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Schoolchild's daily routine.

The whole truth about how to choose a backpack for a first grader.

1. Articles
2. Schoolchildren's daily routine. Making the right routine

Properly composed daily routine is a guarantee of excellent well-being of the student, academic performance in the classroom, good mood. If the child gets enough sleep, eats on time, does not get tired of studying, gets enough time to rest, we can say that the schedule is well drawn up. It is especially important to organize the correct schedule after the holidays, when the children are relaxed and not immediately ready for a clear hourly schedule. It can also be difficult to accustom first-graders who are accustomed to a relaxed pastime in the kindergarten. nine0003

How to accustom to the regimen?

Before compiling a regimen, you need to observe the pace that the child has chosen for himself: how quickly he wakes up, how long it takes him to wash, how long it takes for breakfast and the way to school, when it is easier to do homework. Based on these comments, allocate time in such a way that the baby has time for everything. Remember: what suits the neighbor's peers will not always suit your son or daughter - all children have a different body, some need more time to rest, others recover faster. Take into account the wishes of the child himself, explain why it is important to make a regimen. Stick to the established rules with him - the example of the parents works better than explanations. nine0003

The student will quickly get used to and get involved in the educational process if his time is scheduled by the minute, but with breaks for the rest that he prefers (walking, sports, favorite hobby). It is important to take into account the age characteristics and hobbies of children, leave the possibility of free choice - do not overdo it with rules and restrictions. The most intense performance is observed from 11:00 to 13:00, and also from 16:00 to 18:00. Depending on age and psychological characteristics, these indicators may differ. nine0003

What must be on the agenda

To set a successful rhythm for the day, be sure to provide all the most important elements of the regime:

• Regular meals - breakfasts, lunches, dinners.

• Full sleep, based on the age and needs of the body.

• Studying at school and doing homework. nine0003

• Active recreation with walks in the fresh air, as well as exercise or sports.

• Time for hobbies and games.

• Strong help around the house.

Morning: getting ready for school and charging

Morning begins with washing, exercises, breakfast. It is recommended to prepare the form and collect the backpack in the evening, so as not to forget anything in the morning rush. It is better to take a shower in the morning - it is easier to get rid of drowsiness and prepare for the upcoming mental stress. If the shower is scheduled for the evening, remember to wash your face in the morning and brush your teeth. Gymnastics is best done immediately after waking up in the open air or in a ventilated room. The main thing is to include in the list of exercises that are useful for posture, muscles of the neck, arms, shoulders and legs. In addition, consult a physical education teacher, a doctor about this. Charging has a beneficial effect on metabolism, the nervous system, and general well-being. It is worth allocating half an hour for gymnastics and washing. nine0003

Eat varied, healthy meals. Breakfast should include hot and hearty food, take place measuredly, without haste, talking, watching TV. You should walk to school without rushing. If you take the children by car, stop before reaching it anyway - leave 10-15 minutes for a walk.

So plan your morning like this:

• 07:00 - awakening.

nine0005

07:00 - 07:30 - exercises and washing.

• 07:30 - 07:50 - breakfast.

• 07:50 - 08:20 - road to school.

School, lunch and afternoon nap

During the break between classes, do not neglect the hot school breakfast, even if the student does not like it too much - this is an opportunity to relax, spend time with peers in the dining room. School time for students looks like this: nine0003

• 08:30 - start of classes.

• 11:00 - hot breakfast.

• 12:30 / 13:30 / 14:30 - end of lessons (depending on the class), drive home.

• 13:00 - 13:30 / 14:00-14:30 / 15:00-15:30 - lunch (depending on when the lessons ended).

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13:30 - 14:30 - afternoon nap for juniors.

After school: rest, walks, afternoon tea

After school, students of all ages need to take a break from books, computers, TV. It is not necessary to force a student to sleep, if his natural regimen does not provide for daytime sleep, it is quite enough just to lie down a bit. After that, it is worth taking a walk in the fresh air, playing outdoor games. For physical development, it is active rest that is important - when one activity is replaced by another. It is better that the student himself chooses an activity to his liking - in summer it can be ball games, roller skates, in winter - sledding, skiing, skating. You can send your child to a sports school if he seriously gravitates towards a particular sport. nine0003

During the day, junior students should spend 3-3.5 hours outdoors, including the way to school and back, high school students - at least 2-2.5 hours. After active games in the fresh air, it is important to set aside 15 minutes for a light snack, afternoon snack. The order can be set up like this:

Homework

After an active rest and an afternoon snack, it is worth taking the time to prepare your homework. The correct alternation of mental and physical labor is the key to the health of the student. With mental stress, clean air is needed, which improves brain function. Therefore, when doing homework, you should take 10-minute breaks after every 30-40 minutes of work, ventilate the room. If weather permits, leave a window or vent open. nine0003

Make sure the work area is well lit, with light from a window and a lamp on the student's left. Remove tall flowers from the window, move the curtains apart - this will also affect performance. For more information on how to organize a workspace for a child, read our article “How to equip a workspace for a student”.

Encourage your child to do lessons in difficult subjects on the same day that they were assigned. It is better to start not from the most difficult, but from the most beloved subject. Nothing should distract from classes - turn off the TV, put your pets away. nine0003

How successfully the student will cope with homework depends on other factors of the regime - whether he managed to completely relax, whether he ate well. The framework for doing homework is calculated individually - everyone copes with tasks, reads, and performs creative tasks at different times. In addition, it all depends on the amount of homework. Junior students will need 1.5-2 hours, middle school students - 2-3 hours, high school students - 3-4 hours. It is better to start after 16:00. If the student completed the tasks faster, free time can be spent on a favorite hobby or another walk in the fresh air, which is especially important for the younger ones. The mode will look like this: nine0003

Always help your child with assignments, as this stimulates interest in learning and strengthens relationships within the family. Previously, we have already considered the topic “How to do homework with a child”, in which we set out in detail the conditions for successful preparation of lessons.

Dinner, hobbies and help around the house

Schoolchildren should be taught to do housework from an early age. The younger ones can be instructed to water the flowerpots or wash the dishes, the older ones can vacuum or go shopping. This is useful for educational purposes - so that children understand the importance and complexity of homework, learn to clean up after themselves. It's also another way to move around a bit after sitting at a desk. Household duties teach responsibility, so you should not neglect them, even if you think that your student is still too small for such work. nine0003

Optimal dinner at 19:00. Make sure that the food is high in calories, contains vitamins, proteins, fats and carbohydrates. Dinner should be at the same time every day. Getting used to such a routine, a person feels an appetite closer to a certain hour, which means that his gastrointestinal tract is prepared in advance.

In the daily routine, there should be room for your favorite creative activity. It can be drawing, reading, music or any other activity of his own taste. For the younger ones, it is enough to allocate 1-1. 5 hours, for the older ones - 1.5-2 hours. There is no need to force anything - if your child prefers sports rather than creativity, arrange his regime in such a way as to allocate more energy for active pastime. You can plan dinner, housework, rest like this: nine0003

• 19:00 - 19:30 / 20:00 - 20:30 - dinner for juniors / seniors.

• 19:30 - 20:30 / 20:30 - 22:00 - helping parents with housework, creativity for younger / older.

Preparation for the next day of school and sleep

After your student has rested, doing what he loves, remind him to prepare for the next school day - fold his backpack, prepare clothes, as well as brush his teeth, wash his face. Evening toilet should take no more than 30 minutes. nine0003

You should go to bed according to the regime, at the same time every day. 7-year-olds should allocate up to 12 hours a day for sleep, which is why it is so important to sleep in the afternoon. For children 8-11 years old, it is enough to sleep 10 hours, 12-15 years old - 9 hours, for the oldest - 8-9 hours. Before going to bed, the room should be ventilated. The most favorable temperature for sleep is 18 ° C. The schedule for the evening is as follows:

The schedule may change depending on the time of year, and on weekends and holidays, the plan of the day should be drawn up differently. The main thing is to put the interests of the student first and take into account his wishes when drawing up the daily routine. nine0003

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Workout of the day: real muscle building at home

August 6, 2020 Sports and fitness

Complex from a bodybuilder in love with science.

Iya Zorina

Lifehacker author, athlete, CCM

This is the home workout of Jeff Nippard, a Canadian bodybuilder with a degree in biochemistry, who advocates gaining muscle without drugs and consults studies before giving advice. . nine0003

The workout can be repeated 3-4 times a week with a rest day between sessions. If you give all your best (and eat right), it will help increase muscle volume and build a beautiful muscular body.

How to perform a workout

The complex consists of four blocks:

1. Leg exercises.
2. Presses (for triceps and chest).
3. Pull-ups (for biceps and back).
4. Isolated movements (biceps, triceps, abs, calves). nine0006

First, do a warm-up - five minutes of any light cardio. Jump rope, run up the stairs, or do a series of Jumping Jacks, running in place, and burpees.

Then go to the main part. Choose 1-2 exercises from each block and do them for 3-4 sets close to muscle failure. That is, when you feel physically unable to do more than one rep. Rest 2-3 minutes between sets.

You can do them in a circuit format: do one set of the selected exercises, and then start again. In this case, you will need less rest between sets and you will be able to finish the workout faster. nine0003

What to do

Some exercises require equipment. You can start without it, but over time it is advisable to purchase a horizontal bar, an expander with a door mount and dumbbells.

Leg Exercises

Bulgarian Split Squat

Place one leg on a raised platform and squat until the muscles burn. Do not straighten the supporting leg completely so that the tension is constant.

Elevated pelvis lift

Rest your back on a sofa near your shoulder blades and do one-leg pelvis raise and lower. Constantly hold the tension of the buttocks, even when you are at the bottom point.

If possible, add resistance by placing a weight in the form of a dumbbell or water canister on your hips.

Nordic Hamstring Extension

Get on your knees, put your feet under the sofa. Slowly tilt your torso and pelvis forward as long as you can keep them in line. Then squeeze your buttocks hard and fall with your arms outstretched. Push off the floor, bring the body into an inclined position and, tensing the muscles on the back of the thigh, return to the starting position. nine0207

Pistols

If you can't do the classic variation yet, start with pistols while leaning on something, like a chair.

When you feel more confident, move on to a full range of motion. You can do it while holding on to the countertop or perform the exercise without support.

Presses

Floor Dips

You can choose classic push-ups or raise your feet. To further complicate the movement, put your hands on stacks of books - due to the increased range, the muscles will receive more work. nine0003

Handstand Push-up

Turn your back to the wall, take a few steps away from it and stand on your hands. Start with push-ups with a slight incline - this will be easier. As you get used to it, get closer and closer to the wall - the more vertical your body is, the more difficult it is to perform the exercise.

Arm Raise

If you have dumbbells, you can use them. If not, try an isometric contraction in the doorway. Stand in the doorway, press the backs of your hands to the jambs and strain your arms with all your might, as if trying to push the doorway apart. Hold this position for 10-15 seconds. nine0003

Then take a step forward, raise your arms to shoulder level and tense your shoulders as hard as you can, as if trying to move an invisible obstacle.

Rows

Pullups

If you have a bar, do classic pullups on it. If not, try incline pull-ups on a table. Grasp the edge of the tabletop with your hands and pull yourself up until your chest touches. To increase the difficulty, put your feet on a raised platform.

Resistance band

For this exercise, you will need a resistance band with a door attachment. Hook it, step back a little, stretching the elastic bands, and kneel on the floor.

First, try to turn around facing the door and pull the handles to your shoulders, pulling your elbows back - this movement will load the trapezius muscle well.

It is also possible to pull straight from top to bottom, as in the upper pulley. This movement engages the latissimus dorsi more. If you want to work on your rotator cuff and rear delts, turn to face the door and spread your elbows out to the sides, keeping your forearms vertical. nine0003

Isolated Exercises

Biceps Curls

You can perform this movement with dumbbells, resistance bands, sand bottles, or no equipment at all. In the latter case, tighten the triceps and bend the arm, overcoming its resistance.

Triceps Extension

For this exercise you will need dumbbells, a resistance band or sand bottles. You can straighten your arms at the elbows, lying on your back or standing behind your head with one hand. Also try the option with an expander. Hook him to the door and unbend your lowered arms, as on a block simulator. nine0003

Bicycle

Twist the body, pull the opposite knee and elbow towards each other, do not lower the legs to the floor until the end of the exercise.

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