The physical development of children should correspond to the age norm. The better it is, the less often the child gets sick and develops faster. Gymnastics strengthens the body, develops coordination, motor skills, makes muscles strong. At 2-3 years old, it is already possible to accustom children to daily gymnastics. For each age, you can choose the right set of exercises. You need to start with simpler ones, and then complicate the workouts as the child grows up.
For kids, classes are held in the form of a game, older children can already do a set of fitness exercises under the guidance of adults. From the age of 5, children can already attend sports schools and sections, where regular training in gymnastics, various types of wrestling, as well as various sports games are held.
How to dress children for physical training?
Fitness exercises are best done outdoors. Fresh air, saturated with oxygen, will have a healing effect on the child's body. In inappropriate weather (frost or rain), you need to practice in a room with open windows so that the air circulates freely around the room. Clothing suitable for classes should be comfortable, that is, not restricting movement. In warm weather, simple shorts and a T-shirt - the best option. When it's cold, you need to wear a tracksuit.
Peculiarity younger age is such that the main activity of children is the game. During it, they learn, develop and master the world. You can teach gymnastics in the same way - if you do it in a playful way. Playing and engaging in physical activity at the same time will be interesting and useful for the physical development of children of two to three years of age.
The duration of classes should be minimal - 5-10 minutes, since young children are able to hold intense attention only for this period of time. The complex for kids includes playing fitness exercises, which need to be repeated 4-5 times. Be sure to do a warm-up, during which you can invite them to walk in a circle, run at a slow pace for about ten seconds, and jump a little. Alternation of these activities is allowed. The main complex is performed in a certain order, starting from the upper body and ending with the lower one.
Fitness exercises for the muscles of the arms and shoulder girdle
- "Potryagushki-porosushki". Initial position (IP) - standing, legs slightly apart. Raise your arms up, stretching, and lower them back.
- "Sun". The original position is the same. Stretch your arms up, rising on your toes, then lower them.
- "Birds". Take IP - stand up straight, legs apart a little. Raise your arms through the sides and lower them down, imitating the flapping of a bird's wings.
- "Bows". IP - stand up straight, spread your legs a little narrower than your shoulders. Perform a tilt, reaching with your hands to the floor, take the IP.
- "Knock Knock". Stand in the original position as in the previous exercise. Bend down and pat your knees.
- "We look out the window." IP - sit on a chair, put your palms on your knees. Perform torso forward, turning the head to the right and left, as if looking out the window, return to the IP.
Fitness exercises for leg muscles
- "Jumping gallop". IP - stand on a hard surface, legs together. Jump in one place several times.
- "Let's hide." IP - spread your legs a little, lower your arms down. Squat down, put your hands on your knees, lower your head to your chest (as if to hide), take the IP.
- "Spring". Stand up straight, stretch your arms along the body. Perform springy half-squats for 30 seconds.
At this age, children can already do exercises for a longer time with the same attention. At 4 years old physical development allows children to engage with them for 15 minutes every day. As a result of such trainings, muscles are strengthened, children feel their body better, become more flexible.
Hand muscle training:
- "Coils". Place your feet shoulder-width apart and raise your arms to the sides. Make 4 rotations with the hands in each direction. Repeat 3 times.
- "Wheels". Stand up straight, put your feet shoulder-width apart. Perform 4 rotations with your hands, first forward, then back. Repeat the exercise 3 times.
- "Strongmen". IP - stand up straight, put your hands on your shoulders. Bring your elbows in front of you so that they touch each other, take the IP. Run 5 times.
- "Scissors". IP - stand up straight, put your legs slightly to the sides. Extend your arms in front of you. Cross them like scissors and breed back 5 times.
Back muscle training for children:
- "Who's there?". IP - stand up straight, put your hands on your waist. Turn your head to the right, take the PI, then to the left. Run 6 times.
- "Pendulum". The original position is the same. Make 5 tilts in turn left and right.
We train the muscles of the legs:
- "Fidget". Stand up straight, put your feet next to each other, lower your arms freely. “Like” in one place for 10 seconds, raise your arms to the sides, “walk” again, raise your hands up, “walk”, lower your hands down.
- "Stand up and sit down." Perform squats by raising your arms in front of you. Keep your back straight, feet completely touching the floor surface. Do 7 squats.
- "Jumping on one leg". Stand straight, feet together, put your hands on your belt. Do 4 jumps on each leg.
Fitness exercises to develop flexibility:
- "Tilts to the legs." IP - stand up straight, lower your arms down, straight legs slightly apart. Bend over, reaching for the toes of the right foot, return to the IP, bend over to the toes of the left foot. Perform 3 repetitions.
- "Pull-pull." IP - sitting on the floor, spread your legs wide apart. Reach for the toes of the right foot, return to the PI, then reach for the toes of the left foot, return to the PI. Repeat 4 times.
To make classes interesting for the child, they can be alternated with outdoor games, swimming, walking. And if you do fitness exercises with parents or siblings, children will quickly understand that sports are good and healthy. Regular training will become a habit, the child will perceive physical activity as a necessary and pleasant pastime.
All parents want their children to be healthy, smart and beautiful. Children's fitness is the best way to achieve this goal.
Children, adults - what's the difference?
Fitness for children is a kind of sports that includes choreography, gymnastics, aerobics and martial arts.
What is the fundamental difference between children's fitness and adult fitness? The most important thing is adapted loads and a psychological approach, since children will not study without interest.
Classes are built taking into account the characteristics of children's age. Classes for three and four year old children last no more than thirty minutes, so that there is no overload. Lessons should be entertaining. Children learn elementary physical exercises. At the age of six, children are already beginning to be taught to work in a team. The instructor begins to give exercises that develop logic. At the age of eight, work with objects is added - hoops, balls, jump ropes. And all exercises are necessarily in the form of games that children love so much.
How are the classes
For classes choose game form as play becomes a necessary part of a child's life. The instructor, together with the kids, goes on an exciting journey, finds himself in a world of fantasy and play. Children learn to dance, understand music and rhythm, improve their body. The presence of game breaks, elements of a sports game helps to turn monotonous workouts into fun and educational lessons that develop coordination, increase the child's ability to navigate in space, teach communication and play with each other.
Children's fitness groups usually consist of 10 or 15 people. Instructors use a playful form of learning to help children be relaxed and enjoy doing the teacher's tasks.
Children's fitness, like an adult, includes a similar set of exercises. These are three parts: preparatory - warm-up, main and final - stretching.
Part 1. Warm up
Not better exercise for warm-up than walking, running and jumping. This part lasts 10 to 15 minutes.
At first, the child should walk slowly for 1 to 3 minutes. Sometimes they alternate between simple walking and walking on heels and toes.
Then the child should run on the spot, too, from 1 to 3 minutes. Sometimes they alternate running, in which they raise their knees high, and running with an overlap of the lower leg.
After running, you should invite the child to jump in place on two legs, then on each in turn. Hands during this exercise should be kept on the belt.
Part 2. Main part
Classes in the main part last at least 20 minutes and consist of active exercises.
No. 1 - "Sipping"
In the initial position, the child stands straight, with legs slightly apart and arms lowered along the body. The kid raises his hands up, puts them shoulder-width apart, with fingers apart, then stands on his toes, stretches and inhales. Then he relaxes the muscles, returns to his original position and exhales. Repeated 4 to 5 times.
No. 2 - "We chop wood"
In the starting position, the child stands straight, with legs slightly apart and arms raised up, and palms clasped in a lock. After exhaling, the child lowers his hands down, imitating chopping firewood and saying “wow”. Repeat at least 10 times.
No. 3 - "Turns"
In the starting position, the child stands straight, legs are shoulder-width apart, he holds his hands on his belt. Then he turns his upper body to one side, then turns back, again - but this time in a different direction. Repeat 8 to 10 times.
No. 4 - "Squats"
In the starting position, the child stands straight, keeps his legs together. He slowly crouches, holding his hands in front of him, exhales at the same time, quickly straightens up, returns to his original stance. Perform 5 - 6 times.
No. 5 - "Wave your hands"
In the starting position, the child stands straight, keeps his legs straight, arms spread apart. The child twists his arms in his shoulders about two minutes ago and forward, repeats the movements again, but with his arms bent at the elbows.
No. 6 - "Turn our heads"
The child in the starting position stands straight, with arms slightly apart, hands on the belt. He rotates his head in one direction in a circle three times, then in the other.
Part 3. Children's fitness. Stretching for children
Children and adults end up stretching.
No. 1 - "Tilts"
In the starting position, the child stands straight, legs apart shoulder-width apart, hands down along the body. The kid tries to touch the floor with his fingers without bending his knees, after which he returns to his original stance. 5 to 10 times.
No. 2 - "Stretching"
In the starting position, the child sits on the floor, with straight legs apart and arms resting on the floor from behind. He should reach his toes without bending his knees, then return to the starting position and straighten his back.
Being engaged in fitness, the child will grow up healthy and strong.
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Warming up in kindergarten and physical education at school is, of course, good, but not enough to form a physically healthy child. Few of the teachers pay special attention to the development of a special program, trying to adjust the lesson for each student. As for sports sections, they are not suitable for everyone, as they have a narrow age variation and target orientation, they accept children of an appropriate level of physical fitness.
The best option is children's fitness, the features and benefits of which we will discuss in this article.
Children's fitness is complex sports activities that include aerobics, yoga, martial arts, choreography, swimming, posture exercises, with a rope, as well as gymnastics elements. Such a mix is obtained, aimed at general development. The number of group members varies from 10 to 15 people. Such fullness is optimal, and allows the child not only to develop flexibility, dexterity, strengthen the body, but also receive a charge of positive emotions while interacting with other children.
Groups are formed according to age and physical abilities. There is such a division by age categories:
- from 3 years to 6 years;
- from 7 to 11 years old;
- from 12 to 16 years old.
The duration of classes for children of the first category is set within 20-30 minutes 2 times a week. Children of the middle category can already visit the fitness club 3 times with a “lesson” duration of 30 minutes. senior group it is allowed to go to classes 3 times a week, exercise for 40 minutes a day and include simulators in training.
Why fitness is for kids
Children really need fitness for several reasons:
- No need to win. Everyone is on an equal footing and is encouraged equally. Winning is not as valued as participation.
- Game form of training. The training program is built in such a way that the children want to return to the walls of the fitness club, do the exercises and enjoy it exclusively.
- Possibility to choose. The nature of each child is individual. Some will not like dancing, others will not like repetition exercises. Therefore, sports institutions give the child the opportunity to choose the direction and type of activities that will make up his program, after giving him the opportunity to familiarize himself with each of the options.
- Safety. The likelihood of injury during training is reduced to zero. The instructor keeps constant control over the children, and the exercises are selected very carefully.
- Availability. The doors of the fitness club or dance school, which also conduct children's fitness classes, are open to all children from 3 years old. And here the level of physical fitness does not play a role, since fitness is designed to strengthen the kids.
A little about training
All sports organizations that provide children's fitness services issue visitors necessary equipment. In the first days, the instructor conducts an introduction and a full briefing.
For schoolchildren, that is, children from 6 years old, new opportunities are opening up. Their training program includes new equipment - children's exercise equipment. At this age, the child is predisposed to develop flexibility, endurance, speed, strength and coordination. Therefore, special simulators will be most appropriate here. Training to work with them is mandatory.
All classes begin with a warm-up. At this stage, children are walking in place, running, squatting. Further, a variety of dance exercises is added to the training. They are needed for the development of rhythm and musical ear in children. In the main block, there is an emphasis on strengthening the muscles of the legs, back, abs and arms.
Restrictions? Unfortunately…
Although children's fitness is designed to strengthen the child's body, the presence of certain pathologies requires approval from a health worker to attend training. So, in the case of chronic diseases, before starting classes, it is necessary to consult with the attending physician and trainer, develop and agree on a training program that will not worsen the situation, but will contribute to recovery. For example, asthma involves limiting aerobic exercise. Problems with the spine will get worse if you load the child with strength exercises, but swimming and aerobics will improve his condition.
Children's fitness is a necessary thing in the life of children. Another thing is that not all families can afford to take a child to a fitness club. In this case, it would be advisable to practice at home.
To do this, it is enough to consult with a pediatrician and find video tutorials on performing a number of exercises for children with the recommendation of trainers. The Internet spaces are filled with educational reviews on the subject of children's fitness, so it will not be difficult to provide yourself with information.
The benefits of children's fitness
The decision to include children's fitness in a child's life will only have positive consequences. So, as a result of training:
- the perseverance of children appears in the lessons at school, because all their accumulated energy is completely released in training;
- attention, coordination develops;
- there is confidence in oneself and one's abilities;
- the muscular corset is strengthened, flexibility and mobility develop, which helps to avoid scoliosis and other problems with the musculoskeletal system;
- Strong immunity and healthy sleep are guaranteed.
And this is only part of the positive factors. The benefits of fitness for a child can hardly be overestimated. Therefore, feel free to give your child into the hands of an experienced coach and rejoice in his success!
- We work without weekends and holidays.
- We are happy to meet both young athletes and adult fitness enthusiasts of various levels of training.
- Our area is more than 4000 sq.m.: it is a 25-meter swimming pool, a 1000-meter multifunctional gym, aerobics and martial arts rooms, as well as a boxing zone, cycling, Finnish sauna, Turkish bath, snow room, salt cave, sports bar, NO name cafe, G8 beauty salon, eyelash extension studio and much more.
- We have the most modern sports equipment.
- Over 30 highly qualified personal trainers.
- 25 meter swimming pool with multi-stage cleaning, ozonation and water ionization.
- Free Wi-Fi zone. Safety parquet and special coating in the halls.
- We offer more than 50 types of group classes: different kinds aerobics, dance classes, pool workouts and martial arts lessons.
- We have the best offers of Personal programs and individual lessons.
- For those who wish, there are also special sections, and for children there is a kids club.
- All types of SPA services: all types of massages, hairdressing workshop and solarium, manicure-pedicure and cosmetology, body wraps and SPA treatments for both face and body.
- A variety of Club Cards based on the best value for money ratio.
- We are visited by the stars.
- Our club participates in various fitness projects and filming.
For those who don't know, we are the G8 fitness club located at Marshal Zhukov Avenue, near the Khoroshevo metro station in Moscow. We specialize in improving, strengthening and shaping both the bodies and minds of our clients, setting them on a positive track and on the right way of life. Our G8 center has modern simulators, proven, high performance inventory. Absolutely all G8 coaches can provide certificates confirming their qualifications and level of knowledge in a particular sport. We select an individual approach that allows you to build a training program for visitors as correctly as possible and choose the training scheme that will bring a more productive and lasting result.
"G8" - The best fitness center in Moscow
In the fitness club "G8" you will find water aerobics, group and strength classes, stretching, yoga, swimming and many other sections. For those who do not like to work out in a team, individual rooms have been developed to work with a coach. Specialists of the G8 center help to choose and optimize nutrition for quick and gentle, and most importantly, beneficial burning of excess fat mass, after which we achieve positive results in terms of increasing the muscle structure of your body.
Are you still not our client? Are you waiting for that very sign of fate that will show you the way to the G8 fitness club? Everything is very simple - fill out the callback form right now and remember a simple address - Moscow, not far from the Khoroshevo metro station. We will make every effort on our part to improve not only your body, but also your mood.
