Hanging with bent arms on a gymnastics wall. Visas (simple)

Chapter 9

Methods of teaching exercises in 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.

In grade 1, students master climbing gymnastic wall, bench, different types climbing, scrambling and climbing, and from the 2nd grade they begin to master hangings and stops.

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. It is also important that when performing exercises in hanging and supporting 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.

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.

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 studying techniques for climbing a vertical rope.

Climbing the gymnastic wall performed up and down, in the same and opposite ways, as well as left and right in addition steps.

Sequence of training:

1. Free climbing up and down.

2. Climb upward, stepping on each rail alternately with two feet.

3. Imitation of movements of arms and legs on the floor for climbing in the same way.

4. Climbing up and down the wall in the same way.

5. Imitation of hand movements on the climbing floor in different ways.

6. Climbing up and down the wall in different ways to a certain height.

7. Climb left and right. The exercise is performed with side steps with alternate rearrangement towards the same leg and arm.

Climbing over a gymnastic beam 60 high cm can be performed in two ways (Fig. 15):

Climbing by alternating legs;

Climbing using hands and feet.

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Visa. Hanging exercises are performed with an overhand grip (a), from below (b) and with a different grip (c) (Fig. 16).

There are hangs: hanging standing on bent arms (a), hanging standing (b), hanging standing from behind (c), hanging crouched (d) (Fig. 17), hanging crouched from behind (e), hanging lying down (f), bent over (g), hanging from behind (h) (Fig. 18).

Starting from grade 2, students must meet standards for physical fitness in pull-ups. Boys do hanging pull-ups on the bar, and girls do hanging ones while lying down.

Exercises in mixed and simple supports (on a gymnastic bench, balance beam, pommel horse):

1. The squat position on a gymnastic bench can be performed transversely and longitudinally. The crouching position can be performed on a horse, goat, or log.

2. Standing on your knees or standing on one knee, the other leg back.

3. The prone position can be performed on the floor, gymnastic bench, or beam.

4. The back support is performed from the back support with your back to the gymnastics bench.

5. Side-lying emphasis is performed on the floor, gymnastic bench, balance beam, pommel horse.

6. Standing position with hands supporting the gymnastic apparatus.

9.1. Applied exercises

Rope climbing on bent arms with cross leg grip . Sequence of training:

1. Hanging on bent arms (5-6 seconds).

2. Raise your bent legs on the gymnastic wall (5-6 times).

3. From hanging on bent arms on the gymnastic wall, slowly straightening your arms, come to the hang in 6-8 seconds. Repeat 2-3 times.

4. From hanging while sitting with your legs apart on the rope, go to hanging while lying down and alternately intercepting your hands to hang while standing. Repeat 2-3 times.

5. Sitting on a gymnastic bench, grab your legs gymnastic stick, simulating a rope grab.

6. Sitting on a chair, grab the hanging rope with your hands above your head, grab it with your legs and try to straighten up, fixing this position, return to the position.

7. The same, but straightening your legs and simultaneously bending your arms, perform a hang on bent arms.

8. From hanging, standing on bent arms, grab the rope with your feet and, straightening your legs, grab it with your hands higher. After this, return to IP.

9. Rope climbing to a height of 1.5-2 m.

Rope climbing in three steps. Sequence of training:

1. Repeat the introductory exercises for learning to climb on bent arms with gripping the rope with your feet.

2. Repeat rope climbing while hanging with your arms bent and grabbing the rope with your legs.

3. On the floor, frontally imitate the basic body positions in climbing in three steps:

O.S., hands up (IP for climbing in three steps);

Squat, arms up - first appointment;

From a squat, arms up, stand up and bend your arms - second appointment;

From o.s. with bent arms - arms alternately up (third technique, interception).

4. The same movements, but on the gymnastic wall.

5. While hanging on a rope with straight arms, grab the rope with your feet and knees. Perform 2-3 times.

6. While hanging on a rope, grasping it with your legs, straightening your legs, pull yourself up as high as possible. Repeat 5-6 times.

7. Climbing in three stages on a rope.

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 is increased 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 beam 80-100 cm high using one of the methods studied earlier. Obstacle courses can be very different depending on the objectives of the lesson and the relevant conditions. Hoops can be used for obstacle courses, medicine balls and other projectiles.

9.2. Approximate combinations and ligaments for improving the performance of exercises in hangs and supports

On the crossbar or uneven bars:

1. From a hanging position, quickly bend and straighten your arms (6-8 times).

2. From a hanging position, squatting with a push of the legs, hanging in a bent position (hold for 2-3 seconds) (3-4 times).

3. From an emphasis, lowering forward into a hanging crouch.

4. From emphasis, lowering into a hanging angle with and without help (boys).

5. Hanging crouched, pushing with two, swinging with one leg, bending one leg, hanging on one (curtain), followed by returning to the standing position.

6. The same, but swing with two in a hanging position bent legs ah and hands (hanging with a curtain on two).

On the gymnastics wall:

1. Face the wall, hang with bent arms, hold for 5-6 seconds.

2. From hanging on the top rail, lower yourself down by alternately intercepting your arms.

3. From hanging with your back to the wall, raise your bent legs 5-6 times.

4. The same, but holding your legs bent and extending them forward into a hanging angle and slowly lowering your legs into a hanging position.

On the gymnastics bench:

1. Lying down, hands on the 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.

Starting from the 5th grade, 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 bars of different heights (r/v).

9.3. Exercises on the horizontal bar

Vis. On a high bar, this position is the starting position for starting all exercises. The correct hanging position of the body is especially important for gaining a sufficient amplitude of the swing and subsequent swings. In the hanging position, the student’s body should be as straight as possible. This is achieved by sagging in the sternoclavicular and shoulder joints, as well as relaxation of the muscles in the lumbar region. Correct position lower limbs is ensured by tension in the corresponding muscle groups, which is maintained during swinging. Bending or sagging in a hanging position is unacceptable. IN correct position While hanging, the head is held straight and between the hands.

Swinging while hanging - a series of swings back and forth, following one after another. When swinging correctly, the following poses should alternate:

At the extreme point of the backswing, a straight or slightly bent position;

IN vertical position– straight (as if hanging) position of the body;

At the extreme point of the forward swing - a slightly bent position (the student should see the toes of his feet).

The initial elements in training on the horizontal bar are:

Raising straight legs from hanging to a corner;

Hanging, bent and arched;

Lifting upside down;

Support on the hands, swings in support with the left (right) leg and turns 180 o;

Turn back in support and forward from support on horseback;

Kip-up.

Kip-up. Simulation exercises for kip-ups:

From i.p. lying on your back with a gymnastic stick in your hands in front, raise your legs straight and bring it to the gymnastic stick. Do an extension with your legs up to your hips while sitting;

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from i.p. hanging while standing on the gymnastics wall, feet on the second rail, hands at hip height, bending and quickly straightening the body without bending the arms.

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Kip-up technique. Passing the vertical position after the backswing, vigorously straighten into hip joints and at the same time move your hands back behind your head. Without lingering in the bending position, quickly bend at the hip joints and shoulders and bring the middle of your shins to the bar. As the backswing begins, continue flexing the shoulders and begin extension at the hip joints. As a result of these actions, the body will rotate to the stop position (Fig. 19).

From swinging bends and pull-ups to standing upside down . In a hanging position, raise your legs forward in a hanging angle, vigorously lowering your legs downwards and bending as much as possible (repeat 2-3 times, gradually increasing the amplitude of swinging); with the legs moving forward and upward, pull yourself up as high as possible, sending your legs to the bar until you are in a bent over position (on your stomach). Bending and straightening your arms, go point blank.

Sequence of training:

Hanging pull-up;

Swinging curves;

The same with bending the arms, simultaneously with swinging the legs forward and upward, to a hanging position on bent arms;

Lifting with a coup on a low crossbar;

From swinging bends, pull-ups, lifting upside-down with help.

From a hanging swing, a backward swing dismount . They start learning how to jump back with a swing after mastering the technique of swinging while hanging on the bar.

Sequence of training:

Hanging swing;

At the end of the backswing, vigorous bending without lowering the arms;

Dismount backwards with help and belay.

Help It turns out to be pressure (on the forward swing) under the back and (on the back swing) under the chest. After releasing your hands, you must accompany the student, moving with him in the direction of the dismount, and be ready to support him from falling.

9.4. Exercises on parallel bars

The main exercises performed on the uneven bars are as follows: swinging in support, swinging in support on the hands, dismounts, lifting with a forward (backward) swing, somersault from a squat with legs apart.

Swinging at point-blank range. The phases of the back swing - vertical position - forward swing alternate in the same way as when swinging on the bar.

Sequence of training:

Having demonstrated the correct swing, invite students to perform this exercise and pay attention to the most common mistakes;

Imitate (holding students behind ankle joints) correct poses to swing forward and backward;

Again, invite everyone to do the exercise on their own.

Swinging in support on your hands. The postures on the backswing and the forward swing are basically the same as when swinging in general.

Sequence of training. Just like when swinging at stop, with the help of a trainer, outline the postures on the swing forward and backward. It is necessary to require students to perform an emphasis on their hands, bending forward with a swing, through a position similar to the shoulder blade stand in acrobatics.

From a squat with your legs apart, somersault forward into a squat with your legs apart. Execution technique. Grasp your hands forward close to your hips, then, bending and raising your pelvis, spread your elbows wide to the sides, place your shoulders closer to your hands, tilt your head forward and, without letting go of your hands, begin a somersault. Having balanced the body in the support position, bending over and joining your legs, grab your arms forward and complete a somersault into a sitting position with your legs apart.

Education:

From resting your legs apart on the floor, roll forward into a sitting position with your legs apart;

On the uneven bars, the forward swing is bent over.

Bars: from swinging at emphasis, bending and straightening the arms (Fig. 20).

The exercise is performed both on the forward swing and on the backward swing. The last option is more difficult. From the final position on the backswing, simultaneously with the beginning of the forward swing, slightly move your shoulders forward and bend your arms. By the time you pass the vertical, bend slightly at the hip joints. With the legs moving forward and upward, straighten your arms.

Sequence of training:

Swinging at emphasis (until the legs are above the poles);

Bending and extension of the arms in support (at least 4-6 repetitions);

Swinging in support on bent arms (provide assistance by supporting the back and chest);

Swinging in support (in the middle of the bars), swing your legs back and gently lower them internal parties stop on the poles (take an emphasis while lying on the poles), bend your arms, bring your legs together and straighten your arms forward with a swing (with help);

Bending and extension of arms (with help and safety net).

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help apply pressure from below under the thigh at the moment of extension of the arms. For insurance support under the hip and back (especially tall and overweight people).

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from swinging in support on the hands with a forward swing (Fig. 21).

On the forward swing, slightly lower your body (“sag”) and bend slightly at the hip joints. As your feet pass the line of the poles, vigorously straighten up, pushing your shoulders off the poles, and, pushing your shoulders forward, come to a point-blank range.

The main points when learning to lift with a forward swing are as follows:

The forward swing must be sufficient for lifting;

Starting the lift early (when the legs have not yet reached the line of the poles) leads to the body moving forward, rather than forward and upward in the direction of the lift, which is a mistake.

Sequence of training:

Swinging in support on hands;

Lift forward with a swing and sit your legs apart;

Lifting with a forward swing (with help and insurance).

Help press the exit point blank. When falling forward, support under the chest (falling forward occurs in the case when the student, when providing very strong assistance, does not “feel” himself in support and therefore, when swinging back, bends his arms, which leads to a fall).

M ahal forward dismount sideways (Fig. 22). As soon as the legs pass the vertical on the forward swing, transfer the center of gravity of the body to the right (left) hand, send the legs forward and upward towards the dismount, push off energetically with the left (right) hand and turn sideways; leaning on your right (left) hand, bend over and jump off with your back to the bars.

Sequence of training:

Swinging in support at the ends of the bars, facing outward;

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the same, with a side dismount (on low bars);

The same, but in the middle of the bars;

Swing forward and dismount sideways (with belay).

Insurance: standing on the side of the supporting hand, be ready to support if you fall.

Learning parallel bars exercises requires a solid mastery of swinging technique, as well as good development arm muscle strength and shoulder girdle. Premature attempts to complete the exercise as a whole, especially by weakly physically trained students, can lead to very serious injuries.

Exercises on parallel bars of different heights

Swinging curves. From hanging on the top pole, raise your legs forward, bending at the hip joints. Then, with a throwing movement of the legs down and back, straighten completely at the hip joints, elastically bending in the lower back, at the same time move your shoulders forward, maintaining the sag on straight arms. This entire cycle of movements is repeated the required number of times, at a certain pace without delay.

Sequence of training:

1. Hanging at an angle and hanging while standing (bent over) on the gymnastic wall.

2. Hanging at an angle and hanging with your legs lying behind on a low bar.

3. Swinging bends while hanging on the top pole.

From a hanging position, squatting on the bottom pole, lifting point-blank onto the top pole. From a hanging position, crouching, vigorously straighten your legs, pulling back and forth and keeping your legs completely sagging, sharply press forward and down on the upper pole with straight arms and, pushing off with your legs, go to point-blank range.

Sequence of training:

From hanging, crouching, hanging while standing, bent over on the gymnastics wall;

From a hanging position, bent over on a gymnastic wall with straight arms, pulling to the wall (half-bent) with the help of;

Jumping point-blank onto the lower pole with the help of;

From a hanging position, squatting on the bottom pole, lifting point-blank onto the top pole.

Insurance and assistance. The teacher stands under the upper pole to the right of the student, supports and helps: with his left hand under the pelvis, with his right hand under the thigh in front.

Lifting upside down on the bottom pole . From hanging, standing on bent arms, take one leg back. Then swing it forward and up and push the other leg, without straightening your arms, connect your legs, energetically directing them up and back, turn the pole and lower top part thighs on top of the pole. Tightening the muscles of the front surface of your legs and straightening your arms, vigorously straighten up at the hip joints and back (without lowering your legs), stand up, raise your head, and bend over.

Sequence of training:

1. From the emphasis on the lower pole, lower the body forward. Then, unbending and straightening your arms, emphasis.

2. With a swing of one and a push of the other, hang bent over on the lower pole with your feet resting on the upper pole, and then with a swing of one and a push of the other, lift yourself up with a flip at point-blank range (with help).

3. With a swing of one and a push of the other, lifting with a coup.

Insurance and assistance. The teacher stands on the left front: with his left hand behind his legs, with his right hand under his back, and when going into point-blank range, with his left hand under his shoulder, with his right hand under his legs.

Balance standing on the lower pole with a grip on the upper pole and dismounting bending from the support crouching on one leg on the lower pole swinging the other back. From balance, tilt your torso forward and take hold of the lower pole with your hand, take the emphasis by crouching on one, the other forward. Swing with your free leg and push off vigorously supporting leg transfer your body weight to your supporting hand, connect your legs and bend over. At the beginning of the downward movement, grab the lower pole from the upper pole and move your other hand to the side (Fig. 23).

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Sequence of training:

1. With a swing of one, a push of the other, a handstand on the floor with help.

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2. Standing sideways against a gymnastics wall, grab the wall with one hand, swing one leg and push the other leg into an assisted handstand.

3. Performing dismounts from bars of different heights.

Insurance and assistance: standing on the side at the landing site, support with one hand under the shoulder of the supporting arm, with the other under the stomach.

(bars of different heights)

1. From hanging, standing facing the top pole, rise by turning over with one swing, pushing the other point-blank on the bottom pole.

2. Swing with the left hand, intercepting the left hand over the top pole and turn to the right, swinging the left hand into the sit on the left thigh outside, with the right arm to the side.

3. With a right rear grip at an angle.

4. Bending your right leg, stand and balance on it.

5. With your right hand grip on the lower pole, crouching down, left leg forward and dismount, bending over, swinging your left back and pushing with your right.

Combination for test lesson

(parallel bars)

1. From swinging in support on your hands, rise with a forward swing into a squat with your legs apart.

2. Move inward to the angle (hold).

3. Swing back to sit with your legs apart.

4. Somersault forward into a sitting position with legs apart.

5. Interception from behind, swing inside and swing back.

6. Dismount with a forward swing (angle) to the right (left).

Questions:

1. What methods of organizing exercisers are used when performing hanging and supported exercises?

2. What types of grips are available when performing hanging and supported exercises?

3. What types of hangs are there?

4. What techniques are there for rope climbing?

5. What is a stop?

6. What is vis?

7. How is insurance carried out when lifting by inverting on the crossbar?

8. What is the difference between an emphasis and an emphasis on the hands?

9. How are mixed hangs and supports different from simple ones?

10. What position is the student in when performing a bend overhang?

Sequence of training.

1. Repeat the position of the emphasis on the horse, log.

2. Lying sideways on the floor and on a gymnastic bench.

3. Climbing completely over the horse in width (height

90 cm).

Insurance and assistance: standing on the side, on the side opposite to the movement of the legs, with both hands on the shoulder.

Combinations and linkages to improve the performance of exercises in simple and mixed hangs and supports

Mixed hang exercises

1. Hang crouched - push with two hangs lying down - push with two hangs crouched.

2. Hanging while standing with your back to the gymnastics wall, grip with bent arms at head level; straightening your arms, hanging while standing with a bent body - return to i. P.

3. From a hanging position, bend your back against the gymnastics wall, straightening up at the hip joints and moving your arms back, push off with them and stand in o. With.

4. Lying hanging pull-up.

Exercises in mixed supports

1. Support lying down, hands on the bench - support lying sideways.

2. Sitting from behind on the floor with your back to the gymnastic bench

- emphasis lying behind - emphasis lying sideways - return to i. P.

3. Lying support, hands on a bench covered with a mat, two pushes, standing on your knees on the bench, two pushes, crouching on the bench and jumping forward.

Exercises in hangs and supports

1. Hanging - hanging with legs bent - hanging. Execute 5-6 times.

2. Hanging on bent arms - lowering into a hanging position 6-8 s. Perform 2-3 times.

3. Hanging pull-ups (boys).

4. From a standing position with a jump, emphasis on a horse, a log (hold 2-3 s)

- swing back and dismount. Repeat 5-6 times.

5. Standing on a horse, jumping on a log stop-stop legs apart - emphasis and dismount with a backward swing.

Requirements for the level of physical fitness of third grade students 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; Even less - low.

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 increase physical training due to pull-ups and hanging leg raises.

Rope climbing in three steps

Execution technique. The first technique is from hanging while standing, bending your legs, pull your knees to your chest and grab the rope by lifting your legs crosswise and with your knees (Fig. 144, a, b); second technique - straightening your legs, pull yourself up on your arms (Fig. 144, c); the third technique is to grab your hands as high as possible (Fig. 144, d). Climbing in three steps is based on the ability to climb a rope with bent arms and grip the rope with your feet (III class).

Sequence of training.

1. Repeat the introductory exercises for learning to climb on bent arms with gripping the rope with your feet(III grade).

2. Repeat rope climbing while hanging with your arms bent and grabbing the rope with your legs.

3. On the floor, frontally imitate the basic body positions in climbing in three steps:

O. s, hands up (I. p. for climbing in three steps);

Squat, arms up - first technique;

From a squat, arms up, stand up and bend your arms - second technique;

From about. With. with bent arms - arms up one at a time (third technique, interception).

4. The same movements, but on a gymnastic wall:

- standing facing the gymnastic wall, grab the bar higher with straight hands (i.p. for climbing in three steps);

- push with both legs, hanging, crouching on the second (third) rail,

First appointment;

- straightening your legs, bend your arms - second technique;

- perform a higher interception - the third technique. Start lowering with an interception:

- interception with hands in a hanging position while standing on bent arms;

- straightening your arms, bend your legs and take a squat position;

- lower your feet to the floor and accept and. P.

5. While hanging on a rope with straight arms, grab the rope with your legs and knees. Execute 2-3 times.

6. While hanging on a rope, grabbing it with your legs, straightening your legs, pull yourself up as high as possible. Repeat 5-6 times.

7. Climbing in three stages on a rope.

Typical mistakes: 1) improper grip with legs; 2) when

performing the second technique, the legs slide down; 3) when performing the second technique, the body is not pulled up high enough; 4) when performing the third technique, the hand interception is not performed high enough; 5) the techniques when lowering down are not followed.

Climbing over a 1 m high log

Execution technique. IN In general, it is similar to the technique of climbing over a log 90 cm high (III class). However, from the stop, the swing should be made not point-blank outside, but immediately to the point-up position with one leg apart (mounted support). Legs should be straight. After this, leaning on one hand, swing the other leg to make a dismount, turning left or right, sideways to the log (Fig. 145).

Sequence of training.

1. Repeat, emphasis on the log.

2. While lying on the floor, transfer the weight of the body from one hand to the other.

3. The same thing in emphasis on a log, horse.

4. Standing in front of a gymnastic bench, perform swing

with one leg and stand in a stance with one leg apart, and with the other leg in front of you, stand with your back to the bench.

5. Holding the gymnastic stick in front at the bottom, swing one leg forward, swing the other leg and move the stick behind your back.

Typical mistakes: 1) the swing is performed without transferring the weight of the body to the supporting hand; 2) the swing is performed with bent legs.

Insurance and assistance: when swinging, stand on the opposite side of the leg performing the swing, hold your hand with both hands above the elbow.

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 beam 80-100 cm high using one of the methods studied in grade III. The next option could be this: walk 5 m on your toes, hands behind your head, run along a gymnastic bench, climb up

gymnastic wall to the fifth rail and walk with side steps to the left along the entire gymnastic wall, get off the floor, run 5 m and jump into the hoop, walk 3 m and climb over the beam.

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; Jumping stands are installed 3 m from the log and the rope is pulled 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

The bent over hang (Fig. 147) is performed on the crossbar, uneven 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.

Bent over hang (Fig. 149) is performed on a gymnastic wall, crossbar, rings, parallel bars. To

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) performed on pe-

crossbar or uneven 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 down, 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.

Hanging on one outside (Fig. 153) is performed similarly to hanging on one (with a curtain), 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, behind

shins so that the legs do not straighten at the knee joints. Perform the exercise from hanging on bent legs and arms (hanging with two curtains), lowering your arms and straightening up. At first, the arms are lowered one by one, and then simultaneously. When transitioning 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.

Support 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. Same thing in the middle.

3. From hanging while standing to

Combinations and ligaments for improving the performance of exercises in hangs and supports

On the crossbar or uneven bars

1. From a hanging position, rapid flexion and extension of the arms. Repeat

2. From hanging, squatting with a push of the legs, hanging in a bent position (hold 2-3 s). Repeat 3-4 times.

3. From emphasis, lowering forward into a hanging crouch.

4. From emphasis, lowering to hanging at an angle with and without help (boys).

5. Hanging crouched - with a push of two, swing over one, bending the leg, into a hanging on one (veil), followed by a return to the i. P.

6. The same, but swing with two hanging on bent legs and arms (hanging with a curtain on two).

On the gym wall

1. Face the wall, hang on bent arms, hold 5-6 s. Pause 8-10 s and repeat again.

2. From hanging on the top rail, alternately grab your hands and lower down.

3. From hanging with your back to the wall, raising bent legs. Repeat

4. The same, but holding bent legs 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 the bench, flexion and extension of the Arms (boys - 8-10 times, girls - 5-6 times).

2. Lying in the back position, flexion and extension of the arms (boys - 5-6 times, girls - 3-4 times).

3. From a lying position, hands on a bench covered with a mat, push

feet point-blank crouching and jumping forward to the correct landing position.

Combination of hanging and supporting exercises for a control lesson

Crossbar (low)

From hanging while standing with a jump to point-blank range - lowering forward into hanging while crouching

- with a push of the legs, swing the legs under the crossbar in a hanging position - alternately releasing the arms, hanging on bent legs - raising the torso forward, hanging on bent legs and arms (hanging with two curtains) - unbending the legs and lowering them back, hanging standing from behind

- releasing his hands, stepping forward o. With.

Requirements for the level of physical fitness of fourth grade students in hanging pull-ups (boys): 5 times and more - high, 3-4 times - average; 1 time - low,

Requirements for the level of physical fitness of fourth grade students in lying down hanging pull-ups (girls): 18 times or more

High; 8-13 times - average, 4 times or less - low.

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 visas and stops. Boys on the crossbar master hanging in a bent over bend, 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 rests (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 pull-ups

and hanging straight leg raises (boys) and hanging pull-ups while lying down (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 hanging bent over, straightening at the hip joints, hanging bent 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.

Sequence of training.

1. From the standing back hang, repeat the bent over hang.

2. From hanging, standing from behind, bent over on the gymnastic wall, pushing your legs into a hanging bend (IV class).

3. From hanging standing from behind with a push of two to hanging bent over the bar and hanging bent over, lowering your legs back, hanging standing from behind

And step forward in o. With.

Typical mistakes: 1) excessive body deflection; 2) bending the arms while performing the bent over hang; 3) the head is tilted forward.

Insurance and assistance: standing on the side, support your legs with one hand, and hold your wrist with the other.

Support of one leg apart (rest on top) and dismount with a jump of the other with a turn of 90°

Execution technique. From the stop, swing one leg over and take the stop with your legs apart (Fig. 157, frames 1-2). The body is straightened, arms straight, head straight, legs spread wide apart: one leg forward, the other back at the same angle to the floor. Depending on which leg is in front, the support has the corresponding name. For example, the support of the leg apart from the right, if the right leg is in front. To perform a jump dismount with a turn of 90°, you must first grab one hand, the same as the turn, in an underhand grip. , around which the rotation is performed, do not lower or bend (Fig. 157, frames 2-3).

Sequence of training.

1. On a beam, repeat overcoming obstacles in the indicated way (IV class).

2. From emphasis on a low crossbar, swing to emphasis with legs apart

outside the right (left) - by intercepting one hand, placing the leg apart with the right (left) - by jumping over the other dismount with a turn of 90°. 3. From the stop with a swing of one leg, the support of the right (left) leg apart - with a swing of the left (right) the dismount with a turn of 90°.

Typical mistakes: 1) in the first half, when you swing forward from the stop, bend your legs; 2) with the legs apart, the legs are slightly apart, the torso is bent, the head is lowered; 3) when performing a dismount, the leg around which the turn is performed is lowered; The swing is made with a bent leg, and the supporting arm is bent.

Insurance and assistance: similar to insurance and assistance with

overcoming a log 1 m high (IV class).
	Combination for test lesson
	From hanging standing from behind with a push with two legs
	hanging bent over	1.0 points.
	Hanging bent over	2.0 points.
	Hanging bent over and swinging legs bent
	lowering into a hanging crouch	0.5 points.
	Hanging while standing and jumping point-blank	0.5 points.
	Swing the right leg into point-blank range apart	3.0 points.
	Left jump dismount with a turn
		3.0 points.

Requirements for the level of physical fitness of class V boys in hanging pull-ups on the bar: 6 times or more - high, 4-5 times - average, 1 time - low.

V grade students are improving their performance of stops. For this it is recommended the following exercises.

1. While pushing, the body sags and rises in the shoulder joints.

2. Movement at close range. For example, at the ends of the poles, take a stand 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 position of the forearms allows

avoid slipping of the elbows when performing exercises (Fig. 158). It is advisable to first study the emphasis while lying down and lying behind on the forearms on the floor, then teach on the uneven bars correct grip hands and the position of the forearms. After this, teach emphasis on the forearms.

Hand rest

Execution technique. IN When supported, the body is held straight without sagging in the shoulder joints. Hands slightly bent elbow joints, grasp the poles, leaning on them mainly from the outside (Fig. 159). When focusing on

In your hands, the width of the poles must be determined by the length of your shoulders. True, to stay on such poles at first

It’s not easy, 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. Normal

The position of the shoulders in relation to the poles is considered to be when the angle is about 45°.

Sitting legs apart
Execution technique. From an emphasis swing forward
spread your legs and place them on the poles with your hind legs
surfaces of the thighs.	Arms straight, resting
from behind, the body is straightened, the head is straight (Fig.
160). Exercise	is	original
final position for lifting
and racks in subsequent classes.

Sed on the thigh

Execution technique. From the squat, legs apart, swing one leg over to the squat on the hip (Fig. 161). Legs

located outside. One		bent in
knee, rests on the entire lower		surface
thighs on the pole, and the other one is laid back, toes pointing
pulled. The shin of the bent leg is parallel to the
back straight leg, torso and head
keep straight. Support on the poles can be done with both hands
or with one hand, the other to the side.

1. At the ends of the jump poles there is emphasis
and movement to the middle of the bars	3.0 points.
2. Swing your legs forward, sit your legs apart	2.0 points.
3. Move the right seat onto the right thigh,
holding with your right hand, left to the side	2.0 points.
4. Grip the left leg in front of the right leg and push
right hand dismount with a turn to the right in a circle,
land left side to the bars	3.0 points.

Bars r/v

V/W hang

Students became familiar with hanging exercises in the second 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 vis is

the main starting position for performing many exercises on parallel bars.

Hanging crouched on the floor

Execution technique. This is a position of students on the uneven bars, in which the student hangs on the uneven bars and rests with the toes of her bent legs on the uneven bars (Fig.

Sequence of training: from hanging, bending your legs, take a hanging crouching - hanging with your legs bent - hanging and jumping down.

Insurance and assistance: standing on the side, support your back with one hand and your legs with the other.

	Hanging lying on the floor
	execution. IN
should be straight and slightly curved,
the catch is slightly tilted back, arms straight, support
back surface hips on the lower part (Fig. 163).
Sequence of training: in V grade vis
Lying on the bed can be taken			hanging through
crouching From	hang while lying down	hanging lying down

bending over, then hanging with your legs bent and hanging, jumping down.

Hanging with one leg apart (on horseback)

Execution technique. Hanging while lying legs apart can be done different ways, nose

sequences

training

expedient

rests the back of the thigh on the lower part, the other is located below the poles (Fig. 164).

Rear support

Execution technique. The back support is most conveniently accepted from a lying position. n By successive interceptions of the hands behind the left hand, move to a point-blank position - a kind of sitting on the pole from behind (Fig. 165).

	Combination for test lesson
	From hanging to w/w hanging with legs bent	1.0 points.
	Hanging crouched on the floor	1.0 points.
	Leg push hanging lying legs apart right	2.5 points.
	Left hand swing while lying on the floor	2.0 points.
	Intercepting hands from behind	1.5 points.
	Swing forward dismount with a turn to the left	2.0 points.

Requirements for the level of physical fitness of girls of class V in lying down hanging pull-ups: 19 times or more - high; 10-14 times - average; 4 times or less - low.

Low crossbar

Boys of the VI grade improve the execution of swings, master: back support; dismount with a swing backwards from an emphasis; with a swoop of one, a push of the other, lifting with a coup. Continue to increase the level of physical fitness through pull-ups on the bar and straight leg raises on the gymnastic wall.

Rear support

Execution technique. From the stop, swing one leg to the stop apart (mounted support) with the right (left) and swing the other to take the stop from behind (Fig. 166). The arms are straight in the back position, the torso and legs form an almost straight line, the head is straight. First repeat the emphasis while lying on the floor from behind. The same, but hands on a gymnastics bench, support from behind on a horse, balance beam.

From the stop, dismount with a swing backwards

Execution technique. IN slowly bend at the hip joints, without pausing, quickly bend up and back from the crossbar. Push off with your hands and spread them to the sides, bend over. At the beginning of training, it is advisable to dismount - perform it while standing.

Belay standing from the side, by the wrist and under the thigh.

Lifting by a coup with a swing of one, a push of the other

Execution technique. From hanging, standing on bent arms, energetically swing one leg up and back (over the bar) and push the other, bend at the hip joints, pull yourself up, move your straight legs over the bar. Then, leaning on it with your hips and arms, straighten your arms, move your head back, straighten up and take a support position (Fig. 167).

Sequence of training.

1. From hanging on a gymnastic wall, raising straight legs higher(2-3 times).

2. From hanging while standing with your back to the gymnastic wall with a push of one

And with another swing, raise your legs higher; lowering your feet, return to

And. p. Repeat 3-4 times.

3. From hanging while standing on bent arms, swing one, push the other, lift with the help of and independently at point-blank range and dismount with a backward swing.

Typical mistakes: 1) at the beginning of the exercise in i. n. the pelvis is first moved back, the legs are not under the crossbar, which causes disturbances in the coordination of movements when swinging forward and makes it difficult to lift; 2) the leg swing is performed not up and back, but forward and up with extension of the arms and premature tilt of the head back; 3) head abduction

state budgetary professional educational institution

Rostov region

"Zernograd Pedagogical College"

ROUTING

lesson physical culture,

conducted on October 30, 2015 in 4 “A” class

MBOU Secondary School of Public Inspectorate of Public Inspectorate of Zernograd

student of GBPOU RO "ZernPK"

Izosova Anastasia Alexandrovna

Teacher: O.A. Antipkina

Methodist: Zh.A. Tymoshenko

_____________________

(signature)

Zernograd

Class: 4 "A"

Lesson topic: "Gymnastics.Hanging on the gymnastic wall».

The purpose of the lesson: create conditions for students to develop an idea of hanging on a gymnastic wall.

Learning Objectives:

Aimed at achieving personal results:

1. Mastering the rules of a healthy and safe lifestyle;

2.Development of achievement motivation and readiness to overcome difficulties based on constructive coping strategies and the ability to mobilize one’s personal and physical stress resistance resources.

Aimed at achieving meta-subject results:

1. The ability to plan, regulate, control and evaluate your actions;

2.Implementation mutual control;

3. Formation of the ability to work in a team, negotiate the distribution of functions and roles in joint activities

Aimed at achieving substantive results:

1.Prevention of posture;

2. Mastering the methods of motor activity;

3. Improving students’ technique for performing hangs on a gymnastic wall

Teacher's equipment:sports uniform, whistle, basketballs, chips, explanatory and illustrative material.

Inventory for students: sports uniform.

Lesson steps	Teacher activities	Student activities	Universal learning activities
I.Organizational stage	Welcomes students: "Hello! My name is Anastasia Alexandrovna. And today I will give you a physical education lesson.” Creates an emotional mood for learning new material. Checks students' readiness for the lesson. Voices the topic and purpose of the lesson. Reminds you of safety precautions and breathing techniques in physical education lessons.	Listen to the teacher's information. Enter into a dialogue and remember TB while doing the warm-up	Personal: The student’s internal position is at the level of a positive attitude towards the physical education lesson.
II.Knowledge updating stage	Gives the command: “Be equal! Attention! Gives the command: “To the right!” Gives the command “March!” Gives the command “Put your hands on your belt, march on your toes!” Gives the command “Put your hands behind your head, walk on your heels, march!” Gives the command: “March at normal pace!” Gives the command: “Put your hands on your belt, march with side steps on your right side!” “March on the left side!” “March as usual!” "Restoring breathing." “The guide is in place - the rest are in place left, left 1-2-3.” Stop! One-two! Left!" Gives the command: “Stand in two lines!” Gives the command: “Open your arms outstretched!” Conducts outdoor switchgear on site (see Appendix No. 1).	The teachers listen attentively. Perform walking with a task. Running with a task. Perform outdoor switchgear in a circle.	Regulatory: control in the form of comparison of the method of action and its result with a given standard. Personal: students’ establishment of a connection between the purpose of learning activity and its motive.
III. Learning new material.	Conducts a conversation about hanging on the gymnastic wall. (see Appendix No. 2). Explains safety precautions when hanging on a gymnastics wall. (see Appendix No. 3). Explains the technique of hanging on a gymnastic wall. ( see Appendix No. 4) Shows the technique of performing hangs on a gymnastic wall. Monitors the execution of hangs by students. Micrototal.	Enter into dialogue with the teacher. Students become familiar with safety precautions by listening. Observe the technique cross-country running. Watch the teacher carefully. Perform hangs	Cognitive: become familiar with cross-country running techniques and strictly follow it. Regulatory: identification and awareness by students of what has already been learned and what still needs to be learned; predict the result of mastering the studied material.
IV. Primary comprehension and consolidation	Conducts the outdoor game “Hunters and Ducks.” Plays a sedentary game "Disguise in the columns." (see Appendix No. 5). Creates an emotional mood and provides motivation to perform. Micrototal.	Take an active part in games.	Regulatory: accept and retain the learning task while participating in the game.
V.Lesson summary. Reflection	Gives the command: “Class stand in one line!” Be equal! Attention! Summarizes the lesson. Summarizes the knowledge acquired by students in the lesson: 1.What did we do in class today? 2.What exercise technique did we repeat today? 3. What is vis? 4. The main condition for safe exercise when performing hanging exercises?	Students enter into dialogue with the teacher and summarize the lesson.	Personal: They understand the importance of knowledge for a person and predict the level of achievement in the lesson.

Applications

Appendix No. 1.

A set of general developmental exercises without subject

1. Head tilts.

I. p. – feet shoulder-width apart, hands on the belt. 1 – head tilt forward; 2 – head tilt back, 3 – head tilt to the right, 4 – head tilt to the left.

2. Circular rotations heads.

I. p. – feet shoulder-width apart, hands on the belt. 14 - circular movements head to the right; 5 - 8 – in the other direction.

3. Circular rotations in the shoulder joints.

I. p. – feet shoulder-width apart, hands to shoulders. 1 – 4 – forward rotation; 5 – 8 – the same back.

4. Hand jerks with a turn to the side.

I. p. – feet shoulder-width apart, hands in front of the chest. 1 – 2 – jerks with arms in front of the chest; 3 – 4 – jerks with arms turning to the right.

5. Bend forward.

I.p. - legs apart, arms to the sides. 1-tilt towards the left leg, left hand behind the belt, right - behind the head; 2 - I.p.; 3 - tilt to the right, right hand behind the belt, left hand behind the head.

6. Tilts.

I. p. – feet shoulder-width apart, hands on the belt. 1 - tilt the body forward, 2 - tilt back, 3 - tilt to the right, 4 - tilt to the left.

7. Lunges forward.

I. p. - main stand. 1 - lunge right foot forward; 2-3 springy movements; 3- jump change of legs.

8. Squats. I. p. - hands on the belt, legs together. Girls 10 times, boys 15 times.

9. Jumping with clap.

I. p. - feet shoulder-width apart, hands on the belt; 1-3 - three jumps in place; 4 - jump, bending your legs forward and clapping your palms on your knee.

10. Exercises to restore breathing.

Appendix No. 2

Conversation “Hanging on the gymnastic wall.”

Vis- This is a body position in which the shoulders are below the grip points.

Grab- way of holding the projectile: from above, from below, wide, narrow.

Types of hangs: hanging, hanging on bent arms - during which students hold on to the apparatus only with their hands and mixed hangings: standing hanging, lying down hanging, crouching hanging, where the rest of the outfit can be supported by other parts of the body.

With the help of hanging exercises, problems of not only general physical, but also applied nature are solved. The skills of performing exercises in simple and mixed forests are used in tourism during walks and outdoor games. Exercises using weights or developing strength and strength endurance, especially the muscles and ligaments of the arms and shoulder girdle, abdominals, backs. They have a positive effect on the spine and the muscular corset that surrounds it. Many exercises end with braces and landings, so safety precautions should always be observed when training.

Appendix No. 3

“Safety precautions when hanging on a gymnastic wall”:

The main condition for safe exercise when performing hanging exercises is the reliability of your grip.

Students should constantly pay attention to this.

For belay, a trampoline, mats, a belay belt, gloves, and palm pads are used.

The student must:

Listen carefully and clearly follow the teacher’s instructions;

When moving, look ahead, maintain sufficient intervals and distances, and avoid collisions;

Students are not allowed to:

Leave the location of the lesson without the permission of the teacher;

Push, trip and move;

Climb onto basketball trusses, hang on hoops;

Chew chewing gum;

Interfere and distract when explaining a task and performing exercises;

Perform exercises with wet palms;

Abruptly change the direction of your movement.

Appendix No. 4

"Technique for performing hanging on the gymnastics wall":

Demonstration of hanging on a gymnastic wall. Demonstration of swinging and pulling techniques on a gymnastic wall from a hanging position.

Hanging with your back to the gymnastics wall.

You need to approach the wall bars, stand on the second bottom rail, make a grip with your hands, turn your back to the wall, take a hanging position. Be careful when performing the exercise. Raising your legs while hanging at a right angle. While hanging, raise your legs to a right angle. Hold for 3 seconds.

Hanging pull-up.

Perform pull-ups at the wall bars. Initial position, hanging with an overhand grip. The student pulls himself up until his chin passes the bar, without rest pauses, rocking, and hypotension of the legs at the knees. The body is straight, legs are closed. The legs stand on the 2 lower rails. Holding the body depends on holding for 15 seconds.

Hanging pull-up at a 45 degree angle.

Divide the class into 4 groups.

Need to go to wall bars, stand on the second bottom rail at an angle of 45 degrees. Make a grip with your hands, legs together.

Performing hanging pull-ups. Quantity 10 times.

Starting position, hanging with an overhand grip. Be careful when performing the exercise.

Appendix No. 5

Description of the outdoor game “Hunters and Ducks”

One of the teams - “ducks” - stands in the middle of a large, pre-defined circle, the other - “hunters” - stands outside the circle. Hunters are trying to get volleyball in ducks Ducks touched by the ball are out of the game. The roles change when the hunters kill all the ducks. The team that knocks out the ducks in the least amount of time wins.

Directions for the game . 1) Ducks can only run in a circle, and hunters can only hit ducks from their place; 2) Players should pay attention to the fact that it is beneficial for hunters to throw the ball to each other and hit the ducks with it only when they are close to the player with the ball; 3) you can calculate the winnings not by time, but by the number of hits with the ball on the ducks, and a pass does not count as a hit.

Sedentary game "Disguise in columns"

The class is built in a circle and during the game they walk in a circle or scatter.

At the teacher’s arbitrary signal “Hock!”, “Path!”, “Humps!”, the players form a circle with their hands raised (shock); put their hands on the shoulders of those walking in front (path); squat (bumps).

The abdominal corner exercise is one of the most effective static tools for pumping up the abdominal muscles. Unlike dynamic loads, which promote muscle growth and the appearance of relief, static exercises allow you to increase strength muscle fiber and develop endurance.

Therefore, the “corner” abdominal exercise is less suitable for beginners. Moreover, in order to achieve fit figure, it is better to spend more time during training dynamic exercises, and leave the static ones for “finishing off” the trained muscles at the very end. There are different variations of this exercise for different levels of training of the athlete. Next, we will look at the features of each of them, study the technique of execution, and also find out the effect on specific muscles when choosing a certain type of “corner”. The most popular types of this exercise are as follows:

Corner on the floor;
Corner on the wall bars;
Corner on the horizontal bar.

"Corner" on the floor

The abdominal corner exercise on the floor is performed by lifting and holding the body on the hands in a fixed position. Recommended time: 30 seconds, 3-4 sets. It is no coincidence that we chose this type of exercise first, since We recommend that all beginners begin their progress in the corner with it.

Execution technique

Starting position – sitting on the buttocks, legs straight with toes extended. The back is also straight. The arms are parallel to the body, and the hands rest on the floor.
Now you need to use your hands on the floor and lift your shoulders to lift your buttocks off the floor. Important! When the body is lifted off the floor, the pelvis moves slightly back.
Now, with the help of the muscles of the lower abs, the outstretched legs are lifted off the floor and held in weight for the maximum amount of time. And it’s not for nothing that our exercise has a geometric name - corner. So, as we know, the angle can be different. To start, you can keep your legs parallel to the floor. Over time, you can progress in the exercise by raising your legs higher and higher. The arms can be in three different positions: straight, slightly bent at the elbows, and resting completely on the elbows.

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 carried out 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.

Climbing on inclined benches

Execution technique. Climbing in class I is carried out on inclined benches at an angle of 30° in a crouching and kneeling position with the same name (movement of the left leg is combined with movement of the left hand or right leg and right hand) and opposite (movement of the left leg is combined with movement of the right hand and vice versa ) ways (Fig. 115).

Sequence of training.

Perform squatting and kneeling positions on the floor.

The same, but on gymnastic benches placed parallel to each other. Students of 5-8 people line up at each bench facing it at an equal distance from each other. On command, teachers sit astride it, grab the edges of the bench with their hands and, leaning on their hands, place their legs alternately on the bench, taking the position of a crouching support and a kneeling position (repeat each position 2-3 times). The exercises are performed frontally by the whole class.

Climbing on horizontal benches while crouching in the same manner. Students line up in a column, one at a time, to the narrow side of each of the 4-5 benches. By order-

According to the teacher, the students standing first in the columns rest their hands on the edges of the bench and begin to move. As soon as the first students move 1-2 m forward, the second students begin climbing and so on in a continuous manner. The student who has completed the exercise stands behind his column.

The same in different ways.

The same as exercises 3, 4, but standing on your knees.

The same as exercises 3, 4, 5, but on benches placed at an angle of 30°. To perform these exercises, it is necessary to attach hooks to the benches for hanging them from the gymnastics wall.

Typical mistakes: improper coordination of movements of arms and legs.

After mastering bench climbing in a crouched position and a standing position, you can begin doing pull-ups while lying on your stomach on a horizontal bench, which is a lead-in exercise for pull-ups from hanging and hanging positions. The exercise begins from a position lying on your stomach at one end of the bench, with your head towards its opposite end. With your hands, grab the edges of the bench further and, bending your arms, pull your torso towards your hands, then grab your hands forward and pull your torso up again. Thus, reach the end of the bench and finish the exercise. Perform in a continuous manner on 4-6 benches.

Climbing the gymnastic wall

Execution technique. On the gymnastic wall, as well as on the gymnastic benches, climbing up and down is performed in the same way (Fig. 116, A) and different names (Fig. 116, b) ways, as well as left and right with side steps. When climbing, look at the place where you intercept your hands.

Sequence of training.

Free climbing up and down.

Climb up, stepping on each rail alternately with both feet.

Imitation of arm and leg movements on the climbing floor using the same method.

Climbing up and down the wall in the same way.

Imitation of hand movements on the climbing floor in different ways.

Climbing up and down a wall in different ways to a certain height.

7. Climb left and right. The exercise is performed in extended steps with alternating rearrangements towards the same leg and arm. First, they move standing on the bottom rail along 2-3 flights, then along the entire length of the wall. After this, climbing is performed at a higher altitude (up to the 5-6th rail).

Climbing over gymnastic bench and a pile of swear words

Execution technique. The main task is to teach students how to climb over vertical obstacles (gymnastic bench, mat slide). The class is divided into 4-5 columns. The exercise is performed in each column in turn, with two students on each bench.

Sequence of training.

Standing sideways to the gymnastic bench, rest your hands on its edges, alternately place your legs on the bench, point-blank, kneeling, and, alternately moving your legs to the other side of the bench, complete the exercise.

The same, but crouching through the emphasis.

The same thing, but step over first with one foot, then with the other.

Climbing in any way over two benches standing parallel on the floor at a distance of 30-50 cm.

Climbing in any way over a gymnastic bench fixed at an angle of 30°.

Climbing in any way over a pile of mats.