Purpose, focus and forms of independent study . The choice of direction and form of independent study depends, first of all, on a person’s motivation. The formation of motives that turn into the need for regular physical exercise occurs under the influence of various factors influencing a person’s lifestyle, including family traditions, fashion trends, and promotion of a healthy lifestyle.

The goals of independent training can be: active recreation, strengthening and correction of health, increasing the level of physical development and physical fitness, performing various tests, achieving sports results, etc.

The specific focus and organizational forms of using independent training depend on the gender, age, health status, and level of physical and sports preparedness of those involved. The most common forms of independent physical exercise include morning hygienic exercises, training sessions and recreational leisure on weekends.

Methodology for conducting the simplest independent physical exercises of a hygienic nature. Morning hygienic exercises are the simplest and most accessible for organizing and conducting independent exercises. It is included in the daily routine in the morning hours after waking up from sleep.

The complex of morning hygienic gymnastics should include exercises for all muscle groups, flexibility exercises and breathing exercises. It is not recommended to perform static exercises, with significant weights, for endurance (for example, long running until fatigue).

When composing complexes and performing them, it is recommended to increase the physical load on the body gradually, with a maximum in the middle or second half of the complex.

Each exercise should begin at a slow pace and with a small range of motion and gradually increase it. Between series of 2-3 exercises (and for strength exercises after each), relaxation exercises or slow running (20-30 s) are performed.

Dosage of exercise, i.e. an increase or decrease in their intensity is ensured by changing the amplitude of movements, accelerating or slowing down the pace, increasing or decreasing the number of repetitions of exercises, engaging more or fewer muscle groups in the work, increasing or shortening rest pauses.

A set of exercises for morning hygienic gymnastics should be selected taking into account the state of health, age, gender, physical fitness, and the conditions of the place of exercise. In addition, when compiling and carrying out the complex, it is necessary to adhere to a certain sequence. The following sequence of exercises is recommended.

1. Stretching exercises. When carrying out morning hygienic exercises in a park, forest park, etc. It is better to start exercising with walking or low-intensity running.
2. Exercises for the muscles of the neck (bends, turns, circular movements) and the upper shoulder girdle (flexion, extension; jerks, circular movements).
3. Exercises for the trunk muscles (bending, turning, circular movements of the pelvis).
4. Exercises for the leg muscles (swing movements, abductions to the side, back, lunges, squats).
5. General impact exercises (jumping, skipping, jumping).
6. Stretching, relaxation, breathing exercises.

In Fig. 12.6.1 shows an approximate set of morning hygienic exercises.

Rice. 12.6.1.

Morning hygienic exercises can be combined with self-massage and hardening of the body. Immediately after completing the complex, it is recommended to self-massage the main muscle groups of the legs, torso and arms and perform water procedures, taking into account the rules and principles of hardening. After 2-3 weeks, but as you fully learn the morning exercise complex, you can gradually update the complex by introducing 1-2 new exercises. This will allow you to add variety, maintain interest and increase the effectiveness of the impact of exercises on the body of the practitioner.

1. Stretching exercises (see Fig. 12.6.2). They are performed smoothly, usually with the arms moving upward through the sides. To enhance the effect of stretching the spine while stretching, it is recommended to rise on your toes.

Rice. 12.6.2.

2. Exercises for the arms (see Fig. 12.6.3). All types of exercises for the arms: circular movements of bent elbows, straight arms; jerks, circular movements - it is recommended to start with a small amplitude, gradually increasing it by the fifth or sixth repetition.

Exercises for arms, legs and torso (see Fig. 12.6.4). When performing bends, your legs should be straight. Torso turns with arm movements (twisting) begin to be performed with a small amplitude; sudden movements are not allowed.

3. General impact exercises: jumping, skipping, jumping out, running in place - it is recommended to include them in the second half of the morning exercise complex after performing general developmental exercises for all muscle groups and sufficient preparation of the cardiovascular and respiratory systems (see Fig. 12.6.5) .

Rice. 12.6.3.

Rice. 12.6.4.

4. Breathing exercises (see Fig. 12.6.6). Morning hygienic exercises should be completed with breathing exercises. When stretching upward with the movement of the arms to the sides from the chest or up through the sides, inhale; upon returning to i. p. - exhale.

Methodology for conducting the simplest independent training sessions . Independent training sessions can be carried out individually or in a group. Group training is more effective than individual training. It must be remembered that independent training alone can be carried out only in stadiums, sports grounds, parks, and within populated areas. To avoid accidents, independent individual training on the ground or in the forest outside populated areas is not allowed. Traveling or going outside the populated area for training can be carried out in groups of 3-5 people or more. In this case, all necessary precautions must be taken to prevent sports injuries, frostbite, etc. It is also not allowed for individual students to lag behind groups.

Rice. 12.6.5.

Rice. 12.6.6.

The choice of the number of classes per week depends largely on the purpose of independent study. To maintain physical condition at the achieved level, it is enough to exercise twice a week; to increase it - at least three times, and to achieve noticeable sports results - 4-5 times a week or more. You need to train 2-3 hours after eating. It is not recommended to exercise in the morning immediately after sleep on an empty stomach, or late in the evening.

Training sessions, as a rule, are complex in nature, i.e. should contribute to the development of the entire complex of physical qualities, as well as strengthening health and increasing the overall performance of the body. The specialized nature of the classes requires a more individual approach and preliminary preparation, i.e. special selection of training tools, loads, place and time of classes, consultations with specialists.

Independent training sessions are conducted according to the generally accepted structure: preparatory (warm-up), main and final parts.

Walking- the most accessible form of physical exercise. When walking, the muscles, cardiovascular and respiratory systems are trained. By walking you can relieve tension and calm the nervous system. The health-improving effect of walking is to increase myocardial contractility, increase the diastolic volume of the heart and venous return of blood to the heart.

Depending on the speed, the following types of walking are distinguished:

- slow walking (speed up to 70 steps/min). It is mainly recommended for people suffering from severe angina and hypertension stages II (160-179/100-109 mmHg) and III (180 and above/110 mmHg) stages. For healthy people, this walking pace has almost no training effect;
- walking at an average speed of 71-90 steps/min (3-4 km/h). It is mainly recommended for people with cardiovascular diseases (including stage I hypertension). The training effect for healthy people is low;
- fast walking at a pace of 91-110 steps/min (4-5 km/h). It has a training effect for healthy people;
- very fast walking at a pace of 111 - 130 steps/min. It has a very powerful training effect.

The training effect of walking is determined by the increase in heart rate. Heart rate during walking, used to effectively influence the cardiovascular system, should be in the range of 110-135 beats/min. This pulse pattern can be either increased or decreased depending on how you feel and the degree of the disease. You should know that low intensity walking does not cause positive changes in the circulatory system, although it improves well-being and mood. In the first lessons, the length of the distance can be 1.5-2 km, and subsequently it increases as adaptation progresses by 300-400 m, bringing the distance to 4-5 km. First you can walk on level ground and then on rough terrain; you need to start at a slow pace, then, in the absence of shortness of breath, rapid heartbeat and similar symptoms, move on to a medium and fast pace.

If the student is able to cover a distance of 5 km in about 45 minutes (according to Cooper), then you can move on to running.

Health running, as already mentioned, is one of the best and most accessible forms of physical education. The running training regimen can be different depending on the gender, age, health and physical fitness of those involved. Only one requirement remains the same for everyone - gradualness, ensuring the body's adaptation to the increasing training load. During exercise, you must first monitor your pulse. For beginners, the average pulse should not exceed 120-130 beats/min, for middle-aged and practically healthy people - 130-140 beats/min, and for young people 150-160 beats/min.

A good rule for regulating the pace of running and the length of the distance is the so-called conversation test: if the participants can talk while running, then running can be continued at the same pace and not interrupted. If it is difficult to talk while running, you should slow down or start walking. The speed of health running can vary depending on individual characteristics (1 km in 5-10 minutes), and its duration can be increased to 60 minutes or more. However, to obtain a training and health effect, 15-30 minute runs are enough.

There are many different schemes for healthy running training. But, as a rule, the load in them is dosed (according to the duration of the run or the distance covered), based on the age of the student, his physical fitness, and the time during which the person regularly runs.

After each session, 10-15 minutes later, it is advisable to take a shower, which calms the nervous system, cleanses the skin, and improves blood circulation. It is not recommended to take a cold shower after classes. A cold shower without first hardening the body can cause colds.

Jogging should not be done by those who suffer from diseases such as heart failure, angina pectoris, hypertension, heart defects, bronchial asthma, chronic bronchitis, etc. In any case, you should consult your doctor.

Swimming. The health value of swimming is that it is one of the effective means of hardening a person, increasing the body's resistance to the effects of temperature fluctuations and colds. Swimming eliminates poor posture and flat feet, harmoniously develops almost all muscle groups, and plays an important role in improving respiratory and cardiovascular functions.

The optimal distance is considered to be a distance from 600 to 1000 m, which should be swam taking into account physical fitness and at an accessible speed, without stopping. Light load means swimming in which the heart rate does not exceed 120-130 beats/min, medium - 130-150, heavy - over 150 beats/min.

To improve the functioning of the cardiovascular and respiratory systems, it is necessary to include 20-30 minutes of continuous swimming 2-3 times a week or more.

In the process of overcoming a long distance, you can alternate between different swimming methods. Before you begin continuous swimming, you need to swim a series of short segments, for example: 8 x 25 m; 3-6 times 50 m; 2-3 times 100 m, etc. You should strive from lesson to lesson to reduce the rest intervals between individual segments. As your training level increases in the future, you can start swimming non-stop, and after a few more sessions you can swim 50-100 m more without stopping than before.

Skiing, as we said earlier, is more difficult in organizational and methodological terms. The requirements for the level of training of those involved in it are quite high.

Ski walks for recreational purposes should begin with 3-4 km, gradually increasing the distance to 8-10 km. The speed increases from 4 to 5-6 km/h. The duration of the first lessons is 30-60 minutes, which is gradually increased to 1.5-2 hours.

When determining physical activity (speed, duration), heart rate should be taken into account. The pulse is calculated during short stops and immediately after the end of the workout. Medium load - heart rate 130-150 beats/min, heavy load - over 150 beats/min.

Organization and content of methodological and practical classes.

Target: become familiar with the methodology for preparing and conducting independent hygiene and training sessions.

Equipment: drawn complexes of morning hygienic gymnastics, dumbbells, gymnastic sticks, mat, lesson protocol.

Progress of the lesson.

1. The teacher briefly informs about the purpose, objectives, structure of the lesson, introduces the simplest forms of independent physical exercises of a hygienic and training orientation, the methodology for compiling and conducting morning hygienic gymnastics.
2. A prepared student performs physical exercises of one of the variants of the recommended morning hygienic gymnastics complexes in the specified sequence. The teacher monitors the correct execution and compliance with the appropriate sequence of exercises. Students actively discuss the content of the exercises.
3. Students record (sketch) in the lesson protocol 10-12 exercises to choose from the recommended list of exercises for inclusion in morning hygienic gymnastics.
4. The results of the methodological and practical lesson are discussed.

Lesson protocol

Topic: methods of compiling and conducting simple independent physical exercises of a hygienic or training orientation

Student

Sports specialization

Age

Fitness level

Homework: develop and compose a complex of morning hygienic gymnastics with an object (optional - dumbbells, ball, jump rope, expander, etc.).

As a result of this lesson, students should:

know features of the forms, content and structure of independent physical exercise;

be able to create and conduct an independent hygienic or training session.

MINISTRY OF EDUCATION AND SCIENCE

RUSSIAN FEDERATION

Voronezh State Technical University

Department of Economics and Management at a Mechanical Engineering Enterprise

Essay

In the discipline "Physical Education"

On the topic “Morning hygienic exercises”

completed by: student gr. MF-111

Perekhoda I.A. checked:

Voronezh - 2011

Introduction………………………………………………………………………………...…3

1. The essence of morning hygienic exercises………………………..…….4

1.1 The importance of morning hygienic exercises………………………...…….4

1.2 Guidelines for the use of physical exercises in complexes of morning hygienic gymnastics……………………………...6

2.Structure and content of morning hygienic exercises……………..

2.1 A set of exercises for morning hygienic gymnastics……………….7

2.2 Self-control for those involved in morning hygienic exercises.................................................... ........................................................ ................7

Conclusion……………………………………………………………………………….…13

References……………………………………………………………14

Introduction

In modern society, a person experiences a whole range of unfavorable factors: emotional stress, information overload, poor environmental conditions. These factors are very often combined with insufficient physical activity. The combined effect of unfavorable environmental factors and a sedentary lifestyle has an extremely negative impact on the body, disrupting its normal functioning and contributing to the development of various diseases.

In such conditions, it is very important to use a complex of various means that help maintain and strengthen the health of the body. A healthy person is a full-fledged member of society, who is distinguished by a high level of physical and mental performance, good health, and inner spiritual comfort.

One of the activities that has a beneficial effect on the health of the body is morning hygienic exercises. In addition to the specific effect that facilitates the process of transition from a state of rest to a state of active wakefulness, performing morning exercises increases the level of a person’s overall physical activity. For the majority of the urban population, morning exercises are often the only specially organized physical exercise.

Like most effects on the body, morning exercises are useful only if they are used correctly, which takes into account the specifics of the body’s functioning after sleep, as well as the individual characteristics of a particular person.

1. The essence of morning hygienic exercises.

1.2 The importance of morning hygienic exercises

The fact is that during sleep, blood circulates in our body more slowly than during wakefulness, the heartbeat becomes slower and the blood thickens. The nervous system, like the entire body, also rests and, after awakening, the inhibitory process continues to operate in the human body, physical and mental performance, reaction speed, and sensitivity are reduced. Moreover, the state of normalization of the body can last quite a long time, about two to three hours. But, sadly, many of us cannot afford to go back to bed and allow the body to calmly transition to a state of wakefulness. You have to get to work or school half asleep, nodding off all the way and unsuccessfully trying to concentrate. “They got us up, but forgot to wake us up,” we joke, looking at each other at the beginning of the working day.

But thanks to morning exercises, which can take only 10-15 minutes, the body is completely normalized, and sleep goes away. And with regular exercise, at least five days a week, the overall tone of the human body increases, the aging process slows down, metabolism is also normalized, which means the risk of obesity is reduced. You will significantly save on medications if you spend 15 minutes daily on morning exercises. Thanks to it, the body’s defense processes are strengthened, the immune system is strengthened, and colds are much less common. Adopting a healthy lifestyle by doing exercises in the morning is beneficial for absolutely everyone, and your own health will thank you for it.

The first thing a person who is just starting to do morning exercises should know is that under no circumstances should a set of serious exercises be carried out at this time. After waking up, our body is not inclined to heavy loads, and the main task of morning exercises is not pumping up muscles and increasing athletic fitness. We will leave this for those who are seriously interested in sports, engage in special programs and receive sports nutrition. Our task is to overcome our own laziness, join the sport, bring the body to normal performance and get a cheerful energy charge for the whole day. According to professional fitness instructors, you need to prepare for morning exercises in the evening. For example, when going to bed, try to imagine how good your awakening will be, how you get up on time, open the curtains, and the bright sun will begin to shine through the windows. You turn on your favorite music, leisurely wash your face, and then do a series of exercises. And then you go about your business with a positive charge of energy and a smile. It is thanks to such thoughts that the brain, programmed for action in the evening, will push you to carry them out in the morning.

1.2 Guidelines for the use of physical exercises in morning hygienic gymnastics complexes.

Charging should be carried out in a well-ventilated room, and if conditions permit, in the fresh air. The exercises should be performed in light clothing that does not restrict movement. After charging, water procedures are recommended - wet wiping, washing, showering, and in summer - swimming. When doing exercises, you need to monitor your well-being and proper breathing during the exercise. Elderly people, as well as people with any health problems, should consult a doctor before starting exercise and carry out exercises under his supervision. To regulate the load during exercise, self-control is important - monitoring your physical condition (counting your pulse, periodically weighing yourself).

Each organism is characterized by a complex of specific properties inherent only to it. There are no two identical organisms on earth; moreover, in one multicellular organism there are no two identical cells - each cell is unique and different from the others. Therefore, along with the general principles of constructing a complex of morning exercises, when developing it, it is necessary to take into account the individual characteristics of the body. When developing a complex of morning exercises, it is necessary to take into account the following most important factors - State of health of the body - General physical fitness of the body - Individual biological rhythms of the body

I offer a set of exercises that are as close to universal as possible.

2.Structure and content of morning hygienic exercises

2.1 A set of exercises for morning hygienic gymnastics

1.Walking in place, average pace, 30 - 40 seconds.

2. From the starting position, legs together, arms down, raise both arms,

simultaneously moving your leg back and returning to the starting position.

Then do the same, moving the other leg back.

3. Starting position: main stance, hands on the belt. Rotate your head at a slow pace to the right and left.

4. Starting position: feet shoulder-width apart, hands on the waist. Circular rotations of the arms alternately forward and backward.

5. Standing, legs apart, hands on the belt; tilts forward, backward, left, right. Breathing is uniform, pace is average.

6.Standing, legs apart, arms along the body. Bend over (exhale), reaching your toes with your hands. The pace is average.

7.Standing, feet hip-width apart, hands on the waist. Squat as you exhale, arms forward, while lifting, inhale. The pace is average.

8.Standing, hands on your belt. Jump alternately on the right, left and two legs at once. Breathing is voluntary. The pace is average.

9. Breathing exercise. Inhale. Raise your arms up, stand on your toes, and stretch. Exhalation. Lower your entire foot, lean forward a little, lower and relax your arms.

10.Walking in place, average pace, 30 - 40 seconds.

2.2 Self-control for those doing morning hygienic exercises

Self-control is required when performing physical exercises. The load must be given in such a way that the number of heart contractions does not exceed 110-120 per minute. After finishing charging, the pulse should be 120 - 150% of the initial level. The load should be increased gradually. The pulse value may fluctuate slightly in each part of the exercise, depending on the individual characteristics of the body. In addition, it must be remembered that when performing morning exercise there should be no excessive sweating, severe redness of the face, or frequent shortness of breath. Exercise should cause moderate physiological changes

Thus, with a serious and thoughtful attitude to the organization and conduct of morning physical exercises, you can achieve a significant increase in its effectiveness, and therefore an improvement in physical condition, well-being and increased performance - one of the main conditions for the growth of professional skill and flight longevity.

Mandatory conditions, the fulfillment of which is absolutely necessary to obtain an effect when using physical exercises, are systematic and regular exercise. Systematicity is expressed in the selection of individual exercises and their combination, and regularity is expressed in daily exercises. .

Conclusion

Exercise increases a person's overall level of physical activity, reducing the adverse effects of a sedentary lifestyle. A well-designed set of morning exercises does not cause negative emotions, while simultaneously increasing a person’s mood, well-being and activity. Morning physical exercise is necessary for every person to improve and maintain normal health. It is especially relevant for urban residents, as well as for those whose work involves staying in one position for a long time, the so-called “sedentary work”.

Bibliography

1. Popular medical encyclopedia, Ch. ed. Pokrovsky V.I., 1991

2. Utkin V.L., Bondin V.I., “Atlas of physical exercises for beauty and health”, M.: Physical culture and sport, 1990.

3. Mikulich P.V., Orlov L.P., “Gymnastics”, M.: Physical culture and sport, 1959.

4.Kutsenko G.I., “Book about a healthy lifestyle”, M.: Profizdat, 1987.

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Hygienic requirements for organizing morning exercise classes

Hygiene is the science of creating conditions for maintaining human health.

For morning exercises, it is preferable to wear clothes made from natural materials (for example, cotton fabrics). Natural materials do not impede the process of evaporation of sweat from the surface of the skin, and at the same time ensure the retention of heat generated by the body, helping to warm it up after sleep.

In addition, clothing for classes should be loose, comfortable, light, and not restrict movement. It’s good when clothing for activities meets aesthetic requirements in addition to hygienic ones. It is more pleasant to exercise in beautiful clothes, and it improves your mood to a greater extent.

If the lesson takes place outdoors, similar requirements apply to shoes. When exercising indoors on a warm, clean floor, you do not need to wear shoes.

The training room should be relatively spacious, well ventilated, clean, and well lit.

During the warm season, charging can be done outdoors. In this case, the body experiences not only the effects of physical exercise, but also natural factors - sun, air - which have a hardening effect.

Healthy people who tolerate morning exercise well can exercise in the fresh air not only in the warm season, but in almost any weather. It is especially convenient to do exercises on the street for those who keep dogs at home - you can combine morning walking of the animal with hygienic gymnastics.

Morning exercises are best done to rhythmic, cheerful music.

The volume of the music should not be too low, but also should not be too high, since excessively loud music causes the development of protective inhibition in the nervous system.

Cheerful, rhythmic, cheerful music increases the tone of the nervous system, lifts your mood, and makes you want to move. It significantly facilitates the awakening process, reducing lethargy after sleep.

You should avoid using music containing intense, frightening sounds, since after sleep, being in a lethargic state, the body is extremely sensitive to such influences at the level of subconscious perception.

To maintain interest in classes, the musical accompaniment should be changed periodically.

Individual approach to the selection of physical activity for morning exercises

Therefore, along with the general principles of constructing a complex of morning exercises, when developing it, it is necessary to take into account the individual characteristics of the body.

When developing a complex of morning exercises, the following most important factors must be taken into account:

State of health of the body

General physical fitness of the body

Individual biological rhythms of the body

The state of health of the body should largely determine which exercises to include in the complex of morning exercises, with what intensity and duration they should be performed. In some cases, morning exercises are contraindicated. However, contraindications are most often temporary. Usually, the presence and nature of a particular disease does not indicate the need to abandon morning exercises, but requires adjustments to the complex of means used.

Temporary contraindications for performing morning exercises:

Increased body temperature above 380 C

Acute periods of inflammatory diseases

Internal bleeding

Diseases accompanied by a severe condition of the body and severe pain

Other contraindications determined by the attending physician or physical therapy physician.

In other cases, doing morning exercises is not only possible, but also useful. Sick people can include therapeutic physical exercises in their morning exercise routine, which greatly facilitates the healing process.

Persons who have recently suffered from certain types of diseases (colds, infectious diseases, etc.) should refrain from using hardening cold procedures in exercise for some time (from two weeks to two months, depending on the nature of the disease and its severity).

People suffering from heart disease, hypertension, certain blood diseases (thrombophlebitis), vascular diseases, etc. should avoid sudden movements, bending down from a standing position, jumping, and perform deep squats with caution. It is better to replace running exercises with various types of walking and low-intensity dance movements.

In general, before developing a complex of morning exercises, it is advisable for people suffering from certain diseases to consult with their doctor, as well as with a doctor of physical therapy. In this case, morning exercises will not only contribute to effective awakening, but also serve as a good treatment.

A trained person is shown more physical activity than an untrained person. This is due to the fact that the same load in a trained body causes less physiological changes than in an untrained one.

Exercise for a trained person should last longer and include exercise of greater intensity than exercise for an untrained person.

If morning stress is well tolerated, a trained person can use running and even strength exercises (pull-ups, push-ups, weight exercises, etc.) for exercise. However, one should not allow the development of excessive fatigue. Even a trained person should not consider exercise as a means of developing endurance or strength.

For each person, a certain period of time in a day can be allocated when his physiological systems provide the greatest mental and physical performance. This is achieved by the optimal level of performance of individual body systems and their most rational interaction with each other.

Depending on what time of day the physiological systems of the body are most active, people can be divided into three biorhythmic types:

Morning type people are “larks”

Daytime people - “pigeons”

Evening people are night owls

People whose physiological functions peak in the morning are called “larks.”

“Larks” wake up easily and early, feel good in the morning, and in the morning hours they experience the best physical and mental performance for their body.

In the evening, such people feel lethargic, tired, drowsiness, and a desire to sleep. Mental and physical performance is noticeably reduced. When working night or evening shifts, early risers make a large number of mistakes; during these hours their ability to make correct decisions is reduced.

From the above it follows that the morning exercises of “larks” can be longer and more intense than that of “pigeons” and especially “owls”. They are recommended to exercise outdoors, using hardening procedures (cold or contrasting douses and others). Early morning exercisers can include jogging and even strength exercises.

People whose peak activity of physiological functions occurs in the evening or night hours are called “night owls.”

“Owls” have difficulty getting up early and often feel exhausted, lethargic, and in a bad mood in the morning. Their mental and physical performance in the morning is low.

In the evening hours, owls often feel a surge of strength, good health, activity, and a desire to act. Night owl athletes show their best results if competitions take place in the afternoon.

Objectively, in the morning hours, “owls” exhibit low functional indicators of physiological systems, including reduced body resistance to adverse factors.

Consequently, the morning exercises of “night owls” should be less intense and longer than that of “larks”. It is not advisable to use more or less long running, jumping, or strength exercises in exercise.

Night owls should be especially careful about hardening procedures in the morning, since their body’s resistance during this period of time is lower than in the evening hours. In view of this, it is more advisable to postpone the hardening procedures to the evening.

People whose physiological functions peak during the day are called “pigeons.”

“Pigeons” occupy an intermediate position between “larks” and “owls”. Accordingly, physical activity during charging of “pigeons” should be slightly less than that of “larks”, but more than that of “owls”.

As already mentioned, the simplest and at the same time quite effective way to assess the adequacy of the load is how you feel after charging.

It should be noted that the belonging of an organism to one or another biological type is determined genetically and cannot be corrected by any external influences.

Of course, you can train the “night owl” body to wake up early and work intensively in the morning, and the “lark” body to go to bed late and work in the evenings, but it is impossible to change the time of peak activity of physiological functions.

While owls feel great when working night shifts, they cope well with professional duties during these hours, make few mistakes, and show a high level of mental and physical performance.

In developed countries, only night owls are hired for responsible jobs that require high performance at night.

The above indicates that you should not try to remake your body, but should take into account its individual characteristics in the best possible way.

You can independently determine whether your body belongs to one or another biological type by performing simple tests.

Pronounced “larks” or “night owls”, who show a large and stable spread between the indicators of maximum and minimum performance depending on the time of day, usually know themselves which biorhythmic type they belong to.

A test to verify belonging to a particular biorhythmological type should include determination of indicators of several physiological systems, carried out during the entire period of wakefulness after a certain period of time (for example, every hour). Then a graph of physiological parameters versus time is plotted. The schedule determines the hours when all or most of the measured physiological functions are optimal to ensure high performance of the body.

Plan.

Introduction

Conclusion

Literature

Application

Introduction

1. Physiological changes in the body during sleep

2. Physiological changes in the body upon awakening

external signals .

Morning hygienic exercises

Plan.

Introduction

1. Physiological changes in the body during sleep

2. Physiological changes in the body upon awakening

3. Physical exercises used in morning exercises

4. Methodological principles for organizing morning exercises

Methodological approaches to using massage in morning exercises

5. Individual approach to the selection of physical activity for morning exercises

Taking into account health status when selecting physical activity for morning exercises

Taking into account the body's fitness when selecting physical activity for morning exercises

Taking into account the body's biorhythms when selecting physical activity for morning exercises

6. Hygienic requirements for organizing morning exercises

Conclusion

Literature

Application

Introduction

1. Physiological changes in the body during sleep

Sleep is a special state of the body, during which restoration processes occur in tissues.

Sleep is a vital biological need. Sleep deprivation kills the body faster than food deprivation. If a person can go without food for several weeks, then deprived of sleep, the body dies within a few days.

Each species has a different need for sleep. So, domestic cats require 14-16 hours of sleep per day.

A person spends about a third of his life sleeping. A child’s body needs longer sleep than an adult; as they age, the need for sleep decreases. The average adult needs 8 hours of sleep. However, this value is very individual. For some people, 5-6 (or even 4) hours of sleep is enough, for others this need is increased to 9 hours. It is known that Thomas Addisson, Jack London, Catherine II slept no more than 4-5 hours a day.

During sleep, the intensity of many physiological processes decreases. First of all, the activity of the nervous system, in particular the cerebral cortex, decreases, consciousness turns off, and muscle tone decreases. Metabolism becomes less intense (processes of synthesis and decay occurring in cells), body temperature and blood pressure decrease somewhat, and breathing and heart rate rhythms become more rare. The circulation of interstitial fluid in the tissues is weakened, the speed of lymph flow decreases, as a result of which stagnation sometimes develops, manifested in the form of swelling.

Inhibition processes predominate in the nervous system during sleep. It is in the inhibited state of the nervous system that restoration processes can occur. Inhibition is necessary for recovery processes to occur not only in the cells of the brain and spinal cord, but also in the cells of all other organs.

During sleep, the excitability of nerve centers to the action of light, sound, tactile, temperature, olfactory and even pain signals is significantly reduced.

Despite the switching off of consciousness, during sleep the connection with the outside world is maintained. Strong signals (loud sound, bright light, etc.) lead to the awakening of the body. Some types of stimuli, even without great strength, can also become wake-up signals if they are biologically or socially significant for a person. For example, a mother may be awakened by the baby's soft crying, but not respond to other more intense sounds.

Sleep cannot be called a break in brain function. In addition to the recovery processes during sleep, the brain processes information received during the waking period, organizes it in a unique way and compares it with information already in memory. At a subconscious level (that is, without the participation of consciousness) during sleep, the search for solutions to problems that are most relevant to a person in a given period of time continues. Many scientists who have been looking for an answer to this or that question for a long time have found it during sleep. Many composers composed their best musical works in their sleep. Everyone knows that the famous periodic system of chemical elements was born by D.I. Mendeleev precisely in a dream.

2. Physiological changes in the body upon awakening

The transition from the sleep state to the waking state occurs gradually.

Immediately after awakening, the predominance of inhibitory processes remains in the nervous system; a person’s mental and physical performance is reduced, almost all types of sensitivity are reduced, and the speed of reactions is significantly reduced.

The inhibited state of the central nervous system can persist for several tens of minutes or even several hours. This largely depends on the quality of sleep and the degree of general fatigue of the body.

Such a long transition from a state of sleep to a state of wakefulness is not only inconvenient in modern life, but also harmful to the health of the body, which, after waking up, is subject to significant mental and intellectual stress, when the nervous system is not yet ready to perceive them.

Therefore, activities that help facilitate the transition to a state of wakefulness after sleep are extremely important.

The rate of transition from a state of rest to a state of active wakefulness can be significantly influenced. The most effective acceleration of this process is those influences that stimulate excitation processes in the nervous system. In turn, excitation processes in the central nervous system are stimulated by variousexternal signals , entering the nervous system both from the environment and from various organs of the body.The more of these signals and the more intense they are, the more the activity of the nervous system increases. .
Excitation processes in the nervous system stimulate

Intense sound signals (for example, loud rhythmic music)
Intense visual cues (eg, bright lights, especially sunlight)
Intense impulses from various organs of the body (skeletal muscles, skin and others, for example, during physical exercise, during massage or when the skin is exposed to cold)
Other intense effects

There are also artificial ways to stimulate the activity of the nervous system. For example, strong tea or coffee, which contains substances that stimulate the nervous system (caffeine, ephedrine and others), increases the processes of excitation. However, taking these drugs is not only less effective compared to natural effects, but also has a number of side effects. For example, addiction develops to such drugs, as a result of which the body has great difficulty waking up without them. The use of these drugs places a large burden on the cardiovascular system, as a result of which their use is contraindicated for people with heart disease and hypertension. Pregnant women should not take strong tea or any coffee, as this has a negative impact on the baby’s health.

Thus, in order to facilitate the transition from a state of rest after waking up to a state of active wakefulness, you can turn on cheerful rhythmic music, bright light, open the window, ensuring the flow of cold air into the room, perform a set of physical exercises on the main muscle groups and, in conclusion, take water procedures using either cold water or alternating cold and warm water.

3. Physical exercises used in morning exercises

Stretching exercises
Different types of walking

Dance moves
Jogging and light jumping
Breathing exercises

stretching exercises , then executedifferent types of walking general developmental exercises light jogging or jumping breathing exercises .

General developmental exercises

Running and jumping

Slow running developsgeneral endurance

dance moves

Breathing exercises

Stretching exercises

Stretching can be done

Walking

First of all:

4. Methodological principles for organizing morning exercises

Method

methodology .

methodical method .

Methodological principles

Methodical approach
Methodological approaches to the use of physical exercises in morning exercises
Methodological approaches to the use of hardening procedures in morning exercises
Methodological approaches to using massage in morning exercises

Methodological approaches to the use of physical exercises in morning exercises

Duration
This is determinedbody.

Charger

The simplest

Methodological approaches to using massage in morning exercises

massage is less effective

short duration , be executedat a fast pace , usingsuperficial .

contraindicated

Methodological approaches to the use of hardening procedures in morning exercises

gradually . You can start hardening

Effect of sun rays
Effect of cold air

effect of cold water

foot soaking (especially the feet).

5. Individual approach to the selection of physical activity for morning exercises

State of health of the body

Taking into account health status when selecting physical activity for morning exercises

0 WITH
Internal bleeding

Taking into account the body's fitness when selecting physical activity for morning exercises

heavy physical activity

Taking into account the body's biorhythms when selecting physical activity for morning exercises

three biorhythmic types

morning type people"larks"
daytime people -"pigeons"
evening type people -"owls"

"larks" .

From the above it follows that"owls" .

Hence,morning exercises "owls"

"pigeons" .

It should be noted that.

On one's own

Test

6. Hygienic requirements for organizing morning exercises

Hygiene

Clothing requirements

from natural materials

free, comfortable

3. Physical exercises used in morning exercises

Since the body after sleep has not yet completely transitioned to a state of active wakefulness, the use of intense loads in morning exercises is not indicated, at least at the beginning of the session. It is not advisable to bring the body to a state of severe fatigue through morning exercises, as this will negatively affect mental and physical performance during the day.

The main tasks solved with the help of morning exercises

Eliminate some consequences of sleep (swelling, lethargy, drowsiness, etc.)
Increase the tone of the nervous system
Strengthen the functioning of the main body systems (cardiovascular, respiratory, endocrine gland system and others)

Solving these problems allows you to smoothly and at the same time quickly increase the mental and physical performance of the body and prepare it to perceive significant physical and mental stress, often encountered in the life of a modern person.

As a result of competent implementation of a complex of morning exercises, optimal excitability of the nervous system is created, heart function improves, blood circulation and respiration increase, which ensures increased delivery of nutrients and oxygen to the cells. After a good exercise, the feeling of drowsiness, lethargy, weakness disappears, mental and physical performance, activity, mood and well-being increase.
Physical exercises of morning exercises help to increase lymph flow, enhance the circulation of interstitial fluid, and increase venous blood flow. This ensures the elimination of congestion and swelling that often develops during sleep, especially in middle-aged and elderly people.
Since performing any physical movements is accompanied by an increased release of heat, morning exercises lead to a moderate increase in body temperature. Within certain physiological limits, an increase in body temperature is a positive factor. As the temperature rises, metabolic processes accelerate and the activity of all organs intensifies. In particular, the speed of transmission of nerve impulses increases, which, together with other changes, facilitates the processes of control by the nervous system of various functions of the body, increases the speed and accuracy of reactions, coordination of movements, increases all types of sensitivity, and improves mental performance.
The most suitable exercises for morning exercises

Stretching exercises
Different types of walking
General developmental exercises (bends, turns, squats, lunges, joint rotations, etc.)
Stretching exercises (to develop flexibility)
Dance moves
Jogging and light jumping
Breathing exercises

For persons suffering from certain types of diseases, it is advisable to includespecial exercises of therapeutic physical culture . These exercises should be performed after the general part of the lesson. The nature of such exercises depends on the nature of the disease and should be determined by a physical therapist.

A healthy person can start a gymnastics complex withstretching exercises , then executedifferent types of walking (simple walking, walking with various arm movements, walking in a half-squat, dance steps, elements of step aerobics, etc.), then -general developmental exercises on the main muscle groups, which can be completedlight jogging or jumping . It is useful to complete a gymnastics complexbreathing exercises .

General developmental exercises

General developmental exercises include bending, lunges, squats, turns, circular rotations in joints, etc.

It is advisable to start a set of general developmental exercises with movements in small muscle groups (rotations in the ankle, wrist joints) and gradually increase the load, moving on to medium muscle groups (arm muscles, leg muscles), and then to large muscle groups (torso muscles).

It is advisable to pay special attention to exercises on the muscles of the shoulder girdle and head rotations. These movements help to increase cerebral blood circulation, which, in turn, increases the tone of the nervous system, as well as the mental and physical performance of the body.
Head rotations (turns, tilts, circular movements) should be performed smoothly, at a low pace. For older people or those prone to dizziness for one reason or another (low hemoglobin in the blood, high or low blood pressure, pregnancy, etc.), it is advisable to perform head movements while standing near a support or sitting. People with severe vascular diseases (aneurysms, sclerosis, etc.) or cervical spine (cervical osteochondrosis, etc.) should strain the neck muscles without movement. To do this, for example, you can use your hand as resistance and press on it with your head.

Performing a set of general developmental exercises eliminates congestion in tissues, increases blood circulation in muscles, increases the elasticity of muscles and joint elements, facilitates blood flow to the heart, moderately increases body temperature, the work of the heart, respiration, and endocrine glands.

It is useful to change exercises used in combination periodically so that exercise does not turn into a boring and uninteresting activity.

Running and jumping

After completing a set of general developmental exercises, the body is prepared to perform more intense loads. Running and jumping, to a greater extent than other exercises, intensify vital processes, facilitating the body's transition to a new, higher level of functioning.

Slow running developsgeneral endurance - ability to perform work of moderate intensity for a long time and effectively. In turn, endurance is closely related to the general functional capabilities of the body and its ability to withstand various adverse factors.

It should be borne in mind that not all people tolerate running in the morning well, since this load is quite heavy on the body. Typically, morning running is poorly tolerated by women, people with poor health or little exercise, and people of the evening biorhythmological type (“night owls”). To a certain extent, running or jumping exercises can be replaced by intense onesdance moves , performed for at least 5-7 minutes.

To achieve a more or less noticeable physiological effect, the duration of jumping exercises should be at least two to three minutes. It is advisable to use 2-3 series of jumps lasting 1-2 minutes each and a rest interval between them of no more than 1 minute.

Breathing exercises

For healthy people, breathing exercises performed after a set of general developmental, running or jumping movements serve mainly to restore the breathing rhythm after exercise.

However, with the help of breathing exercises, you can also solve other problems, which is especially important for people with poor health or suffering from various types of diseases.
Special breathing exercises include

Abdominal (diaphragmatic) breathing
Various types of breath holdings in the inhalation or exhalation phase
Combination of inhalation or exhalation with movements of the arms or torso
Performing breathing movements from various starting positions
Other breathing exercises (for example, prolonged singing, etc.)

Breathing exercises affect changes in the gas composition of the blood (most often, increasing the oxygen content in it), which intensifies brain function. They help eliminate congestion in the respiratory organs, help remove sputum, preventing the development of respiratory and pulmonary infections, and with regular use, increase the strength of the respiratory muscles. Certain types of breathing exercises (abdominal breathing) facilitate blood flow from the lower body to the heart. At the same time, blood supply increases and the intensity of work of the abdominal organs increases, spasms are eliminated, and the development of constipation is prevented.

Breathing exercises are especially indicated for persons suffering from diseases of the respiratory system (pneumonia, bronchial asthma), heart, nervous system (vegetative-vascular dystonia), blood vessels (varicose veins), diseases of the abdominal organs, women with diseases of the female organs, and pregnant women.

Exercises to develop flexibility

In the complex of physical exercises of morning exercises, you can use exercises to develop mobility in the joints (flexibility): bending to straight legs from standing and sitting positions, deep lunges, etc. These exercises are similar to stretching exercises, but are more intense and traumatic, so they are It is advisable to use it after preliminary “warming up” of the muscles, that is, at the end of a set of general developmental exercises. However, caution should be exercised when using stretching exercises immediately after stretching exercises.

Stretching increases metabolism in the stretched muscles and increases blood circulation in them. At the same time, stretching exercises do not cause a significant increase in the activity of the heart and breathing, so they are well suited for an organism that is not fully awakened.

Bending to straight legs from a squat position, legs together improve blood supply to the spine, increase the elasticity of the joint elements and back muscles. Improved blood supply is accompanied by an increased supply of nutrients and oxygen, which generally has a beneficial effect on the functional state of the spine and nearby nerve centers.

The use of stretching exercises in morning exercises is also justified by the specifics of human biological rhythms. The highest levels of flexibility are recorded in people in the morning. Therefore, it is advisable to use the morning hours to develop this physical quality.

Stretching exercises

Stretching exercises, being low-intensity, prepare the body to perform heavier loads. They stimulate blood circulation in the muscles being stretched and increase the flow of impulses from these muscles into the nervous system. An increase in the flow of impulses into the nervous system increases the processes of excitation in it.

Stretching can be donefrom different starting positions : standing, sitting and even lying in bed.

Some evidence of the benefits of stretching exercises is that they are performed by animals, such as domestic cats.

Walking

More than two-thirds of the body’s muscles are involved in walking, so this type of motor activity significantly stimulates the work of other organs that provide muscle contraction.

First of all:

The activity of the nervous system increases, which ensures the processes of muscle contraction and coordinates the work of the muscular system with other organs.
The activity of the cardiovascular system increases - the strength and frequency of heart contractions increases.
The activity of the respiratory system increases - the volume of inhaled air and the frequency of respiratory movements increase.
The work of the endocrine glands is stimulated, which begin to produce chemicals (hormones) that facilitate the performance of muscular work (adrenaline, norepinephrine). Under the influence of hormones, the blood vessels of the nervous system and working muscles dilate, the processes of strengthening the work of the heart and respiratory system are facilitated, and other changes occur that have a beneficial effect on increasing the mental and physical performance of the body and its ability to withstand stress.

4. Methodological principles for organizing morning exercises

Method - this is the method by which this or that problem is solved.

For example, when teaching a person a new exercise, you can show him how the exercise is performed. This is a case of using the show method. You can explain to a person in words how to do the exercise. This is an example of the use of the explanation method.

A special case of using a method or set of methods can be calledmethodology .

For example, to teach a child to roll forward, you can show him an example of correct execution, explain, give 2-3 leading exercises, then ask him to perform the entire roll, then explain the mistakes and show an example of incorrect execution. The whole thing will be a technique for learning to roll forward.

A separate element of a method or technique is calledmethodical method .

In the case of teaching a forward somersault, when the child performs the entire element, you can belay by positioning yourself on the side of him. This will be the use of a methodological teaching technique.

Methodological principles - these are the principles on which a method or technique is built.

Methodical approach can be called a particular manifestation of a methodological principle.
Methodological approaches to the use of physical exercises in morning exercises
Methodological approaches to the use of hardening procedures in morning exercises
Methodological approaches to using massage in morning exercises

Methodological approaches to the use of physical exercises in morning exercises

Duration morning hygienic exercises can last from several minutes (minimum 7-15 minutes) to several tens of minutes.
This is determinedlevel of general physical fitness, health status and individual biological rhythms body.

Chargershould not lead to significant fatigue of the body . Accordingly, excessive use of strength and endurance exercises in morning exercises is not recommended.

The main purpose of exercise is to increase the tone of the nervous system, activate the activity of other organs, thereby increasing the mental and physical performance of the body. Based on this goal, you should select the load of morning exercises.

The simplesta way to assess the adequacy of the selected load is how you feel after charging. If, as a result of performing a set of exercises, a person feels cheerful, energetic, in a good mood and well-being, then the load was close to optimal.

A set of morning exercises should begin with low-intensity movements (stretching exercises, walking), gradually increasing the load on the body. The exercises of the complex should include all major muscle groups.

Exercises performed to cheerful rhythmic music have a greater effect on awakening.

Methodological approaches to using massage in morning exercises

In some cases, a set of physical exercises can be replaced with a general massage session, which has a similar effect on the body.

During massage, the nervous system receives a fairly intense flow of impulses from the massaged muscles; massage stimulates blood and lymph circulation, eliminates swelling, and moderately increases body temperature.

However, massage has little effect on increasing the work of the heart, respiratory system and endocrine glands. That is, in its effect on the bodymassage is less effective to improve physical and mental performance than physical exercise.

In addition, improperly performed massage contributes to a long-term increase in inhibitory processes in the nervous system, that is, it has an effect exactly opposite to what is required.

A massage that causes an increase in excitation processes in the nervous system should beshort duration , be executedat a fast pace , usingsuperficial influences, using a relatively large amountshock and vibration techniques .

Please note that massagecontraindicated persons with certain types of diseases (for example, thrombophlebitis).

Methodological approaches to the use of hardening procedures in morning exercises

If morning exercises are combined with exposure to various temperature stimuli (for example, cold air or water), the flow of impulses into the central nervous system increases quite significantly. The combined effect of physical exercise and temperature influences is extremely effective in accelerating the process of awakening the body.

Along with increasing the excitability of the nervous system, the effects of water procedures, fresh air and sun have a hardening effect, increasing the overall resistance of the body and its resistance to various kinds of diseases.

Hardening of the body must be carried outgradually . You can start hardeningonly in the absence of inflammatory processes in the body (hidden infections, unsanitized oral cavity, etc.). Otherwise, hardening procedures can provoke an exacerbation of diseases.

Most often used as hardening procedures

Effect of sun rays
Effect of cold air
The effect of cold water (wiping, dousing, bathing)

Hardening procedures can be used individually or in combination with each other.

The most effective means of hardening, which significantly stimulates the body's defense reactions, iseffect of cold water . This is due to the fact that water has high thermal conductivity (the ability to conduct the body). The least effective remedy is exposure to sunlight. Sun rays have a hardening effect on the body, mainly through the mechanism of increasing the tone of the central nervous system and stimulating the synthesis of certain chemicals (for example, vitamins D). These substances, among other things, are involved in the development of protective reactions. Increasing the tone of the central nervous system also increases the overall resistance of the body.

When using water douches as hardening procedures, it is recommended to start not with general douches, but with dousing individual parts of the body. The most effective remedy isfoot soaking (especially the feet).

Initially, it is recommended to use water at a temperature slightly lower than body temperature, gradually and methodically lowering it, for example, by one degree per week. Subsequently, you can move on to general douches, again increasing the initial temperature of the water.

It is important not to take long (several days) breaks from using hardening procedures. If, for one reason or another, there is a break, in order to avoid the development of colds, it is necessary to increase the temperature of the water (air) used again.

You should especially strictly adhere to the methodological rules of hardening with children and with frequently ill people, since the general resistance of their body is reduced.

A fairly effective means of hardening isuse of contrasting temperatures - alternation of cold and heat. Such procedures significantly activate excitation processes in the nervous system and the release of stress hormones (adrenaline and norepinephrine), thereby increasing the body’s overall resistance to adverse factors.

5. Individual approach to the selection of physical activity for morning exercises

Therefore, along with the general principles of constructing a complex of morning exercises, when developing it, it is necessary to take into account the individual characteristics of the body.

When developing a complex of morning exercises, it is necessary to take into account
the following are the most important factors

State of health of the body
General physical fitness of the body
Individual biological rhythms of the body

Taking into account health status when selecting physical activity for morning exercises

Temporary contraindications for performing morning exercises

Increase in body temperature above 38 0 WITH
Acute periods of inflammatory diseases
Internal bleeding
Diseases accompanied by a severe condition of the body and severe pain
Other contraindications determined by the attending physician or physical therapist

Taking into account the body's fitness when selecting physical activity for morning exercises

Shown to a trained personheavy physical activity than an untrained one. This is due to the fact that the same load in a trained body causes less physiological changes than in an untrained one.

Exercise for a trained person should last longer and include exercise of greater intensity than exercise for an untrained person.

Taking into account the body's biorhythms when selecting physical activity for morning exercises

Depending on what time of day the physiological systems of the body are most active, people can be divided intothree biorhythmic types

morning type people"larks"
daytime people -"pigeons"
evening type people -"owls"

People whose physiological functions peak in the morning are called"larks" .

“Larks” wake up easily and early, feel good in the morning, and in the morning hours they experience the best physical and mental performance for their body.

From the above it follows thatmorning exercises for early risers may be longer and more intense than that of “pigeons” and especially “owls”. They are recommended to exercise outdoors, using hardening procedures (cold or contrasting douses and others). Early morning exercisers can include jogging and even strength exercises.
People whose physiological functions peak in the evening or night hours are called"owls" .

“Owls” have difficulty getting up early and often feel exhausted, lethargic, and in a bad mood in the morning. Their mental and physical performance in the morning is low.
In the evening hours, owls often feel a surge of strength, good health, activity, and a desire to act. Night owl athletes show their best results if competitions take place in the afternoon.

Objectively, in the morning hours, “owls” exhibit low functional indicators of physiological systems, including reduced body resistance to adverse factors.

Hence,morning exercises "owls" should be less intense and lasting than that of early risers. It is not advisable to use more or less long running, jumping, or strength exercises in exercise.

People whose physiological functions peak during the day are called"pigeons" .

“Pigeons” occupy an intermediate position between “larks” and “owls”. Respectively,should be slightly less than that of “larks”, but more than that of “owls”.

As already mentioned, the simplest and at the same time quite effective way to assess the adequacy of the load is how you feel after charging.

It should be noted thatthe belonging of an organism to one or another biological type is determined genetically and cannot be corrected by any external influences(!).

Numerous studies conducted on operators working on night shifts have shown that “larks” and “pigeons” do not cope well with professional duties during these hours, make many mistakes, are more susceptible to developing various diseases, and are more likely to develop physical and nervous strain.
While owls feel great when working night shifts, they cope well with professional duties during these hours, make few mistakes, and show a high level of mental and physical performance.
In developed countries, only night owls are hired for responsible jobs that require high performance at night.

The above indicates that you should not try to remake your body, but should take into account its individual characteristics in the best possible way.

On one's owndetermine whether your body belongs to one or another biological type can be done using simple tests.

Test to verify belonging to one or another biorhythmological type should include determination of indicators of several physiological systems, carried out during the entire period of wakefulness at a certain period of time (for example, every hour). Then a graph of physiological parameters versus time is plotted. The schedule determines the hours when all or most of the measured physiological functions are optimal to ensure high performance of the body.

6. Hygienic requirements for organizing morning exercises

Hygiene - the science of creating conditions for preserving human health.

Clothing requirements

Clothing is preferable for morning exercisesfrom natural materials (for example, from cotton fabrics). Natural materials do not impede the process of evaporation of sweat from the surface of the skin, and at the same time ensure the retention of heat generated by the body, helping to warm it up after sleep.

In addition, clothing for classes must befree, comfortable , light, not restricting movement.

State educational institution of higher education

vocational education

Novosibirsk State Medical University

Department of Physical Education

topic: “Morning hygienic exercises”

Completed:

Levenets A.A.

first year student

Faculty of Medicine and Psychology

Checked:

Dubkovskaya L.A.

Novosibirsk 2007

Introduction

Morning hygienic exercises - exercises - is one of the most common forms of physical education. Exercise consists of a set of physical exercises of moderate intensity, covering the main skeletal muscles. During sleep, the human central nervous system is in a state of peculiar rest from daytime activity. At the same time, the intensity of physiological processes in the body decreases. After awakening, the excitability of the central nervous system and the functional activity of various organs gradually increases, but this process can be quite long, which affects performance, which remains reduced compared to normal and on well-being: a person feels drowsiness, lethargy, and sometimes shows causeless irritability. Exercise tones the body, increasing basic vital processes (blood circulation, breathing, metabolism, etc.). Exercise mobilizes the attention of those involved, increases discipline (instills the hygienic skill of exercising). Charging ensures a gradual transition of the body from a resting state during sleep to its everyday working state.

People who regularly exercise improve their sleep, appetite, general well-being, and increase their performance. Systematically carried out exercises are a good way to improve health. Exercise is useful for all people, from childhood to old age. Charging is especially necessary for people with insufficient motor activity in everyday activities (sedentary professions).

Physical exercises - simple and accessible to people of varying physical fitness and varying health conditions - are selected according to a specific plan, taking into account age, gender, health status and the nature of work activity. In addition to gymnastic exercises, exercise may include moderate jogging or light cross-country running. Exercise should not be confused with physical training, the purpose of which is to obtain a more or less significant load, as well as to develop the physical qualities necessary for a person.

We offer a set of exercises that are as close to universal as possible.

A set of morning exercises

Rise onto your toes, raise your arms up to your sides. Sit on your toes and lower your arms. Repeat 10 times.

Hands on your waist, walking on your toes for a minute.

Hands on the belt, walking in a half squat and in a full squat - one to two minutes.

Sitting on the edge of a chair, legs straight in front on the floor, hands resting behind the seat. Bend back as far as possible, resting your shoulder blades on the back of the chair and simultaneously lifting your pelvis, then return to the standing position. Repeat 8 times.

Sitting on a chair, bend your legs, and then straighten them as high as possible, and then slowly lower them into an i.p. Repeat 10 times.

Sitting on a chair, bend your knees, straighten your legs and perform the scissoring motion as many times as possible. After this, after a short rest, perform the “bicycle” exercise until slightly tired.

Standing, legs apart. Turn your torso left and right, without stopping, move your arms back in the direction of the turn - 10 times in each direction.

Abs exercise

It is performed lying on your back: legs bent at the knees, hands behind the head. During the exercises, you should no longer lower your head to the floor, your chin should not be pressed to your chest - there should be a distance of one fist to your chest. Lift your shoulders and chest off the floor, but your lower back should not rise. The exercise is done while exhaling. Returning to the starting position - inhale. 4 repetitions 25-30 times.

Important: make sure that not only your shoulders, but also your entire chest comes off the floor, otherwise, instead of removing your stomach, you will just pump up “checkers” on your abs.

Having finished the complex, walk barefoot for a minute on a rubber mat with a bumpy surface. As a result of the impact on the biologically active points located here, the general condition of the body improves and the mood rises.

Conclusion

Thus, daily performance of a complex of morning exercises, developed taking into account the patterns of functioning of the body after sleep and the individual characteristics of a particular person, allows you to prepare the body for the upcoming mental, physical and emotional stress, is a good means of preserving and strengthening health, prevention and, in some cases, treatment diseases, provides high mental and physical performance throughout the day. Exercise increases a person's overall level of physical activity, reducing the adverse effects of a sedentary lifestyle. A well-designed set of morning exercises does not cause negative emotions, while simultaneously increasing a person’s mood, well-being and activity.

Bibliography:

1. Kadnevsky V.M., Korolenkov A.V. Russian history. Grade 11. Answers to exam questions. Preparation for the Unified State Exam. – 2nd ed., stereotype. – M.: Iris-press, 2005. – 192 p. – (2 days before the exam)

2. A short reference book for schoolchildren. 5-11 grades/automatic - comp. P. I. Altynov, P. A. Andreev, A. B. Balzhi and others - 2nd edition - M.: Bustard, 1998. - 624 pp.: ill.

3. Solodkov A.S., Sologub E.B. Physiology of sports: Textbook / SPbGAFK im. P.F. Lesgafta. - St. Petersburg, 1999. - 231 p.

4. http://omsk.edu.ru/schools/sch099/shagi/gim_upr1.htm

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