Relaxation is an important part of physical education class. When students go to physical education class or take part in strenuous sports activities, all the systems of the whole body, especially the motor organs, are in a state of relative fatigue. Failure to relax after exercise may do harm to students' health, lead to the decline of exercise ability and the failure of various organs of the body to function normally, thus resulting in adverse physiological phenomena. Through active and full relaxation activities, the function of the human body can be gradually adjusted to the normal level, thus achieving the ability of excessive recovery of the body. The colorful relaxation activities in physical education class can not only improve students' interest in participating in sports again, but also promote the formation of students' lifelong sports consciousness. However, at this stage, many teachers invariably do some relaxing activities, which not only makes students feel bored, but also leads to negative and burnout emotions.
First, the significance of relaxation activities
Relaxation activities at the end of physical education class can gradually shift the human body from a tense state of exercise to a relatively quiet state, keep the cardiovascular system and respiratory system at a certain level, and help pay off the oxygen debt owed during exercise. Relaxation is an effective way to eliminate fatigue and promote physical recovery. Relaxation has three meanings: first, it relieves tension and reduces psychological pressure; Second, improve the sensory ability of muscles, make the mind clear and sensitive, eliminate fatigue, speed up the recovery process and relax. Third, strengthen the ability of emotional self-regulation and concentrate. The direct purpose of relaxation training is to relax muscles, and the ultimate goal is to reduce the activity level of the whole body and achieve psychological relaxation, thus maintaining the balance and stability of the internal environment. Relaxation and finishing activities before class can make students better transition from exercise state to quiet state, and can also alleviate the adverse reaction caused by lactic acid accumulation after exercise. Therefore, relaxation activities can not only stay in the form, but also need teachers to study and explore carefully.
Second, a brief introduction to children's yoga relaxation method
Because of being in a specific age stage, the relaxation activities at the end of physical education teaching in lower grades of primary schools mostly take the form of psychological relaxation. Children's yoga is a combination of static and dynamic exercise. Children's yoga can improve children's posture, increase the flexibility of the body, and the movements are interesting, and children are willing to accept it. Children's yoga is a completely relaxing exercise, accompanied by light music, prompted by the teacher's gentle language. It can help children calm down, let them learn how to concentrate, relax and balance their emotions in quiet time, adjust their emotions, let them devote themselves to the next class with full emotions, and develop their all-round potential. Therefore, yoga activities in relaxation activities in physical education class can not only achieve relaxation effect, but also create a novel and fashionable classroom atmosphere. Here are some relaxation methods for children's yoga:
1. children's yoga breathing relaxation method
In the relaxation part of physical education class, let the students choose their most comfortable sitting position. Close your eyes gently, inhale gently through your nose and exhale gently. Emphasize that the abdomen bulges outward when inhaling and retracts inward when exhaling. This can maximize breathing and let the heart rate slowly calm down. Yoga abdominal breathing exercises can relax the body and mind, effectively relieve the fatigue of a physical education class class, eliminate psychological tension and anxiety, make you more energetic, happier and more satisfied, and have more experiences to put into the next class.
2. Children's yoga-posture relaxation method
Postural relaxation can be called muscle stretching and relaxation exercises. Accompanied by light music, with the teacher's password, the head, arms and other body parts slowly rotate and keep for a few seconds after reaching the maximum, which is the biggest difference from general stretching and relaxation. Common postures and their effects:
Pear style: supine, feet together, hands down. Inhale deeply, lift your legs, put your feet on the ground behind your head, lock your hands with your fingers, hold them in a fist shape, and hang your arms straight to the ground. Efficacy: It can adjust the whole spine, increase its strength and flexibility, massage internal organs, calm the brain, and make the brain full of freshness and vitality.
Bow posture: Lie on your stomach, holding your ankles with both hands. When inhaling, straighten your arms and pull your legs up as much as possible. Hold your head up and chest out. When exhaling, slowly descend. Efficacy: It can strengthen students' back muscles and arm muscles and improve visceral function.
3. Children's Yoga-Meditation Relaxation Method
Meditation and relaxation method is accompanied by light music. Teachers use natural, slow and soft language to relax their minds, which is to shift their attention to a leisurely and relaxed imagination space. In the relaxation part of physical education class, students can sit on the lawn or gymnastics mat. When the weather is fine and the temperature is moderate, students can also lie on the lawn, take a deep breath first, then close their eyes and relax with the teacher's language prompts.
"I am lying comfortably on the soft grass with blue sky and bright eyes. My fingers are relaxed, my eyes are relaxed ... My toes are relaxed ... "
"I feel very relaxed, relaxed, relaxed like white clouds, slowly floating up like white clouds, floating up, floating off the ground, floating in the air. I hold white clouds, like a pillow and quilt, like dreaming a beautiful dream. I feel my hands are relaxed, my hands are floating, my legs are relaxed and my feet are floating ... "
"Now let your attention follow the teacher's prompt. In front of me is a beautiful picture, blue sky, white clouds, sea and running water. Let the body relax slowly, relax the head, relax the neck, relax the arms, chest and back ... "Finally, take a deep breath for psychological suggestion: Oh! I'm relaxed. I am relaxed all over. Mind relaxation method, intangible is better than tangible.
Because children's yoga is specially designed, interesting and novel, it is deeply loved by primary school students. Therefore, using children's yoga in the relaxation activities at the end of physical education class in the lower grade of primary school can not only play a relaxing role, but also help to increase the flexibility of children's bodies and improve their personal posture. It is also helpful for children to improve their concentration and patience. While relaxing the whole body, strengthen physical fitness and shape the body.