Some parents consider gymnastic exercises for children of 10 years old useless, because they must be performed at home with adults, and in physical education classes at school, the teacher gives a heavy load. In fact, these people are very mistaken. Elementary exercises to improve the flexibility of the body take no more than 15 minutes, but they are quite beneficial. Therefore, caring mothers and fathers should not look for excuses and skimp on time for their babies.
When and how much to do
Everyone must move. It is inherent in him from birth. The less a child moves at his 10 years old, the more problems he will have in the future. At this age, boys and girls prefer watching TV or surfing the Internet, but do not spend their day actively. Gymnastic exercises for children of 10 years are able to interest even the most lazy individuals, because it is fun enough to perform them, especially with parents or friends.
School age is just the perfect time to learn all kinds of exercises. The child's body should be in the active phase for more than 10 hours per week. Specialists recommend that parents work with their kids for 20 minutes in the morning and evening. In fact, there is no difficulty in this, but the child will definitely get a charge of vivacity and positive.
The benefits of gymnastics
The simplest gymnastic exercises for children of 10 years help to cope with many problems and even act as an effective prevention. Thanks to them, one can achieve activation of metabolic processes, return the body to a normal tone after stresses, eliminate nervous tension, and also recharge your batteries for the whole coming day. In addition, such exercise will prevent obesity and problems of the cardiovascular system, which are often encountered even in primary school age.
Preparation
From the very beginning, gymnastic exercises for children 10 years old will be given a little hard. This is explained by the fact that babies will have to get out of bed 20 minutes earlier, which at this age is often done with great difficulty. A child should be accustomed to this gradually, but in no case should you abandon your plan just because the young gymnast is very lazy. After a couple of weeks of this early morning, the children themselves are drawn to charging.
Both morning and evening exercises significantly lift the mood. If the child is too capricious, you can use a rug, a ball, a stick with images of your favorite heroes as auxiliary devices. You can find such equipment in any specialized store, but these products are not so expensive.
Popular exercises
Perform a roll back and forth, wheel, bridge, twine and other exercises are best in the fresh air. Even if there is no way to go outside the house, it will be enough just to open the window.
Listed below are the exercises that every 10-year-old athlete can perform, even without having any skills. Exercise should be accompanied by fun music to further encourage the child.
Gymnastics with a ball
Interesting exercises with a gymnastic ball for children attract the attention of many young athletes, because everyone loves this apparatus. A favorite toy from an early age can easily be used as a simulator.
At 10 years old, you can freely perform the following exercises:
- Sitting on the floor, stretch your legs and place the ball on your hip. The main task is to roll the projectile to the toes of one foot and return up the other. Do this with straight legs. In total, it is recommended to perform 3-4 times.
- Without changing position, the ball should be placed on the ankles. Place your hands on the floor slightly behind the pelvis. You need to raise your legs so that the shell rolls to your stomach and hold out in this position for 10 seconds.
- Lie on your back and stretch your arms along the torso. The ball should be clamped with your feet. The task of the child will be to raise his legs 10 times so as not to drop the shell.
- Stand up straight and grab the ball. It will need to be thrown down so that it bounces, and then caught at the level of the chest, lower abdomen and just above the head. For each point, 5 rolls are recommended.
- Stand and pinch the ball between the knees. Here you will need to jump from side to side, as well as forward and backward. Perform the exercise should be 5-8 times in each direction.
Stick exercises
A set of exercises with a gymnastic stick for children is no less interesting than the previous one. This projectile also allows for efficient charging. It has beneficial effects on the spine and is most often used in the morning. This complex consists of only 5 exercises:
- Holding the stick behind your back with bent arms, positioning it at the level of the elbows, perform 10 forward inclinations.
- Take the shell on outstretched arms and lift it 7-9 times up, stretching it to the ceiling as much as possible.
- Cross your arms, take a stick and walk your fingers in different directions to the ends of the projectile. In the maximum tension position, hold on for 10 seconds.
- Put the stick on the floor and walk on it several times, stepping exclusively in the middle of the foot.
- Take the shell in your hands and pull them up, then lower it, while raising your leg and connecting the foot with the shell. For each leg, 3 touches should be made.
Gymnastics Training
Any section of gymnastics for children 10 years and older teaches elementary tricks in the first lessons. Since far from all parents have the opportunity to send their child to this club, you can try at home to try to learn the technique and present it to your child.
Somersault
Every schoolchild knows how to do the classic somersault, because he is included in the curriculum. At each lesson in physical education, kids from the first grade perform it without getting injured. Despite the fact that it can be done perfectly, somersault back causes quite the wrong emotions. It is quite difficult for children to reproduce it correctly, so you should understand the technique. There are some important secrets here:
- Doing a somersault is best with overclocking. To do this, you first need to swing forward, and only then backward.
- Before performing it is necessary to take the correct position - the legs are on the floor, the pelvis is kept on weight, and the hands are wrapped around the knees.
- Entering a horizontal position, palms should be placed comfortably to push them. To do this, they need to be moved closer to the shoulders.
- The first attempts should be made on the mats, and not on a hard surface, as the bruises from the hard floor go away for quite some time.
Having tested a few tricks, you will be able to perform a somersault back quite quickly. At the beginning, the child should be safe, but already in the 3-4 lesson, he will be able to easily reproduce the trick on his own.
Wheel
The well-known exercise wheel begins with a handstand. It can be done near the wall, which greatly facilitates the task. To do this, it is necessary to insure the child by moving his legs to the support when they reach the top point. As soon as the young gymnast manages to stand on his own hands and hold on to them tightly for more than 30 seconds, you can begin to master the wheel technique. The first step is to implement it in your head to understand how it visually looks.
At the wall, the exercise wheel is not so difficult. It is only important to observe the sequence of steps:
- In a handstand, spread your legs wider.
- Lean to the side and, raising the opposite hand, put your feet on the floor, turning the body.
- Standing on your feet, bend to the side, put one palm on the floor, raise your legs in turn, while resting on the floor with the other hand.
- Combine all the previous steps and complete the movement at a faster pace.
When the wheel comes out perfectly near the wall, it should begin to move away from it. The fear of open space will pass quite quickly, so it will not be difficult to complete the exercise smoothly and beautifully.
Bridge
Another great children's exercise is the bridge. It is one of the most important stances in gymnastics. Thanks to the bridge, you can perfectly stretch and strengthen your back muscles. The easiest way to start performing it from a prone position:
- Lie on your back, bend your knees, and rest your palms on the floor so that your fingers are near your shoulders and are pointing towards them.
- Gradually raise up the pelvis and shoulders, while caving in the lower back.
- After standing for about 10 seconds, you can return to the starting position, dropping to the floor or, pushing off with your hands and standing on your feet.
Exercise bridge can be done from a standing position:
- Stand straight with your back to the wall at a distance of a couple of steps.
- Slowly lean back, arching your back and stepping your hands along the wall.
- Palms touch the surface of the floor, focus on them.
- Walk alternately with your hands as close to your feet as possible, bending your back as much as possible.
- Hold out for 10 seconds and return to its original position, again climbing the wall.
The child will be able to perform the wall exercise himself, but in the free space he will need help. To do this, it is enough to just hold your back slightly. When the young athlete learns to lower himself smoothly, he will already be quite good at making the bridge on his own.
Twine
In conclusion, we should tell you how to teach a child to sit on a split, because he is also the basis in gymnastics. To do this is very useful, but it only succeeds to the owners of a good stretch. You can achieve this result with the help of simple exercises:
- Standing near the chair, grasp his back with his hand, bend one leg at a right angle and lift it to the side and back, feeling the hip.
- Position your feet shoulder-width apart or a little further away, tilt the body and alternately stretch your arms towards the opposite socks.
- Sit on the floor, spread straight legs to the sides as much as possible, stretch your arms forward to feel stretching, and linger for 5-8 seconds.
- While in a sitting position, bend your legs, connect your feet together, moving closer to yourself, spread your knees to the sides and work hard with them, swinging up and down. The back should remain flat, and the hands should lie on your knees.
After a couple of weeks of regular performance of these exercises, you can try to sit on the twine. To do this, you need to place one leg slightly in front of the other and, sliding or in different directions, lower to the floor. In the same way, the transverse twine is performed, but in it the legs will have to be placed clearly to the sides.