Finished another topic. The children learned everything that was planned. It is necessary to sum up and evaluate the knowledge of students. What is the best way to organize such a lesson? How to make it interesting?

Goals and objectives

Educational tasks:

- improve the technique of performing acrobatic elements;
- continue mastering the complex of acrobatic exercises.

Wellness tasks:

– form the correct posture, improve health;
- develop the strength of the muscles of the hands and abdominals;
– to develop strength endurance for the main muscle groups when performing outdoor switchgear.

Educational tasks:

- to develop in children a sense of responsibility for the implementation of the assigned task;
- to form aesthetic needs, improve the skills of performing gymnastic exercises in accordance with the chosen gymnastic style.

Equipment: gymnastic benches and mats, cards with gymnastics tasks, dumbbells weighing 500 g.

Preparatory part

Before starting classes, you need to prepare gymnastic benches and dumbbells.

1. Construction of the class, greeting, message of the tasks of the lesson. Checking homework - cards with gymnastics assignments. Each student answers clearly, briefly (20–25 seconds): “Flexibility is ...”, “Endurance is ...”, etc.

2. Combat techniques - turns, rebuilding in 2-3 lines, 2-3 columns in place, on the move. Follow your posture.

3. Walking on toes, on heels, in a semi-squat, side steps, back forward, performing the task.

4. Running on socks, on the whole foot; with overflowing of the lower leg, with a high elevation of the thigh; with straight legs forward, backward; back forward, back forward with overwhelm of the lower leg back; step by step while completing the task. Maintain distance, alignment in the column, monitor breathing.

5. Walking. Restoration of breathing. Take dumbbells. Don't forget to follow the safety rules.

6. Rebuilding in two lines. The back is straight, keep your head straight, do not slouch, monitor your posture.

ORU with dumbbells

1. I.p. - leg stance apart.
1 - head tilt forward;
2 - head tilt back;
3 - head tilt to the left;
4 - head tilt to the right.

The back is straight, do not make sudden head movements.

2. I.p. - Stand with feet shoulder width apart.
1 - hands forward;
2 - hands up;
3 - hands forward;
4 - i.p.

3. I.p. - leg stance apart.
1 - bend your arms at the elbows, press the dumbbells to your chest;
2 - hands forward;
3 - bend your arms at the elbows;
4 - arms to the sides.

4. I.p. - stand legs apart, hands behind the head.
1-2 - turn the body to the left;
3-4 - turn the body to the right.

5. I.p. - stand legs apart, arms straight with dumbbells behind your back.
1-2 - torso tilt to the left;
3-4 - torso tilt to the right.

6. I.p. - stand legs apart, arms back.
1-3 - torso tilt forward, arms forward and down;
4 - i.p.

7. I.p. - leg stance apart.
1-3 - tilt the body forward, touch the floor with dumbbells;
4 - i.p.

8. I.p. – o.s.
1 - lunge with the left foot forward, arms forward;
2 - i.p.
3 - lunge with the right foot forward, arms forward;
4 - i.p.

9. I.p. - emphasis lying.
1-4 - emphasis lying, hands behind;
5–8 - i.p.

Do not take your hands off the floor.

10. I.p. - legs crossed, hands behind the head.
1, 3 - sit down;
2, 4 - i.p.

11. I.p. - crouching emphasis.
1-7 - perform 7 jumps up, arms up;
8 - i.p.

12. Walking in place, moving forward in a column. Rebuilding in two lines. In the direction of travel, put the dumbbells in the designated place.

13. As a preparation for the main part of the lesson, do this exercise on a gymnastic bench. Put a mat on top of it.
I.p. - lying on his stomach, hands behind his head, the partner holds his legs.
1-3 - slightly rise up, bending over;
4 - i.p.

Main part

The teacher shows the technique of performing acrobatic exercises, gives explanations. Pupils improve the relevant skills, then perform a set of assessment exercises.
The performance of each acrobatic element is evaluated separately, then the points are calculated, and the teacher sets the final mark:

- balance exercise - "swallow";
- lunge forward, straight arms spread apart;
- crouching emphasis;
- two somersaults forward;
- stand on the shoulder blades;
- two somersaults back;
- headstand and handstand;
- crouching emphasis;
- emphasis lying;
- roll to the side;
- "bridge" from a prone position;
- crouching emphasis;
- jump up, bending over, arms up and to the sides.

Acrobatic exercises

1. Repeat the technique of performing acrobatic elements, find and correct mistakes. Perform somersaults in a group.

2. From I.P. lying on your back, make a “bridge”, return to point-blank crouching with the help of a partner.

3. Make a "bridge" from a standing position with the help of a partner.

4. From I.P. lying on your back, make a “bridge”, return to point-blank crouching without the help of a partner.

Final part

Building in one line. Movement coordination exercise:

I.p. – o.s.
1 - take your right hand forward, left back, put your right foot forward;
2 - i.p.;
3 - put your left hand forward, right back, put your left foot forward;
4 - i.p.;
5-8 - the same - from the right hand and right foot.

Students who make mistakes take a step forward.
The results of the exercise and the general results of the lesson are summed up.
The teacher grades, marks the best students.
The attendants clean the gymnastic equipment in the designated place.

Marina Titarenko,
deputy director for military-patriotic education, teacher of physical education, secondary school No. 20, pos. Chulman, Republic of Sakha (Yakutia)

Tatyana Shabanova
Morning exercises in the middle group with dumbbells

Morning exercises middle group with dumbbells

Exercises Dosage Organizational and methodological instructions

Motivation (presentation with strong men)

Alignment

Walking with the task

Walking on toes

Walking on heels

jumps

1. « dumbbells up»

I. p. o. With., dumbbells below

1-hands up

2. "Turns"

I. p. kneeling, dumbbells to shoulders

1- turn to the right, arms to the sides

3-4-to the other side

3. "Forward bends"

I. p. sitting, legs spread apart, dumbbells below

1-torso forward, leave dumbbells

3-torso forward, take dumbbells

4. "Knees to chest"

I. p. lying on your back, legs together, arms along the body

1-bring your knees to your chest

5. "Squat"

I. p. legs slightly apart, dumbbells below

1-sit down, dumbbell forward

I. p. o. With., dumbbells

Jumping in any way, alternating with walking

30*3 Good morning! Children, today we will deal with the subject, and with what, you will find out by looking at the pictures. What do you think this item is.

dumbbells right. Let's try to do it with him gymnastics?

Stand in one line along the edge of the carpet, to the right! Bypassing the hall step march! Nice going! Keep your head straight, back straight. We take dumbbells in each hand. Be careful, dumbbells to the shoulders ....up…. to the shoulders .... up, lower. Dumbbells we go up on our toes. Right across the hall. Dumbbells to the sides, on your heels! Right across the hall. Get ready to run. Easy run march! We keep our distance. step! Well done.

Prepared to rebuild the links. The link will be Tanya and Natasha! Tanya, take out the link, Masha, take out. Guides in place group stand in place once or twice. Stepping to wall 1-2, to me. 1-2! Natasha's column step forward, one or two.

First exercise « dumbbells up» . I. p. o. With., dumbbells below. Straighten your shoulders, start the exercise! Dumbbells up and down. 1-2. Hands are straight. n. Half a turn to the right, one or two!

"Turns". I. p. on my knees, take dumbbells to the shoulders! Knees together, socks on the carpet, straighten your shoulders! Exercise in the right side to the wall, start! Right-straight-left-straight. 1-2-3-4. Well done!

"Forward bends". Sit on the floor, spread your legs apart, dumbbells below! Start the exercise! Put-straighten-take-straighten. 1-2-3-4. Well done!

Exercise "knees to chest". Lie on your back, connect your legs, arms along the body, the ball in your right hand. Get ready. Start the exercise! Knees to the chest - lower the legs, to the chest - and. p. 1-2

Get up. Line up in columns.

"Squat". I. p. legs with a narrow stance, accept dumbbells below! Start the exercise! Squat-get up. Hands forward - stand up. 1-2. Well done!

Dumbbells to chest, Let's jump. We land on our toes, jump higher. try to jump in one place, well done! Turn to the wall, to me, We go around the hall with the usual step!

Let's blow in dumbbell like a microphone ....Remove dumbbells.

Charging is good for everyone

Everyone needs a charger

From laziness and disease

She saves everyone!

Thank you! Goodbye!

Related publications:

Morning exercises "Hare exercise" in the second junior group Video Morning gymnastics. 2 junior group. "Hare exercise" I. introductory part. Teacher: Good morning guys! Pupils: Good morning.

Non-traditional role-playing morning exercises for children of the middle group "Olympic Morning" Non-traditional plot-role-playing morning exercises for children of the middle group on the topic: "Olympic morning" Developed by: Korableva E. G.,.

morning exercises Morning exercises in the senior group Task: Improving children's health, instilling a love for physical culture, developing physical activity.

Morning exercises in the middle group Morning exercises in the middle group. Purpose: to promote the health of children, to develop the physical activity of children in the process.

morning exercises Morning exercises from October 1 to October 15 1. Walking in a column one at a time. Walking on toes with high knees, on heels. Running in a circle.

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Dumbbells can be collapsible and non-collapsible. The latter have a given weight. Collapsible are a neck and a set of pancakes. If you plan to do strength training and gradually increase the load, buy collapsible equipment: they take up little space and allow you to select the weight for each exercise.

Collapsible dumbbells

You can buy non-separable ones, but take several weights at once for exercises on different muscle groups. For shoulders, biceps and triceps, light dumbbells up to 5 kg are needed. For squats, deadlifts and other exercises for large muscle groups, shells weighing at least 16–20 kg are suitable.

Non-separable dumbbells

Also in stores you can find fitness dumbbells coated with neoprene or vinyl. They are bright and pleasant to the touch, but too light for strength training and are only suitable for aerobic exercise sessions.

Fitness dumbbells

Therefore, even if you are a complete beginner, do not take such dumbbells for strength training. As a last resort, you can always fill a plastic bottle with sand or water and get the same 1.5-2.5 kg.

What exercises to do

There are many exercises with dumbbells, listing everything does not make sense. Lifehacker chose the most popular ones and divided them into muscle groups.

To make a workout for the whole body, it is enough to choose 1-2 exercises from each group. Perform exercises in 3-5 sets of 8-12 times. Choose the weight in such a way that the last ones in the approach are difficult, but the technique does not deteriorate.

If you have too light dumbbells to thoroughly load the muscles in 12 repetitions, increase the number of repetitions in the approach. At the end of the exercise, fatigue should occur in the muscles.

What exercises with dumbbells will pump the biceps

Grab dumbbells and keep your hands palms facing your body. Bend your elbows and bring the dumbbells up to your shoulders while turning your wrists outward. At the top point, the palms should be turned towards the body.

This is an isolated exercise for the biceps, it only works the forearms. The rest of the body is not involved: there are no jerks, buildup and other unnecessary movements.

Sit on an incline bench, press your body to the back, feet to the floor. Lower your arms with dumbbells so that they hang freely along the body. From this position, raise the dumbbells to shoulder level and lower them back. Always return to the starting position in order to work in full range.

Sit on a bench, spread your legs wider, press your feet to the floor. Take a dumbbell in your right hand, pressing your shoulder against the inside of your right thigh, close to your body. Do not put your elbow on your leg: this will remove the load from the biceps and deprive the exercise of its meaning. Rest your left hand on your left knee.

Perform a dumbbell raise. Return your hand to the starting position and repeat.

What exercises with dumbbells will pump triceps

Rest on the bench with your knee and palm. Take the dumbbell in your other hand. First, bend it at the elbow at a right angle, then straighten it, return to its original position and repeat. Move only the forearm, do not change the position of the body until the end of the exercise.

This exercise is similar to the previous one, only performed without support. Tilt the body, slightly bend the lower back. Lower your shoulders, and let your elbows form a right angle.

Extend your arms with dumbbells, return to the starting position and repeat. Do not change the position of the body until the end of the exercise.

Grasp the dumbbell pancake with both hands and lift it above your head. Bend the limbs at the elbows, lowering the projectile behind the back, lift it back up and repeat. Do not move your shoulders: only the forearms work.

What exercises with dumbbells will pump your shoulders

Raise the dumbbells to shoulder level, expand your chest, bring your shoulder blades together. Now drop your shoulders. Squeeze the dumbbells up and slightly take them behind your head. Lower them to the starting position and repeat.

Raise your arms with dumbbells to the sides to shoulder level, lower back and repeat. Slightly bend the limbs at the elbows to.

Tilt the body to parallel with the floor, slightly bend your knees. Spread your arms with dumbbells to the sides to shoulder level and return back. Perform the movement smoothly, without jerking. Do not change the position of the body until the end of the exercise.

What exercises with dumbbells will pump your back

Lie on your stomach on an incline bench, lower your arms with dumbbells. Pull the fists with weight to the belt, bring the shoulder blades together and lower the shoulders. Return your arms to the starting position and repeat.

2. Dumbbell row to the belt in an incline

Rest on the bench with your left palm and knee, straighten your right leg, press your foot to the floor, stretch your hand with a dumbbell down. Pull the weight up to your waist and lower it back down. Do not raise your shoulder, do not hunch. Do not change the position of the body throughout the exercise. Look at the floor in front of you so that your neck is in line with your back.

Tilt your back to parallel with the floor or slightly higher, hold the dumbbells in outstretched arms. Lower and straighten your shoulders, pull the weight to the belt, bringing the shoulder blades together, and then lower back. Do not change the position of the body until the end of the exercise.

What exercises with dumbbells will pump the chest

Lie down on a bench, press your feet to the floor. Bend your elbows at a right angle, position your shoulders parallel to the floor or slightly lower. Hold your wrists as if. Squeeze the dumbbells up while turning your hands palms to each other and connecting them. At the top, your fists should meet. Lower your arms to the starting position and repeat.

Lie down on a bench, press your feet to the floor. Connect your hands with dumbbells above you, and then spread them apart, stretching the pectoral muscles. Bend your elbows slightly to protect the joint. Bring your hands back to the starting position and repeat.

Lie down on a bench, press your feet to the floor. Bend your elbows at a right angle, turn your palms towards your body. Straighten your arms, but not completely: at the extreme point, leave them slightly bent to protect the joint. Return your forearms to the starting position and repeat.

What exercises with dumbbells will pump the hips and buttocks

Sit on the floor next to the bench, rest your back on it, bend your legs. Raise your pelvis without lifting your feet. Put your hands with dumbbells on your hips. Straining the gluteal muscles, move the pelvis up to the parallel of the hips with the floor. Lower yourself to the starting position and repeat.

Stand up straight, hold dumbbells in outstretched arms, palms should be turned to the body. Slightly bend your knees, bend over with a straight back, move your pelvis back and lower the shells to the middle of the lower leg. Hold the dumbbells close to your legs. Keep your back straight. Return to starting position and repeat.

Take dumbbells in your hands, lunge forward and touch the floor with the knee of the leg standing behind. Make sure that the lower limbs are bent at right angles and that the knee that is in front does not go beyond the toe. You can perform lunges in or on the spot.

This version of the exercise pumps not only the hips, but also the shoulders and core muscles. Do not immediately take a heavy dumbbell: first test your sense of balance by doing an exercise with a light weight.

Raise the projectile above your head, stretch your other hand to the side. Perform lunges as you move around the gym. After completing one set, repeat it with the dumbbell in the other hand.

Stand with your feet shoulder-width apart, turn your toes out to the sides. Hold the dumbbells over your shoulders. Squat down until your thighs are parallel to the floor or below. Keep your back straight and your heels pressed to the floor. Straighten up and repeat.

This exercise involves several muscle groups at once: hips, buttocks, core muscles, shoulders and triceps. It is well suited for intense interval and circuit training.

Stand with your feet shoulder-width apart, turn your toes out to the sides. Hold the dumbbells next to your shoulders. Do a squat, straighten up and, without stopping the movement, squeeze the shells up, slightly taking them behind your head.

You are not doing a bench press, but a push press: using the momentum of the lift to squeeze the dumbbells up. Therefore, do not pause between squats and bench presses.

Another exercise involving several muscle groups. Dumbbell swings involve the muscles of the hips and back, strengthen the shoulder girdle.

Place your feet shoulder-width apart, slightly turn your socks to the sides. Grasp one dumbbell with both hands, tilt your back straight, bend your knees and move your pelvis back. Place the dumbbell between your legs. With a sharp movement, move the pelvis forward, while straightening up and swinging the projectile up. The dumbbell describes a semicircle and ends it above the head. Then you return to the starting position and repeat the movement.

If you work with the pelvis, the exercise will load the buttocks well, if not, the extensors of the back. Although both muscle groups will work anyway.

Exercise with an emphasis on the inner thigh.

Place your legs 1.5-2 times wider than your shoulders, turn your socks to the sides. Grasp one dumbbell with both hands. Do a squat, spreading your knees to the sides. Keep your back straight and squat until your thighs are parallel to the floor. Straighten up and repeat.

Take dumbbells in your hands, stand with your back to the dais, put the toe of one foot on it. Do it. Check if the knee in front of the standing leg does not go beyond the toe. If so, move back slightly from the support. While squatting, try to turn the knee of the supporting leg outward.

Walk up the hill with dumbbells in your hands. During the lift, try to slightly turn the knee of the supporting leg outward: this way the joint is in a more stable position, which reduces the risk of injury.

Lie on the floor and rest your feet on it, bending your knees at a right angle. Raise one leg and straighten your knee, place the dumbbell on your hips. While tensing your buttocks, tilt your pelvis up so that the body and the raised leg are stretched in one line. Lower your hips to the floor and repeat.

What exercises with dumbbells will pump the press and core muscles

1. Turkish dumbbell raise

Great exercise for core muscles. Pumps and coordination of movements.

Lie on the floor, straighten your legs. Take a dumbbell in your right hand and lift it in front of you, stretch your left hand to the side. Bend your right leg and place your foot on the floor. Leaning on the right leg and left arm, take a sitting position. Move the dumbbell up and hold over your head. Move your left leg back and place it on your knee: you are now in a lunge position.

Stand up, and then repeat in reverse order: the left leg goes back into a lunge and kneels, the left arm and right leg rest on the floor, the left leg is moved forward and straightens, you sit down, then lower your back to the floor, stretch your left arm to the side and straighten your right leg.

When you master the exercise on a comfortable side, change your hand and try on the other. Just for starters, take a dumbbell easier.

Stand with your feet shoulder-width apart or slightly wider, grab a dumbbell with both hands. Turn the body to the right and move the projectile up and to the side. In this case, the heel of the left foot comes off the floor and turns outward to provide full rotation of the body. Turn the latter to the left side, while lowering the dumbbell to knee level. Imagine that you are doing an exercise in a rectangle: first you need to touch the projectile to the upper right corner, and then the lower left.

Perform an equal number of sets on both sides.

Sit on the floor, grab a dumbbell with both hands, lift your feet off the floor, straighten your back. Turn the body and arms with weight to the right, and then repeat the same to the left. Try not to lower your legs to the floor until the end of the exercise.

Stretch on the floor, put the dumbbell behind your head. At the same time raise the body, arms and straight legs, touch the toes of the feet with the projectile. Get back down and repeat. While lifting, try to keep your back straight and not bend your knees too much.

General developmental exercises are used to selectively influence individual muscle groups. They are performed without objects and with objects (dumbbells, stuffed balls, kettlebells, barbells, rubber shock absorbers, gymnastic sticks), on gymnastic equipment, as well as with partners.

According to their impact, exercises are divided into the following groups: exercises for the muscles of the arms and shoulder girdle; exercises for the muscles of the trunk and neck; exercises for the muscles of the whole body.

Depending on the methodological orientation, exercises develop strength, flexibility, speed of single movements, the ability to strain and relax individual muscle groups.

Exercises for the muscles of the arms and shoulder girdle Exercises without objects

Starting position (ip) - emphasis lying. Bending your arms, clap your hands with a push - emphasis lying down.

I.p. - Same. To go down in emphasis lying on the forearms - by force the emphasis is lying.

I.p. - Same. Peremakh with two legs to the right (left) at point-blank range from behind - turn around at point-blank range.

I.p. - Same. Emphasis lying on bent arms - emphasis lying.

I.p. - Same. Push stop standing - emphasis lying.

I.p. - Same. Emphasis lying on bent arms at an angle of 30, 60, 90 ° for 10, 20, 30 s.

I.p. - main rack (o.s.). Flying and jerking movements with straight arms - one forward, the other back.

I.p. - stand legs apart, hands in front of the chest. Jerking movements of the arms back.

I.p. - o.s. Free hand shaking with muscle relaxation.

I.p. - arms up (muscles tense). Consistent relaxation of the muscles of the hands, forearms and the whole arm, lowering the arms down.

I.p. - o.s. Tension of the muscles of the arms and shoulder girdle, followed by forward bending and muscle relaxation.

Weight training

(the weight of weights is determined by the physical fitness of those involved)

Dumbbell exercises

I.p. - o.s. Raising and lowering hands in the front and side planes.

I.p. - hands forward. Flexion and extension of the arms. Cross movements with straight arms. Turn the torso to the left and right, arms to the sides. Hand movements back. Tilt forward, arms to the sides, tilt back, arms to the sides.

Kettlebell and barbell exercises

I.p. - stand legs apart, kettlebell on the floor. Alternately lifting the kettlebell to shoulder level with the left and right hand.

I.p. - leg stand apart, the weight is held with both hands behind the head. Tilt left, right, forward.

I.p. - stand legs apart, arms with weights to the shoulders. Alternately raising your hands up.

I.p. - leg stand apart, barbell on the shoulders behind the head. Torso turns to the left, to the right, forward bends.

I.p. - leg stand apart, barbell in hands. Flexion and extension of the arms.

resistance exercises

Standing facing each other, the hands of the partners are connected. Alternate flexion and extension of the arms with overcoming the resistance of the partner.

Holding hands or a gymnastic stick, pulling each other over the line.

Sitting on the floor opposite each other, legs rest on the feet, hands are clasped. Pulling a partner.

Pulling out a gymnastic stick, stuffed ball from the hands of a partner.

Rubber shock absorber exercises

I. p. - o.s. with a shock absorber in the hands (its middle under the feet). Raising straight arms forward, up, to the sides, back (simultaneously, alternately, sequentially).

I. p. - the same. Circular movements of the hands in the front and side planes (alternately, simultaneously, sequentially).

I. p. - the same. Flexion and extension of the arms, overcoming the resistance of the shock absorber.

Exercises on gymnastic equipment

Exercises on the crossbar (gymnastic wall)

I. p. - hanging on the crossbar (gymnastic wall). Hanging bent - hanging from behind - hanging bent over - hanging. Hang bending to perform by bending your legs.

I. p. - the same. Hanging with legs bent - hanging at an angle.

I. p. - the same. Pulling up with your legs bent and hanging in an angle.

I. p. - the same. Hanging bent - hanging bent over on bent arms.

Exercises on the uneven bars

I. p. - emphasis. Flexion and extension of the arms, bending the legs and pointing at an angle.

I. p. - the same. Moving forward and backward in alternating interceptions. Moving forward and backward by simultaneous interceptions (jumps).

I. p. - the same. Waving: swing forward to bend your arms, swing back to straighten. Swinging: bend your arms back with a swing, straighten your arms with a swing forward.

EXERCISES FOR THE MUSCLES OF THE TRUNK AND NECK

Exercises without objects

I. p. - emphasis lying on bent arms, (chest touching the floor), - emphasis crouching - return to and. P.

I. p. - lying on your back, arms up. With a sharp movement of the gray in the grouping - return to and. P.

I. p. - stand legs apart, arms to the sides. Turns of the body to the right and left with simultaneous movements of the arms in different planes.

I. p. - stand legs apart, arms to the sides. Tilts forward, backward, right, left, touching the toes with a hand, with an energetic turn of the body.

I. p. - o.s. Circular movements of the head (torso motionless) to the left and right.

I. p. - the same. Touching the chest with the chin, followed by the maximum possible, but smooth retraction of the head back. The body is motionless, the muscles of the neck and shoulder girdle are tense.

I. p. - the same. Slow head turns left and right. The body is motionless, the muscles of the neck and shoulder girdle are tense.

I. p. - stand legs apart. Tilt forward with relaxation of the muscles of the trunk and neck.

I. p. - stand legs apart, lean forward. Tension and subsequent relaxation of the muscles of the trunk and neck.

Physical education and sports

Starting position: arms bent at the elbows, elbows raised up, hands at the back of the head, palms facing inward, dumbbells touching the upper edges of the shoulder blades. Starting position: hands at the front of the thighs of the palm facing the thighs. Starting position: the body is tilted forward to a horizontal position, the arms are lowered down, the palms are turned inward.

MOAU "Secondary School No. 2"

Subject:

"A set of exercises with

dumbbells"

Completed: student of 10 "a" class

Galikhmetova A.Zh.

Head: Seryakova G.A.

1. For biceps shoulder flexors (biceps).

Starting position: main stance, palms facing forward.

Execution: simultaneous or alternate bending of both arms in the elbow joints.

2. For the triceps extensors of the shoulder (triceps).

Starting position: arms bent at the elbows, elbows raised up, hands at the back of the head, palms facing inward, dumbbells touch the upper edges of the shoulder blades.

Execution: raise the dumbbells up, both simultaneously or alternately, without lowering your elbows.

Breathing: inhale when extending, exhale when bending.

3. For the muscles of the shoulder girdle.

Starting position: hands at the front of the thighs, palms facing the thighs.

Execution: simultaneously or alternately raise straight arms up.

Breath: inhale when lifting and exhale when lowering.

4. For the muscles of the shoulder girdle (muscles that reduce the shoulder blades and the posterior bundles of the deltoid muscles).

Starting position: the torso is tilted forward to a horizontal position, arms are lowered down, palms are turned inward.

Performance: raise straight arms to the sides; without bending the body.

Breathing: inhale when lifting, exhale when lowering.

5. For the muscles of the lower back, the latissimus dorsi and the levator ribs.

Starting position: feet are placed wider apart, hands with dumbbells are pressed to the back of the head.

Execution: tilt the body to the sides without bending the knees.

Breathing: inhale while straightening the torso, exhale while bending the torso to the sides.

6. Option "a": dumbbells raised up above your head.

7. For the muscles of the legs, torso and for the respiratory and vascular system.

Initial position:a wide lunge forward, the front leg is strongly bent, the rear leg is almost straight and rests on the toes.

Fulfillment: change of legs by jumps. The torso should not lean forward and move in the front back direction.

Breathing: deep, without delay.

8. For adductor muscles of the thigh and hip extensors, extensors of the back and shoulder girdle.

Initial position:legs apart wider, arms bent, hands with dumbbells at the shoulders.

Performance: squat with one leg curl. The other leg is straight. Keep your torso straight.

Breath: inhale crouching, exhale rising.

9. For oblique and lateral abdominal muscles.

Starting position: main stance, both dumbbells are in one hand.

Execution: torso to the sides. One arm, bending, rises along the body up above the waist, the other, unbending, goes down to the knee. The knees don't bend.

Breath: inhale while tilting to the side of the arm holding dumbbells, exhale while tilting to the side of the arm without dumbbells.

10. For the calf muscles - foot flexors (plantar flexion).

Starting position: feet at the width of the pelvis, toes are on a stand 58 cm high, heels are on the floor. Arms bent, hands with dumbbells at the shoulders.

Performance: lifting on toes.

Breathing: uniform, without delay.

As well as other works that may interest you
85502.		Power supply of the mining enterprise CJSC Zaporizhia Iron Ore Plant (CJSC ZZHRK)	507.66KB
	In the mine complex switchgear KRURN6, mine complete transformer substations of the TSVP series, a number of mine complex electric drive control stations of mechanized complexes of clearing and prepared faces, mine automatic...
85504.		FEATURES OF THE TACTICS OF INITIAL AND SUBSEQUENT CONSEQUENCES OF INVESTIGATORY ACTIONS	128.03KB
	Based on this, we can conclude that theft of other people's property is the most common act of all crimes committed on the territory of the Tyumen region. Most often there are thefts from apartments, cottages, garages and other premises belonging to individual citizens; theft of personal belongings at stations and trains, etc. The methods of committing thefts are very diverse: theft of state or public or personal property of citizens from premises; theft of personal property of citizens not related to penetration into the premises ...
85505.		Development of an IS for choosing the optimal solution for replacing equipment of an industrial enterprise	674.5KB
	In this paper, an attempt is made to solve the problem of distributing enterprise funds for the renewal of fixed assets, which is carried out by acquiring new equipment or overhauling an old enterprise. For this purpose, an information system was designed ...
85506.		Development of a proposal for improving the reform of pension provision	327KB
	The relevance of this direction is increasingly increasing in connection with the proclamation in Ukraine of a course towards the introduction of a balanced economic policy. The decrease in budget revenues has sharpened the problem of financing the areas of education, health care, science, and culture.
85507.			1.29MB
	The institution of inheritance arose several millennia ago with the advent of private property. Mention of inheritance can be found in the very first written sources: clay tablets of Sumer, Egyptian papyri, etc. It received progressive development and a high level in Roman private law.
85509.		Research on the specifics of psychological and pedagogical diagnosis of children with visual impairment	370.5KB
	The relevance of the study of this issue is due to the fact that the problems of deviant development in the context of environmental and social cataclysms are becoming global and generally significant. In this regard, timely diagnosis and special education acquire an important social function...