I yell at my back muscles. General developmental physical education exercises in kindergarten, for preschoolers, schoolchildren, students with a ball, gymnastic stick, on the spot. I.p. - right hand to the side, left hand up

Complexes of general developmental exercises

for students in grades 1-4

Complex number 1.

1. Starting position - stand legs apart, hands on the belt.

1 - arms to the sides; 2 - tilt to the right leg, touch the toe with your fingers; 3 - straighten up, arms to the sides; 4 - return to and. n. The same to the left leg.

Breathing: at the expense of 1-3 inhale, at the expense of 2-4 - exhale. Repeat 4 times on each side.

2. I. p. - stand legs apart, feet parallel.

1-2 squats on a full foot, arms forward; 3-4 - stand up, hands down. 5 - tilt to the left, palms slide along the body: left down, right under the arm; 6 - straighten up, arms down; 7-6 - repeat counts 5-6 in the other direction.

3. I. p. - emphasis sitting.

1-2 - leaning on your hands, transfer toheels; 3-4 - unbend legs with a sliding movement; 5-6 - bend the legs in reverse; 7-8 - unbending legs, return to and. P.

4 . I. p. - lying on your back, arms along the body, palms on the floor.

1 - bend left leg(lower leg horizontally); 2 - unbend the left leg at the knee; 3 - bend the left leg at the knee; 4-and. n. The same with the right foot.

Breathing in an arbitrary rhythm. Repeat 8 times with each leg.

5 . I. p. - lying on his stomach in emphasis on bent arms.

1-2 - push up, straightening your arms; 3-4 - and. P.

Breathing in an arbitrary rhythm. Repeat 6-8 times.

6 . I. p. - emphasis on the knees.

1-2 - alternately straightening the legs, take the position of the emphasis lying down;

3-4 - accept and. P.

Breathing in an arbitrary rhythm. Repeat 6 times.

Jumps on one leg: at the expense of 1-6 - on the right; 1-6 - on the left.

Repeat 2 times on each leg. Breathing in an arbitrary rhythm.

8. Walking in place with execution breathing exercise- 30 -40 s.

Complex number 2.

1 . I. p. - the main stand.

1 - arms to the sides; 2 - rising on toes, raise your hands up;

3 - arms to the sides, go down on the entire foot; 4 - and. P.

Breathing: at the expense of 1-2 - inhale; 3-4 - exhale. Repeat 8 times.

2. I. p. - stand legs apart, hands on the belt.

1-3 - on exhalation, three springy forward bends, touching the floor with your hands; 4 - straighten up, hands on the belt, inhale. Repeat 8 times.

3 . I. p. - stand legs apart, arms to the sides.

1-2 - tilt to the left, left hand on the belt, right up;

3-4 - straighten up, arms to the sides, return to and. n. The same to the right.

1-2 - swing with the right leg back; 3 - move forward;

4 - put a foot, return to and. n. The same with the left foot.

Breathing in an arbitrary rhythm. Repeat with each leg 4 times.

5 . I. p. - stand legs apart, hands behind the head.

1-2 - turn the body to the left, left hand to the side;

3-4 - return to and. n. The same to the right.

Breathing in an arbitrary rhythm. Repeat 4 times on each side.

6 . I. p. - main stance, hands on the belt.

1-2 - step with the right foot back, stand on the right knee, arms to the sides; 3-4 - stand up, put your right leg, hands on your belt.

Breathing in an arbitrary rhythm. Repeat 4 times with each leg.

7 . I. p. - the main stance, arms to the sides.

1 - emphasis crouching; 2 - put the right foot on the toe to the right;

3 - put your foot at point-blank crouching; 4 - and. n. The same with the left foot.

Breathing in an arbitrary rhythm. Repeat 4 times on each side.

8 . I. p. - main stance, hands on the belt.

Jumping on two legs with a 360° turn at the count of 4. Perform 32 jumps, switch to walking in place.

Complex number 3.

1-2 - rising on toes, pull the rope at the top; 3-4 - and. P.

Repeat 8 times. Breathing: rising on toes - inhale; descending - exhale.

2. I. p. - the main stand, the rope, folded four times, is at the bottom.

1 - jump rope up; 2 - put the right leg aside on the toe, tilt to the left; 3 - jump rope up, put your foot; 4 - and. P.

The same on the other side.

3 . I. p. - stand with closed socks, hold the rope by the ends.

1-2 - alternately lifting socks and heels, hold the rope under the soles of the feet back; 3-4 - hold forward in and. P.

Repeat 8 times. Breathing in an arbitrary rhythm.

4 . I. p. - the main stand, the rope, folded four times, is at the bottom.

1-2 - sit down, lift the rope up; 3 - 4 - and. P.

Repeat 8 times. Breathing in an arbitrary rhythm.

5. I. p. - gray legs apart, the rope, folded four times, is at the bottom.

1 - lift the rope up; 2 - tilt to the right leg; 3 - jump rope up; 4 - and. n. The same to the other leg.

Repeat 4 times for each leg. Breathing: when tilting to the leg - exhale; straightening up - inhale.

6. I. p. - kneeling, the rope, folded four times, is at the bottom.

1-2 - sitting on the right thigh, rope forward;

3-4 - and. n. The same in the other direction.

Repeat 8 times. Breathing in an arbitrary rhythm.

7. I. p. - the main stand, the rope is prepared for jumping.

Jumps with forward rotation of the rope and with an intermediate jump. Complete 32 jumps. After a short rest - jumping with the rotation of the rope back and an intermediate jump. Also 32 jumps with the transition to walking with a breathing exercise.

Complex number 4.

1. I. p. - the main stance, hands to the shoulders.

1 - hands down; 2 - hands in front of the chest; 3 - arms to the sides; 4 - hands to the shoulders.

Repeat 8 times. Breathing in an arbitrary rhythm.

2 . I. p. - the main stance, arms bent at the elbows are at chest level, turn palms down.

1-2 - jerking hands back; 3-4 - jerking hands with a turn to the right. The same on the other side.

Repeat 4 times on each side. Breathing in an arbitrary rhythm.

3. I. p. - emphasis sitting, legs apart.

1 - connect the legs above the floor; 2 - raise your legs without bending your knees; 3 - lower your legs; 4 - return to and. P.

Breathing in an arbitrary rhythm. Repeat 8 times.

4 . I. p. - gray in the group (press the knees of the chest with your hands).

1-2 - with a sliding movement of the legs, lie on your back, arms along the body; 3-4 - reverse movement to return to and. P.

Breathing in an arbitrary rhythm. Repeat 8 times.

5 . I. p. - Lying on your back, arms along the body.

1 - raise straight legs forward-up; 2 - spread legs apart; 3 - connect the legs; 4 - and. P.

Repeat 8 times. Breathing and arbitrary rhythm.

6. I. p. - emphasis sitting.

1-2 - bend over at point-blank range lying behind on bent legs;

3-4 - return to and. P.

Repeat 8 times. Breathing in an arbitrary rhythm.

7. I. p. - main stance, hands on the belt.

1 - jump legs apart; 2 - jump legs together; 3 - jump legs apart; 4 - jump legs together; 5 - jumping legs to the sides - along with clapping in front of you.

Repeat 8 times with the transition to walking and breathing exercises.

Complexes of general developmental exercises

for students in grades 5-9

Complex 1

I. p. - the main stand.

1 - hands forward; 2 - arms up, bend over; 3 - arms to the sides; 4 - and. P.

I. p. - the main stand.

1-4 - circles with hands forward; 5-8 - circles with arms back.

1 - lunge with the right foot forward; 2-3 - two springy swings in a lunge; 4 - and. P.; 5 - lunge with the left foot forward; 6-7 - two springy swings in a lunge; 8 - and. P.

I. p. - stand: legs apart.

1 - hands through the sides up, tilt to the right; 2 - i. P.; 3 - hands through the sides up, tilt to the left; 4 - and. P.

I. p. - main stance: hands behind the head.

1 - semi-squat, arms up; 2 - i. P.; 3 - squat, arms to the sides; 4 - and. P.

I. p. - main stance: hands on the belt.

1-4 - jumps on both legs; 5-8 - jumps on the left leg; 9 - 12 - jumping on the right leg.

The complex should begin and end by walking in place with movements of the hands forward, to the sides, to the shoulders, behind the head, on the belt.

Complex 2

Take the position of correct posture and maintain it for 4-6 s.

Walking in place while maintaining correct posture, lifting high bent leg(30-40 s).
I. p. - the main stand.

1-2 - hands on the belt, semi-squat, tilt forward; 3-4 - straighten up, rise on your toes, arms up, stretch; 5-6 - hands on the belt, tilt back; 7-8 - and. n. (repeat 6-8 times).

I. p. - stand: legs apart, hands behind the head, elbows to the sides (bend).

1-2 - turn the body to the right, arms up and out; 3-4 - and. P.; 5-6 - turn the body to the left, arms up and out; 7-8 - and. n. (repeat 6-8 times).

I. p. - main stance: hands behind the head.

1-2 - right foot back on the toe, bend over; 3-4 - placing the right foot, make two springy bends forward, bending over; 5-8 - the same movements with the left leg (repeat 4-6 times).

I. p. - main stance: hands on the belt.

1-2 - squat on toes, arms forward; 3-4 - and. n. (repeat 6-8 times).

Walking in place while maintaining correct posture (for 32-48 accounts). While walking in place: four steps - arms through the sides up - inhale, for the next four steps - arms down - exhale (repeat 4-6 times).

1 - rise on toes, tilt to the right, left hand up; 2 - return to SP; 3 - rise on toes, tilt to the left, right hand up; 4 - and. n. (repeat 4-6 times).

Complex 3

Walking in place while maintaining the correct posture (for 30-40 s).
I. p. - the main stand.

1 - step with the right foot to the right, hands to the shoulders; 2-3 - rise on toes, arms up and out; 4 - put the left foot and return to the SP; 5 - step with the left foot to the left, hands to the shoulders; 6-7 - rise on toes, arms up and out; 8 - put the right foot and return to and. P.

I. p. - stand: legs apart, hands on the belt.

1 - turn the body to the right, right hand to the side; 2 - i.p.; 3-4 - the same movements with the body turning to the left (repeat 6-8 times).

I. p. - stand: legs apart, hands behind the back.

1-2 - torso tilt to the right, left arm up; 3-4 - return to SP; 5-6 - torso tilt to the left, right arm up; 7-8 - return to I.p. (repeat 4-6 times).

Stance: legs apart, hands on the belt.

- three springy squats; 4 - i.p. (repeat 6-8 times).

Walking on the spot while maintaining the correct posture (up to 1 minute). While walking in place, rhythmic breathing must be observed.

Complex 4

Take the position of correct posture and maintain it for 6-8 s.

Walking on the spot while maintaining the correct posture (up to 1 minute).
I. p. - the main stand.

1 - right hand to the side; 2 - left hand to the side; 3 - squat on toes; 4 - and. n. (repeat 6-8 times).

I. p. - stand: legs wider than shoulders, hands on the belt.

1-2 - bend the right leg, tilt to the left, arms up; 3-4 - return to and. P.; 5-6 - bend the left leg, tilt to the right, arms up; 7-8 - return to and. n. (repeat 4-6 times).

I. p. - stand: legs apart; hands in front of the chest.

1-turn the torso to the right, arms to the sides; 2-and. P.; 3 - torso turn to the left; 4 - and. n. (repeat 6-8 times).

I. p. - stand: legs apart, hands behind the head.

1 - 3 - three springy forward bends, bending over; 4 - return to and. n. (repeat 6-8 times).

6 . Walking on the spot while maintaining the correct posture (up to 1 minute). While walking, it is necessary to observe the rhythm of breathing.

7 .

1 - lunge with the right foot forward, left hand forward, right hand to the side; 2 - i. P.; 3 - lunge with the left foot forward, right hand forward, left hand to the side; 4 - and. P.; 5 - lunge with the right foot to the side, right hand up, left hand to the side; 6 - ip; 7 - lunge with the left foot to the side, left hand up, right hand to the side; 8 - and. n. (repeat 4-6 times).

Complexes of general developmental exercises

for students in grades 10-11

Complex 1

Take the position of correct posture and maintain it for 5-7 s.

I.p. - stand: legs apart, hands on the belt.

1-2 - turn the body to the right, arms up and out; 3-4 - return to SP; 5-6 - turn the body to the left, arms up outward; 7-8 - return to I.p. (repeat 4-6 times).

I. p. - stand: legs wider than shoulders, hands behind the head.

1-2 - bending the right leg, tilt to the left; 3-4 - return to SP; 5-6 - bending the left leg, tilt to the right; 7-8 - return to I.p. (repeat 4-6 times).

I.p. - main stand.

1-2 - crouching emphasis; 3-4 - stand up, hands up, right foot back on the toe; 5-6 - crouching emphasis; 7-8 - stand up, hands up, left foot back on the toe (repeat 4-6 times).

I.p. - main stance: hands behind the head.

1 - tilt back; 2-3 - springy forward bends, bending over; 4 - i.p. (repeat 6-8 times).

I. p. - main stance: hands on the belt.

1 - semi-squat on the right leg, left leg forward on the heel, arms to the sides, palms up; 2 - i.p.; 3 - semi-squat on the left leg, right leg forward on the heel, arms to the sides, palms up; 4 - i.p.

(repeat 6-8 times).

Walking in place while maintaining correct posture (30-40 s).
I.p. - main stance: arms to the sides.

1-2 - step with the right foot to the side, turn the body to the left, right hand behind the head, left hand on the belt; 3-4 - return to SP; 5-6 - step with the left foot to the side, turn the body to the right, left hand behind the head, right hand on the belt; 7-8 - return to I.p. (repeat 6-8 times).

Complex 2

Take the position of correct posture and maintain it for 5-7s.

Walking in place while maintaining correct posture (up to 30 s).
I.p. - stand: legs wider than shoulders.

1-2 - hands up, bend over; 3 - tilt forward, arms relaxed down; 4 - i.p. (repeat 6-8 times).

I.p. - stand: legs apart, hands on the belt.

1-3 - three springy slopes to the right; 4 - i.p.; 5-8 - the same movements to the left (repeat 6-8 times).

1-3 - three springy forward bends, bending over; 4 - i.p. (repeat 6-8 times).

I.p. - main stance: hands on the belt.

1 - step with the right foot to the right, arms to the sides; 2 - put the left leg, semi-squat, hands on the belt; 3 - step left foot to the left, arms to the sides; 4p - (repeat 6-8 times).

Walking in place while maintaining correct posture (up to 30 s). While walking, it is necessary to maintain the rhythm of breathing.

I.p. - main stance: hands on the belt; 1 - right foot back on the toe, right hand forward, left hand up; 2 - i.p.; 3 - left foot back on the toe, left hand forward, right hand up; 4 - i.p. (repeat 6-8 times).

Complex 3

Take the position of correct posture and maintain it for 5-7 s.

Walking in place while maintaining correct posture (30-40 s).
I.p. - main stand.

1-2 - crouching emphasis; 3-4 - stand up, rise on your toes, arms up (repeat 6-8 times).

I.p. - stand: legs apart, hands in front of the chest.

1 - turn the body to the right, jerk with straight arms back; 2 - i.p.; 3 - turn the body to the left, jerk with straight arms back; 4 - i.p. (repeat 6-8 times).

I.p. - main stance: hands on the belt.

1 - step with the right foot to the right; 2-3 - bending the right leg, springy tilts to the left, arms forward; 4 - i.p.; 5 - step left foot to the left; 6-7 - bending the left leg, springy tilts to the right, arms forward; 8 - i.p. (repeat 4-6 times).

1-3 - bending the right leg, three springy tilts to the left, right arm up; 4 - i.p.; 5-7 - bending the left leg, three springy tilts to the right, left arm up; 8 - i.p. (repeat 4-6 times).

Walking in place while maintaining correct posture (30-40 s). While walking, it is necessary to observe the rhythm of breathing.
I.p. - main stand.

1 - left hand on the belt; 2 - right hand on the belt; 3 - left hand to the shoulder; 4 - right hand to the shoulder; 5 - left hand up; 6 - right hand up; 7 - clap hands over head; 8 - i.p. (repeat 4-6 times).

Complex 4

Take the position of correct posture and maintain it for 5-7 s.

Walking in place with high leg raises and maintaining correct posture (up to 30-40 s).
I.p. - stand: legs apart, hands behind the head.

1-2 - torso tilt back, arms to the sides; 3-4 - return to sp. (repeat 8 times).

I.p. - stand: legs wider than shoulders, hands on the belt.

1 - turn the body to the right, bending the right leg, arms to the right; 2 - turn the body to the left, bending the left leg, arms to the left (repeat 6-8 times).

I.p. - main stance: hands on the belt.

1 - lunge to the right, arms to the sides; 2 - i.p.; 3 - semi-squat, arms up; 4 - i.p.; 5 - lunge to the left, arms to the sides; 6 - i.p.; 7 - semi-squat, arms up; 8 - i.p. (repeat 4-6 times).

I.p. - crouching emphasis.

1-2 - stand up, right foot back on the toe, arms up, bend over; 3-4 - return to SP; 5-6 - stand up, left foot back on the toe, arms up, bend over; 7- 8 - return to I.p. (repeat 4-6 times).

Walking in place while maintaining correct posture (up to 30-40 s). While walking, it is necessary to observe the rhythm of breathing: for four steps - inhale, for the next four - exhale.
I.p. - main stand.

1 - right foot to the right on the toe, left hand up, right hand forward; 2 - i.p.; 3 - left foot to the left on the toe, right hand up, left hand forward; 4 - i.p. (repeat 4 times).

INTRODUCTION.. 3

BASIC EXERCISES.. 4

VARIETY OF EXERCISES.. 7

COMPOSITION OF WEAPONS.. 13

SELECTION OF EXERCISES.. 16

METHOD OF CARRYING OUT WEAPON .. 18

SHW TRAINING.. 20

DOSAGE ORU.. 21

LITERATURE.. 24

INTRODUCTION

outdoor switchgear(general developmental exercises) - are called accessible to those involved, technically simple movements of the body and its parts, performed for the purpose of healing, education physical qualities, as well as sports warm-up.

Due to their accessibility, these exercises constitute the main content of health group classes and are widely used in physical education lessons in kindergartens, schools, vocational schools, and universities.

ORU complexes are used in morning hygienic gymnastics (including those broadcast on radio and television), during industrial gymnastics.

Representatives of all sports include outdoor switchgear in training as a means of warming up and developing certain physical qualities. A large number of ORUs is explained by the fact that the possible actions of the body and its individual parts are diversified by the degree of muscle tension, changes in speed, amplitude and direction of movements. Changing the starting and ending positions, the use of various weights and devices also expand the boundaries of the use of these exercises. Relative simplicity and the possibility of gradual complication make outdoor switchgear accessible to people of any age and fitness level.

ORU is a school of motor training. The plan of initial training in sports is also characterized by the use of a large amount of ORU. The value of outdoor switchgear is explained by the fact that they are easily dosed, allow targeted and selective action on certain muscle groups. The systematic implementation of properly selected exercises significantly improves the health of those involved, improves metabolism, the work of the circulatory, respiratory, digestive organs, and strengthens the musculoskeletal system. It is necessary to especially note the beneficial effect of the outdoor switchgear on the formation of the correct posture of schoolchildren, as well as on the correction of its shortcomings (stooping, scoliosis, etc.). Undoubtedly, in the activities of the teacher physical education knowledge, skills and abilities associated with the use of such a universal tool as an outdoor switchgear should occupy a significant place. Proper use of outdoor switchgear in classes with various contingents involves:

Possession of a large number of specific exercises (the ability to show, name terminological);

knowledge of the nature of each exercise, its focus;

Ability to compose sets of exercises depending on the tasks;

The ability to teach and conduct outdoor switchgear classes in various ways (by story, by show, by assignment, in a game way, etc.);

Possession of methods for organizing outdoor switchgear classes;

The ability to dose the load in connection with the state of those involved in the tasks being solved.

BASIC EXERCISES

ORU is usually classified according to anatomical features, with the allocation of groups of exercises with a predominant effect on various parts of the body. As evidenced by scientific data and practical experience, when compiling the complex, it is necessary to be guided by the following provisions:

1. The first exercises are given to develop the muscles of the hands and shoulder girdle. They are usually performed at a slow pace.

Strength exercises should precede stretching exercises.

4. The last exercises in the complex are exercises where the main muscle groups of the whole body participate, performed with a large amplitude.

Finally, the so-called speed exercises(jumping or running in place), after which you should gradually reduce the load with a slowdown in pace. In each group, a number of exercises of a more local nature can be distinguished. For example, in the group of exercises for the arms of the shoulder girdle, there are exercises for the fingers, hands, forearms, shoulders;

In the group for the legs and pelvic girdle - exercises for the foot, lower leg, thigh;

In the group of exercises for the body, exercises for the muscles of the front or back of the body are distinguished, etc.

The classification of exercises according to anatomical features is supplemented by indications of the nature of their physiological impact on the body of those involved. This refers to the predominant effect of exercises on the development of strength, speed, flexibility, endurance.

The shape of the ORU is determined by the main movements in the joints: flexion, extension, adduction, abduction, circular movements, turns.

The nature of the exercises largely depends on the system of tension and relaxation of the muscles, the speed of movements and outwardly manifests itself as smooth, uniform movements or movements with acceleration or deceleration, jerks, swings.

In the introductory part of the lesson, you can use specially selected games or exercises that do not require much physical stress and activate the attention of students. Based on the specific conditions, the teacher must independently decide which exercises or games are most appropriate in this lesson.

If the lesson is held in cool weather on outdoors, the teacher during the introductory part should offer the most effective exercises to warm up the body. To do this, open switchgears are performed at a faster pace, their number increases, and, consequently, the duration of the entire introductory part also increases. Practice has shown that for greater efficiency and emotionality of this part of the lesson, exercises with objects (skipping ropes, gymnastic sticks, balls, etc.) should be used.

FROM psychological point of view, the use of objects of various shapes, volumes, masses increase the emotionality of classes, the activity and interest of the children, enrich them with new motor experience.

In connection with the foregoing, in the examples below, exercises for various parts of the body are also grouped on the basis of their predominant impact on the development of certain qualities.

VARIETIES OF EXERCISES

ARM AND SHOULDER EXERCISES

1. Exercises for fingers and hands:

a) strength training

Squeezing a tennis ball for each count;

Emphasis on the tips of the fingers against the wall, standing obliquely to the wall;

Also lying down:

Repulsion with brushes from the wall with emphasis with straight arms against the wall, standing at a distance of a step from it;

b) exercises to increase joint mobility:

Hands up, emphasis palm to palm, fingers up, lowering the arms along the body, without changing the position of the hands;

Clap hands in the position of the elbows to the sides, fingers forward, up;

In an emphasis lying, transferring the weight of the body from one hand to another, changing the position of the hands: fingers forward, inward, outward.

2. Exercises for the flexors and extensors of the forearm:

a) strength exercises for flexors:

Bending the arms to the shoulders with stuffed balls (dumbbells), the same with a rubber shock absorber standing on it, grabbing the ends with the hands;

Pulling up in the hanging lying or hanging on the crossbar, rings, bars;

In emphasis lying on arms wide apart, bending one arm. Moving the body alternately in emphasis lying on the left or right hand;

b) strength exercises for extensors:

Extension of the arms (push-ups) in the lying position;

Extension of the arms in the lying position, behind with the support of the hands on the bench, the seats of the chairs;

Jumping on the hands in an emphasis lying down with cotton;

Extension of the arms up from the position of the dumbbell to the shoulders;

c) exercises to increase mobility in shoulder joints:

One hand up, the other down. Change of hand positions with a jerk at the end of the movement;

Reduction of straight arms behind the back in jerks;

From an emphasis lying behind, bending legs, springy movements. Arms straight, fingers back;

Twists in the shoulder joints, moving the stick back behind the back and back, gripping the ends. The same with the rope, shock absorber.

NECK EXERCISES

a) exercises to increase mobility in the joints:

Tilts of the head forward, backward, to the sides;

Turning the head to the left, to the right;

Circular movements of the head

b) strength exercises:

hands on the back of the head, tilting the head forward and backward, overcoming the resistance of the hands;

Kneeling with the support of the head on the palm of your hand (on a soft support), rolls from the forehead to the back of the head;

from a prone position with arms folded(palms at the head) and kicks the wrestling bridge (on a soft support).

EXERCISES FOR LEGS AND PELVIC GIRL

1. Exercises for the foot and lower leg:

a) strength training

Raising on toes, also with dumbbells in hand;

Walking on toes;

Jumps on two and one leg in place and with advances;

b) exercises to increase mobility in the joints:

In the forward lunge position, springy movements, trying to touch the floor with the heel located behind the leg;

On your knees, sit on your heels. With springy movements, tear your knees off the floor;

Walking on the outside of the foot

2. Exercises for the thigh muscles:

a) strength training

Squats on two and one leg, also with dumbbells in their hands, also with a partner on their shoulders;

Walking and jumping in a semi-squat;

Kneeling, tilts with a straight torso back;

Also, but forward with holding the partner's shins.

b) exercises to increase mobility in the hip joints:

Circular movements of the pelvis in the leg stance apart at shoulder width;

Springy movements in the position of a wide lunge forward. The same in the position of the contribution to the side;

Tilts forward in gray hair with straight legs (legs together and apart);

Semi twine, twine;

Standing on one leg, swing with maximum amplitude forward, back to the side with a straight leg;

Standing on one leg, the other rests on the rail of the gymnastic wall.

Tilts to a straight leg.

BODY EXERCISES

1. Exercises for the front surface of the body:

a) strength training

From a prone position, lifting the torso into a sitting position;

Lying, raising straight legs, raising straight legs in a prone position on the shoulder blades bent over;

In the prone position, arms with dumbbells to the sides. Raising dumbbells forward.

Tilts back, standing legs apart, hands on the belt, to the shoulders, up;

Sitting with support on the lower back on a stuffed ball.

Tilts back, arms up;

Bridge push-ups from a prone position.

2. Exercises for the back of the body:

a) strength training

Forward bends with a stuffed ball held by the hands at the back of the head;

Lying on the stomach, bending, hands up;

Forward tilt position, raising arms to the sides with dumbbells;

b) exercises to increase the mobility of the spine:

Springy bends forward bent over;

3. Exercises for the lateral surface of the body:

a) strength training

From the gray-haired legs apart, leaning on one hand, with the turn of the emphasis lying sideways, the other hand up;

In a gray-haired position, legs apart (hook with your socks on the rail of the gymnastic wall or hold the partner’s legs, tilt back 45 degrees and turn the torso to the right, left, hands behind the head;

b) exercises to increase the mobility of the spine:

Springy torso to the sides in a leg stance apart, hands on the belt, to the shoulders, up.

EXERCISES FOR THE WHOLE BODY

· from emphasis crouching go to emphasis lying down, then again at emphasis crouching, stand up, the same but with bending the arms in the emphasis lying down;

Walking on your hands with the help of a partner by the legs;

in the leg stance apart circular movements of the torso;

From the leg stand crosswise, without the help of hands, sit down, then lie down, sit down again and stand up.

EXERCISES FOR THE FORMATION OF THE CORRECT POSTURE

From a standing position at the wall touching it with the back of the head, shoulder blades, buttocks, heels, move away from the wall, maintaining this position. Determine the difference between the usual posture and the posture of correct posture against the wall;

· holding a gymnastic stick at the waist vertically behind the back, take a straight body position with the stick touching the back of the head and spine. Fix the pose, standing in front of the mirror;

Standing with your back to the wall, perform squats and torso to the side, without lifting your back and pelvis from the wall;

in the supine position, hands behind the head, tighten the muscles of the back, rise to about. from. Maintaining a straight body position with the help of partners.

COMPOSITION OF ORU COMPLEXES

When selecting individual exercises and compiling ORU complexes, it is necessary first of all to be guided by those for whom these exercises are intended and for what purpose they will be used. In other words, pedagogical tasks should be clearly defined. The most typical forms of outdoor switchgear, differing from each other in their target orientation and tasks, are morning work-out, industrial gymnastics, basic gymnastics, etc.

The forms of organization, as well as the pedagogical tasks of the classes, depend on with whom (the contingent) and for what purpose the exercises are carried out. It should be borne in mind that each exercise is universal in nature and should be applied taking into account the tasks that need to be solved with the help of this exercise. For example, squatting on both legs in a toddler class helps develop a sense of balance when changing postures. Squats in morning exercises or sports warm-up warm up the muscles of the legs, stimulate the activity of the cardiovascular and respiratory systems. Squats during industrial gymnastics with persons engaged in labor processes involving mainly hands or in a sitting position will contribute to outdoor activities leg muscles, especially the hip extensors. Finally, squats with a dosed load with therapeutic gymnastics are used to restore the functions of the muscles and joints of the legs after injuries or diseases. Outwardly identical exercises (the same squats) will have different effects depending on the nature of their performance (fast or slow squats with or without weights, etc.). In order to correctly navigate the choice of exercises, you need to have an idea about the quality various forms manifestations motor abilities. The most characteristic qualities are strength, endurance and flexibility.

POWER QUALITIES . With the use of outdoor switchgear, it is recommended to develop in three ways:

1. Multiple (8-12 times) lifting available weight or overweight own body(during push-ups in the lying position, getting up from a squat, pulling up, etc.) to fatigue develop strength endurance, contribute to an increase muscle mass. If repetition (8-12 times) is not difficult, it is necessary to increase the weight of the burden or change initial position(for example, push-ups with the support of the legs on the elevation).

2. Lifting near the maximum weight (1-3 times) develops maximum muscle strength and increases their mass. Isometric exercises(near the maximum muscle tension with such external resistance, in which there is no visible movement of body parts) also develop maximum strength.

3. Performing movements with maximum speed develops speed-strength qualities of muscles speed.

ENDURANCE - using outdoor switchgear, they develop local and general endurance (for example, lifting dumbbells to the shoulders, pulling up on the crossbar).

Exercises in which many muscle groups are involved for a long time and, therefore, the cardiovascular and respiratory systems work with an increased load, develop overall endurance (for example, general impact exercises, long running in place, jumping, squatting in combination with inclinations and lying down, performed repeatedly, until sweat)

FLEXIBILITY Distinguish between active and passive flexibility. Active flexibility is associated with the demonstration of mobility in the joints due to the overcoming work of the muscles (holding the high leg, high swings of the legs). In this regard, the development of active flexibility also involves the use of exercises with an increased range of motion, as well as exercises to strengthen the muscles that fix the joints in extreme positions (highly raised leg, high angle, etc.). Passive flexibility is a manifestation of mobility in the joints due to the gravity of the own weight of the body or its parts, the actions of a partner or weights (lowering into a split, leaning forward in a sitting position with attraction to the legs with the help of a partner, tilting the torso to the leg with its support on the gymnastic rail walls, etc.).

Passive flexibility is developed by the method of repeated active or passive actions of a yielding nature (tilts with additional movements, the same with the help of a partner), by fixing systematic positions in poses where mobility in the joints is manifested (bridge, twine, tilt, etc.).

The amount of available range of motion depends on the development of flexibility. Classes only with strength exercises lead to limited mobility in the joints, to enslavement. Therefore, strength exercises must be combined with flexibility and relaxation exercises.

Relaxation exercises also form part of the ORU associated with rest and involuntary natural relaxation of the muscles. Using the method of contrast actions: alternation of strong stresses and quick relaxation of this muscle group, it is necessary for those involved in actively or voluntarily to relax the muscles. This method is effective in the lying or sitting position. Swing movements with relaxation, shaking, self-massage techniques are used.

SELECTION OF EXERCISES

When selecting exercises according to the principle of their compliance with the main pedagogical tasks, one should be guided by the following rules:

1. Exercises should have a diverse impact on those involved. This is especially important to take into account when compiling complexes. morning exercises, sports warm-up, in which it is necessary to include exercises involving the movements of all parts of the body. It is necessary to alternate exercises according to a certain scheme, which makes up one series, for example, “arms-legs-torso”. There can be no forever established rules, since the range of tasks solved with the use of outdoor switchgear is very extensive.

2. Along with the versatile impact on the body, those who go in for ORU should be selected taking into account their local influence on the development of individual muscle groups or certain physical qualities. Outdoor switchgear complexes, compiled taking into account local impact, typical for athletic and basic gymnastics. The same rule should be followed when compiling a set of exercises for industrial and therapeutic gymnastics.

3. The “progression” rule, widely used in sports, is also implemented when compiling the ORU complex in the form of an “increase” in the effect of the exercise by increasing the amplitude and speed of movements, the degree of tension, and the number of repetitions. This is also manifested during the performance of one exercise, and one or more outdoor switchgear complexes. Each exercise can be enhanced by additional actions. An increase in the load in the ORU complex is achieved by including more intense exercises in subsequent series and increasing the number of repetitions. Gradual addiction (adaptation) to the load from lesson to lesson with the same complex of ORU indicates the beneficial effect of exercises on the body and requires a change in the complex in the direction of its complexity.

4. The gymnastic method of conducting outdoor switchgear is distinguished by strict regulation of movements, which is achieved with the help of clear indications of the starting position, direction and amplitude of movement and the nature of their implementation. When choosing exercises, you must follow the rule of gymnastic regulation of exercises. For example, when bending forward, it is important to clarify the position of the legs, since when the legs are placed together or apart, with toes outward or with parallel feet, the effect will be different. The nature of the exercise also changes depending on whether the slope is performed slowly or quickly. The basis should be the following exercises and their varieties: 1. Pulling up with corrected bending of the body. 2. Circular movements of the hands. 3. Squats. 4. Tilts of the body forward, backward, to the side and circular movements. 5. Tilts and circular movements of the head. 6. Emphasis lying and push-ups in an emphasis lying. 7. Raising the legs in a sitting and lying position (or torso with fixed legs). 8. Swing your legs forward, back and to the side. 9. Multiple jumps (jumps). 10. Walking and running in place.

METHODOLOGY FOR CARRYING OUT THE OR

A feature of outdoor switchgear, in contrast to conducting applied exercises, is their stylization. Outdoor switchgear are carried out using items. When ORU is engaged, objects are used with different efforts: as a pull-back, as a means of restoring the accuracy of movements, as a means of increasing interest in classes, etc.

The gymnastic stick is used as a movement limiter specifying their direction and amplitude. In addition, it can be used as a support for exercises in supports and hangs when exercising with partners. Typical exercises with a rope are jumping with a pull through it: on two and one leg; with the rotation of the rope back and forth; for each rotation of the rope and with intermediate jumps; with double rotation; in a squat, etc. A rope folded in half, three times or four times is used as a stick. Applies and long jump rope- for jumping when rotating it by the ends by two partners.

INFLATABLE BALLS used for throwing and catching in individual, group exercises. Small (tennis) balls are also used for throwing at a target.

BALLS different weights, as well as limiters of movements and support when performing a row (for example, bending while lying with support, back against the ball).

DUMBBELLS different weights are widely used as weights that enhance the effect of dynamic exercises speed-strength nature (light weight) and power dynamic and static exercises (medium and heavy weight). For the same purpose, rubber and spring shock absorbers are used. Block devices, weights and rods are used for a special power stand in sports gymnastics and in athletic gymnastics and are typical means in ORU classes. Exercises with wooden clubs are performed to develop strength and mobility of the joints of the upper limbs, coordination of movements, and are also used in games and relay races. Many outdoor switchgear can be performed using a gymnastic bench and on a gymnastic wall. The bench can serve as a support in a sitting position, in an emphasis lying down or an obstacle when jumping. Many exercises can be performed using a bench as a weight, lifting it with the hands or feet of a group of practitioners.

Thanks to the design of the projectile on the gymnastic wall, it is possible to perform specific exercises with the support of hands and feet on the rails at different heights, exercises in the hang and mixed hang. In addition, additional support with hands against the wall facilitates the implementation of a number of exercises (balance, squats), which is important when practicing with beginners.

It is also expedient to carry out outdoor switchgear with a partner. This expands the possibilities of using outdoor switchgear: the interaction of partners can facilitate or complicate the motor task, and in general increases the emotional background of classes. When compiling a training program, it is necessary to provide for the possibility of including exercises with objects and using gymnastic equipment in the complex.

OPEN TRAINING

As a rule, ORU is not for those involved in a complex motor task, and the learning process most often comes down to memorizing a sequence of exercises in a complex. The most effective other ways of teaching ORU are the methods by showing, by story and by divisions: 1. Teaching by show.

By teaching the outdoor switchgear in the way of showing, at the same time instructions are given which movements are performed on which account. After 2-3 repetitions, together with the group, the conductor switches to counting and prompting. Finish the exercises on command: "Stop!" It is served instead of the next bill.

When teaching children of primary school age, not commands are given, but orders: “Take the starting position!” etc.

2. Method of teaching by story.

This method is used in teaching more than simple exercises or in order to activate the attention of those involved. In the course, suggest the main actions instead of counting, but also in the rhythm and pace of the exercises. For example: "Tilt-straighten - sit down-stand up." With a combined method that connects a show and a story, an exercise is shown at the beginning, and then prompts the campaign for its implementation.

3. Method of training units.

This method is used when teaching more complex ORUs in terms of coordination, as it allows you to make failures between individual movements in order to clarify them and correct errors. This method achieves a high motor density classes.

ORU DOSAGE

Regulation physical activity when ORU is engaged, it is carried out by changing:

The number of exercises (depending on the forms of outdoor switchgear training, it may be different);

rest intervals between exercises (reducing pauses for rest increases the load);

the number of repetitions (when carrying out simple ORUs that fit into the account “1-4” or “1-8” to music, as a rule, each exercise will be repeated 4, 8, 12 or 16 times. Exercises without music can be repeated within the same limits , without adhering to the exact amount dictated by the structure of the musical work);

pace (faster, the pace of the exercises is usually more stressful);

starting position (the same exercise with different starting positions exerts a different load. For example: flexion and extension of the arms in an emphasis lying down with the support of the hands on the elevation or in emphasis on the uneven bars. Dose the exercise based on general rules taking into account the degree of preparedness of those involved, their age, gender and tasks solved with this contingent. At individual lessons adjust the load depending on the degree of fatigue. In group classes, the teacher can give students to stop the exercise on their own, if you continue it with everyone together, it is difficult to stop. IN strength exercises the feeling of fatigue is easily felt and repetition to failure is permissible. In endurance exercises, it is impossible to bring the body “to failure” to such a degree of fatigue, especially when exercising with beginners. In flexibility exercises, one should be guided by a feeling of slight pain, indicating the limit of the range of motion.

From class to class, the load should also be gradually increased, adjusting it due to the same factors and the number of days of classes per week.

Breathing is closely related to movement. The depth and frequency of breathing should correspond to the needs of the body in this moment. This complex physiological function of the body is carried out automatically, although it is possible and arbitrarily in the act of breathing. For healthy people, it does not matter when to inhale and exhale, moments of short-term straining are not harmful either. As far as possible, it is necessary to combine the pace of movements with breathing. When expanding chest when moving the arms to the sides, unbending the body, it is recommended to inhale, and when bending, bending, exhaling.

The emotional background, especially when working with children, is of great importance, it is recommended by the ORU in a playful way. Many action-packed games that can be organized and used as outdoor play (walking, running, crouching, jumping, bending, etc.)

The competitive method of conducting outdoor switchgear also increases the emotional tone of those involved. For the same purpose, outdoor switchgear is carried out in various formations and with rebuildings: in a line, column, circle, in closed and open formation, in movement in pairs and threes. Especially useful outdoor switchgear (in the park, in the forest and on the beach).

LITERATURE

1. Gymnastics - a textbook for technical schools physical education. Edited by i, M, f and sport 1975.

2. Tips for coaches. Collection of exercises and methods, recommendations - Edition 2nd revised M, f. and sports in 1980.

3. Physical culture and sports in a secondary school: a guide for a teacher /, etc. / Edited, M, Enlightenment 1985. (Library of Physical Education Teachers)

INTRODUCTION

BASIC EXERCISES

VARIETIES OF EXERCISES

COMPOSITION OF ORU COMPLEXES

SELECTION OF EXERCISES

METHODOLOGY FOR CARRYING OUT THE OR

OPEN TRAINING

ORU DOSAGE

LITERATURE

INTRODUCTION

ORU (general developmental exercises) - are called accessible to those involved, technically simple movements of the body and its parts, performed with the aim of improving, educating physical qualities, as well as sports warm-up.

ORU is a school of motor training. The plan of initial training in sports is also characterized by the use of a large amount of ORU. The value of outdoor switchgear is explained by the fact that they are easily dosed, allow targeted and selective action on certain muscle groups. The systematic implementation of properly selected exercises significantly improves the health of those involved, improves metabolism, the work of the circulatory, respiratory, digestive organs, and strengthens the musculoskeletal system. It is necessary to especially note the beneficial effect of the outdoor switchgear on the formation of the correct posture of schoolchildren, as well as on the correction of its shortcomings (stooping, scoliosis, etc.). Undoubtedly, in the activities of a physical education teacher, knowledge, skills and abilities associated with the use of such a universal tool as an open switchgear should occupy a significant place. Proper use of outdoor switchgear in classes with various contingents involves:

possession of a large number of specific exercises (the ability to show, name terminological);
knowledge of the nature of each exercise, its focus;
the ability to compose sets of exercises depending on the tasks;
the ability to teach and conduct outdoor switchgear classes in various ways (according to the story, by showing, by assignment, in a game way, etc.);
possession of methods for organizing outdoor switchgear classes;
the ability to dose the load in connection with the state of those involved in the tasks being solved.

BASIC EXERCISES

The first exercises are given to develop the muscles of the arms and shoulder girdle. They are usually performed at a slow pace.
Neck exercises.
This is followed by exercises for the development of the muscles of the legs, alternating exercises for the muscles of the legs and back muscles, abdominals and lateral muscles of the body - the pelvic girdle, performed from various starting positions.

Strength exercises should precede stretching exercises.

4. The last exercises in the complex are exercises where the main muscle groups of the whole body participate, performed with a large amplitude.

In conclusion, the so-called high-speed exercises are used (jumping or running in place), after which the load should be gradually reduced with a slowdown in pace. In each group, a number of exercises of a more local nature can be distinguished. For example, in the group of exercises for the arms of the shoulder girdle, there are exercises for the fingers, hands, forearms, shoulders;

In the group for the legs and pelvic girdle - exercises for the foot, lower leg, thigh;

In the group of exercises for the body, exercises for the muscles of the front or back of the body are distinguished, etc.

The classification of exercises according to anatomical features is supplemented by indications of the nature of their physiological effects on the body of those involved. This refers to the predominant effect of exercises on the development of strength, speed, flexibility, endurance.

The shape of the ORU is determined by the main movements in the joints: flexion, extension, adduction, abduction, circular movements, turns.

If the lesson is held in cool weather outdoors, the teacher should offer the most effective exercises during the introductory part in order to warm up the body. To do this, open switchgears are performed at a faster pace, their number increases, and, consequently, the duration of the entire introductory part also increases. Practice has shown that for greater efficiency and emotionality of this part of the lesson, exercises with objects (skipping ropes, gymnastic sticks, balls, etc.) should be used.

From a psychological point of view, the use of objects of various shapes, volumes, masses increase the emotionality of classes, the activity and interest of the children, enrich them with new motor experience.

In connection with the foregoing, in the examples below, exercises for various parts of the body are also grouped on the basis of their predominant impact on the development of certain qualities.

VARIETIES OF EXERCISES

ARM AND SHOULDER EXERCISES

Finger and hand exercises:

a) strength training

Squeezing a tennis ball for each count;

Emphasis on the tips of the fingers against the wall, standing obliquely to the wall;

Also lying down:

Repulsion with brushes from the wall with emphasis with straight arms against the wall, standing at a distance of a step from it;

b) exercises to increase joint mobility:

Hands up, emphasis palm to palm, fingers up, lowering the arms along the body, without changing the position of the hands;

Clap hands in the position of the elbows to the sides, fingers forward, up;

In an emphasis lying, transferring the weight of the body from one hand to another, changing the position of the hands: fingers forward, inward, outward.

Exercises for the flexors and extensors of the forearm:

a) strength exercises for flexors:

Bending the arms to the shoulders with stuffed balls (dumbbells), the same with a rubber shock absorber standing on it, grabbing the ends with the hands;

Pulling up in the hanging lying or hanging on the crossbar, rings, bars;

In emphasis lying on arms wide apart, bending one arm. Moving the body alternately in emphasis lying on the left or right hand;

b) strength exercises for extensors:

Extension of the arms (push-ups) in the lying position;

Extension of the arms in the lying position, behind with the support of the hands on the bench, the seats of the chairs;

Jumping on the hands in an emphasis lying down with cotton;

Extension of the arms up from the position of the dumbbell to the shoulders;

c) exercises to increase mobility in the shoulder joints:

One hand up, the other down. Change of hand positions with a jerk at the end of the movement;

Reduction of straight arms behind the back in jerks;

From an emphasis lying behind, bending legs, springy movements. Arms straight, fingers back;

Twists in the shoulder joints, moving the stick back behind the back and back, gripping the ends. The same with the rope, shock absorber.

NECK EXERCISES

a) exercises to increase mobility in the joints:

tilting the head forward, backward, to the sides;

Turning the head to the left, to the right;

circular movements of the head;

b) strength exercises:

hands on the back of the head, tilting the head forward and backward, overcoming the resistance of the hands;
kneeling with the head resting on the palms (on a soft support), rolls from the forehead to the back of the head;
from a prone position with bent arms (palms at the head) and legs wrestling bridge (on a soft support).

EXERCISES FOR LEGS AND PELVIC GIRL

Exercises for the foot and lower leg:

a) strength training

Raising on toes, also with dumbbells in hand;

Walking on toes;

Jumps on two and one leg in place and with advances;

b) exercises to increase mobility in the joints:

In the forward lunge position, springy movements, trying to touch the floor with the heel located behind the leg;

On your knees, sit on your heels. With springy movements, tear your knees off the floor;

Walking on the outside of the foot

Exercises for the thigh muscles:

a) strength training

Squats on two and one leg, also with dumbbells in their hands, also with a partner on their shoulders;

Walking and jumping in a semi-squat;

Kneeling, tilts with a straight torso back;

Also, but forward with holding the partner's shins.

b) exercises to increase mobility in the hip joints:

Circular movements of the pelvis in the leg stance apart at shoulder width;

Springy movements in the position of a wide lunge forward. The same in the position of the contribution to the side;

Tilts forward in gray hair with straight legs (legs together and apart);

Semi twine, twine;

Standing on one leg, swing with maximum amplitude forward, back to the side with a straight leg;

Standing on one leg, the other rests on the rail of the gymnastic wall.

Tilts to a straight leg.

BODY EXERCISES

Exercises for the front surface of the body:

a) strength training

From a prone position, lifting the torso into a sitting position;

Lying, raising straight legs, raising straight legs in a prone position on the shoulder blades bent over;

In the prone position, arms with dumbbells to the sides. Raising dumbbells forward.

Tilts back, standing legs apart, hands on the belt, to the shoulders, up;

Sitting with support on the lower back on a stuffed ball.

Tilts back, arms up;

Bridge push-ups from a prone position.

Exercises for the back of the body:

a) strength training

Forward bends with a stuffed ball held by the hands at the back of the head;

Lying on the stomach, bending, hands up;

Forward tilt position, raising arms to the sides with dumbbells;

b) exercises to increase the mobility of the spine:

Springy bends forward bent over;

Exercises for the lateral surface of the body:

a) strength training

From the gray-haired legs apart, leaning on one hand, with the turn of the emphasis lying sideways, the other hand up;

b) exercises to increase the mobility of the spine:

Springy torso to the sides in a leg stance apart, hands on the belt, to the shoulders, up.

EXERCISES FOR THE WHOLE BODY

crouching from an emphasis, go to an emphasis lying, then again crouching at an emphasis, stand up, the same but with bending the arms in an emphasis lying;
walking on your hands with the help of a partner by the legs;
in the leg stance apart, circular movements of the torso;
from a leg stand crosswise, without the help of hands, sit down, then lie down, sit down again and stand up.

EXERCISES FOR THE FORMATION OF THE CORRECT POSTURE

from a standing position at the wall touching it with the back of the head, shoulder blades, buttocks, heels, move away from the wall, maintaining this position. Determine the difference between the usual posture and the posture of correct posture against the wall;
holding a gymnastic stick at the waist vertically behind the back, take a straight body position with the stick touching the back of the head and spine. Fix the pose, standing in front of the mirror;
standing with your back to the wall, perform squats and torso to the side, without lifting your back and pelvis from the wall;
in the supine position, hands behind the head, tighten the muscles of the back, rise to the o.s. Maintaining a straight body position with the help of partners.

COMPOSITION OF ORU COMPLEXES

When selecting individual exercises and compiling ORU complexes, it is necessary first of all to be guided by those for whom these exercises are intended and for what purpose they will be used. In other words, pedagogical tasks should be clearly defined. The most typical forms of outdoor switchgear, differing from each other in their target orientation and tasks, are morning exercises, industrial gymnastics, basic gymnastics, etc.

The forms of organization, as well as the pedagogical tasks of the classes, depend on with whom (the contingent) and for what purpose the exercises are carried out. It should be borne in mind that each exercise is universal in nature and should be applied taking into account the tasks that need to be solved with the help of this exercise. For example, squatting on both legs in a toddler class helps develop a sense of balance when changing postures. Squats in morning exercises or sports warm-up warm up the muscles of the legs, stimulate the activity of the cardiovascular and respiratory systems. Squats during industrial gymnastics with persons engaged in labor processes involving mainly hands or in a sitting position will contribute to active rest of the leg muscles, especially the hip extensors. Finally, squats with a dosed load in therapeutic exercises are used to restore the functions of the muscles and joints of the legs after injuries or diseases. Outwardly identical exercises (the same squats) will have different effects depending on the nature of their performance (fast or slow squats with or without weights, etc.). In order to correctly navigate in the choice of exercises, it is necessary to have an idea of qualitatively different forms of manifestation of motor abilities. The most characteristic qualities are strength, endurance and flexibility.

Multiple (8-12 times) lifting of the available weight or overcoming the weight of one's own body (during push-ups in the lying position, getting up from the squat, pulling up, etc.) until fatigue develops strength endurance, contributes to an increase in muscle mass. If the repetition (8-12 times) is not difficult, it is necessary to increase the weight of the burden or change the starting position (for example, push-ups with the legs resting on the elevation).
Lifting near the maximum weight (1-3 times) develops maximum muscle strength and increases their mass. Isometric exercises (near the limit of muscle tension with such external resistance that there is no visible movement of body parts) also develop maximum strength.
Performing movements at maximum speed develops the speed-strength qualities of muscles and speed.

ENDURANCE - using the ORU, develop local and general endurance (for example, lifting dumbbells to the shoulders, pulling up on the bar).

FLEXIBILITY - Distinguish between active and passive flexibility. Active flexibility is associated with the demonstration of mobility in the joints due to the overcoming work of the muscles (holding the high leg, high swings of the legs). In this regard, the development of active flexibility involves the use of exercises with an increased range of motion, as well as exercises to strengthen the muscles that fix the joints in extreme positions (highly raised leg, high angle, etc.). Passive flexibility is a manifestation of mobility in the joints due to the gravity of the own weight of the body or its parts, the actions of a partner or weights (lowering into a split, leaning forward in a sitting position with attraction to the legs with the help of a partner, tilting the torso to the leg with its support on the gymnastic rail walls, etc.).

Relaxation exercises also form part of the ORU associated with rest and involuntary natural relaxation of the muscles. Using the method of contrasting actions: the alternation of strong tensions and quick relaxations of this muscle group, it is necessary for those involved in active or voluntary relaxation of the muscles. This method is effective in the lying or sitting position. Swing movements with relaxation, shaking, self-massage techniques are used.

SELECTION OF EXERCISES

When selecting exercises according to the principle of their compliance with the main pedagogical tasks, one should be guided by the following rules:

Exercises should have a versatile impact on those involved. This is especially important to take into account when compiling morning gymnastics complexes, sports warm-ups, which must include exercises involving movements of all parts of the body. It is necessary to alternate exercises according to a certain scheme, which makes up one series, for example, “arms-legs-torso”. There can be no forever established rules, since the range of tasks solved with the use of outdoor switchgear is very extensive.
Along with the versatile impact on the body, those involved in ORU should be selected taking into account their local influence on the development of individual muscle groups or certain physical qualities. Outdoor switchgear complexes, compiled taking into account local impact, typical for athletic and basic gymnastics. The same rule should be followed when compiling a set of exercises for industrial and therapeutic gymnastics.
The “progression” rule, widely used in sports, is also implemented when compiling the ORU complex in the form of an “increase” in the effect of the exercise by increasing the amplitude and speed of movements, the degree of tension, and the number of repetitions. This is also manifested during the performance of one exercise, and one or more outdoor switchgear complexes. Each exercise can be enhanced by additional actions. An increase in the load in the ORU complex is achieved by including more intense exercises in subsequent series and increasing the number of repetitions. Gradual addiction (adaptation) to the load from lesson to lesson with the same complex of ORU indicates the beneficial effect of exercises on the body and requires a change in the complex in the direction of its complexity.
The gymnastic method of conducting outdoor switchgear is distinguished by strict regulation of movements, which is achieved with the help of clear indications of the starting position, direction and amplitude of movement and the nature of their implementation. When choosing exercises, you must follow the rule of gymnastic regulation of exercises. For example, when bending forward, it is important to clarify the position of the legs, since when the legs are placed together or apart, with toes outward or with parallel feet, the effect will be different. The nature of the exercise also changes depending on whether the slope is performed slowly or quickly. The basis should be the following exercises and their varieties: 1. Pull-ups with corrected bending of the body. 2. Circular movements of the hands. 3. Squats. 4. Tilts of the body forward, backward, to the side and circular movements. 5. Tilts and circular movements of the head. 6. Emphasis lying and push-ups in an emphasis lying. 7. Raising the legs in a sitting and lying position (or torso with fixed legs). 8. Swing your legs forward, back and to the side. 9. Multiple jumps (jumps). 10. Walking and running in place.

METHODOLOGY FOR CARRYING OUT THE OR

A feature of outdoor switchgear, in contrast to conducting applied exercises, is their stylization. Outdoor switchgear are carried out using items. During outdoor switchgear classes, objects are used with different efforts: as pulling, as a means of restoring the accuracy of movements, as a means of increasing interest in classes, etc.

The gymnastic stick is used as a movement limiter specifying their direction and amplitude. In addition, it can be used as a support for exercises in supports and hangs when exercising with partners. Typical exercises with a rope are jumping with a drag over it: on two and one leg; with the rotation of the rope back and forth; for each rotation of the rope and with intermediate jumps; with double rotation; in the squat, etc. A rope folded in half, three times or four times is used as a stick. A long rope is also used - for jumping when rotating it by the ends by two partners.

INFLATABLE BALLS are used for throwing and catching in individual, group exercises. Small (tennis) balls are also used for throwing at a target.

PLUMBING BALLS of different weights, as well as limiters of movements and support when performing a row (for example, bending while lying with support, back against the ball).

DUMBBELLS of different weights are widely used as weights that enhance the effect during dynamic exercises of a speed-strength nature (low weight) and during power dynamic and static exercises (medium and large weights). For the same purpose, rubber and spring shock absorbers are used. Block devices, weights and rods are used for a special power stand in sports gymnastics and athletic gymnastics and are typical tools for outdoor switchgear. Exercises with wooden clubs are performed to develop strength and mobility of the joints of the upper limbs, coordination of movements, and are also used in games and relay races. Many outdoor switchgear can be performed using a gymnastic bench and on a gymnastic wall. The bench can serve as a support in a sitting position, in an emphasis lying down or an obstacle when jumping. Many exercises can be performed using a bench as a weight, lifting it with the hands or feet of a group of practitioners.

OPEN TRAINING

As a rule, ORU is not for those involved in a complex motor task, and the learning process most often comes down to memorizing a sequence of exercises in a complex. The most effective ways of teaching ORU are the methods by showing, by telling and by divisions: 1. The method of teaching by showing.

When teaching children of primary school age, not commands are given, but orders: “Take the starting position!” etc.

2. A method of learning from a story.

This method is used when teaching simpler exercises or in order to activate the attention of those involved. In the course, suggest the main actions instead of counting, but also in the rhythm and pace of the exercises. For example: "Tilt-straighten-crouch-stand." With a combined method that connects a show and a story, an exercise is shown at the beginning, and then prompts the campaign for its implementation.

3. Method of teaching units.

ORU DOSAGE

The regulation of physical load during outdoor switchgear exercises is carried out by changing:

the number of exercises (depending on the forms of outdoor switchgear training, it may be different);
the content of the exercises (movements of individual parts of the body have a lower load than exercises with the work of many muscle groups, strength and endurance exercises have a stronger effect than exercises for flexibility);
rest intervals between exercises (reducing pauses for rest increases the load);
the number of repetitions (when conducting simple ORUs that fit into the account “1-4” or “1-8” to music, as a rule, each exercise will be repeated 4, 8, 12 or 16 times. Exercises without music can be repeated within the same limits, not adhering to the exact amount dictated by the structure of the musical work);
pace (faster, the pace of exercises is usually more demanding);
starting position (the same exercise with different starting positions has a different load. For example: flexion and extension of the arms in the lying position with the support of the hands on the elevation or in emphasis on the uneven bars. Dose the exercise based on the general rules for taking into account the degree of preparedness of those involved, their age, gender and tasks solved with this contingent.In individual classes, adjust the load depending on the degree of fatigue.In group classes, the teacher can let students stop the exercise on their own, if you continue it with everyone together, it is difficult to stop.In strength exercises, the feeling of fatigue is easily felt and repetition to failure is acceptable. In endurance exercises, it is impossible to bring the body “to failure” to such a degree of fatigue, especially when exercising with beginners. In flexibility exercises, one should be guided by a feeling of slight pain, indicating the limit of the range of motion.

From class to class, the load should also be gradually increased, adjusting it due to the same factors and the number of days of classes per week.

Breathing is closely related to movement. The depth and frequency of breathing should correspond to the needs of the body at the moment. This complex physiological function of the body is carried out automatically, although it is possible and arbitrarily in the act of breathing. For healthy people, it does not matter when to inhale and exhale, moments of short-term straining are not harmful either. As far as possible, it is necessary to combine the pace of movements with breathing. When expanding the chest when moving the arms to the sides, extending the body, it is recommended to inhale, and when bending, bending, exhaling.

The emotional background, especially when working with children, is of great importance, it is recommended by the ORU in a playful way. Many outdoor games with rich movements that can be streamlined and used as outdoor equipment (walking, running, crouching, jumping, bending, etc.)

LITERATURE

Gymnastics - a textbook for technical schools of physical culture. Under the editorship of P.T. Brykin and V.M. Smolevsky, M, f and sport 1975.
Tips for trainers. Collection of exercises and methods, recommendations - Edition 2nd revised M, f. and sports in 1980.
Physical culture and sports in a secondary school: a manual for teachers / V.P. Bogoslovsky, M.N. Dovedenko, V.P. Drobyshev and others / Edited by M.D. (Library of Physical Education Teachers)

Tasks of the outdoor switchgear complex: strengthening the health of those involved, promoting their physical development, physical fitness, the formation of correct posture.

General developmental exercises include any technically simple exercises composed of single or combined movements of the head, torso, arms and legs, performed individually or using the actions of a partner, gymnastic equipment and various objects. They can be performed in different directions, with different amplitude, speed, degree of muscle tension and relaxation, sharply and smoothly, with different coordination of movements by body parts, for a short time and for a long time, etc.

The ORU complex begins with stretching exercises.. Exercises in the complex are arranged in order of increasing load intensity and alternate according to their purpose (for the flexor and extensor muscles of the arms, legs, torso, etc.). The following muscle recruitment sequence : neck, arms, torso, legs, whole body. At the end of the complex, the most intense exercise. It ends with calm walking, deep breathing exercises and relaxation.

After heavy loads on the functions of the vestibular analyzer, through rotational and jumping exercises, attention exercises, exercises in martial arts, games and other exercises with great emotional coloring are given.

An example of building a complex of general developmental exercises (without objects) for children 9-11 years old

1). I.p. (initial position)- main stance, hands on the belt. At the expense of "one-two" - turn the head to the right, inhale; at the expense of "three-four" - turn the head to the left, exhale.

2). I.p. - the main rack. At the expense of "one-two" - arms up and out, right (left) leg back on the toe, stretch (inhale); return to starting position (exhale). Perform the exercise alternately with the left and right legs, body weight on the supporting leg.

3). I.p. - main stand. At the expense of "one" - put the right foot to the side on the toe, tilt to the right, right hand on the belt, left behind the head; return to starting position. Breathing is arbitrary, without delay.

4). I.p. - stand legs apart, half-tilt forward, hands on the belt. Circular movement of the body to the right side, and then to the left. The exercise can be performed in four and two counts, alternating the exercise to the right and left. Strengthen the muscles of the shoulder girdle and neck. Breathing is even.

5). I.p. - leg stance apart. At the expense of "time" - a springy tilt forward, touch the floor with your hands (exhale); at the expense of "two" - straighten up with a turn of the torso to the right, arms to the sides and a jerk back, clenching the hands into fists (inhale); at the expense of "three-four" - the same, but after tilting - turn left. Legs are straight, do not move. When jerking back, raise your arms to shoulder level (not lower) and keep them tense.

6). I.p. - feet at the width of the foot. At the expense of "one-two" - sit down, hands forward; "three-four" - return to the starting position.

7). I.p. - main stand. At the expense of "one-two-three" - raise the left leg to the level of the belt, clasp it with your hands. Stay in this position for a few seconds. On the count of four, return to the starting position.

8). I.p. - Standing on toes, left foot in front of the right, hands on the belt. Jumping by changing the position of the legs.

All of these exercises are repeated 5-6 times.

The complex should be completed with breathing exercises.

Assessment of the degree of fatigue (according to V.P. Filin)

Points	Skin coloration	sweating	Breath	Violations in the technique of performing the exercise	Subjective feelings of difficulty in performing the exercise
	Normal	Normal	Normal	Not	Very easy
	slight redness	Perspiration	Slightly accelerated (20-25 bpm)	Not	Easy, no complaints
	Significant redness	Significant	Significantly accelerated (25-30 bpm)	Some disturbance of the rhythm of movements, mistakes are made	Satisfactory, feeling tired
	severe redness	Abundant	Strongly accelerated (30-45 bpm)	stiffness of movement, common mistakes	Difficulty, complaints of fatigue, pain in the arms and legs
	Paleness, blueness	Redness, cold sweat	Maximum excited (more than 50 bpm)	Violation of the basics of movement technique, staggering	Very hard, dizziness, refusal to exercise

MOBILE HEALTH GAMES

(preparation technology)

Mobile recreational games are one of the main means of physical education for children of preschool and school age. Such games can be used, among other things, in the leader's work in the DOL, since they do not require special physical training children, have a beneficial effect on their growth, development and strengthening of the bone-ligamentous apparatus, cardiovascular and respiratory systems, as well as the formation of correct posture.

In order to properly organize and conduct a mobile recreational game, the counselor needs the following:

I. Study:

1). Theoretical basis outdoor recreational games (determination of where outdoor games can be used, classification of outdoor games and tasks to be solved during their implementation);

2). Fundamentals of the methodology for the use of mobile recreational games (what determines the choice of the game, the tasks of the person conducting the game, preparation for the game, organization of the players, management of the game process, summing up, features of the relay games; methods for conducting outdoor games with children of primary, secondary and senior school age; competitions in outdoor games).

II. Prepare:

one). Descriptions of mobile recreational games, including games for children of primary, middle and senior school age, as well as relay race games. Descriptions should be made in the following way:

SAMPLE

Name of the game

(age of children for whom the game is held)

Pedagogical tasks solved in this game:

1. Wellness: list what will happen to the body of a child playing this game;

2. Educational: list which physical and moral and volitional qualities develop and educate in this game;

3. Educational*: list which motor skills are reinforced or improved, as well as which tactical actions are unlearned.

* The educational task is not necessary and mandatory for the leader's activities, however, it is useful for the leader to have a general idea of its content.

Inventory: list the inventory or equipment that is needed to play the game.

In the first column "Preparation of the site for the game, the course of the game", we draw a diagram of the initial position of the game with symbols. For example, for the game "Polar Bears":

Polar bear on an ice floe

- bear cubs

Supervisor

Below, under the figure, we describe the course of the game.

In the second column "Time distribution (T)" we paint the game in time:

Ttot.= 15 min. - the whole game lasts 15 minutes;

T from building before the beginning= up to 2 minutes - the time of building a group and rebuilding to the initial position of the beginning of the game, the time of showing and telling the course of the game;

T games= 11-12 minutes - the time of the game itself;

T total= 30 seconds - the time of summing up the game.

In the third column "Method of conducting" we describe the methodology of the game, that is, "HOW do I play the game?":

1. How do I attract the attention of children, how do I build players?

2. How do I announce the name of the game?

3. How do I choose drivers, captains, assistants or divide into teams?

4. How do I rearrange the players to the starting position of the game?

5. How do I tell and show the game?

6. How do I tell players who wins the game?

7. How do I tell and show the rules of the game?

8. How do I manage the game: what do I keep track of during the game. How do I count points, how do I change drivers, etc.?

9. How do I notify when the game is over?

10. How do I sum up the game?

Answering these questions, the counselor should write on his own behalf all the commands that need to be given to build and rebuild the players, all the phrases that are needed to explain the course of the game, the rules and summing up the game, taking into account the age of the children playing.

Methodical literature

1. Byleeva L.V. Russians folk games/ In 2 hours - M .: Sov. Russia, 1988.

2. Byleeva L.V., Korotkov I.M., Klimkova R.V., Kuzmicheva E.V. Outdoor games: Tutorial for universities and colleges of physical culture. – M.: SportAcademPress, 2002.

3. Gleiberman A.N., Kuzin V.V., Polievsky S.A. 500 games and relay races / ed. V.V. Kuzin and S.A. Polievsky. - M.: Physical culture and sport, 2003. - 304 p.

4. Games and entertainment (in two books) / Compiled by Firsova L.M. - M .: Young Guard, 1989-1990.

5. Kurys V.N., Barshai V.M., Strelchenko V.F. Outdoor games. - M.: Publishing house "Omega-L", 2012. - 352 p.

6. Strakhovskaya V.L. 300 outdoor games for children from 1 to 14 years old. – M.: New School, 1994.

Heading:

Conducted for all muscle groups from various starting positions (standing, sitting, lying) and their variants (standing, legs apart, kneeling, sitting on horseback, sitting, legs crossed in Turkish, lying on the back, on the side, on the stomach) .

For the muscles of the upper limbs

Starting position standing.

1. Heels together, toes apart, arms lowered along the body (main stance). Hands through the sides up, return to the starting position.

2. Hands to the shoulders, hands clenched into a fist. Alternate extension of the arms up.

3. The right hand is raised up, the left is lowered. Change of position

4. Arms bent at the elbows, hands at the shoulders. Circular movements with bent arms forward, then back.

5. Arms are straightened forward, cross movements of the arms - abduction to the sides.

6. Legs apart - shoulder width apart, wider than shoulders. The arms are bent at the elbows in front of the chest, the fingers touch the tips, the palms are straightened. Pulling the elbows backward.

7. The same as the 6th exercise, but with a turn of the torso to the right and left.

8. Hands lowered along the body. Circular hand movements.

9. The right leg is in front, the left is behind, the arms are bent at the elbows, the hands are clenched into a fist, the left hand is in front, the right is behind. Alternate extension of the arms forward - "Boxing".

Starting position sitting.

1. The arms are lowered along the body, the legs are straightened and spaced apart to an angle of 30-40 °. Hands through the sides up, return to the starting position.

2. The same exercise, but with the clap of the hands above the head.

3. Hands behind the head. Straightening the arms to the sides, up, bend in the chest. Return to original position.

4. Hands on the belt - take your elbows back, bend over, return to the starting position.

Starting position lying.

1. Lying on the stomach, hands at the shoulders, elbows pressed to the body. Raising the head and chest, make movements with the hands that imitate breaststroke swimming: straightening the arms up, moving them to the sides to shoulder level, bending at the elbows, bringing the hands to the shoulders.

2. Hands in front of the chest with palms on the floor. Extending the arms at the elbows, raising the head and shoulders, returning to the starting position.

3. Lying on your back, arms extended forward in front of your chest. Taking the arms to the sides and crossing them.

4. The right arm is straightened up until it touches the floor, the left arm is along the body. Change of hand position.

1. "Let's warm our hands in the sun." Starting position standing or sitting, hands behind the back. Straighten your arms forward with your palms up, say "warmth", return to the starting position.

2. "Butterflies". Starting position standing, arms to the sides. Hand movements up and down, butterflies fly. Lower your hands: the butterflies are resting.

3. "Show and hide." Sitting, hands with flags (ball, cube, ball, rattle) behind the back. Move your hands forward, show a hidden object: “Here!”, hide your hands behind your back: “No!”.

4. "Knock." The starting position is sitting on the carpet, the legs are straightened at the knees, moved apart to the sides, in the hands of cubes (rattles). Lean forward, knock the cubes on the floor, say “knock-knock”, return to the starting position.

For the muscles of the lower extremities

Starting position standing.

1. Hands on the belt. Alternately raising the knees with the separation of the heel from the floor.

2. Squats with the transfer of straightened arms forward, return to the starting position.

3. Arms along the body. Hands to the sides, right leg to the side. Return to original position. Hands to the sides, left leg to the side. Return to original position.

Starting position sitting.

1. Legs are straightened, support on a full foot, arms behind in emphasis. Spread to the sides and cross straight legs - “scissors”.

2. Sitting on a chair, legs bent at the knees. Walking in place with high knees.

Starting position lying.

1. "Bicycle". Lying on your back alternately flexion and extension of the legs in the air with pulling the knees to the stomach.

2. Bend both legs at the knees, straighten them forward and upward at an angle of 45 °, slowly lower them.

3. Lying on your stomach. Alternate abduction of straightened legs back and up.

Imitation and gaming exercises

1. "Bug". Lying on your back, move your arms and legs, unbending and bending them - the bug woke up. Return to the starting position, arms along the body, legs straightened - the bug fell asleep.

2. "Trees are small": squatting with knees covered with hands. "Big trees": stand up, raise straightened arms up.

3. "Springs". From the starting position, standing, hands on the belt, the children squat and straighten, returning to the starting position.

The same exercise can be done in a semi-squat.

For the muscles of the body

Starting position standing.

1. Hands on the belt. Tilt the body forward and return to the starting position.

2. The same exercise, but with the body tilted back.

3. Lateral slopes torso.

4. Turns of the torso to the sides with a return to the starting position.

5. Circular movements of the body: tilt forward, right, back, left, return to the starting position.

Starting position sitting.

1. Sitting on a chair, knees bent, feet on the floor, hands on the belt. Turns of the torso to the right-left with the straightening of the corresponding arm.

2. Straighten your legs, keeping them straightened on weight, spread apart, close, lower.

3. Lateral torso.

4. Hands in support behind. Raise the pelvis, straighten the knees so that the straightened body rests on the feet and hands, return to the starting position.

Starting position lying on your back.

1. Arms along the body. The legs are bent at the knees, alternately flexion and extension of the legs - "bicycle".

2. Arms are straightened above the head up. Simultaneously with the swing of the hands, move to a sitting position, hands forward. Tilt the torso forward, reaching out with the fingers to the toes.

3. Arms bent at the elbows, resting on the elbows, legs bent at the knees, resting on the feet. Raising the pelvis - exercise "bridge". Return to original position.

Starting position lying on the stomach.

1. Alternate abduction of straight legs back.

2. The arms are straightened up, raise the head and arms while raising the straightened legs. Hold in this position for a specified number of seconds or on command.

3. The same exercise, but combine raising the arms and legs with their alternate retraction back - up.

Imitation and gaming exercises

1. "Lumberjack". Standing, legs wider than shoulders, hands clasped in the castle. Raise your hands up, sharply leaning forward, carry your hands between your knees - “chopping firewood”.

2. "We rinse the linen." From the starting position, standing, lean forward, relax your shoulders, forearms, hands, make rocking movements with relaxed arms to the right and left.

3. "Semaphore" or "barrier". Lying on its side, cheek in the palm of the same hand, the supporting leg is bent at the knee, the free leg is straightened, the arm is along the body. Raise straight arms and legs to the side - up, return to the starting position. The same on the other side.

Relaxation exercises.

1. Starting position standing. Raise your arms up, relax your hands, relaxing your forearms, shoulders, drop your arms down along the body; slightly tilting your head and shoulders forward, shake your relaxed arms.

2. Starting position standing, feet shoulder width apart. Transferring the weight of the body to the right leg, lift, shake and relax the left; the same with the right foot.

3. Starting position lying on your back, arms along the body. Bend your arms at the elbows resting on them, legs at the knees resting on the feet. Relax and drop the left hand, relax and drop the right arm, relax and unbend the right leg at the knee, relax and unbend the left leg at the knee. Close eyes: pretend to be asleep. The instructor checks the completeness of relaxation by lifting the child's limbs. At correct execution exercises, the limb is freely lifted by the hands of the instructor.

Stretching exercises.

1. From the starting position, standing, legs apart wider than shoulders, hands on the belt. Tilt the body to the left with a swing of the right hand to the side, up and to the left. The same on the right side.

2. From the starting position, standing, in the hands lowered along the body, gymnastic clubs. Raise the right hand with the mace forward and up, change the position of the hands. After 3-4 repetitions, return to the starting position.

3. From the starting position, standing, holding the back of a chair or bed with the right (left) hand, swinging the left (right) leg back and forth with increasing amplitude.

Breathing exercises.

1. From the starting position, raise your arms up through the sides - inhale, return to the starting position - exhale.

2. Starting position standing, legs wider than shoulders, hands on the belt. Taking the arms to the sides and up, bend in the chest - inhale, leaning forward and moving the elbows forward - an elongated exhalation. Return to starting position - pause.

3. Starting position lying on your back, one hand on the chest, the other on the stomach.

A deep breath (the hands rise along with the movement of the anterior walls of the chest and abdomen), a deep exhalation (the hands fall). The same exercise can be performed with the exhalation of the hissing sounds “sh-sh-sh-sh”. In the imitation version - "porridge is boiling."

4th Starting position sitting, in the hands or on the table, a vessel with a tinted liquid, into which a rubber or plastic tube, the second end is held in the child's mouth. A deep breath is taken through the nose and exhaled through the tube into the liquid (breathing with resistance).

Strength exercises.

1. The starting position is lying on your back, the toes of the straightened legs are hooked under the gymnastic bench, the last. rail of the gymnastic wall or fixed in another way. Slow transition to a sitting position and return to the starting position.

2. Starting position lying, arms along the body, a ball is clamped between the ankles of the legs. Raising straightened legs forward and upward to an angle of 45-50 e, holding the ball with your feet. Return to original position.

3. Standing with dumbbells weighing 300 - 500 g, arms along the body. Raise your arms to the sides and up, return to the starting position. The pace is slow.

Corrective exercises.

1. Starting position lying on the stomach, arms bent at the elbows, hands under the chin. Raise the head and shoulders with the simultaneous separation of the hands from the support, hold in this position for 10-15 seconds, return to the starting position.

2. Starting position lying on the back, the right hand is raised up, the left along the body. Raise your straight right leg and take it to the side.

Balance exercises.

1. Standing on all fours, raise your right hand up, take your straight left leg back, while resting on your left hand and right knee. Return to starting position; the same, but with the left hand and right foot.

2. Walk with a bag on your head around the office, changing the direction of walking, pace, step length (at the instructor's command), without dropping the bag.

Spectacular pumping of the body - Health Portal

INTRODUCTION

BASIC EXERCISES

VARIETIES OF EXERCISES

COMPOSITION OF ORU COMPLEXES

SELECTION OF EXERCISES

METHODOLOGY FOR CARRYING OUT THE OR

OPEN TRAINING

ORU DOSAGE

LITERATURE

BASIC EXERCISES

VARIETIES OF EXERCISES

Also lying down:

Exercises for the flexors and extensors of the forearm:

NECK EXERCISES

EXERCISES FOR LEGS AND PELVIC GIRL

Exercises for the thigh muscles:

BODY EXERCISES

EXERCISES FOR THE WHOLE BODY

COMPOSITION OF ORU COMPLEXES

SELECTION OF EXERCISES

METHODOLOGY FOR CARRYING OUT THE OR

OPEN TRAINING

ORU DOSAGE

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