Health & Physical Education – CLASS-III – Unit 4. MOVEMENTS

VARIOUS PHYSICAL EXERCISES

Role of Physical Exercises in Fitness

Exercise 1: Touching Knees with the Chest Starting Position: Sit on the ground with your legs straight ahead in front of you.

Steps:

1. Keep hands to sides. The palms should be on the ground.
2. Lift legs and bend them at the knees.
3. Now hold your knees and bring them closer towards your chest.
4. Try to touch the knees with the chin. Keep yourself in this position for 5 to 7 seconds.
5. Now bring your legs in the starting position.
6. Repeat this exercise for 5 to 7 times.

This exercise strengthens the leg muscles. It improves the balancing skills and flexibility of the body.

Steps:

1. Squat on the toes. Place both the palms on the floor in the front.
2. The distance between both the arms and legs should be maximum.
3. Move ahead taking small steps like a turtle in this position like a turtle.
4. After that return to the starting position.
5. Walk a distance 3 to 5 times in this position and then return.

This exercise strengthens the entire body including the arms and legs. It also improves the balancing skill.

Exercise 3:    Powerful Sudden Forward Movement (Lunge Position)

steps:

1. Stand erect. Now put the left leg forward as far as possible.
2. The left knee. Raise both the shoulders sideways at shoulder line. Palms should face down. You should. not bend the right leg.
3. Your left leg straight at the knee. Bring the arms down by the side.
4. Bring the left near the right leg and stand erect.
5. Now repeat this exercise with other leg.
6. Repeat this exercise with both legs turn by turn. Each leg could be stretched five times.
7. Keep the other leg straight while pushing the one leg. This exercise helps in maintaining balance.

Exercise 4: Balancing on the Stomach

Steps:

1. Lie on the stomach.
2. Take both the arms upwards over the head. They should touch your ears.
3. Keep the legs straight and next to each other.
4. Raise both the arms and the legs at the same time from the ground. Try to remain steady in this position for 5-7 seconds.
5. Bring the arms and the legs gradually to the ground and stand up. 6. Do this exercise for 5 to 7 times

This exercise makes the muscles of the abdomen, arms, and the legs strong.

Exercise 5: Jogging

Steps:

1. stand straight on the ground. Your arms should be near your chest in the front. They should be bent at the elbows.
2. On blowing the whistle start running slowly. Take care not to raise knees too high while jogging. Focus on the front.
3. Stop jogging after 5-7 minutes.
4. Do not run fast while jogging. Do not stop suddenly. Slow down your speed gradually.

Jogging improves stamina. It helps in increasing endurance of the abdominal and back muscles. Jogging also improves functioning of the heart.

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