Complexes of sports exercises
Eyes exercises |
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1 |
To close eyes, hardly straining eye muscles, on count 1-4, then to open eyes, having relaxed muscles of an eye, to look into the distance on count1-6. To iterate 4-5 times. |
2 |
To look at a bridge of a nose and to delay a look on count1-4. Do not bring to a fatigue of an eye. Then to open eyes, to look into the distance on count1-6. To iterate 4-5 times. |
3 |
To look to the right with no turning a head and to fix a look on count1-4, then to look straight into the distance on count1-6. The exercises with fixing of a look to the left, upwards and downwards are carried out similarly. To iterate 3-4 times |
4 |
To transfer a look fast on a diagonal: to the right upwards - to the left downwards, then straight into the distance on count1-6; then to the left upwards - to the right downwards and to look into the distance on count1-6. To iterate 4-5 times |
Complex 2
Eyes exercises |
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1 |
To close eyes, with no straining eye muscles, on count1-4, to open eyes widely and to look into the distance on count1-6. To iterate 4-5 times |
2 |
To look on a tip of a nose on count1-4, and then to transfer a look into the distance on count1-6. To iterate 4-5 times. |
3 |
To do a slowly circle motions by eyes upwards, to the right, downwards, to the left and in the opposite direction: upwards, to the left, downwards, to the right with no turning a head (the head is upright). Then to look into the distance on count1-6. To iterate 4-5 times |
4 |
With a fixed head to transfer a look with fixing it on count1-4 upwards, on count1-6 straight; then similarly downwards – straight, to the right - straight, to the left - straight. To do a motion on a diagonal into one and other side with eyes transfer straight on count1-6. To iterate 3-4 times. |
Complex 3
Eyes exercises |
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1 |
To keep head upright. To blink, with no straining eye muscles, on count10-15. |
2 |
Tto look to the right on count1-4, then to the left on count1-4 and directly on count1-6 with no turning a head (the head is upright) and the closed eyes. To lift eyes upwards on count1-4, to sink downwards on count1-4 and to transfer a look straight on count1-6. To iterate 4-5 times. |
3 |
To look at an index finger remote from an eye on distance 25-30 ?m, on count1-4, then to transfer a look into the distance on count1-6. To iterate 4-5 times |
4 |
With the medium rate to do 3-4 circle motions in the right side, as many in a left side and, having relaxed eye muscles to look into the distance on count1-6. To iterate 1-2 times |
GM FOR IMPROVEMENT OF A CEREBRAL CIRCULATION OF THE BLOOD |
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| GYMNASTIC MINUTE FOR IMPROVEMENT OF A CEREBRAL CIRCULATION OF THE BLOOD: inclinations and the rotational displacements of a head render mechanical effect on walls of cervical blood vessels, increase their elastance; an irritation of a vestibular apparatus causes the distension of cervical blood vessels of a brain. The respiratory exercises, especially respiration through a nose, change their blood filling. All this strengthens a cerebral circulation of the blood, increases its intensity and facilitates mental activity. | |
1. |
1. Initial position (I.p.). - main posture (m.p.). 1 - hands are behind a head; move apart elbows the most wider, to cant the head back. 2 - to move elbows forwards. 3-4 - hands are weakened downwards, to cant the head forwards. To iterate 4-6 times. The pace is slow. 2. I.p. - apart posture of a leg, hands are in fists. 1- stroke by the left hand backwards, right hand upwards - back. 2 - to change a position of hands by counter strokes. To end strokes with back jerks by hands. To iterate 6-8 times. The pace is medium. 3. I.p. - sitting on a chair. 1-2 to remove the head back and to cant it back smoothly. 3-4 - to cant the head forwards, do not lift the shoulders. To iterate 4-6 times. The pace is slow. |
2. |
1. I.p. - standing or sitting, hands are on a waist. 1-2 - circle by the right hand back with the turning of a trunk and head to the right. 3-4 - same for the left hand. To iterate 4-6 times. The pace is slow. 2. I.p. - standing or sitting, to move hands in the sides, palms forwards, the pins are moved apart. 1 - having clasped yourself in hands on shoulders the most stronger and farther. 2 - I.p.. Same to the left side. To iterate 4-6 times. The pace is fast. 3. I.p. - sitting on a chair, hands are on a waist. 1 - to turn a head to the right. 2 - I.p. Same to the left side. To iterate 6-8 times. The pace is slow. |
3. |
1. I.p. - standing or sitting, hands are on a girdle. 1 - with the stroke to bring the left hand through the right shoulder, to turn a head to the left. 2 - I.p. 3-4 – the same with the right hand. To iterate 4-6 times. The pace is slow. 2. I.p. – m.p. A clap hands behind a back, to lift hands backwards the most higher. 2.- hands movement through the sides a clap hands forwards at a level of a head. To iterate 4-6 times. The pace is fast. 3. I.p. - sitting on a chair. 1 - to cant a head to the right. 2 - I.p. 3 - to cant a head to the left. 4 - I.p. To iterate 4-6 times. The pace is medium. |
4. |
1. I.p. - standing or sitting. 1 – move hands to the shoulders, hands are in fists, to cant a head backwards. 2 - to turn hands by elbows up, cant a head to forwards. To iterate 4-6 times. The pace is medium. 2. I.p. - standing or sitting, hands are in the sides. 1-3 - three jerks by the bent hands inside: right in front of a body, left behind a body. 4 - I.p. 5-8 - same to the other side. To iterate 4-6 times. The pace is fast. 3. I.p. - sitting. 1 - to cant a head to the right. 2 - I.p. 3 - to cant a head to the left. 4 - I.p. 5 - to turn a head to the right. 6 - I.p. 7 - to turn a head to the left. 8 - I.p. To iterate 4-6 times. The pace is slow. |
SPORTS EXERCISES FOR PUTTING OFF OF FATIGUE FROM A SHOULDER GIRDLE AND ARMS |
1. |
1. Initial position - primary stay 1 - to lift shoulders. 2 - to put down shoulders. To iterate 6-8 times, then pause 2-3 s., weak muscle of a shoulder girdle. Rate sluggish. 2. Initial position - the arms are bent before a breast. 1-2 - two springing yanks back by bent arms. 3-4 - same with direct arms. To iterate 4-6 times. Rate average. 3. Initial position - stand - legs separately. 1-4 - do four sequential circles by arms back. 5-8 - the same do forwards. Arms do not strain, trunk do not turn. To iterate 4-6 times. Complete by a relaxation. Rate average. |
2. |
1. Initial position - primary stay - hand in fists. Opposing wave by arms forward and back. To iterate 4-6 times. Rate average. 2. Initial position - primary stay 1-4 - arcs in sides of an arm up, simultaneously doing by them of small funnel-shaped moving. 5-8 - arcs in the sides of an arm is weakened downwards and to shock with hands. To iterate 4-6 times. Rate average. 3. Initial position - back side of a hand put on a waist. 1-2 - to reduce forwards, head move forward. 3-4 - elbows move back. To iterate 6-8 times, then arms put downwards and shock them weakened. Rate sluggish. |
Sports exercises |
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