Everyone knows that a sedentary lifestyle leads to various deviations. This is especially unfavorable for children: growth retardation, mental and physical retardation, reduced immunity. Physical education improves coordination and plasticity of movements, instills discipline skills and further promotes desire in special sections.

Why do you need charging for children?

It is important to understand the importance of morning exercises for schoolchildren. In children under 14 there is an intensive growth of bones, mental and physical development. Therefore, it is very important for students to devote some time a day to physical exercises. 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. Often there are fainting, jumps in blood pressure weakness during physical exertion. But despite this, it should not be canceled physical exercise, 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 student, the body begins to get tired, and immunity suffers first of all.

Therefore, it is so important to do exercises in between studies. In addition, a student can harm his spine.

When children do exercises, all the muscles of the child's body are strengthened.

It is very important to do morning exercises first of all, 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, watch 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 posture disorders as a result of a sedentary lifestyle.

Girls, these fitness exercises are for you! Pretty teenage girl Jessy Lipke, who has been following a healthy lifestyle from an early age and exercising daily, will show weight loss exercises for teens.

If you want to lose weight or just have a beautiful figure, do these exercises 3-6 times a week. And in a month you will see dramatic changes! Girlfriends will envy you, and the boys will not be able to pass by.

Girls, do not wait until you grow up and become adult women! Get started now, following the example of Jesse Lipke. While her teenage friends spent time watching TV, playing video games and eating fast food, Jessie Lipke was guided by her parents (her dad is a doctor and trainer, and her mom is a nutritionist), gymnastics, Pilates, dance coaches and other fitness professionals exercised and ate exclusively fresh whole foods daily, which contain high-quality proteins, healthy carbohydrates and “correct” fats ().

Now Jessie Lipke leads herself teen fitness according to the program developed by her father, a professional trainer and doctor.

This fitness workout will only take you 20 minutes. It starts with, then there are cardio exercises necessary for losing weight (be sure to do them, they burn fat very well!). Then you'll do some strength training to get your muscles in amazing shape, and you're done.

Fitness exercises for weight loss for teenage girls:

Warm up:

• walking and running in place
• small circles with hands
• big circles with hands
• leaning to the side
• swing your arms

Cardio exercises for weight loss:

• running in place
• jumping with arms up
• 3 bouncing steps forward and 3 back
• jumping towels
• running in a semi-squat in place

Water break 🙂

Strength exercises for a beautiful figure:

• push ups
• sit-ups
• plank
• forward
• moving bar
• invisible chair against the wall
• raising the knees to the chest lying down
• a bike
• kicking the ceiling

Water break 🙂

Stretching:

• leg stretch
• tendon stretch
• abdominal stretch

Fitness exercises for teenagers (for weight loss and a beautiful figure):

Good health, dear athletes and those who wish to become them! In this article, we will talk about probably the most useful thing that you need to do on a daily basis, although many do not adhere to this. Yes, this is morning exercise!

Why is it so effective and why almost every doctor advises to perform it? This is what will be discussed below. You will learn the types of exercises, many useful exercises for men and women, as well as other nuances related to this topic.

The benefits of morning exercise

Any person knows that even a slight physical activity makes our heart beat faster, and, accordingly, increase blood circulation. That's the point of charging. During sleep, the body relaxes, because of which the cells do not need a lot of oxygen and nutrients, and in the morning it is stressed as we begin to move.

Therefore, by increasing blood circulation with a light load, all the necessary substances will get into the tissues, cells and brain much faster, which will improve overall well-being. Also, the warm-up partly triggers oxidative processes, due to which a small proportion of fat is burned.

Where is it better to perform outdoors or at home?

As mentioned above, the body needs to be saturated with oxygen. It is he who activates all processes, and makes the muscles wake up. Based on this, it is best to do exercises on fresh air and cool, when its density is higher. Low temperature will also allow you to partially harden, which will increase immunity. The ideal option will become a park or forest, where there is a lot of oxygen.

However, at home, you can also do a warm-up. Perhaps it will not be as spectacular as in the air, but you will be able to cheer up. Great if there is a balcony. He will be able to fully replace the street and help warm up after waking up.

Do I need to eat before morning exercise?

Given the fact that physical exercises are performed a couple of minutes after sleep, then it is better not to eat. Otherwise, do exercises with full belly it will not be very convenient, and this affects the metabolic processes adversely.

But drinking a glass of sweet liquid is a must. It will thin the blood, which will make it easier for the heart to work, and the sugar will temporarily provide the muscles with energy. Hot tea or juice is ideal. But after charging, you can eat tightly without fear for your tone, since all the fat will work out throughout the day.

Kinds

Conventionally, morning exercises can be divided into 3 main types.

• Classical exercise - does not exceed 7 minutes in time and includes a complex of a physical culture type (stretching the neck, pelvis, legs, etc.).
• Warm-up - performed for 15 minutes and covers basic gymnastic elements (pull-ups, squats, push-ups, etc.).
• Full charge - requires 30 minutes of time, as well as the presence of shells (dumbbells, kettlebells, treadmill).

Which of these types to choose, everyone decides for himself. The best, of course, is considered a full exercise, which works out all the muscles. In this case, you will not only feel good, but also with a toned body shape.

Morning exercises rules

Charging, like any workout, has its own credo, which must be met. Remember the most important thing - from a small load to early time need to enjoy. That is, if during the execution you do not feel a cheerful state, then you are probably making a mistake in something. Pay attention to the following nuances.

• Charging is best done outdoors or in a ventilated area.
• The warm-up will be interesting if it is not done alone, but, for example, in a family circle or with friends.
• Clothing should be comfortable and not in the way.
• The optimal number of repetitions is considered to be no more than 10 times.
• Calm pace.

That is, in order to achieve the effect of morning exercises, you need to at least partially comply with these rules, because everything is in vain.

Class schedule

In fact, you do not need to follow any special schedule. It is enough to do morning exercises for every day and give it at least 10 minutes. If we talk about time, then you can focus on the following schedule.

• 5:00 - rise.
• 5:00-5:15 - after waking up, you can lie down for 10-15 minutes in bed to finally wake up.
• 5:15-5:45 - after drinking a glass of water with lemon before exercising, you can sweat thoroughly for half an hour.
• 6:00-6:30 - half an hour to take a shower.
• 7:00 am - It's time to have a hearty meal.

Then you can already build a daily routine at your discretion. But try to devote at least a couple of hours to morning exercises, water procedures and breakfast so that you can walk with a cheerful head for the rest of the day.

Weights

Charging will be much more useful if light physical activity is added to simple physical education. These can be additional shells, weights, bars, etc. But, the best option there will be small dumbbells. What to do with them and how, you don’t have to think too much. Just add this projectile to the usual complex exercises. For example, with dumbbells, you can perform traction in an incline, lifting them above you, also during the warm-up of the press. Such morning exercises will give an excellent shape to your body.

Exercise intensity

It is important to understand that simple exercise is not a workout, so it should be accompanied by a heart rate of no more than 160 beats per minute. This is the state of the body when the back just starts to sweat. Increasing the intensity simply does not make sense. Although in the cold season (in winter) the pace can be added, while combining gymnastics with light running. Cold will allow the body to harden to some extent, which is also necessary for healthy lifestyle life.

Warm up and stretch

Stretching is also considered a health complex and goes well with morning physical education. But this business is not for the lazy, because first you need to carry out a full charge and warm up well, and only then stretch. Get ready for what this procedure will cause discomfort, as you will pull on the tendons, tissues and ligaments, but over time they will become more elastic, and the pain will gradually begin to disappear.

Stretching is good for the whole body, because it helps strengthen tissues and muscles, which means that the risk of injury is reduced. This is especially true for those who go in for professional sports according to a certain program.

A set of exercises for charging

There are many exercises for morning warm-up. They are complex, for weight loss, gymnastic, but are classified only by direction. That is, depending on which part of the body they are working on.

• For legs - squats on one and two legs, walking on heels and toes, swings.
• For the back - the boat and the rise of the lower back, lying on the back with bent legs.
• For the trunk - the rotation of the pelvis, the tilt of the body.
• For the neck - turns and tilts of the head.
• For hands - rotation of the hands, movements of the hands in the elbow and shoulder joints, alternately swinging the arms.

I want to draw your attention to the fact that these exercises should be performed correctly and slowly in order to feel every movement. Below is a photo of the most correct implementation.

For women

The most suitable for the female is the following complex of morning exercises.

1. Hands - folded into the lock, reach up, to the chest and down, without moving the body; stretching to the sides, rotate with the hands, and then with the elbows; alternate swings; push-ups from the table; biceps workout with light dumbbells.
2. Torso - plank; keeping legs at an angle of 45 degrees, lying on your back; tilts to the right, to the left, forward, backward; torsion with a fixed pelvis.
3. Legs - swing forward, backward and to the sides; rotation of the hip joint; squats; knee warm-up.
4. Neck - primitive tilts and rotations.

No more than 15 high-quality repetitions are assigned for each exercise, after which you can make a set of squats in various variations - classic, with legs apart, etc. Since the complex is designed for girls, its action is aimed more at maintaining the figure. There is a video below that goes into detail about this.

For men

Since men with a sports part, in most cases, everything is much better, the exercises for them should be harder. Conventionally, these are the same movements as in women, but with an additional subsequent load.

1. Squats - the most primitive, from a standing position, several sets of 20 times.
2. Lying emphasis - typical push-ups, 2 sets of 20 reps.
3. Lunges - 3 sets of 15 times.
4. Twisting - a total of 40 repetitions for 2-3 times.
5. Raising the legs - the same 40 times.
6. Plank - several approaches, lasting 1 minute.

This exercise is designed to work on all muscle groups. It will provide a slender, toned body and basic pumping, which is especially important for beginners in sports or for cutting athletes.

For teenagers

The morning workout for teenagers is similar to the complex for women, but with the addition of a couple of stretching elements (stretch marks).

1. Turns and circular movements of the head.
2. Rotation of the hands and arms in the elbow joint.
3. Body tilts.
4. Squats are a versatile exercise suitable for both women and men with teenagers.
5. Circular movements of the knees and pelvis.

For each of these elements, 10 repetitions are enough, after which you can move on to stretching. The following exercises will be suitable.

• "Bicycle" (lying on the back).
• Lunges on each leg.
• "Scissors" in the prone position.
• Bending in the back, standing on all fours (also good for the spine).
• Tilts in a standing position (we get the floor with our palms).

These exercises are also suitable for adults, only they must be performed carefully so as not to be injured. Also to this list you can add a gymnastic base, for example, a handstand or pull-ups. Well, in general, the load is not terrible for a young body, of course, within reason. To better navigate by the names of the elements, you can use the Internet and see everything in pictures, where the implementation methodology will be clearly explained and with a description.

Key Mistakes When Charging

The main mistakes that almost everyone makes are the following:

• Looping on one exercise.
• Too much load that turns exercise into a full-fledged workout.
• High execution speed.
• Hope for improvement in fitness.

Remember the most important thing: exercising in the morning is not a workout! It is not designed for muscle growth, but only provides emotional benefits. It also makes it easier to adapt to a new daily routine that will get rid of the eternally tormenting bed attachment.

Motivation also plays an important role. To make it easier for you, you can different ways cheer yourself up. For example, keep your own healthy lifestyle schedule or take photographs and then observe the changes. So you will always be in a good mood.

How to eat after charging?

So, we figured out the exercises, now a little about nutrition. This will all depend on what your goal is. If the priorities are exercises for weight loss, then it is better to refuse high-calorie foods. The fact is that after any load, the body must be replenished with energy, and it, to a greater extent, is complex carbohydrates that will be processed throughout the day. That is, these are cereals, greens, fruits with vegetables, dairy products, legumes, etc. It is better to eat after a short pause, after 30-40 minutes after the warm-up. By the way, when losing weight, according to Cindy Crawford, it is better not to eat bread at all.

During puberty, adolescents experience rapid growth of the skeleton, while the muscles simply do not keep up with it (therefore, adolescents are characterized by increased fatigue, impaired coordination of movements). As a result, a gymnastic set of exercises for children aged 10-14 should include exercises for flexibility, coordination of movements (as mentioned above). These exercises are general strengthening, they can also be used as a warm-up before playing sports. Thanks to them, there is a harmonious inclusion in the work of the muscles of the whole body.
It is necessary to ensure that all exercises are performed with the correct starting position. In this case, all muscles will move symmetrically, the left and right halves of the body will develop in the same way. The range of motion should be full - so that the muscles of the working part of the body contract and relax completely.

Physical exercises for children 10-14 years old:
1. I.P. - standing, legs slightly apart, arms along the body. Walk in place. Next - walking with movement. Do the exercise for 1 min.
2. I.P. - standing, legs together, arms along the body. Rise on your toes, while simultaneously raising your arms through the sides up and bending your back. Then return to the starting position. Repeat 5-6 times.
3. IP - standing, legs slightly apart, palms of arms bent at the elbows - in front of the chest. Fulfill:
a) Jerks with elbows to the sides and back - 2 times
b) Stretch your arms to the sides and make 2 jerks back with straight arms
c) Grab yourself by the shoulders, while the left hand rests on the right shoulder, and the right hand on the left.
Return to starting position. Repeat the entire exercise 5-8 times.
4. I.P. - standing, feet shoulder-width apart, arms along the body. Raise one hand up and look at it. Return to starting position. Then sharply raise the other hand up and look at it, return to its original position. Repeat 8-10 times.
5. I.P. - standing, legs together, hands on the shoulders. Rotate your elbows forward and then back. Run 20-30 s.
6. I.P. - standing, legs together, arms along the body. Perform swings with the left foot back and forth, return to the starting position. Then swing your right foot back and forth. Repeat 8-10 times.
7. I.P. - standing, legs slightly apart, arms along the body. Take a breath - raise your hands up. Then exhale - lean forward and reach the floor. Repeat 8-12 times.
8. I.P. - standing, legs together, arms along the body. Take your leg back and lean forward ("swallow"). Return to starting position. Then sit down, tilt your head and cover it with your hands. Repeat 6-8 times.
9. I.P. - standing, legs slightly apart, with one hand hold on to the back of the chair. Fulfill:
a) Squats - 10-12 times.
b) Squats on one leg - 3-5 times (as you master the exercise, you can perform it without a chair).

Exercises for children 10-14 years old with a ball:
1. Throw the ball against the wall, let it fall to the floor and then catch it. Repeat 8-10 times.
2. Throw the ball against the wall and catch it from the fly. Repeat 8-10 times.
3. Throw the ball against the wall, clap your hands three times and catch the ball from the fly. Repeat 6-8 times.
4. Throw the ball against the wall, let it fall to the floor, then hit the ball against the wall and catch it from the fly. Repeat 6-8 times.
5. Throw the ball against the wall, hit it with your palms again against the wall and then catch the ball from the summer. Repeat 6-8 times.
6. Throw the ball against the wall, hit it three times with your palms against the wall and then catch it from the fly (standing close to the wall). Repeat 6-8 times.
7. Throw the ball against the wall, hit it three times with your palms against the wall (while standing close to the wall) and then, moving away from the wall, let the ball fall to the floor, and then catch the ball. Repeat 6-8 times.
8. Throw the ball against the wall, let it fall to the floor, at this time roll over and catch the ball. Repeat 6-8 times.
9. Standing with your back to the wall, throw the ball over your head against the wall, then let it fall in front of you on the floor and catch it. Repeat 6-8 times.
10. Throw the ball over your head against the wall, while standing with your back to the wall, and then catch it from the summer. Repeat 6-8 times.

Reading time: 7 min

The Russian state is interested in increasing the number of its inhabitants, therefore, for the last decades, a policy of protection and social protection of motherhood, childhood and the family has been pursued.

Dear readers! Each case is individual, so check with our lawyers for information.Calls are free.

At the same time, families with many children make a great contribution to the increase in natural population growth, therefore, special acts are devoted to their support and protection both at the state and federal levels.

Social protection of large families in Moscow

This legal area is assigned to the joint jurisdiction of state and regional authorities.

The main regulatory acts of national importance are the following documents:

• Decree of the President of the Russian Federation No. 431 "On public measures for parents with many children";
• Federal Law "On Labor in the Territory Russian Federation";
• Federal Law No. 256-FZ "On Additional Measures state support families with children."

These regulations regulate the basic principles of providing social support, while the specific conditions for their provision and the list are approved by the laws of the regions. Between regions scope and conditions social assistance families with many children vary depending on funding and adopted laws.

In Moscow, such a normative act is the Law of the city of Moscow No. 60 of November 23, 2005 "On social support for families with children in the city of Moscow."

According to this law, large family is a family in which there are three or more children under the age of 16, and when studying in an educational institution - up to 18 years. At the same time, the family does not include children who are on state support or children for whom the parents parental rights or in them.

To receive and receive cash payments to a large family, it is necessary to obtain a certificate of a large family in Moscow.

The procedure for obtaining the status of a large family in Moscow

In order to obtain a certificate of a large family, you must provide the following documents:

• statement established sample;
• parents' passports or legal representatives in Moscow or one of the documents: a copy of the tenant, the house book or from it, a single housing document;
• management company certificate or another organization performing similar functions;
• birth certificates of all children;
• registration document for children in Moscow;
• photos of older family members- parents measuring 3 by 4 cm;
• certificate of paternity, guardianship or guardianship, adoption or adoption;
• document confirming the absence of the other parent if the applicant is a single parent;
• certificate confirming the fact of training in an educational organization;
• about marriage.

A package of documents can be submitted to multifunctional centers or via the Internet on the official portal of the Mayor of Moscow.

Cash payments and other measures of social support to large families

Large families in the capital are entitled to the following cash payments:

• compensation and housing costs for families with three and four children in the amount of 1,044 rubles per month per family, for families with a large number of children in the amount of 2,088 rubles per family;
• at the birth of a child is provided in the amount of 14,500 rubles;
• until the child reaches the age of 3, a large family has the right to receive an allowance in the amount of 10,000 rubles per child per month, for children from 3 to 18 years old, each is entitled to an allowance in the amount of 4,000 rubles per month. These payments are provided if the per capita family income does not exceed the amount per person.
• compensation for the cost of groceries in the amount of 600 rubles per month for each child up to 3 years;
• compensation for the increase in the cost of living in the amount of 1200 rubles per month per family for families with three and four children, in the amount of 1,500 rubles per family for families with many children, these payments are made until youngest child 16 years old, and in case of training in educational institutions before the age of 18, regardless of the size of the family income;
• compensation for using the phone in the amount of 250 rubles per family per month;
• compensation in the amount of 10,000 rubles for each student in the family once a year to reimburse the cost of purchasing clothes for school;
• in families with more than 5 children, 1800 rubles are paid for the purchase of children's goods per month per family
• for a family with 10 or more children, an additional allowance in the amount of 1,500 rubles is paid monthly for a family.

Some measures of social support are provided to families with many children in kind:

• providing free travel one of the parents and children;
• providing free medicines by doctor's prescription for children under 18;
• provision of dairy products for schoolchildren under 7 years of age by prescription;
• priority admission to public kindergartens is free;
• free parking for a year and exemption from vehicle tax. This benefit was introduced by Decree of the Government of Moscow dated May 17, 2013 No. 289-PP;
• free monthly visits to the capital's municipal bath, zoo, Botanical Garden, sports competitions, museums, exhibitions, the right to ride rides in Gorky Park or elsewhere;
• the opportunity to buy discounted tickets to the Bolshoi Theater.

This list of benefits is much wider than that guaranteed by the Decree of the President of Russia.

It is also a nuance that, despite the right large families according to state law, to receive for free, in Moscow such plots are not issued due to the lack of free land, at the same time, the issue of compensation has not yet been resolved.

But despite this, an extensive list of various social benefits guarantees the ability of a large family to provide their children with proper conditions for life and development.