Studying hangs and stops, students master the elements of a number of applied skills (climbing and overcoming obstacles), acquire the necessary basics of exercise technique on gymnastic apparatus, and improve spatial coordination of movements. Purposefully applying exercises in hangs and emphasis in the educational process, taking into account age, gender and physical fitness students, the teacher is able to solve problems for the development physical qualities.
Hanging and push-up exercises(Fig. 80-105) are performed on the gymnastic wall, ladder, rope, pole, log, crossbar, uneven bars, horse. The study of the simplest exercises is recommended to be mastered by the group method. In the future, training should be carried out, having previously divided the class into pairs in order to control the correct implementation and, if necessary, to assist a friend.
Hanging and resting exercises are simple in technique, so when teaching, they should be shown with a short explanation. After completing the exercise with the help of a teacher 2-3 times, students can later perform them on their own. Hangs and stops (simple) - positions in which the body is held on the projectile only with hands. In the hang, the shoulder axis of the performer is lower, and in the support above the grip points.
Hangs and stops can be mixed and simple (mixed stops also include grays).
(Fig. 179). Mixed hanging is a position of the body in which, in addition to support with hands, there is additional support on the floor or projectile with any part of the body. Hanging exercises can be performed in the grip from above, from below different grip and etc.
Vis standing- stand at the projectile, grip with hands shoulder-width apart, keep the torso and head straight, the angle of inclination to the floor is not more than 45 °.
Hang standing behind- the same as hanging while standing, but with your back to the projectile.
Hanging standing bent over- the student is in a squat facing the projectile.
Rice. 179.but- hanging standing behind; 6 - hanging standing bent over; in- hanging crouching behind; G- hanging lying behind; d- hang lying on the right; e- hanging bent over; w - hanging on the left
Vis crouching from behind- squat back to the projectile.
Vis lying- the position of the gymnast, in which the angle of inclination of the body does not exceed 45 °.
Hang lying back- the same as lying down, but with your back to the projectile.
Hang lying right (left)- hanging lying sideways to the projectile, leaning with the legs to the right or left, hands at a distance of 10-15 cm.
Vis arched (bent over) with support performed on the lower pole with feet resting on the upper pole.
Hang on the left (right) - hanging with additional support, bent at the knee with the left (right) leg.
Visas are simple. Vis- a position of the body in which the grip is shoulder width apart, arms, torso and legs form a straight line. Initially, the position of the hang is studied on the gymnastic wall by a group of 10-15 people. When studying the hanging with his back to the wall, the teacher must ensure that the gymnastic wall is touched by the back of the head, shoulder blades, buttocks and calf muscles and student heels. When hanging facing the gymnastic wall, it should be touched by the chest, stomach, hips and toes.
Hanging with bent legs- from the hang bend the legs at the knee and hip joints (without changing the position of the head, arms and torso).
Hanging on bent arms performed from the hanging while standing, slightly pushing off with the legs and bending the arms.
vis hunched over- the body is bent at the hip joints, the legs are raised and are above the body.
Vis arched- students are in a head down position, the body is bent, the head is laid back.
Vis angle- the position of the body, in which the angle between the trunk and the raised straight legs is 90 °.
Hanging from behind- the position of the body, in which the student is turned with his back to the projectile, the legs are straight and lowered as much as possible.
Vis on bent legs.
The thrusts are simple. Emphasis- the position of the person practicing on the projectile, in which the shoulder axis is located above the grip points, the arms and body are straight, the head is straight.
Emphasis on the forearms- a position in which the practitioner's arms are bent at the elbow joints at an angle of 90 °, leaning on the forearms and holding them with the hands from the outside, the elbows are slightly shifted inward.
Emphasis on hands- a position in which the support is along the entire length of the arms slightly bent at the elbows, the hands grab the poles from the outside, the body is perpendicular to the support.
Angle stop- a position in which the raised legs form a right angle with the body.
Emphasis right- a position in which the legs are widely separated, one forward, the other back.
TOOLKIT
HANGS AND STOPS
For students of the 2nd year of full-time department "Physical culture and sport"
Academic discipline: Types school curriculum with teaching methods.
(Gymnastics)
2016-2017
subject (cyclic)methodological committee
Commission name
Physical Culture
Chairman
Rezanova M.A.
2016
Deputy Director for UNMR
______________ / I.V. Gervald
"________" _____________ 20___
M.P.
Compiled by: Sharafan N.V. teacher GAPOU TSPC
Gymnastics with teaching methodology is one of the disciplines curriculum. An important place in this course is given to the methodology of preparing and conducting lessons in basic gymnastics at school. Basic gymnastics is the basic part of a comprehensive program of physical education for students of a general education school and the state standard.
Gymnastics means, of course, are the most effective in the physical education of children and adolescents, have a significant impact on their health, the development of physical qualities.
Lesson physical culture with a gymnastic orientation as the main form of training is considered one of the leading criteria reflecting the level of professional and pedagogical preparedness of physical education specialists for secondary schools. However, as the analysis of scientific and methodological literature, textbooks shows, in which planning technology would be disclosed in more detail and systematized educational material, training and application in the classroom and in self-study of traditional and non-traditional types of exercises, the use of modern methods and means, is practically not available today.
Toolkit fill this gap to some extent.
Hanging and rest exercises represent various positions (horizontal, vertical and inclined) and movements of those involved in gymnastic apparatus in these positions. Hanging and rest exercises are available for children from 7-8 years old. In the curriculum for physical education they are included withIclass.
INIclass, students master climbing on the gymnastic wall, bench, different types climbing, climbing and crawling, and withIIclass begin to master the hangs and stops.
Acceptance of various positions in the hangs and stops, balancing the body in certain poses associated with tonic contractions of the entire musculature. Tonic contractions at small static loads, which are typical for the described exercises, require less energy expenditure than muscle contractions phase nature. Performing exercises in hangs and rests has a general strengthening effect on the body, contributes to the harmonious development of all physical qualities, especially static strength, and moving the body from one position to another requires dynamic muscle efforts, which is important for the development of speed-strength qualities.
Various body positions: inclined, vertical (head down) - positively affect the work of the cardiovascular and respiratory systems, as well as on the activity of the organs of balance (vestibular apparatus). Performing exercises in the hangs and supports is associated with holding postures that require the ability of those involved to coordinate the work of many muscle groups well. Muscular sensations that occur when doing exercises in the hangs and stops, as well as the presence of tonic reflexes covering the entire muscles of the body, create favorable conditions for maintaining the correct posture. It is also essential that when performing exercises in the hangs and supports, children acquire the ability to assess the position of their body in space, to distinguish between the duration of static postures and the nature of muscle efforts. The role of muscle feeling is extremely diverse. It is important in the implementation of a number of body functions, from maintaining the balance of the body and ending with the emergence of ideas about time and space. The ability to perform exercises in the hangs and supports with good posture, easily and beautifully, is important for preparing children for gymnastics.
To perform exercises in the hangs and supports, depending on the corrective complexity and the availability of appropriate equipment, frontal, group and line methods of organizing students can be used.
visas lying down
1. Hang lying down (Fig. 1). It is performed from hanging on bent arms by alternately or simultaneously putting the legs forward. The angle of inclination of the body to the floor is less than 45°. Shoulders should be nearly vertical under the bar.
2. Hang lying bent over (Fig. 2). From hanging lying down, bend at the hip joints and take hanging lying bent over.
3. Hang lying behind (Fig. 3). From the hang, crouching from behind, moving the legs back, take the hanging from the back
Rice. 1 Fig.2 Fig.3
Exercises in mixed and simple emphasis (on the gymnastic bench, beam, horse)
1. The emphasis on squatting on a gymnastic bench (Fig. 4) can be performed transversely and longitudinally. Students with this position are already familiar with climbing on gymnastic benches. Emphasis crouching can also be performed on a horse, goat and log.
2. Emphasis kneeling (Fig. 5) or emphasis standing on one knee, the other leg back (Fig. 6).
Rice. 4 Fig.5 Fig.6
3. Lying emphasis (Fig. 7) can be performed on the floor, gymnastic bench (hands or feet on the bench), on a balance beam.
4. The emphasis lying behind (Fig. 8) is performed from the emphasis while sitting behind with your back to the gymnastic bench. Unbending your arms and straightening in the hip joints, take the emphasis lying behind. The simplest option on the floor.
5. Emphasis lying sideways (Fig. 9) is performed on the floor, on a gymnastic bench, log, horse.
Fig.7 Fig.8 Fig.9
6. Standing emphasis (Fig. 10) - an inclined position of the body while standing with hands resting on a gymnastic apparatus (gymnastic wall, horse, goat, beam).
6. Stops (Fig. 11) are performed on a horse, goat, log. Unlike
mixed stops, in which the support is carried out not only by the hands, but also by some other part of the body, in simple stops the student leans only with his hands. To consolidate the exercises in the hangs and stops, the following bundle can be recommended.
Fig.10 Fig.11
Mixed hang exercises
Hanging standing - hanging crouching. 2. Hang standing on bent arms - standing hang
hang standing on bent arms. Hanging lying - hanging lying bent over - hanging lying. 4. Hanging standing on bent arms - hanging crouching - hanging standing in standing on bent arms. 5. Hanging standing on bent arms - hanging standing - hanging standing behind - hanging crouching behind.
Mixed exercises
Emphasis standing - emphasis standing on bent arms - emphasis standing. 2. Lying emphasis, hands on a gymnastic bench - bending your legs, sitting on your heels - lying emphasis. 3. Lying emphasis, hands on the gymnastic bench, alternately putting the legs forward - crouching emphasis, feet on the floor, hands on the bench - reverse
On the floor, frontally imitate the main body positions in climbing in three steps:
about. s., hands up (ip for climbing in three steps);
- squat, hands up - first reception;
- from a squat, arms up, stand up and bend your arms - the second technique;
about. from. with bent arms - arms alternately up (third move, interception).
The same movements, but on the gymnastic wall:
-standing facing the gymnastic wall, grab the rail higher with straight hands (s.p. for climbing in three steps);
-hanging with a push with two legs, crouching on the second (third) rail, - the first reception;
-unbending legs, bending arms - the second technique;
-to intercept higher - the third reception. Lowering to start with interception:
-interception with hands in the hang while standing on bent arms;
-unbending your arms, bend your legs and take a crouching hang;
Sequence of learning.
1. Free climbing up and down. 2. Climbing up, stepping on each rail alternately with two feet. 3. Imitation of the movements of the arms and legs on the climbing floor in the same way. 4. Climbing up and down the wall in the same way. 5. Imitation of hand movements on the floor for climbing in opposite ways. 6. Climbing the wall up and down in opposite ways to a certain height. Climbing left and right. The exercise is performed with side steps with alternating rearrangement of the side of the leg and arm of the same name. First, they move standing on the lower rail along 2-3 spans, then along the entire length of the wall. After that, climbing is performed at a higher height (up to the 5-6th rail).
Hanging standing
1. Hanging standing on bent arms (Fig. 1 Grab your hands at shoulder level with a grip from above, legs should be under the projection of the grip, arms bent at the elbow joints. The exercise can be performed! On the crossbar, the lower pole of bars of different heights, on one of the poles bars of the same height, b gymnastic wall.
2. Hang standing (Fig. 2). From hanging standing on bent arms, extending your arms, go to standing hanging. Keep the head of the body straight, the angle of the torso to the floor is not more than 45 °.
3. Hang standing bent over (Fig. 3). From a hanging position, bend at the hip joints to an angle of 90 °, arms straight, keep your head straight.
4. Hang standing behind (Fig. 4). From a hanging position, turn around abruptly, releasing one hand, and again take hold of the projectile shoulder-width apart with a grip from below.
5. Hang crouching (Fig. 5). From hanging standing on bent arms, unbending your arms, sit down and take a hanging crouching.
6. Hang crouching from behind (Fig. 6). From hanging standing behind, take a small step forward and sit down without bending your arms.
-put your feet on the floor and take and. P.
6. Hanging on a rope with straight arms, grab the rope with yoga and knees. Run 2-3 times.
7. In hanging on a rope with a grip with his legs, straightening his legs, pull himself up as high as possible. Repeat 6 times.
B. Climbing in three stages on a rope.
Common Mistakes: I) wrong foot grip; 2) when performing the second reception, the legs slip down; 3) when performing the second technique, the body is not pulled up high enough; 4) when performing the third reception, the hand interception is not high enough; 5) do not follow the techniques when lowering down.
Hangs and stops
Hanging bent (Fig. 1) is performed on the crossbar, bars, rings. The body is bent at the hip joints approximately at an angle of 50-70 °, the back is rounded, the head is slightly inclined to the chest; arms are straight. You can finish the exercise by going to the hanging while standing behind or, lowering the pelvis, crouching into the hanging.
The hanging is fragile (Fig. 2) is performed on the gymnastic wall, crossbar, rings, uneven bars. From the hang, raise straight legs to a horizontal position. You can also do it as follows: from the hang, take the hang with your legs bent and then straighten your legs into the hang with an angle.
Hanging bent over is performed on the gymnastic wall, crossbar, rings, uneven bars.
Rice. 12
It is advisable to start training on the gymnastic wall after bending over. From hanging while standing, bending to the gymnastic wall with a push of the legs, go to the hanging, bending over. In the hanging position, the arms should be completely straight (do not pull up). The back of the head, back, legs and heels touch the wall, the head leans back a little
(Fig. 3) Perform with. Help to render, standing on the side, under the shoulder and legs.
Rice. 3
Hanging on bent legs and arms (Fig. 4), performed on the crossbar or parallel bars. From hanging standing with a push of two legs, bending them, make a jump with two and take a hang on bent legs and arms (hanging with two weights). It can also be performed in another way: from the hanging standing behind with a forward tilt with a push of two, bending through the hang, hanging on bent legs and arms.
Hanging on one (fig. 5): grip shoulder-width apart, one leg, bent at the knee, is placed on the crossbar, a pole, the other is straight and slightly lowered down, the body is slightly bent, the head is slightly tilted back. Belay, standing on the side, with one hand behind the wrist, the other behind the shin of the leg performing the veil. It is performed from the hanging standing behind, pushing with two, bending through the hanging from behind, swinging with one leg.
Hanging on one outside (Fig. 6) is performed similarly to hanging on one (behind the weight), only the bent leg is not between the hands, but outside.
Rice. 4 Fig. 5 Fig.6
Hanging on bent legs (Fig. 7) is performed on the crossbar and parallel bars. Legs together, knees bent, body straight, slightly bent, head tilted back. They insure, standing on the side, behind the shins, so that the legs do not unbend at the knee joints. Perform the exercise from hanging on bent legs and arms (hanging the veils with two), lowering your arms and straightening up. First, the hands are lowered alternately, and then simultaneously. When moving from hanging on bent legs and arms to hanging on bent legs, they insure with one hand for the shins from above, and with the other they support under the back.
Emphasis on the bars (Fig. 8), crossbar, R / B bars (Fig. 9). The arms are straight, the torso and legs form an almost straight line, the head is straight. Training begins with mastering the emphasis on the uneven bars after repeating the emphasis on the beam and horse (III class).
1. From the stop, standing across at the ends of the bars with a jump at close range.
2. The same in the middle.
3. From the hang, standing on the crossbar, on the lower / f bars of the river / in the push with two at close range
Rice. 7 Fig. 8 Fig.9
A combination of exercises in the hangs and emphasis for the control lesson IV classroom
Crossbar (low)
Hanging from a standing jump at point-blank range - lowering forward into a hanging crouching - with a push of the legs heremah with legs under the crossbar into a hanging bending - alternately releasing hands, hanging on bent legs - raising the torso forward, hanging on bent legs and arms (hanging with two kneading) - unbending legs and lowering them back, hanging standing behind - releasing hands, step forward about. from.
Requirements for the level of physical fitness of IV grade students in pull-ups (boys): 5 times or more - high, 3-4 times - medium; I time - low.
Requirements for the level of physical fitness of IV grade students in pull-ups from the vis lying down (girls): 18 times or more - high; 8-13 times - medium, 4 times or less - low.
Crossbar (low)
One of the most difficult elements on the crossbar is the arched hang.
Execution technique. From the hanging standing behind, bending with a push with the legs, take the hanging bent, unbending in the hip joints, hanging bending. The body is bent and is in a vertical position with the head down. Hands shoulder-width apart with an overhand grip, legs together, socks pulled back. The head is tilted back.
Sequence of learning.
1. From hanging from behind, repeat bending over.
2. Standing from the hang, bending over on the gymnastic wall, pushing the legs into the hang, bending over (I class).
3. From the hanging standing behind with a push of two to the hanging, bending on the crossbar and hanging, bending, lowering the legs back, hanging standing behind and stepping forward in about. from.
Typical mistakes: 1) excessively large deflection of the body; 2) bending the arms while doing the hanging, bending over; 3) the head is tilted forward.
Belay and assistance: standing on the side, support the legs with one hand, hold the wrist with the other.
Emphasis of the leg apart with one (top emphasis) and dismounting with a leap of the other with a turn of 90 °.
Execution technique. From the stop with a jump of one, take the emphasis of the legs apart (Fig. 10, frames 1-2). Those; straightened, arms straight, head straight, legs wide apart: one leg forward, the other back at the same angle to the floor. Depending on which foot is in front, the stop has the appropriate name. For example, the emphasis of the leg apart with the right, if the right leg is in front. To perform a jump dismount with a 90 ° turn, you must first intercept one hand, the same name as the turn, in the grip; from below. The leg around which the turn is performed should not be lowered or bent (Fig. 10, frames 2-3).
Sequence of learning
1. On the log, repeat overcoming obstacles in the indicated way (IV class).
2. From the support, on the low crossbar heremah to the support of the legs apart outside the right (left) - interception of one hand, support of the legs apart with the right (left) - jump the other dismount with a turn of 90 °. 3. From the stop with a jump of one stop of the leg apart with the right (left) - a jump of the left (right) dismount with a turn of 90 °.
Fig.10
Typical mistakes: 1) in the first half, when a jump forward is performed from the stop, the legs are bent 2) in the stop, the legs apart are slightly apart, the body is bent, the head is lowered; 3) when performing a dismount, the leg is lowered around which the turn is performed; peremah is done with a bent leg, bend the supporting arm.
Belay and assistance: similar to belay and assistance when overcoming a log 1 m high (1st class).
1. From hanging standing behind with a push with two legs hanging bent over - 1.0 points. 2. Hanging bent over - 2 points. 3. Hanging, bending over and bending the legs, lowering into a crouching hang - 0.5 points. 4. Hanging standing with a jump at close range - 0.5 points. 5. Swinging the right leg apart at point-blank range - 3.0 points. 6. Left jump dismount with a turn to the right - 3.0 points.
suggest the following exercises: with the help, take a hang on the w / w - hang with legs bent - hang - dismount down. It should be noted that vis is the main starting position to perform many exercises on the uneven bars.
Vis crouching on n / w
Execution technique. This is the position of students on the uneven bars. in which the student hangs on the upper body and leans on the lower body with the toes of bent legs (Fig. 11).
Fig.11
The sequence of training: from the hang, bending the legs, take the hang crouching - hang bending the legs - hang dismount down (Fig. 11). Belay and help: standing on the side, support with one hand under the back, with the other under the legs.
Vis lying on the n / w
Execution technique. In the lying position, the body should be straight and slightly arched, the head slightly tilted back, the arms should be straight, the back of the thighs should be supported by the bottom (Fig. 12).
Fig.12
The sequence of training: in the 5th grade, the hang lying on the n./g can be taken from the hang through the squat hang. From lying down, take hanging lying bent over on the bottom, then hanging with legs bent and hanging, dismounting down.
Hang lying legs apart one (on horseback)
Execution technique. Hanging lying legs apart can be performed different ways, but taking into account the sequence of training, it is advisable to use the students' motor experience. Therefore, it is better to perform a hanging lying right (left) on the bottom from a lying lying jump one back or hanging crouching with a push of the legs. In the lying position, the legs sang apart, just as in the lying position, it was slightly bent, the arms were straight, the head was tilted back.
Emphasis at the back
Execution technique. The emphasis on the back is most conveniently taken from the hang lying on the floor. By successive interceptions of the hands for the n / f, go to point-blank range from behind - a kind of sitting on the poles (Fig. 13).
Fig.13
Combination for the control lesson
1. From hanging to high hanging with legs bent - 1.0 points.
2. Hang crouching on n./g - 1.0 points
3. Push legs hanging lying legs apart with the right - 2.5 points.
4. Jump left to the vis even on v./g - 2.0 points.
5. Interception of hands, rear emphasis - 1.5 points
6. Swing forward dismount with turn to the left - 2.0 points.
Emphasis at the back
Execution technique. From the stop, jump one leg into the stop, apart (top stop) with the right (left) jump of the other, take the stop from behind (Fig. 14). The arms are straight behind the back, the torso and legs form an almost straight line, the head is straight. Pre-repeat the emphasis lying on the floor behind. The same, but the hands are on the gymnastic bench, the emphasis is on the back of the horse, beam.
Fig.14
bars
Students of the 5th grade improve the implementation of stops. For this, the following exercises are recommended.
1. In support, sagging and lifting the body in shoulder joints. 2. Movement in an emphasis. For example, at the ends of the poles, take an emphasis with a jump and, alternately rearranging your hands, move forward. Having reached the other end of the poles, jump off. If the student cannot reach the end, then jump inside the bars: Movement combined with turns.
Emphasis on the forearms
Execution technique. The torso and legs form a straight line, the head is straight. The hand is somewhat shifted to the outside, and the elbow is inward. 90° angle between shoulder and forearm. This arrangement of the forearms helps to avoid slipping of the elbows when performing exercises (Fig. 15). Preliminarily, it is advisable to study the emphasis lying and lying back on the forearms on the floor, then on the bars to teach the correct grip with the hands and the location of the forearms. After that, teach emphasis on the forearms.
Rice. 15
Emphasis on hands
Execution technique. In support, the body is kept straight without sagging in the shoulder joints. The hands, slightly bent at the elbow joints, clasp the poles, leaning on them mainly from the outside (Fig. 16). When performing an emphasis on the hands, the width of the poles must be determined by the length of the forearm. True, it is not easy to stay on such poles at first, but in the process of muscle training shoulder girdle are quickly strengthened and this width of the poles becomes familiar and convenient for learning and performing swings. In order not to hurt your hands, you can put foam pads on the poles. To strengthen the muscles of the shoulder girdle and prevent sagging in the shoulders, it is advisable to carry out an emphasis on the hands of raising and lowering the body by reducing or increasing the angle between the shoulders and the poles. The normal position of the shoulders in relation to the poles is considered to be when the angle is about 45 °.
Rice. 16
Sit legs apart
Execution technique. From the stop, swoop forward to spread your legs and put them on the poles with the back surfaces of the thighs. The arms are straight, leaning behind, the body is straightened, the head is straight (Fig. 17). The exercise is the starting or ending position for performing lifts and racks, subsequent classes.
Rice. 17
Sitting on the hip
Execution technique. From a gray leg apart, with a jump of one, take a sitting on the hip (Fig. 18). Legs are outside. One leg, bent at the knee, rests the entire lower surface of the thigh on the pole, and the other is laid back, the socks are pulled back. The shin of the bent leg is parallel to the straight leg laid back, keep the torso and head straight. Support on the poles can be done with both hands or with one hand, the other to the side.
Rice. eighteen
Combination for the control lesson
1. At the ends of the poles with a jump, stop and move to the middle of the bars 3.0 points.
2. Feet forward with legs apart - 2.0 points.
3. By moving the right sit on the right thigh, holding with the right hand, left to the side - 2.0 points.
4. Grab the left leg in front of the right leg with a push right hand dismount with a turn to the right in a circle to land with the left side to the uneven bars - 3.0 points.
Literature
Brykin, A.T. Gymnastic terminology [Text]. M .: - Physical culture and sport, 1968.-70 p.
Barkovsky, A.S. complexes gymnastic exercises for elementary school[Text].-2nd ed., revised. - Minsk: Nar. Asveta, 1978.-62 p.
Buts, L.M. For you, girls [Text].
Gurevich, I.A. Circuit training for the development of physical qualities [Text]. - 3rd ed., trans. and additional - Minsk: Higher School, 1985.-255 p.
Zhukov, V.G. 650 gymnastic exercises [Text]. - M .: Physical culture and sport, 1970.-88 p.
Zatsiorsky, V.M. Physical qualities of an athlete: Fundamentals of theory and methods of education [Text]. - 2nd ed.-M.: Physical culture and sport, 1970.-200 p.
Zuev, E.I. The magical power of stretching [Text]. - M .: Soviet sport, 1991.-64 p.
Lisitsskaya, T.S. Choreography in gymnastics [Text]. - M.: Physical culture and sport, 1984.-176 p.
Menkhin, Yu.V. Physical training in gymnastics [Text]. - M .: Physical culture and sport, 1989. -224 p.
Petrov, P.K. General developmental exercises in gymnastics lessons at school [Text]: textbook. allowance / - Izhevsk: publishing house of UdGU, 1995.-164 p.
Shlemin, A.M. Training system young gymnasts[Text]: method. allowance for students of the State Center of Physics and Technology: Materials for program education / A.M. Shlemin, P.K. Petrov.- M.: GTSOLIFK, 1977.- 97 p.
Shlemin, A.M. Training system for young gymnasts [Text]: method. allowance for students / Shlemin, A.M., P.K. Petrov.- M.: GTSOLIFK, 1977.-39 p.
- Corner on the floor;
- Corner on the Swedish wall;
- Corner on the horizontal bar.
The Abs Corner exercise is one of the most effective static exercise tools for abdominal muscles. Unlike dynamic loads, which promote muscle growth and relief, static exercises allow you to increase strength muscle fiber and develop endurance.
Therefore, the “corner” press exercise is less suitable for beginners. In addition, in order to achieve a toned figure, it is better to devote more time during training to dynamic exercises, and leave static exercises to “finish off” the trained muscles at the very end. For a different degree of training of an athlete, there are various variations of this exercise. Next, we will consider the features of each of them, study the execution technique, and also find out the effect on specific muscles when choosing a certain type of "corner". The most popular types of this exercise are as follows:
"Corner" on the floor
Exercise corner for the press on the floor is performed by lifting and holding the body on the hands in a fixed position. The recommended time is 30 seconds for 3-4 sets. It is no coincidence that we chose this type of exercise first, since we recommend starting your progress in the corner with it for all beginners.
Execution technique
- Starting position - sitting on the buttocks, legs straight with outstretched socks. The back is also straight. The arms are parallel to the body, and the hands rest on the floor.
- Now it is necessary to tear the buttocks off the floor with the help of the emphasis of the hands on the floor and raising the shoulders. Important! When the body is lifted off the floor, the pelvis moves back slightly.
- Now with the help of muscles lower press stretched legs come off the floor and hold the maximum amount of time on weight. And it’s not for nothing that our exercise has a geometric name - a corner. So, as we know, the angle can be different. For starters, you can keep your legs parallel to the floor. Over time, you can progress in the exercise, raising your legs higher and higher. The arms can be in three positions - straight, slightly bent at the elbows and fully focused on the elbows.
vis hunched over(Fig. 147) is performed on the crossbar, bars, rings. The body is bent at the hip joints approximately at an angle of 50-70 °, the back is rounded, the head is slightly inclined to the chest, the arms are straight. You can finish the exercise by going to the hanging while standing behind or, lowering the pelvis, crouching into the hanging.
Vis angle (Fig. 148) is performed on the gymnastic wall, crossbar, rings, bars. From the hang, raise straight legs to a horizontal position. You can also do it as follows: from the hang, take the hang with your legs bent and then straighten your legs into the hang with an angle.
Vis arched(Fig. 149) is performed on a gymnastic
wall, crossbar, rings, bars. to
It is advisable to start training on the gymnastic wall after bending over. From the hanging standing behind, bending to the gymnastic wall with a push of the legs, go to the hanging, bending over. In the hanging position, the arms should be completely straight (do not pull up). The back of the head, back, legs and heels touch the wall, the head leans back a little (Fig. 150). Execute with. Help to render, standing on the side, under the shoulder and legs.
Hanging on bent legs and arms(rice. 151) performed on the crossbar or bars r / v. From hanging standing with a push of two legs, bending them, make a jump with two and take a hang on bent legs and arms (hanging with a curtain of two). It can also be performed in another way: from the hanging standing behind with a forward tilt with a push of two, bending through the hang, hanging on bent legs and arms.
Vis on the one(Fig. 152): shoulder-width grip, one leg, bent at the knee, is placed on the crossbar, a pole, the other is straight and slightly lowered down, the body is slightly bent, the head is slightly tilted back. Belay, standing on the side, with one hand behind the wrist, the other behind the shin of the leg performing the veil. It is performed from the hanging standing behind, pushing with two, bending through the hanging from behind, swinging with one leg.
Vis on one outside(Fig. 153) is performed similarly to hanging on one (veil), only the bent leg is not between the hands, but outside.
Hanging on bent legs(Fig. 154) is performed on the crossbar and bars r / c. Legs together, knees bent, body straight, slightly bent, head tilted back. They insure, standing on the side, behind the shins, so that the legs do not unbend at the knee joints. Perform the exercise from hanging on bent legs and arms (hanging with a curtain of two), lowering your arms and straightening up. First, the hands are lowered alternately, and then simultaneously. When moving from hanging on bent legs and arms to hanging on bent legs, they insure with one hand for the shins from above, and with the other they support under the back.
Emphasis on bars(Fig. 155), crossbar, bars r / in (Fig. 156). The arms are straight, the torso and legs form an almost straight line, the head is straight. Training begins with mastering the emphasis on the uneven bars after repeating the emphasis on the log and horse (III Class).
1. From the stop, standing across at the ends of the bars with a jump at close range.
2. The same in the middle.
3. From the hang, standing on the crossbar, on the lower bars, r / in the push with two at close range.
Hang - a position in which the line of the shoulder girdle of the athlete passes below the grip points. There are simple hangs, in which they hold on to the projectile with one part of the body (most often with the hands), and mixed hangs, in which additional support is used by another part of the body (leg, legs, etc.). .
Sitting hanging - mixed hanging, in which bent legs touch the floor or support with their feet. For example: on bars of different heights.
Hanging hanging - hanging, in which a straightened or slightly bent body is upside down (laid back) in front of or behind the projectile.
Simple hang - a position in the hang, when the projectile is captured by one part of the body (arms, legs, socks).
Mixed hanging - hanging position with additional support on the projectile or the floor with another part of the body.
Hanging from behind - hanging on hands laid back.
Hanging bent - hanging, in which the body is bent at the hip joints so that the straight legs are above the body, in front of the projectile or behind it.
Hang standing - mixed hang, in which the body is straightened and tilted back, and the legs touch the floor with the feet under the grip.
Standing hanging from behind - a mixed hanging on the arms laid back, in which the straightened body is tilted forward, and the legs touch the floor with the feet under the grip.
Hang lying - mixed hang, in which the legs touch the floor with their feet (on bars of different heights - hips) in front or behind the grip.
Hanging on the right (left) - mixed hanging, in which the right (left) bent leg rests with a popliteal bend on the projectile, and the left (right) is straight, the body is slightly bent, the head is laid back ..
On the high bar, this position (hanging) is the starting point for all exercises without exception. Especially important correct execution hanging for a set of swing of sufficient amplitude and subsequent swinging.
In the hanging position, the body should be as straight as possible. This is achieved by sagging in the sternoclavicular and shoulder joints, as well as by relaxing the muscles in the lumbar region. The arms are also straightened, but not tense. Legs should be straightened at the knee and hip joints, socks pulled back. It is expedient to teach hanging in a holistic way.
Emphasis - a position in which the shoulders are located above the points of support. There are simple and mixed stops. In simple ones - one point of support, and in complex ones - two or more points of support. .
Side thrust - a position with a straight body sideways to the projectile and support with one arm and legs.
Emphasis on top - legs apart right (left).
Horizontal stop - stop at which a straight or slightly bent body is in a horizontal position.
Ring emphasis - lying on the stomach with the support of the arms and hips of the legs bent back, touching the head with the feet.
Lying emphasis - a position with support with straight arms and toes of outstretched legs.
Emphasis lying on the hips - a prone position with support with straight arms and the front surface of the thighs.
Emphasis on the knees - the position of kneeling with the support of the hands.
Emphasis on the forearms - a position based on the forearms.
Emphasis on the hands - the position on the bars with support on the hands along the entire length.
Emphasis on the hands bent over - emphasis on the hands, in which the raised straight legs are above the body.
The emphasis of the leg apart outside is an emphasis with straight, widely spread horizontally legs located behind the hands.
Right (left) leg rest apart - the position in support, when the right (left) leg is in front of the projectile, and the left (right) is behind it.
Emphasis crouching - squat position, knees together, with support with hands near the socks.
Different emphasis - 1) The position on the women's uneven bars, when one hand is in emphasis on the lower pole, and the other is in emphasis on the hand on the upper one. 2) The position on the horse, when one hand rests on the handle, the other on the body of the projectile.
Emphasis on the back - 1) Sitting position with the support of the hands laid back, or lying with a straight body and support with the heels. 2) The position at the stop, when the projectile is behind the body.
Emphasis in front - 1) The position of a straight or slightly arched body with support on the projectile with hands and the front surface of the thighs or socks. 2) The position in support, when the projectile is in front of the body.
Emphasis standing legs apart - emphasis with straight legs apart.
Emphasis standing bent over - standing tilt forward with support by hands. .
Hanging and rest exercises represent various positions (horizontal, vertical and inclined) and movements of those involved in gymnastic apparatus in these positions. Hanging and rest exercises are available for children from 7-8 years old. They are included in the physical education curriculum from grade I. .
The adoption of various positions in the hangings and supports, balancing the body in certain postures are associated with tonic contractions of the entire musculature. Performing exercises in hangs and rests, having a general strengthening effect on the body, contributes to the harmonious development of all physical qualities, especially static strength, and moving the body from one position to another requires dynamic muscle efforts, which is important for the development of speed-strength qualities.
Various body positions: inclined, vertical (head down) - have a positive effect on the work of the cardiovascular and respiratory systems, as well as on the activity of the balance organs (vestibular apparatus). Performing exercises in the hangs and supports is associated with holding postures that require the ability of those involved to coordinate the work of many muscle groups well. Muscular sensations that occur when doing exercises in the hangs and stops, as well as the presence of tonic reflexes covering the entire muscles of the body, create favorable conditions for maintaining the correct posture. It is also essential that when performing exercises in the hangs and supports, children acquire the ability to assess the position of their body in space, to distinguish between the duration of static postures and the nature of muscle efforts. The ability to perform exercises in the hangs and supports with good posture, easily and beautifully, is important for preparing children for gymnastics.
To perform exercises in the hangs and supports, depending on the coordination complexity and the availability of appropriate equipment, frontal, group and line methods of organizing students can be used.