Physical exercises for coordination of movements

In simple terms, coordination is the ability of different muscles to work in concert. This property of the organism greatly facilitates our life. If it is well developed, we confidently master cycling, dancing, snowboarding, do not fall when ice, keep the balance in public transport and so on. In all, coordination is developed to varying degrees. Someone "like an elephant in a china shop", and someone - the very grace. Many argue that it is impossible to improve this ability, because it is congenital, but it is not. There are special coordination exercises that allow you to develop these skills. To begin with, we will understand how coordination naturally arises.

Childhood

Coordination begins to develop at a very early age, when the child learns to hold the head, turn over, carry out any directed movements. In the future, if you properly train crumbs, introduce it to sports or dancing, this ability will improve. Becoming an adult, a person no longer thinks about coordination and, as a rule, less engaged in physical exercises. Nevertheless, he will never look awkward, performing this or that task, since "muscle memory" will do its thing. Therefore, it is important that from childhood the child was active and engaged in sports, while quite amateurish level. At the same time, we note that the development of coordination is possible at any age. Before you master the exercises for coordination, you need to assess how much this ability is developed in your body.

Evaluation of coordination

Assess yourself is not difficult, it takes literally half a minute. We will analyze the simplest test, which every man, most likely, performed while passing medical examination at the military enlistment office. You need to get straight and stretch your straight arms forward. Then you need to close your eyes and try to reach with the index finger of one hand to the tip of the nose, after that the same operation is done with the second hand.

Another simple test is as follows: by standing on one leg, you need to take the other back and take it by hand, and pull the free hand forward. Having stood in this position for 30 seconds, you need to change your legs.

Do not worry, if you do not succeed, special movements for coordination of movements will help you quickly master this ability. There are many trainings, but we will consider the most effective and universal ones.

Complex of exercises for coordination

The main goal is to achieve independence of body movements from visual sensations and the brain. You can do exercises for coordination both with the use of special simulators, and sitting at the desk. Therefore, even the busiest person can work on managing the work of individual muscle groups.

The simplest exercises for the development of coordination

1. Standing on one leg and spreading your arms out to the sides, you need to keep balance for a minute. Then the exercise should be done with the other leg. To complicate the workout, you can add head turns from side to side. At the same time fix the sight, on something you do not need. As the skill grows, you can try to close your eyes.

2. Jumping with a change of legs. It takes a few minutes.

3. In transport, try to keep the balance, not holding on to the handrail. Do not go far from the handrail and be ready at any time to help yourself with your hands. Otherwise exercise can lead to injuries and criticism from other passengers.

4. Starting position - one palm is placed near the head, and the other near the abdomen. The distance from the palms to the body is about 10 centimeters. The exercise consists in the following: the first hand touches the crown, while the second one at the same time describes the circles parallel to the plane of the abdomen. A minute later you need to change your hands.

More complex exercises

If the first complex is given to you easily, then do not focus on it, go to more difficult training.

1. Standing on one foot near the wall, you need to throw a ball into the wall, and when he jumps back, try to catch him without eye control. Then the same thing needs to be done on the other leg.

2. The next exercise is juggling. You need to start with a simple one in each hand. In turn, the balls must be thrown and caught with the same hand. Now you can complicate the exercise. To begin with, try to throw the ball with one hand, and catch - the other. When this skill is developed, try to throw balls at the same time, but catch with a change of hands.

3. Some exercises for coordination most people remember from the lessons of school physical education. One of them is the rotation of hands in opposite directions. For example, the right hand rotates clockwise, and the left hand is against. After moving 10-15 times, you need to change direction. It sounds simple, but not every adult person can perform this exercise the first time.

4. Pulling one hand forward, you need to rotate it one way, and the same hand with the other hand. Movements should be smooth. After 10-15 reps, you need to do the exercise with the other hand.

5. Two arms stretch forward. One hand in the air as if draws some geometric figure, and the second makes arbitrary movements. After doing the exercise for several minutes, you can change your hands.

Other exercises

Developing strength of back and hands, as well as coordination is excellent helps walking on his hands. But this exercise is given not at once and only for those who have a good physical shape. To develop accuracy, reaction and the eye is helped by such an exercise: two partners stand near the wall and throw the ball into it so that it bounces from one to the other. A more difficult version of this exercise is a game of table tennis. For those who want to work on coordination, speed and dexterity, jumps on the spot with the ball rolling on the floor will do. If you want to complicate this movement, simply turn the body with each new jump by 90 degrees or use just two balls for each of the hands. Simple jumps through the gym bench are also a very effective way to work on coordination. But you do not need to jump in one direction, but in four (forward, backward, right, left). Gymnasts often do such an exercise: throw a ball (or some other object), do a somersault, catch a thrown object. Try and you, it is very useful for coordination.

Coordination and sport

Develop teamwork skills such as football, basketball, hockey, volleyball, etc., to develop dexterity, coordination, speed, and also to train muscles well. Cross-country running also works well: because of the constant change of terrain and the need to jump or bend obstacles, the nervous system is constantly in tension and the body is in full readiness. Speaking about exercises for the development of coordination of movements, it is impossible not to mention those types of physical activity that are associated with maintaining balance. It can be like slacklin (walking on a special line), and simple walking on a curb, a rail, a log and other long and narrow surfaces. If you have already mastered the exercises for balance, try simultaneously with him to throw from hand to hand the ball or twist it around the body.

Conclusion

As you can see, coordination develops when practicing almost any sport. Therefore, those who lead an active lifestyle usually do not have problems with this natural ability. Physical exercises for coordination are needed for those who have little in the sport. And they will need professional athletes who are going to conquer new heights and can not be content with a normal level of coordination, agility and speed. The main conclusion to be drawn from this conversation is that the innate ability can be developed at any age, so anyone who is willing to work will be able to improve their physical shape no matter what.