Разминка

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Начните с разминки на берегу, чтобы подготовить суставы к работе и разогреться (10 минут).


1. И. п. - стоя, ноги вместе, прямые руки над головой. Поочередно сгибайте ногу в колене и поднимайте вверх, руки при этом движутся вниз, к колену. И. п. для упражнений 2-4 - стоя, ноги врозь.


Выполните все движения по 8 раз, затем в течение 3 минут поочередно 3 растяжки для ног.


* Правую ногу согните, левую выпрямите и отведите назад. Приседайте, опуская колено левой ноги к земле, а обе руки - на бедро правой.


* Согните ногу в колене и подтяните руками к груди.


* Левую ногу согните в колене, правую поставьте вперед на пятку. Центр тяжести перенесите сначала на левую, а затем на правую ногу, наклонившись вперед.


Теперь смело входи- стороны. те в воду. Двигайтесь интенсивно в течение 20 минут, каждый


элемент повторяйте 16-32 раза.


1. Бегайте на месте, стараясь пятками коснуться ягодиц. Согнутые в локтях руки прижаты к туловищу.


8. Слегка согните ноги в коленях, наклонитесь вперед, а прямые руки с развернутыми вверх ладонями отведите назад и поочередно их поднимайте.


В конце занятия устройте себе 5-минутный отдых: поплавайте, просто полежите на воде, выполняя медленные "ленивые" движения.


2. Поднимайте то правую, то левую ногу, согнутую в колене, разводя руки в стороны. 3.Подпрыгивайте, разводя ноги в стороны и сводя их. Прямые опущенные руки скрещивайте перед собой.


4. Ноги попеременно отводите то вправо, то влево, а руки сводите перед грудью и разводите в стороны.


5. Сделайте 2 широких шага в сторону, колени чуть согнуты, прямые руки вытянуты вперед ладонями вверх. Поочередно поднимайте и опускайте их, зачерпывая воду.


6. В прыжке ноги движутся как ножницы: одна вперед, другая назад, руки одновременно разводите в 7. Ноги врозь, руки в стороны. Сначала правая рука движется навстречу левой ноге, затем наоборот.


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