form his interest in sports and healthy lifestyle life in general. Being engaged in simple, sometimes even exciting exercises, the child will grow up strong, cheerful, hardy, with good immunity. Isn't this what every parent dreams of?
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