Hanging and resting on the gymnastic wall. Features of exercises in hangs and supports and their practical application
MEANING OF TERMINOLOGY
Special terminology is used in many fields of knowledge, in various production and motor activities in order to briefly designate objects, phenomena, concepts, processes.
In physical education, in particular in gymnastics, which has an endless variety of exercises used, terminology plays a very important role. It facilitates communication between teachers and students during classes, helps
simplify the description gymnastic exercises when publishing literature on gymnastics. Gymnastics terminology is widely used in classes not only in gymnastics.
Terminology acquires the greatest importance in the process of teaching gymnastic exercises. Short words-terms have a significant impact on the formation of motor skills. They help to better tune in to perform exercises, make educational process more compact and targeted, which is confirmed by research.
Gymnastic terminology is a system of special names (terms) used to briefly designate gymnastic exercises, general concepts, names of apparatus, equipment, as well as rules for the formation and use of terms, conventional (established) abbreviations and forms of recording exercises.
Terminology, as a section of vocabulary, is closely related to the content of this science, its theory and practice.
In gymnastics, a term is usually understood as a short conventional name for any motor action or concept.
As in other areas, gymnastic terminology was improved in parallel with the development of physical education, and in particular gymnastics, since everything new that arises in practical activity and in science is inevitably reflected in the language, enriching it.
REQUIREMENTS FOR TERMINOLOGY
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 (entry, tilt, lunge, bridge, decline, hang, emphasis, etc.). At the same time, terms not only denote this or that concept or action, but also clarify it, separating it from related ones.
There are certain requirements for the terms:
1. Availability. Terminology should be built on the basis of the vocabulary of the native language and words borrowed from other languages, as well as from international word terms and fully comply with the laws of word formation and the grammar of the language of a given people. In this case, the terminology will be accessible, and therefore vital and sustainable. Violation of the norms of the native language leads to the fact that the terminology becomes incomprehensible.
2. Accuracy. The term should give a clear idea of the essence of the action (exercise) or concept being defined. The accuracy of the term is of great importance for creating the correct understanding of the exercise, which contributes to faster
mastering it.
3. Brevity. Brief terms are most appropriate, convenient
nye for pronunciation. The rules of abbreviations also serve this purpose,
making it easier to name and record exercises.
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4.3. RULES OF GYMNASTIC TERMINOLOGY
4.3.1. Ways of education terms
The most common way of forming terms is to give a new terminological meaning to existing words (reinterpretation). Such terms in gymnastics include, for example, bridge, entrance, transition, exit.
Often terms are formed by compounding words, for example: uneven-high (uneven bars), far-high (jumps).
The roots of individual words are used as terms, for example: hang, emphasis, swing, sit.
Terms denoting static positions are formed taking into account the conditions of support, for example: support (Fig. 1, a), support on the forearms (Fig. 1, b), emphasis on the hands (Fig. 1, V); stand on the shoulder blades (Fig. 1, G), headstand (Fig. 1, d), handstand (Fig. 1, e)- and the position of the body (the relative position of its links), for example: hanging, hanging at an angle (Fig. 2, A), hanging bent over (Fig. 2, b), hanging bent over (Fig. 2, V).
The terms for swing exercises are formed taking into account the characteristics of a particular motor action, for example: lifting with a swing forward from a support on the forearms (Fig. 3, A), kip lift (Fig. 3, b), lifting with two or one (Fig. 3, V).
The terms jumps and dismounts in artistic gymnastics are defined depending on the position of the body in the flight phase, for example: jump with legs bent, legs apart in rhythmic gymnastics- on the position of the body and legs: closed, open, step, jump, flip, lunge, tamping, ring, etc.
4.3.2. Rules application of terms
Gymnastic terminology should be used taking into account the qualifications of those involved. So, when conducting industrial gymnastics, morning hygienic gymnastics and other forms health-improving gymnastics use only basic ORU terms, supplementing them with words of colloquial literary language.
For beginners sports types In gymnastics, it is necessary to master the terminology at the same time as studying the exercises.
For trained gymnasts and acrobats, teachers, and coaches, terminology becomes a kind of special language.
It is advisable to divide all terms into the following groups:
1. General terms - to define individual groups of exercises, general concepts, etc. For example: drill exercises, floor exercises, etc.
2. Basic (specific) terms that allow you to accurately determine the semantic features of the exercise. For example: rise, fall, revolution, turn, hang, emphasis, dismount, bend, lunge, etc.
3. Additional terms that clarify the basic ones and indicate the direction of movement, method of execution, conditions of support, etc. For example: kip, arc, flip. The name of an exercise, as a rule, consists of a main term that expresses its essence, and an additional term that specifies the movements and their sequence. If necessary, explanatory words are used to emphasize the nature of the execution (for example, make a hand movement sharply, relaxed, softly).
4.3.3.
Abbreviation rules (omission
separate designations]
In gymnastics, for the sake of brevity, it is customary not to indicate a number of generally accepted positions, movements or their details. For example, the words are omitted:
“in front”, “forward” - when indicating the direction of movement, if it is performed in the shortest, only possible way (for example, in arcs forward): when the gymnast is with the front side of the body towards the support (for example, a horizontal hang without the word “front”);
indication of the position of the arms, legs, socks, palms, if it corresponds to the established style;
“torso” - when bending;
“leg” - when jumping, moving the leg in the outdoor switchgear, placing it on the toe;
“raise”, “lower” - when moving with arms or legs;
“longitudinally”, “across” - in the usual positions most characteristic of a particular projectile;
“overhand grip”, as the most common, “swing inside” (or position inside);
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“dismount” or “jump”, if this is obvious from the name of the projectile;
“bending over” if the execution technique predetermines this position. For example, on uneven bars: lifting with a forward swing - dismounting with a backward swing;
“palms in” - in the position of the hand down, forward, back, up;
“palms down” - with the arm positioned to the sides or to the left (right);
"Arms forward" if the arms are raised or lowered in a forward motion.
The starting position is indicated only at the beginning of the exercise.
The path of the limbs and body is indicated only in cases where the movement is not performed by the shortest or usual route.
TERMS OF GENERAL DEVELOPMENTAL AND FLOOR EXERCISES
Original position (i.p.)-stand* or other positions from which the exercises are performed.
Racks: the main stand (o.s.) corresponds to the front stand (Fig. 4, A). There are: legs apart (Fig. 4, b), legs apart wide, narrow, legs apart right (Fig. 4, c), crossed (Fig. 4, d), on the right (or left) knee (Fig. 4, d), as well as closed, in which the feet are closed, the right (left) is free.
When performing toe stands, the word “on toes” is added. The transition from kneeling positions (as well as from sitting, lying, etc.) to standing positions is designated by the term “stand up.”
Seds- sitting position on the floor or on an apparatus. They are distinguished: sed (Fig. 5, A), sitting legs apart (Fig. 5, b), sitting at an angle (Fig. 5, V), the same legs apart, squat bent (Fig. 5, d), squat with grip (Fig. 5, d), sitting on the heels or on the right heel (Fig. 5, e), on the thigh, etc.
Squat- position of the student on bent legs (Fig. 6, A), half squat (Fig. 6, b), round squat, half squat (Fig. 6, b) V), half squat with an inclination (Fig. 6, G) and as an option “swimmer’s start” (Fig. 6, d), half squat, squat on the right or left (Fig. 6, e) and etc
Vypad- movement (or position) with extension and flexion supporting leg(Fig. 7, a), inclined lunge (Fig. 7, b), lunge to the right with a tilt (Fig. 7, V), deep lunge (Fig. 7, G), opposite lunge (indicate the leg and direction of the lunge). For example, a left lunge to the right (Fig. 7, d).
Stops-positions in which the shoulders are higher than the support points. They distinguish: crouching emphasis (Fig. 8, A), emphasis on the right knee (Fig. 8, b), the same with the same name (the hand of the same name on the supporting leg is raised) and opposite; emphasis while standing bent over (Fig. 8, V), emphasis lying on the forearms (Fig. 8, G), support lying behind (Fig. 8, d) and etc.
*The term “stand” has another meaning. See below. 32
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Hand movements and feet. 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 basic and pro-
interstitial planes with straight and bent arms. In the second case, the word “bend” is added to the term. For example, bend your arms back (Fig. 9, A), bend your arms to the sides (Fig. 9, b). The same term is added when bending the legs. For example, bend the right one (Fig. 9, V), bend the right one forward (Fig. 9, d), bend the right one back (Fig. 9, d d), bend the right one to the side, the same, but the knee to the side (Fig. 9, e).
Initial positions of the hands: hands on the belt, to the shoulders, behind the head, in front of the chest, crossed (indicate which one is on top), behind the back, etc.
The direction of movement of the arms and legs is determined in relation to the body, regardless of its position in space." Figure 10 shows the movements of the arms: A- right down, b- right side-down, V- right to the side, c, h- hands to the side, G- right up-out, g, f- arms up and out, d- right up, d, f- hands up, and- left up and out, h- left to the side, h, i- hands to the left, To- left side-down, l- left down, a, l- hands down.
In Fig. Figure 11 shows the positions of the legs (in the lateral plane): A- forward on your toes, b- forward-downwards, V- forward, G- forward-upward, d- back on the toe, V- back-down, and- back.
The directions of movements are shown in Fig. 12. In the facial plane: A- downwards, b- up, V- inside, g, d- out. In the lateral plane: A- forward, b- downwards, V- up, G- forward d, f- back. In the horizontal plane: A- inside, b- out, b - forward, G- back, d- forward, e- back.
Circle- movement of the arms, legs, torso, head in a circle, as well as legs (legs) above the projectile.
Incline- a term for bending the body. There are: tilt (Fig. 13, A), tilt bending (Fig. 13, b), half tilt (Fig. 13, V), forward-downward tilt (Fig. 13, d), backward touching tilt (Fig. 13, d) d), tilt in a wide stance (Fig. 13, e), tilt with grip (Fig. 13, and).
Equilibrium- a stable position of the student on one leg. Equilibria are distinguished: on the right (Fig. 14, A), tilt balance (Fig. 14, b), lateral (Fig. 14, V), rear (tilted back, Fig. 14, G), frontal (Fig. 14, d), e capture (Fig. 14, e), twine (Fig. 14, and).
When naming exercises with objects, the main feature is the position of the object (its direction) and the path it takes.
Basic provisions e gymnastic stick: stick down (Fig. 15, o), stick on the chest (ria. 15, b), stick forward and upward (Fig. 15, V), a stick on the head, behind the head, on the shoulder blades, etc.
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Asymmetrical positions with a stick are usually called: stick to shoulder (Fig. 15, d), stick to shoulder or head to the right (Fig. 15, d), 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. 15, e). Other methods of holding a stick are indicated additionally. On the-
example, a stick on the chest or to the shoulder with the right end up (Fig. 15, and).
Basic terms for jump rope exercises:
Jump- slight bouncing in place or with advancement; double jump- two springy bounces: the first is main, the second is additional (smaller in amplitude).
Jump with a loop (Fig. 16, a), jump from right to left (Fig. 16,6), (Fig. 16, b) jump with double rotation (double rotation of the rope with one jump), jump changing legs (Fig. 16 , c), jumps with the transfer of the rope, etc.
TERMS OF EXERCISES ON EQUIPMENTS
Grip is a way of holding a projectile. There are: grip from above, from below, different, reverse, cross, wide, narrow, closed, deep. The first one is omitted according to the rule of abbreviations.
Vis- the position of the student on the apparatus, in which the shoulders are below the grip points. There are: simple hangs, in which one part of the body holds on to the apparatus (most often with the hands), and mixed hangs, in which additional support is used by another part of the body (leg, legs, etc.).
Simple hangs: hang (Fig. 17, A), hanging on bent arms, hanging bent (Fig. 17, b), hanging bent (Fig. 17, b), etc.
Mixed hangs: crouched hang (Fig. 18, A), hanging standing bent (Fig. 18, b), hanging lying down (Fig. 18, V), hanging standing (Fig. 18, G). Other polo-
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The details are being specified. For example, hanging on bent legs (Fig. 18, 5).
Emphasis- the position of the student in which his shoulders are higher than the support points (see Fig. 1). There are simple and mixed stops. The supports are simple: support, support on the forearms, on the hands (see Fig. 1, a B C), emphasis on arms bent (Fig. 19, A), emphasis
rear (Fig. 19, b), angle stop (Fig. 19, V). In cases of obvious position in support, it is enough to use one word “angle”. For example (on uneven bars), lifting with a back swing - a forward swing at an angle or a right swing (over the right pole) angle; support your legs apart outside (Fig. 19, G).
Mixed supports: emphasis crouched on the right, left back (or back on the toe, Fig. 20, A), emphasis lying on bent arms, left back (Fig. 20, b), emphasis while standing legs apart (Fig. 20, c), etc.
Sed- sitting position on the apparatus. There are: sitting legs apart on uneven bars (Fig. 20, d), sitting on the thigh (Fig. 20, d) and etc.
The beginning of an exercise on apparatus is usually defined in terms: from a jump, from a running start, from a hang, from an emphasis, from an emphasis on hands, etc. In some cases, for brevity, you can immediately call the initial movement (the first element). For example, swinging (on the bar) and kipping - reverse rotation.
Climb- transition to point-blank range from hanging or from a lower position V taller. They are distinguished: lifting by force alternately (Fig. 21, A), lifting by force (Fig. 21.6), lifting with one swing, lifting with a revolution (Fig. 21, b), the same with a swing or force, lifting with the right (left) or two (Fig. 21, G), kip lift, etc.
Recession- movement opposite to lifting. The slow decline is commonly called lowering.
Turnover- a circular movement of the gymnast around the axis of the apparatus (crossbar, pole, etc.), performed from an emphasis. They are distinguished: forward (backward) rotation from the support of the legs apart, forward or backward rotation from the support, large rotation.
Rotation is the movement of a body around a vertical axis. There are swing turns forward, backward, turn in a stance, etc.
Rack- vertical position of the gymnast with his feet up with support from any part of the body. There are: shoulder stands, handstands, one-arm stands, etc. Methods of performing stands: force, swing, bending, bending, etc.
Max- free movement relative to the axis of rotation. (Methods: by force, by bending, from a jump. Swinging - a swing performed several times.
Max arc - transition from emphasis to hanging in an arcuate movement.
Kach- a single pendulum-like movement of the student working out together with an apparatus (usually with rings). Several swings - rocking
Twist- revolution of the body around a horizontal axis with rotation in shoulder joints with a fixed grip. The direction distinguishes between twisting forward and backward. If necessary, indicate the swing with which it is performed.
To denote swing movements (swings), the following terms are used:
Overshoot- movement of the leg(s) over the apparatus.
Circle- holistic (elliptical) movement of the leg(s). There are: circle with the right, circle with the right to the left, left or right back, circle with a turn, etc. Circle with two, performed with closed straight legs; circle across, bending steeply, etc.
Crossing- two counter swings. The types of crossings are being specified. For example, crossing with legs bent, reverse crossing, crossing with a turn.
Entrance- a term denoting the transition of a gymnast from i. n. at the projectile in a circular motion with rotation around the supporting hand, point-blank on the handles. Can be performed with one leg (it is indicated).
Transition- displacement of the performer to the right or left on the apparatus With interception with hands (when performing one or another element).
Exit- a movement opposite to the entrance, but to a different part of the horse.
Flight- movement of the gymnast With one side of the projectile to the other with lowering the arms (at an angle, bent, legs apart, etc.), as well as from one projectile to the other or With one pole to another.
Dismount- jumping from a projectile from a hanging position or from an emphasis position. They are distinguished: dismount with a swing forward, backward, the same with turns, arc, revolution, flip, twist, somersault, etc. As well as bending the legs, legs apart (from a stop and from handstands).
Bounce- overcoming a distance: height, length, obstacle or projectile - in free flight after pushing off with the legs.
Vault performed with additional support (push) with hands. They are distinguished: jump with legs bent, legs apart, sideways, angle, inversion, etc.
Swing - a preliminary swing of the legs back after a push with the legs.
4.6. TERMS OF ACROBATIC EXERCISES*
Roll- rotational movement body with consistent contact with the support (without turning over the head). There are: forward roll, V side, circular roll, bending back roll, performed from a seat.
Grouping- bent body position (knees to shoulders, elbows pressed, gripping shins). There are groupings lying, sitting and squatting, as well as a wide grouping.
Somersault- rotational movement of the body with sequential support and turning over the head. Distinguish between: forward somersault, long somersault, somersault With jump with a flight phase to support with hands, somersault, somersault with a turn ending facing the other direction, somersault back, somersault back V emphasis on the knee, bent back somersault, bent back somersault over the shoulder, etc.
Coup- rotational movement of the body With complete inversion (supported by arms, head, or both) with one or two flight phases. Distinguish between: turn to the side, revolution With heads, one leg flip, flip With jump, etc.
Flip back- rotational movement of the body backwards with support on the hands. It can also be performed in handstands, headstands, etc.
Transfer- uniform rotational movement of the body with complete inversion (with support from hands) without a flight phase. It is performed from two legs to two, as well as from one leg and with a change of legs.
Rondat- coup With turning around and landing on both feet.
Curvet- jump back from hands to feet.
Kip-up- jumping to the feet, performed from an emphasis position
* For more complex exercises, see the textbooks " Gymnastics", "Sports acrobatics".
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bent over (g shoulder blades). It can be done in a squat position, in a squat position with legs apart, on knees, etc.
A kip-up turn is performed by a lifting motion while turning in a circle while lying down (a 360° turn is specifically indicated).
Somersault - freely turning the body in the air. They are distinguished: forward somersault, fly somersault (Fig. 22), back somersault, side somersault, as well as somersault with a half turn, somersault with a turn, etc.
Tempo jump - a small jump on the fly leg, the other leg bent forward, arms up. Used as a connecting element in jumping acrobatics.
Bridge - an arched, maximally bent position of the body with the back to the support. There are: bridge (Fig. 23, A), washes on one hand (Fig. 23, b), bridge on one leg (Fig. 23, V), bridge on the forearms (Fig. 23, d), a bridge of different names, for example, in support of the left leg and right hand(Rev. 23, d), and etc.
Split - sitting with the legs extremely apart (with the entire length of both legs touching the support). There are: twine (Fig. 24, o), right twine (Fig. 24, b), left (indicates the leg in front); of the same name (Fig. 24, V), opposite, inclined twine, etc.
Half split - a similar position, but with a bent leg in front (Fig. 24, G), half twine g inclined (Fig. 24, d), with a backward tilt, etc.
Stand - a vertical position of the body with your feet up. There are racks: on the blades (see Fig. 1, G), on the head (see fig. \, d), on the hands (see Fig. 1, e); in the latter case, the stance can be narrow, wide (hands half shoulder width apart), closed, on one arm. Methods of entering stances are usually briefly denoted as follows: by force (arms are bent in elbow joints, legs - in the hip); roll (rotational movement in a consistent support), swing (right or left leg); bent over (arms straight, body bent in hip joints); bending (the arms are bent, but the body is kept bent); jump (on hands); back flip, etc.
In pair and group exercises, similar terms are used, but the initial and final position of each performer is indicated (which part of the upper acrobat’s body rests on one or another part of the lower one’s body). For example, entering on the hips, entering from behind, or standing on the shoulders in the hands of a lying partner, standing on the knees of the lower one.
Specific terms are used for trampoline exercises.
Kach - the return of the net after the jumper arrives at it.
Jumps - (tempo jumps) used to increase the take-off of the performer. The remaining terms are formed in accordance with the rules of gymnastic terminology.
TERMS OF RHYTHMIC GYMNASTICS EXERCISES
Steps - various types movement. There are: regular step, toe step, on toes, sharp step, lunges, gallop step, side step, variable step, polka step, etc.
Running and moving in steps, each of which has a flight phase. The names of running are similar to the types of walking.
Rotation is a rotational movement of the body around a vertical or longitudinal axis. There are: turns by stepping (single, opposite), on toes, cross, swing, spiral, as well as in a squat, in balance (while maintaining body position), etc.
Jump - free flight after pushing off with your feet. Depending on the amplitude of movement and the position of the body in the air, they distinguish: straight jump, bending, arching, open, closed, step, jump, flip, tamping, lunge, semi-ring (ring), etc.
Spring movement of the arms is a complete spring movement with flexion in all joints. Performed in various directions.
A wave is a reverse integral movement consisting of sequential extension in some joints and flexion in others. There are: wave forward, right, left (side wave).
Wave by hand - a wave-like movement of the hand(s), on-
It begins by bending the arm (toward oneself) and lowering the hand, then extending it (away from oneself) while simultaneously raising the hand. The position of the hand is usually called as follows: normal (not indicated), the hand is free, the hand is relaxed, the hand is raised.
Hanging - the position at which the line shoulder girdle the athlete passes below the grip points. There are simple hangs, in which one part of the body holds on to the apparatus (most often with the hands), and mixed hangs, in which additional support is used by another part of the body (leg, legs, etc.). .
Crouched hang is a mixed hang in which the bent legs and feet touch the floor or support. For example: on uneven bars of different heights.
Bent hang - a hang in which the straightened or slightly bent body is upside down (laid back) in front of or behind the apparatus.
Simple hanging - a hanging position when the projectile is grabbed by one part of the body (arms, legs, toes).
Mixed hanging - a hanging position with additional support on the apparatus or the floor by another part of the body.
Hanging from behind - hanging with your arms pulled back.
Bent hang - a hang in which the body is bent at the hip joints so that straight legs are above the body, in front of or behind the apparatus.
Standing hang is a mixed hang, in which the body is straightened and tilted back, and the legs touch the floor with the feet under the grip.
Standing back hang is a mixed hang with arms laid back, in which the straightened body is tilted forward and the legs touch the floor with the feet under the grip points.
Lying hang is a mixed hang, in which the legs touch the floor with the feet (on parallel bars of different heights - with the hips) in front or behind the grip area.
Hanging on the right (left) is a 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..
On a high bar, this position (hanging) is the starting position for all exercises without exception. Especially important correct execution hanging 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.
Support is a position in which the shoulders are located above the support points. There are simple and mixed supports. In simple ones there is one fulcrum, and in complex ones there are two or more fulcrum points. .
Side support - a position with a straight body sideways to the projectile and supported by one arm and legs.
Stand on horseback - legs apart with the right (left).
Horizontal stop - a stop in which a straight or slightly bent body is in a horizontal position.
Ring support - lying on your stomach with support from your arms and hips of your legs bent back, your feet touching your head.
Lying support - a position supported by straight arms and the toes of outstretched legs.
Lying on the hips - a lying position supported by straight arms and the front of the thighs.
Kneeling - kneeling position supported by hands.
Support on the forearms - a position with support on the forearms.
Hand rest - position on the uneven bars with support on your hands along the entire length.
Bent over arms support - a support on the arms in which the raised straight legs are above the body.
Leg support outside - support with straight legs widely spread horizontally, located behind the hands.
Leg support apart from the right (left) - a position in support when the right (left) leg is in front of the projectile, and the left (right) leg is behind it.
Squat emphasis - squat position, knees together, supported by hands near toes.
Different emphasis - 1) Position on women's uneven bars, when one hand is in emphasis on the lower pole, and the other is in emphasis on the hand on the upper one. 2) Position on a horse, when one hand rests on the handle, the other on the body of the projectile.
Back support - 1) Sitting position with support with your arms pulled back, or lying with your body straight and supported with your heels. 2) Position at rest, when the projectile is behind the body.
Front support - 1) The position of a straight or slightly bent body with support on the projectile with hands and the front surface of the thighs or toes. 2) Position at rest, when the projectile is in front of the body.
Stand with legs apart - stand with straight legs apart.
Standing bent over - standing bend forward with support from your hands. .
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 the curriculum for physical education they are included from class I. .
Accepting various positions in hangs and supports, balancing the body in certain poses are associated with tonic contractions of the entire musculature. 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 force, and moving the body from one position to another requires dynamic muscle efforts, which is important for the development of speed and 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. Muscular 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 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.
1. Vis (Fig. 129). The 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 the gymnastic wall, where the exercise can be performed simultaneously 10-15 Human. Vis is possible
perform both with your back to the wall and 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 apparatus, hanging on bent arms can be taken from hanging while standing: pushing slightly with your legs and bending your arms, hang on your bent arms and briefly fix this position.
3. 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.
Pull-up from hanging on the bar (boys)
Execution technique. Hanging with an overhand grip, hands shoulder-width apart, feet together. Bend your arms until your chin reaches the level of your hands. Perform the exercise smoothly, without jerking, leaving your legs straight.
Level requirements physical fitness: 4 times or more- high; 2-3 times- average; 1 time- short.
Lying hanging pull-up (girls)
Execution technique. Performed on a low crossbar or parallel bars of different heights. The student grabs the bar with an overhand grip, while the bar should be at the level of the pit of the stomach, then, gradually moving her legs forward and leaving her arms bent, she straightens her body completely. After this, he straightens his arms, while his feet remain in place, his legs are slightly bent at the knees. The pull-up is considered completed if the chin rises to the level of the hands.
Physical fitness level requirements: 12 times or more- high; 4 times- average; 2 times- short.
In order to prepare for meeting the standards, it is advisable to perform pull-ups from a hanging position while lying bent on the crossbar and from a sitting position with legs apart on a rope, as well as while hanging with help. Exercises in an inferior mode have a certain effect in this regard. For example, from hanging on bent arms, slowly return to hanging or to hanging while standing, push your legs again to hang on bent arms and return to i. n. To strengthen the abdominal muscles, it is recommended to perform flexion and extension of the legs while hanging on a gymnastic wall.
Exercises in mixed and simple supports (on gymnastic bench, log, horse)
The emphasis while crouching on a gymnastic bench (Fig. 132) can be performed transversely and longitudinally. Students are already familiar with this position when learning to climb gymnastic benches. The crouching position can also be performed on a horse, goat, or log.
Standing while standing on your knees (Fig. 133) or standing on one knee, the other leg back (Fig. 134).
The prone position (Fig. 135) can be performed on the floor, on a gymnastic bench (arms or legs on the bench), or on a balance beam.
The support lying behind (Fig. 136) is performed from the support while sitting behind
di with his back to the gymnastics bench. Extending your arms and straightening your hip joints, take the position while lying behind. The simplest option is on the floor.
5. Side-lying emphasis (Fig. 137) is performed on the floor, on a gymnastic bench, beam, pommel horse.
Standing emphasis (Fig. 138) - an inclined position of the body while standing with hands supporting it on a gymnastic apparatus (gymnastic wall, horse, goat, beam).
Stops (Fig. 139) are performed on a horse, goat, or log. Unlike mixed supports, in which support is provided not only by the hands, but also by some other part of the body, in simple supports the student relies only on his hands. To consolidate the exercise in hangs and supports, the following ligaments can be recommended.
Exercises V mixed visakh
Hanging standing - hanging crouching.
Hanging while standing on bent arms - hanging while standing - hanging while standing on bent arms.
Hanging lying down - hanging lying down bent - hanging lying down.
Hanging standing on bent arms - hanging crouched - hanging standing - hanging standing on bent arms.
Hanging standing on bent arms - hanging standing - hanging standing from behind - hanging crouched from behind.
Exercises in mixed supports
Standing emphasis - standing emphasis on bent arms - standing emphasis.
Lying emphasis, hands on a gymnastic bench - bending your legs, sitting on your heels - lying emphasis.
Lying emphasis, hands on the gymnastic bench - alternately moving the legs forward - crouching emphasis, feet on the floor, hands on the bench - reverse movement of the legs - lying emphasis.
Lying emphasis, hands on the gymnastic bench - two push - crouching emphasis, feet on the floor in front of the bench, hands on the bench - two push - lying emphasis.
Exercises in mixed hangs and supports
1. Standing emphasis, hands at chest level - hanging crouched - standing emphasis.
2. Standing emphasis, hands at chest level - standing emphasis, bent - standing emphasis - crouching - standing emphasis.
Despite the specificity of the terms used in various areas of fitness, the terms used in gymnastics remain the basis. Using basic gymnastics words and terms, you can describe almost all exercises used in fitness. Accurate, accessible, concise terminological notations acquire the greatest importance during training physical exercise, during communication between specialists, publication of specialized literature ( methodological developments, plan - notes, thematic developments, programs), as well as during various sports and recreational events.
Basic principles most often used in various areas of fitness during classes
Racks. There are:
Ø main stance - heels together, toes apart, legs straight, arms down, palms inward;
Ø closed stance – feet are closed (toes and heels together);
Ø legs apart – legs apart shoulder width apart (step), feet turned out;
Ø narrow stance with legs apart - legs placed on one foot;
Ø stand with your right (left) leg apart - the right (left) leg is one step ahead;
Ø stand crossed - legs crossed, feet parallel (for example, stand crossed right - right leg located in front of the left);
Ø stand in line with the left (right) - one foot in front of the other, touching the heel to the toe;
Ø stand on the right (left) leg.
The listed racks can be performed on the toes, heels, one on the toe and one on the heel.
A separate subgroup of movements consists of stances on other parts of the body.
Kneeling- knees, shins and toes rest on the floor, toes are pulled out. Stand on the right (left) knee - the right leg rests on the floor with its knee, shin, and toe; the left (right) leg is bent, the shin is perpendicular to the floor, the foot is on the floor. Stands can be performed with different positions of the arms; when describing them, the position of the legs is indicated first, then the arms (stand on the knees, arms to the sides).
Stands on shoulder blades, on the head and etc.
Brush position. The usual position of the hand is that the fingers are straight, the hand is an extension of the arm. In hand positions down, forward, back, up, the palms should be directed towards each other, in the position of the hands to the sides, the palms should be directed downwards. The most commonly used positions are hand in fist (fingers clenched into a fist), hand free (hand without tension, fingers relaxed). The hand can be raised (lowered), fingers apart, fingers bent.
Direction of movement of arms and legs determined in relation to the body, regardless of its position in space (standing, sitting, lying):
Ø arms forward – straight arms raised to shoulder height parallel to each other, hands extended from the forearms, palms facing each other.
Ø arms back – straight arms are pulled back to full, palms facing each other. Hands
Ø to the sides – straight arms raised to shoulder height, palms down.
Ø arms to the left (right) – arms are moved in the indicated direction
In practice, positions with bent arms are often used:
Ø hands on the belt,
Ø in front of the chest,
Ø behind the head,
Ø to the shoulders,
Ø arms in front of you (bent arms, one forearm above the other at shoulder height),
Ø hands behind the back - bent arms clasp the forearms so that the fingers touch the elbows,
Ø arms crossed – arms are in a crossed position near the body,
Ø bend your arms forward - bend your arms forward at the same time, hands clenched into fists with fingers towards your shoulders, elbows forward at shoulder height,
Ø bend your arms back - move your arms bent at the elbow joints back to failure,
Ø bend your arms to the sides – arms to the sides until horizontal position and at the same time bend at the elbow joints, forearms on top. When bending your forearms downwards, indicate additionally - bend your arms to the sides, forearms from below.
Leg position and movement
When performing leg movements, the name of the leg (right, left) and the direction of movement are indicated. There are movements with straight and bent legs, performed by swinging, lifting, and extending:
Ø right forward (to the side, back) on the toe - here the words “leg” and “extend” are omitted. The word “leg” is written in cases where it is impossible to determine we're talking about about an arm or leg;
Ø right forward (to the side, back) – bring the right one in the desired direction, without support;
Ø one step forward (to the side, back) – when moving one step, the body weight is distributed equally on both legs. For example, left one step to the side;
Ø step forward (to the side, back) - placing your left (right) hand, transfer your body weight to it, taking a stance on one other behind on the toe;
Ø bend the right one to the side (forward, backward) - the leg is bent at a right angle, indicating the direction of movement of the leg.
Lunge. Lunges are a movement (position) with the extension and bending of the supporting leg of the left (right) forward, to the side, backward.
Squat– position on bent legs, you can perform a squat on your right or left legs.
Half squat– position on half-bent legs.
Stops. Stops can be simple or mixed. In simple stops, the support is performed only on the hands (angular support, horizontal support); in mixed stops, the support is on the hands and another part of the body. Mixed stops include:
Ø crouching position - squatting position with hands supporting the floor;
Ø lying support - lying position with arms and legs supporting the floor;
Ø emphasis lying on bent arms;
Ø lying back support - lying position with your back to the floor and supporting your arms and legs on the floor;
Ø lying down from behind, legs bent;
Ø emphasis lying on the right (left) side;
Ø emphasis crouching on the left (right), right (left) to the side on the toe;
Ø sitting support, etc.
Seds. Sitting is a sitting position on the floor. There are:
Ø regular seat
Ø sitting legs apart,
Ø seated angle,
Ø sit with legs apart,
Ø sitting bent over,
Ø seat with grip,
Ø seat on the thigh,
Ø sitting on heels, etc.
Movements and positions of the body and head. These include: bending, turning and circular movements.
Tilts - This is bending of the torso and head in any direction (forward, backward, to the sides) with full amplitude (when bending forward, the direction may not be specified). There are:
Ø tilt (forward);
Ø bending bend;
Ø half tilt;
Ø tilt with grip;
Ø tilt touching;
Ø tilt back;
Ø tilts to the right (left)
A separate group of movements consists of turns to the right (left)
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 grade I, students master climbing a gymnastic wall, bench, different types 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.
Exercises in hangs and supports contain very simple exercises, accessible to students in grades 5-6, and very complex, 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.
Hanging and standing exercises are beneficial if they are used in accordance with physiological characteristics body and level of training of those involved. However, with poor teaching methods, the result may be different.
Visa. A simple hang is starting position 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. At proper training hanging exercises have positive influence posture: strengthens the muscles of the back, abdominals and shoulder girdle, helps 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 different ways and in any direction (up, down, to the side). 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 - more difficult exercise: the student pulls himself up with his arms and pushes off with his legs, involving the flexors in active work upper limbs and the common back extensor. 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 such an 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 quantity muscle work increases. The extensors of the head and neck are very tense, triceps muscles shoulders and other muscles that fix the joints. 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 are under pressure humerus depart from the midline of the body and turn the lower angle outward. The conditions for breathing in the supports on the apparatus are the same as in the hanging position.
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 visas or stops;
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 good remedy to develop 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 movements 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 when the 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, and selectively increase physical activity on different 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
Comprehensive program for 2nd grade students there is climbing on inclined bench in a crouched 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 over 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 grade II, students secondary school must meet standards for physical fitness 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 rope climbing 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 with a jump, emphasis on a horse, a log (hold for 2-3 s) - 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 increase physical training due to 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; 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 can be widely used for obstacle courses, medicine balls, maces and other projectiles.
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 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.
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 fourth 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 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.
I. Bars
V grade students are improving their performance of stops. For this it is recommended the following exercises.
1. In support, sagging and lifting of 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 with 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 out. Shin bent leg 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 a lying hang, take a prone hang 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, support back surface hips on the lower part (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
