Exercises in hangs and supports represent various positions (horizontal, vertical and inclined) and movements of the student on gymnastic apparatus. These exercises are available to children from 7 years of age.
Various combinations of hanging positions (postures) and movements And stops are performed in tonic, isometric and auxotonic modes, which makes it possible to have a versatile effect on the body of those involved and solve a variety of
General impact. Adoption of various provisions c. mixed hangs, supports and squats, balancing the body in certain poses are associated with tonic contractions of the entire musculature. Tonic contractions under small static loads, which are typical for the exercises described, require less energy expenditure than phasic muscle contractions. Exercises in hanging and supporting exercises have a general effect and harmoniously develop all physical qualities, especially static strength. In addition, moving the body from one position to another requires dynamic muscle efforts, which is important for the development of speed and strength qualities.
Training effect on internal organs. Various body positions of exercisers (horizontal, inclined and vertical - head down) affect the functioning of the cardiovascular system. And respiratory systems, as well as on the activity of the balance organs, so hanging exercises And stops are useful for training
ki of the cardiovascular and respiratory systems and developing the ability to maintain good orientation in unusual body positions.
Formation of posture. Performing exercises in hangs and supports And Sedakh is associated with maintaining body balance on the apparatus and maintaining correct posture, which requires the practitioner to be able to well coordinate the work of many muscle groups.
Muscle sensations that arise when performing exercises in hanging, standing and squatting positions, as well as the presence of tonic reflexes covering the entire musculature of the body and their ability to redistribute muscle tone create favorable conditions for maintaining body balance and maintaining certain positions.
Regularly performing well-trained exercises in hanging and standing positions And sitting on various gymnastic apparatus is an effective means of developing correct posture.
Development of differentiations of space, time and degree of muscle effort. When performing hanging and supporting exercises, students master the ability to perform various body movements in space at different speeds and with different types of muscle efforts. To teach students to evaluate and control their movements, it is necessary to offer special tasks. When performing exercises in a hanging or lying position, you can be given the task of assessing the angle of inclination of the body or the angle of flexion of the body, and when bending the arms or torso, you can determine the time spent on performing these actions and the nature of the muscle efforts (perform movements quickly and slowly with maximum and minimum muscle tension).
All senses are involved in performing any movement: vision, hearing, muscle, skin and vestibular sensitivity. Muscle sense occupies a special place in the control of movements. “The role of muscle feeling,” writes Prof. A. N. Krestovnikov is extremely diverse. It is important in the implementation of a number of functions of the body, starting with maintaining the balance of the body and ending with the emergence of ideas about time and space” *.
However, it should be taken into account that the ability to evaluate movements in space, time, and also by the degree of muscle effort is possible only when performing special exercises, such as hanging exercises, push-ups and squats on gymnastic apparatus. To develop initial skills to control ■ your movements, you can use the following exercises:
1. Take a lying hanging position so that the angle of inclination of the body in relation to the floor (Fig. 97) is 45°. The accuracy of the task can be determined by the teacher or one of the students, who, standing to the side, visually measures the angle of inclination of the body along
*A. N. Krestovnikov. Essays on the physiology of exercise. M., FiS, 1951, p. 64.
A graduated scale against which the exercise is performed. Urgent information about the magnitude of the error allows the student to compare the muscle sensations he experiences from the action performed with the results obtained and correct the error. By repeating this task, students achieve high accuracy of movements.
2. The same, but hang while lying down at an angle of 35 and 25°.
3. The same, but take a hanging position while lying down and determine the angle of inclination of the body.
4. Take a hanging position while lying down and bend at the hip joints to a given angle (150, 120, 90°; Fig. 98).
5. From the hanging position, legs backward (Fig. 99), bend 200 and 210°. Using urgent information about the degree of deflection, develop a differentiation of the degree of deflection at 200 and 210°.
6. From a lying position, hands on a gymnastic bench, bending the body at 200 and 210° and bending it at 90 and 150°.
7. The same, but perform the exercises slowly (for 3-4 counts)^ and quickly (for 1 count) and on a signal (clap).
specific muscle groups and regulation of their tension. It is convenient to teach these actions while performing hanging and supporting exercises.
Classification of exercises
Hanging and support exercises are among the simplest static and strength exercises.
Static exercises are stationary positions in mixed and simple hangs, stops and squats, performed on gymnastic equipment, a wall, a ladder, a rope.
Static exercises in mixed hangs
Hanging while standing is an inclined position of the body while standing while grabbing the apparatus with your hands (Fig. 100), the torso and legs are straightened, the head is straight, as if standing at attention.
Hanging while standing bent - in a hanging while standing, the body is bent, the back is straight, the head is pulled back (Fig. 101).
Methodological instructions for performing exercises in hangs and supports
Exercises in hangs and supports must be performed in series of 4-6 exercises alternately and each series repeated 2-3 times. This dosage is needed for the reason that performing a separate exercise in a hanging position and a rest position is short-term in duration and does not require large energy expenditures, and as a result, the training effect does not bring a positive effect.
When performing these exercises in series with their repetitions several times, the duration of motor activity increases to 50-60 seconds, the load increases significantly, the pulse value reaches 130 or more beats / min. And when carrying out exercises in hangs and stops using the in-line method using the game method, their intensity increases even more and reaches a level with a pulse value of up to 150-160 beats/min. Such a load meets the necessary requirements that are imposed on the body of those involved and creates conditions for restructuring the structure of skeletal muscles and their mechanisms of not only aerobic, but also anaerobic energy supply. This achieves a training effect on individual muscle groups and on the entire body as a whole. This method is the simplest and most accessible for increasing the effectiveness of hanging and supporting exercises.
All exercises in hanging and resting positions must be performed with clear fixation of each pose for 3-6 seconds. with the obligatory observance of correct posture, in a strictly gymnastic style, beautifully and easily. Careless performance of these exercises, especially at the learning stage, is unacceptable.
Training in hanging and supported exercises is carried out using the methods of demonstration, storytelling, practical implementation using techniques in fixing a pose, belaying and self-insurance, and assisting each other. When learning simple exercises related to taking and holding poses, as a rule, a rotating method of organizing classes is used, where one part of the students performs the exercises, while the other controls the execution and helps their friends. The teacher usually only needs to tell the children the sequence of exercises in the series and the number of repetitions. When selecting exercises in a series, it is necessary that the exercises are equivalent in complexity, and that transitions from one to another are performed easily, without delay.
Hanging and emphasis in physical education lessons
girls. They are interesting and useful exercises. Firstly, hanging and supporting exercises represent various positions (horizontal, inclined, head down) and body movements using mass-type gymnastic apparatus.
Secondly, these exercises are rich in various combinations of positions (postures) and movements, performed both at a fast and slow pace, as well as with holding poses, which makes it possible to have a beneficial effect on the motor function of those involved.
Thirdly, exercises in hangs and supports, balancing the body in certain poses are associated with the tonic mode of operation of the neuromuscular system, which ensures the maintenance of the posture or position of body parts. With this form of activity, the muscles are not fully excited at any given moment; some of their motor units are excited, others are resting. Tonic muscle contractions under small static loads, which are typical for the exercises described, require less energy expenditure than muscle contractions that are phasic in nature.
The specificity of these exercises makes it possible to have a general impact on the student’s growing body and harmoniously develop all parts of the body, as well as static strength. Performing exercises in hanging and supported positions is associated with holding the body and maintaining correct posture. It is clear that to maintain correct posture you need good muscle coordination and static strength endurance. The muscle sensations that arise when performing exercises in hanging and resting positions create favorable conditions for the formation of correct posture. Moving the body from one position to another requires dynamic muscle efforts, which is important for speed and strength qualities.
Various body positions (horizontal inclined, inclined, vertical, head down) have a training effect on the internal organs. Thus, they affect the functioning of the cardiovascular and respiratory systems, as well as vestibular stability, developing the ability to maintain orientation in unusual body positions. In addition, when performing hanging and supported exercises, students master the skill of performing various body movements in space at different speeds, which makes it possible to develop differentiation of spatial and temporal accuracy of movements.
The ability to perform hanging and supported exercises easily, beautifully and accurately within given spatial and temporal parameters is of great importance for developing the ability to control one’s movements.
Organization of classes when teaching hanging and supported exercises.
The relatively short duration of the lesson (45 minutes) requires economical and rational use of time. Classes are most successful when using frontal, group, flow methods, as well as the game method.
The frontal method of organizing classes allows all students to perform exercises at the same time. This is one of the productive ways of organizing classes, in which collective actions by order or command of the teacher teach children coordinated actions and the ability to perform physical exercises together. In this way, you can perform exercises in hanging and resting positions on a gymnastics wall, benches, or on mass-type apparatus.
The group method of organizing classes allows the class to be divided into several groups (departments) and, under the guidance of the teacher (his assistant), simultaneously perform exercises in sections. For these purposes, in school gyms and playgrounds we use ladders, gymnastic walls, katanas, gymnastic benches with hooks, low beams, etc.
Hanging and supporting exercises in Gymnastics are provided for both boys and girls.
7. The benefits of hangs and supports
Exercises in hanging and resting positions represent various positions (horizontal, vertical and inclined) and the movements of those exercising on gymnastic apparatus in these positions. Exercises in hangs and supports are available to children from 7-8 years old. They are included in the physical education curriculum from the first grade.
In the 1st grade, students master climbing on a gymnastic wall, a bench, various types of climbing, climbing and crawling, and from the 2nd grade they begin to master hangings and stops.
Accepting various positions in hangs and supports, balancing the body in certain poses are associated with tonic contractions of the entire musculature. Tonic contractions under small static loads, which are typical for the exercises described, require less energy expenditure than phasic muscle contractions. Performing exercises in hanging and supporting positions, 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 functioning of the cardiovascular and respiratory systems, as well as on the activity of the balance organs (vestibular apparatus). Performing exercises in hanging and supported positions is associated with holding poses that require those involved to be able to well coordinate the work of many muscle groups. The muscle sensations that arise when performing exercises in hanging and supported positions, as well as the presence of tonic reflexes covering the entire musculature of the body, create favorable conditions for maintaining correct posture. It is also essential that when performing exercises in hanging and resting positions, children acquire the ability to assess the position of their body in space, distinguish the duration of static poses and the nature of muscle efforts. The role of muscle sense is extremely diverse. It is important in the implementation of a number of body functions, from maintaining the balance of the body to the emergence of ideas about time and space. The ability to perform hanging and supported exercises with good posture, easily and beautifully is important for preparing children for gymnastics.
ANNEX 1.
Hanging on the bar
On a high bar, this position is the starting position for all exercises without exception. It is especially important to perform the hang correctly to gain a sufficient amplitude of the swing and subsequent swings.
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 relaxing the muscles in the lumbar region. The arms are also straightened, but not tense. Legs should be straight at the knees and hip joints, toes pointed out. It is advisable to teach hanging using a holistic method.
The correct position of the lower extremities is ensured by the tension of the corresponding muscles, which must be maintained during subsequent swings. Bending at the hip joints or bending in the lumbar spine when performing the hang is unacceptable. The presence of such errors is very often a consequence of an incorrect position of the head: moving it back or, conversely, lowering it onto the chest. In the correct position, the head is held straight and between the hands.
Swinging while hanging
A series of swings back and forth. When swinging correctly, the following poses should alternate:
1) at the extreme point of the backswing - a straight or even slightly bent position at the hip joints;
2) in a vertical position - straight, as if hanging, position of the body;
3) at the extreme point of the forward swing - a slightly bent position, as in the backward swing.
The head is held between the hands at all times. Pulling it back is a mistake that needs to be corrected.
APPENDIX 2.
Exercises in hangs and supports
By studying hangs and supports, students master elements of a number of applied skills (climbing and overcoming obstacles), acquire the necessary fundamentals of exercise techniques on gymnastic apparatus, and improve spatial coordination of movements. By purposefully using hanging and supporting exercises in the educational process, taking into account the age, gender and physical fitness of students, the teacher is able to solve problems in the development of physical qualities.
Exercises in hangs and supports (Fig. 80-105) are performed on a gymnastic wall, ladder, rope, pole, beam, crossbar, uneven bars, pommel horse. It is recommended to master the simplest exercises in a group method. In the future, training should be conducted by first dividing the class into pairs in order to control the correct execution and, if necessary, provide assistance to a friend.
Hanging and standing exercises are simple in technique, so when teaching, they should be shown with a short explanation. Having completed the exercise with the help of the teacher 2-3 times, students can then perform them independently. Hanging and resting (simple) - positions in which the body is held on the apparatus only by hands. When hanging, the shoulder axis of the performer is lower, and in support it is higher than the grip points. Hangs and supports can be mixed or simple (mixed supports also include sits).
Mixed vises(see Fig. 179). Mixed hanging is a body position in which, in addition to support with the hands, there is additional support on the floor or apparatus with any part of the body. Hanging exercises can be performed with an overhand grip, an underhand grip with different grips, etc.
Hanging while standing– stand at the apparatus, grip with your hands shoulder-width apart, keep your torso and head straight, the angle of inclination to the floor is no more than 45°.
Hanging while standing from behind- the same as hanging while standing, but with your back to the apparatus.
Hanging while standing bent over– the student is in a squat facing the apparatus.
Hanging crouched from behind– squat with your back to the apparatus.
Hanging lying down– the position of the gymnast in which the angle of inclination of the body does not exceed 45°.
Hanging from behind- the same as hanging while lying down, but with your back to the apparatus.
Hanging lying down right (left)– hanging lying sideways to the apparatus, leaning your feet on the right or left, hands at a distance of 10-15 cm.
Hanging in an arched position (bent over) with support performed on the lower pole with the feet resting on the upper pole.
Hanging on the left (right) – hanging with additional support, bent at the knee with the left (right) leg.
The hangs are simple.
Vis– a body position in which the grip is shoulder-width apart, arms, torso and legs form a straight line. Initially, the hanging position is studied on the gymnastic wall by a group of 10-15 people. When studying hanging with your back to the wall, the teacher must ensure that the back of the head, shoulder blades, gluteal and calf muscles and heels of the students touch the gymnastic wall. While hanging, facing the gymnastics wall, the chest, stomach, thighs and toes should touch it.
Hanging with bent legs– from a hanging position, bend your legs at the knee and hip joints (without changing the position of your head, arms and torso).
Hanging on bent arms performed from a hanging position, pushing slightly with your legs and bending your arms.
Hanging bent– the body is bent at the hip joints, the legs are raised and located above the body.
Hanging bent over– students are in a head down position, the body is bent, the head is pulled back.
Hanging at an angle– a body position in which the angle between the torso and raised straight legs is 90°.
Hanging from behind– body position in which the student’s back is turned to the apparatus, legs are straight and lowered as far as possible.
Hanging on bent legs.
The stops are simple.
Emphasis– the position of the student on the apparatus, in which the shoulder axis is located above the grip points, the arms and body are straight, the head is straight.
Forearm support– a position in which the practitioner’s arms are bent at the elbow joints at an angle of 90°, resting 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 grasp the poles from the outside, the torso is perpendicular to the support.
Angle stop– a position in which the raised legs form a right angle with the body.
Right emphasis- a position in which the legs are widely spread, one forward, the other back.
Sample exercises in hanging and standing positions:
1. From hanging standing, transition to hanging crouched (by squatting).
2. From hanging from behind, go from hanging to hanging from behind (by squatting).
3. From a crouched hang, transition to a lying position with your legs behind you, alternating with your legs.
4. From a hanging squat, raising your legs, transition to a bent hanging.
5. From a hanging squat with a push and a swing with the right, transition to a hanging on the right.
6. From hanging with your right (left), bending your leg, swing over and bend your left (right) into a hanging bend bent from behind.
7. From hanging bent over from behind, transition to hanging bent over from behind.
8. From hanging with your right, bending your leg, transition to hanging with your right.
9. From hanging standing from behind, transition to hanging crouched from behind, transition to hanging bent from behind, transition to hanging bent in front (bending your legs by swinging), lowering your legs into hanging while lying down, stepping into hanging while standing.
10. From emphasis to emphasis, swing your right leg forward.
11. From right emphasis to rear emphasis, swinging your leg forward.
12. From support behind, transition to support by alternately swinging your legs.
13. From the right stop to the stop by turning in a circle.
14. From the right (left) stop with a different grip, transition to the stop by turning the shoulder forward and backward, etc.
Ups, downs, revolutions (Fig. 180-181).
This section shows the simplest rises, falls and revolutions available for mass teaching of schoolchildren.
Lifting the right (left) leg bent performed from a hanging position with the right (left), bending the leg, bending the free leg up and forward, followed by a swing down and back and pressing with straight arms on the crossbar, moving the shoulders forward and, straightening the supporting leg, come to a point-blank position with the right (left).
Lifting by coup performed from a hanging position with your arms bent, pushing one and swinging the other. Keeping your arms in a bent position, move your leg back, then swing one leg forward and push the other, bending at the hip joints, connecting both legs, send them forward and up until your stomach touches the bar. Next, raising your head and straightening your arms, straighten up and take a support position.
As they master this method, they begin to learn how to lift two people with a flip-push and then from a hanging position by force.
The rise with the right is performed from a standing hang, from an angle hang from a jump from swinging in a hang, after a fall from a stop with the right and from a stop. When lifting your right hand from a standing position, you should move your leg back, then swing your free leg into a hanging position. Having passed the vertical, push off from the floor with your legs in turn, bending, bringing your legs to the crossbar, swinging one over, go into a hanging position, bending with your right, take a short pause and, having passed the vertical back, energetically straighten up at the hip joints, pointing your legs forward and up, press simultaneously with straight arms onto the bar of the crossbar and go into a horseback position. The left one is also lifted.
Lifting by force alternately - from the hang, pull yourself up to the limit and jerk one arm to the point-blank range. Shifting your body weight onto your hand in support, move your other hand to support, straighten your arms and assume a support position.
Fall back from support to hanging bent over starts with moving your shoulders back. During the initial movement, the pelvis should be held against the bar. Having crossed the vertical with your feet, you should bend at the hip joints, toes at the crossbar, arms straight.
Turn forward right (left) performed from an underhand grip position. Raising yourself on your hands, you make a simultaneous forward movement with your leg and shoulders (stepping movement), your arms are straight, and when completing the rotation, you should straighten up, moving your leg forward.
Turn back right (left) performed from a position in the support of the right (left). Raising yourself on your hands, move your leg (located behind) back. The rotation begins with an active movement of the shoulders back (body straight) followed by a swing of the leg from behind to the front. The turn ends with a movement of the head and shoulders back and up and at the same time interception of the hands.
APPENDIX 3.
The hang is a gymnastic element. The position in which the line of the athlete's shoulder girdle passes below the grip points. On a high bar, this position (hanging) is the starting position for all exercises without exception. It is especially important to perform the hang correctly to gain a sufficient amplitude of the swing and subsequent swings. Classification: 1. Simple hangs - hangs in which the athlete holds on to the apparatus with any one part of the body, usually with his hands. 2. Mixed hangs - hangs in which additional support is used by another part of the body.
Simple hangs
1. Hanging in a bent position. A hang in which the straightened or slightly arched body is positioned upside down (laid back) in front of or behind the sleeper.
2. Hanging from behind. Hanging with your arms pulled back.
3. Hanging in a bent position. Hanging, in which the body is bent at the hip joints so that straight legs are above the body, before sleeping next to or behind it.
Mixed hangs
1. Crouched hang. Mixed hang, in which the bent legs and feet touch the floor or support
2. Hanging while standing. Mixed hanging, in which the body is straightened and tilted back, and the legs touch the floor with the feet under the grip.
3. Hanging while standing from behind. A mixed hang with arms pulled back, in which the straightened body is tilted forward and the legs touch the floor with the feet under the grip.
4. Hanging while lying down. Mixed hang, in which the legs touch the floor with the feet in front or behind the grip.
5. Hanging on the right (left). Mixed hanging, in which the right (left) bent leg rests with the popliteal fold on the apparatus, and the left (right) leg is straight, the body is slightly bent, the head is pulled back.
APPENDIX 4.
Simple stops
1. Horizontal stop. An emphasis in which a straight or slightly bent body is in a horizontal position.
2. Emphasis on the forearms. Position supported on the forearms.
3. Emphasis on the hands. Position on the uneven bars with support on your arms along their entire length.
4. Bent on your arms. Support on the hands, in which the raised straight legs are above the body.
5. Stand with your right (left) leg apart. The position is in support, when the right (left) leg is in front of the projectile, and the left (right) leg is behind it.
6. Angle emphasis. An emphasis in which straight legs form a 90-degree angle with the body.
Stops and their classification
The emphasis is a gymnastic element. A position in which the shoulders are located above the support points.
Classification:
1. Simple stops - positions with support only by hands.
2. Mixed supports - positions with support not only from the hands, but also from another part of the body.
SEMINAR No. 2
“Methodology for teaching hangs and supports in secondary schools”
1. Definition of hangs and stops
2. The importance of hangs and stops
3. Types of hangs and supports
4. Methods of teaching hangs and supports from grades I to XI
Definition of hangs and stops
Exercises in hanging and resting positions represent various positions (horizontal, vertical and inclined) and the movements of those exercising on gymnastic apparatus in these positions. Exercises in hangs and supports are available to children from 7-8 years old. They are included in the physical education curriculum from the first grade.
In the 1st grade, students master climbing on a gymnastic wall, a bench, various types of climbing, climbing and crawling, and from the 2nd grade they begin to master hangings and stops.
Hanging and supporting exercises are simple in technique, and when teaching, it is enough to show them and briefly explain them.
To master and improve hangs and stops in gymnastics lessons with young men, the material covered in previous classes is used, as well as: push-ups with force; hanging bent over, bending over, from behind; flexion and extension of the arms in support on the uneven bars, angle in support, shoulder stand from the squat, legs apart; rise with an inversion, rise with an extension until the legs sit apart, dismount with a backward swing. When training with girls, we recommend using a push of the legs to lift up point-blank to the top pole; push of two legs hanging at an angle; balance on the lower pole; emphasis crouching on one leg, dismounting in a swoop.
Hanging and supporting exercises contain both very simple exercises, accessible to students in grades 5-6, and very complex ones, accessible only to high school students, etc.
In the school curriculum, these types of gymnastic exercises are given a significant place and the older the students, the more intense the classes are with these exercises.
Exercises in hangs and supports are beneficial if they are used taking into account the physiological characteristics of the body and the level of training of those involved. However, with poor teaching methods, the result may be different.
Visa. A simple hang is the starting position for exercises on a high bar, rings, rope, gymnastic ladder and other equipment. When hanging, the muscles of the whole body are tense, but the greatest load falls on the muscles of the arms, mainly on the shoulder girdle. When properly trained, hanging exercises have a positive effect on posture: they strengthen the muscles of the back, abdominals and shoulder girdle, and help straighten the curvature of the spine.
Lasagne. The physical education program recommends several climbing exercises. However, their number can be significantly increased by using a variety of equipment: a gymnastic wall, ropes, inclined, horizontal, vertical ladders. These shells allow you to climb in different ways and in any direction (up, down, sideways). Climbing with support from your feet on various stairs and a gymnastic wall does not require much effort and is useful for all children.
Rope climbing is a more complex exercise: the student pulls himself up with his arms and pushes off with his legs, involving the flexors of the upper limbs and the general extensor of the back into active work. It is most difficult to climb a rope using only your hands. Starting position – hanging with outstretched arms. Subsequently, there is an alternation between hanging on one arm and hanging on two arms. To perform this exercise, you need to have a very strong grip and be able to hold your body on one bent arm. This requires extreme tension in the muscles of the arms, shoulder girdle, and back and abdominals.
Climbing on one hand is much more difficult , than with hanging exercises, maintain rhythmic breathing, the shoulder blades move away from the spine much more noticeably. This exercise should not be used in lower grades, but in older grades it should be introduced gradually, as the muscles strengthen.
Stops. The emphasis on the apparatus is one of the most difficult gymnastic exercises. Excessive use of parallel bars or horse with handles can cause poor posture in unprepared students. When studying stops, you must especially strictly observe the principle of gradualism. Before moving on to apparatuses, it is necessary to master exercises in mixed supports. These include standing supports and lying supports.
Standing supports. They do not require much effort, the body has additional support, and breathing is not difficult.
Lying emphasis. In this exercise, the amount of muscle work increases. The extensors of the head and neck, the triceps muscles of the shoulder and other muscles that fix the joints are very tense. Contraction of the abdominal muscles counteracts the flexion of the torso under the influence of gravity.
Simple stops. The most difficult exercises of this , type - stops on parallel bars: they require a lot of tension in all muscles. A well-known fact: for beginners in a simple support, the head seems to fall between the collarbones and shoulder blades, while the shoulder blades, under the pressure of the humerus bones, move away from the midline of the body and turn their lower angle outward. The conditions for breathing in the supports on the apparatus are the same as when hanging.
The meaning of hangs and stops
Accepting various positions in hangs and supports, balancing the body in certain poses are associated with tonic contractions of the entire musculature. Tonic contractions under small static loads, which are typical for the exercises described, require less energy expenditure than phasic muscle contractions. Performing exercises in hanging and supporting positions, 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 functioning of the cardiovascular and respiratory systems, as well as on the activity of the balance organs (vestibular apparatus). Performing exercises in hanging and supported positions is associated with holding poses that require those involved to be able to well coordinate the work of many muscle groups. The muscle sensations that arise when performing exercises in hanging and supported positions, as well as the presence of tonic reflexes covering the entire musculature of the body, create favorable conditions for maintaining correct posture. It is also essential that when performing exercises in hanging and resting positions, children acquire the ability to assess the position of their body in space, distinguish the duration of static poses and the nature of muscle efforts. The role of muscle sense is extremely diverse. It is important in the implementation of a number of body functions, from maintaining the balance of the body to the emergence of ideas about time and space. The ability to perform hanging and supported exercises with good posture, easily and beautifully is important for preparing children for gymnastics.
To perform hanging and supported exercises, depending on the coordination complexity and the availability of appropriate equipment, frontal, group and flow methods of organizing students can be used.
Exercises in climbing and climbing contribute to the development of muscle strength (especially the muscles of the upper limbs and shoulder girdle), agility, coordination of movements, endurance and, in addition, have direct practical significance.
Exercises in hangs and supports help improve the ability to navigate in space in unusual body positions, develop dexterity, flexibility, strength of the arms, shoulder girdle and torso.
Types of hangs and supports
Climbing exercises- this is movement on a gymnastic apparatus in simple and mixed hangs and stops. For climbing, you can use a rope, a pole, a gymnastic wall and bench, wooden and rope ladders. Climbing exercises are classified as follows:
ü climbing in mixed hangs or supports;
ü climbing in simple hangs or supports;
ü climbing with stops (tying on a rope);
ü climbing with a load or a partner on the shoulders;
ü climbing.
Climbing is performed in vertical, horizontal and inclined directions.
Crawling exercises serve as a good tool for developing speed, agility, strength and endurance. Basic exercises:
ü crawling while standing with your legs bent apart;
ü crawling while standing on your knees;
ü crawling while standing on your knees with support on your forearms;
ü crawling on the side;
ü crawling on one's bellies;
ü crawling with a partner on your back or with a load.
Exercises on apparatus consist mainly of stops, hangs and various transitions from one position to another.
In support, the shoulders are above the grip points, for example: support, support on the forearms, support of the leg apart from the right or at the same level with the grip points, for example: support on the hands, support of the arms to the sides on the rings (cross).
In hangs, the shoulders are located below the grip points, for example: hang, bent hang, bent hang.
Both stops and hangs are divided into simple and mixed. In simple supports or hangs, the gymnast holds on to the apparatus only with his hands (less often only with his legs). When additional support is used by other parts of the body, hangs or supports are called mixed. These include, for example, hanging crouched, hanging lying, lying legs apart, standing emphasis.
Clean hanging exercises. With clean hangs, the entire load during exercise is carried out by the muscle groups of the upper limbs and body. In other words, the heaviness of the body is overcome by the work of limited muscle groups that are directly related to the movements of the chest. Clean hangs are used to strengthen and stretch the muscles of the arms and shoulder girdle, develop range of motion in the joints of the upper extremities, unload the spine and stretch it, and in some other cases, if there are no contraindications from the cardiovascular system. The use of clean hangs occurs to a greater extent with fairly good physical development. After the pure hanging exercise, it is necessary to use exercises to relax the working muscle groups or breathing exercises in order to reduce the overall physical load.
Mixed hangs and supports. Mixed hangs, unlike pure hangs, are carried out with the participation of muscle groups of the arms, legs and body, with the obligatory grip of the apparatus with the hands and support of the legs. With the help of exercises in mixed hangs, you can successfully strengthen the muscles of the arms, legs and body, develop movements in the joints of the limbs and spine, selectively increase physical activity on various muscle groups and successfully combine the rhythm of movements with breathing.
Supports, like hangs, can be divided into pure and mixed.
Clean stop- emphasis on the backs of chairs, beds, etc. - is used primarily for injuries of the lower extremities.
Mixed stops are often used. Unlike hangs, which strengthen the flexors, hangs develop extensor strength.
Exercises on gymnastic apparatus(on a gymnastics wall, bench, rings, etc.). They provide a predominantly isolated effect on individual segments of the musculoskeletal system, on the function of internal organs, vestibular function, etc. Exercises on gymnastic apparatus in the form of hangs, stops, pull-ups are characterized by high intensity of both local and general effects
I CLASS
First grade students master climbing on an inclined bench, on a gymnastic wall, doing pull-ups while lying on their stomach on a horizontal bench, climbing over a pile of mats and a gymnastic bench. Climbing and climbing are associated with overcoming obstacles and have practical significance. Climbing and climbing exercises are active motor actions, during which all parts of the motor system are involved in the work. In addition, it provides a general physical impact on a large number of muscle groups, which is important for developing strength, speed and agility, as well as developing courage and confidence in one’s actions. The presence of a wide variety of techniques in climbing on various gymnastic equipment (sloping gymnastic benches, gymnastic wall, ropes, poles), climbing over a gymnastic beam, horse, and a hill of mats make these exercises accessible to students of all age groups. In basic gymnastics classes in junior classes, climbing exercises are performed in mixed supports and hangs. Climbing in mixed supports and hangs is much easier than on hands alone, since when climbing in mixed hangs, the arms, legs and torso muscles take part in the work. Considering the difficulty of climbing exercises, it is necessary to carry them out, starting with simple techniques, such as climbing on inclined gymnastic benches, a gymnastic wall, inclined and horizontally suspended ropes, and then move on to learning techniques for climbing a vertical rope.
II CLASS
The comprehensive program for second grade students includes climbing on an inclined bench in a crouching position and a kneeling position (the benches are placed at an angle of 40°); lying on your stomach, pulling yourself up with your arms; along the gymnastic wall with simultaneous interception of the arms and rearrangement of the legs, climbing over the gymnastic beam at a height of 60 cm. From the 2nd grade, students begin to master hangings and supports: hanging exercises while standing and lying down; while hanging on a gymnastic wall, flexion and extension of the legs; hanging on bent arms; exercises in support while lying down and standing on your knees and support (on a pommel horse, balance beam, gymnastic bench); hanging pull-up while lying bent over, the same from the saddle with legs apart on a rope and hanging.
Climbing exercises in the second grade differ from those in the first in that the conditions for their implementation are more complicated. For example, climbing is carried out on benches installed at an angle of 40°. Climbing on a gymnastic bench, pulling yourself up while lying on your stomach, is also performed on inclined benches. Climbing the gymnastic wall is performed with simultaneous interception of the arms and rearrangement of the legs. Diagonal climbing is added, as well as sideways climbing with cross steps. The conditions for climbing are also becoming more difficult. In this class, students need to learn how to climb over a 60 cm high beam. Climbing over a beam can be taught in two ways:
1. Climbing with alternating legs(Fig. 117).
2. Climbing using hands and feet(Fig. 118).
From the second grade, students begin to master mixed hangings while standing and lying down. But before learning to hang, they need to be familiarized with grip methods. Hanging exercises are performed with a grip from above (Fig. 119,a), from below (Fig. 119 , b) and different grips (Fig. 119, V).
Grip methods can be studied frontally with the whole class using gymnastic sticks.
Standing hangs
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3. Hanging while standing bent over (Fig. 122). From a hanging position, bend at the hip joints to an angle of 90°, arms straight, keep your head straight.
4. Hanging while standing from behind (Fig. 123). From a hanging position, turn around in a circle, releasing one hand, and again grab the apparatus with it shoulder-width apart with an underhand grip.
5. Hanging crouched (Fig. 124). From hanging, standing on bent arms, straightening your arms, squat down and take the hanging crouching.
6. Hanging crouched from behind (Fig. 125). From a standing back hang, take a small step forward and squat without bending your arms.
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1. Hanging while lying down (Fig. 126). Performed from hanging on bent arms by alternately or simultaneously moving the legs forward. The angle of the body to the floor is less than 45°. The shoulders should be almost in a vertical plane under the crossbar (the bar of the parallel bars).
2. Hanging while lying bent over (Fig. 127). From a lying down hang, bend at the hip joints and take a bent over hang.
3. Hanging while lying down from behind (Fig. 128). From a hanging position, crouching from behind, moving your legs back, take a lying position from behind.
Visas (simple)
1. Hanging (Fig. 129). Arms, torso and legs form a straight line. In the hanging position, keep your body straight, the muscles of the shoulder girdle moderately tense, and your stomach tucked. First, the hanging position is studied on a gymnastic wall, where 10-15 people can perform the exercise simultaneously. Hanging can be done either with your back to the wall or facing it. When performing a hang with your back to the wall, you must ensure that students touch it with the back of their head, shoulder blades, buttocks, calf muscles and heels, and when performing a hang facing the wall - with their chest, stomach, thighs and toes.
2. Hanging on bent arms (Fig. 130). From hanging, standing on bent arms on the gymnastic wall on the first or second rail, lowering your legs, take a hang on bent arms. On apparatuses, hanging on bent arms can be taken from hanging while standing: slightly pushing off with your legs and bending your arms, hang on your bent arms and
hold this position briefly.
4. Hanging with your legs bent (Fig. 131). From a hanging position, push off with your legs, bend them at the knees and briefly fix this position.
Starting from the second grade, secondary school students must meet physical fitness standards in pull-ups. Boys perform hanging pull-ups on the bar, and girls perform hanging pull-ups while lying down. Since the adoption of standards is a kind of testing, it is necessary to adhere to certain requirements for performing these exercises.
Hanging exercises
1. Hanging with your back to the gymnastic wall - hanging with one leg bent - hanging - hanging with the other leg bent - hanging.
2. Hanging - hanging with legs bent - hanging.
3. Hanging legs apart - hanging.
III CLASS
In the third grade, students continue to improve in climbing on inclined benches at an angle of 45-50°, and especially in climbing while lying on their stomachs, pulling themselves up with their arms, and lying down in support. The Basic Climbing Exercise Students Must Master III class, this is climbing a rope while hanging on bent arms with the legs gripping the rope, as well as climbing over a log, a horse 90 cm high. In addition, the performance of exercises in simple and mixed hangs and stops in various combinations is improved.
Exercises in hangs and supports
1. Hanging - hanging with legs bent - hanging. Perform 5-6 times.
2. Hanging with bent arms - lowering into a hanging position in 6-8 seconds. Perform 2-3 times.
3. Hanging pull-ups (boys).
4. From a standing position, a jumping position on a horse, a log (hold for 2-3 s) - a dismount with a swing back. Repeat 5-6 times.
5. From a stop while standing on a horse, on a log with a jump, a stop - a stop with your legs apart - a stop and a dismount with a backward swing.
Requirements for the level of physical fitness of students III class in hanging pull-ups (boys): 5 times or more - high; 3-4 times - average; 1 time - low.
Requirements for the level of physical fitness of third grade students in lying down hanging pull-ups (girls): 16 times or more- high; 7-11 times- average; Zraza and less- low.
IV CLASS
In fourth grade, learning to rope climb in three steps begins, and the skills of climbing over obstacles continue to be improved. Students master new types of hangs and supports, such as hanging bent and bent over, hanging on bent legs and arms (hanging with a curtain on two), hanging at an angle, and continue to improve their physical fitness by doing pull-ups and hanging leg raises.
Overcoming obstacles
The goal of the training is to teach children the ability to use learned climbing techniques in more difficult conditions. To solve this problem, the height of the projectile increases, the technique of overcoming obstacles becomes more complicated, and obstacle courses are used. Combinations of exercises for overcoming an obstacle course should initially be simple and consist of 2-3 elements. For example, walk along the rail of a gymnastics bench, jump over another, climb over a log high 80-100 see one of the methods studied in III class. The next option could be this: walk 5 m on your toes, hands behind your head, run along the gymnastics bench, climb up the gymnastics wall to the fifth rail and walk with side steps to the left along the entire gymnastics wall, get off to the floor, run 5 m and jump into the hoop, walk 3 m and climb over the log.
You can prepare such an obstacle course. Near the outer spans of the gymnastic wall, two benches are placed across, and a log 1 m high is installed at a distance of 2 m from the ends of the benches; 3 m from the log, install stands for jumping and pull the rope at a height of 60 cm (Fig. 146).
Two students begin overcoming the obstacle course from the starting line 2 m from the middle spans of the gymnastic wall. At the teacher’s command, they run up to the wall, climb up to the top rail, one moves to the right, the other to the left to the outermost flights and, having gone down, walk along the bench, hands behind their heads, jump off and run up to the log, climb over it in any way, run and jump through the rope, running around the posts and log to the right and left, they return to their places. Obstacle courses can be very different depending on the objective of the lesson and the relevant conditions.
Hoops, medicine balls, clubs, and other implements can be widely used for obstacle courses.
Hangs and supports
Hanging bent(Fig. 147) is performed on the crossbar, parallel bars, and rings. The body is bent at the hip joints at approximately an angle of 50-70°, the back is rounded, the head is slightly tilted towards the chest, and the arms are straight. You can finish the exercise by going into a hanging position while standing from behind or, lowering your pelvis, into a hanging position while crouching.
Hanging at an angle(Fig. 148) is performed on a gymnastic wall, crossbar, rings, parallel bars. From a hang, raise your straight legs to a horizontal position. It can also be done as follows: from a hang, take a hang with your legs bent and then straighten your legs into a hang at an angle.
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Hanging bent over(Fig. 149) is performed on a gymnastic wall, crossbar, rings, parallel bars.
It is advisable to start teaching the bended hang on a gymnastic wall. From hanging standing from behind, bending towards the gymnastic wall with a push of the legs, go into hanging bending over. In the hanging position, the arms should be absolutely straight (not pulled up). The back of the head, back, legs and heels touch the wall, the head tilts slightly back (Fig. 150). Execute with help. Provide assistance while standing on the side, under the shoulder and legs.
Hanging on bent legs and arms(Fig. 151) is performed on the crossbar or r/v bars. From hanging while standing, push two legs, bending them, make a swing with two and take a hang on bent legs and arms (hanging with two). It can be done in another way: from a hanging standing from behind with a forward bend with two pushes, through a bent over hanging, hanging on bent legs and arms.
Hanging on one(Fig. 152): grip shoulder-width apart, one leg bent at the knee is placed on the crossbar, pole, the other is straight and slightly lowered, the body is slightly bent, the head is slightly tilted back. Belay while standing on the side, with one hand on the wrist, the other on the shin of the leg performing the lift. Performed from a hanging position from behind, a push with two, through a hanging bent from behind, swinging one leg.
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Hanging on one(Fig. 153) is performed similarly to hanging on one (veil), only the bent leg is not between the hands, but outside.
Hanging on bent legs(Fig. 154) is performed on the crossbar and parallel bars. Legs together, knees bent, body straight, slightly arched, head tilted back. Belay standing on the side, by the shins, so that the legs do not straighten at the knee joints. Perform the exercise from hanging on bent legs and arms (two curtain hangs), lowering your arms and straightening up. At first, the arms are lowered one by one, and then simultaneously. When moving from hanging on bent legs and arms to hanging on bent legs, belay the shins from above with one hand, and support the back with the other.
Emphasis on parallel bars(Fig. 155), crossbar, parallel bars (Fig. 156). The arms are straight, the torso and legs form an almost straight line, the head is straight. Start training by mastering the emphasis on uneven bars after repeating the emphasis on the balance beam and pommel horse (III grade).
1. From point-blank, standing transversely at the ends of the bars, jump into point-blank range.
2. The same in the middle.
3. From hanging while standing on the crossbar, on the uneven bars, with a push and push of two at point-blank range
On the gym wall
1. Face the wall, hang with bent arms, hold for 5-6 seconds. Pause 8-10 s and repeat again.
2. From hanging on the top rail, lower yourself down by alternately intercepting your arms.
3. From hanging with your back to the wall, raising your bent legs. Repeat 5-6 times.
4. The same, but holding your legs bent and extending them forward into a hanging angle and slowly lowering them into a hanging position.
On the gymnastics bench
1. Lying down, hands on a bench, flexion and extension of the Arms (boys - 8-10 times, girls - 5-6 times).
2. While lying behind, flexion and extension of the arms (boys - 5-6 times, girls - 3-4 times).
3. From a prone position, hands on a bench covered with a mat, push your legs into a crouched position and jump forward to the correct landing position.
Crossbar (low)
From a hanging standing jump to a point-blank position - lowering forward into a hanging crouching - with a push of the legs, swinging your legs under the bar into a hanging position bent - alternately releasing your arms, hanging on bent legs - lifting your torso forward, hanging on bent legs and arms (hanging with two curtains) - straightening your legs and lowering them back, hanging standing from behind - releasing your hands, stepping forward o. With.
Requirements for the level of physical fitness of IV grade students in hanging pull-ups (boys): 5 times or more- high, 3-4 times- average; 1 time- short,
Requirements for the level of physical fitness of IV grade students in lying down hanging pull-ups (girls): 18 times or more- high; 8-13 times- average, 4 times or less- low.
V CLASS
Starting from grade V, a differentiated approach to boys and girls is intensified when choosing equipment, exercises, and their dosage. Boys use crossbars and bars to perform hangs and stops, and girls use r/v bars. All V grade students continue to improve in rope climbing in three steps and exercises in mixed and simple hangs and supports. Boys on the crossbar master hanging bent and bending over, swinging their legs, resting their right (left) legs apart, from resting their right (left) legs apart, jumping one leg forward with a turn to the left (right). On the uneven bars - varieties of supports (rest on the forearms, hands) and Sedov (sit legs apart, sit on the thigh).
Girls on uneven bars master hanging on the right (left), hanging crouched and lying on the right (left), hanging with legs apart with the right (left), emphasis from behind.
Both boys and girls continue to work on improving physical fitness, using hanging pull-ups and straight leg raises (boys) and hanging pull-ups (girls).
Crossbar (low)
One of the difficult elements on the crossbar is the bent overhang (see Fig. 135, class IV).
Execution technique. From hanging, standing from behind, bent over, push your legs into a bent over hang, straightening at the hip joints, and bend over. The body is arched and is in a vertical position with its head down. Hands shoulder-width apart with an overhand grip, feet together, toes pointed. The head is tilted back.
I. Bars
V grade students are improving their performance of stops. The following exercises are recommended for this.
1. While pushing, sagging and lifting the body in the shoulder joints.
2. Movement in support. For example, take a stand at the ends of the poles with a jump and, alternately rearranging your hands, move forward. When you reach the other end of the poles, jump off. If the student cannot reach the end, then jump inside the bars.
3. Movement combined with turns.
Forearm support
Execution technique. The torso and legs form a straight line, the head is straight. The hand is slightly displaced outward, and the elbow inward. There is a 90° angle between the shoulder and forearm. This arrangement of the forearms allows you to avoid slipping of the elbows when performing exercises (Fig. 158). It is advisable to first study the emphasis lying down and lying behind on the forearms on the floor, then on the parallel bars teach the correct grip of the hands and the position of the forearms. After this, teach emphasis on the forearms.
Hand rest
Execution technique. When standing, the body is held straight without sagging in the shoulder joints. The hands, slightly bent at the elbow joints, grasp the poles, leaning on them mainly from the outside (Fig. 159). When performing a handstand, the width of the poles must be determined by the length of the forearm. True, it is not easy to stay on such poles at first, but in the process of training, the muscles of the shoulder girdle quickly become stronger and this width of the poles becomes familiar and convenient for learning and performing swings. To prevent pain on 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 lift and lower the body while holding hands by decreasing or increasing the angle between the shoulders and the poles. The normal position of the shoulders in relation to the poles is considered to be when the angle is about 45°.
Execution technique. From the squat, legs apart, swing one leg over to the squat on the thigh (Fig. 161) . The legs are located outside. One leg, bent at the knee, rests the entire lower surface of the thigh on the pole, and the other is laid back, toes 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 and the other to the side.
V/W hang
Students became familiar with hanging exercises back in the 2nd grade, where they mastered hanging on a gymnastic wall. The difference is that in the hanging position the body is not fixed, but free. To improve the hang, you can suggest the following exercises: with the help of a hang in the middle - a hang with your legs bent - a hang - a downward dismount. It should be noted that hanging is the main starting position for performing many exercises on parallel bars.
Hanging crouched on the floor
Execution technique.
Sequence of training: in class V, the hanging while lying on the floor can be taken from the hanging through the hanging while crouching. From the hanging lying down, take the hanging lying down, bent over, then hang with your legs bent and hang, jump down.
Hanging with one leg apart (on horseback)
Rear support
Execution technique. The rear support is most conveniently accepted from a hanging position while lying on the floor. By successive interceptions of the hands behind the lower body, move to a point-blank position from behind - a kind of sitting on the pole (Fig. 165).
Hanging lying on the floor
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Execution technique. While hanging while lying down, the body should be straight and slightly arched, the head slightly tilted back, arms straight, resting the back of the thighs on the lower back (Fig. 163).
Sequence of training: in class V, the hanging while lying on the floor can be taken from the hanging through the hanging while crouching. From a prone hang, take a prone hang bent over
First acquaintance with the horizontal bar
There are quite a lot of exercises on the horizontal bar. You need to start getting acquainted with this gymnastic apparatus by mastering hangs and stops.
Vis
The simplest exercise is considered to be hanging. Mastering the horizontal bar begins with this - at any age.
First you need to learn to hang, completely relaxing your whole body, straightening your arms at the elbows and “sagging” at the shoulders. A pulling sensation in the lower back and shoulders indicates that you are doing everything correctly. The purpose of the exercise is simple - to learn to relax. This hang is soothing and relaxing after a workout. We are often fussing and in a hurry, and such a hang - a kind of yoga “pose of the deceased” - both relaxes the muscles and helps to relax internally.
After this, you need to master the hang, which is the starting position in strength exercises performed from a hanging position. The arms are straightened at the elbows, the lower back is slightly tense, that is, in good shape. Don’t “sag” in your shoulders! You need to lift your body up without bending your arms. This rise is small, only 2-3 centimeters, but it will protect you from injury during strength exercises. To master it faster, you need to practice.
· Next comes various power hangs and hanging movements. I must immediately make a reservation: many people ignore exercises aimed at mastering the hang and emphasis, trying to move on to power movements as quickly as possible - pull-ups, power lifts and other exercises of this kind. This is mistake. Among the simplest exercises, there are also those that put a lot of stress on the body and muscles, so they can only be performed after serious preparation.
First, a few words about grip width during the hang. The grip can be narrow - when the palms touch or are located close to each other; medium - palms shoulder-width apart and wide - palms wider than shoulders. And now about how the hands should be positioned relative to each other. The grip can be direct (palms turned away from you), reverse (palms turned towards you) and different (one palm turned away from you, the other turned towards you).
· From a hang with a narrow straight grip, in small “steps”, spread your arms to the sides as far as possible into a hang with a wide grip, then bring them together. Repeat several times in a row. Don't "sag" in your shoulders.
· Go from hanging on two arms to hanging on one arm. It’s better to use a reverse grip, that is, you need to hang so that you can see not the back of your working hand, but its palm. Do not spin, trying to maintain balance with the strength of the muscles of the shoulder girdle. Don't "sag" in the shoulders.
· Hanging sideways on two arms. Movement while hanging sideways. The legs hang relaxed, do not bend at the knees and do not “step” through the air in time with the movement of the arms. You can move face forward (Fig. 1) or backwards. This hang is performed either with a deep grip, when the grip is carried out not only with the fingers, but also with the palm of the hand, or only with the fingers. You can move in two ways: “crossing” step and “stepping”. In the first case, each subsequent interception is carried out through the supporting hand, so to speak, overlapping. The left and right hand alternately appear in front. In the second case, one hand remains in front - from beginning to end - and the other is attracted to it during movement.
The same exercise can be performed by bending your elbows to a right angle. This is a very effective strength exercise. The rod of the horizontal bar touches the shoulder. You can move, as in the previous exercise, in two ways. Complication: the exercise can be performed by keeping your legs in the “angle” position. But this option is quite complicated. This exercise can be performed not only on the horizontal bar, but also on the monkey bars. The tempo can also be changed, although slow is preferable - forceful.
· While hanging, bend over with a medium straight grip, pull your head back and press it to the top of your shoulder blades (Fig. 2). Maintain the position without holding your breath for several seconds. Lower to a hanging position, repeat. The exercise can be performed dynamically, that is, without delay, several times in a row. Do not hurry. One repetition should take 4-5 seconds.
· While hanging, while exhaling, bring your knees to your chest. At the same time, pull your chin towards your knees. The exercise is great for stretching and at the same time unloading your back. Indispensable after working in the garden, on the plot, after a long walk, after a hard day, while traveling by bicycle. You need to repeat this exercise several times in a row until the muscles get tired.
Emphasis
The next position is the emphasis. This exercise is more difficult than hanging. You need to hold on to the rod of the horizontal bar firmly, with a deep grip. Arms are straightened at the elbows, do not “sink” at the shoulders, trying to raise your head above your shoulders. In order for a strength exercise with a push-up to bring the maximum effect, you need to learn, while in a push-up position, not to touch the rod with any parts of the body other than the hands.
It is better to master the emphasis on a low horizontal bar. The rod should be strengthened at shoulder level. You need to go to point-blank range by pushing your legs from a half-squat: push - emphasis. Emphasis - arms are straightened. Down again and again with a push - point blank. Gradually increase the number of repetitions.
· Support with your arms bent. The workload here is high. It is necessary not only to keep the body supported, but also to maintain balance. You need to reach this position by slowly lowering yourself from the stop. Don't forget about breathing evenly.
After these two exercises are well mastered, you can combine them - push up to point-blank range, slowly lower yourself to point-blank range, bending your arms, hold in this position for 2-3 seconds and go into a standing position. Repeat.
· The next exercise is a half-up, when the elbow of one hand looks up and the elbow of the other hand looks down (as when performing a muscle-up). This is a complex static strength exercise. Designed to strengthen ligaments and improve balance. From this position, you need to learn to go into emphasis with your arms straight, and also to move from emphasis to a half-up position.
· And finally, emphasis on one hand. While in the semi-support position, carefully lower the other (non-support) hand down, turning it palm outward, and hold this position for several seconds. Do not hold your breath. Change hand. Once this exercise is mastered, it can be improved. From a half-rest position, rise slightly upward and change your supporting hand. This is not a push-up, but a change of hand positions in a half-up position ra.
Gymnastic terminology, in particular the terms of gymnastic exercises, has certain requirements that must be observed.
Terms differ from the words of generally accepted vocabulary in the precision and specialized nature of their meaning. Words, becoming terms, acquire the necessary unambiguity.
A term in gymnastics is a short, conventional name for any motor action or concept. At the same time, terms not only denote a particular concept or action, but also clarify it, separating it from related ones.
All gymnastic terms are divided into two groups: general and specific terms.
General terms are used to denote general concepts (element, connection, combination) and to define individual groups of exercises (combat exercises, applied exercises). These terms are used to summarize elements of one group with a single structure when developing training programs, methodological recommendations, etc.
Specific terms define the semantic features of specific exercises and are divided into basic (main) and auxiliary (additional) terms.
Basic terms reflect the structural characteristics of the actions being defined, belonging to one or another group of exercises (rise, decline, revolution, turn, dismount, etc.).
Auxiliary (additional) terms clarify the main ones and indicate: the method of performing the exercise (with extension, force, arc); direction of movement (right, left, forward, backward, etc.); conditions of support (on the forearms, on the head and hands, on the knees, in a handstand, etc.).
The name of the exercises usually consists of main and additional terms. First place is given to the main term, which clarifies the semantic attribute of the movement, then auxiliary terms, which specify the movement and the sequence of actions during its execution.
Terms of general developmental exercises
Starting points (I.P.) - racks (the term “racks” also has meaning as a term for acrobatic exercises) or other positions from which exercises are performed.
Racks : the main stance (o.s. - stand with your feet together, arms down) corresponds to the combat stance (Fig. 1, a); stand with legs apart (Fig. 1, b); stand with your right (left) legs apart (Fig. 1, c); wide stance (legs spread wider than shoulders); wide leg stance apart right (left); narrow stand; cross stand (Fig. 1, d); kneeling stand; stand on the right (left) knee (Fig. 1, e); closed stance (feet closed); right (left) stand at ease (step right (left) into a stand with legs apart, hands behind the back).
Incline - a term for bending the body. There are: forward tilt (Fig. 2, a); bending tilt (Fig. 2, b); half-slope (Fig. 2, c); forward-downward tilt (Fig. 2, d); tilt back; tilting back while touching (Fig. 2, e); tilt in a wide stance (Fig. 2, f); tilt with grip (Fig. 2, g); tilt to the right (left); tilt towards the right (left) leg.
Equilibrium - a stable position of the student on one leg. Equilibria are distinguished: on the right (left) (Fig. 3, a); balance with a tilt (Fig. 3, b (dashed line)); lateral equilibrium (Fig. 3, c); posterior balance (with a backward bend) (Fig. 3, d); frontal balance (Fig. 3, d); balance with grip (Fig. 3, f); balance with twine (Fig. 3, g); balance “cross”, etc.
Seds - sitting position on the floor or on an apparatus. There are: sed (Fig. 4, a); sitting legs apart (Fig. 4, b); sed angle (Fig. 4, c); sit with legs apart; sitting bent over (Fig. 4, d); seat with grip (Fig. 4, d); sitting on the heels or on the right (left) heel (Fig. 4, f); gray hair on thigh; sitting with legs bent; sed in a group; sitting with legs bent back, etc.
Squat - position of the student on bent legs. They are distinguished: squat (Fig. 5, a); half squat (Fig. 5, b); round squat (Fig. 5, c); inclined half squat (Fig. 5, d); half squat with an incline (“swimmer’s start”) (Fig. 5, e); squat on the right (left) (Fig. 5, f), etc.
Lunge - movement (or position with extension and bending of the supporting leg). There are: right (left) lunge (Fig. 6, a); inclined lunge (Fig. 6, b); lunge to the right with a tilt (Fig. 6, c); deep lunge (Fig. 6, d); opposite lunge (indicate the leg and the direction of the lunge - left lunge to the right, Fig. 6, d); back lunge.
Stops - positions in which the shoulders are above the support points. There are: crouching emphasis (Fig. 7, a); emphasis on the right knee (Fig. 7, b); the emphasis on the right knee is of the same name (the hand of the same name on the supporting leg is raised) and opposite; emphasis while standing bent over (Fig. 7, c); lying position; emphasis lying on the forearms (Fig. 7, d); support lying behind (Fig. 7, d), etc.
Movements of arms and legs . There are movements that are simultaneous, alternating and sequential, as well as movements of the same name (the right hand begins to move to the right), opposite movements (the beginning of movement in the opposite direction), parallel (with both hands), symmetrical and asymmetrical. They are performed in the main and intermediate planes with straight and bent arms. In the second case, the term “bend” is added to the term.
For example, bend your arms back (Fig. 8, a), bend your arms to the sides (Fig. 8, b). The same term is added when bending the legs. For example, bend the right one (Fig. 8, c), bend the right one forward (Fig. 8, d), bend the right one back (Fig. 8, e), bend the right one to the side (Fig. 8, f).
Hand positions : hands on the waist, to the shoulders, behind the head, in front of the chest, crossed (indicate which hand is on top). The direction of movement of the arms and legs is determined in relation to the body, regardless of its position in space. Hand movements: up, to the side (right or left), to the sides, back, forward - to the sides, to the side - downwards, etc.
Leg positions - right (left) forward (to the side, back) on the toe; right (left) forward (to the side, back) - downwards; right (left) forward (to the side, back); right (left) forward (to the side, back) - up; bend the right (left) forward (to the side, back).
Circle - movement of the arms, legs, torso, head in a circle, as well as legs (legs) above the projectile.
When naming exercises with objects, the main feature is the position of the object (its direction) and the path it takes. For example, stick up or stick forward vertically. Basic positions with a gymnastic stick: stick down (Fig. 9, a); a stick on the chest (Fig. 9, b); stick forward and upward (Fig. 9, c); stick on the head; stick behind the head; stick on the shoulder blades, etc.
Asymmetrical positions with a stick are usually called as follows: stick to shoulder (Fig. 9, d); stick to the shoulder or head to the right (Fig. 9, e); behind the head to the right, etc.; if the stick and hand do not form a straight line, then they call it this way: right to the side, stick up (Fig. 9, e). Other methods of holding a stick are indicated additionally. For example: a stick to the shoulder or chest with the right end up (Fig. 9, g).
Exercises in hangs and supports
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International Olympic Committee
"aibolit" read with pictures Chukovsky