Children should not be forced to move, and so they may never sit still for a minute. At least, so it seems to adults. But in fact, pre-school children often are not active enough. So, at the end of 1970 about 5% of children aged 2 to 5 years were overweight. In recent years, this figure rose to almost 14%. How to help children move more and more active? What are the secrets of fitness for children?

Preschoolers (children aged 3 to 6 years) are recommended:

• at least 60 minutes a day to devote an organized physical activity a general nature;
• at least 60 minutes a day (or more) to devote unorganized physical activity;
• no more than 60 minutes at one time engaged in sedentary occupations (read, draw, play board games).

For young toddlers (12 to 36 months) recommendations are the same except that the organized physical activity should provide at 60 and 30 minutes per day.

How to teach children to fitness

What do you mean "an organized physical activity"? Children need help in the acquisition of motor skills. To learn coordination to perform simple actions (running, throwing, catching, etc.), they have to go through several stages of development. Contrary to popular belief, children do not learn these skills on their own in the game. In fact, motor skills - like reading if you do not teach a child not sure how he learned new information and offer opportunities to practice, he did not succeed too.

As you know, the best role model for your child - his parents, so if you want an early age to teach a child to develop his fitness and motor skills, spend more time with him for active outdoor games. Provide the child with: balls, skipping ropes and other toys that promote physical development. Record your child in sports or dance section. Young children are not ready to team games, and they do not have to spend time waiting for their turn.

Exercises for preschoolers

An hour allotted for active games, you can take the following way:

• play a game of tag or catch: for a change, instead of running can jump, jump on one foot or dance.
• play ball: Play with balls of different sizes and textures.
• swim in the pool or just to play with water, for example, you can ask your child to help you with the washing machine.
• ride a tricycle or scooter.
• climb in the tunnel from cardboard boxes.
• dance: use scarves and ribbons, to teach a child to handle the items while dancing.
• go "obstacle": build a house improvised obstacle course of cushions, hoops, chairs, stools and other pieces of furniture.

Fitness for school children

According to scientists, school-age child to stay healthy should be a minimum of 60 minutes a day to give physical activity: running, jumping, playing outdoor games. This hour is recommended to distribute the aerobic exercise, exercise to strengthen muscles and bones.

Physical activity at school

Education is important, but it is equally important to find time for fitness. When children have the opportunity to run and play at recess, they can concentrate better (and less fidget in place) in the classroom. The lessons of physical culture and education - another opportunity for activity in the school. In addition, physical education classes, children learn new sports and outdoor games, acquire healthy habits important.

Experts recommend at least 150 minutes of physical education per week for primary school students, that is, an average of 30 minutes a day. In addition, changes in elementary school should be longer, for 15-20 minutes. If your child's school made a different schedule, you should make sure that the child "get" it needs physical activity at home.

Physical activity outside of school

For seven or eight years, most children already have the necessary motor skills, are able to coordinate the movement and focus. At this age, they can already understand the rules of organized games. After a few years of age (10 and 12), most children are willing to stress How to beat stress? Create an oasis   team games.

Identify the baby section, to develop his physical fitness, skills, "fair play" and sporting competitions, and gives him pleasure. At this age, the child should try different activities to find "their".

If your child loves team sports and games, pay attention to:

• football;
• basketball;
• hockey (ice or grass);
• volleyball.

If your child prefers individual lessons, pay attention to:

• figure skating;
• athletics;
• swimming;
• dance;
• horseback riding;
• martial arts and martial arts;
• gymnastics;
• yoga;
• tennis;
• climbing.

Water aerobics has many advantages, the main of which are: the ability to fairly quickly put himself in good shape and there is no risk to damage the joints. Catching water aerobics, try to work out all muscle groups, especially in the water it is very easy. For this study are excellent light exercise five types.

Raft

This exercise may seem simple, but it involves all muscle groups. It is this: you have to lie on the surface of the water and lie down for at least three minutes. You can use a belt or a floating board for swimming. Your main task - to keep the torso and legs straight, parallel to the surface of the water. Start with three minutes, and gradually try to portray the "raft" for 5-10 minutes.

Exercise Hand

Perform this exercise while standing in water up to his neck. Hands should be completely under water. Start with simple lifts hands (with additional weights or without). When you are under water, his hands seem easier, but they have to overcome the resistance of the water, so the muscles being worked out perfectly.

Rotate hands under the water in a clockwise direction or counterclockwise. The greater the speed and scope of movements, the greater the load on the muscles of the arms.

Put in front of you on the water board for swimming or beach ball. Push your hands on him, pushing predmer floating under the water, and try to hold it under the water for 10-15 seconds.

Exercises for abdominal muscles

Walking or running in the water to help strengthen the muscles of the legs, not only, but also the abdomen. The same goes for the leg lifts.

Stand facing the wall of the pool, grasp hold of the handrail and, straining the abdominal muscles, lift the straightened his body on his hands, while the pelvis will not appear on the level of the crossbar. Hold this position for several seconds, then slowly lower.

Try the same exercise with your back to the wall of the pool. Pull the hands, and then lift your legs as high as possible - ideally they should be at least briefly above the water surface.

In the water you can carry conventional and twisting, but somewhat unusual way. Hooked on toed feet and lie down for the handrail to the surface of the water. Lift up the body, taking care not to bend the leg. Perform 10-15 of twists.

Exercises for glutes and legs

In general, the glutes and leg muscles are used to perform absolutely any exercises in the water, but you can give them the extra load. Follow kicks in different directions, trying to lift his legs as high as possible and do not bend them.

Stand on the bottom of the pool, take bent at the knee right leg back, hold your right hand and pull the toe of the foot as close as possible to the buttocks. Perform 10-15 jumps on the left foot. Repeat the same exercise, jumping on his right leg.

Stretching exercises

After classes, water aerobics Water aerobics classes - a medicine and a source of pleasure   be sure to take a few minutes of stretching.

Stand facing the wall of the pool and grab hold of the handrail. Uprites left foot in the pool wall, trying to put the leg as high as possible (if you can, even on the rim). Change legs and repeat.

Holding on to the railing, try to rest against the wall of the pool with both feet as close as possible to the rail. Ideally, your knees should be almost touching the chin.

Stretching can be done at the edge of the pool, but the water is much safer - the risk of a muscle pull too hard is practically absent.