A set of physical exercises to relieve fatigue. Exercises to relieve fatigue from the trunk and legs

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EXERCISES FOR RELIEVING FATIGUE.

Evening comes, and with it an irresistible, good for everyone, unfortunately, familiar feeling of fatigue. But how many more urgent matters await! How to learn to acquire a " second wind " ? Just for 10 - 15 minutes put aside household chores, do evening exercises, and you will not regret it. Stand up straight.

1. Starting at the wrists, slowly do 4 to 6 circular movements clockwise and in the opposite direction in all joints: elbows, shoulders, hips, knees, ankles. Strive for the greatest range of motion. You can do the following exercises either standing or sitting on a chair.

2. Vigorously, with a noticeable tension, squeeze, and then unclench and completely relax your fingers and toes (16 - 20 times).

3. Perform circular movements of the head to the shoulders, first to the right and then to the left 8-12 times in each direction. Movements should be unhurried, smooth, with maximum amplitude. Breathe easily and freely.

4. Stand up straight, hands on the belt, legs apart. Perform body turns to the right and left for 2 to 3 minutes. At first, make turns very slowly, gradually increase the pace. During the exercises, consistently change the position of the hands: first they should be on the belt, then raise them to the shoulders, and finally, fold the hands “in the lock” behind the head. With systematic exercises, gradually increase the distance between the feet.

5. Sit on the floor (on the carpet), spread your legs as wide as possible to the sides, raise your hands to your shoulders. Spreading your arms to the sides, lean forward, trying to keep your torso straight. Repeat 20 - 25 times.

After completing this short set of exercises, lie on your back, lift your legs up and rest your heels on the wall or put your feet on the back of a chair, table top. Maintain this pose for 5 to 6 minutes.

The final part is water procedures.

COMPLEX OF EXERCISES "INCREASING VITAL FORCE".

1. I. p. Stand up straight, put your feet shoulder-width apart, arms lowered freely, all muscles are relaxed, look in front of you .

2. Slowly raise your left hand, palm up, all fingers apart. Draw it from bottom to top along the center line of the body. When the left hand reaches the chest, begin the same movement with the right hand. At the same time, the left hand continues to move upward (fingers slightly bent). When the left hand reaches the highest point (do not straighten the elbow!), turn the palm down and then, as it were, “catch the moon at the bottom of the sea.” Simultaneously with the movement of the left hand up, slightly lift the left leg and describe the arc with the toe from the inside. Lower the left leg bent at the knee to the ground at a distance of about 60 cm from the right. At this time, your torso will turn to the left and its weight will move to the left leg. With a turn of the torso to the left, slightly raise the heel of the right leg; the right foot becomes at an angle to the left . When moving with the right hand, all the movements described above are performed to the right side. . At the same time, the left palm rises again. This exercise is repeated 8 times (including movements to the left and right sides).

ATTENTION! All muscles must be relaxed. Don't stress! Hand movements are natural and plastic. No pauses can be made. Middle-aged and elderly people and beginners should not immediately be heavily overloaded. Women during menstruation and pregnancy are prohibited from doing these exercises.

The task of the "Increasing Vitality" complex is to increase blood circulation and energy circulation in the vessels of the hands, strengthen joints, and restore muscle elasticity. All this prevents vascular sclerosis. Since this complex directly affects and stimulates many biologically active points, it prevents and effectively treats paralysis, osteochondrosis, relieves lumbar pain caused by kidney failure. When doing exercises, men need to strain the scrotum: this enhances potency, prevents a hernia. Women, straining the genitals, thereby prevent their sagging and get rid of frigidity.

RESTORE THE ENERGY OF THE BODY BY BREATHING AND RELAXATION.

How often do we think about how complex we are? Do we understand that if a disease has come, then the disorder has arisen not only in the body? Indeed, besides the body, we have a lot of other important components: energy, emotions, thoughts, soul ... And if at least one of these levels has a disorder, everyone else will suffer. And the heart will not ache just like that, and the stomach will not bother for no reason, and the joints will not start to whine for no reason. All this means: there are some serious failures in our state of mind, there is emotional discomfort, energy has dried up, and only then came the disease of the body. So what are the pills, what ointments will help? They will not help until you put yourself in order completely and completely, until you adjust your emotional, mental, energy levels.

“Well, in our lifetime this is impossible,” someone will say ... Do you know who will say that? A lazy person, a skeptic who has never even tried to at least start putting his emotions and thoughts in order, his feelings, and who is unlikely to be going to do it ... And the one who is going to be surprised that in fact everything is not so difficult and not so long. The main thing is desire and a positive attitude and a little attention to yourself and your health. And the result will not be slow to tell.

Without bringing the spiritual, emotional, energy levels into harmony, it is impossible to come to physical health. Only by putting these levels in order can one become healthy. Try to perceive your health as a result of harmony at all levels of a complex system called a person. And then you will stop “patching” diseases with pills, putting “patches” here and there, not noticing that the body as a whole does not get better from this. And then you will begin not to fight individual diseases, but to restore the harmony and health of the body as a whole. And this is a fundamentally different approach! Respect not only the health of the body - but also the harmony, beauty, strength and purity of your consciousness, energy, emotions, thoughts, soul.

How can all levels be healed and harmonized? Apply special methods of purification of emotions and energy through breathing and special exercises, purification of mental and spiritual levels through relaxation, self-hypnosis, meditation. It is very good to combine these methods with cleansing the body - spending fasting days at least twice a month, limiting your diet to fruit and vegetable juices and vegetable broths.

It is especially recommended to take care of your health at all levels with the following symptoms: excessive fatness or thinness, irritability, headaches, dizziness, poor complexion, digestive problems, tendency to catch colds, increased fatigue, poor sleep, anxiety, fear of the future, depression, a tendency to “fixate” on painful memories, depression, despondency, a feeling of insecurity, an inability to enjoy life, disappointment in people and in life, a feeling of longing, a feeling that life was in vain. All these symptoms speak of a disease state, discord and disharmony at all levels of the body and soul. We need to fix ourselves up right now!

Breathing exercises.

People have known for a long time that the breath can be our healer. But for this you need to learn how to breathe in a special way - to breathe correctly, and not the way we are used to in everyday life. Breathing exercises will not only cleanse the lungs and saturate all the tissues of the body with oxygen, but also align and improve the energy. After all, breathing is most directly related to the energy of our body. Inhaling oxygen, we also enrich ourselves with energy. By breathing correctly, we make our energy stronger and more powerful, it becomes impenetrable for diseases.

In ordinary life, we are accustomed to chest breathing, in which there is no absolute filling of the lungs with air and part of the exhaust air is simply not removed from the body. Tissues, blood and vessels are depleted of oxygen, and we cannot feel good, our energy level cannot function normally. It is imperative to learn correct, natural breathing, breathing not with the chest, but with the lower part of the abdomen - this is how both babies and animals breathe. A person, having become an adult, distorts his nature and begins to breathe in an unnatural way. Get your natural breath back with the following exercises.

Exercise 1.

Lie on your back and close your eyes, relax your muscles. Place your palms on your stomach. Exhale through your mouth, pressing on your stomach with your palms, as if pushing out the air from there, so that the stomach is drawn in. Now release your hands and inhale through your nose, making sure that the chest remains motionless, but the abdominal muscles protrude. Imagine air entering your stomach, stretching it so that it puffs up like a ball. Then again press your hands on your stomach and exhale so that your stomach is drawn in.

Alternately alternate inhalation and exhalation, inhaling at the expense of 1 - 8 and exhaling also for 8 cycles. Having trained properly, when you feel that you no longer need the help of your hands, start breathing like this: inhale for 8 measures, then pause for 4 measures and exhale also for 8 measures. Inhalation goes through the nose, exhalation through the mouth. Soon you will feel that it is much more pleasant and comfortable to breathe this way.

This is not an exercise that you can do once a day and forget. Train yourself to breathe like this constantly - so that this way of breathing becomes natural in everyday life.

Exercise 2.

But this exercise is enough to perform 1 time per day. There is nothing difficult in breathing through the right or left nostril: breathe in the same way and at the same pace as breathing with your stomach that you have already mastered. The only difference: when starting the exercise, first pinch the right nostril with your fingers and inhale and exhale, then pinch the left nostril and continue breathing. So alternate breathing through one nostril and then through the other. This exercise clears all the energy channels in the body, normalizes and harmonizes the work of the right and left hemispheres of the brain.

Exercise 3

This is a breathing method called bodyflex. This is his methodology. First you need to exhale all the air through your mouth, then quickly inhale through your nose. Push all the air out of the diaphragm with force through the mouth, hold your breath, draw in your stomach as much as possible, count to 8-10, relax and inhale. Exhale - the stomach is drawn in, inhale - the stomach is protruded, strong exhalation - the stomach is drawn in. Then, while holding your breath, you need to draw in your stomach even more and count to 8 - 10, then take a breath again.

Based on this type of breathing, a special bodyflex complex has been developed, which is performed as follows:

Fold your lips into a tube and slowly and evenly release all the air from the lungs without a trace; - quickly and actively, even aggressively inhale through the nose; - sharply exhale all the air through the mouth; - exhaling all the air, close your mouth, hold your breath and pull in your stomach gradually, for 8-10 counts.

Keep your stomach in without breathing! Tilt your head forward, draw in the stomach area. Imagine how the stomach and other organs of the abdominal cavity are literally sucked under the ribs. This exercise, performed regularly, among other things, allows you to make the stomach flat.

Relax and exhale. Release your abdominal muscles. As you inhale, you should feel the air rushing into your lungs.

Exercise 4

This exercise is very good to do while walking. By the way, a daily walk in the fresh air is simply necessary, but, of course, not along noisy and gassed streets and not from store to store, but through a park or square. Since you will have to breathe alternately with one or the other nostril, it is better to choose a secluded place so that passers-by do not embarrass you.

For every 2 - 4 steps, inhale one nostril, holding the other, for the next 4 - 6 steps - exhale the same nostril. Do this for 3-5 breaths of one nostril, then change the nostril, and all the same with the other nostril. Alternate the nostrils like this, doing this part of the exercise for 10 to 15 minutes. Then move on to the second part of the exercise.

To do this, you need to either just stop or sit on a bench. Take a full breath, pinch the ear canals and wings of the nose with your thumb and middle fingers, lower your chin to your chest and stay in this position standing or sitting as long as possible. Then remove your fingers and take a deep breath through your nose. The duration of the whole lesson is from 30 minutes to 2 hours. Such gymnastics is very useful for those prone to colds, but is contraindicated for severe myopia, glaucoma, and high blood pressure.

Exercise 5

This exercise is used in oriental medicine to treat a variety of ailments. Its essence is that it is active, or voiced, breathing, which is based on a special type of intake and ejection of air: inhalation is carried out silently through the nose, and exhalation - with noise, with an open mouth.

Calmly inhale more air, then open your mouth and stick out your tongue as far as possible and push the air straight out of your throat with a noise. While pushing out the air, say the sound XHA-A-AHH. If it doesn't work right away, practice. Pushing out the air, imagine that all the negativity that has accumulated over the years is coming out with it. Repeat again from the beginning and now imagine how all bitterness and resentment go away with exhalation and sound. Another breath-exhalation - all ailments, malfunctions of organs, constipation, nausea and dizziness go away. The next breath-exhalation - fears of the future and painful thoughts go away. Breathe in and out more, and your soul is light and calm. After the exercise, go to the mirror, smile at yourself, wish yourself well and express confidence that you will be happy.

Exercise 6

This exercise allows you to master the method of restoring and cleansing breathing. Stand up straight, arms lowered along the body. Slowly raise your arms through the sides up and at the same time start inhaling. When you raise your arms to your shoulders, take your elbows behind your head and, inhaling to the end, rise on your tiptoes, stretch well. Stay like this for a while, holding your breath. Dropping on your heels, lower your hands down and make a calm, inaudible exhalation. The exercise is done slowly, calmly, and inhalation and exhalation are calm, inaudible. Do this for 10 breaths and rest.

Relaxation.

Relaxation is an opportunity to remove emotional, mental, energy blocks that prevent you from living. This is an opportunity to get rid of irritability, anxiety and restlessness. This is, finally, just an opportunity to relax, which we all need for health.

I’ll tell you a secret: we get sick for the most part because we don’t know how to relax. The inability to relax is the scourge of humanity! Learning to relax is vital for us. Thus, we will solve many problems at once.

So, let's begin. Stand up straight and alternately focus your attention on the muscles of the fingers, hands, feet, forearms, shins, neck, limbs in general and upper body. Then mentally withdraw energy from these muscles, as if you no longer control them, and they obey only the force of gravity. Slightly move the body as if your arms and the entire upper body were made of plasticine. Let your hands hang lifelessly. Shake your limp hands from side to side, feeling that your hands do not resist movements, they are not tense and obedient.

Then relax the muscles of the neck and face. Let the head hang freely on the chest. Swing your head with the movement of your torso, shake it freely from side to side. The head becomes heavy, it seems that it is now hanging down to the ground. Sit in a chair and completely relax the muscles of your face and neck. Let the head tilt back freely, hanging to one side and on the chest.

As you continue to sit, relax your back and lower back muscles. If you succeeded, the upper body should lean forward. Relax your stomach, thighs, shins and feet. If your legs become like cotton, then you did everything right.

You have learned to relax individual muscle groups. Now you can begin to relax the whole body. To do this, you need to lie down, otherwise nothing will work. Lie on your back in a comfortable position and begin to relax all the muscles from top to bottom, starting with the muscles of the face and back of the head and ending with the feet. To do this, imagine that your entire body is filled with air under pressure and you begin to release this compressed air first from the head, arms, upper body, then from the back and abdomen, and finally from the legs. When the last "air" comes out through the toes, the body will become like a rag. This is complete relaxation. Control the process by following it with your attention.

For complete relaxation, start sipping - from the feet to the head. Stretch in different directions, stretch your legs, arms, roll over, do any movement that helps stretch the compressed tense muscles. Feeling that the whole body is relaxed, rest, just lie down. You will feel what a comfortable state it is - complete relaxation. It is not easy to achieve it, but if you succeed, then in 15 minutes of being in this state you can relax better than in a whole night of sleep. To relax the muscles, you can use special techniques. Here are some of them.

Tension and relaxation of muscles.

Gently and naturally, without sudden movements, strain individual muscle groups - and then relieve this tension. You will feel the transition from tension to relaxation and easily learn to relax.

Muscle relaxation during breath holding.

Lie down, relax, take a deep breath. Then begin a slow exhalation, imagining that a wave is moving from the head to the legs through the body, relaxing the muscles. Exhale and hold your breath a little. Try to feel which muscles are not relaxed enough. Inhale and exhale again send a wave of relaxation to these muscles. Do this several times until you feel completely relaxed.

Relaxation by will.

Take a comfortable position and simply command the muscles to relax with a strong-willed command. Do it naturally and naturally, without trying too hard or controlling the process.

Mental relaxation.

Imagine some pleasant relaxing picture - for example, relaxing on the warm sea. Disconnect thoughts from the everyday circle of worries and easily relax your muscles - if you imagine a pleasant picture well, this will happen by itself.

Today, many of us devote a huge amount of time to the computer, which leads to the appearance of a feeling. At first, discomfort is felt, the eyes begin to water, and in the end this becomes the cause of various problems. In this case, it is recommended to perform a set of exercises to relieve fatigue at the computer. Through regular exercise, many problems can be prevented and vision can be greatly improved.

A set of exercises to relieve fatigue

Special gymnastics must be performed 2-4 times throughout the day. simple and do not require spending a lot of time, so do not forget about the exercises at work.

A set of exercises to relieve eye fatigue:

1. Concentrate your gaze in front of you, looking into the distance for 3 seconds. Stretch your hand in front of you and place your finger so that there is a distance of about 30 cm from the eyes. Look at the finger for about 5 seconds. Then you need to lower your hand and again look away into the distance.
2. Take a pen in your hand and hold it in front of you. Move the pencil back and forth, touching the nose and back. It is important to follow the pencil and not look away.
3. On the window it is necessary to attach any mark with a diameter of 3-5 mm at eye level. First, look at distant objects outside the window, and then look at the mark and back.
4. Stretch your right hand out in front of you, put your thumb out and keep it at eye level. Look at the finger for a few seconds, and then slowly move your hand to the right side, accompanying it with your eyes. Keep your head still while doing this. Then repeat the exercise with your left hand.

Repeat each exercise 10-12 times.

A set of exercises

for removal

physical stress and fatigue in the classroom

Relaxation exercises.

1. "Conductor"

Get up, stretch and get ready to listen to the music that I will now turn on. Now we will not just listen to music - each of you will imagine yourself as a conductor who leads the orchestra (music turns on).

Imagine the energy that flows through the conductor's body as he hears all the instruments and leads them into a wonderful overall harmony. You can listen with your eyes closed if you like. Pay attention to how you yourself are filled with vitality. Listen to the music and begin to move your hands to the beat, as if you were leading an orchestra. Move now also with your elbows, and with your whole arm ... Let the music flow through your whole body while you are conducting. Conduct those with your body and react to the sounds you hear in a new way every time. You can be proud that you have such a good orchestra! Now the music is over. Open your eyes and give yourself and your orchestra a big round of applause for such an excellent concert.

2. "Traveling on the Cloud"

Sit comfortably and close your eyes. Breathe in and out deeply two or three times... I want to invite you on a journey on a cloud. Jump on a white fluffy cloud that looks like a soft mountain of fluffy pillows. Feel your legs and back rest comfortably on this large cloud cushion. Now the journey begins. The cloud slowly rises into the blue sky.

Do you feel the wind on your face? Here, high in the sky, everything is calm and quiet, Let the cloud take you now to a place where you will be happy. Try to mentally see this place as accurately as possible. Here you feel completely calm and happy. Something wonderful and magical can happen here... Now you are back on your cloud, and it is taking you back to our place in the classroom. Get off the cloud and thank it for giving you a good ride. Now watch it slowly melt into the air. Stretch, straighten up and again be alert, fresh and attentive.

Body exercises.

1. "Cross Marching"

You need to walk, raising your knees high, alternately touching the right and left hands on the opposite leg. Do 6 pairs of movements. Then walk, touching the knee of the same name with your hand. Do 6 pairs of movements. You need to finish with touches on the opposite leg.

2. "Mill"

The arm and the opposite leg rotate in a circular motion, first forward, then backward, simultaneously with the rotation of the eyes to the right, left, up, down. Runtime 1-2 minutes. Breathing is arbitrary.

3. "Engine"

Place your right hand under your left collarbone, while doing 10 circles with your left arm bent at the elbow joint and shoulder forward, then the same number back. Change the position of the hands and repeat the exercise.

4. "Marching"

Perform better with rhythmic music. Walk in place. In this case, the step with the left foot is accompanied by a wave of the left hand. A step with the right foot is accompanied by a wave of the right hand. Then dissimilar arms and legs.

Breathing exercises

1. "Candle"

Starting position - sitting at the desk. Imagine that you have a large candle in front of you. Take a deep breath and try to blow out the candle with one exhalation. Now imagine 5 small candles in front of you. Take a deep breath and blow out these candles with small exhalations.

2. "Breathe through the nose"

Starting position - lying on your back or standing. Breathing only through the left, and then only through the right nostril (at the same time, close the right nostril with the thumb of the right hand, the remaining fingers look up, close the left nostril with the little finger of the right hand). Breathing is slow, deep.

3. "Diver"

Starting position - standing. Take a deep breath, hold your breath, while covering your nose with your fingers. Sit down, as if diving into the water. Count to 5 and come up, open your nose and exhale.

Exercises

For the development of fine motor skills, attention and

retention program of action

1. "Ring"

Alternately go through the fingers, connecting the thumb and (successively) the index, middle, ring and little fingers into a ring. (Exercises must be performed starting with the index finger, and in reverse order - from the little finger to the index finger. You need to perform each hand separately, then with both hands together.)

2. "Fist - rib - palm"

On the table, successively changing the position of the hands, do the following: palm on the plane, palm clenched into a fist, and palm edge on the table.

Do 8-10 repetitions. (Exercises are performed with each hand separately, then with both hands together.)

3. "Lezginka"

The left hand is folded into a fist, the thumb is set aside, the fist is turned with fingers towards itself. The right hand with a straight palm in a horizontal position touches the little finger of the left. After that, the right and left hands are simultaneously changed for 6-8 times.

Oculomotor exercises

1. "Look Up Left"

With your right hand, fix your head by the chin. Take a pencil or pen in your left hand and pull it to the side upwards at an angle of 45 ͦ so that, having closed your left eye, you cannot see the object in your left hand with your right. After that, start doing the exercise for 7 seconds. Look at the pencil in your left hand, then change your gaze to “straight ahead” (7 sec). (The exercise is performed 3 times. Then you need to take the pencil in your right hand and repeat the exercise.)

2. "Horizontal Eight"

Extend your right hand in front of you at eye level, clench your fingers into a fist, leaving your thumb extended. Draw a horizontal figure eight in the air as large as possible. Start drawing from the center and follow your fingertips with your eyes without turning your head.

3. "The Eye is a Traveler"

Hang various drawings of toys, animals, etc. in different corners and on the walls of the classroom.

Starting position - standing. Without turning your head, find with your eyes one or another object named by the teacher.

4. "Watch"

The eyes move from side to side, as if ticking.

5. "Swing"

The eyes move up and down, as if they are swinging.

6. "Pump"

For 7 seconds, look at a close object (a finger near the nose), then at the farthest one (the horizon line outside the window).

Fatigue plays an important biological role, serves as a warning signal of a possible overstrain of the working organ or the organism as a whole. Fatigue is a prerequisite for achieving a positive effect from the process of physical and mental training. A competent approach to solving the problem of fatigue is not to avoid fatigue, but through the rational organization of classes, proper rest and training, to postpone it in time and maintain optimal performance for a long time.

Fatigue- this is a condition that occurs as a result of work with insufficient recovery processes and manifests itself in a decrease in efficiency, a violation of the coordination of regulatory mechanisms and a feeling of fatigue.

The summation of shifts in the neuromuscular, central nervous system and other systems that occur with repeated fatigue causes chronic fatigue. The systematic continuation of work in a state of fatigue, improper organization of work, prolonged work associated with excessive mental or physical stress, all this can lead to overwork.

The means of restoring the body after fatigue and overwork are: optimal physical activity, switching to other types of work, the right combination of work with outdoor activities.

Proved that the course of recovery processes during tiring work can be accelerated if, during the rest period, work is performed due to the activity of untired muscles. As early as the end of the 19th century, the Russian physiologist I.M. Sechenov experimentally proved that working capacity is restored faster and more fully not with passive rest, but when movements are performed by other non-tired parts of the body. Switching activities in the process of working from one muscle group and nerve centers to another accelerates the recovery of a tired muscle group. This phenomenon of outdoor activities is widely used to maintain mental and physical performance. Active recreation is much more effective than passive recreation, since the recovery of working capacity occurs 4-5 times faster [Grigorovich, p. 112].

To increase the effect of outdoor activities, you should follow a number of rules:

First of all, it is necessary to create the best conditions - the psychological environment that causes the switching of attention;

rationally select physical exercises that would give a tonic load, which would accelerate the recovery processes in the corresponding nerve centers;

take into account the age and individual characteristics of each person and control the impact of the load on the body, both in terms of volume and individuality.

Switching from one type of work to another, alternating mental activity with light physical labor also eliminates the feeling of fatigue and is a kind of rest.

Modern research indicates the positive impact of physical exercises on the body of people in various fields of activity.

The main purpose of physical exercises that are used in the labor process is the removal of professional fatigue. Having a beneficial effect on the body of a worker, physical exercises regulate cerebral and peripheral blood circulation. Muscle movements cause a huge number of nerve impulses that enrich the brain with a mass of sensations, contributing to a stable mood.

The nature of the exercises used depends on the characteristics and working conditions of workers. The table shows the physiological value of physical exercises used in industrial gymnastics. The effect of exposure is determined by the increase in heart rate in 1 minute after their implementation [Grigorovich, p. 113].

Table 8.1 - Physiological value of physical exercises used in industrial gymnastics (according to N. I. Kosilina, 1988)

Fatigue is a normal and necessary condition that occurs during work. A competent approach to solving the problem of fatigue is not to avoid fatigue, but to postpone it in time and maintain optimal performance for a long time through the rational organization of work, proper rest and physical exercise.

8.7 Use of "small forms" of physical culture

As part of the labor process, physical culture is mainly represented by industrial gymnastics, which uses "small forms" of physical culture (introductory gymnastics, physical culture break, physical education minutes of general or local impact, micro-pauses of active rest).

Introductory gymnastics- organized systematic implementation of specially selected physical exercises before starting work in order to quickly develop the body for the upcoming type of activity.

Introductory gymnastics is recommended to start the working day with exercises close to working movements and having a versatile effect on the body. With the help of specially selected physical exercises, the work of organs and systems that play an important role in labor activity is more successfully activated. A typical introductory gymnastics complex consists of 6-8 exercises and is compiled in accordance with the following scheme.

1. Walking in place.

2. Stretching exercises

3. Exercises for the muscles of the trunk and shoulder girdle.

4. Exercises for leg muscles.

5. Exercises for the muscles of the arms and shoulder girdle (for stretching and muscle efforts to maintain the correct posture).

6. Exercises for the accuracy of movement and concentration.

The pace of the exercises should be the same as the pace of the working movements, or slightly higher. The last exercises should be performed at a pace close to the upcoming work activity. The approximate duration of introductory gymnastics is 5-7 minutes.

A complex of introductory gymnastics helps to reduce the period of working out. Physical exercises help restore coordination mechanisms, increase the excitability and functional mobility (lability) of the neuromuscular apparatus and analyzers, and contribute to a faster entry into the pace and rhythm of working movements.

Physical culture pause- performing physical exercises during the work shift in order to achieve urgent active rest to prevent the decline in performance during the working day.

A physical culture break is held at the beginning of a period of reduced performance in the workplace. The number and frequency of inclusions of physical culture pauses depends on the characteristics of the labor process and its intensity. For a more accurate determination of the place of physical culture pauses, it is necessary to take into account the dynamics of working capacity during the working day. With a typical 7-8 hour working day with an hour lunch break with a "classic" curve of change in working capacity, it is recommended to carry out 2 physical culture breaks 2-2.5 hours after the start of work and 1-1.5 hours before it ends.

A set of exercises is selected taking into account the characteristics of the working posture, movements, nature, severity and intensity of labor and consists of 5-7 exercises that are carried out for 5-7 minutes.

The healing effect of physical culture pauses is achieved through exercises that involve previously inactive parts of the body, and exercises to relax tired muscles.

Physical education minutes are short breaks in work from 1 to 3 minutes, when 2-3 physical exercises are performed.

The main purpose of physical education minutes is to relax working muscle groups, strengthen the activity of the cardiovascular system and eliminate congestion in lightly loaded parts of the body, that is, give a short rest to the body. Physical education minutes can be of general or local impact.

In physical education minutes of general impact, the first exercise is usually associated with straightening the back and pulling the shoulders back. The second exercise - tilts or turns of the body, in combination with the movements of the arms and legs, the third - swing movements.

Physical education minutes of local impact are aimed at resting those analyzers or muscle groups in which fatigue is felt. As a rule, relaxation exercises are used in this case. At the same time, you can use self-massage elements to enhance the restorative effect.

The number and frequency of inclusion of physical education minutes in the labor process, as well as when using physical education breaks, depends on its characteristics. On an average working day, they are performed 2 to 5 times or more, regardless of other forms of industrial gymnastics, and are used during the working day as needed for active rest.

Micro-pauses of active rest- the shortest form of industrial gymnastics, lasting only 20-30 seconds.

The purpose of micropauses is to relieve general and local fatigue by partially reducing or increasing the excitability of the central nervous system. This is associated with a decrease in fatigue of individual analyzer systems, normalization of cerebral and peripheral circulation.

In micropauses of active recreation, muscle tensions of a dynamic, and more often isometric (without movement) nature, muscle relaxation, head and eye movements, self-massage techniques, breathing exercises, walking around the room, etc. are used. During the working day, they can be used repeatedly, as needed.