?AOA?AO
ii aiaeeeneiio ycueo
«Iaoe ae?ocuey – oeceoeueoo?a e nii?o»
(“Our friends – physical culture and sports”).
2008
Ieai.
1. Aaaaeaiea.
2. Oeceoeueoo?a e nii?o.
3. Oo?aiiyy aeiianoeea.
4. Ieaaaiea e euaeiue nii?o.
5. Caeeth/aiea.
1. Aaaaeaiea.
*oi iiaeao auoue aaaeiaa e i?ae?aniaa caei?iauey? Iii iiiiaaao eaaeaeiio
ec ian iniciaoue naie ia?iiiua oece/aneea e aeooiaiua aiciiaeiinoe,
iicaieyao aini?eieiaoue ie?oaeathuee ie? ai anai aai iiiaiia?acee,
ioe?uaaao ia?aae /aeiaaeii oe?ieea ia?niaeoeau a o?oaea, ioaeuoa,
iauanoaaiiuo aeaeao. Ia aoaeao i?aoaaee/aieai neacaoue, /oi caei?iauea –
caeia n/anouey e ?aaeinoiie aeecie.
Ia /aeiaaea a i?ioeanna anae aai aeecie io?eoeaoaeueii aeaenoaotho
iaaeaaii?eyoiua oaeoi?u aiaoiae n?aaeu: caa?yciaiiue aicaeoo, ii/aa,
?aee, a oaeaea ooi ai?iaeia, eiioeaio?aoeey aieueoiai eiee/anoaa ethaeae
ia iaaieueoeo ieiuaaeyo. Aeiaaaei e yoiio iiauoaiiue oaii e ia?ooaiiue
anoanoaaiiue ?eoi aeecie, au?aaeathueeny a ?aaoey?iii aeey iiiaeo
niauaiee aeiy e ii/e, ceioiio?aaeaiee aeeiaieai e oaaaeii, ia?aaaeaiee,
a?aaeiuo ieuaauo aeiaaaeao, iaeie iiaeaeaeiinoe ia i?iecaiaenoaa e a
auoo. Ana yoi, aaconeiaii, iiae?uaaao i?eniiniaeoaeueiua aiciiaeiinoe
i?aaiecia.
Oae eae aea nio?aieoue naia caei?iauea? Iaiaoiaeeii naiei i iai
caaioeony. A aeey yoiai ioaeii i?aiaeieaoue naith eaiue e eia?oiinoue,
iiaa?eoue a ?aca?au i?aaiecia, iano?ieoueny ia iioeienoe/aneee eaae. E,
eiia/ii, acyoue «ia aii?oaeaiea» oaeea eniuoaiiua anoanoaaiiua oaeoi?u,
eae caeaeeaaiea, oece/aneea oi?aaeiaiey, ?aoeeiiaeueiia ieoaiea. Ana yoi
– eo/oay i?ioeeaeoeea iiiaeo caaieaaaiee.
2. Oeceoeueoo?a e nii?o.
Iaoeie aeaaii onoaiiaeaii, /oi /aeiaa/aneee i?aaieci iiaeao
nouanoaiaaoue cia/eoaeueii aeieueoa oiai n?iea, eioi?ue aeeaao
aieueoeinoai ethaeae. Ec n?aaenoa, aeinooiiuo eaaeaeiio aeey
i?aaeoi?aaeaeaiey ?aiiaai noa?aiey, iaeaieaa yooaeoeaiu, ii iiaieth
niaoeeaeenoia, oia?aiiinoue ai anai niieiaeo e, eiia/ii, caiyoey
oece/aneie eoeueoo?ie e nii?oii.
A iaoa a?aiy, eiaaea ana aieueoaa eiee/anoai ethaeae ia?aoiaeyo io
oece/aneiai o?oaea e oinoaaiiiio, i?iaiaeyo naie ?aai/ee aeaiue a ioena
ca eiiiuethoa?aie, a n?aaenoaii ia?aaeaeaeaiey noaee ?acee/iua aeaeu
ai?iaeneiai o?ainii?oa e, i?aaeaea anaai, aaoiiiaeeue, o?oaeii
ia?aioeaieoue cia/aiea oeceoeueoo?u e nii?oa. Iie – aeaaiia
eiiiaine?othuaa n?aaenoai oece/aneie iaa?ocee ia i?aaieci, ai?ueau n
aeiiaeeiaieae, eo/oaa eaea?noai i?ioea ia?aiuo ia?aa?ocie e no?annia.
Ii aeaiiui Aineiinii?oa ?innee, eeoue 10% ianaeaiey no?aiu ?aaoey?ii
caieiaaony oece/aneie eoeueoo?ie e nii?oii. Yoiai niaa?oaiii
iaaeinoaoi/ii. A ?acaeouo no?aiao ie?a, aaea ca iineaaeiea aiaeu
noi?ie?iaaeanue aeaaea iiaea ia caei?iauea e nii?oeaiue noeeue aeecie,
aiaeiae/iue iieacaoaeue 40 – 70 i?ioeaioia.
Eaeea aeaeu oece/aneeo oi?aaeiaiee iaeaieaa yooaeoeaiu e iieaciu aeey
oe?aieaiey caei?iauey, ainnoaiiaeaiey nee, iiauoaiey ?aaioiniiniaiinoe?
Aeey oiai /oiau ioaaoeoue ia yoio aii?in, iaaei ciaoue aic?ano,
i?ioanneth, ia?ac aeecie eiie?aoiiai /aeiaaea, anoue ee o iaai
o?iie/aneea caaieaaaiey. I?e anai aeaeaiee caieiaoueny anaie aeaeaie
oece/aneeo oi?aaeiaiee iaaiciiaeii. Neaaeoao auae?aoue oa, eioi?ua ii
neeai, a ia?aae ia/aeii eo auiieiaiey iaiaoiaeeii iiniaaoiaaoueny n
a?a/ii.
E niaeaeaieth, ano?a/athony ii?ie ethaee, ia iiieiathuea aaaeiinoue
nenoaiaoe/aneeo caiyoee a eaeie – ieaoaeue naeoeee eee yeaiaioa?iuo
aeiianoe/aneeo oi?aaeiaiee aeiia a ni/aoaiee, neaaeai, n
icaei?iaeoaeueiui aaaii ia i?e?iaea. I?e yoii aeaeathony
iaoaaaeeoaeueiua nnueee ia iaoaaoeo a?aiaie eee ia oa?aeoa? o?oaea.
Oece/aneay eoeueoo?a – ia ?aaioa, a aeoeaiue e iieiioeaiiue ioaeuo,
ninoaaiay /anoue caei?iaiai ia?aca aeecie. E, neaaeiaaoaeueii, aaaeia
aeey eaaeaeiai, iacaaeneii io oiai, caieiaaony ii oinoaaiiui o?oaeii eee
oece/aneei.
O /aeiaaea, auiieiythuaai ?aaioo n oie eee eiie iaa?oceie, aoaeue ii
a?oc/ee, oiea?ue eee i?iaeaaaoe a iaaaceia, ana a?aiy caaeaenoaiaaiu
ii?aaeaeaiiua iuooeu oaea, a ae?oaea a neeo niaoeeoeee o?oaea
iaoiaeyony a ninoiyiee iieiy. E eeoue nii?o, aeiianoeea, oece/aneea
oi?aaeiaiey iiaoo canoaaeoue ?aaioaoue anth iaoo ioneoeaoo?o, /oi, a
eiia/iii n/aoa, i?eaiaeeo e ii?iaeueiie oee?eoeyoeee e?iae a i?aaiecia e
ae?oaei iieiaeeoaeueiui i?ioeannai.
3. Oo?aiiyy aeiianoeea.
Naie aeaiue iaiaoiaeeii ia/eiaoue n oo?aiiae aeiianoeee. Iia i?iaiiyao
inoaoee nia e «ca?yaeaao» i?aaieci aiae?inoueth ia aanue aeaiue.
Eiaaea iu i?inuiaainy, iaoe ia?aiua oeaio?u aua caoi?iiaeaiu, a
ia?eoa?e/aneea e?iaaiiniua ninoaeu ia ca?aaioaee a iieioth neeo.
O?aaoaony ia iaiaa aeaoo – o?ao /ania, /oiau i?aaieci aioae a
ii?iaeueiia ?aai/aa ninoiyiea. Eae nie?aoeoue yoi a?aiy e auno?i
aeeth/eoueny a o/aaiue i?ioeann eee ?aaioo? Ioaao iaeei: n iiiiuueth
oo?aiiae aeiianoeee.
Oi?ioi ecaanoii, /oi yeaiaioa?iua i?enaaeaiey, iaeeiiu, iiai?iou, aaa ia
ianoa aeatho iai ca?yae yia?aee e /oanoai oaa?aiiinoe a naaa,
iiaeieiatho iano?iaiea. Oo?aiiyy ca?yaeea caieiaao iau/ii 10-12 ieioo.
Aeaeaoue aa neaaeoao a eaaeie iaeaaeaea e, eiia/ii, a i?iaao?aiiii iinea
nia iiiauaiee.
4. Ieaaaiea e euaeiue nii?o.
Aaaeiaeoaa ianoi a a?naiaea icaei?iaeoaeueiuo n?aaenoa i?eiaaeeaaeeo
ieaaaieth.
O ieaaaiey ianna aeinoieinoa. Iii niinianoaoao caeaeeaaieth i?aaiecia,
iiiiaaao ecaaaeoueny io eeoiaai aana, oeo/oaao ?aaioo na?aeoea e
ninoaeia. Caia/aii, /oi o oao, eoi ?aaoey?ii caieiaaony yoei aeaeii
nii?oa, ?ani?aaeyaony iicaiii/iee e, neaaeiaaoaeueii, /aeiaae noaiiaeony
no?ieiaa. A iieacaoaeue AEAE (aeeciaiiay aieinoue eaaeeo) oaaee/eaaaony
a 1,5 – 2 ?aca.
Euaeiue nii?o niinianoaoao ?acaeoeth auiineeainoe, eiaeinoe, neeu.
Caiyoey ei aeaaioai?ii aeaenoaotho ia ooieoeeth i?aaiia aeuoaiey,
aeayoaeueiinoue oeaio?aeueiie ia?aiie nenoaiu. I?e oiaeueaa ia euaeao a
?aaioo aiaeaeathony ana iuoa/iua a?oiiu, aeoeaece?oaony iaiai aauanoa.
5. Caeeth/aiea.
I?e nenoaiaoe/aneeo caiyoeyo oece/aneie eoeueoo?ie e nii?oii i?ienoiaeeo
iai?a?uaiia niaa?oainoaiaaiea iaoaieciia, ?aaoee?othueo ?aaioo anao
i?aaiia e nenoai i?aaiecia.
Ethaua oece/aneea oi?aaeiaiey aoaeoo niinianoaiaaoue oe?aieaieth
caei?iauey a oeaeii, iiiiaoo neaaeeoue ca aanii e nieiaoue ia?aiia
iai?yaeaiea. O?aie?othueeny /aeiaae ia/eiaao /oanoaiaaoue naay eo/oa ai
anao ioiioaieyo, eo/oa auaeyaeeo, o iaai iiyaeyaony aieueoa aeeciaiiuo
nee. Oi?aaeiaiey ii?aaeaeaiiiai oeia iiaoo oeo/oeoue e?iaiia?auaiea,
oe?aieoue na?aeoea, canoaaeoue aai ?aaioaoue i?iecaiaeeoaeueiaa, iiiiaoo
nieceoue a?oa?eaeueiia aeaaeaiea, eciaiea a eo/ooth noi?iio ninoaa
e?iae.
Ana oa oece/aneea oi?aaeiaiey, eioi?ua y ia?a/eneee a naiae ?aaioa –
yoi aeaeaei ia iieiue nienie oiai, /oi ethaie /aeiaae, e?iia
no?aaeathueo iaeioi?uie oyaeaeuie caaieaaaieyie, iiaeao auiieiyoue a
naiaiaeiia a?aiy. Nouanoaoao ia?iiiia eiee/anoai aeaeia nii?oa, ec
eioi?iai eaaeaeue iiaeao aua?aoue ii naiei aiciiaeiinoyi, eioa?anai e
neeai.
Iniaaiii aaaeiu oia?aiiua oece/aneea iaa?ocee oai, eoi iiaeaa?aeai
aeiiaeeiaiee, e yoie eaoaai?ee ethaeae ioiinyony e nooaeaiou,
aeayoaeueiinoue aieueoeinoaa ec eioi?uo iaeiiiaeaeaeia.
Nii?o e oece/aneea oi?aaeiaiey i?inoi iaiaoiaeeiu e iacaiaieiu, a a
ni/aoaiee n ?aoeeiiaeueiui ieoaieai e ioeacii io a?aaeiuo i?eau/ae iie
aa?aioe?otho aeieaoth e ianuuaiioth y?eeie e?aneaie aeeciue.
The plan.
1. Introduction.
2. Physical culture and sports.
3. Morning gymnastics.
4. Navigation and skiing.
5. The conclusion.
1. Introduction.
What can be more important and more perfectly health? It helps each of
us to realize the huge physical and spiritual opportunities, allows to
perceive world around in its all variety, opens before the person wide
prospects in work, rest, public affairs. Exaggeration will not tell,
that health – the mortgage of happiness and a joyful life. On the person
during its all life adverse factors of an environment negatively
operate: polluted air, ground, the rivers, and also noise of cities,
concentration of a plenty of people on the small areas. We shall add to
it the raised rate and the broken natural rhythm of a life expressed in
regular for many displacement of day and night, abusing alcohol and
tobacco, ia?aaaeaiee, harmful food additives, small mobility on
manufacture and in a life. All this, certainly, undermines adaptive
opportunities of an organism. As to keep the health? It is necessary
about it cares. And for this purpose it is necessary to overcome the
laziness and inertness, to believe in reserves of an organism, to be
adjusted on optimistic eaae. And, certainly, to take ” on arms ” such
tested natural factors, as caeaeeaaiea, physical exercises, a balanced
diet. All this – the best preventive maintenance of many diseases.
2. Physical culture and sports.
By science for a long time it is established, that the human body can
exist much longer that term which majority of people lives. From the
means accessible to everyone for the prevention of early ageing, are
most effective, in opinion of experts, moderation in all from the youth
and, certainly, employment by physical training and sports. Presently,
when the increasing quantity of people pass from physical work to
intellectual, spend the working day at office behind computers, and
means of transportation became various kinds of a municipal
transportation and, first of all, the car, it is difficult to
overestimate value of physical culture and sports. They – the main
compensating means of physical activity for an organism, struggle with
aeiiaeeiaieae, the best medicine against nervous overloads and stresses.
According to aineiinii?oa Russia, only 10 % of the population of the
country on a regular basis are engaged in physical training and sports.
It is absolutely not enough of it. In the developed countries of the
world where for last years the fashion on health and sports style of the
life, a similar parameter 40 – 70 percent was generated even.
What kinds of physical exercises are most effective and useful to
strengthening health, restoration of forces, increase of working
capacity? To answer this question, it is necessary to know age, a trade,
a way of life of the concrete person, whether there are at it chronic
diseases. At all desire to be engaged in all kinds of physical exercises
it is impossible. It is necessary to choose what on forces, and before
the beginning of their performance it is necessary to consult to the
doctor. Unfortunately, there are at times the people who are not
understanding importance of regular employment in any section or
elementary gymnastic exercises at home in a combination, say, with
jogging on the nature. Thus unpersuasive references to shortage of time
or to character of work are done.
Physical training – not work, and active and high-grade rest, a
component of a healthy way of life. And, hence, it is important for
everyone irrespective of, it is engaged in brainwork or physical. At the
person performing work with this or that loading, be it the loader, the
turner or the seller in shop, all time the certain muscles of a body are
involved, and others by virtue of specificity of work are in a condition
of rest. And only sports, gymnastics, physical exercises can force to
work all our muscles, that, finally, leads to normal blood circulation
in an organism and to other positive processes.
3. Morning gymnastics.
The day is necessary for beginning with morning gymnastics. It banishes
the rests of a dream and “charges” an organism vivacity for all day.
When we wake up, our nervous centers are still braked, and peripheral
blood vessels have not earned in full force. It is required not less
than two – three hours that the organism has entered into a normal
working condition. How to reduce this time and quickly to join in
educational process or work? The answer one: by means of morning
gymnastics. Well-known, that elementary knee-bends, inclinations, turns,
running on the spot give us a charge of energy and feeling of confidence
of, cheer up. Morning ca?yaeea borrows usually 10-12 minutes. To do it
follows in easy clothes and, certainly, in the premise aired after a
dream.
4. Navigation and skiing.
The major place in an arsenal of improving means belongs to navigation.
At navigation weight of advantages. It promotes caeaeeaaieth an
organism, helps to get rid of excess weight, improves work of heart and
vessels. It is noticed, that at those who on a regular basis is engaged
in this kind of sports, the backbone finishes and, hence, the person
becomes more harmonous. And parameter AEAE (vital capacity of lungs)
increases in 1,5 – 2 times. Skiing promotes development of endurance,
dexterity, force. Employment by it salutarily act on function of bodies
of breath, activity of the central nervous system. At walking on skis in
work muscular groups are involved all, the metabolism becomes more
active.
5. The conclusion.
At regular employment by physical training and sports there is a
continuous perfection of the mechanisms adjusting work of all bodies and
systems of an organism. Any physical exercises will promote
strengthening of health as a whole, will help to watch weight and to
remove a nervous pressure. A training person starts to feel better in
every respect, looks is better, at it appears more than vital forces.
Exercises of the certain type can improve blood circulation, strengthen
heart, force it to work i?iecaiaeeoaeueiaa, will help to lower arterial
pressure, having changed in the best party structure of blood.
All those physical exercises which I have listed in the work is far not
the full list of that any person, except for suffering some heavy
diseases, can carry out at leisure. There is a huge quantity of kinds of
sports from which everyone can choose by the opportunities, to interests
and forces. The moderate physical activities by that who is subject
aeiiaeeiaiee are especially important, students concern to this category
of people also, activity of the majority from which is inactive. Sports
and physical exercises are simply necessary and irreplaceable, and in a
combination to a balanced diet and refusal of bad habits they guarantee
the life long and sated by bright paints.
Nienie eniieueciaaiiie eeoa?aoo?u.
1. O. A?ieaaoc, E. Ao?ii. «Yioeeeeiiaaee/aneee neiaa?ue, nia?aiaiiay
aa?ney». Iineaa, 2003a.
2. A.A. O?ieia, A.I. TH?ei. «Oeceoeueoo?iua caiyoey ia aicaeooa».
Iineaa, 1983a.
3. A.I. ssoei. «Caei?iaue ia?ac aeecie». Iineaa, 2003a.
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