In self-isolation mode, even adults find it difficult to adhere to the usual level of activity, and babies have no place to put the accumulated energy at all. Together with the specialists of the PMP personal training studio, I learned how to train correctly with children and what exercises will definitely appeal to little fidgets.
Training with kids doesn't have to be difficult. In fact, it can be a lot of fun! Instead of looking for time to practice without children, invite them to work out together. Here are 7 exercises you can do at home with your child.
Rock climber
Get into a push-up position. Bring your knee to your elbow alternately. You can connect the knee with the elbow of the same name or crosswise. The idea is to move fast and sweat.
Bear gait
The palms and feet are on the floor, the back is in a natural S-shaped position. Have fun chasing your bear kids around the room. Add a competitive spirit - who will “roar” the loudest? Hello neighbors!
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@ 2AH. IN
Star jumping
Stand up and then quickly jump into the air, spreading your legs and arms so that you look like a big X in the air. At the height of the jump, be sure to shout: "I am a star!"
Push ups
Just make sure your arms are under your shoulders and your buttocks are not sagging or lifted high up. So, break up in pairs, stand in the palm rest in front of your partner and, pushing up, clap your partner in the palm. The game has gotten a little harder!
Plank
Now your elbows are on the floor and you are balancing on your toes. The competition continues, you don't look each other in the eyes - who will last the longest. 30 seconds is considered the gold standard. It's a great idea to let the kids relax on their backs while you keep holding the plank.
Jumping Jack
This is an energetic jump, which is accompanied by the spread of the arms (almost connecting them above the head) and legs. After the jump, we return to the starting position and immediately repeat the entire action. The point is to continue it as long as you - and most importantly, your joyfully jumping children - do not fall, exhausted, on the floor.
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@ 2AH. IN
Dry swimming
Lie on your stomach, straighten your arms up along the body to the head. Raising your arms and legs quickly without touching the floor, invite your children to swim on the Amazon's stomach without raising their heads. Have them imagine the crocodiles staying behind by clicking their jaws. You can also watch a video of the flora and fauna of the world's deepest river together before your workout to add a thrill.
Hint:
To make your workout more interesting and energetic, you can do it in tabata mode. Work for 40 seconds and then rest for 20 seconds. You can use special applications for counting. You can also do all the exercises in turn and strive to fit the entire complex in 30 minutes.
YOGA FOR CHILDREN
Yoga for children is an adapted version of hatha yoga, taking into account the physiological and psychological characteristics of children. What do these words mean? Each child is unique in its development, but there are common characteristics that are specific to a particular age. For example, for preschoolers - children from 3-6 years old - the game will be the leading activity, which means that the game will be the motive for any activity (including yoga). We, adults, should organize the lesson in such a way that it would be interesting for the kid to play yoga.
What is important to know about the physiology of children of this age? Nervous regulation of the heart is imperfect, so it is quickly excited. The rhythm of its contractions is easily disturbed, and the heart muscle gets tired rather quickly during exercise. However, with a change in activity, the child's heart quickly calms down and recovers.
Conclusion: during classes with children, physical exercises need to be diversified. Alternate outdoor games with games of low physical activity and often give your child a short rest.
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@ 2ah.in
Now about the respiratory system of babies. The shape of the chest is still tapered. The ribs are slightly sloping, the diaphragm is high. In this regard, the amplitude of respiratory movements is small, and shallow breathing in children leads to relatively poor ventilation of the lungs and to some stagnation of air, and a growing body requires increased oxygen delivery to the tissues.
Breathing exercises will greatly improve this situation. They can also diversify the practice for children.
The first step is to teach your children to breathe through their nose, calmly. Air inhaled through the nose irritates the receptors of the upper respiratory tract, which reflexively leads to the expansion of the bronchioles (nasopulmonary reflex). The best breathing exercise for this age is to lengthen the exhalation. But how can you do this with children? Of course, through games.
Games:
1. Take a breath and hum like a bee: "ZhZhZhZhZhZhZhZhZhZh";
2. Breathe in and whisper like the wind: "Shshshsh";
3. Inhale and shout like King Kong: "AAAA" and tap your chest.
The skeletal and muscular systems of babies are characterized by physiological weakness. Bones contain a lot of water and organic matter, but little mineral, so bones are flexible, elastic and can easily bend in wrong postures or under the influence of inadequate stress. This can cause injuries not only to the limbs, but also to the spine. The joints are easily movable. The bursae and ligaments are susceptible to sprains. In games and exercises, it is important to avoid holding positions for a long time. You can come up with such poses in which the image you invented will live. After all, an elephant never just stands, it wiggles its ears, moves its trunk, drinks water from the river, etc. It is not worth spending time on serious adjustments, which will also lead to passive expectations. When training with children, you need to come up with vivid images and associations.
And, of course, one cannot but mention the features of the nervous system. Arousal processes at this age prevail over inhibition processes, which leads to insufficient coordination of movements and rapid fatigue. That is why children are restless, their attention is unstable. Children are able to hold attention for 25-30 minutes. Therefore, the workout should last half an hour. It is necessary to avoid long, uninteresting explanations (everything happens during the game), not to give prolonged unbearable loads, to alternate exercises with pauses for rest.
It is not easy to find good specialists in yoga for children. This should be a person with certain qualities, who sincerely loves children, practices yoga himself and is a certified yoga trainer, and preferably children's yoga.
But since now we are with our children in the same space, it's time to captivate them with our own example. Play with your children in the jungle. There you can transform into a variety of animals: become a fast cheetah, an agile lizard, a predatory crocodile and more.
Photo: @ 2AH. IN