First, it's beautiful. Second, very helpful. "Lessons rhythmic gymnastics help develop flexibility, plasticity, coordination, - comments Kristina Radikevich, master of sports in rhythmic gymnastics; champion of Russia, multiple champion of Moscow and international tournaments and an expert of the Gracia&Sport company. “They also improve posture and foot health, which has a positive effect on overall physical condition.”
Therefore, even if you don’t imagine yourself as the new Alina Kabaeva, it’s still worth a try - at least to improve your well-being, posture and figure.
How are rhythmic gymnastics trainings
Gymnastics lessons for adults are generally similar to what they do in classes in children's groups. “In training there are elements of fitness, stretching, dancing,” Kristina Radikevich explains. - So, for example, in each lesson, special exercises for the development of flexibility and stretching, for setting and correcting posture, feet, for strengthening the press, muscles of the legs and back. The training also includes mastering the elements with the ball, mace, ribbon, jumps, turns, acrobatic movements.
If you haven’t done rhythmic gymnastics before, and, in principle, you’re not very friendly with sports, you should first master all these exercises with a trainer in the gym. But several basic elements, for example, stretching, exercises for the feet, you can try to hone at home. This will help you understand if you like such workouts. In addition, even these simple exercises will be enough to improve stretching, relax the back muscles, and develop plasticity.
We asked Kristina Radikevich to compose and show us a set of rhythmic gymnastics exercises for adults.
How to build an activity
* Start your workout with a warm-up. 4-5 minutes articular gymnastics help to warm up the ligaments. Then perform 100 jumps on the rope: 50 - rotating the rope forward, 50 - rotating it back.
* Do the exercises consistently.
* Do not chase speed: there are many stretching exercises in the complex, they cannot be performed in jerks. “Try to relax and make an effort to exhale,” reminds Christina.
* Focus on your feelings. Mild muscle discomfort is acceptable, but sharp pain is not. The first - indicates that the muscles are gradually stretching, the second - may signal an injury.
* Do this program 5-6 times a week. “Regularity is very important in matters of flexibility development: the more often you do the exercises, the faster you will come to the result,” says Kristina Radikevich.
To complete the exercises of the complex, you will need a mat and a rope.
Ready to get started? Repeat after Christina.
Scrolling with a skipping rope
Get down on your knees. Place your right leg in front of you, bending it to a right angle. Place it on the toe, pressing the bent fingers to the foot. Lean your body forward, put your right hand on the heel and slowly push it forward, as it were. After 10-15 seconds, change the position of the fingers: straighten them, rest the pads on the mat and again, pushing the heel forward with your hands, stretch the foot. After 10-15 seconds, repeat everything with the other leg.
Leaning towards straight legs
Stand up straight, put your feet wider than your shoulders. Lean your body forward, touching the floor with your hands. Point your toes out to the sides. Shift 60% of your weight onto your hands. With an exhalation, slowly lower the pelvis down, slide your feet more and more to the sides. Fix in a position accessible to you. Start with 15-20 seconds, gradually bringing this time up to 3-4 minutes.
Longitudinal twine
Get down on your knees, stretch your right leg forward. Pushing the right foot forward, with each exhalation lower the pelvis lower and lower. Watch the position of the pelvis: both of his joints of the hips should be approximately at the same level. Fix in a position accessible to you for 15-20 seconds. Gradually, this time should be increased to 3-4 minutes. Do the same on the other leg.
GENERAL COMPLEX OF GYMNASTIC EXERCISES
These simple exercises are best done in the morning. They will not take you much time and will not require a lot of effort and energy. They "wake up" your muscles, prepare the body for active daily activities. So, get up early, walk to the beach and start exercising. Remember that they will bring the greatest effect if you take off your shoes before you start exercising. The feet will not feel the rigidity of the soles of tight shoes, but the pleasant warmth of soft sea sand.
EXERCISE 1
Place your feet shoulder-width apart, tilt your head first to the right, then forward, left and back. Repeat the exercise 8-10 times.
EXERCISE 2
Stand with your feet shoulder-width apart, keep your back straight, stretch your left hand forward, right back. Perform circular rotations with your hands with the body turning to the right and left side. Repeat the exercise 20-30 times.
EXERCISE 3
Starting position: legs together. Lift the right leg first and bend it at the knee, then pull the heel towards the buttocks. Stay in this position for 10-15 seconds. Do the same with your left foot.
EXERCISE 4
Try to simultaneously raise the right leg bent at the knee, bend the left arm at the elbow, swing back with the right hand. Then lift bent at the knee left leg, bend your right hand at the elbow, and swing with your left hand. Repeat the exercise 8-10 times.
EXERCISE 5
Heels together, toes slightly apart. Alternately lift up first the right and then the left leg. Try to touch your chest with your knee. Do the exercise 15-20 times. Relax and repeat the exercise again.
EXERCISE 6
Feet together, hands up high. Stand on your toes and lower yourself down. Do the exercise 15-20 times. Rest for a few seconds and repeat 15-20 more times.
EXERCISE 7
Place your feet slightly narrower than shoulder width, feet parallel to each other. Try to slowly raise and lower your heels 30-40 times while keeping your back straight. Relax and repeat the exercise again. You can complicate the exercise if you perform it while standing on one leg (right or left). Repeat each option 20 times.
EXERCISE 8
Feet shoulder-width apart, slightly bent at the knees, put your hands on your belt. Tilt your body first forward and backward, then to the right and left. In each direction, do 10-15 slopes. Relax and repeat the exercise one more time.
EXERCISE 9
Feet shoulder-width apart, slightly bent at the knees, put your hands on your shoulders. Turn your torso to the right and then to the left, keeping your feet on the floor. Perform 20-25 turns in each direction.
EXERCISE 10
Stand with your feet shoulder-width apart, raise your arms up. Bend back at the waist, stretching your arms back, immediately after this, lean forward. The back should be straight. Repeat the exercise 10-15 times.
EXERCISE 11
Put your feet together, clasp your fingers so that your palms are turned up. Tilt your torso forward and touch the floor with your palms. Then straighten up. Repeat the exercise 10-20 times.
EXERCISE 12
With your right foot, take a step-lunge forward, with both hands rest on the knee of the supporting leg, the left leg is extended. Make 10-12 springy movements. Change legs. Repeat 10-12 springy movements.
EXERCISE 13
Feet shoulder-width apart, feet parallel to each other, shoulders straightened, hands on hips. In this position, do deep squats without taking your heels off the floor. Do the exercise 15-20 times. Rest 1-2 minutes and repeat again.
You can complete this set of exercises by brisk walking or jogging.
Fast walking and just walking barefoot have a positive effect on human health, as they are more conducive to the active saturation of the body with oxygen, which is necessary for the implementation of all vital processes.
If we compare running and walking, the latter, as one of the possible means health training, is preferable to the first, since when running, the total load on the joints of the legs and spine increases. In addition, intensive walking gives a load commensurate with the load during running.
It is better to start with exercises to develop coordination of movements, mobility of the joints and spine, to strengthen the muscles of the legs.
Get rid of pain in the spine, sacral region will help the following exercises, which are also preferable to perform on the sand. You will need a large bouncy ball.
SHOULDER EXERCISE
Sit on your heels, tilt your torso forward, stretch your arms forward, place your palms on the ball. Bend your torso down with springy movements.
SPINE EXERCISE
Lie on the ball with your back, take both hands back. Slowly pull your arms forward and down (towards the ground), while keeping the ball stationary.
EXERCISE TO RELAX THE SPIN MUSCLES
Sit on the ball, spread your legs apart. Shoulders should be straightened, arms raised up. Try to lift an invisible heavy load with your hands.
EXERCISE TO STRENGTHEN THE ABDOMINAL MUSCLES
To perform this exercise correctly, you need to sit on the sand and, leaning on your hands, hold the ball with your shins and feet, while either raising it or lowering it. Repeat the exercise 10-12 times.
EXERCISE FOR THE BUTTOCKS AND HIPS
Standing on your right knee, place your left foot on the ball, and keep the hands of both hands at the foot. Gently push the ball forward with light pressure on your raised leg. Repeat the exercise for the right leg.
EXERCISE FOR PULLING THE BACK LINE OF THE THIGH
Lie on your stomach, stretch your arms forward, hold the ball between your feet. Bend your knees, while trying to reach your buttocks with your heels. For achievement maximum effect try to tighten the whole body more.
While doing the exercises, of course, you are tired, and you will need some time to rest a little, so we suggest doing the last exercise, which will help the muscles to relax properly.
Sit on the sand with your back to the ball, bend your knees. Hold the ball firmly with your hands. Then, in a sliding motion, lie on it, straightening your legs.
If you are a lover of walking barefoot on warm, soft sea sand, please accept my sincere congratulations. Such walks are not only able to deliver a lot of pleasant sensations to a person, but also bring invaluable benefits. The very feeling of hot or slightly warm sand, small sea pebbles will give pleasure, you will be pleased with the warm breeze blowing on your feet, the sun's rays gently caressing your skin will relax, but that's not all. You probably do not suspect that walking barefoot on the sea sand, a person takes a session of acupressure.
Acupressure, or, as it is also called, acupressure is a kind of synthesis of acupuncture (acupuncture) and conventional massage and is one of the constituent parts traditional Chinese medicine. Acupressure has excellent healing properties, relieves muscle tension, pain, activates the metabolic process. Thanks to acupressure, the flow of blood and nutrients to tissues and organs increases.
The acupressure method is often resorted to in cases where you need to quickly relieve any pain, for example, a headache or a slight tingling in the heart area, etc. The essence of the method is that due to the effect of the fingertips on certain biologically active points pain symptoms are relieved. In this case, you can use one single or several points at once, located in a certain order. First you need to fix a certain point with your fingertips and lightly press on it, after that you can gradually increase the pressure until you feel a slight beating at this point, resembling a tingling.
Unlike acupressure, which implies that within 1-2 minutes you can only work on one or, in extreme cases, two or three points located on your foot, when walking on sea sand, you immediately work on almost all points. .
Your feet truly deserve to be taken care of at all times, as they keep you moving. Most likely, you don’t even think about how important certain areas on the feet are for you and the body as a whole. First of all, there are a large number of nerve endings on the soles of the feet, and it is here that important energy pathways end, providing a connection with the whole body.
Ancient Chinese philosophers and healers believed that the soles of the feet are a kind of “geographical” maps of our body, since each part of the foot (its sole) is closely related to a specific internal organ. For example, the thumb is directly related to the activity of the brain (cerebellum, pituitary gland), a convex "section" of the sole, located directly under thumb- with the activity of the thyroid gland, and the space next to it, occupying the area located under the other fingers, with the activity of the lung, etc.
By acting on certain points (reflex zones), you can get rid of headaches, relieve tension, etc. Moreover, regular massage (or frequent walking barefoot on the sand) is an excellent prevention of many diseases of the musculoskeletal and cardiovascular systems, gastrointestinal tract. When pain occurs, do not rush to take pills, as even the most effective of them affect the body in both positive and negative ways. Take advantage of a special set of exercises that are performed on the sand and are based on the principles of acupressure of reflex zones.
This text is an introductory piece. From the book Respiratory gymnastics by A.N. Strelnikova author Mikhail Nikolaevich Shchetinin From the book The Complete Guide to Nursing author Elena Yurievna Khramova author From the book Treatment of prostatitis and other diseases of the prostate gland in traditional and non-traditional ways author Daria Vladimirovna Nesterova From the book Respiratory gymnastics according to Strelnikova. Paradoxically, but effective! author Oleg Igorevich Astashenko From the book Restoring Joint Health. Simple and effective treatments author Irina Stanislavovna Pigulevskaya author Natalya Olshevskaya From the book 365 golden exercises on breathing exercises author Natalya Olshevskaya From the book 365 golden breathing exercises author Natalya Olshevskaya From the book A set of exercises for spinal injuries. Exercises in the pool author author unknown From the book Slimness, Youth, Beauty. Complete Kremlin encyclopedia for women author Konstantin Medvedev From the book Best for Health from Bragg to Bolotov. The Big Guide to Modern Wellness author Andrey Mokhovoy From the book Facial Aerobics: Rejuvenating Exercises author Maria Borisovna Kanovskaya From the book Selected Exercises and Meditations by Nishi Katsuzo From the book Be healthy in our country author Pavel Valerievich Evdokimenko From the book Perfect Ass. Monthly anti-crisis program author Olga DanCOMPLEXES OF GYMNASTIC EXERCISES
The proposed complexes of gymnastic exercises are designed for various mass sports and gymnastic performances and sports holidays schoolchildren. All of them have been tested during rehearsals and performances. They are necessary to provide methodological assistance to all those involved in the preparation and holding of mass sports and gymnastic performances of schoolchildren under the program "Starts of Hopes" and other physical culture and sports holidays in schools and camps summer holiday children.
Undoubtedly, with sincere interest and creative imagination, many leaders of mass sports events can come up with their own, more spectacular and original sets of gymnastic exercises.
You can use tunes that are constantly updated and heard on radio and television.
Complex 1.
Exercises with balls for children of primary school age
Children run out onto the field and line up at their points in columns of 12 participants each. The calculation of the columns is from left to right (girls stand in odd numbers, boys stand in even numbers). In the hands of all the guys are rubber balls of medium size: the boys have red ones, the girls have blue ones.
Starting position - the main stand, the ball is below.
I. 1. Hands forward.
2. Hands up.
3. The same as on account 1.
4. Hands down.
5. Hands in front of the chest.
6. Same as on account 2.
7. Lean forward, touch the ball to the ground.
8. Straighten up, the ball on the chest.
II. 1. Squat, ball forward.
2. Straighten up, ball down.
3. Squat, ball to the chest.
4. Same as on account 2.
5. Girls: squat, ball down; boys: main stand, ball up.
6. Girls: straighten up, ball up; boys: squat, ball down.
7. Girls: squat, ball down; boys: straighten up, ball up.
8. Everyone: jump leg stance apart, ball up.
III. 1. Tilt to the left.
2. Main stand, ball up.
3. Tilt to the right.
4. Same as on account 2.
5-7. Same as for 1-3.
8. Ball down.
IV. 1. Tilt forward, put the ball.
3. Tilt forward.
4. Same as on account 2.
5. Same as on account 3.
6. Straighten up, hands on the belt.
7. Same as on count 3, but take the ball.
8. Straighten up with a jump, the ball on the chest.
V. 1. Turn (girls - to the left, boys - to the right), the ball on the chest.
2-7. Jumps to change places with a partner and return to starting position.
8. Main stand, ball up.
VI. 1. Tilt forward, touch the ball to the ground.
2. Emphasis crouching.
3. Straighten your legs.
4. Same as on account 2.
5. Boys: straighten up, ball up; girls: emphasis crouching, ball down.
6. Change position.
7. Same as on account 5.
8. Everyone: straighten up, ball down.
VII. 1. Boys: get down on your right knee; girls: ball on the chest.
2. Boys: put the ball on the left knee.
3-6. Girls: run around the boys
(clockwise).
7-8. Boys: straighten up, put your right foot, the ball is at the top; girls: turn around,
ball in front of the chest.
VIII. 1-6. Jumps to change places with a partner, return to the starting position and
turn (girls - to the right, boys - to the left).
7. Tilt forward, put the ball.
8. Straighten up, arms up.
IX. 1-6. Mahi arms folded over your head.
7-8. Lean forward and grab the ball.
Complex 2.
dance exercises for children of primary school age
After completing complex 1, the children are arranged in circles (in each circle there are 12 girls and 12 boys, who stand in pairs facing counterclockwise. Boys stand inside, girls outside the circle).
Starting position - boys and girls hold hands, hold the ball from the side-outside.
I- II. 1-15. Polka steps forward*.
16. Attach a foot, turn to face inside the circle, the ball on the chest.
Ill- IV. 1-15. Polka steps in a circle, change places 2 times.
16. Stand facing the main direction of movement, join hands again, ball from the side-outside.
V- VI. 1-7. Polka steps forward.
8. Putting a leg, turn to face inside the circle, the ball is in front in bent arms.
VII-- VIII. 1-4. Girls: perform 4 jumps in place, hitting from above with your balls on
boys balls; boys: stand still while holding the ball.
5-7. The same as on the account 1-4, but do the opposite.
8. Everyone: turn right.
IX- X. 1-14. Polka steps forward (towards partner).
15. Jump to crouch with an inward turn, put the ball.
16. Straighten up with a jump, hands on the belt.
XI. 1-6. Polka steps in place with spreading and mixing.
7-8. All perform 3 hand claps.
XII. 1. Clap your hands.
2. Clap hands with a partner (right hands).
3. The same as on account 1.
4. Clap your hands with a partner (left hands), put your hands down (girls take on skirts).
5-6. Girls: half squat on the left leg, right leg crossed behind; boys: tilt your head forward.
7. Squat, take the ball.
8. Straighten up with a turn in the main direction, the ball to the chest.
Complex 3.
Exercises with flowers (paper, foam) for children of primary school age
The construction of schoolchildren before performing exercises is in an open formation. The interval and distance between the participants is 2 m. The arrangement of girls and boys is the same as in complex 2.
Starting position - main stance, flowers below, in both hands.
I. 1. Hands to the sides.
2. Rise on toes, hands up.
3. Get down on the whole foot, arms to the sides.
4. Hands down.
5-7. Same as for 1-3.
8. Hands to the shoulders.
II. 1. Squat on toes (knees apart), arms to the sides.
2. Straighten up, hands to the shoulders. 3-4. Same as for 1-2.
5. Tilt to the right, arms to the sides.
6. Same as on account 2.
7. Tilt to the left, arms to the sides.
8. Straighten up, hands in front of the chest.
III. 1. Half-squat with a half-tilt forward, left hand forward, right hand back.
2-7. Springy semi-squats for each count, changing the position of the hands.
8. Straighten up, hands to the shoulders.
IV. 1. Turn left, arms to the sides.
2. Return to the starting position.
4. Same as on account 2.
5. Turn (boys - to the left, girls - to the right) facing each other.
6. Same as on account 2.
7. Turn (boys - to the right, girls - to the left) facing each other.
8. Same as on account 2.
V. 1-3. Boys: take three steps forward (starting with the left foot).
5. Everyone: connect the flowers together.
6. Hands to the sides.
7. Join hands together.
8. Girls: squat on left knee, holding flowers in left hand, right hand above head;
boys: holding flowers in the right hand, take the girl's right hand with the left.
VI. 1-7. Boys: Starting with the left foot, run around the girls (counterclockwise).
8. Girls: straighten up.
VII. 1. Girls: squat; boys: stand still. 2. Girls: straighten up; boys: squat.
3-7. Change of positions.
8. Boys: stand up straight and take the girls by the hands.
VIII. 1-4. Take small incremental steps to circle counterclockwise.
5-6. Turn (boys - to the right, girls - to the left).
7. Raise the flowers up (girls - in the right hand, boys - in the left).
8. Half tilt with half squat (girls - left leg crosswise - behind, boys - right).
IX. 1-6. Straighten up, wave flowers over your head. 7-8. Return to starting position.
Complex 4.
Flag exercises for elementary school children
Before leaving, the students are built in open (2 m) columns (in odd columns - girls, in even columns - boys). In each hand, participants hold a flag measuring 30 X 40 cm (girls - white, boys - red). With the beginning of the musical accompaniment, the first line of participants runs out to their points. Behind her, after 4 counts, the second line runs out, etc. (interval output). Starting position - emphasis crouching. After the musical phrase, the guys get up and begin to perform a set of exercises.
I. 1. Hands forward.
2. Hands up.
3. The same as on account 1.
4. Hands down.
5. Left hand to the side, look at the left hand.
6. Right hand to the side, look at the right hand.
7. Left hand behind the head, look ahead.
8. Right hand behind the head.
II. 1. Left hand up-out, look up.
2. Right hand up and out.
3. Arms crossed over head (left forward right).
4. Hands to the sides, down, crouching emphasis, lower your head.
5. Raise your head, bend your arms to the sides.
6. Same as on account 4.
7. Raise your head, hands forward.
III. 1. Turn the body to the left, lunge to the left, right hand forward, left back.
2. Turn the torso to the right, arms to the sides.
3. The same as on account 1, but in the other direction.
5. Left foot to the side on the toe, tilt to the left; right half-bent arm up,
left half bent at the bottom.
8. Attach the left leg, arms up.
IV. 1. Circle with the left hand inward.
2. Circle with right hand inward.
3. Squat, arms to the sides.
4. Straighten up, arms up.
5. Arcs outward arms to the side-down, half-squat with a half-tilt forward, knees apart,
hands back-down (palms up) - “swimmer start”.
7. Circle with both hands inward.
8. Lower your arms through the sides down, the main stance.
v. 1. Girls: squat, arms to the sides, head down; boys: arms through sides
up-out, look up.
2. Girls: the starting position is the same as at the expense of 1 for boys; boys: same as for
1 for girls.
3. The same as on account 1.
4. Jump stand legs apart, arms down.
5. Lunge to the left, arms forward.
6. Attach the left leg, hands down.
7. The same as at the expense of 5, but in the other direction.
8. Same as for 6.
VI. 1. Arc down, left hand to the right.
2. Hands to the sides.
3. Arc down, right hand to the left.
4. Same as on account 2.
5. Tilt forward, arms forward.
6. Straighten up, hands down.
7. Tilt back, arms to the sides.
8. Straighten up, hands down.
VII. 1. Hands on the belt.
2. Half squat.
3. Leap turn left around.
4. Hands to the sides.
5. Hands on the belt.
6. Same as on account 2.
7. Same as on account 3.
8. Hands to the sides.
VIII. 1. Left foot to the side on the toe, arms up.
2. Main stand.
4. Jump stop crouching.
5. Straighten up, arms to the sides.
6. Tilt forward, arms forward.
7. Straighten up, arms up.
8. Hands through the sides down.
Complex 5.
Exercises without subjects for children of primary school age
A set of exercises can be performed on sports ground in the pioneer camp. Interval and distance
III. 1. Tilt back, arms to the sides, palms up.
2-3. Spring forward bends, arms forward.
4. Straighten up, hands on the belt.
5. Hands to the sides.
6. Hands up.
7. Hands forward.
8. Hands on the belt.
IV. 1-8. Boys and girls: imitation of jumping rope in place.
The complex is repeated 2 times.
Complex 6.
Pennant exercises for girls of middle school age
After leaving and stopping at the markings, the interval and distance between the participants is 2 m.
Starting position - crouching emphasis, pennants in front of you, lower your head.
I. 1. Rise on toes, arms to the sides.
2. Get down, hands down.
3. Rise on toes, arms through the sides up.
4. Get down, arms through the sides down.
5. Tilt forward, arms to the sides.
6. Straighten up, arms up.
7. Rise on toes, arms up and out.
8. Same as on account 4.
II. 1-2. Circle hands to the right.
3-4. Circle hands to the left.
5. Jump stand legs apart, arms to the sides.
6. Bending forward, half-bent arms forward-cross (right in front of left).
7-8. Straighten up, arching your arms down.
III.
3-4. The same as on the account 1-2, but with the other hand. 5-6. Large circle with both hands inward.
7. Small circle with both hands inward.
8. Jump main stance.
IV.
3. Hands to the sides.
4. Hands up-cross (left forward right).
5. Same as on account 3.
6. The same as on account 4, changing the position of the hands.
7. Hands to the sides.
8. Same as on account 3.
v. 1-2. Smooth circle with hands to the right.
3-4. Smooth circle with hands to the left; rising on toes, hands to the sides
5-8. 270° left stepping turn, arms down.
VI. 1. Circle right hand back.
2. The same as on count 1, but with the other hand.
4. Round semi-squat with half forward tilt, up and forward pennants.
5-6. Wave-like movement of the torso forward, arches downwards arms upwards.
7-8. The same as on the account 5-6, but arms to the sides.
VII. 1-4. Rising on toes, turn by stepping to the right by 360 °, arching the arms downwards upwards.
5-8. Four large consecutive circles of hands in the lateral plane (starting from the left),
hands up.
VIII. 1. Turn right, arms to the sides.
2. Attaching the left leg, semi-squat, arms down.
3-4. Rising on toes, arms outward arcs up.
5-7. Cross movements with pennants at the top.
8. Descending, arching outward arms down.
Complex 7.
Pennant exercises for girls of senior school age
After the exit, the participants are located in a chess formation. Interval and distance - 4 m.
Starting position - the main stand, pennants up and out.
I. 1-2. Facial circle with right hand inward.
3-4. The same as on the account 1-2, but with the other hand.
5-6. Small circle with both hands inside.
7-8. Large circle with both hands inward, hands up.
II. 1. Arc outward right hand down.
2. The same as on count 1, but with the other hand.
3. Pennants to the sides.
4. Pennants up crosswise.
5. Same as on account 3.
6 - 7. The same as for the account 4-5.
8. Pennants down.
III. 1 - 2. Two side steps to the right (1st numbers - to the right, 2nd numbers - to the left) and two circles with hands
right; stand on the right leg, left to the side on the toe, pennants to the side-up.
3 - 4 Same as for 1-2, but pennants to the left.
5 - 8 The same as at the expense of 1-4, but in the other direction.
IV. 1. Waving pennants to the sides.
2. Stand on the left knee, pennants back.
3. Straighten up, pennants up.
4. Pennants to the sides.
5 - 8. The same from the other leg, pennants forward.
V. 1. Circle right hand back.
2. The same as on count 1, but with the other hand.
3. The same as on account 1, but with two hands.
4. Pennants up.
5 - 8. 360° stepping turn.
VI. 1. Step right foot forward into a right stance, left back; circle pennants back.
2. Step left foot back, pennants to the sides.
3. Same as on count 1, but with the other foot.
4. Attach the right foot, pennants up.
5. Half squat on the right leg, left forward on the toe; right pennant forward, left - back.
7 - 8. The same as at the expense of 5-6, changing the position of the legs.
VII. 1 - 6. Successive great circles in the lateral plane.
7 - 8. Turn right into a leg stance apart, pennants to the sides.
VIII. 1 Lunge to the right, arc upward pennant to the right.
2. Straightening up, the pennant arced upwards to the left.
3 - 4. The same as on the account 1-2, but in the other direction.
5 - 7. Three large circles with both hands.
8. Putting the right foot, pennants up and out.
Complex 8.
Applied floor exercises (TRP) for children of middle school age
Interval and distance - 2 m.
I. 1. Bend your arms to the sides.
2. Hands up and out.
3. The same as on account 1.
4. Hands through the sides down.
6. Straighten up, main stance.
7. Same as on account 5.
8. Straighten up, hands down.
II. 1. Tilt forward, touch the feet with your hands (legs are straight).
2. Take the “barbell” on the chest (squat, bend your arms forward, fingers clenched into fists).
3. Straighten up.
4. Push the “barbell” (arms up, fingers clenched into fists).
5. "Pull up" (rise on toes, bend your arms forward, fingers clenched into fists).
6. Hands up (palms forward).
7. Turn to the left, arms through the sides down.
8. Attach the right foot, left hand forward, right hand back - "skier's stance"
(half squat with half tilt forward).
III. 1-3. "Walking on skis" (three springy squats, changing the position of the hands for each count).
4. Hands behind the back - “skater landing” (half squat with half nakdon forward).
5. Left foot on the toe.
6. Attach the left foot.
8. "Swimmer start".
IV. 1-2. Straighten up, arms up.
3-5. Imitation of swimming: 3 circles with hands down (starting from the right).
6. Emphasis standing.
7. Emphasis crouching.
8. Emphasis lying.
v. 1. Bend your arms.
2. Straighten.
3-4. Same as for 1-2.
5-6. Emphasis lying on the hips.
7-8. Emphasis lying bent over ("house").
VI. 1-2. Emphasis lying on the hips.
3. Emphasis crouching.
4. Jump turn to the right into a leg stance apart, arms to the sides.
5. Starting position for the "push shot" (oblique lunge to the right, left hand to the side,
right behind the head).
6. "Push the core" (with a turn to the left, straighten the right leg, arms forward and upward).
7. With a turn to the right, an oblique lunge to the right, arms to the sides (right arc to the left).
8. "Throwing a grenade" (straightening the right leg, with a turn to the left, stand on the left leg,
right back on the toe, hands forward-up (palms forward).
VII. 1. With a turn to the right, stand the legs apart, arms to the sides (right arch downwards).
2. Arcs downward hands down; join the palms (clap), hands up.
3. Tilt forward.
4. Straighten up, arms up (join palms).
5. Same as on account 3.
6. Straighten up, arching outward arms to the sides.
7. Jump stop crouching.
VIII. 1. Jump leg stance apart, arms through the sides up.
2. Jump the main stance, hands through the sides down (clap the palms on the hips).
3-4. Same as for 1-2.
5-7. Starting with the left foot, take 3 steps in place (with a high hand signal).
Complex 9.
Hoop exercises for middle school girls
Before performing the exercises, the participants run out to the markings to the sounds of the polka.
The interval and distance between them is 4 m.
I. 1-2. Bending, rise on your toes, hoop up.
3. Half squat, hoop forward.
4. Straighten up, hoop up.
5. Bending legs, half tilt to the left.
6. Same as on account 4.
7. The same as at the expense of 5, but in the other direction.
8. Same as on account 4.
II. 1-4. Turn left 360°.
5. Half squat, chest hoop.
6. Straighten up, hoop up. 7-8. Same as for 5-6.
III. 1. Left foot to the side on the toe, tilt to the left.
2. Attach a leg, main stand, hoop up.
3. The same as on account 1, but in the other direction.
4. The same as on count 2, but the hoop is down.
5-6. Squat, knee hoop vertically, lower your head.
7-8. Straighten up, hoop on the chest.
IV. 1-2. Rise on toes, hoop up horizontally.
3-4. Oscillatory movements of the edges of the hoop up and down.
5. Squat in the hoop, put it on the ground.
6. Straighten up, arms up.
7. Hands up and out.
8. Squat, take a hoop.
V. 1-2. Straighten up, hoop up.
3. Hoop on the chest.
4-6. Three jumps in place on both legs (with the rotation of the hoop for each jump) - "rope".
7. Climb on toes, hoop up.
8. Squat, hoop down; touch the ground with the far edge of the hoop, tilt your head forward.
VI. 1-2. Hoop on your knees vertically, raise your head. 3-4. Straighten up, hoop up.
5-8. Rising on toes, stepping turn to the right by 360 °.
VII. 1. Left foot to the side on the toe, hoop on the chest.
2. Lunge to the left, hoop up.
3. Straighten the left leg (push), hoop on the chest.
VIII. 1. Bending legs, half tilt to the left.
2. Straighten up, hoop up.
3. The same as on account 1, but in the other direction.
4. Same as on account 2.
5-6. Half squat with half tilt forward, tilt your head forward.
7-8. Straighten up, hoop up horizontally. Oscillatory movements of the edges of the hoop up and down.
Complex 10.
Hoop exercises for high school girls
Participants are located in an open formation. Interval and distance - 2 m.
Ordinal calculation of columns - from left to right.
Starting position - main stand, hoop down.
I. 1. Hoop on the chest.
2. Hoop up.
3. Left foot to the side on the toe, hoop on the chest.
4. Attach a leg, hoop up.
5-6. The same as on the account 3-4, but with the other foot.
7. Rise on toes (heels together).
8. Squat, hoop down and forward, lower your head.
II. 1. Straighten up, left leg to the side on the toe, hoop up.
2-3. Two springy slopes to the left.
4. Attach a leg, semi-squat, hoop down and forward.
6-7. The same as at the expense of 2-3, but in the other direction. 8. Attach the right foot, hoop
up horizontally.
III. 1. Squat, put a hoop.
2. Straighten up, arms to the sides.
3. Hands behind the head.
4. Bend over.
5. Hands up-out (palms out).
6. Hands on the belt.
7. Squat, take a hoop.
8. Straighten up, hoop up.
IV. 1. Lower the top edge of the hoop onto your back.
2. Bend over.
3. Hoop up.
4. Hoop on the chest.
5. Half squat, hoop to the left.
6. Straighten up, hoop on the chest.
7. Half squat, hoop to the right.
8. Straighten up, hoop up.
V. 1. Step to the left, leg stance apart, hoop down.
2. Lunge to the left, hoop up and to the left.
3. Straighten your left leg (push), hoop down.
4. Put your left foot, hoop up.
5-8. The same as at the expense of 1-4, but in the other direction.
VI. 1. Turn inside (odd columns - to the left, even columns - to the right), hoop on the chest.
2. Attach a leg (odd - right, even - left), hoop up.
3. Squat, put the hoop (without letting go), tilt your head forward.
4. Straighten up with a turn (odd - to the right, even - to the left) into a leg stance apart,
hoop up.
5-6. With a turn (odd - to the right, even - to the left) sit down, put the hoop (without releasing
7. The same as on account 4, but with a turn in the other direction.
8. Same as on count 2, but hoop down.
VII. 1. Turn (odd - to the right, even - to the left), hoop on the chest.
2. Attach a leg (odd - left, even - right), hoop up.
3. Round semi-squat, hoop forward and down vertically (lower edge on the ground).
4. Straighten up, hoop up.
5-7. Three jumps in place on both legs (with the rotation of the hoop for each jump) - "rope".
8. Hoop up.
VIII. 1-4. Stepping turn (odd - to the right, even - to the left) by 270 °, facing
main direction, hoop up horizontally; oscillatory movements of the hoop
up down.
5. Half squat in a hoop (hoop at waist level).
6. Straightening up, toss the hoop up (horizontally).
7. Catch the hoop.
8. Fast oscillatory movements of the hoop up and down. Reorganization in ranks.
Exercises in closed lines Starting position - a hoop below in the right hand.
I. 1. Turn the hoop to the left.
2. Squat.
3. Take the hoop from below with your left hand.
4. Take your right hand and the neighboring (right) hoops.
5. Straighten up with a turn to the right, the hoop up horizontally.
6. Right turn squat, hoop down.
7-8. The same as at the expense of 5-6, but in the other direction.
II. 1-2. Sequential wave-like raising of the flanks of the ranks: rise in four
(1-4th) participants standing on both flanks.
3-4. The same as on the account 1-2, but the next four (5th-8th) participants stand up, and
the previous ones raise the hoop up.
5-6. The same as on the account 1-2, but the next four (9-12th) participants get up,
and the previous ones squat (1-4th) and lift the hoop up (5-8th).
7-8. Continuation of the "wave"; all: squat, hoop in front of you.
III. 1-2. Odd ranks: straighten up, hoop up.
3-4. Odd ranks: squat, hoop up; even numbers: straighten up.
5-6. Same as for 1-2.
7-8. The same as for the account 3-4 (squat with your back to the stands).
IV. 1-2. Straighten up with a turn to the left in a circle (8th and 7th lines).
3-4. The same as for the account 1-2, but for the 6-5th rank.
5-6. The same as for the account 1-2, but for the 4-3rd rank.
7-8. The same as for the account 1-2; everyone: sit down facing the stands.
V. 1-2. Everyone: straighten up with a turn to the right, hoop down.
3-4. Everyone: right twist squat, hoop down.
5. Everyone: straighten up, hoop up.
6. Everyone: squat, hoop down.
7. Same as on account 5.
8. Everyone: straighten up, hoop in front of you. Rebuilding in a circle.
Exercises in circles Starting position - squat facing inside the circle. The grip of the hoop is the same as for the exercise in closed ranks.
I. 1. Straighten up with a turn to the right, the hoop up horizontally.
2. Right turn squat, hoop down.
3. The same as on account 1, but in the other direction.
4. The same as on account 2, but in the other direction. 5-6. Same as for 1-2.
7. Straighten up, hoop in front of you.
8. Squat, hoop down.
II. 1-2. The left (in relation to the stands) half of the circle straighten up.
3-4. Sit down on the left half, straighten up on the right.
5-6. Same as for 1-2.
7-8. The same as at the expense of 3-4, everyone: crouching emphasis.
III. 1-8. Consistent, undulating straightening and squatting in circles;
hoop in front of you and up.
IV. 1-8. Continuation of wave-like movements in circles. Restructuring for care.
Complex 11.
Interval and distance - 2 m.
Starting position - main stance.
I. 1. Hands to the sides.
2. Hands to the shoulders.
3. Hands up (palms out).
4. Hands through the sides down.
5. Half squat, arms forward.
6. Straighten up, arching your arms down through the sides up (palms forward).
7. Tilt forward.
8. Emphasis crouched.-
II. 1. Straighten up, left leg to the side on the toe, arms through the sides up.
2. Attaching a leg, emphasis crouching, arms through the sides down.
3. Same as on count 1, but with the other foot.
4. Attach the right leg, arms to the sides.
5. Bend the left hand behind the head, look at the right hand.
6. The same as on account 5, changing the position of the hands.
7. Hands to the sides.
8. Hands up.
III. 1. Squat knees apart, arms down to the sides (palms back), lower your head.
2. Raise your head, turn your hands palms forward.
3. The same as on account 1.
4. Jump stand legs apart, arms to the sides.
5. Tilt to the left, hands on the belt.
7. The same as at the expense of 5, but in the other direction.
8. Straighten up.
IV. 1. Turn the body to the left, hands on the belt.
2. Turn the torso to the right, stand the legs apart, arms to the sides.
3. The same as on account 1, but in the other direction.
4. The same as on account 2, but in the other direction.
5. Lunge to the left, arms down-cross (left before right), head down.
6. Stand legs apart, arms to the sides.
8. Same as for 6.
V. 1. Jump with turn to the left, main stance.
2. Emphasis crouching.
3. Emphasis lying.
4. Emphasis lying on the hips. 5-6. Emphasis while standing bent over.
7. Same as on account 2.
8. Straighten up, main stance.
VI. 1. Jump right turn.
2. Emphasis crouching.
3. Emphasis lying legs apart.
4. Same as on account 2.
5. Emphasis standing.
6. Straighten up, hands through the sides up (palms forward).
7. Hands on the belt.
8. Same as on account 2.
VII. 1. Jump leg stance apart, arms to the sides.
2. Hands through the sides up (palms forward).
3. Tilt forward, touch the ankle joints with your palms.
4. Straighten up, hands on the belt.
5. Squat, knees apart, arms to the sides.
6. Same as on account 4.
7. Tilt forward.
8. Jump main stance.
VIII. 1. Jump leg stance apart, arms up.
2. Jump main stance.
3. The same as on account 1, but arms to the sides.
4. Same as on account 2.
7. Starting with the left foot, 3 steps in place.
8. Attach the right foot, the main stance.
Complex 12.
Charging-type exercises for middle school children
Interval and distance - 3 m.
Starting position - main stance.
I. 1. Hands to the sides.
2. Bend your arms to the sides, fingers clenched into fists.
3. Hands up, look at the hands.
4. Hands through the sides down.
5. Left foot to the side on the toe, left hand to the side, look at the hand.
6. Put your foot down, lower your hand.
7. The same as at the expense of 5, but in the other direction.
8. Same as for 6.
II. 1. Boys: arms up and out (palms out), girls: emphasis crouching.
2. Boys and girls: change starting position.
3. The same as on account 1.
4. Girls: straighten up, arms up and out.
5. Tilt forward.
6. Half squat, arms to the sides.
7. Straighten up, arms up.
8. Hands through the sides down.
III. 1. Leaning forward, bending over, arms to the sides.
2. Straighten up, hands on the belt.
3. Tilt back, arms to the sides (palms up).
4. Same as on count 2, but hands down.
5. Left foot to the side on the toe, hands through the sides up.
6. Attach a leg, hands down.
7. The same as on the count of 5, but with the other foot.
8. Attach a leg, arms through the sides down, crouching emphasis.
IV. 1. Straighten up, left leg back on the toe.
3. Same as on count 1, but with the other foot.
4. Emphasis crouching.
5. Left foot to the side on the toe, look straight ahead.
6. Attach a leg, lower your head.
7. The same as on the count of 5, but with the other foot.
8. Emphasis crouching, lower your head.
V. 1. Straighten up, main stance.
2. Jump leg stance apart, arms to the sides.
3. Turn the torso to the left, lunge with the left foot, arms forward (right arch downwards).
4. Same as on account 2.
6. Same as on account 2.
7. Jump main stance, arms to the sides.
8. Hands down.
VI. 1. Emphasis crouching.
2. Straighten up, hands on the belt.
3. Swing left leg to the side, arms up.
4. Put your foot, hands on the belt.
6. Same as on count 4, but hands down.
7. Hands to the sides.
8. Same as on account 1.
VI I. 1. Jump leg stand apart.
2. Hands to the sides.
3. Squat, arms to the sides.
4. Straighten up, hands on the belt.
5. Tilt forward.
6. Half squat, arms forward.
7. Same as on account 4.
8. Jump legs together, hands down.
VI II. 1. Step left in place, left hand to shoulder.
2. Same as on count 1, but with the other leg and arm.
3. Step left in place, left hand up-
4. Same as on count 3, but with the other leg and arm.
7. Three claps above your head (arms bent).
Complex 13.
Charging-type exercises for middle school children
Interval and distance - 2 m
Starting position - main stance.
I. 1. Hands to the shoulders.
2. Hands up and out.
3. The same as on account 1.
4. Hands through the sides down.
5. Squat knees apart, arms to the sides.
6. Main rack.
7. Same as on account 5.
8. Same as for 6.
II. 1. Tilt to the left, left hand on the belt, right up.
2. Main stand.
3. The same as on account 1, but in the other direction, changing the position of the hands.
4. Same as on account 2.
5. Tilt forward, touch the ankle joints with your fingers (palms are connected).
6. Straighten up, main stance.
7. Same as on account 5.
8. Same as for 6.
III. 1. Emphasis crouching.
2. Emphasis lying.
3. Bend your arms.
4. Straighten your arms.
5. Same as on account 3.
6. Same as on account 4.
7. Emphasis crouching on the left leg, right to the side on the toe.
8. Turn right into the seat.
IV. 1-2. Emphasis lying behind.
5--6. Same as for 1-2.
7--8. Same as for 3-4.
V. 1. Bend your legs.
2. Straighten your legs.
3-6. Same as for count 1-
7--8. Turn to the left, emphasis lying on the hips.
VI. 1-2. Emphasis lying bent over ("house").
3-4. Emphasis lying on the hips.
5-6. Same as for 1-2.
7. Emphasis lying.
8. Emphasis crouching.
VII. 1. Jump (with a turn to the right) stand legs apart, arms to the sides.
2. Arcs downwards hands up (clap hands together).
3. Tilt forward.
4. Straighten up, palms are connected.
5. Same as on account 3.
6. Straighten up with a jump, arms up, palms connected.
7. "Swimmer start".
8. Straighten up, arms up (palms forward).
VIII. 1. Swing your right foot forward, touch your lower leg with your hands.
2. Return to and. P.
3. Same as on count 1, but with the other foot.
4. Same as on account 2.
5. "Swimmer start".
6. Emphasis crouching.
7. Straighten up, arms through the sides up, clap your hands over your head.
8. Hands through the sides down, the main stand.
Complex 14.
Exit to the markup - drill step under the march, a stick to the right shoulder.
Starting position - main stance, stick at the bottom.
I. 1. Stick forward.
2. Stick down.
3. Stick up.
4. Same as on account 2.
5. Squat knees apart, stick up.
6. Unbending your legs, leaning forward, touch the ground with a stick.
7. Half squat, stick on the chest.
8. Straighten up, stick up.
II. 1. Left foot to the side on the toe.
2. Lunge to the left, stick on the head to the left, look to the left.
3. Stand on the right foot, left to the side on the toe, stick up.
4. Attach the left foot.
5. Same as on count 1, but with the other foot.
6. The same as on account 2, but in the other direction.
7. Same as on count 3, but with the other foot.
8. Same as on account 4.
III. 1. Half-squat knees apart, stick on the chest (left end up).
2. Straighten up, stick up horizontally.
3. The same as on account 1, but the stick with the other end up.
4. Same as on account 2.
5. Turning the torso to the left, stick on the chest (grip at shoulder width).
6. Same as on account 4.
7. The same as at the expense of 5, but in the other direction.
8. Hands up.
IV. 1. Bend the left leg forward, arms down; touch the knee of the left leg with a stick.
2. Put your left foot, stick up.
3. Same as on count 1, but with the other foot.
4. Same as on account 2:
5. Stick for the head.
6-7. Two springy forward bends, bending over.
8. Jump stand legs apart, stick up.
V. 1. Lunge to the left, stick on the head to the right.
2. Extending the left leg, stand legs apart, stick up.
3. The same as on account 1, but in the other direction.
4. Same as on account 2.
5. Tilt forward, put the stick.
6. Straighten up, arms to the sides.
7. Tilt forward, take a stick (grip shoulder width apart).
8. Jump straighten up, main stance, stick up.
VI. 1. Emphasis crouching, put a stick.
2. Emphasis lying on the hips.
3. Emphasis crouching, take a stick.
4. Straighten up, stick up.
5. Half-squat, knees apart, stick behind the head.
6. Tilt forward.
7. Sit on your heels, stick on your chest.
8. Sit on your knees, stick up.
VII. 1. Sit on your heels, leaning forward.
2. The same as on account 1 (indicate).
3. Stand on your knees, stick up.
4. Stick down.
5. Left foot to the side on the toe, stick up.
6. Put your foot, stick down.
7. The same as on the count of 5, but with the other foot.
8. Same as for 6.
VIII. 1. Stand on the right knee, left leg bent forward, stick on the chest.
2. Straighten up, putting your right foot.
3. Step left foot back, stick up.
4. Put a foot, a stick on the chest.
5. Jump stand legs apart, stick up.
6. Jump main stance, stick down.
7. Stick to the right shoulder, keeping a grip with the left hand.
8. Left hand through side down, main stance.
Complex 15.
Exercises with gymnastic sticks for boys of middle school age
Interval and distance between participants - 2 m. Gymnastic sticks painted red. Starting position - main stance, stick at the bottom.
I. 1. Rising on toes, stick forward.
2. Stick up.
3. Stick forward.
4. Stick on the chest.
5. Turn the body to the right, stick forward vertically (left hand on top).
6. Turn the body to the left, stick to the chest.
7. The same as at the expense of 5, but in the other direction, changing the position of the hands.
8. Turn the torso to the right, leaving the right leg, stand the legs apart, stick down.
II. 1. Stick on the chest.
3. Stick forward.
4. The same as on account 1.
5. With the torso turned to the right, stick forward vertically (left hand on top).
6. With the turn of the body to the left, a stick on the chest.
7. The same as on account 5, but in the other direction, changing the position of the hands.
8. With a turn of the torso to the right, leaving the right leg, stand the legs apart, stick down.
III. 1. Stick on the chest.
2. Putting the right foot, stick up.
3. Swing your right foot forward, stick forward.
4. Same as on account 2.
5. Same as on count 3, but with the other foot.
6. Same as on account 2.
7. Half squat, stick forward.
8. Straighten up, main stance, stick up.
IV. 1. Stick to the shoulder to the left.
2. Stick to the shoulder to the right.
3. Swing the right leg to the side, stick to the shoulder to the left.
4. Putting the right foot, stick to the shoulder to the right.
5. Same as on account 1.
6. Same as on count 3, but with the other foot.
7. Putting the left foot, the stick is arched downwards upwards.
8. Stick on the chest.
V. 1. Tilt forward, put the stick at your feet.
2. Straighten up, "hands up and out.
3. Bend your arms to the sides (fingers clenched into fists).
4. Hands up and out.
5. Circle with arms out.
6. Arcs outward arms down, clap palms on the hips.
7. Arcs outward arms up, clap above your head.
8. Squat, arms down with arches outward, lower your head.
VI. 1. Raise your head.
2. Emphasis lying.
3. Emphasis lying on the hips, legs apart.
4. Same as on account 2.
5. Emphasis lying, legs apart.
6. Same as on account 2.
7. Emphasis crouching, take a stick.
8. Straighten up, stick down.
VII. 1 -2. Turn (the first numbers - to the right, the second - to the left).
3-4. Step forward with the left (right) foot.
5-6. Turn in the main direction (toward the audience).
7. Emphasis crouching, lower your head.
8. Raise your head.
VIII. 1. Right foot to the side on the toe.
2. Attach a leg, crouching emphasis.
3. Same as on count 1, but with the other foot.
4. Same as on account 2. 5-6. Climbing up on your toes, stick up.
7. Stick on the chest.
8. Stick down.
IX. 1. Stick forward.
2. Stick up.
3. Stick to the right shoulder.
4. Arc outward left hand down.
5-7. Three steps in place, starting with the left foot.
8. Attach the right foot.
Complex 16.
Interval and distance - 2 m.
Starting position - main stance.
I. 1. Hands forward.
2. Hands in front of the chest.
3. Hands up.
4. Arcs outward arms down.
5. Left hand to the side, turn your head to the left.
7. Squat, arms down to the sides, palms back.
8. Lower your head.
II. 1. Raise your head, palms forward.
2. Lower your head, palms back.
3. The same as on account 1.
4. Emphasis crouching, lower your head.
5. Straighten up, hands in front of the chest.
6. Hands up-out, look straight ahead.
7. Arcs inside the arms to the sides.
8. Jump stand legs apart, hands on the belt.
III. 1. Turning the body to the left lunge with the left foot.
2. Stand legs apart, hands on the belt.
3. The same as on account 1, but in the other direction.
4. The same as on count 2, but arms to the sides.
5. Squat on the left leg, hands in front of the chest.
6. Same as on account 4.
7. Same as for 5, not with the other foot.
8. Stand legs apart, arches downwards arms upwards.
IV. 1. Leap stop crouching, lower your head.
2. Straighten up with a jump, hands on the belt.
3. Swing the left foot to the side, arms to the sides (look at the left hand).
4. Attach a leg, hands down.
5. The same as on account 3, but in the other direction.
6. Put the right leg, hands on the belt.
7. Hands to the sides.
8. Hands through the sides up.
V. 1. Emphasis crouching, arches forward arms down.
2. Straighten up, left leg back on the toe, arms up and out (palms forward).
3. Emphasis crouching.
4. Straighten up. Same as on count 2, but with the other foot.
5. "Swimmer start".
6. Hands forward.
7. Straightening, arms up and out (palms out).
8. Hands to the sides.
VI . 1. Circle with the left hand down.
2. Circle with the right hand down.
3. Squat, hands down to the sides, head down.
4. Turn your palms forward, raise your head.
5. Hands forward.
6. Straighten up, arching your arms down to the sides.
7. Bend your arms to the sides (fingers clenched into fists).
8. Hands up.
VII. 1. Tilt forward.
2. Straighten up, hands on the belt.
3. Tilt back.
4. Half squat, arms to the sides.
5. Leap turn to the left in a circle in a leg stance apart, hands on the belt.
6. Jump stop crouching.
7. The same as on the count of 5, but arms to the sides.
8. Hands on the belt.
VIII. 1. Jump half-squat on the left leg, right forward on the toe, arms to the side-down (palms up), look to the left.
2. Straighten up with a jump and rise on your toes, hands on your belt.
3. The same as on account 1, changing the position of the legs.
4. The same as on account 1.
5. Jump leg stance apart, arms forward.
6. Jump main stance, arms to the sides.
7. The same as on the count of 5, but clap your hands over your head.
8. Jump main stance.
Complex 17.
Charging-type exercises for children of primary and secondary school age
Interval and distance between participants - 2 m.
Starting position - main stance.
I. 1. Hands forward "
2. Hands up.
3. Hands in front of the chest.
4. Hands down.
5. Right hand to the side.
6. Left hand to the side.
7. Half squat, clap above your head (arms straight).
8. Straighten up, arms to the sides.
II. 1. Lunge to the right, arms forward.
2. With a push, unbending the right leg, put it to the left, arms to the sides.
3. The same as on account 1, but in the other direction.
4. Same as on account 2.
5. Right hand forward.
6. Left hand forward.
7. Jump leg stance apart, arms to the sides.
8. Arcs down the arms in front of the chest.
III. 1. Turn the body to the right, hands on the belt.
2. Turn the body to the left, arms in front of the chest.
3. The same as on account 1, but in the other direction.
4. The same as on account 2, but in the other direction.
5. Jump main stance, arms to the sides.
6. Squat, hands forward.
7. Straighten up, arms to the sides.
8. Hands up.
IV. 1. Lunge to the right, left hand behind the head, right to the side.
2. Attach the right foot, arms up.
3. The same as on account 2, but in the other direction, changing the position of the hands.
4. Attach the left tourniquet, hands up and out.
5. Squat, arms down to the sides.
6. Straighten up, arms up and out.
7. Tilt forward.
8. Straighten up, hands on the belt.
V. 1-2. Rising on toes, arms outward with arcs up, palms together. 3-4. Dropping on the whole foot, hands on the belt.
5. Hands to the sides.
6. Half squat, knees together, clapping palms on thighs.
7. Straighten up, hands on the belt.
8. Jump leg stance apart, arms to the sides.
VI. 1. Turning the torso to the right, lunge with the right foot, hands forward (the left arc downwards).
2. Turn the torso to the left, arms to the sides (left with an arc downwards).
3. The same as on account 1, but in the other direction, changing the position of the hands.
4. The same as on account 2, but in the other direction, changing the position of the hands.
5. Jump stop crouching.
6. Emphasis lying on the hips.
7. Same as on count 6, legs apart.
8. Emphasis crouching.
VII. 1. Right foot to the side on the toe, arms forward.
2. Attach a leg, hands down, crouching emphasis.
3. Same as on count 1, but with the other foot.
4. Same as on account 2.
5. Straighten up, arms up and out.
6. Half-squat with a half-tilt forward, hands behind the head.
7. Straighten up, arms up and out.
8. Hands down.
VIII. 1-3. Three steps in place, starting with the left foot.
4. Attach the right leg, arms to the sides.
5. Hands through the sides up, clap your hands over your head.
6. Hands through the sides down, clap the palms on the hips.
7. Same as on account 5.
8. Same as on count 6, main stance.
Complex 18.
Exercises without subjects for girls of middle school age
The interval and distance between the participants is 3 m.
Starting position - main stance.
I. 1. Hands forward
2. Hands to the sides.
3. Hands up.
4. Hands behind the head.
5. Half squat with a half turn to the right.
6. Straighten up with a half turn to the left, hands behind your head.
7. The same as at the expense of 5, but in the other direction.
8. The same as at the expense of 6, but in the other direction.
II. 1. Jump right turn.
2. Half squat, arms forward.
3. Straighten up, arms down.
4. The same as on account 1, but in the other direction.
5-8. Same as for 1-4.
III. 1. Left foot to the side on the toe, hands in front of the chest (fingers clasped into a “lock”).
2. Hands up.
3. Tilt to the left.
4. Attach the left leg, arches outward arms down.
5. Same as on count 1, but with the other foot.
6. Same as on account 2.
7. The same as on account 3, but in the other direction.
8. Same as on account 4.
IV. 1. Tilt forward.
2. Emphasis crouching, look straight ahead.
3. Lower your head.
4. Raise your head.
5. Emphasis standing bent over.
6. Same as on account 2.
7. Straightening up, rise on your toes, arms to the sides.
8. Hands up.
V. 1. Dropping on the whole foot, right hand behind the head.
2. Left hand behind the head (fingers clasped into a “lock”).
3. Hands up (fingers in the "castle").
4. Hands behind the head.
5. Left hand through the side down.
6. Right hand through the side down.
7. Clap your hands over your head.
8. Hands through the sides down.
V. 1 - 2. Rising on toes, gently raise your arms to the sides and up.
3 - 6. 360° left stepping turn.
7 - 8. Hands behind the head, bend over.
1. Half-squat jump on the left leg, right forward on the heel, arms to the sides (palms up).
2. Jump up on your toes, hands on your belt.
3. The same as on account 1, but change the position of the legs.
4. Same as on account 2.
5 - 8. The same as for the account 1-4.
Complex 19.
Charging-type exercises for children of primary and secondary school age
Interval and distance between participants - 2 m.
Starting position - emphasis crouching. Introduction. Everyone straighten up.
I. 1. Girls - left, boys - right foot to the side on the toe, arms through the sides up.
2. Everyone: emphasis crouching.
3. Same as on count 1, but with the other foot.
4. Same as on account 2.
5. Girls - left, boys - right hand to the side.
6. Change the position of the hands.
7. Everyone: arms to the sides.
8. Everyone: hands up.
II. 1. Everyone: squat, hands down, tilt your head.
2. Girls: raise your head.
3. Girls: lower your head; boys: raise your head.
4. Same as on count 3, but change the position of the head.
5. Everyone: straighten up, bending over and moving the leg to the side on the toe (girls - left,
boys - right).
6. Emphasis crouching.
7. The same as on account 5, changing the position of the legs.
8. Main stance, hands on the belt.
III. 1. Turn: girls - to the left, boys - to the right, arms to the sides.
2. Put your foot, hands on your belt.
3. Squat, hands forward.
4. Rise on toes, arms back.
5. Same as on account 3.
6. Straighten up, hands down.
7. Turn: girls - to the right, boys - to the left, arms up and crosswise.
8. The same as on count 2, but hands down through the sides.
IV. 1. Jump turn: girls - to the left, boys - to the right.
2. Everyone: emphasis crouching.
3. Straighten up, arms back.
4. Same as on account 2.
5-6. Same as for 3-4.
7. Straighten up, hands on the belt.
8. Jump turn: girls - to the right, boys - to the left, arms up.
V. I. Girls - left, boys - right hand to the side.
2. Everyone: arms to the sides.
3. Hands down-cross.
4. Same as on account 2.
5. Hands up-cross. *
6. Same as on account 2.
7. Hands to the shoulders.
8. Emphasis crouching.
VI. 1. Jump to straighten up in a leg stance apart, arms to the sides.
2. Jump stop crouching.
3-4. Same as for I-2.
5. Straighten up, hands on the belt.
6. Hands up and out.
7. Hands to the side, down. 8. Hands down.
VII. 1-4. Cross movements with bent arms above the head.
5. Girls: half squat, right leg behind; boys: head tilt forward;
all: hands to the sides, down.
6. Girls: straighten up; boys: raise your head, hands down.
7-8. Turn around.
VIII. 1-8. Rebuilding.
Complex 20.
Exercises with poles for boys of senior school age.
Participants (5 people for each pole) are located in a chess formation. Interval and distance - 4 m. Calculation of fives - from left to right.
Starting position - the main rack, the pole below.
I. 1-2*. Six forward.
3-4. Six up. 5-6. Six on the chest.
7-8. Six down.
II. 1. Step left, pole forward. 2. Pole up.
3-4. Tilt forward with subsequent straightening, circle with hands to the left.
5-6. Tilt forward with subsequent straightening, circle with arms to the right. *
7. Pole on the head.
8. Put your left foot, pole down.
III. 1. Pole up.
2-3. Two springy forward bends, a pole at the ankle joints.
4. Straighten up, pole up.
5-6. Half-squat, knees apart, pole forward.
7. Same as on account 4.
8. Pole down.
IV. 1-2. Step to the left, circle with hands to the right.
3-4. Step to the right, circle with hands to the left.
5. Arcs to the left, circle with hands to the left.
6. The same as on account 5, but in the other direction.
7-8. Arcs downward hands down.
V. 1. Squat, pole down.
2. Interception of the right in the grip from below.
3. Straighten up with a turn to the left, pole up.
4. Put the right foot, the pole on the right shoulder.
5. Pole on the left shoulder.
6. Pole on the right shoulder.
7. Pole up.
8. Left hand on the belt.
VI. 1-2. Circle right hand forward.
3-4. Tilt forward with subsequent straightening, circle with the right hand forward.
5-6. Two quick circles forward with bent right arm.
7. Turn to the right, circle with the right hand to the left.
8. Attach the left foot, pole up (interception of the left in the grip from above).
VII. 1. Squat, pole down.
2. Interception of the right in the grip from above.
3-4. Odd ranks raise the right and lower the left end of the pole
(with appropriate squatting or lifting sections); even perform
the same on the other side.
5-6. Change the position of the lines.
7-8. Everyone: main stance, pole up.
VIII. 1. Odd: main stance, pole up; even: squat, pole down.
2. Change the position of the ranks.
3. The same as on account 1.
4-7. Everyone: jumping, stand legs apart, arms up and out.
8. Jump main stance, pole on the chest.
IX-XXIV. Figured marching "patterns".
The result is not taken from nowhere, an indicator of even the slightest progress of a gymnast is a long and painstaking work both in the gym and outside it. As at school, the teacher gives homework assignments, so our coach gives exercises for repetition at home. Homework should not take a lot of time. 40-45 minutes is the maximum. It is very important to start your workout with a warm-up. It is better to spend more time warming up the ligaments and joints than to immediately sit down on the twine. From such activities, unfortunately, there will be no sense. So, how to do rhythmic gymnastics at home for beginner athletes? We'll figure out.
Warm-up for children at home
Children who attend classes at the Balance school should know what exercise and how to do it, because the trainer not only shows, but also theoretically talks about correct execution exercises. You should start training with simple exercises that help prepare the body for stress. Such exercises are exits to half-fingers, squats, various inclinations (to the right, to the left, back). You should also sit on your toes before starting gymnastic exercises, so that the girl remembers that there are fingers on her feet that cannot be relaxed even for a second during class. After a mini warm-up, you can start training.
The main part of children's gymnastics at home
Preparing children's exercises
The first exercise should continue warming up the muscles, and it is best if it is a crease. The fold is done with straight knees and a straight back. Ideally, the stomach should lie on the hips. When performing this exercise, the popliteal ligaments are stretched, which will further affect the stretching of the longitudinal twine (front leg). After the fold, the butterfly exercise follows. During the “butterfly”, both the inguinal ligaments and part of the back of the thigh are stretched. The heels are pressed to the priest as much as possible, the stomach lies on the feet, and the knees on the floor. The exercise also prepares the gymnast for the split stretch. Stretches the front surface of the thigh exercise "chicken". When performing this exercise, keep your knees together, and press your back firmly to the floor.
The next exercise for warming up and stretching the ligaments can be the “frog”, during which the groins are stretched and the legs are prepared for stretching into transverse twine. It is important that the knees and butt are on the same line. When the “frog” is more or less mastered, you can add alternately straightening the legs (half-transverse twine). There is also one line between the legs.
When the legs are warmed up, you need to stretch your back. Should be kneaded with simple exercises. For example, "cat". After the cat, lying on your stomach, bend back and in. With a quality exercise, socks should reach the eyes, and even the chin. But we should not forget about physiology. Unfortunately, not everyone can make such a deep “ring”, so it is important to do everything carefully, to the best of your ability, without injuring your back, because the spine is our everything. After the "ring" you can make a "basket". Exercise not only develops the flexibility of the back, but also develops the shoulder joints.
Basic exercises for homework
After stretching, you need to start exercises that require muscle tension. These are swaps for the press and back. For the youngest beginner gymnasts, the corner will be an exercise for the press. Sitting on the priest, raise your legs with your toes to the ceiling and fix this position for at least 10 counts. For the back muscles, you should do a boat: simultaneous raising of arms and legs from the floor. The higher the better. Fixing also at least 10 accounts.
After these simple exercises for the press and back, you need to make a bridge. Here you should make sure that the fingers are directed to the heels, and the elbows do not look in different directions. The main task in the bridge is to tear your head off the floor as high as possible. The main task of the gymnastic bridge is to bring the fingers to the heels as close as possible (to touch).
The next exercise will be a birch. Such a seemingly unpretentious exercise, often causes difficulties. Children often cannot find a balance. This exercise allows you to feel your body in space and strengthen the muscle corset.
We finish the workout with twines. We pull the twine in one line and sit on the floor with two legs, and not a booty (raising the front leg and the heel of the back look at the ceiling). It is very important to pull the twine at the very end of the load. After the splits, you can stand in the heron (on one leg) or jump, not forgetting to stretch your legs.
Speer attributes his success in the gym to years of gymnastic training. She helped him focus on more than just building muscle and strength. He aimed for a mixture of stamina, stability, balance, power and muscular strength. And he became the athlete he is today. (We're sure he got his pack the same way.) Take a cue from him and incorporate these eight calisthenics into your workout today.
Boat and swing
These basic exercises gymnasts are trained to develop abs and are taught to strain all the muscles at the same time, which, according to Speer, is absolutely necessary in this sport. And here's why it's important to you: the more firmly and steadily you can hold the accepted position, the better you will be able to transfer power from the upper body to the lower body without losing energy. This means that you will be able to more effectively perform squats, throws, pushes, lifts, jumps, punches and kicks, as well as running.
How to perform:
- Lie on your back, straight legs together, hands behind your head.
- Tighten the press, tear off your legs, head and shoulders five centimeters from the floor.
- Freeze. Your body should take the shape of a banana, from your fingers to your toes. This is a boat.
- Hold the position for at least 30 seconds, and then begin to swing to increase the intensity. It's a swing. Your abs will get that extra workout, Speer promises.
Bent body pull-ups
As Speer says, this is the only way gymnasts pull themselves up. And advise everyone else. Because in a bent position, the stability of the whole body increases, which allows you to focus more efforts on lifting the body to the horizontal bar. In addition, this is how more muscle, including the glutes and biceps femoris, and the lats and abs work together.
How to perform:
- Grasp the horizontal bar with an overhand grip, hands hip-width or shoulder-width apart. Hang on.
- Tighten your abs, squeeze your hips, and point your legs slightly forward so that your body forms an extended C.
- Maintain this bend throughout the exercise.
- As you pull up, imagine pressing on the upper surface of the bar and focus on pulling your belly button up.
- Look straight ahead and touch the horizontal bar top chest.
- Get down.
Angle squat
Gymnasts perform this exercise on parallel bars or rings. "It isometric exercise strengthens the strength and endurance of the muscles of your cubes, hip flexors, latissimus dorsi and triceps,” says Speer. If you can hold for 20-30 seconds, your torso is really strong.
How to perform:
- Sit between parapets or, if there are none, between two hexagonal dumbbells.
- Grasp the handles, tighten your arms, lower your shoulders down, bend your knees and tear them and the fifth point off the floor. Hold on for 30 seconds. Return to starting position. When you can easily hold 30 seconds with bent legs, try doing the same with straight lines.
Planche push-ups
Gymnasts perform planches to demonstrate their outstanding upper body strength and endurance. But this aerobatics, which is why Speer recommends planche push-ups, that is, shifting the weight forward as you approach the floor. This will help to better develop the chest and deltoid muscles, as well as the core, muscles, and connective tissues in the wrists and shoulders.
How to perform:
- Take a push-up position, arms straight, palms at shoulder level, body straight.
- As you bend your elbows, allow your chest and shoulders to move forward until your palms are at chest or rib height.
- Hold, then return to the starting position.
roll forward
“Rollovers are the foundation of acrobatic gymnastics,” Speer says. “They improve spatial thinking and body control.” Yes, you are unlikely to twist the back somersault, but you should master the somersault well. "This is the easiest and effective method avoid injury in a fall.
How to perform:
- Do this exercise on a mat, grass or soft surface.
- Sit down, put your hands on the floor 3 cm from yourself, slightly wider than your shoulders.
- Tilt your head between your hands, push your feet off the floor so your hips go over your head.
- When your feet are up, push off with your hands and use the moment to get back on your feet.
Leg-split
Every gymnast should be able to do the splits. “But it takes time to learn it,” Speer says. “We need sustainability of efforts, not tension.” Well, why do you need it? To improve flexibility biceps hips, hip flexors and your whole form as a whole, according to Speer. For most men, these muscles are always in good shape due to constant sitting. And the more elastic they are, the better you will perform almost any exercise on lower part body.
How to perform:
- It is important not to force yourself, not to go beyond comfortable feelings. If you feel pain, stop immediately.
- From a standing position, step forward and lower yourself down until your back knee touches the floor.
- Keep your torso straight, slowly straighten your front leg and move her foot forward as far as you can.
- Gently push your hips towards the floor.
- To simplify, you can rest your hands on small boxes, benches or yoga blocks.
Front and rear balance
These exercises build balance, leg strength, and flexibility in the biceps femoris and hips in general.
How to perform:
- For the front, put your feet shoulder-width apart, spread your arms to the sides, lift one leg forward as high as possible.
- Squeeze your quads and tighten your core.
- Do not move your hips, they should be even during the entire exercise.
- For the rear, instead of lifting your leg forward, lean forward yourself so that the torso is parallel to the floor, and then lift one leg back so that it forms one line with the torso.
Handstand
For gymnastics, this is the same as free throws for basketball: absolutely required skill which takes a lot of time to perfect. But for you, this time will not be wasted: you will be able to strengthen balance, core, flexibility, proprioception, stability of the shoulders and shoulder blades.
How to perform:
- Place your hands on the floor 15-30 cm from the wall, spread your fingers as wide as possible.
- Push your legs in turn to get into a handstand against the wall and stand as long as possible.
- If you can last 30 seconds, try doing a stance away from a wall.
- The main thing is to do it in a free place with a soft surface, so that in which case you can do a somersault.