Card file of gymnastics after sleep with pictures
September 1-2 weeks
Complex No. 1 “Cheerful Kitten”
1.I.p. - lying on your back, arms along the body. Bend your knees, pull your legs to your chest, clasp your knees with your hands, return to the standing position.
2.I.p. - lying on your back, hands behind your head, legs bent at the knees.
Tilt of the knees to the left, in the i.p., tilt of the knees to the right, in the i.p.
3.I.p. - sitting, legs together, arms supported behind. Bend your knees, pull them to your chest, with the sound “f - f” - exhale, i.p., inhale (through the nose)
4. I.p. - the same, one hand on the stomach, the other on the chest. Inhale through the nose, drawing in the stomach, exhale through the mouth, inflating the stomach.
5. I.p. - standing, legs apart, hands down. Clap your hands - exhale, spread your palms to the sides - exhale.
6. I.p. - o.s. Stretching: reached to the ceiling, returned to IP.
September 3 – 4 week
Complex No. 2 “Walk on the Sea”
1. “Stretching” I.p. - lying on your back, arms along the body, stretching, I.p.
2. “Slide” I.p. - sitting, legs straight, arms supported behind. Leaning on the hands of the heels of the straightened legs, raise the pelvis up, hold, return to the i.p.
3. “Boat” I.p. - lying on your stomach, arms up. Bend over, (raise the upper and lower parts of the body) hold, return to the i.p.
4. "Wave". IP - standing on your knees, hands on your belt. Sit to the right of the heels, hands to the left, etc., sit to the left of the heels, hands to the right, etc.
5. "Ball". I.p. - o.s., jumping on two legs.
6. “Let’s listen to our breathing.” I.p.-o.s., the muscles of the torso are relaxed. In complete silence, children listen to their own breathing and determine which part of the body moves when inhaling and exhaling (stomach, chest, shoulders in waves), quiet breathing or noisy breathing.
October 1 – 2 week
Complex No. 3 “Walk in the Forest”
“Stretching” I.p. - lying on your back, arms along the body, stretching.
“In a hanging cradle in the summer, a forest dweller sleeps” (walnut) I.p. - lying on your back, arms along your body, inhale, sit with straight legs, hands to your toes, exhale, inhale.
“Here the Christmas tree bent over, green needles.” I.p. - standing, feet shoulder-width apart, hands below, inhale, exhale, bend the torso forward, inhale, i.p., exhale, bend.
“Here is a tall pine tree standing and moving its branches.” I.p. o.s. inhale, arms to the sides, exhale, tilt the torso to the right, inhale, exhale, tilt the torso to the left
“Children in berets fell from a branch, they lost their berets” (Acorns) etc. – o.s., hands behind the head, inhale – rise on your toes, exhale – squat
“Alena is standing, green foliage, thin figure, white sundress” (Birch) etc. – standing, feet shoulder-width apart, arms along the body, inhale, arms up through the sides, rise onto your toes, exhale. I.p.
October 3 – 4 week
Complex No. 4 “Rain”
1. I.p. sitting, legs crossed “Turkish style”. From above, use the finger of your right hand to show the trajectory of its movement, follow with your eyes. The first drop fell - drop!
Do the same with the other hand. And the second one came running - drop!
2. I.p. Same. Look up with your eyes without raising your head.
We looked at the sky, the droplets sang “drip-drip” and wet our faces.
3. I.p. Same. Wipe your face with your hands and get to your feet. We wiped them off.
4. I.p. o.s. show with hands, look down “Shoes, look, they have become wet”
5. I.p. o.s. raise and lower your shoulders. “Let’s move our shoulders together
And we’ll shake off all the droplets”
5. I.p. o.s. running in place. Repeat 3-4 times. "Let's run away from the rain
6. I.p. o.s. squats Let’s sit under a bush.”
November 1 – 2 week
Complex No. 5 “Walk”
1. I.p. - Lying on your back, arms along the body. Raise your arms up, stretch, arms forward, etc.
2. I.p. - lying on your back, arms along the body, pull your socks towards you, i.p.
3. I.p. - sitting, legs straight, arms supported behind. Spread your toes to the sides, in a standing position.
4. "Pedestrian". Same thing. Stepping with your toes, bending your knees, the same with straightening your legs.
5. "Hammers". I.p. - sitting, legs bent, arms supported behind the back, toes on the toes, hitting the floor with the left heel.
6. I.p. - o.s., hands on the belt, roll from toes to heels.
November 3 – 4 week
Complex No. 6 “Neboleyka”
1. I.p. - lying on your back, arms along the body, raise your arms up, stretch, i.p.
2. IP - sitting, legs crossed (lotus position), massage of the big toes, starting from the pad to the base.
3. I.p. – the same, massage of the fingers – from the nails to the base with pressure (Internal and external)
4. I.p. the same, hands forward, massage - stroking hands - from fingers to shoulder
5. IP - the same, close your eyes tightly for 5 seconds, open, repeat 5-6 times.
6. I.p. – o.s. walking in place with high knees.
December 1 – 2 week
Complex No. 7 “I’m lying in the sun”
Who sleeps sweetly in bed? It's high time to get up.
Hurry up to exercise, we won't wait for you!
Breathe deeply through your nose, keeping your back straight.
1. I.p. - lying on your back, arms along your body, tense your body, inhale, hold for a few seconds, relax, exhale.
2. I.p. - lying on your back, arms to the sides, fingers clenched into fists. Cross your arms in front of you, exhale, spread your arms, in an i.p., inhale.
3. I. p. - lying on your back, hands behind your head. Raise your left leg straight, raise your right leg straight, keep them together, in an i.p. lower at the same time.
4. I.p. - lying on your back, hands resting on your elbows. Bend over, lift your chest up, keep your head straight (3-5 sec), return to standing position.
5. I.p. - lying on your stomach, hands behind your head. Bend over, hands to shoulders, legs lying on the floor, hold, in i.p.
6. I.p. - lying on your stomach, hands under your chin. Bend over, placing emphasis on your forearms, neck stretched - inhale, exhale.
December 3 – 4 week
Complex No. 8 “Trip”
1. I.p. lying on your back, arms along your body. Raise your right leg (straight) and return to standing position. Raise your left leg (straight), i.p.
2. I.p. - lying on your back, hands in front of you “holding the steering wheel”, “riding a bicycle”, i.p.
3. I.p. - lying on your back, arms up. Turn the body to the right without lifting the feet, etc. turn the body to the left, i.p.
4. I.p. - lying on your back, hands behind your head. Bring your elbows forward (elbows touching each other) - exhale, etc., elbows touch the floor - inhale.
5. I.p. - sitting, legs crossed, hands on the belt, arms up through the sides - inhale, exhale.
6. I.p. - o.s. - take correct posture without visual control (eyes closed), repeat 3-4 times.
January 1-2 weeks
Complex No. 9 “Airplane”
1. I.p. - sitting, legs crossed. Look up without raising your head and move your finger behind the flying plane (following with your eyes).
A plane flies by, I was about to take off with it.
2. I.p. - the same. Move your right hand to the side (follow with your gaze), the same is done to the left. He took the right wing back and looked. He took the left wing back and looked.
3.I.p. - the same. Perform rotational movements in front of the chest and follow with your eyes.
I'm starting the engine
And I look closely.
4. I.p. - o.s. Stand on your toes and perform flying movements.
I rise up, I fly.
I don't want to go back.
5.I.p. - o.s. Close your eyes tightly for 5 seconds, open (repeat 8-10 times)
6. I.p. - o.s. Blink your eyes quickly for 1-2 minutes.
January 3 – 4 week
Complex No. 10 “Two brothers live across the road...”
1.- I.p. sitting, legs crossed, close your eyes tightly for 5 seconds, open (repeat 8-10 times)
2.I.p. - the same. Blink your eyes quickly for 1-2 minutes.
3.I.p. - Same. Massage your eyes through closed eyelids using circular movements of your index fingers for 1 minute.
4.I.p. - the same. With three fingers of each hand, lightly press on the upper eyelid, after 1-2 seconds. Remove your fingers from the eyelid, repeat 3-7 times.
5. I.p. - the same. Turn your eyes to the right, to the left.
6. I.p. - the same. Look up and down.
February 1 – 2 week
Complex No. 11 “Walk in the winter forest” to improve vision.
We came to the winter forest. (Walking in a circle).
There are so many miracles around here! (Spread your arms to the sides)
On the right is a birch tree in a fur coat (Move your hands to the right and look at it).
On the left, the Christmas tree is looking at us (Move your arms to the left and follow it with your gaze).
Snowflakes are spinning in the sky, (Twice “flashlights” and look up)
They lie beautifully on the ground. (Sit down while spinning).
So the bunny galloped, he ran away from the fox (Jumping on two legs in place).
This is a gray wolf prowling, he is looking for prey! (Hands on the belt, bending to the sides).
We will all hide now, then he won’t find us! (Slowly crouch down, hiding).
Only a bear sleeps in a den, so he will sleep all winter (Imitate sleep).
Bullfinches are arriving, wow. They are beautiful! (Imitate the flight of birds)
There is beauty and peace in the forest (spread your arms to the sides)
It’s just cold in winter (Wrap your arms around your shoulders).
February 3 – 4 week
Complex No. 12 “Horse”
1. Gymnastics in bed (2-3 min.) “Stretching”
I.p. - lying on your back, arms along the body. Alternately raise your right (left) hand up, stretch, release (the same alternately with your left hand, right and left leg).
"Let's rest!" - I.p. — lying on your stomach with support on your elbows, gently supporting your chin with your palms. Alternately bend and straighten your knees.
2. He is grazing in the meadow, eating green grass.
Just tell him: “But!” He will carry on easily. (Horse)
3. “Tsok-tsok-tsok” (2-3 minutes). Hooves clatter loudly (Walking in place)
A horse rushes across the bridge (Straight gallop)
Clack - clack - clack! Jumping after her
Foal and boy (Jumping one after another)
Clack - the foal's hooves (Stamp with the right foot) Clack - the heel on the boards loudly (Stamp with the left foot). We rushed, only dust swirled. (“Winding” with hands) Everyone had to step aside. (Step back on your heels).
March 1 - 2 week
Complex No. 13 “Kitty”
1. Stretching.
2. “Like a cat’s mustache...”
I.p. - standing on all fours. Turns the head to the right, left.
3. “Show your paws.” I.p. the same. Alternately raising the right and left arms and legs.
4. “We crawl under the fence.” I.p. - Same.
Bend your elbows, sit with your buttocks on your feet, slowly, with your head down, imitate moving under the fence. Rise on outstretched arms - i.p.
5. “Wagging our tail.” I.p. - Same. Movement of the closed legs to the right and left.
6. “They were scared of the dog.” I.p. - Same. Arch your back with the sound “sh-sh-sh”.
7. “Catch up with your tail.” I.p. – o.s. Jumping on two legs around yourself.
8. “On soft paws.” Walking on your toes.
March 1 - 2 week
Complex No. 13 “Kitty”
1. Stretching.
2. “Like a cat’s mustache...”
I.p. - standing on all fours. Turns the head to the right, left.
3. “Show your paws.” I.p. the same. Alternately raising the right and left arms and legs.
4. “We crawl under the fence.” I.p. - Same.
Bend your elbows, sit with your buttocks on your feet, slowly, with your head down, imitate moving under the fence. Rise on outstretched arms - i.p.
5. “Wagging our tail.” I.p. - Same. Movement of the closed legs to the right and left.
6. “They were scared of the dog.” I.p. - Same. Arch your back with the sound “sh-sh-sh”.
7. “Catch up with your tail.” I.p. – o.s. Jumping on two legs around yourself.
8. “On soft paws.” Walking on your toes.
March 3 – 4 week
Complex No. 14 “Sunny Bunnies”
The sun rose in the morning. (We connect the tips of our fingers, depicting a ball, raise our hands up).
It's time for the kids to wake up too! (We spread our arms to the sides.)
Let's stretch our arms to the sun and play with the rays. (We raise our hands up, rotate the “flashlights” with our hands, look at our hands).
Suddenly, bunnies will jump towards us through our fingers. (We look through our fingers, lightly touching our faces with our palms.)
Sunny, not simple, But they jump as if alive: (We depict bunnies: hands in fists, index and middle fingers up - ears, move the “ears.”)
From the forehead to the temples,
On the nose, on the cheeks
On the shoulders, on the neck,
And even on the knees! (Tap lightly with fingertips)
We clapped our hands and grabbed bunnies, (We clap our hands,
Grasping movements)
But the bunnies galloped off to the radiant sun! (We raise our hands up, spread our fingers, rotate our hands).
April 1 – 2 week
Complex No. 15 “We are cheerful athletes”
1. Stretching.
2. "Weightlifters." I.p. – lying on your back, hands to your shoulders. Extend your arms forward, fingers clenched into fists. Return to i.p.
3. "Footballers." I.p. – lying on your back, knees pulled up to your stomach. Hit an imaginary ball with your right or left foot, then with both feet at once.
4. "Oarsmen". I.p. – sitting, legs apart, hands to shoulders.
Bend over, reach your toes with your hands, return to standing position.
5. "Cyclists". I.p. - lying on your back. Raise your legs up and bend and straighten them alternately, trying to make circular movements.
6. "Yachtsmen". I.p. – lying on your stomach, hands clasped behind your back. Raise your head and chest. Bend over. Raise your clasped hands as high as possible - a sail.
7. “Wrestlers” - breathing exercise.
I.p. - sitting cross-legged. Take a deep breath through your nose, hold your breath, exhale through your mouth.
8. "Jumpers". 5 jumps, 5 high jumps.
April 3 – 4 week
Complex No. 16 “Zhuk”
1.I.p. - sitting, legs crossed. Shaking a finger.
He flew into our group, buzzed and sang: “w-w-w!”
2. Move your hand to the right, follow the direction of your hand with your eyes, and do the same in the other direction. So he flew to the right, Everyone looked to the right. So he flew to the left, Everyone looked to the left.
3.Use the index finger of your right hand towards your nose.
The beetle wants to sit on your nose; we won’t let it sit down.
4.The downward direction of the hand is accompanied by the eyes. Our beetle has landed.
5.I.p. - standing, legs apart. Make rotational movements with your arms
It buzzed and spun “w-w-w-w-w-w-w”
6.Move your hand to the right side, follow with your eyes. The same in the other direction.
Beetle, here is your right palm, sit on it for a little while. Beetle, here is your left palm, sit on it for a while
7. Raise your hands up, look up. The beetle flew up and sat down on the ceiling.
8.Rise on your toes, look up. We stood up on our toes,
But we didn't get the bug
9. Clap your hands. Let's clap together, Clap-clap-clap.
10.Imitate the flight of a beetle. So that I couldn’t fly away, “W-w-w-w-w-w-w”
May 1 – 2 week
Complex No. 17 “Funny Bugs”
1. I.P. Lying on your back, arms bent at the elbows in front of you. Alternately bend and straighten your legs, touching your elbows to your knees.
2. I.P. Lying on your back, arms bent at the elbows, legs at the knees. Flounder like a bug
3. I.P.. Lying on your back, arms along the body. Inflate your stomach like a ball, hold the position without breathing for 2-3 seconds.
4. I.P. Sitting, legs crossed, hands on knees. Bend to the knees - alternately to the right, left.
5. I.P. Lying on your stomach, hands under your chin. Alternately place your head on your right shoulder, then on your left.
6. I.P. Sitting, hands on knees. Inhale, hold your breath, exhale.
May 3 – 4 week
Complex No. 18 “Let’s go on a hike”
Let's go on a hike. How many discoveries await us! (Walking in circles)
We follow each other, summer and spring meadow.
We walk on our toes. (Walking on your toes, raising your arms up)
We walk on our heels, so we checked our posture and brought our shoulder blades together. (Walking on your heels with your hands behind your back)
Motley wings flicker, butterflies fly in the field. (Easy running on your toes, making smooth swings of your arms)
One, two, three, four, they flew and spun. (Spin on your toes in place).
There is silence all around; we are now out in the meadow. (walking with high knees)
We grow, we grow, we bloom, we bloom. (Take a flower in each hand, lift them up and lower them to chest level)
Swish the flower back and forth, do it once and do it twice. (Turns right - left with the flower moving to the side)
You need to sit down carefully so as not to touch the flowers. (Deep squat, stretching your arms with flowers forward, place flowers in a vase).
We quickly went down to the river, bent down and washed ourselves. (Tilts down)
And now everyone lies down together, you need to do this with your hands. (Lying on your stomach, raise your upper body and make circular movements with your arms, as when swimming)
We see two cheerful frogs jumping at the edge of the forest. Jump-jump, jump-jump,
You need to jump on your toes. (Jumping on toes). Like soldiers on parade
We walk row by row. Left - one, left - one, look at us all.
Preview:
What is it that we hear? It's rain knocking on the roof. And now he went harder, and hit the roof faster (they hit the palm of the other with the pads of the fingers of one hand). Let's raise our hands up and reach the cloud (raise our hands up, stretch) Get away from us quickly, don't scare us children (waving their hands)
Now the sun has come to us, It has become cheerful, light (turn their head to the right, to the left). And now let’s stand on our feet, And become big (I.p. feet shoulder-width apart, arms along the body. Raise clasped hands up - inhale, lower down - slowly exhale with the pronunciation of the word Uh-h-h).
Tili-tili-tili-don, What a strange chime. Then our alarm clock rings, telling us to wake up.
I'll push the remnants of sleep away. Blanket to the side. We need gymnastics. It helps a lot.
We woke up and stretched. Turned from side to side,
And they pulled back. And one more time, they turned from side to side, and reached back.
We raised our legs and stood on the pedals. I pedal faster, and I rock, I rock, I rock. We found ourselves in a meadow. Motley wings flutter, These are butterflies flying.
Let's stand by the crib together. And we'll look out the window. A rooster walked through the yard and shouted to us “Ku-ka-re-ku!” He flapped his wings and stomped his feet.
Well, in response to him, we will all shout “Ku-ka-re-ku!” Our legs, our legs We ran along the path.
(Movements are performed in accordance with the words).
As a result of this approach to this regime moment, we see:
– awakening is painless for the child; – it is easily included in game exercises; – receives a positive emotional mood; – easily moves on to play activities.
Prepared by: music director
Awakening is one of the most important moments contributing to the normal course of vital processes for the child. For this purpose, after daytime sleep, gymnastics is performed in bed; it is aimed at a gradual transition from sleep to wakefulness.
Children wake up to the sounds of smooth music. We start doing gymnastics with the children who wake up, the rest join in as they wake up.
