Stable benches must be used for the exercises. In the hall, they can be placed in various versions. For example, along the hall in two rows of 2-3 benches in a row, parallel to one another across the hall, with a cross, a star, a rectangle. Sometimes when doing exercises, a fixed position of the legs is required. In this case, the benches are placed parallel to each other at the required distance so that the students can catch the opposite bench with their feet in a sitting position, and with their heels when lying on the hips.
With a change in the location of the benches, the classes become livelier, the students learn to be organized, they develop a sense of responsibility for joint actions.
The benches are placed quickly, at the specific instruction of the teacher, for example, at the command “Four from the right and four from the left flanks, bring and put benches (places are indicated), run - MARCH!”. Each bench is taken by the ends and brought by two students. Other students are cleaning the benches. Each bench can be used by 4-8 people. When doing exercises that cause the bench to move, students are staggered on both sides of the bench.
Complex for 1st grade students
1. I. p. - stand feet apart, bench between the legs. 1-2 - arms outward arcs upwards - inhale; 3-4 - and. p. - exhale.
2. I. p. - o. s, hands on the belt, bench in front. 1-2 - squat, hands on the edge of the bench - exhale; 3-4 - get up, and. p. - inhale.
3. I. p. - o. with, hands behind the head, bench in front. 1 - tilt, palms on the bench; 2-3 - bending arms, springy bends; 4 - and. P.
4. I. p. - gray longitudinally, holding hands on the far edge of the bench. 1-2 - bending your legs, try to touch the front edge of the bench with your heels; 3-4 - and. P.
5. I. p. - gray across, legs apart, hands on the waist. 1 - turning the body to the right; 2 - and. P.; 3-4 - the same, turn to the left.
6. I. p. - left leg on the bench, hands on the belt. 1-7
-
jumping on the right; 8
- jump to change the position of the legs; 9-
16
- the same on the left leg.
Complex for II grade students
1. I. p. - right leg on the bench in the lunge position. 1-2 - arms behind the head in arcs forward, bend over, take your elbows back - inhale; 3-4 - and. p. - exhale.
2. I. p. - o. s, bench in front, hands on the belt. 1 - put your right bent leg on the bench; 2 - unbending the right, push with the left to stand on the bench; 3 - step right back to bend the left onto the bench; 4 - put the left in and. P.; 5-8 - the same, starting with the left leg.
3. I. p. - standing on the bench longitudinally, hands on the waist. 1-3 - lowering your hands down, springy slopes; 4 - and. P.
4. I. p. - sitting longitudinally with a grip on the far edge of the bench. 1-2 - raise straight legs to a sitting angle; 3-4 - slowly lower into and. P.
5. I. p. - gray legs apart across, arms to the sides. 1 - turning the body to the right, hands behind the head; 2 - and. P.; 3-4 - the same, turn to the left.
6. I. p. - leg stand apart at the end of the bench. Jumping on two legs along the bench, after finishing jumping, move in steps in and. P.
Complex for III grade students
1. I. p. - gray legs apart across. 1-2 - arms upward with arcs outward, bend - inhale; 3-4 - and. p. - exhale.
2. I. p. - o. s, bench in front. 1 - squat on toes, hands on the bench; 2 - unbending legs, emphasis standing bent over; 3 - squat on toes, hands on the bench; 4 - and. P.
3. I. p. - gray longitudinally, hands behind the head. 1-3 - springy bends to straight legs, arms forward; 4 - and. P.
4. I. p. - sitting down, hands on the bench longitudinally. 1 - pushing the legs lying down; 2 - by pushing the legs, sitting down.
5. I. p. - emphasis sitting on the bench longitudinally. 1-2 - an emphasis lying behind; 3-4 - and. P.
6. I. p. - gray legs apart across, hands on the waist. 1 - turning the body to the right, arms to the shoulders; 2 - and. P.; 3-4 - the same with a turn of the body to the left.
7. I. p. - right on the bench, hands on the belt. 1-7 - jumping on the left, leaning on the right on the bench; 8 - jump to change the position of the legs; 9-16 - the same on the right.
1. I. p. - standing facing the bench at a distance of a step, arms to shoulders. 1-2 - put your left straight leg on a bench on your toe, arms up - inhale; 3-4 - and. P.; 5-8 - the same with the right leg.
2. I. p. - standing with the left side to the bench, hands on the belt. 1 - put your left bent leg on the bench, closer to the far edge; 2 - push with the right to stand on the bench, hands up; 3 - step left to the side, stand on it, right, bent, on a bench; 4 - put right, hands on the belt; 5-8 - the same in the other direction.
3. I. p. - gray legs apart across, arms up. 1 - tilt to the left leg; 2 - and. P.; 3-4 - the same for the right leg.
4. I. p. - gray legs apart across, catch on the edges with socks, hands on the belt. 1-2 - tilt back (on a neighbor sitting behind); 3-4 - sit in and. P.
5. I. p. - sitting on the floor, back to the bench, bent arms on the front edge of the bench. 1-2 - unbending arms, support lying behind; 3-4 - and. P.
6. I. p. - sitting on a bench longitudinally with a grip on the far edge. For each count, counter movements with straight legs forward, backward ("scissors").
7. I. p. - sitting down, hands on the bench, feet on the floor. 1 - lying emphasis; 2 - and. P.
8. I. p. - sitting longitudinally, legs apart, hands behind the head. 1-2 - tilt forward with a turn to the left, touch the left leg with the right elbow; 3-4 - and. P.; 5-8 - the same with a right turn.
9. I. p. - stand on the bench in the back of the head to each other. 1 - jump into a stand with legs apart on the floor, arms to the sides; 2 - jump into and. P.
Complex for high school students (boys)
1. I. p. - standing facing the bench, left, bent, on the bench, arms forward. 1 - stand with the left on the bench, swing the right back, arms up; 2 - put the right, arms backward in arcs forward; 3 - swing the left back to bend, arms upward in arcs forward; 4 - step back left, and. n., right, bent, on a bench; 5-8 - repeat with the right leg.
2. I. p. - bench on the left, left bent on the bench. 1 - Swing right to the side, stand on the bench, hands up, clap in the palm; 2 - putting the right, squat on a bench, arms to the sides; 3 - stand up, swing the left to the side, hands up, clap in the palm; 4 - step to the left, and. n., the right one is bent on the bench; 5-8 - the same in the other direction.
3. I. p. - leg stand apart across, bench between the legs. 1 - lean forward, grab the edges of the bench with your hands; 2 -- pushing off with their feet, crouching on a bench; 3 - dismount at close range while bent over, legs apart; 4 - and. P.
4. I. p. - emphasis sitting behind, facing the bench, feet on the bench. 1 - an emphasis lying behind; 2 - turn to the left in an emphasis lying sideways; 3 - an emphasis lying behind; 4 - and. P.; 5-8 - the same with a right turn.
5. I. p. - gray longitudinally grip on the far edge. 1 - sitting at a corner; 2 - bend your legs to your chest; 3 - sitting at an angle; 4 - and. P.
6. I. p. - emphasis standing bent over, hands on the bench, feet on the floor. 1 - lying emphasis; 2 - bend your arms; 3 - unbend; 4 - and. P.
7. I. p. - lying with your back on the floor, head to the bench, with straight arms to grasp the bench for the far edge from below. 1-2 - lift the bench forward and lower it on your stomach; 3-4 - omit in and. P.
8. I. p. - bench on the right, leg stand apart, tilt to the right, grasping the far edge with the left hand, the near edge of the bench with the right hand. 1-2 - lift the bench up; 3-4 - put on the left; 5-8 - the same in the other direction.
9. I. p. - standing facing the bench, hands on the belt. 1 - jump over the bench; 2-4 - three jumps in place with a left turn in a circle; 5-8 - the same with a right turn around.
Complexes of exercises on the gymnastic wall
Complex for middle school students
1.I.p. - standing with your back to the wall, hands grip on the rail behind your head. 1-2 - unbending arms, bend; 3-4 - and. P.
2. I. p. - standing on the third rail, grip with hands at chest level. 1-2 - unbending arms and bending the left leg, touch the floor with the right leg; 3-4 - pushing off with the right leg and bending the arms, and. P.
3. I. p. - standing half a step from the wall, grip with bent arms at shoulder height. 1-2 - straighten your arms, back straight; 3-4 - and. P.; 5-6 - hanging down; 7-8 - and. P.
4. I. p. - standing facing the wall. 1-2 - leaning forward, take a hang while standing bent over from behind; 3-4 - pushing with two, bending legs, hanging bending; 5-6 - to go down to the hang while standing bent over from behind; 7-8 - and. P.
5. I. p. - lying on your back with your feet to the wall, bend your legs slightly, socks under the first rail, hands on your belt. 1-2 - tilt forward to a right angle; 3-4 - and. P.
6. I. p. - hanging with your back to the wall. 1 - hanging with bent legs; 2 - hanging by an angle; 3 - hanging with bent legs; 4 - and. P.
7. I. p. - hanging while sitting with his back to the wall, legs are slightly bent at the knees. 1-2 - unbending legs and leaning hands on the wall, hanging standing bent over; 3-4 - and. P.
8. I. p. - o. s, facing the wall at a distance of one step. 1-2 - falling forward, standing on bent arms; 3-4 - pushing off, and. P.
9. I. p. - standing legs apart on the first rail, grip with bent arms at shoulder height. 1-2 - unbending arms, swing with the left hand to the side with a turn of the body to the left; 3-4 - and. P.; 5-8 - the same in the other direction.
10. I. p. - emphasis standing, hands at shoulder level. Running in place, you
soko lifting knees.
A set of exercises for high school boys
1. I. p. - squat, facing the wall, arms forward and up on the rail. 1 -2 - bending your arms, stand up, left back, bend, 3-4 - and. P.; 5-8 - the same, right back.
2. I. p. - standing facing the wall, grip at waist level. 1-2 - squat on the left, right to the side; 3-4 - and. P.; 5-8 - the same, squat on the right.
3. I. p. - hanging standing bent over from behind. 1-2 - hanging with straight legs; 3-4 - and. P.
4. I. p. - leg stand apart on the first rail, wide grip from above with bent arms at shoulder height. 1-2 - straighten your arms, lean forward; 3 - straighten sharply, bend your arms and intercept them one rail lower; 4-5 - repeat 1-2; 6 - repeat 3; 7-8 - repeat 4-5; 9-16 - backward movements return to and. P.
5. I. p. - lying on your back, head to the wall, grip on the first rail. 1-2 - stand on the shoulder blades; 3-4 - and. P.
6. I. p. - hanging with his back on the gymnastic wall. 1 - hanging by an angle; 2-3 - Keep; 4 - and. P.
7. I. p. - standing at a distance of a step from the wall facing it. 1-2 - emphasis squatting on the left, right back on the toe 3-4 - swing with the right and push with the left handstand with heels on the wall; 5-6 - Keep; 7-8 - kicking off the wall, and. P.
8. I. p. - emphasis lying on bent arms, feet between the 2-3rd slats. 1-2 - straighten your arms; 3-4 - and. P.
9. I. p. - standing sideways to the wall, grip with both hands at head level. 1-2 - unbending arms, bend to the side; 3-4 - and. P.; 5-8 - the same in the other direction.
10. I. p. - emphasis standing, grip at shoulder level. 1
- jump on
the third rail in the hanging position; 2
- dismount in and. P.
Questionsand tasks
1. Give an anatomical classification of general developmental exercises.
2. List the main tasks that can be solved using the OSG.
3. Methods of development (education) of strength, mainly used in work with school-age children.
4. List the types of manifestation and methods of developing flexibility.
5. List the main and intermediate hand positions.
6. List the positions with bent arms.
7. List leg positions and movements.
8. I. p. in racks.
9. I. p. in a squat.
10. I. p. in lunges.
11. List the types of slopes.
12. I. p. in sitting and lying positions.
13. I. p. in mixed stops.
14. List all types of balances.
15. List the types of twines and bridges.
16. How are the ORG recorded?
17. List the forms of record of the ORU.
18. List the ways of teaching the ORU.
19. List the ways to implement the ORS.
Literature
Brykin A. T.Gymnastic terminology. - M .: Physical culture and sport, 1968 .-- 70 p.
Borkovsky A.S.Complexes of gymnastic exercises for primary school. - 2nd ed., Rev. - Minsk: Nar. Asveta, 1978 .-- 62 p.
Buts L. M.For you girls. - 2nd ed., Revised, add. - M .: Physical culture and sport, 1988 .-- 176 p.
Gurevich I.A.Circuit training for the development of physical qualities. - 3rd ed., Trans. and add. - Minsk: Higher school, 1985 .-- 255 p.
Zhuzhikov V.G.650 gymnastic exercises. - M .: Physical culture and sport, 1970 .-- 88 p.
Zatsiorsky V.M.Physical qualities of an athlete: Fundamentals of theory and methods of education. - 2nd ed. - M .: Physical culture and sport, 1970 .-- 200 p.
Zuev E. I.The magic power of stretching. - M .: Soviet sport, 1991 .-- 64 p.
Lisitskaya T.C. Choreography in gymnastics. - M .: Physical culture and sport, 1984 .-- 176 p.
Menkhin Yu.V.Physical training in gymnastics: - M .: Physical culture and sport, 1989. - 224 p.
Petrov P.K.General developmental exercises in gymnastics lessons at school: Textbook. allowance. - Izhevsk: Iz-in UdSU, 1995 .-- 164 p.
The system of training young gymnasts: Method, manual. for students of GTSOLIFK: Materials on programmed learning / Comp. A. M. Shlemin, P. K. Petrov. - M .: GTsOLIFK, 1977 .-- 97 p.
The system of training young gymnasts: Method, manual. / Comp. A. M. Shlemin, P. K. Petrov. - M .: GTsOLIFK, 1977 .-- 39 p.
Chapter 6. METHODOLOGY OF TEACHING NON-TRADITIONAL GYMNASTICS
In the methodology of conducting basic gymnastics lessons at school, traditional means (from general developmental exercises without objects, with objects to exercises in hanging and supports on apparatus and equipment), of course, remain basic. However, a number of reasons determine the emergence of new and non-traditional types of physical activity in the mass physical culture movement. These types include rhythmic (aerobics) and athletic (bodybuilding) gymnastics, their combination (shaping), stretching, wushu, hatha yoga, breathing exercises and gymnastics for the eyes, as well as gymnastics aimed at strengthening muscle groups that play an important role in the performance of the functions of maternity in girls, and gymnastics associated with the sexual health of men. Undoubtedly, the use of exercises of non-traditional types of gymnastics in physical education lessons at school will give the lesson a new emotional color, will contribute to its revitalization, will increase the interest of students in gymnastics, will give certain knowledge and skills in using these means in independent studies, preventing diseases and improving health after graduation from school. However, it should be emphasized that the characteristic exercises of non-traditional types of gymnastics should not replace program sessions, but only supplement them, provide an opportunity for updating and expanding their content, and using them as homework.
6.1. ATHLETIC GYMNASTICS (BODYBUILDING)
In addition to the well-known name "bodybuilding", athleticism is increasingly called the term familiar in the West, "bodybuilding" (English bodybuilding - bodybuilding). Athletic gymnastics is a system of exercises with various weights (own body weight, dumbbells, barbell, overcoming the resistance of shock absorbers, various exercise equipment), aimed at improving health, developing strength and forming a beautiful physique. The abundance of exercise and the ability to dose the load makes this important remedy available to people of all ages. Currently, in the development of athletic gymnastics, two areas can be distinguished - mass health-improving and sports. Despite the fact that athletic gymnastics has always attracted young people, until a certain time it could not receive official recognition in our country, especially in its sports direction. Today it is experiencing a new birth. First of all, this is due to the recognition by 1987 of athleticism as a sport and the creation of an independent federation of athletic gymnastics. Competitions are held in two types: powerlifting and athletic posing (compulsory and free programs). But for doing athletic gymnastics at school, the most suitable is the mass health-improving direction.
Athletic gymnastics exercises can be included in the main part of a gymnastics lesson with middle and older schoolchildren of any level of fitness. "So, where to start? As experts point out, it is necessary to start with an introductory complex, which is suitable for schoolchildren from ten to sixteen years old. Exercises of this complex are primarily aimed at strengthening the main muscle groups, without which it is impossible to achieve any further or success The complex includes only four exercises.
1. Hanging pull-up on the bar.
Execution technique. The pull-up is performed with an overhand grip slightly wider than the shoulders. Keep your legs scratched. In this position, they will not "earn money", that is, they will not help. The elbows are close to the body. The chin is complete when the chin reaches the top of the bar. Go down into and. it is necessary to slowly, and not in a jerk, since the inferior muscle work is no less useful than the overcoming one.
The main focus of the exercise: develops the flexors ("biceps") and partially pectorals, depending on the width of the grip, the upper or lower bundles of the latissimus dorsi muscle. If the grip is wide, then the upper beams will work more, if narrow, then the lower beams.
Dosage: 15-20 times in total for several approaches. In this case, in the first approach, it is necessary to perform the largest number of pull-ups, followed by a short rest and again pull-up. In the intervals between sets, it is necessary to perform exercises for relaxation and flexibility.
2. Flexion and extension of the arms in the lying position.
Execution technique. Hands are shoulder-width apart or slightly wider, hands are directed with fingers forward. The shoulders are located above the hands. The body is straight, the chin is raised, if it is lowered, the back will bend. While doing the exercise, make sure that the chest goes down to the hands, and the hands go along the body, lightly touching it. When the elbows are wide apart, the entire load is transferred to the arms, which makes it difficult to perform the exercises. An equally gross mistake is lowering the shoulders to the hands. When bending the arms, the shoulders should be in front of the hands.
The main focus of the exercise: trains the pectoral muscles, the extensors of the arms ("triceps") and the anterior bundles of the deltoid muscles.
Dosage: 40-50 times in total with minimal breaks between sets.
3. Jump squat.
Execution technique. I. p. - legs apart or slightly wider than shoulders, socks are deployed, hands in grip behind the head. Without bending over, without lowering your head and without lifting your heels from the floor, sit down and stand up. If it is uncomfortable to squat in this position, which depends entirely on flexibility, you should put your legs in a wider stance and spread your socks. This position of the body is also advisable because in the future this exercise will develop into squats with weights on the shoulders. After finding the most comfortable position, jump out. It is necessary to descend after a jump from a toe to the entire foot, softly, like a cat. When performing a series of jumping squats, focus on striving to jump as high as possible, trying to "hang" in the air.
The main focus of the exercise: when it is performed, mainly the extensors of the legs and trunk work. Compared to a regular squat, it gives an additional explosive load.
8 Teaching methodology * -% ps
gymnastics at school S / T \\
Dosage: perform in three approaches: the first - 20, the second - 15 and the third - 10 times. Rest between sets is minimal.
4. From a supine position, flexion of the trunk.
Execution technique. I. p. - lying on the floor, hands up. When bending, straight arms and legs go towards each other, touch the palms of the toes. The body also comes off the floor. The student folds in half.
The main focus of the exercise: simultaneously trains the upper and lower bundles of the rectus abdominis muscles.
Dosage: 30 times in total over several sets with minimal rest between sets.
When performing the complex, well-physically developed boys and older boys can increase the load. Guys who can't pull up even once do a partial pull-up. Ultimately, regular, targeted muscle tension is important, not the amount of pull-ups available today. The most valuable training moments are those when the students make the movement through "I can not." It is advisable to perform the proposed introductory complex at least three times a week (2 times in physical education lessons, once at home) for three months.
After the introductory complex is mastered, you can move on to a more complex version of the complex, which includes the following exercises:
1. Flexion and extension of the arms in support on the uneven bars.
Execution technique. Keep your legs crossed, as in pulling up. Go down until the arms are fully bent, do not bend forward, keep the body upright.
The main focus of the exercise: develops the triceps, the anterior bundles of the deltoid muscles and especially the pectoral muscles, giving them beautiful outlines. When the body goes back when bending the arms, the pectoral muscles "work" more. If it is necessary to strengthen the muscles of the arms, then the body should be kept upright.
Dosage: For middle school students, perform a total of 20 times, for older students, 30 times. As in other cases, in the first approach, complete the maximum number of repetitions.
2. Rope climbing without legs.
Execution technique. When climbing, the rope is between the legs, the interception is performed alternately, trying to overcome the greatest distance for each interception.
The main focus of the exercise: strengthens the muscles of the hand and forearm, biceps, pectoral muscles.
Dosage: first, perform at a free pace once or twice with a little rest. With confident climbing, you can climb at a speed of 2-3 times with short breaks.
3. Hanging leg raises on a bar or gymnastic
the wall to the maximum height.
Execution technique. At first, leg lifts can be performed with bent legs, but as you train, try to perform the exercise with straight legs. The pace of execution is maximum. If, while performing the exercise, the student begins to sway, then it is necessary to lower his legs more slowly. The exercise is easier to perform on the bar.
The main focus of the exercise: develops the lower bundles of the rectus abdominis muscles.
Dosage: 3 sets of 10 reps for middle school students and 15 reps for high school students. Students who are unable to complete the exercise should bend their legs more, but it is important to try to lift them all the way.
4. Raising the body from a supine position.
Execution technique. I. p. - lying on your back, hands behind your head,
fasten the legs to the lower bar of the gymnastic wall or they can be held by a partner. Raise and lower the body at the maximum pace. Simplified version: hold your hands in front of your chest or stretch them forward. Complicated version: arms up, you can use a slight weights.
The main focus of the exercise: develops the upper bundles of the rectus abdominis muscles.
Dosage: Three sets of 15 reps for middle school students and 25 reps for high school students.
5. Weight-walking.
Execution technique. Can be paired with a partner behind the back or on the shoulders.
The main focus of the exercise: trains the strength endurance of the leg muscles.
Dosage: covering a distance of 15-20 m in 2-3 approaches. After mastering these exercises, you can use the combined version, consisting of separate exercises of the first and second complexes. Such a complex may include the following exercises:
1. Pulling up on the bar - 20 times.
2. Flexion and extension of the arms in support on the uneven bars - 20 times.
3. Squatting with jumping out - 25-20-15 times.
4. Hanging leg raises until touching the bar - 3 x 10 times.
5. Raising the body from a supine position - 3 x 10 times. These exercises can be done most effectively in a way
circuit training. Finish the exercises with jumping rope, which strengthens the cardiovascular system.
After mastering these exercises, senior students can be given a complex for developing strength and increasing muscle mass.
1. Pulling up on the bar.
The exercise is performed in four sets of 6 reps. The first approach is with a wide grip until the back of the head touches the bar. The second approach is with a medium top grip. The third approach is with an overhead grip, hands together. The fourth approach is with a middle bottom grip.
The main focus of the exercise:careful study of all bundles of the broadest muscles of the back. In addition, a significant load falls on the flexors of the arms and pectoral muscles.
2. Flexion and extension of the arms in support on the uneven bars.
Technique and dosage.Exercise is performed
in four sets of 6 reps. If the specified number of repetitions is performed without much effort, then weights must be applied.
3. Exercises for the abdominal muscles.
Technique and dosage.The first exercise - raising and lowering the body, arms behind the head, legs at the knees slightly bent - is performed in three approaches 15 times each from a prone position on a bench set at an angle to the gymnastic wall, the feet are fixed to the rail. The second exercise - raising the legs to a vertical position - is performed from a prone position on an inclined bench with a hand grip on the rail. When lowering your feet, do not bring it to the bench. The dosage is the same as for the first exercise. In both exercises, the amount of load is regulated by the angle of the bench. The exercise can be performed with weights.
4. Squats.
Technique and dosage.Stand facing the wall and put the fists of straight arms on the wall at about waist level. Perform a squat on toes, without bending the body forward, without bending at the hip joints, even bending slightly in the lower back. The knees come close to the floor, but do not touch it. Do not transfer the severity of the body to the hands, hands only
help maintain balance. Do three sets of 8 reps. The exercise can be complicated by not touching the walls with your fists, but grabbing your heels with your hands. In this case, balance is also trained perfectly.
To work out individual muscles, shock absorbers, barbells, weights, dumbbells and special simulators are used. So, for example, the following exercise can be recommended for the development of the lateral bundles of the deltoid muscle: and. p. - standing in the middle of the shock absorber, the ends in lowered hands; 1 - shock absorber arcs outward, arms up; 2 - and. n. The exercise must be performed in 2-3 sets, in each set for 12-15 repetitions to failure. For this purpose, the shock absorber must be pre-tensioned so that the ability to repeat the exercise in one approach does not exceed 12-15 times. Such exercises can be selected for the development of almost all muscle groups and individual bundles.
In recent years, athletic gymnastics has been quite actively used in classes with women and girls. It is known that muscle mass is about a third of body weight. But the structural features of a woman's body are that her limbs are shorter, and her spine is longer than that of a man. The weight of the shells for girls should be much less, and the increase in the volume and intensity of the loads should be smoother than for boys. The main goal of athletic gymnastics for girls is to improve overall physical fitness, strengthen health, harmonious physical development, and achieve beautiful forms. Resistance exercises allow you to put a load on certain muscle groups lagging behind in development, correct or even eliminate acquired and congenital body defects (O- or X-shaped curvature of the legs, sunken chest, thin or very thick hips, flat pelvis, stooped back). School age is very favorable for solving these problems. So, for example, a decrease in the X- or O-shape is associated with the development of skills in accepting and maintaining the normal position of the legs (in the knee joints), which are fixed by the development of the corresponding muscles.
1. Walking on the inner arches of the feet.
2. I. p. - kneeling, legs apart, socks turned outward, hands on the waist. Sit on the floor, trying to touch the floor with your buttocks, perform 2-3 springy swinging and return to and. p. Dosage: 3-5 sets of 8-12 reps.
3. I. p. - leg stand apart. Squats with knee reduction with holding dumbbells 2-5 kg. Dosage: 2-5 sets of 8-12 reps.
4. I. p. - leg stand apart on toes on a bar 4-7 cm high, heels are divorced, dumbbells weighing 2-5 kg \u200b\u200bto the shoulders. Get up on your toes and return to and. p. Dosage: 3-5 sets of 12-15 reps.
For girls with X-shaped legs, exercises should be selected so that when they are performed, the knees are bred outward.
1. Walking on the outside of the feet.
2. I. p. - cross-legged stand (option: socks together, heels apart), squats "in Turkish" - spreading the knees. Dosage: 2-5 sets of 6-12 reps.
3. I. p. - stand on a bar 4-7 cm high, heels together, socks are widely divorced, dumbbells weighing 2-5 kg \u200b\u200bto the shoulders. Get up on your toes and return to and. p. Dosage: 3-5 sets of 10-15 reps.
The shape of the calves is determined by the size of the heads of the gastrocnemius and soleus muscles, that is, the muscles of the posterior surface of the leg. If, for example, you want to make thin shins more voluminous, then it will be enough to increase the number of repetitions in exercises related to lifting on half-toes, jumping. However, let's highlight one feature: the calves will be thicker on top and thinner on the bottom, if, when performing exercises on a bar of 5-7 cm, you will descend only to the horizontal position of the foot, and not to the floor. Conversely, if you want to expand your calves from below, you need to rise from the floor to the horizontal position of the foot.
The effectiveness of exercises aimed at improving the shape of the hips is quite high. With thin hips, you can choose exercises to increase the front and back surfaces. So, for the front of the thighs, you can use the following exercises:
1. I. p. - sitting on a chair or a hill, dumbbells or weights are tied to the feet, arms bent in front of the chest. Alternate extension of the legs (at the knee joint) to a horizontal position. The pace is medium or slow, 3-5 sets of 10-12 times, the weight of the weights are 2-5 kg.
2. I. p. - standing, weights are fixed to the feet, hands on the belt. Alternately lifting the hips to a horizontal position (the lower leg remains in an upright position). 3-5 sets of 10-12 times, the weight of the weights - 2-6 kg.
3. I. p. - stand at a distance of about 25-35 cm from the wall, press your back to it. Sit down to a horizontal position of your hips and try to hold this position as long as possible. Repeat 3-6 times with an interval of about 1 min. After each repetition, walk around, shaking the muscles of the legs. If, over time, students are able to maintain a squat position for 20-30 seconds, then you can complicate the exercise by taking dumbbells.
4. I. p. - stand feet apart, hands with dumbbells on the belt (to the shoulders, up, crossed behind the back, etc.). Full-foot squats (or toes). 3-5 sets of 8-12 times, dumbbell weight - 2-8 kg.
Sample exercises for improving the back of the thighs are presented below:
1. I. p. - lying on his stomach (on the floor, on an inclined bench, head up), weights are tied to the feet. Alternate flexion of the legs to the vertical position of the lower legs. 3-5 sets of 8-12 times, weight of weights - 2-5 kg.
2. I. p. - o. c, weights are tied to the feet. Alternate flexion of the legs in the knee joint (back) to the horizontal position of the lower leg (try not to move the thigh of the bent leg). 3-5 sets of 8-10 times, weights weight - 2-5 kg.
3. I. p. - standing with his back to some horizontal bar, reinforced at the height of the knee joint. Alternately try to "lift" the obstacle with the heel of each leg. Repeat 3-4 times with each leg for 8-10 seconds. After each repetition, shake the thigh muscles, rest for 40-60 seconds.
The lack of muscle mass on the inner thigh creates the impression of curvature of the legs, violates the harmony of physical development. The adductors of the thigh develop exercises to overcome resistance when bringing the legs together.
1. I. p. - lying on your back, legs bent at the knees, feet pressed to the floor, toes turned outward. Raise the pelvis up, hold this position for 8-15 s, return to and. p. Breathing freely, repeat 10-12 times.
2. I. p. - lying on his stomach, the burden is tied to the feet. Alternate raising the legs back and up to the limit with the turn of the toes outward. 2-5 approaches 10-15 times. The weight of the burden is 1-3 kg. You can perform this exercise while lying on a bench with your feet lower than its level.
3. I. p. - kneeling, legs apart, socks out. Bending back, trying to touch the back of the head to the floor (do not sit on the floor). 2-4 approaches 5-8 times.
4. I. p. - o. c, weights are tied to the feet. Alternate abduction of the legs back-up with the turn of the toes outward. 3-5 approaches 8-10 times with each leg. Weights weight - 2-5 kg. Alternate slow ("power") and fast ("swing") execution.
One of the indicators of the health and beautiful figure of a girl is the condition of the waist, which depends on the development of the straight and oblique abdominal muscles. Exercises that strengthen these muscles include the following:
1. I. p. - lying on his back, hands behind the head, legs fixed. Raise your head and shoulders. Hold for 3-5 s and lower.
2. I. p. - hanging on the bar or gymnastic wall. Pulling the knees to the stomach (2-3 sets of 10-12 time). Options: raising straight legs above the level of the pelvis; before the toes touch the crossbar; with simultaneous retraction of them to the left and right alternately.
3. I. p. - lying on your back, arms to the sides, palms down, legs raised at an angle of 90 °. Put your feet on the floor on the right, lift and put on the left. 2-3 sets of 10-12 time.
4. I.p. - lying sideways on the floor, arms fixed. Raises of straight legs to the sides. 2-3 sets of 10-12 time. Can be performed with weights on the legs.
A beautiful bust is an important feature of the female figure. Breast shape is determined by a number of factors. So, the small size of the mammary gland is aggravated by a flat or sunken chest, stooped back. Some people dislike large breasts because of the fat deposits. Elderly women are upset by flabby breasts. In all cases, you can achieve some success. Exercises, through which you can strengthen and develop the pectoral muscles, are of great importance in improving the shape of the bust.
To increase the bust, it is necessary to increase the volume of the pectoral muscles with the help of special exercises (exercises are performed at a slow and medium pace, in 5-6 approaches with a maximum number of repetitions of each exercise 8-10 times and rest between sets of 1.5-2 minutes). The same exercises performed in a different mode (at a fast pace in 3-4 approaches with the maximum number of repetitions of each exercise 12-20 times and rest between sets 40-60 c), allow you to get rid of excess body fat, which
rye, accumulating between the muscles and the mammary glands, also deform the chest.
In addition, to improve the shape of the breast, it is necessary to monitor posture, constantly keep the chest raised. Sample exercises to improve bust shape:
1. I. p. - lying on the floor, putting an elastic soft roller under the shoulder blades, dumbbells forward. Hands to the sides, slightly bending them at the elbows (inhale). Returning to and. n., exhale. The more physically prepared can perform this, the second and third exercises, resting their shoulder blades on a gymnastic bench or stool.
2. I. p. - lying on the floor, dumbbells to the sides. Bring your arms forward and down over your hips (exhale). Return to and. p. - inhale.
3. I. p. - lying on the floor, placing a soft, elastic roller under the shoulder blades, dumbbells down over the hips. Lifting the dumbbells up, lower them behind the head (inhale), returning to and. n. - exhale.
4. I. p. - emphasis lying on the floor. Hold the body above the floor, leaning only with palms and socks, look forward. Flexion and extension of the arms.
| Content | Dosage | Organizational and methodological guidelines | |
| I. | I. p. - standing on one leg with his back to the bench, the other is leaning on the bench 1-3 - springy back bends 4 - I. p. | 6-8 p. | |
| II. | I. p. - standing on one leg, the other on a bench 1 - lean back, arms up 2 - I. p. Repeat the same, changing legs | 6-8 p. | 
|
| III. | I. p. - standing sideways to the bench, one leg on the bench, hands on the belt 1 - tilt to the left 2 - I. p. 3 - tilt to the right 4 - I. p. Repeat the same after changing legs | 10-12 p. | 
|
| IV. | I. p. - gray legs apart, bench between the legs, arms to the sides 1-3 - springy slopes to the right 4 - I. p. The same to the left | 10-12 p. | 
|
| V. | I. p. - gray with an emphasis on the back, feet on the bench 1-2 - back rest 3-4 - I. p. | 6-8 p. | 
|
| Vi. | I. p. - emphasis lying sideways on the right hand, left hand on the belt, legs on the bench 1 - bend the torso to the side 2 - I. p. Repeat the same in the other direction | 6-8 p. | 
|
| Vii. | I. p. - standing on one leg one step away from the bench, the other on the bench, hands on the belt 1-3 - slow squats 4 - I. p. Repeat the same on the other leg. | 6-8 p. | |
| VIII. | I. p. - sitting down, hands on the bench, right side to the bench For every count, jumping over the bench, lifting the pelvis high | 10-12 p. | 
|
| IX. | I. p. - lying on your stomach on a bench, hands up 1-2 - bend over, look forward 3-4 - return to I. p., Relax back muscles | 6-8 p. | 
|
| X. | I. p. - lying position, feet on the bench 1 - bend your arms, left back 2 - I. p. 3 bend your arms, right back 4 - I. p. | 6-8 p. | 
|
| XI. | I. p. - sitting at the corner, holding the bench from below For each account of the movement of straight legs forward, backward and to the sides | 10-12 p. | 
|
| XII. | I. p. - standing sideways to the bench For every count jumping over the bench | 
|
Methodological features of the ORU
On the gymnastic wall
The methodological features of exercises on the gymnastic wall are such that they allow solving the problems of all parts of the lesson, accurately fixing the initial and final positions of the body and its individual links, and therefore, to dose the load in accordance with the individual capabilities of the trainees. Exercises can be performed in simple and mixed hangs, in mixed supports individually and with a partner. In addition, additional support with your hands on the wall facilitates the performance of a number of exercises (balance, squatting), which is important when training with beginners. When performing exercises for flexibility (elderly people), the pace of movement should be slow; the main attention should be paid to the correctness of the exercise.
Exercises on the gymnastic wall are used in the form of complexes in which exercises in the hangs alternate with exercises in the support and mixed hangs to give rest to the muscles of the hands and avoid injury. Exercises that involve large muscle groups should be done at a slow pace to fully contract and relax.
In the record of the initial positions on the gymnastic wall, the position relative to it and the grip features are indicated. In the name "gymnastic wall" the word "gymnastic" is omitted.
ORU complex on a gymnastic bench
Exercises on a gymnastic bench, designed for middle and high school students, can be performed in the introductory and main part of the lesson, alternating with other general developmental exercises. It is recommended to fill the intervals between individual exercises and series with relaxation exercises, light jogging. Gym benches should be used not only in lessons that are held in the gym, but also when exercising in the fresh air. Exercises on a gymnastic bench in athletics lessons are especially useful.
It is easy to see that all the recommended exercises on the gymnastic bench are given in a clear sequence. So, exercises 1-4 are used to develop the strength of the muscles of the arms and shoulder girdle. Exercises 5-17 are aimed at developing the abdominal muscles, improving mobility in the hip joint. Exercises 18-25 increase the flexibility of the spine, especially in the chest, improve the mobility of the chest, develop the strength of the back muscles and the lateral muscles of the trunk. Some of these exercises can be done with weights (dumbbells, light discs). Exercise 26- -31 are used to develop jumping ability, leg muscle strength.
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Flexion-extension of the arms in the lying position.
Pupils master this exercise from the first grade. The technique can only change according to age. But already in high school, students must clearly understand how the body should move when performing the exercise. More often, nevertheless, when bending-unbending the arms on the floor, they imitate the technique of performing the exercise: the shoulder girdle does not cross the plane of the elbow joints when bending the arms and, accordingly, moving downward.
When performing this exercise on a gymnastic bench, you can trace the technique of execution, visually show the student his mistakes. In addition, the correct execution of flexion-extension of the arms is better fixed in muscle memory precisely when performed on a gymnastic bench.
After the technique is fixed, and the muscles gain sufficient strength instead of painful sensations, you can try various options for performing the exercise. But this does not mean that all exercises will be the same in terms of mastering time.
1. Flexion-extension of arms on parallel gymnastic benches: hands shoulder-width apart.
2. Flexion-extension of the arms on the floor: on the fists, on the fingers (four - three - two).
3. Flexion-extension of the arms on a gymnastic bench with a clap in the palm of your hand: in front, behind the back, when turning left, right. First, do the exercise on the floor.
4. Flexion-extension of the arms: hands together, on the edge of the palm, on the back of the palm.
5. Flexion-extension (from a lying position, legs wider) on one hand: emphasis on the palm, on the fist or on the fingers.
6. Support lying, arms wider. Bend and straighten one arm first, then the other.
To perform these exercises, you only need a floor, a bench, and a gymnastic ladder. But you can always organize simple competitions, even with a minimum number of participants, using the above exercises. It is not difficult to come up with team exercises: for example, the first participant can perform the specified exercise once, the second - two, the first - three, the second - four, and so on - who is more.
With some preparation, the exercises can be performed with weights well supported on the back. It can be a medicine ball, a barbell pancake, a dumbbell. The exercises can also be used as homework. If a student does each exercise at least 3 times at home, the result will be 24-30 movements. If a student has not been able to do an exercise for a long time, there is reason to think.
Many schools today still have problems with equipment and gyms. But due to exercises that can be performed in a limited space, even without equipment, you can also diversify physical education lessons and make them not only interesting, but also beneficial for the health of students.
Gym benches are used to furnish gyms, mainly in schools. Their construction is reinforced, they are designed to support the weight of many children, and for exercise, both on a bench and with a bench. The height of the bench is 40-60 centimeters, it is enough for a child to crawl under it, so this apparatus can be used in relay races. A bench can be bought or made in a furniture workshop or even in a school workshop. It is used for warm-up, in general physical training, so the field of application is wide - volleyball, basketball, athletics and other sports.
For legs
For hands
Hand exercises:
Together
Exercises with two participants:
Group lessons with a bench in hand
The following exercises are for several students, 7 to 10 people. The gymnastic bench acts as a power projectile, which must be held together in hands.
Competition
Classes are not only exercises, but also competitions that are held in the form of relay races, when two benches are installed and team members take turns to complete a game exercise as best as possible and as quickly as possible:
By doing exercises with a bench, children not only develop, but also have an interesting time. It is only necessary to take into account that this sports furniture is heavy and angular, therefore serious injuries are possible when hitting it and falling on a student from a height.
Introduction
The gymnastic bench is a mass projectile that is widely used in the practice of physical education.
Main dimensions: length - 4 m, width - 24 cm, height - 30 cm. A longitudinal bar 10-12 cm wide is reinforced from below with a spacer in the middle for strength. The bench should be equipped with two metal hooks on the end part, which make it possible to strengthen it in an inclined position on the gymnastic wall, which in turn allows you to expand the range of exercises. Recently, benches have been released without hooks, which significantly reduces the effectiveness of its use, especially in the group of applied exercises. If there are no hooks on the bench, then you need to make them yourself.
1. Improving balance skills-various
movement, especially along the lower narrow part of the bench (bar),
as well as discrepancies together, some acrobatic
exercises.
2. Development speed-power qualitiespromote
various jumps from the bench, to the bench and over it.
3. For development strengththe bench is used as a burden (performing movements associated with raising, lowering and holding the bench). At the same time, the exercises are varied in content and nature of muscle tension: some receive a static load (holding the bench), and others - dynamic, with an inferior and overcoming nature of muscle work.
4.With the help of exercises on the gymnastic bench, you can successfully develop joint mobility and muscle stretching, which in general provides the necessary flexibility.
5. Formation of correct posturespecially selected exercises such as mixed stops, etc.
6. Group exercises, especially in grip, develop qualities such as consistency of their movements with those of their comrades, distribution of muscle effortsand etc.
7. Exercises using a gymnastic bench not only contribute to the development of physical qualities, but also improve the functions of the motor apparatus, that is, significantly improve motor training of schoolchildren.
Organization of classes
For the lesson, you need a sufficient number of stable and durable benches to accommodate students of the entire class at the same time. On average, 8 to 10 pupils in junior and middle grades can work with one bench and 4 -6 - in senior.
Benches are placed in the hall in different ways. For example: along the hall in two rows, 2-3 benches in a row; parallel to one another across the hall; cross; star; rectangle; triangle (three benches); square (four benches), etc.
When you change the location of the benches, the classes become more active, livelier, the trainees learn to be organized, they develop a sense of responsibility for joint actions, they get used to order.
Benches are placed quickly, according to specific instructions. For example, the command is given: "Eight people from the right flank, bring and put the benches (pre-specify which bench to bring and where to put it), run - MARCH!" Each bench is taken by two practitioners by the ends and brought to the indicated place, then returned to the system. Other students are cleaning the bench. You can first build the students in the departments in ranks or columns, and then give the command to certain students from each department to bring benches and put them in front of their department. Younger children bring a bench at once with the entire department.
When performing exercises related to moving along the bench, you should group those engaged at the end of the apparatus and conduct the exercises in flow. Moreover, each column is located at a certain distance - 2-3 m from its bench and 5-6 m one compartment from another. Pupils, observing the specified distance, consistently complete the task and return to their original position to their bench.
When moving around the bench, jogging, various jumps and especially when stepping on it, a clear
organization. It is necessary to check the serviceability and strength of the installation of benches on the floor, as well as the tightness of contact of the end parts. Safety rules require compliance with a certain distance between practitioners, usually 3-4 steps. When moving, especially running, it is necessary to tell the children to try to step on the middle of the bench board, and not along the edges, for its greater stability. When moving the benches from their place, you must immediately correct them.
When performing individual, pair and group exercises, especially when dismounting or gripping with hands on one edge of the bench, students should be staggered so as not to move it from its place. Standing on either side of the bench, students can be positioned facing, sideways or back to it.
Sometimes when doing exercises, a fixed position of the legs is required. In this case, the benches are placed parallel to each other at the required distance so that the trainees can catch the opposite bench with their socks in a sitting position, and with their heels when lying on the hips. You can also fix your legs with the help of a practitioner (in paired exercises).
If the bench is used as a collective burden for the entire department, then in this case it is necessary to build children in the department strictly according to their height.
Methodology
Exercises using a gymnastic bench are carried out in all parts of the lesson.
The set of exercises for the preparatory part of the lesson should begin with exercises of general impact of moderate intensity and load. For this purpose, exercises in walking, running, jumping and combinations of them can be used. These exercises are best done in columns.
Running and jumping should be alternated with exercises in walking on toes, backwards, etc. After exercises in movement, individual, pair and group exercises are performed on the spot. The intensity and number of repetitions of general developmental exercises with this apparatus gradually increases.
In exercises where the bench is used as a weight (raising and lowering the bench with straight and bent arms, squatting with a bench, etc.), first of all, you should achieve coordinated work in subgroups. Inability of the student -
aligning your movements with those of your peers can lead to discipline, falls and injury. Group strength exercises should be alternated with individual strength exercises.
In exercises using a bench, the practitioner is either at the bench with his hands (feet) resting on it, or on the bench while sitting, standing, lying, etc.
If the student is located at the projectile, then it is necessary to indicate its position relative to the projectile (face, side, back) and the starting position (stand, sitting, lying position, etc.). For instance:
I. p. - standing on both
side bokoKg to ska
meike, near \\ leg on
sock on the bench, hands
on the belt. \u003e
1 - tilt inward;
3 - outward tilt;
4 - and. p. with a turn around.
If the student is on the bench, then it is necessary to indicate his position ^ relative to the axis, .snZryad (longitudinally or across). So, if the axis passing through the shoulder joints of the student is parallel to the axis of the projectile, then this is
the position is "longitudinal", and if the shoulder axis is perpendicular to the axis of the projectile, then the position is referred to as "across". For instance:
I. p. - sat on the bench across,
I. p. - sitting on a bench, grip on the near edge. 1 - sitting at an angle; 2-3 - hold; 4 - and. P.
In relation to the student, the near and far edges of the bench are distinguished.
The ORU complex with a bench includes individual, pair and group exercises. In addition, a significant part of the exercises requires the placement of students on both sides of the bench, which causes a fairly frequent change in starting positions. To make the classes more organized, the teacher should carefully prepare and provide for the most convenient options for moving from one starting position to another. Usually, the teacher names or names and shows (depending on the method used) the starting position, and then gives the command for execution. The starting positions in many exercises with a bench are verbose, especially in paired exercises, therefore, for greater efficiency of training, it is more expedient to name individual positions in parts and immediately give a command or order for execution (like the method "by divisions"). For example, students take two exercises one after the other:
I. I. p. - standing in a column, legs apart, bench at the top. 1-3 - three springy slopes to the left;
4 - and. P.; 5-8 - the same, in the other direction. II. I. p. - gray, grip on the near edge of the bench.
1 - bending his legs, sitting on the floor by the bench;
2 - an emphasis lying behind;
3 - position of account 1;
After the first exercise, the students lowered the bench, for example, on the right. Everyone is on one side of the bench, and for the next exercise, the students must be seated on the bench in a checkerboard pattern. In this case, you can submit the following orders: "First steps to the right through the bench, go to the other side", then "Turn everyone's back to the bench" and then "All sit in a checkerboard pattern", "Grab the near edge of the bench." Then, by divisions, create an idea of \u200b\u200bthe exercise: "Bending your legs, sit on the floor by the bench - DO ONCE!", "Support lying behind - DO TWO!" etc. In other words, if possible, you need to avoid unnecessary fuss, disorderly movement.
The design of the bench allows you to significantly increase the density of training by performing exercises in a group way, in-line (movement options, acrobatic exercises, etc.).
Exercise classification
Exercises using a gymnastic bench are divided (conditionally) into the following groups: types of movements, individual, pair, group exercises, jumps, elements of acrobatics, games and relay races, applied exercises.
1. Varieties of movement
Movements are performed: face, side and back in the direction of movement on the bench, one leg on the bench, the other on the floor, legs apart on the floor (bench between the legs), etc.
Method of movement - walking, running, jumping, sliding on the stomach and back (pulling up on the arms by the edges).
With a large number of people, it is recommended to use several benches to perform these exercises. The benches can be placed in one, two or three lines. it
will improve the density of the lesson and the emotional state of students.
Exercises are performed in a flow-through way. At the same time, before starting the exercises, it is necessary to indicate the distance between the practitioners and the direction of returning to the starting position. If the movements are performed from the inside of the benches, then it is more convenient to return to the starting position on the outside, and when moving outside - along the inside. You can use other methods, for example: the students of one column return along the inside, and the other - along the outside, etc.
Move in steps.
1. I. p. - stand at the end of the bench, arms to the sides. Move in a step, on toes. The position of the hands can be: behind the head, up, towards the shoulders, or changing the position of the hands at each step.
2. I. p. - stand at the end with the right side to the bench, hands on the belt. Movement by stepping on the bench with the right foot. Returning to the starting position on the other side of the bench, step with your left foot.
3. I. p. - stand at the end of the bench, hands on the belt. 1 - step right to the bench; 2 - the same, left; 3 - step right forward to the floor; 4 - the same, left.
4. I. p. - stand at the end with his back to the bench, hands on the belt. Same as Exercise 3, but moving backwards.
5. I. p. - standing on both sides of the bench: the first - standing with your face, the second - with your back in the direction of movement. Same as exercises 3 and 4. The first numbers perform the exercise, moving forward, and the second - with their back. On repetition, vice versa.
6. I. p. - stand with the right (left) side to the bench. The same with moving left and right.
7. I. p. - stand at the end of the bench, hands on the belt (behind the head, behind the back, to the shoulders). 1 - step right to the bench, left back; 2 - hold; 3 - left step; 4-hold. And so on, moving along the bench.
8. I. p. - a stand at the end of the bench. 1 - step right on the bench, left back (bend), arms to the sides; 2 - bending the left one forward, touch the knee with the forehead, hands back; 3 - position of account 1; 4 - and. P.; 5-8 - the same, with the left, moving forward along the bench (Fig. 1).
9. I. p. - stand at the end of the bench. 1 - step right, hands forward; 2-step left, arms up; 3 - right step, arms to the sides; 4 - attaching the left, and. P.; 5 -8 - the same, on the left (Fig. 2).
Zach. 2479
 |
Control. 8 Ex. nine
10. I. p. - stand at the end of the bench. 1 - right step, arms to the sides; 2 - swing the left and clap under it; 3 - left forward to toe, arms up; 4 - attaching the right, and. P.; 5-8 - the same, with other legs (Fig. 3).
11. I. p. - standing with the right (left) side to the bench, hands on the belt. Moving with side steps on the bench in one direction, then in the other. The same, with crossed steps with different hand positions.
Control. 10 Ex. 12
12. I. p. - stand on the bench, arms to the sides (behind the head, to the shoulders, etc.). 1 - right step, stand on it; 2 - swing left to the side; 3 - step left forward and stand on it; 4 - swing right to the side (Fig. 4).
13. I. p. - emphasis sitting on the bench. Moving in support, sitting down, grip the edges of the bench (Fig. 5).
14. I. p. - stand at the end of the bench. 1 - step left, right forward, arms forward; 2 - right lunge; 3 - straightening the right, stand on it, the left back on the toe, arms to the sides; 4 - attaching the left, and. P.; 5-8 - the same, with other legs (Fig. 6).
 |
 |
15. I. p. Stand on the bench. 1 - step left with a half-squat on it; 2 - swing right to the side, arms to the sides; 3 - step right forward, arms forward; 4 - attaching the left, and. P.; 5-8 - the same, with other legs (Fig. 7).
Running.
16. I. p. - stand on the bench, hands on the belt. Brisk strides on high socks with the transition to running.
17. I. p. - stand at the end of the bench. Running with one foot on the bench, on the other side with the other foot.
18. I. p. - the same. Running, bench between the legs.
19. I. p. - the same. Running with the step on the bench with the right, and with the left, cross over the bench to the floor. The same, right.
20. I. p. - the same. With brisk steps with the transition to running, step over the bench crosswise.
The same types of movements can be performed sideways in the direction of movement, backwards, with closed eyes, etc. Jumps.
21. I. p. - stand on the bench, hands on the belt (behind the head, to the sides, behind the back, etc.). Jumping in two with forward movement. The same with a change in the position of the legs (right in front of the left and vice versa).
22. I. p. - stand on the bench on the left, arms to the sides. Jumping on the left, moving forward. Then jumping to the right.
23. I. p. - stand on the bench. Step right and jump on it, arms to the sides. The same with the left.
24. I. p. - the same. Combination of steps with bounces in various variations.
Individual exercises
Individual exercises are performed from the starting positions, being on the bench or at the bench in various positions:
and) standing by the bench(face, sideways, back to her) and standing on
bench (longitudinally, across), as well as in a stand on one leg;
b) sitting on a benchlongitudinally or across the far grip
or the near edge of the bench;
at) sitting by the bench(face, back to her) and support with feet or
hands on the bench;
d) lying downwith support with hands or feet on a bench;
e) crouching in the supportby a bench or on a bench;
e) on your knees(knee) on a bench or by
benches;
g) lying on a benchon the back, on the abdomen, longitudinally or across.
Control.25
I. p. - stand facing the bench at a distance of a step. 1 - right lunge on the bench, arms up; 2-unbending the right, tilt towards it, arms back; 3 - count position 1; 4-i. p.; 5-8 - too, sdr. legs.
M. at. - standing back leg straight, support with the inner side of the foot; in an inclination with the head, touch the lower leg.
| I. p. - the same. ,
1 - right to the bench; 2-3 two springy slopes to it; 4 - and. P.; 5-8 - the same, with other legs. M. at. - in the slope, legs are straight, reach for the bench with your hands.
I. p. - standing facing the bench at a distance of a large step, hands on the belt. 1 - step left to the bench; 2 - bending legs, standing on the right knee; 3 - straighten your legs; 4-push with the left and. P.; 5-8 is the same, with other legs.
I. p. - stand facing the bench.
1 - step right to the bench; 2 - step with the left into a stand, legs apart on a bench, arms to shoulders; 3 - tilt, hands touching the bench; 4 - you-
Straightening, attach
* 1 / I gt f I g "I I ft right in about. from; 5 - step
W- "U LJ U UU to the left on the bench, hands to
shoulders; 6 - tilt, hands touching the bench; 7 - straighten up, putting the left one; 8 - dismount with a circle in and. P.
I. p. - stand facing the bench. 1 - standing stop, grip on the far edge; 2 - pushing the stop squatting crosswise on the bench; 3 - an emphasis standing on a bench; 4 - straightening up.
I. p. - stand on the right back to the bench, left behind on the bench, hands on the belt. 1-2 - tilt back, bend over; 3-4 - and. P.; 5-8 - the same, with other legs.
M. at. - press on the bench with a straight tense leg when bending back.
I. p. - standing right side, right toe on the bench, hands to the shoulders. 1-3 - three springy tilts to the left, bending the right, arms up; 4 - and. p. The same, standing on the left side.
M. at. - when bending over, look over your shoulder at the heel.
I. p. - the same. 1 - tilt forward, palms touch the floor at the toe; 2 - and. p. The same, but standing with the left side.
Option: 1-3 - three springy slopes; 4 - and. P.
M. at. - Do not bend your legs.
I. p. - stand on the bench across, arms forward. 1 - turn of the body to the left, arms to the sides; 2 - and. P.; 3-4 - the same, in the other direction.
M. at. - do not move the feet; brush at shoulder level; look in the direction of the turn.
I. p. - wide leg stand apart on the bench.
1-2 - with a turn of the body to the right, tilt back, arms to the sides; 3-4 - and. P.; 5-8 - the same, in the other direction.
M. at. - do not move the feet; when bending back, look over the shoulder at the heel.
Control.45
I. p. - stand feet apart on the bench, hands on the belt. 1-3 - three springy slopes; 4 - and. P.
Option: the same, but the legs are together.
M. at. - gradually increase the slope, lowering the hands below the bench, do not bend your legs.
Bench and Bench Sitting Exercises
Control.47
I. p.-gray, grip on the far edge of the bench. 1 - sitting at an angle; 2-4 - circle with legs to the left; 5-7 - circle with legs to the right; 8 - and. p. The same, in the other direction.
M. at. - try to "outline" the circle as much as possible.
Option: "outline" a circle for 8 counts in one direction, and then in the other.
I. p. - gray, grip on the near edge of the bench.
1 - sitting at an angle; 2 - bend your legs, knees to your chest; 3 - straighten your legs in a sad corner; 4 - and. P.
Control.51
Control.52
I. p. - the same. 1-2 - tilt with a straight body back; 3-4 - and. P.
M. at. - Do not lift your feet off the floor.
I. p. - sitting on the bench. 1 - hands up, look at the hands; 2-3 - two springy slopes, hands to toes; 4 - and. P.
I. p. - sed. 1 - sitting with legs bent in a grouping; 2-3 - hold; 4 - and. P.
M. at. - Press your knees closer to your chest, and your heels to your pelvis.
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I. p. - gray legs apart across the bench, arms to the sides.
1 - tilt to the right, hands to the toes;
2 - and. P.; 3-4 - the same for the other leg.
Option: and. etc. is the same. 1- ^ tilt to the right, grab the ankle; 2-3 - hold; 4 - and. P.; 5-8 - the same for the other leg.
I. p. - the same. 1 - tilt to the right, touch the floor with your hand; 2 - and. P.; 3-4 - the same, in the other direction.
M. at. - do not lift the heels off the floor.
I. p. - sitting on a bench, grip on the near edge.
1 - an emphasis lying behind; 2 - bending your arms, sit by the bench on the floor; 3 - an emphasis lying behind; 4 - and. P.
M. at. - in an emphasis lying behind the legs, move forward, and at the expense of 3, pull them up without lifting them off the floor.
I. p. - sat on the floor tightly with his back to the bench with the support of his hands on the near edge. 1 - an emphasis lying behind, bend over; 2-3 - hold; 4 - and. P.
I. p. - the same. 1 - an emphasis lying behind, right forward; 2 - and. P.; 3-4 - the same, with other legs.
M. at. - legs are straight, swing higher; bend over, raise the pelvis.
ft)
I. p. - sitting on the floor, feet on the bench.
1 - an emphasis lying behind; 2 -? bend your legs; 3 - an emphasis lying behind; 4 - and. P.
M. at. - on the count of two, bring the pelvis as close to the heels as possible.
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I. p. - sitting on the floor, feet on the bench, hands behind the head. 1-3 - three springy slopes, hands to toes; 4 - and. P.
Option: in and. n. gray legs apart.
Control.68
I. p. - emphasis lying, hands on the bench. Flexion and extension of the arms.
M. at. - the body is straight; straight hand under the shoulder; elbows along the torso.
I. p. - lying position, feet on the bench. Flexion and extension of the arms in the lying position. In more prepared groups, you can carry out the account.
I. p. - emphasis lying on the left thigh, feet on the bench, right hand on the belt.
1-2 - emphasis lying on the left side; 3 - 4 - and. p. After several repetitions, do the same with the right side.
M. at. - do not take the pelvis back; the trunk is straight sideways.
1-2 - unbending legs, lying emphasis. 3-4 - and. P.
M. at. - do not bend the socks in the lying position, lean on the outer side of the foot. The same, from a gray on the heels, hands on the bench.
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I. p. - the same. 1 - unbending legs, emphasis standing on the left, right back; 2-3 - hold; 4 - and. P.; 5-8 - the same, with other legs.
M. at. - in the support one hundred? on your knees, knees from the bench at a distance of 20-25 cm.
I. p. - sitting down, hands on the bench. 1 - pushing the legs lying down; 2 - and. P.
Option: and. p. - emphasis squatting on the left, right back on the toe. For each account, a change in the position of the legs.
I. p. - crouching emphasis, grip on the far edge of the bench.
1 - pushing the emphasis squatting on the bench;
2 - unbending legs, emphasis standing; 3 - crouching emphasis; 4 - push and. P.
I. p. - emphasis sitting on the bench. 1 - unbending legs to the point of standing, right back; 2-3 - hold; 4 - and. P.; 5-8 - the same, with other legs.
Option: 1 - standing emphasis, right back; 2 - and. P.; 3-4 - the same, with other legs.
I. p. - emphasis squatting on the bench across, right to the side, grip on the edges.
For each count, a push change in the position of the legs.
M. at. - straight leg not below the horizontal; look towards the straight leg.
I. p. - stand on the right knee on the bench across, the lower leg along the bench, the left leg on the floor on the toe, arms forward (to the shoulders). 1 - left forward, arms forward; 2 - sitting on the right heel with an inclination, hands to the toes; 3 - straightening, standing on the right knee, hands up; 4 - and. item with a change in the position of the legs; 5-8 - the same, with other legs.
I. p. - emphasis on your knees, hands on the bench.
1 - bending arms, right back; 2 - and. P.; 3-4 - the same, with other legs.
M. at. - bending your arms, touch your chest
benches.
Control.85
Control.86
I. p. - lying on his back on the floor, feet on the bench, hands behind his head.
1_ 2 - leaning shoulders on the floor and
feet on the bench, bend over; 3-4- and. P.
I. p. - lying on his stomach on a bench, hands up, arms and legs touch the floor.
1 - bend over; 2-3 - hold; 4 - and. P.
Control.89
I. p. - lying on his stomach on the floor, feet on the bench. 1 - hands through the sides up, bend; 2-3 - hold; 4 - and. P.
Control.90
I. p. - lying on your back on a bench, hands up, grip on the edges.
1-2 - touch the bench with your feet behind your head; 3-4 - and. P.
Option: in a bent position, spread the legs apart and lower the bench below.
