To gymnastic terminology, in particular to the terms of gymnastic exercises, there are certain requirements that must be observed.
From the words of the generally accepted vocabulary, the terms differ in the accuracy and specialization of their meaning. Words, becoming terms, acquire the necessary unambiguity.
The term in gymnastics is short, conditional name of any motor action or concept. At the same time, the terms not only denote a particular concept or action, but also clarify it, separating it from adjacent ones.
All gymnastic terms are divided into two groups: general and specific terms.
General terms are used to denote general concepts (element, connection, combination) and to define individual groups of exercises (combat exercises, applied exercises). These terms are used to summarize the elements of one group with a single structure in the development of curricula, guidelines, etc.
Specific terms define the semantic features of specific exercises and are divided into main (main) and auxiliary (additional) terms.
The main terms reflect the structural features of the determined actions, belonging to one or another group of exercises (rise, fall, turn, turn, dismount, etc.).
Auxiliary (additional) terms clarify the main ones and indicate: the method of performing the exercise (kip, force, arc); direction of movement (right, left, forward, backward, etc.); support conditions (on the forearms, on the head and hands, on the knees, in a handstand, etc.).
The name of the exercises usually consists of the main and additional terms. The first place is given to the main term, which specifies the semantic attribute of the movement, then auxiliary terms, which specify the movement and the sequence of actions during its execution.
Terms of general developmental exercises
Starting positions (I.P.) - racks (the term "racks" also has a meaning as a term for acrobatic exercises) or other positions from which exercises are performed.
Racks : the main stance (o.s. - stance of the legs together, arms down) corresponds to the combat stance (Fig. 1, a); stand legs apart (Fig. 1, b); leg stand apart right (left) (Fig. 1, c); wide leg stance apart (legs spread wider than shoulders); leg stand apart wide right (left); narrow stand; cross stance (Fig. 1, d); kneeling; stand on the right (left) knee (Fig. 1, e); closed stance (feet closed); right (left) stance at ease (right (left) step into a leg stance apart, hands behind the back).
Incline is a term for bending the body. Distinguish: forward tilt (Fig. 2, a); bending inclination (Fig. 2, b); half slope (Fig. 2, c); tilt forward-downward (Fig. 2, d); tilt back; tilt back touching (Fig. 2, e); tilt in a wide stance (Fig. 2, f); tilt with grip (Fig. 2, g); tilt right (left); tilt to the right (left) leg.
Equilibrium - stable position of the student on one leg. There are equilibria: on the right (left) (Fig. 3, a); tilted equilibrium (Fig. 3b (dashed line)); lateral balance (Fig. 3, c); posterior balance (with backward tilt) (Fig. 3, d); frontal balance (Fig. 3, e); equilibrium with capture (Fig. 3, f); twine balance (Fig. 3, g); balance "cross", etc.
Sedy - sitting position on the floor or on the projectile. Distinguish: gray (Fig. 4, a); sitting legs apart (Fig. 4, b); sed angle (Fig. 4, c); gray leg angle apart; sitting bent over (Fig. 4, d); sitting with grip (Fig. 4, e); sitting on the heels or on the right (left) heel (Fig. 4, f); sitting on the hip; sitting with legs bent; sitting in a group; sitting with legs bent back, etc.
squat - the position of the practitioner on bent legs. There are: squat (Fig. 5, a); semi-squat (Fig. 5, b); round squat (Fig. 5, c); inclined semi-squat (Fig. 5, d); half-squat with an inclination ("swimmer's start") (Fig. 5, e); squat on the right (left) (Fig. 5, e), etc.
Lunge - movement (or position with exposure and bending of the supporting leg). Distinguish: lunge right (left) (Fig. 6, a); oblique lunge (Fig. 6, b); lunge to the right with an inclination (Fig. 6, c); deep lunge (Fig. 6, d); opposite lunge (the leg and the direction of the lunge are indicated - left lunge to the right, Fig. 6, e); back lunge.
Stops - positions in which the shoulders are above the fulcrum. Distinguish: crouching emphasis (Fig. 7, a); emphasis on the right knee (Fig. 7, b); the emphasis on the right knee is of the same name (the hand of the supporting leg of the same name is raised) and opposite; emphasis standing bent over (Fig. 7, c); lying emphasis; emphasis lying on the forearms (Fig. 7, d); emphasis lying behind (Fig. 7, e), etc.
Arm and leg movements . Distinguish movements are simultaneous, alternate and sequential, as well as the same name (the right hand begins to move to the right), opposite (the beginning of movement in the opposite direction), parallel (with both hands), symmetrical and asymmetrical. They are performed in the main and intermediate planes with straight and bent arms. In the second case, the term "bend" is added to the term.
For example, bend your arms back (Fig. 8, a), bend your arms to the sides (Fig. 8, b). The same term is added when bending the legs. For example, bend the right one (Fig. 8, c), bend the right forward (Fig. 8, d), bend the right back (Fig. 8, e), bend the right to the side (Fig. 8, f).
Hand positions : hands on the belt, to the shoulders, behind the head, in front of the chest, crosswise (indicate which hand is on top). The direction of movement of the arms and legs is determined in relation to the body, regardless of its position in space. Hand movements: up, to the side (to the right or left), to the sides, back, forward - to the sides, to the side - down, etc.
Leg positions - right (left) forward (to the side, back) on the toe; right (left) forward (to the side, back) - downwards; right (left) forward (to the side, back); right (left) forward (to the side, back) - up; bend the right (left) forward (to the side, back).
Circle - movement of arms, legs, torso, head in a circle, as well as legs (foot) over the projectile.
When naming exercises with objects, the main feature is the position of the object (its direction) and the path it takes. For example, stick up or stick forward vertically. Basic positions with a gymnastic stick: stick down (Fig. 9, a); a stick on the chest (Fig. 9, b); stick forward-up (Fig. 9, c); a stick on the head; a stick for the head; stick on the shoulder blades, etc.
Asymmetric positions with a stick are usually called as follows: stick to the shoulder (Fig. 9, d); stick to the shoulder or on the head to the right (Fig. 9, e); behind the head to the right, etc .; if the stick and hand do not form a straight line, then they call it this way: right to the side, stick up (Fig. 9, e). Other ways to hold the stick are indicated additionally. For example: a stick to the shoulder or on the chest with the right end up (Fig. 9, g).
Grade I students master climbing on an inclined bench, on a gymnastic wall, pulling up lying on their stomach on a horizontal bench, climbing over a hill of mats and a gymnastic bench. Climbing and climbing are associated with overcoming obstacles and are of practical importance. Climbing and climbing exercises are active motor actions, during which all parts of the motor apparatus are included in the work. In addition, a general physical impact on a large number of muscle groups is provided, which is important for the development of strength, speed strength and agility, as well as the development of courage and confidence in one's actions. The presence of a wide variety of climbing techniques on various gymnastic apparatus (obliquely placed gymnastic benches, a gymnastic wall, ropes, poles), climbing over a gymnastic balance beam, a horse, a hill of mats make these exercises accessible to students of all age groups. In the lessons of basic gymnastics in the lower grades, climbing exercises are carried out in
mixed stops and hangs. Climbing in mixed supports and hangs is much easier than on one hand, since when climbing in mixed hangs, the arms, legs and muscles of the body take part in the work. Given the difficulty of climbing exercises, it is necessary to conduct them starting with simple techniques, such as climbing on inclined gymnastic benches, a gymnastic wall, inclined and horizontally suspended ropes, and then move on to learning vertical rope climbing techniques.
Climbing on sloped benches
Execution technique. Climbing in the I class is carried out on inclined benches at an angle of 30 ° in emphasis, crouching and kneeling with the same name (movement of the left foot is combined with movement of the left hand or right foot and right hand) and opposite (movement of the left foot is combined with movement of the right hand and vice versa ) ways (Fig. 115).
Sequence of learning.
Perform on the floor of the position emphasis crouching and emphasis kneeling.
The same, but on gymnastic benches placed parallel to each other. Pupils of 5-8 people line up at each bench facing it at an equal distance from each other. At the command of the teacher, they sit astride it, grab the edges of the bench with their hands and, leaning on their hands, put their legs alternately on the bench, taking the positions of the crouching support and the kneeling support (repeat each position 2-3 times). Exercises are performed frontally by the whole class.
Climbing on horizontal benches in an emphasis crouching in the same way. Students line up in a column one by one to the narrow side of each of the 4-5 benches. By order-
To the teacher’s direction, the students standing first in the columns lean their hands on the edges of the bench and begin to move around. As soon as the first students advance 1-2 m forward, the second ones start climbing, and so on in a flow way. The student who has completed the exercise stands behind his column.
The same in a different way.
The same as exercises 3, 4, but in an emphasis on your knees.
The same as exercises 3, 4, 5, but on benches set at an angle of 30 °. To perform these exercises, it is necessary to strengthen the hooks to the benches for hanging them from the gymnastic wall.
Typical mistakes: improper coordination of movements of the arms and legs.
After mastering the climbing on the benches in the crouching and standing emphasis, you can start pulling up while lying on your stomach on a horizontal bench, which is a lead-in exercise for pulling up from the hanging lying and hanging. The exercise begins from a prone position at one end of the bench, with your head towards its opposite end. With your hands, take away the edges of the bench and, bending your arms, pull your torso to your hands, then intercept your hands forward and pull your torso again. Thus, reach the end of the bench and finish the exercise. Perform in-line method on 4-6 benches.
Climbing on the gymnastic wall
Execution technique. On the gymnastic wall, as well as on the gymnastic benches, climbing up and down is performed with the same name (Fig. 116, A) and opposite (Fig. 116, b) ways, as well as left and right side steps. When climbing, look at the place where the hands are intercepted.
Sequence of learning.
Free climbing up and down.
Climb up, stepping on each rail alternately with two feet.
Imitation of the movements of the arms and legs on the floor for climbing in the same way.
Climbing up and down the wall in the same way.
Imitation of hand movements on the floor for climbing in a different way.
Climbing up and down the wall in opposite ways to a certain height.
7. Climbing left and right. The exercise is performed with fixed steps with alternating rearrangement in the direction of the same leg and arm. First, they move standing on the lower rail along 2-3 spans, then along the entire length of the wall. After this, climbing is performed at a higher height (up to the 5-6th rail).
Climbing over a gymnastic bench and a hill of mats
Execution technique. The main task is to teach students how to climb over vertical obstacles (gymnastic bench, slide of mats). The class is divided into 4-5 columns. The exercise is performed in each column in turn, with two students on each bench.
Sequence of learning.
Standing sideways to the gymnastic bench, lean your hands on its edges, alternately put your legs on the bench at point-blank kneeling and, alternately rearranging your legs to the other side of the bench, finish the exercise.
The same, but crouching through the emphasis.
The same, but step over first with one foot, then with the other.
Climbing in an arbitrary way through two benches standing on the floor in parallel at a distance of 30-50 cm.
Climbing in an arbitrary way over a gymnastic bench, reinforced at an angle of 30 °.
Climbing in an arbitrary way over a hill of mats.
Studying hangs and stops, students master the elements of a number of applied skills (climbing and overcoming obstacles), acquire the necessary basics of exercise technique on gymnastic apparatus, and improve spatial coordination of movements. Purposefully applying exercises in hangs and emphasis in the educational process, taking into account the age, gender and physical fitness of students, the teacher is able to solve problems for the development of physical qualities.
Hanging and push-up exercises(Fig. 80-105) are performed on the gymnastic wall, ladder, rope, pole, log, crossbar, uneven bars, horse. The study of the simplest exercises is recommended to be mastered by the group method. In the future, training should be carried out, having previously divided the class into pairs in order to control the correct implementation and, if necessary, to assist a friend.
Hanging and resting exercises are simple in technique, so when teaching, they should be shown with a short explanation. After completing the exercise with the help of a teacher 2-3 times, students can later perform them on their own. Hangs and stops (simple) - positions in which the body is held on the projectile only with hands. In the hang, the shoulder axis of the performer is lower, and in the support above the grip points.
Hangs and stops can be mixed and simple (mixed stops also include grays).
(Fig. 179). Mixed hanging is a position of the body in which, in addition to support with hands, there is additional support on the floor or projectile by any part of the body. Hanging exercises can be performed in the grip from above, from below with a different grip, etc.
Vis standing- stand at the projectile, grip with hands shoulder-width apart, keep the torso and head straight, the angle of inclination to the floor is not more than 45 °.
Hang standing behind- the same as hanging while standing, but with your back to the projectile.
Hanging standing bent over- the student is in a squat facing the projectile.
Rice. 179.A- hanging standing behind; 6 - hanging standing bent over; V- hanging crouching behind; G- hanging lying behind; d- hang lying on the right; e- hanging bent over; and - hanging on the left
Vis crouching from behind- squat back to the projectile.
Vis lying- the position of the gymnast, in which the angle of inclination of the body does not exceed 45 °.
Hang lying behind- the same as lying down, but with your back to the projectile.
Hang lying right (left)- hanging lying sideways to the projectile, leaning with the legs to the right or left, hands at a distance of 10-15 cm.
Vis arched (bent over) with support performed on the lower pole with feet resting on the upper pole.
Hang on the left (right) - hanging with additional support, bent at the knee with the left (right) leg.
Visas are simple. Vis- a position of the body in which the grip is shoulder width apart, arms, torso and legs form a straight line. Initially, the position of the hang is studied on the gymnastic wall by a group of 10-15 people. When studying the hanging with their backs to the wall, the teacher should ensure that the back of the head, shoulder blades, gluteal and calf muscles and heels of students touch the gymnastic wall. When hanging facing the gymnastic wall, it should be touched by the chest, stomach, hips and toes.
Hanging with bent legs- from the hang bend the legs at the knee and hip joints (without changing the position of the head, arms and torso).
Hanging on bent arms performed from the hanging while standing, slightly pushing off with the legs and bending the arms.
vis hunched over- the body is bent at the hip joints, the legs are raised and are above the body.
Vis arched- students are in a head down position, the body is bent, the head is laid back.
Vis angle- the position of the body, in which the angle between the trunk and the raised straight legs is 90 °.
Hanging from behind- the position of the body, in which the student is turned with his back to the projectile, the legs are straight and lowered as much as possible.
Hanging on bent legs.
The thrusts are simple. Emphasis- the position of the person practicing on the projectile, in which the shoulder axis is located above the grip points, the arms and body are straight, the head is straight.
Emphasis on the forearms- a position in which the practitioner's arms are bent at the elbow joints at an angle of 90 °, leaning on the forearms and holding them with the hands from the outside, the elbows are slightly shifted inward.
Emphasis on hands- a position in which the support is along the entire length of the arms slightly bent at the elbows, the hands grab the poles from the outside, the body is perpendicular to the support.
Angle stop- a position in which the raised legs form a right angle with the body.
Emphasis right- a position in which the legs are widely separated, one forward, the other back.
WORKSHOP #2
"Methods of teaching hangs and stops in the secondary school"
1. Definition of hangs and stops
2. The value of hangs and stops
3. Types of hangs and stops
4. Methods of teaching hangs and stops from I to XI classes
Definition of hangs and stops
Hanging and resting exercises represent various positions (horizontal, vertical and inclined) and movements of those involved in gymnastic equipment in these positions. Hanging and rest exercises are available for children from 7-8 years old. They are included in the physical education curriculum from grade I.
In grade I, students master climbing on the gymnastic wall, bench, various types of climbing, climbing and crawling, and from grade II they begin to master hangs and stops.
Hanging and resting exercises are simple in technique, and when teaching, it is enough to show them and briefly explain them.
For the development and improvement of hangs and emphasis in gymnastics lessons with young men, the material covered in previous classes is used, as well as: lifting at close range by force; hanging bent over, arched, behind; flexion and extension of the arms in emphasis on the uneven bars, angle in emphasis, stand on the shoulders from a gray leg apart; lifting with a coup, lifting with a kip to a gray-haired leg apart, dismounting with a swoop back. When exercising with girls, we recommend lifting with a push of the legs at point-blank range on the upper pole; a push of two legs hanging at an angle; balance on the lower pole; emphasis crouching on one leg, swoop dismount.
Exercises in hangs and supports include very simple exercises available to students in grades 5-6, and very complex ones available only to high school students, etc.
In the school curriculum, these types of gymnastic exercises are given a significant place and the older the students, the more saturated these exercises are.
Hanging and resting exercises are beneficial if they are applied taking into account the physiological characteristics of the body and the level of training of those involved. However, with poor teaching methods, the result may be different.
visas. Simple hanging is the starting position for exercises on the high bar, rings, rope, gymnastic ladder and other equipment. When hanging, the muscles of the whole body are tense, but the greatest load falls on the muscles of the hands, mainly on the shoulder girdle. With proper training, hanging exercises have a positive effect on posture: they strengthen the muscles of the back, abdominals and shoulder girdle, and help straighten the curvature of the spine.
Lasagne. The physical education program recommends several climbing exercises. However, their number can be significantly increased by using a variety of equipment: a gymnastic wall, ropes, inclined, horizontal, vertical ladders. These projectiles allow you to climb in many ways and in any direction (up, down, sideways). Climbing with foot support on various stairs, a gymnastic wall does not require much effort and is useful for all children.
Rope climbing is a more difficult exercise: the student pulls himself up with his hands, and pushes off with his feet, involving the flexors of the upper limbs and the general extensor of the back into active work. It is most difficult to climb a rope with one hand. Starting position - hanging outstretched arms. In the future, there is an alternation of hanging on one hand, hanging on two hands. To perform such an exercise, you need to have a very strong grip and be able to hold your body on one bent arm. This requires extreme tension in the muscles of the arms, shoulder girdle, and back of the abdominals.
When climbing on one hand is much more difficult , than with hanging, keep rhythmic breathing, the shoulder blades move away from the spine much more noticeably. This exercise should not be used in the lower grades, but in the older ones it should be introduced gradually, as the muscles strengthen.
Stops. The emphasis on shells is one of the most difficult gymnastic exercises. Excessive enthusiasm for bars or a horse with handles can cause a violation of posture in unprepared students. When studying stops, the principle of gradualness must be especially strictly observed. Before switching to shells, it is necessary to master the exercises in mixed emphasis. These include standing and lying rests.
Standing emphasis. They do not require much effort, the body has additional support, breathing is not difficult.
Emphasis lying. In this exercise, the amount of muscle work increases. The extensors of the head and neck, the triceps muscles of the shoulder and other muscles that fix the joints are highly tense. The contraction of the abdominal muscles counteracts the bending of the body under the influence of gravity.
Simple stops. The most difficult of the exercises , type - emphasis on parallel bars: they require a lot of tension of all muscles. It is a well-known fact that for beginners in a simple emphasis, the head, as it were, falls between the collarbones and shoulder blades, while the shoulder blades, under the pressure of the humerus bones, move away from the midline of the body and turn with their lower angle outward. The conditions for breathing in the rests on the projectiles are the same as when hanging.
The value of hangs and stops
The adoption of various positions in the hangings and supports, balancing the body in certain postures are associated with tonic contractions of the entire musculature. Tonic contractions with small static loads, which are typical for the described exercises, require less energy expenditure than muscle contractions of a phase nature. Performing exercises in hangs and rests, having a general strengthening effect on the body, contributes to the harmonious development of all physical qualities, especially static strength, and moving the body from one position to another requires dynamic muscle efforts, which is important for the development of speed-strength qualities.
Various body positions: inclined, vertical (head down) - have a positive effect on the work of the cardiovascular and respiratory systems, as well as on the activity of the balance organs (vestibular apparatus). Performing exercises in the hangs and supports is associated with holding postures that require the ability of those involved to coordinate the work of many muscle groups well. Muscle sensations that occur when doing exercises in the hangs and stops, as well as the presence of tonic reflexes covering the entire muscles of the body, create favorable conditions for maintaining the correct posture. It is also essential that when performing exercises in the hangs and supports, children acquire the ability to assess the position of their body in space, to distinguish between the duration of static postures and the nature of muscle efforts. The role of muscle feeling is extremely diverse. It is important in the implementation of a number of body functions, from maintaining the balance of the body and ending with the emergence of ideas about time and space. The ability to perform exercises in the hangs and supports with good posture, easily and beautifully, is important for preparing children for gymnastics.
To perform exercises in the hangs and supports, depending on the coordination complexity and the availability of appropriate equipment, frontal, group and line methods of organizing students can be used.
Climbing and climbing exercises contribute to the development of muscle strength (especially the muscles of the upper limbs and shoulder girdle), dexterity, coordination of movements, endurance, and, in addition, are of direct applied importance.
Hanging and rest exercises help improve the ability to orientate in space in unusual body positions, develop dexterity, flexibility, strength of the arms, shoulder girdle and torso.
Types of hangs and stops
climbing exercises- this is movement along the gymnastic apparatus in simple and mixed hangs and stops. For climbing, you can use a rope, a pole, a gymnastic wall and a bench, wooden and rope ladders. Climbing exercises are classified as follows:
ü climbing in mixed hangs or supports;
ü climbing in simple hangs or stops;
ü climbing with stops (tying on a rope);
ü climbing with a load or a partner on the shoulders;
ü climbing.
Climbing is performed in vertical, horizontal and oblique directions.
Crawling exercises serve as a good tool for the development of speed, agility, strength and endurance. Basic exercises:
ü crawling in an emphasis while standing with legs bent apart;
ü crawling in emphasis while kneeling;
ü crawling in emphasis while kneeling with support on the forearms;
ü crawling on the side;
ü crawling in a plastunsky way;
ü crawling with a partner on the back or with a load.
Projectile exercises consist mainly of stops, hangs and various transitions from one position to another.
In the emphasis, the shoulders are above the grip points, for example: emphasis, emphasis on the forearms, emphasis on the right leg apart or on the same level with the grip points, for example: emphasis on the hands, emphasis on the arms to the sides on the rings (cross).
In hanging, the shoulders are located below the grip points, for example: hanging, hanging hanging, hanging bending.
Both stops and hangs are divided into simple and mixed. In simple stops or hangs, the gymnast holds on to the projectile only with his hands (less often, only with his feet). When using additional support by other links of the body, the hangs or stops are called mixed. These include, for example, hanging crouching, hanging lying down, lying legs apart, standing emphasis.
Pure hanging exercises. With clean hangings, the entire load during exercise is carried out by the muscle groups of the upper limbs and body. In other words, the heaviness of the body is overcome by the work of limited muscle groups that are directly related to the movements of the chest. Pure hangs are used to strengthen and stretch the muscles of the arms and shoulder girdle, develop range of motion in the joints of the upper limbs, unload the spine and stretch it, and in some other cases, if there are no contraindications from the cardiovascular system. The use of pure hangs takes place to a greater extent with a fairly good physical development. After the exercise in a clean hang, it is necessary to apply exercises to relax the working muscle groups or breathing exercises in order to reduce the overall physical load.
Mixed hangs and stops. Mixed hangs, unlike pure ones, are carried out with the participation of muscle groups of the arms, legs and body, with the obligatory capture of the projectile by the hands and the support of the legs. With the help of exercises in mixed hangs, one can successfully strengthen the muscles of the arms, legs and body, develop movements in the joints of the limbs and spine, selectively increase physical activity on various muscle groups and successfully combine the rhythm of movements with breathing.
Stops, as well as hangs, can be divided into pure and mixed.
Net emphasis- emphasis on the backs of chairs, beds, etc. - is used mainly for injuries of the lower extremities.
Mixed Stops have frequent use. Unlike hangs, which strengthen the flexors, the stops develop the strength of the extensors.
Exercises on gymnastic equipment(on the gymnastic wall, bench, rings, etc.). Provide predominantly isolated effect on individual segments of the musculoskeletal system, on the function of internal organs, vestibular function, etc.
1st class
Grade I students master climbing on an inclined bench, on a gymnastic wall, pulling up lying on their stomach on a horizontal bench, climbing over a hill of mats and a gymnastic bench. Climbing and climbing are associated with overcoming obstacles and are of practical importance. Climbing and climbing exercises are active motor actions, during which all parts of the motor apparatus are included in the work. In addition, a general physical impact on a large number of muscle groups is provided, which is important for the development of strength, speed strength and agility, as well as the development of courage and confidence in one's actions. The presence of a wide variety of climbing techniques on various gymnastic apparatus (obliquely placed gymnastic benches, a gymnastic wall, ropes, poles), climbing over a gymnastic balance beam, a horse, a hill of mats make these exercises accessible to students of all age groups. In the lessons of basic gymnastics in the lower grades, climbing exercises are carried out in mixed supports and hangs. Climbing in mixed supports and hangs is much easier than on one hand, since when climbing in mixed hangs, the arms, legs and muscles of the body take part in the work. Given the difficulty of climbing exercises, it is necessary to conduct them starting with simple techniques, such as climbing on inclined gymnastic benches, a gymnastic wall, inclined and horizontally suspended ropes, and then move on to learning vertical rope climbing techniques.
II CLASS
The comprehensive program for students of grade II provides for climbing on an inclined bench in crouching and kneeling emphasis (benches are placed at an angle of 40 °); lying on his stomach, pulling himself up with his hands; along the gymnastic wall with simultaneous interception of arms and rearrangement of legs, climbing over a gymnastic beam at a height of 60 cm. From grade II, students begin to master the hangs and stops: hanging exercises while standing and lying down; while hanging on the gymnastic wall, flexion and extension of the legs; hanging on bent arms; exercises in an emphasis lying and kneeling and an emphasis (on a horse, a log, a gymnastic bench); pull-ups in the hang while lying bent over, the same from the gray-haired legs apart on the rope and in the hang.
Climbing exercises in class II differ from those in the first class in that the conditions for their implementation become more difficult. So, for example, climbing is carried out already on benches set at an angle of 40 °. Climbing on a gymnastic bench, pulling up while lying on your stomach, is also performed on inclined benches. Climbing on the gymnastic wall is performed with simultaneous interception of hands and rearrangement of legs. Diagonal climbing is added, as well as sideways climbing with cross steps. The conditions for climbing are also becoming more difficult. In this class, students need to learn how to climb over a 60 cm high balance beam. There are two ways to teach climbing over a balance beam:
1. Climbing alternately shifting legs(Fig. 117).
2. Climbing with arms and legs(Fig. 118).
From grade II, students begin to master mixed standing and lying hangs. But before learning the hangs, they need to be introduced to the methods of grips. Hanging exercises are performed with a grip from above (Fig. 119, a), from below (Fig. 119 , b) and different grip (Fig. 119, V).
Grip techniques can be learned frontally by the whole class using gymnastic sticks.
Hanging standing
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3. Hang standing bent over (Fig. 122). From a hanging position, bend at the hip joints to an angle of 90 °, arms straight, head straight.
4. Hang standing behind (Fig. 123). From the hanging position, turn around, releasing one hand, and again grab the projectile shoulder-width apart with a grip from below.
5. Hang crouching (Fig. 124). From hanging standing on bent arms, unbending your arms, sit down and take a hanging crouching.
6. Hang crouching behind (Fig. 125). From hanging standing behind, take a small step forward and sit down without bending your arms.
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1. Hang lying (Fig. 126). It is performed from hanging on bent arms by alternately or simultaneously rearranging the legs forward. The angle of inclination of the body to the floor is less than 45°. Shoulders should be almost vertical under the bar (bar).
2. Hang lying bent over (Fig. 127). From hanging lying down, bend at the hip joints and take hanging lying bent over.
3. Hang lying behind (Fig. 128). Crouching from the back, moving the legs back, take the hanging from the back.
Visas (simple)
1. Vis (Fig. 129). Arms, torso and legs form a straight line. In the hanging position, keep the body straight, the muscles of the shoulder girdle are moderately tense, the stomach is tucked up. First, the position of the hang is studied on the gymnastic wall, where 10-15 people can perform the exercise at the same time. Hang can be performed both with your back to the wall, and facing it. When hanging with the back to the wall, it is necessary to ensure that the students touch it with the back of the head, shoulder blades, buttocks, calf muscles and heels, and when hanging facing the wall - with the chest, stomach, hips and socks.
2. Hanging on bent arms (Fig. 130). From the hang standing on bent arms on the gymnastic wall on the first or second rail, lowering the legs, take the hang on bent arms. On projectiles, hanging on bent arms can be taken from standing hanging: slightly pushing off with your legs and bending your arms, hang on bent arms and
briefly fix this position.
4. Hang with legs bent (Fig. 131). From the hang, crouching, push off with your legs, bend them at the knees and briefly fix this position.
Starting from grade II, pupils of a general education school must fulfill the standards for physical fitness in pull-ups. Boys perform pull-ups on the crossbar from the hang, and girls from the hang lying down. Since the adoption of standards is a kind of testing, it is necessary to adhere to certain requirements for the implementation of these exercises.
Hanging exercises
1. Hanging with your back to the gymnastic wall - hanging with one leg bent - hanging - hanging with the other bent - hanging.
2. Hang - hang with legs bent - hang.
3. Hang legs apart - hang.
III CLASS
In grade III, students continue to improve in climbing on inclined benches at an angle of 45-50 °, and especially in climbing lying on their stomachs, pulling themselves up with their hands, lying down. Basic climbing exercise that students must master III class, this is climbing a rope in a hanging position with bent arms with a grip on the rope with the legs, as well as climbing over a log, a horse 90 cm high. In addition, the performance of exercises in simple and mixed hangs and emphasis in various combinations is improved.
Hanging and push-up exercises
1. Hang - hang with legs bent - hang. Run 5-6 times.
2. Hanging on bent arms - lowering into the hang for 6-8 s. Run 2-3 times.
3. Pull-ups in the hang (boys).
4. From an emphasis standing with a jump, an emphasis on a horse, a log (hold for 2-3 s) - a swoop back dismount. Repeat 5-6 times.
5. From an emphasis standing on a horse, a beam with a jump, an emphasis - an emphasis of the legs apart - an emphasis and a dismount with a swoop back.
Requirements for the level of physical fitness of students III class in pull-ups in the hang (boys): 5 times or more - high; 3-4 times - medium; 1 time - low.
Requirements for the level of physical fitness of students of grade III in pull-ups from a lying position (girls): 16 times or more- high; 7-11 times- average; Zraza and less- low.
IV CLASS
In grade IV, rope climbing begins in three stages, and the skills of climbing over obstacles continue to improve. Students master new types of hangs and stops, such as hanging and bending over, hanging on bent legs and arms (hanging with a curtain on two), hanging with an angle, continue to improve physical fitness by pulling up and raising legs in a hang.
Overcoming obstacles
The task of training is to teach children the ability to use the learned climbing methods in more difficult conditions. To solve this problem, the height of the projectile increases, the technique for overcoming obstacles becomes more complicated, and obstacle courses are used. Combinations of exercises to overcome the obstacle course should initially be simple and consist of 2-3 elements. For example, walk along the rail of a gymnastic bench, jump over another, climb over a log with a height of 80-100 see one of the ways studied in III class. The next option can be this: walk 5 m on toes, hands behind your head, run along the gymnastic bench, climb the gymnastic wall to the fifth rail and take side steps to the left along the entire gymnastic wall, get off to the floor, run 5 m and jump into the hoop, walk 3 m and climb over the log.
You can prepare such an obstacle course. Near the extreme spans of the gymnastic wall, two benches are placed across, a log 1 m high is installed at a distance of 2 m from the ends of the benches; jumping racks are installed 3 m from the log and the rope is pulled at a height of 60 cm (Fig. 146).
Overcoming the obstacle course is started by two students from the starting line, 2 m from the middle spans of the gymnastic wall. At the teacher's command, they run up to the wall, climb to the top rail, one moves to the right, the other to the left to the extreme spans and, going down, walk along the bench, hands behind their heads, jump off and run up to the log, climb over it in any way, run and jump over through the rope, running around the racks and the log to the right and left, they return to their places. Obstacle courses can be very different depending on the task of the lesson and the corresponding conditions.
Hoops, medicine balls, maces, and other implements can be widely used for obstacle courses.
Hangs and stops
vis hunched over(Fig. 147) is performed on the crossbar, bars, rings. The body is bent at the hip joints approximately at an angle of 50-70 °, the back is rounded, the head is slightly inclined to the chest, the arms are straight. You can finish the exercise by going to the hanging while standing behind or, lowering the pelvis, crouching into the hanging.
Vis angle(Fig. 148) is performed on the gymnastic wall, crossbar, rings, bars. From the hang, raise straight legs to a horizontal position. You can also do it as follows: from the hang, take the hang with your legs bent and then straighten your legs into the hang with an angle.
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Vis arched(Fig. 149) is performed on the gymnastic wall, crossbar, rings, bars.
It is desirable to begin to train hanging on the gymnastic wall after bending over. From the hanging standing behind, bending to the gymnastic wall with a push of the legs, go to the hanging, bending over. In the hanging position, the arms should be completely straight (do not pull up). The back of the head, back, legs and heels touch the wall, the head leans back a little (Fig. 150). Execute with. Help to render, standing on the side, under the shoulder and legs.
Hanging on bent legs and arms(Fig. 151) is performed on the crossbar or bars r / c. From hanging standing with a push of two legs, bending them, make a jump with two and take a hang on bent legs and arms (hanging with a curtain of two). It can be performed in another way: from the hanging standing behind with a forward tilt with a push of two, bending through the hang, hanging on bent legs and arms.
Hang on one(Fig. 152): shoulder-width grip, one leg, bent at the knee, is placed on the crossbar, a pole, the other is straight and slightly lowered down, the body is slightly bent, the head is slightly tilted back. Belay, standing on the side, with one hand behind the wrist, the other behind the shin of the leg performing the veil. It is performed from the hanging standing behind, pushing with two, bending through the hanging from behind, swinging with one leg.
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Hang on one(Fig. 153) is performed similarly to hanging on one (veil), only the bent leg is not between the hands, but outside.
Hanging on bent legs(Fig. 154) is performed on the crossbar and bars r / c. Legs together, knees bent, body straight, slightly bent, head tilted back. They insure, standing on the side, behind the shins, so that the legs do not unbend at the knee joints. Perform the exercise from hanging on bent legs and arms (hanging with a curtain of two), lowering your arms and straightening up. First, the hands are lowered alternately, and then simultaneously. When moving from hanging on bent legs and arms to hanging on bent legs, they insure with one hand on the shins from above, and with the other support under the back.
Emphasis on bars(Fig. 155), crossbar, bars r / in (Fig. 156). The arms are straight, the torso and legs form an almost straight line, the head is straight. Training begins with mastering the emphasis on the uneven bars after repeating the emphasis on the log and horse (III class).
1. From the stop, standing across at the ends of the bars with a jump at close range.
2. The same in the middle.
3. From the hang, standing on the crossbar, on the lower bars r / in the push with two at close range
On the gym wall
1. Facing the wall hanging on bent arms, hold for 5-6 s. Pause 8-10 s and repeat again.
2. From hanging on the upper rail, alternately intercepting the hands, lowering down.
3. From hanging with your back to the wall, lifting bent legs. Repeat 5-6 times.
4. The same, but holding the bent legs and extending them forward into the vis with an angle and slowly lowering into the vis.
On the gym bench
1. Vupore lying, hands on the bench, flexion and extension of the Arms (boys - 8-10 times, girls - 5-6 times).
2. In an emphasis lying behind, flexion and extension of the arms (boys - 5-6 times, girls - 3-4 times).
3. From the support lying, hands on the bench, covered with a mat, with a push of the legs at point-blank range, crouching and jumping forward to the correct landing position.
Crossbar (low)
Hanging from a standing jump at point-blank range - lowering forward into a hanging crouching - with a push of the legs, jumping legs under the crossbar into a hanging bending - alternately releasing hands, hanging on bent legs - raising the body forward, hanging on bent legs and arms (hanging with a curtain of two) - unbending legs and lowering them back, hanging standing behind - releasing hands, step forward about. With.
Requirements for the level of physical fitness of IV grade students in hanging pull-ups (boys): 5 times or more- high, 3-4 times- average; 1 time- short,
Requirements for the level of physical fitness of students of grade IV in pull-ups from a lying position (girls): 18 times or more- high; 8-13 times- medium, 4 times or less- low.
5th class
Starting from grade V, a differentiated approach to boys and girls is intensified when choosing shells, exercises, and their dosage. Boys use the crossbar and bars to perform hangs and stops, and girls use r / w bars. All students of the 5th grade continue to improve in rope climbing in three steps and exercises in mixed and simple hangs and supports. The boys on the crossbar master the hang, bending over and bending over, swinging their legs, resting the legs apart with the right (left), from resting the legs apart with the right (left) dismount with a jump forward with a turn to the left (right). On the uneven bars - varieties of stops (emphasis on the forearms, hands) and Sedov (sedated legs apart, gray on the hip).
Girls on the bars r / v master hanging on the h / w, hanging crouching and lying on the n / w, hanging lying legs apart with the right (left), emphasis on the back.
Both boys and girls continue to work on improving physical fitness, using pull-ups and lifting of straight legs in the hang (boys) and pull-ups from the hanging lying (girls).
Crossbar (low)
One of the most difficult elements on the crossbar is the hanging hanging (see Fig. 135, class IV).
Execution technique. From hanging standing from behind, bending with a push with your feet, take the hanging bent over, unbending at the hip joints, hanging bent over. The body is bent and is in a vertical position with the head down. Hands shoulder-width apart with an overhand grip, legs together, socks pulled back. The head is tilted back.
I. Bars
Students of the 5th grade improve the implementation of stops. For this, the following exercises are recommended.
1. In emphasis, sagging and lifting the body in the shoulder joints.
2. Movement in an emphasis. For example, at the ends of the poles, take an emphasis with a jump and, alternately rearranging your hands, move forward. Having reached the other end of the poles, jump off. If the student cannot reach the end, then jump inside the bars.
3. Movement combined with turns.
Emphasis on the forearms
Execution technique. The torso and legs form a straight line, the head is straight. The hand is slightly shifted outward, and the elbow is inward. 90° angle between shoulder and forearm. This arrangement of the forearms allows you to avoid slipping of the elbows when performing exercises (Fig. 158). Preliminarily, it is advisable to study the emphasis lying and lying back on the forearms on the floor, then on the bars to teach the correct grip with the hands and the location of the forearms. After that, teach emphasis on the forearms.
Emphasis on hands
Execution technique. Vupore the body is kept straight without sagging in the shoulder joints. The hands, slightly bent at the elbow joints, clasp the poles, leaning on them mainly from the outside (Fig. 159). When performing an emphasis on the hands, the width of the poles must be determined by the length of the forearm. True, it is not easy to stay on such poles at first, but in the process of training, the muscles of the shoulder girdle quickly strengthen and this width of the poles becomes familiar and convenient for learning and performing swings. In order not to hurt your hands, you can put foam pads on the poles. To strengthen the muscles of the shoulder girdle and prevent sagging in the shoulders, it is advisable to raise and lower the body while resting on the hands by reducing or increasing the angle between the shoulders and the poles. The normal position of the shoulders in relation to the poles is considered to be when the angle is about 45 °.
Execution technique. From a gray-haired leg apart, with a jump of one, take a sitting on the hip (Fig. 161) . Legs are outside. One leg, bent at the knee, rests the entire lower surface of the thigh on the pole, and the other is laid back, the socks are pulled back. The shin of the bent leg is parallel to the straight leg laid back, keep the torso and head straight. Support on the poles can be performed with both hands or with one hand, the other to the side.
Vis on a/w
The students got acquainted with the hanging exercises in the 2nd grade, where they mastered the hanging on the gymnastic wall. The difference lies in the fact that, in hanging on the upper body, the body is not fixed, but free. To improve the hang, the following exercises can be offered: with the help, take a hang on the upper body - hang with legs bent - hang - dismount down. It should be noted that hanging is the main starting position for performing many exercises on the parallel bars.
Vis crouching on n / f
Execution technique.
Training sequence: in the V class hanging lying on the bottom can be taken from hanging through hanging crouching. From lying down, take hanging lying bent over on the bottom, then hanging with legs bent and hanging, dismounting down.
Hang lying legs apart one (on horseback)
Emphasis at the back
Execution technique. The emphasis on the back is most conveniently taken from the hang lying on the floor. By successive interceptions of the hands for the n / w, go to point-blank behind - a kind of sitting on the poles (Fig. 165).
Vis lying on the n / f
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Execution technique. In the lying position, the body should be straight and slightly arched, the head is slightly tilted back, the arms are straight, the back of the thighs is supported on the bottom (Fig. 163).
Training sequence: in the V class hanging lying on the bottom can be taken from hanging through hanging crouching. From hanging lying, take hanging lying bent over n /
Hanging and rest exercises represent various positions (horizontal, vertical and inclined) and movements of the person involved in gymnastic equipment. These exercises are available to children from 7 years of age.
Various combinations of positions (postures) and movements in the hangs And stops are performed in tonic, isometric and auxotonic modes, which allows you to have a versatile effect on the body of those involved and solve a variety of problems.
General impact. Adoption of various provisions c. mixed hanging, resting and sitting, balancing the body in certain postures are associated with tonic contractions of the entire musculature. Tonic contractions with small static loads, which are typical for the described exercises, require less energy expenditure than muscle contractions of a phase nature. Hanging and resting exercises have a general effect, harmoniously develop all physical qualities, especially static strength. In addition, moving the body from one position to another requires dynamic muscle efforts, which is important for the development of speed-strength qualities.
Training effect on internal organs. Various body positions involved (horizontal, inclined and vertical-head down) affect the work of the cardiovascular And respiratory systems, as well as the activity of the organs of balance, therefore, exercises in the And stops are useful for training
ki of the cardiovascular and respiratory systems and education of the ability to maintain good orientation in unusual body positions.
Posture formation. Performing exercises in the hangs, emphasis And sedakh is associated with maintaining the balance of the body on the projectile and maintaining the correct posture, which requires the practitioner to be able to coordinate the work of many muscle groups well.
Muscle sensations that arise when doing exercises in hanging, rests and sits, as well as the presence of tonic reflexes covering the entire muscles of the body, and their ability to redistribute muscle tone create favorable conditions for maintaining body balance and maintaining certain positions.
Regular performance of well-established exercises in the hangs, emphasis And sitting on various gymnastic equipment is an effective means of forming the correct posture.
Development of differentiations of space, time and degree of muscular effort. When performing exercises in the hangs and supports, students master the ability to perform various movements of the body in space at different speeds and with different types of muscle efforts. To teach students to evaluate their movements and manage them, you need to offer special tasks. When performing exercises in the hanging or lying position, you can give the task to evaluate the angle of inclination of the body or the angle of flexion of the body, and when bending the arms or torso, determine the time spent on performing these actions and the nature of muscle efforts (perform movements quickly and slowly with maximum and minimum muscle tension).
All senses take part in the performance of any movements: vision, hearing, muscle, skin and vestibular sensitivity. Muscular feeling occupies a special place in the control of movements. “The role of muscle feeling,” writes Prof. A. N. Krestovnikov, is extremely diverse. It is important in the implementation of a number of functions of the body, starting with maintaining the balance of the body and ending with the emergence of ideas about time and space.
However, it should be borne in mind that the ability to evaluate movements in space, time, and also by the degree of muscle effort is possible only when performing special exercises, such as exercises in hanging, resting and sitting on gymnastic apparatus. To form the initial skills to manage ■ your movements, you can use the following exercises:
1. Take a hanging position lying down so that the angle of inclination of the body with respect to the floor (Fig. 97) is 45 °. The accuracy of the task can be determined by the teacher or one of the students, who, standing on the side, visually measures the angle of the body along
*A. N. Krestovnikov. Essays on the physiology of physical exercises. M., FiS, 1951, p. 64.
Graduated scale against which the exercise is performed. Urgent information about the magnitude of the error allows the trainee to compare the muscle sensations he has from the performed action with the results obtained and correct the error. By repeating this task, students achieve high accuracy of movements.
2. The same, but hang lying at an angle of 35 and 25 °.
3. The same, but take a lying position and determine the angle of the body.
4. Take a hanging position lying down and bend at the hip joints at a given angle (150, 120, 90°; Fig. 98).
5. From hanging lying legs back (Fig. 99), bend 200 and 210 °. Using urgent information about the degree of deflection, develop a differentiation of the degree of deflection by 200 and 210 °.
6. From an emphasis lying, hands on a gymnastic bench, bending the body by 200 and 210 ° and bending it by 90 and 150 °.
7. The same, but perform the exercises slowly (for 3-4 counts) ^ and quickly (for 1 count) and on a signal (clap).
ny muscle groups and regulation of their tension. It is convenient to teach these actions in the process of doing exercises in the hangs and stops.
Classification of exercises
Hangs and stops are among the simplest static and strength exercises.
Static exercises are fixed positions in mixed and simple hangings, stops and sit-ups performed on gymnastic apparatus, wall, ladder, rope.
Static exercises in mixed hangs
Hanging standing - an inclined position of the body while standing with the hands gripping the projectile (Fig. 100), the torso and legs are straightened, the head is straight, as if at attention.
Hang standing bent over - while standing, the body is bent, the back is straight, the head is laid back (Fig. 101).