Immediately after the birth of the baby, it is important to carry out a complex of developmental gymnastics for the correct development of the baby. With age, the importance of exercise becomes even more important, especially as children approach puberty. Exercising and gymnastic exercises will help your child to be healthy, active and in a great mood throughout the day.
Peculiarities
Morning exercises or exercises are important and necessary at any age, therefore it is recommended to be carried out by all family members. Each age group has its own exercise and training focus, but the benefits of physical activity are clear. From birth, the child is prescribed massages and exercises to help the correct development of a small organism; in some cases, exercise therapy is prescribed for infants. When a child becomes independent and can perform physical exercise without the help of a parent, there comes a period of time when you need to start exercising with him.
9 years is the age when the number of homework assignments for a child is seriously increasing, he has several times more to do. Exercising for children at the age of 10 is simply necessary, because not every parent can find the time and finances for a child to attend a sports section or engage in another type of active activity.
To compensate for the lack of physical activity, it is important to set aside at least 20 minutes a day to do a little warm-up with your teenager. Gymnastic exercises at this age should be selected no less carefully than at any other stage of a child's development. At both 9 and 11 years old, the body is actively growing, and the older the student becomes, the more intensively all the processes occur inside and outside his body.
It is this time that is considered optimal for dividing the set of exercises for girls and boys due to the difference in the rate of development of the body. In addition, due to the peculiarities of metabolic processes during puberty, it is important for girls to make a bias towards those exercises that will correct the figure. During the period of active bone growth in the body of boys, you need to help them relieve muscle discomfort and develop muscles so that it has time to grow behind the bone tissue.
Physical exercises and exercises for children of 9-12 years old are of tremendous importance, therefore one should not neglect it, but try to participate in the child's life and spend physical education with him together.
Exercises
The period of onset of puberty is of great importance both for the physical parameters of girls and boys, and for their psychological development in general, therefore it is so important to pay due attention to these issues. It was at this time that all the basic parameters of the figure were laid, which would be very difficult to change later. The main bias in exercises for boys and girls of this age needs to be done on flexibility, coordination and those exercises that help strengthen the entire body.
In the process of training, it is necessary not only to select the correct exercises, but also to ensure that the upper and lower parts of the body are equally loaded. The same goes for the right and left sides of the body.
If the parents have the opportunity, and, of course, the desire to deal with the child, then the following gymnastic exercises should be introduced into the charging complex:
- Somersault. His students should already be able to do with physical education lessons, therefore, at home, parents will also be able to cope with the task. It is advisable to first study the technique of carrying out the exercise and belaying during a somersault in order to safely carry it out at home. The reverse roll is more difficult to do, so the role of the parent in this case is very important in order to correctly explain everything and help to reproduce it.
- If you have a lot of space at home, in the yard or in the stadium, if it is located nearby, you can try to make wheel. The first step in learning the wheel will be a handstand against the wall, after which you will need to learn how to get out of this position by raising your arm and lowering your leg to the other side. As soon as the wheel starts to work against the wall, you can try to make it without support.
- Another important exercise for children of this age is bridge, which develops the muscles of the back and activates the spine, which eliminates the formation of any problems with it at an early age. Initially, they learn to make a bridge from a lying position on the floor. The first exercises should be performed with a safety net, and then use a wall or a Swedish staircase instead, along which the child himself can go down into the bridge and get off it.
- Twine are also important for children of this age, especially for girls, as they develop the internal muscles of the legs. The flexibility of any limb will be an advantage for the girl, because the training in the splits will be a very important moment for the development of a flexible and coordinated girl.
For boys, exercise will be slightly different from that for girls. Since the growth of the skeleton begins rather abruptly, the muscles do not have time to catch up with it, and therefore adolescent boys are more often tired and lead a sluggish and passive lifestyle. During this period, it is important to work hard on the flexibility of all parts of the body and do more coordination exercises.
It is worth using sports equipment and equipment when charging or training.
Usually morning exercises at this age is a general strengthening exercise, and the main load is given after it. After the warm-up was over, the boy is given a certain set of exercises, which he must cope with without much difficulty, but with the tension of all the muscles of the body.
Approximate complex
In order for exercises and gymnastics for teenagers to go right, it is worth choosing the optimal exercises for them. The main ones will be:
- Walking in place - It is important to keep your torso, posture and arms straight down.
- Legs together, arms along the body, Task: lifting on toes, while the arms should be raised simultaneously to the sides. It is necessary to monitor posture and breathing.
- Legs slightly apart, bend your arms at the elbows in front of you. Task: turn the body alternately in each direction with the maximum elbow elbow. It is important to monitor your posture.
- Legs, as in the previous exercise, put your hands on your shoulders. Task: rotate your elbows forward and backward at maximum amplitude. Monitor your posture.
- Feet shoulder width apart, arms down. Task: on the account of 1 - bend forward, stretch your arms parallel to the floor, 2 - the starting position. You can complicate the exercise: 1 - bend forward, 2 - bend in the back and arms up, 3 - bend forward, 4 - starting position.
- Squats to an angle of 90 degrees at the knees, take the pelvis back, keep your back straight with a slight forward bend. To complicate things, you can do triple squats with three springs in each squat and return to the legstand.
- Legs slightly apart, arms down. Task: 1 - raising arms and raising them on their toes, 2 - tilting downward with lowering hands to the floor.
The number of repetitions will depend on the level of training of the children. As the exercises become feasible, you need to gradually increase their number.
In the complex of morning exercises for boys, you can also include such exercises as:
- Swing your legs. Basic position: legs next to each other, arms at random. Swing the right and left legs for 8-10 reps. The movement is made from the starting position forward, to the side, and also backward in turn with each leg.
- Coordination movements with arms and legs. Legs next to each other, hands down, 1 - lifting arms and taking one leg back to the toe, 2 - starting position. We repeat the same with the other leg.
- Side bends with added arms. Legs slightly apart, hands on the belt. Objective: tilt to the side, arms reaching in the same direction. The exercise is performed in each direction.
- Push ups. Task: from a prone position, bend and align your arms at the elbow joint. Observe the level position of the body and the range of motion.
- Press. Sitting on the mat, the legs can be straight or bent at the knee joints, the position of the hands - behind the head. Task: lie on your back and return to the starting position. You can add body turns to the right and left alternately to work the oblique muscles of the press.
The use of basic exercises or those that include elements of gymnastics for exercising with children of 9-12 years old will be of great benefit to the body of adolescents, attract them to sports and give them a good mood, preparing the student for a new day.
Shells
Using all sorts of items and sports equipment can make any kind of exercise or workout much more interesting. If the child does not want to do routine exercises, and you cannot afford sports sections, then the use of a gymnastic stick, ball, rope will help radically change the situation.
General physical training with objects and with groovy music will not leave a teenager indifferent and will attract all household members to training. With the help of a projectile, you can perform the following exercises:
- Sitting on the mat, legs apart, ball on the hip of one leg. Task: rolling the ball along the leg from the hip to the toes. Work is done on each leg in turn.
- Sitting on the mat, feet forward together, put the ball on the feet, put your hands on the back of the floor. Task: raise your legs so that the ball rolls to the stomach and returns.
- Lying on the mat, clamp the ball with your feet. Objective: Raise your legs up to an angle of 90 degrees without dropping the ball.
Exercises using a gymnastic stick.
- Standing, legs slightly apart, arms crossed, holding a wand. Task: move your fingers to the end of the stick with each hand in the opposite direction.
- The stick is placed on the floor. Task: walk along it, stepping clearly with the middle of the foot. This exercise is especially good at helping to prevent clubfoot, and most importantly, it can be done by children of different ages with equally good results.
At the end of any workout, it is important to carry out a stretching complex, which will relax the muscles and relieve fatigue, relieving the child of unpleasant sensations after class. Exercising daily will help you develop an exercise habit that will last a lifetime.
For information on how to charge for children 9-12 years old, see the next video.
Everyone knows that a sedentary lifestyle leads to various deviations. This is especially unfavorable for children: growth retardation, mental and physical retardation, decreased immunity. Physical education improves coordination and plasticity of movements, instills discipline skills and further promotes desire in special sections.
What is charging for children for?
It is important to understand the meaning of morning exercises for schoolchildren. In children under 14 years of age, there is an intensive growth of bones, mental and physical development. Therefore, it is very important for schoolchildren to devote some time a day to physical exercise. At the age of 14, puberty begins, boys build up and begin to develop faster than girls.
But it is worth considering that the cardiovascular system in schoolchildren is not yet fully developed. Fainting, surges in blood pressure, weakness during physical exertion often occur. But, despite this, you should not cancel physical exercises, you can reduce their intensity.
Gymnastic exercises and exercises, on the contrary, help the child's body adapt to changes and. While the mental load prevails in the schoolchild, the body begins to get tired, immunity suffers first of all.
Therefore, it is so important to do exercises between studies. In addition, the student can harm his spine.
When children do exercises, all the muscles in the child's body are strengthened.
It is very important, first of all, to do morning exercises, as well as to load the child with physical labor in between classes.
How to start morning exercises?
Another problem can be a sedentary lifestyle of a child and, as a result, a curvature of posture. To prevent this, monitor the position of the body of children.
Watch the following video in which a student, under the guidance of an adult, performs a set of exercises to prevent postural disorders as a result of a sedentary lifestyle.
At this age, a teenager becomes quite independent, he has his own opinion, goals, motivation. Gymnastics is interesting because it gives new sensations, control over your body, allows you to learn various acrobatic tricks. The guys communicate with each other, compete and the lesson takes place in a friendly atmosphere. Coaches strive not only to teach some elements, but to show that sports can be interesting and fun.
The guys devote most of their time to acrobatics. From its very foundations - somersaults forward, backward, to performing somersaults on an acrobatic track. Even newcomers quickly master the basic elements and move on to complex and interesting exercises, they just perform them with more help from a coach. Teens learn to make wheels, rondats, handstands, flasks, and more.
Stretching and conditioning are also positive. Children understand that this is necessary, and the coach jokes with them and encourages them. In gymnastics, it is very important to feel your body as a whole. Therefore, during training, children mainly perform specific gymnastic exercises for the formation of core muscles, work out the stabilizer muscles. Develops balance, coordination.
Gymnastics is the basis for all sports.
Somersaults are performed forward, backward, their various variations and complications.
Those who practice for a long time have been trying to do, for example, a back roll to a handstand, somersault, and so on.
At this age, a teenager becomes quite independent, he has his own opinion, goals, motivation. Gymnastics is interesting in that it gives new sensations, control over your body, allows you to learn various acrobatic tricks. The guys communicate with each other, compete and the lesson takes place in a friendly atmosphere. Coaches strive not only to teach some elements, but to show that sports can be interesting and fun.
The guys devote most of their time to acrobatics. From its very foundations - somersaults forward, backward, to performing somersaults on an acrobatic track. Even newcomers quickly master the basic elements and move on to more complex and interesting ones, they just do them with more help from a coach. Teens learn to make wheels, rondats, handstands, flasks, and more.
Not much attention is paid to work on apparatus, but still the coach finds interesting options. So, teenagers really like to learn the vault, which is better known as "jump over the goat", but in gymnastics it has many variations of execution.
In the classroom, safe and professional equipment is used, which allows you to very easily and quickly change the height of the obstacle, which allows everyone to fearlessly master this projectile.
Stretching and general physical training also takes place in a rather positive way, the guys understand that this is necessary, the coach jokes, encourages them. In gymnastics, it is very important to feel your body as a whole. Therefore, they mainly perform specific gymnastic exercises to form the muscles of the body, work out the stabilizer muscles. Develops balance, coordination.
Much attention is paid to the trampoline, on which it is quite easy to learn complex acrobatic elements. Teenagers can already perform somersaults on their own, move on to learning more complex elements. A special foam pit helps a lot in this, landing in which is completely safe.
Ekaterina Morozova
Reading time: 11 minutes
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Some parents consider exercise to be superfluous ("why - there is physical education at school!"), Others do not have an extra 15-20 minutes for children, "because there is work!" And only a few moms and dads understand the importance of exercising for a child, and specifically get up in the morning half an hour early in order to have time with the child to cheer up and prepare the body for the school / work day.
If your kids are sleeping in class and are constantly shirking physical education lessons, this instruction is for you!
When is it better to do exercises for a younger student - how to prepare for gymnastics?
Man, by nature, has to move a lot. No wonder they say that movement is life. The less the child moves, spending all his free time near the TV, and the more health problems he gets.
Children's specialists sound the alarm and remind parents that the child's body must move actively at least 10 hours a week, and for younger students this minimum increases to 3 hours a day. Moreover, it is desirable that this happens in the fresh air.
Naturally, parents have too little time, but still allocating 20 minutes in the morning and 20 minutes in the evening for exercises is not so difficult.
Video: Gymnastics for primary school children
What does charging give?
- Prevention of obesity.
- Prevention of problems of the cardiovascular system, musculoskeletal system, etc.
- Elimination of nervous tension.
- Return of the body to normal tone.
- Mood improvement is a psychological setting for a good day and a boost of vivacity in the morning.
- Full awakening (the child will come to the lessons with a "fresh" head).
- Metabolism activation.
- Etc.
How to prepare your child for exercise?
Of course, it is difficult to get a child out of bed ahead of time - especially "for some kind of exercise there." This wonderful habit must be instilled gradually.
As you know, it takes about 15-30 days of regularly repeating actions to establish a habit. That is, after 2-3 weeks of such classes, your child will already reach for them himself.
Without the attitude - nowhere. Therefore, the most important thing in forming this habit is to tune in and.
In addition, it is important that the exercises for the child are periodically changed (children at this age get tired too quickly from the same type of training).
And do not forget to praise the child and in every possible way encourage any physical activity.
Video: Morning exercises. Charging for children
15 best exercises for children 7-10 years old - correct posture and increase muscle tone with a daily set of exercises!
If you do not have the opportunity to go out to charge in the fresh air, then open the window in the room - training should not take place in a stuffy room.
So, to your attention - 15 exercises for younger students
The first 5 exercises are for warming up the muscles. It is categorically impossible to do complex exercises right after sleep.
- We take a deep breath and rise on our toes. We pull the handles up as high as possible, as if we are trying to reach the ceiling. We lower ourselves to a full foot and exhale. The number of approaches is 10.
- We tilt our head to the left, return to the starting position for a couple of seconds and then tilt our head to the right ... Next, we make circular movements with our head - to the right side, then to the left. Execution time - 2 minutes.
- Now the shoulders and arms.
We raise one shoulder in turn, then the other, then both at once. Next, we swing upward with our hands - in turn, then with the left, then with the right hand. Then circular movements with the hands, as in swimming - first with breaststroke, then with crawl. We try to do the exercises as slowly as possible.
- We put our hands on our sides and make bends - left, right, then forward and backward. 5 times in each direction.
- We walk in place for 2-3 minutes, raising our knees as high as possible ... Next, we jump 5 times on the left leg, then 5 times on the right, then 5 times on both, and then jumps with a 180 degree turn.
- We stretch our arms forward, lock our fingers into a lock and stretch forward - as far as possible
... Then, without losing the lock, we put our hands down and try to reach the floor with our palms. Well, we finish the exercise, trying to reach the ceiling with our clasped palms.
- We perform squats. Conditions: keep the back straight, legs shoulder-width apart, hands can be clasped behind the head in a lock or pulled forward. The number of repetitions is 10-15.
- We push up. Boys do push-ups, of course, from the floor, but for girls, the task can be simplified - you can do push-ups from a chair or sofa. The number of repetitions is from 3-5.
- Boat. We lie down on our tummy, stretch our arms forward and slightly upward (lift up the bow of the boat), and also join our legs together, raise the “stern of the boat” up. We bend the back as hard as possible. Execution time - 2-3 minutes.
- Bridge. We lie down on the floor (children who know how to descend onto the bridge from a standing position descend directly from it), rest our feet and palms on the floor and, straightening our arms and legs, bend our back in an arc. Execution time - 2-3 minutes.
- We sit on the floor and spread the legs to the sides. Alternately, we stretch our hands to the toes of the left foot, then to the toes of the right. It is important to touch the legs with the stomach so that the body lies with the leg - parallel to the floor.
- We bend the left leg at the knee and lift it up, do a clap with our hands under it
... Then repeat with the right leg. Next, we raise the extended left leg as high as possible (at least 90 degrees relative to the floor) and again clap our hands under it. Repeat for the right leg.
- Martin. We spread our arms to the sides, take our left leg back and, slightly tilting the body forward, freeze in the swallow pose for 1-2 minutes. It is important that the body at this moment is parallel to the floor. Then we repeat the exercise, changing the leg.
- We squeeze a regular ball between the knees, straighten our shoulders, rest our hands on the belt. Now squat slowly, keeping your back straight and the ball between your knees. The number of repetitions is 10-12.
- We put our hands on the floor and "hover" over it in the "push-up" position. And now, slowly, with the help of our hands, we "go" into an upright position. We rest a little in the "ostrich" position and "stomp" with our hands forward to the original position. We walk back and forth with our hands 10-12 times.
We finish the exercises with a simple exercise for rest: we stretch to attention while inhaling, straining all the muscles - for 5-10 seconds. Then we sharply relax on the command “at ease”, exhaling. We repeat the exercise 3 times.
Motivating a younger student to do the daily gymnastics complex at home - useful tips for parents
Even an adult finds it difficult to force himself to do exercises in the morning, let alone children - you need to try hard to accustom your child to this useful ritual. Motivation is essential here.
Where to look for this motivation, and how to lure the child to exercise so that the child will be happy with it?
- The main rule is to do exercises all together! Well, if dad categorically refuses, then mom should definitely participate in this process.
- We turn on cheerful and cheerful music. Exercising in silence is boring even for an adult. Let the child choose the music!
- We are looking for an incentive in each specific case. For example, a beautiful fit figure to the envy of everyone can become an incentive for a girl, and a muscle relief, which he can be proud of, can become an incentive for a boy. Weight loss will be no less incentive if the child is overweight.
- We are looking for those who can be imitated. We do not create idols (!), But we are looking for a role model. Naturally, we are looking for him not among bloggers and bloggers with beautiful bodies and emptiness in their heads, but among athletes or heroes of films / films that a child loves.
- You need charging to get stronger. And you need to be strong (strong) in order to protect your younger brother (sister).
- In addition to 5 exercises for warming up muscles, you need to choose another 5-7 exercises for direct charging. More is not needed for this age, and the workout itself should take no more than 20 minutes (twice a day). But it is important to regularly change the set of exercises so that the child does not get bored! Therefore, immediately make a large list of exercises, from which you will pull out 5-7 new ones for every 2-3 days.
- We talk with the child more often about health. : why exercise is so important, what it gives, what happens to the body without physical activity, and so on. We are looking for themed films and cartoons, which we watch, of course, with the child. We often watch films in which young athletes achieve success - often it is such films that become powerful motivators for a child to enter the world of sports.
- Give your child a sports corner in the room ... Let him have personal bars and rings, a Swedish machine tool, a fitball, a horizontal bar, children's dumbbells and other equipment. As a reward for every month of training, make a trip to a trampoline center, play climbing or any other sport-attraction.
- Use to encourage your child to recharge their own addictions ... For example, if the child loves the ball, consider a set of exercises with the ball. Loves the uneven bars - exercise on the children's playground. Etc.
Video: Fun exercises for a child
Remember that it is impossible to drive a child to exercise, as to hard labor. It is important that he himself wants to study with you. Therefore, first of all, we demonstrate the importance of charging by our own example.
Children at this age are already excellent at thinking and analyzing, and if you constantly lie on the sofa, growing a belly, then you simply cannot get the child to practice - a personal example is more effective than all other methods.
A set of exercises for children 8-12 years old.
1. Bend slightly on two legs, hands on the waist, bend your elbows forward. On the count of "times" put the right leg to the side on the heel, straighten the torso, arms out to the sides up, on the count of 2 return to the starting position. Do the same with the left leg. Repeat 6-7 times.
2. Place your feet together with your hands on your belt. On the count of "times" stand on your toes, about 2 return to the starting position. Repeat 5-8 times.
3. Place your legs apart, arms spread apart. Raising your hands up, clench your fingers into fists and unclench. Repeat 8-16 times.
4. Place your legs together and squat down a little, spread your bent arms to the sides, lift your forearms up. When straightening your legs, lower your forearms down. Repeat 8-16 times.
COMPLEX II
1. Place your feet apart and touch your shoulder with your hands. On the count of "times - four", bend forward with alternate circular motion with your shoulders forward, on the count of "five to eight" straighten, continuing to perform circular movements with your shoulders. Repeat 4 times. Do the same with the circles back.
2. Lean forward, trying to touch the floor with your hands. On the count of "times", bend over with a turn of the torso to the right, with a jerk movement, bend your right arm back, by "two" return to the starting position. On the count of "three", "four", bend to the right, jerkily push your straight arm back. Make the same movements in the other direction. Repeat 8 times.
3. Sit down deeply, legs apart, hands touch the floor. On the count of "one", "two", without taking your hands off the floor, stand up, straightening your legs, on the count of "three", "four" return to the starting position. Repeat 8-16 times.
4. Place your feet apart, arms out to the sides. On the count of "one", "two", bend to the right, keep your right hand on your belt, raise your left hand up, slightly rounded. On the count of "three", "four", straightening, return to the starting position. Perform the exact same slope to the other side. Repeat 8 times.
5. Place your feet shoulder-width apart, arms out to the sides. On the count of "one", "two", bend to the right, keep your right hand on the lower part of the thigh, lift the left hand up, slightly rounded. On the count of "three", "four", straightening, return to the starting position. Perform the exact same slope to the other side. Repeat 8 times.
6. Place your feet shoulder-width apart, do a half-squat on two legs, spread your bent arms to the sides. On the count of "times", swing the bent right leg, leaning slightly to the side. On a count of two, return to the starting position. Do the same on the other side. Repeat 8-16 times in each direction.
COMPLEX III
1. Sit on the floor with bent legs, toes touching the floor, arms extended forward. On the count of "one", "two" - two jerk movements with the right bent arm back, on "three", "four" - the same thing, only with the left hand. Repeat 8 times.
2. Sit on the floor with your legs straight. On the count of "times" - tilt to the right, touch the floor with the forearm of your right hand, raise your left hand up, slightly rounded. On the count of "two", "three" - two springy slopes to the right. On the count of four, straightening, return to the starting position. Do the same, only to the left. Repeat 8-12 times.
3. Sit on the floor, spread your straight legs apart, arms bent at the elbows, spread apart and lift up, lift your forearms up. On "one", "two", bend your right leg, put your foot on the floor, bend over to your right leg, touching your knee with your forehead, join your elbows to each other. On "three", "four" return to the starting position. Do the exact same movement in the other direction (with the left leg). Repeat 8 times.
4. Sit on the floor, rest your back on your forearms, bend your knees, place your feet on the floor. On the count of "one" - swing the right leg forward, the foot towards you, on "two" return to the starting position. Perform the same movement with your left foot. Repeat 8-16 times.
5. Lie on your back, put your hands behind your head, raise your legs straight up. Perform leg swings alternately. Repeat until tired.
6. Get on your knees, put your hands on the floor. On the count of “one”, “two”, arch your back, on “three”, “four”, bend your right hand forward, on the count of “five to eight” - the same thing, only with your left hand forward. Repeat 8 times.
7. Sit on your knees with your heels under you. On the count of "one", "two", rise to a kneeling position, "three", "four" - drop point-blank, lie on your hips, "five", "six" bend and "seven", "eight" return to the starting position again. Repeat 8 times.
8. Sit down, bending your legs under you, rest your right hand on the floor, grab your knees with your left. On the count of "one", "two", resting on the right hand, lift the left up, on "three", "four" turn around with a turn to the right. On the count of "five", "six" sit down and on "seven", "eight" again return to the starting position. Repeat 4 times. Do the same with support on your left hand.
9. Sit down, resting your hands on the floor. On "one", "two", roll back to the supine position, throw your legs behind your head. On "three", "four", keep your legs in this position and on "five-eight" return to the starting position. Repeat 8 times.
COMPLEX IV
1. Perform running with forward, backward, turning, with changes in direction of movement.
2. Jumping over a long rope: in turns, at the same time for 2-4 people, bending their legs, on one leg. Run over a rotating rope, etc.
3. Stand facing each other, legs apart, tilt towards each other, bending over and touching the shoulders. Further, springy forward bends. Repeat 24-32 times.
4. Stand facing each other, apart, make a tilt, bending (at the distance of straight arms), hold hands. At the expense of "times" - turn the body one to the right, the other to the left, while maintaining the tilt position. On the count of "two-four" - springy movements. On the count of "five-eight" - the same thing, only in the other direction. Repeat 8-16 times.
5. Stand with your backs to each other at a distance of a step, feet shoulder-width apart, make a bend forward bend. On "one" - clap your hands, on "two" - tilt downwards - and clap each other's hands, on "three-eight" repeat the movements. And again on "one" hold hands in an incline, on "two-four" one performs a bend, bending, the other bending, on "five-eight" - the same thing, just the opposite. Repeat 4 times.
6. Stand sideways to each other at a distance of straight arms, put your feet shoulder-width apart, grab your hands with one hand, lift the other up. On "one" - tilt in opposite directions, on "two-four" - springy movements. On the count of "five-eight" - the same, but in a squat on two legs. Repeat 4-8 times. Perform the exercise with a twist to the other side.
7. Stand facing each other, hold hands. Turn in a circle with a backward tilt. Repeat 8 times.
8. Stand facing each other with your hands on your partner's shoulders. On the count of "one", "two" deep squat on the right leg, fold the left back, on "three", "four" spring, squatting on your feet. Then, with a jump, change the position of the lunge (left leg in front) and perform with the other leg. Repeat 8-16 times.