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Exercise “corner” for the press. From behind or by lowering the pelvis, squatting in a hanging position, bending over on a gymnastic wall, training

TOOLKIT

HANGS AND SUPPORTS

For 2nd year full-time students of the “Physical Education and Sports” department

Academic discipline: Types school curriculum with teaching methods.

(Gymnastics)

2016-2017

subject (cycle)

methodological commission

Commission name

Physical Culture

Chairman

Rezanova M.A.

2016

Deputy Director for UNMR

______________/ I.V. Gervald

"________"_____________20___

M.P.


Compiled by: Sharafan N.V. teacher at GAPOU TSPK

Explanatory note

Gymnastics with teaching methods is one of the disciplines of the curriculum. An important place in this course is given to the methods of preparing and conducting lessons in basic gymnastics at school. Basic gymnastics is a basic part of a comprehensive physical education program for students of secondary schools and state standards.

Gymnastics are undoubtedly the most effective in the physical education of children and adolescents and have a significant impact on their health and development physical qualities.

Lesson physical culture with a gymnastics orientation as the main form of training is considered one of the leading criteria reflecting the level of professional - pedagogical preparedness physical education specialists for secondary schools. However, as analysis shows scientifically - methodological literature, textbooks in which planning technology would be revealed in more detail and systematization educational material, training and application in lessons and during independent studies of traditional and non-traditional types of exercises, the use modern methods and there are practically no funds available today.

Toolkit will fill this gap to a certain extent.

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 curriculum By physical education they are included withIclass.

INIclass, students master climbing gymnastic wall, bench, different types climbing, climbing and crawling, and withIIclass begin to master hangs and stops.

Accepting various hanging and supporting positions, balancing the body in certain poses are associated with tonic contractions of the entire musculature. Tonic contractions with small static loads, which are typical for the described exercises, require less energy expenditure than muscle contractions phase nature. Performing exercises in hangs and supports has a general strengthening effect on the body, promotes 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. 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 master the ability to assess the position of their body in space, distinguish the duration static poses and the nature of muscle effort. 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 correction complexity and the availability of appropriate equipment, frontal, group and flow methods of organizing students can be used.

Visa lying down

1. Hanging while lying down (Fig. 1). Performed from hanging on bent arms by alternately or simultaneously placing your legs forward. The angle of the body to the floor is less than 45°. The shoulders should be almost vertically below the bar (the bar of the parallel bars).

2. Hanging while lying bent over (Fig. 2). From hanging lying down, bend into hip joints and take the hanging while lying bent over.

3.Hang lying down from behind (Fig. 3). From a hanging crouching from behind, moving your legs back, take a lying position from behind

Rice. 1 Fig.2 Fig.3

Exercises in mixed and simple supports (on gymnastic bench, log, horse)

1. The emphasis while squatting on a gymnastic bench (Fig. 4) 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.

2. Standing on your knees (Fig. 5) or standing on one knee, the other leg back (Fig. 6).

Rice. 4 Fig.5 Fig.6

3. The prone position (Fig. 7) can be performed on the floor, a gymnastic bench (arms or legs on the bench), or on a balance beam.

4. The back support (Fig. 8) is performed from the back support with your 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. The side-lying position (Fig. 9) is performed on the floor, on a gymnastic bench, beam, pommel horse.

Fig.7 Fig.8 Fig.9

6. Standing support (Fig. 10) - an inclined position of the body while standing with hands supporting it on a gymnastic apparatus (gymnastic wall, horse, goat, beam).

6. Stops (Fig. 11) are performed on a horse, goat, or log. Unlike

mixed stops, 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 the hands. To consolidate the exercise in hangs and supports, we can recommend the following ligament.

Fig.10 Fig.11

Mixed hang exercises

    Hanging standing - hanging crouching. 2. 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. 4. Hanging while standing with bent arms - hanging while crouched - hanging while standing with bent arms. 5. 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. 2. Lying emphasis, hands on a gymnastic bench - bending your legs, sitting on your heels - lying emphasis. 3. Lying emphasis, hands on a gymnastic bench, alternating placing legs forward - crouching emphasis, feet on the floor, hands on the bench - reverse

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

    O. p., 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;

    O. With. with bent arms - arms alternately up (third technique, interception).

    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);

-hanging with a push with both legs, crouching on the second (third) rail - first technique;

-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;

Sequence of training.

1. Free climbing up and down. 2. Climb up, 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 floor for climbing in opposite ways. 6. Climbing up and down the wall in different ways to a certain height. Climb left and right. The exercise is performed with side steps with alternate rearrangement of the side of 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 height (up to the 5-6th rail).

Standing hangs

1. Hanging while standing on bent arms (Fig. 1) Grab your hands at shoulder level with an overhand grip, your legs should be under the projection of the grip, your arms are bent in elbow joints. You can do the exercise! on the crossbar, the lower pole of the parallel bars of different heights, on one of the poles of the parallel bars of the same height, on the gymnastic wall.

2.Hang while standing (Fig. 2). From hanging while standing on bent arms, straightening your arms, go to hanging while standing. Keep your torso straight and the angle of your torso to the floor no more than 45°.

3. Hanging while standing bent over (Fig. 3). From a hanging position, bend at the hip joints to an angle of 90°, keep your arms straight, and keep your head straight.

4. Hanging while standing from behind (Fig. 4). From a hanging position, turn around, releasing one hand, and again grab the apparatus with it shoulder-width apart with an underhand grip.

5.Hang crouched (Fig. 5). From hanging, standing on bent arms, straightening your arms, squat down and take the hanging crouching.

6.Hang crouched from behind (Fig. 6). From a standing back hang, take a small step forward and squat without bending your arms.

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

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

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

B. Climbing in three steps on a rope.

Common mistakes: I) incorrect 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) do not follow the techniques when lowering down.

Hangs and supports

The bent-over hang (Fig. 1) 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; arms 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.

The slack hang (Fig. 2) is performed on a gymnastic wall, crossbar, rings, parallel bars. From hanging, raise straight legs to 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.

The bending hang is performed on the gymnastic wall, crossbar, rings, parallel bars.

Rice. 12

It is advisable to start teaching the bended hang on a gymnastic wall. From hanging while standing, bent over to the gymnastic wall with a push of the legs, go into hanging while 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. 3) Perform with help. Provide assistance while standing on the side, under the shoulder and legs.

Rice. 3

Hanging on bent legs and arms (Fig. 4), performed on the crossbar or parallel bars. From hanging while standing, push two legs, bending them, make a swing with two and take a hang on bent legs and arms (hanging behind the weight 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. 5): 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. 6) is performed similarly to hanging on one (behind the weight), only bent leg is not between the hands, but outside.

Rice. 4 Fig. 5 Fig.6

Hanging on bent legs (Fig. 7) is performed on the crossbar and parallel bars. Legs together, knees bent, body straight, slightly arched, head tilted back. Belay while standing on the side, by the shins, so that the legs do not bend in 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. 8), crossbar, parallel bars (Fig. 9). 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 range, standing transversely at the ends of the parallel bars, jump into point-blank range.

2. The same in the middle.

3. From hanging while standing on the crossbar, on the horizontal bars, r./in a push with two at point-blank range

Rice. 7 Fig. 8 Fig.9

Combination of hanging and supporting exercises for a control lesson IV class

Crossbar (low)

From a hanging standing jump to a point-blank position - lowering forward to a hanging crouching - pushing your legs heremah with your feet under the bar to a hanging position bent - alternately releasing your arms, hanging on bent legs - lifting your torso forward, hanging on bent legs and arms (kneading hang with two) - straightening your legs and lowering them back, hanging standing from behind - releasing your hands, stepping forward o. With.

Level requirements physical fitness IV grade students in hanging pull-ups (boys): 5 times or more - high, 3-4 times - medium; I 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.

Crossbar (low)

One of the difficult elements on the bar is the bent over hang.

Execution technique. From hanging, standing from behind, bent over, push your legs into a hanging bent position, 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 (I class).

3. From hanging standing from behind, push two into hanging bent over the bar and hanging bending over, lowering your legs back, hanging standing from behind and stepping forward into o. With.

Typical mistakes: 1) excessive body deflection; 2) bending the arms while performing the hanging bend; 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.

Place one leg apart (overhead) and jump off with the other leg with a 90° turn.

Execution technique. From the stop, swing one leg over and take the stand with your legs apart (Fig. 10, frames 1-2). Those; 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 emphasis is named accordingly. For example, placing your right leg apart if your right leg is in front. To perform a jump dismount with a 90° turn, you must first grab one hand, which is the same as the turn, into a grip; below. Do not lower or bend the leg around which the rotation is performed (Fig. 10, frames 2-3).

Sequence of training

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

2. From a stop, on a low crossbar heremakh to a stop with legs apart outside the right (left) - interception of one hand, support of the legs apart with the right (left) - swing 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°.

Fig.10

Typical mistakes: 1) in the first half, when you swing forward from the support, bend your legs 2) in the support with your legs apart, your legs are slightly apart, your torso is bent, your 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 when overcoming a log 1 m high (class 1).

1. From hanging standing from behind, pushing with both legs, hanging bent - 1.0 points. 2. Bent over hang - 2 points. 3. Hanging bent over and swinging, bending your legs, lowering into a hanging crouch - 0.5 points. 4. Standing jump jump - 0.5 points. 5. Crossover of the right leg into point-blank range - 3.0 points. 6. Left jump with a right turn - 3.0 points.

offer the following exercises: with the help, take a high/whist hang - hang with your legs bent - hang - jump down. It should be noted that hanging is the main starting position for performing many exercises on uneven bars.

Hanging crouched on the floor

Execution technique. This is the position of students on the uneven bars. in which the student hangs on the v/z and rests the toes of her bent legs on the v/s (Fig. 11).

Fig.11

Sequence of training: from a hang, bending your legs, take a squat hang - hang with your legs bent - hang dismount down (Fig. 11). 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 technique. While hanging, lying down, the body should be straight and slightly arched, the head slightly tilted back, arms straight, resting the back of the thighs on the lower back (Fig. 12).

Fig.12

Sequence of training: in the V class, a hanging lying on the floor can be taken from a hanging through a hanging squat. From the hanging lying down, take the hanging lying down, bent over, then hang with your legs bent and hang, jump down.

Hanging with one leg apart (on horseback)

Execution technique. Hanging while lying legs apart can be done different ways, but taking into account the sequence of training, it is advisable to use the students’ existing motor experience. Therefore, it is better to perform a hanging while lying down with your right (left) on a lower leg from a hanging while lying down by swinging one back or hanging while crouched with a push of your legs. In the hanging position, the legs sang apart, just as in the hanging position, slightly bent, arms straight, head tilted back.

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. 13).

Fig.13

Combination for test lesson

1. From hanging to hanging with legs bent - 1.0 points.

2. Hanging squat on the floor - 1.0 points

3. Push of the legs hanging while lying with the legs apart with the right - 2.5 points.

4. Left hanging swing even on the v./w - 2.0 points.

5. Intercepting hands from behind - 1.5 points

6. Forward swing dismount with a left turn - 2.0 points.

Rear support

Execution technique. From the stop, swing one leg to the stop apart (mounted support), with the right (left) swing of the other leg, take the stop from behind (Fig. 14). The arms are straight at the back, the torso and legs form an almost straight line, the head is straight. First repeat the emphasis while lying behind on the floor. The same, but hands on a gymnastics bench, support from behind on a horse, balance beam.

Fig.14

Bars

V grade students are improving their performance of stops. The following exercises are recommended for this.

1. In support, sagging and lifting the body in shoulder joints. 2. Moving 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: Movement combined with turns.

Forearm support

Execution technique. The torso and legs form a straight line, the head is straight. The hand is slightly shifted 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. 15). 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.

Rice. 15

Hand rest

Execution technique. When resting, the body is held straight without sagging in the shoulder joints. With the hands slightly bent at the elbow joints, grasp the poles, leaning on them mainly from the outside (Fig. 16). 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 exercising the muscles shoulder girdle quickly strengthen 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 supporting the arms 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°.

Rice. 16

Sitting legs apart

Execution technique. From an emphasis, swing your legs forward and place them on the poles rear surfaces hips The arms are straight, resting behind, the torso is straight, the head is straight (Fig. 17). The exercise is the starting or final position for performing lifts and racks in subsequent classes.

Rice. 17

Sed on the thigh

Execution technique. From the squat, legs apart, swing one leg over to the squat on the hip (Fig. 18). The legs are located outside. One leg, bent at the knee, rests the entire lower surface of the thigh on the pole, and the other is laid back, toes pulled back. The shin of the bent leg is parallel to the straight leg laid back, keep the torso and head straight. Support on the poles can be done with both hands or with one hand, the other to the side.

Rice. 18

Combination for test lesson

1. At the ends of the poles, jump and move to the middle of the bars 3.0 points.

2. Swing your legs forward, sit your legs apart - 2.0 points.

3. Swing the right seat on the right thigh, holding with the right hand, left to the side - 2.0 points.

4.Grip your left leg in front of your right leg and push your right hand to dismount with a right turn in a circle and land with your left side to the uneven bars - 3.0 points.

Literature

    Brykin, A.T. Gymnastic terminology [Text]. M.: – Physical education and sports, 1968.-70 p.

    Barkovsky, A.S. Complexes gymnastic exercises For primary school[Text].-2nd ed., revised. – Minsk: Nar. Asveta, 1978.-62 p.

    Butz, L.M. For you, girls [Text]. - 2nd ed., revised, additional - M.: Physical education and sports, 1988. - 176 p.

    Gurevich, I.A. Circuit training for the development of physical qualities [Text]. - 3rd ed., trans. and additional - Minsk: Higher school, 1985.-255 p.

    Zhukov, V.G. 650 gymnastic exercises [Text]. – M.: Physical culture and sport, 1970.-88 p.

    Zatsiorsky, V.M. Physical qualities of an athlete: Fundamentals of theory and methods of education [Text]. - 2nd ed.-M.: Physical education and sports, 1970.-200 p.

    Zuev, E.I. The magical power of stretching [Text]. – M.: Soviet Sport, 1991.-64 p.

    Lisitsskaya, T.S. Choreography in gymnastics [Text]. - M.: Physical culture and sport, 1984.-176 p.

    Menkhin, Yu.V. Physical training in gymnastics [Text]. – M.: Physical culture and sport, 1989. -224 p.

    Petrov, P.K. General developmental exercises in gymnastics lessons at school [Text]: textbook. manual / – Izhevsk: UdGU publishing house, 1995.-164 p.

    Shlemin, A.M. Training system for young gymnasts [Text]: method. manual for students GTSOLIFika: Materials on program training / A.M. Shlemin, P.K. Petrov.- M.: GCOLIFK, 1977.- 97 p.

    Shlemin, A.M. Training system for young gymnasts [Text]: method. manual for students / Shlemin, A.M., P.K. Petrov.- M.: GCOLIFK, 1977.-39 p.

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 the 1st grade, students master climbing on a gymnastic wall, a bench, various types of climbing, climbing and crawling, and from the 2nd grade they begin to master hangings and stops.

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 exercises in hangs and supports, 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 learning 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 both 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 floor for climbing 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.

Rice. 15.

Visa. Hanging exercises are performed with an overhand grip (a), underhand grip (b) and 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 2nd grade, students must meet physical fitness standards 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 a gymnastic stick with your feet, simulating gripping a rope.

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 bent arms and grabbing the rope with your feet.

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 hanging hands on bent legs and arms (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 high crossbar 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 relaxing 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 a vertical position – straight (as in a 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 with a flip at point-blank range;

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 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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Rice. 19.
Kip-up technique. When going through a vertical position after the backswing, vigorously straighten your hip joints and at the same time move your arms 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 crossbar until you are in a hanging position bent over (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 up, 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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Rice. 21.
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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Rice. 22
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 muscle strength of the arms 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 gymnastics 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 your free leg and energetically push off with your supporting leg, transfer your body weight to your supporting arm, 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.

Rice. 23
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 left with the left intercepting the top pole and turn to the right with the left swing into the sit on the left thigh outside, right hand to the side.

3. With a right rear grip at an angle.

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

5. Grab the lower pole with your right hand while crouching, left leg forward and dismount, bending over, swing your left back and push 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. Swing inward at the angle (hold).

3. Swing backwards to sit, 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 performing an inversion lift 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?

Methodological instructions for performing exercises in hanging and resting positions

Hanging and supporting exercises must be performed in series of 4-6 exercises alternately and each series repeated 2-3 times. This dosage is needed for the reason that performing a separate exercise in a hanging position and a rest position is short-term in duration and does not require large energy expenditures, and as a result, the training effect does not bring a positive effect.

When performing these exercises in series with their repetitions several times, the duration of motor activity increases to 50-60 seconds, the load increases significantly, the pulse value reaches 130 or more beats / min. And when carrying out exercises in hangs and stops using the in-line method using the game method, their intensity increases even more and reaches a level with a pulse value of up to 150-160 beats/min. This load meets the necessary requirements that are imposed on the body of those involved and creates the conditions for restructuring the structure. skeletal muscles and their mechanisms of not only aerobic, but also anaerobic energy supply. This achieves a training effect on individual muscle groups and on the entire body as a whole. This method is the simplest and most accessible for increasing the effectiveness of hanging and supporting exercises.

All exercises in hanging and resting positions must be performed with clear fixation of each pose for 3-6 seconds. with the obligatory observance of correct posture, in a strictly gymnastic style, beautifully and easily. Careless performance of these exercises, especially at the learning stage, is unacceptable.

Training in hanging and supported exercises is carried out using the methods of demonstration, telling, practical implementation using techniques in fixing a pose, belaying and self-insurance, and assisting each other. When learning simple exercises associated with taking and holding poses, as a rule, a rotating method of organizing classes is used, where one part of the students performs the exercises, while the other controls the execution and helps their friends. The teacher usually only needs to tell the children the sequence of exercises in the series and the number of repetitions. When selecting exercises in a series, it is necessary that the exercises are equivalent in complexity, and that transitions from one to another are performed easily, without delay.

Hanging and emphasis in physical education lessons

girls. They are interesting and useful exercises. Firstly, hanging and supporting exercises represent various positions (horizontal, inclined, head down) and body movements using mass-type gymnastic equipment.



Secondly, these exercises are rich in various combinations of positions (postures) and movements performed both quickly and at a slow pace, as well as holding poses, which makes it possible to have a beneficial effect on motor function engaged.

Thirdly, exercises in hangs and supports, balancing the body in certain poses are associated with the tonic mode of operation of the neuromuscular system, which ensures the maintenance of the posture or position of body parts. With this form of activity, the muscles are not fully excited at each this moment, some of their motor units are excited, others are resting. Tonic muscle contractions under small static loads, which are typical for the exercises described, require less energy expenditure than muscle contractions that are phasic in nature.

The specificity of these exercises makes it possible to have a general impact on the student’s growing body and harmoniously develop all parts of the body, as well as static strength. Performing exercises in hanging and supported positions is associated with holding the body and maintaining correct posture. It is clear that to maintain correct posture you need good muscle coordination and static strength endurance. The muscle sensations that arise when performing exercises in hanging and resting positions create favorable conditions for the formation of correct posture. Moving the body from one position to another requires dynamic muscle efforts, which is important for speed and strength qualities.



Various body positions (horizontal inclined, inclined, vertical, head down) have a training effect on internal organs. Thus, they affect the functioning of the cardiovascular and respiratory systems, as well as vestibular stability, developing the ability to maintain orientation in unusual body positions. In addition, when performing exercises in hanging and supporting positions, students master the skill of performing various body movements in space with at different speeds, which makes it possible to develop differentiation of spatial and temporal precision of movements.

The ability to perform hanging and supported exercises easily, beautifully and accurately within given spatial and temporal parameters is of great importance for developing the ability to control one’s movements.

Organization of classes when teaching hanging and supported exercises.

The relatively short duration of the lesson (45 minutes) requires economical and rational use of time. Classes are most successful when using frontal, group, flow methods, as well as the game method.

The frontal method of organizing classes allows all students to perform exercises at the same time. This is one of the productive ways of organizing classes, in which collective actions by order or command of the teacher accustom children to coordinated actions, the ability to perform physical exercise everyone together. In this way, you can perform exercises in hanging and resting positions on a gymnastics wall, benches, or on mass-type apparatus.

The group method of organizing classes allows the class to be divided into several groups (departments) and, under the guidance of the teacher (his assistant), simultaneously perform exercises in sections. For these purposes in school gyms, on the sites we use ladders, gymnastic walls, katanas, gymnastic benches with hooks, low beams, etc.

Hanging and supporting exercises in Gymnastics are provided for both boys and girls.

7. The benefits of hangs and supports

Exercises in hanging and resting positions represent various positions (horizontal, vertical and inclined) and the movements of those exercising on gymnastic apparatus in these positions. Exercises in hangs and supports are available to children from 7-8 years old. They are included in the physical education curriculum from the first grade.
In the 1st grade, students master climbing on a gymnastic wall, a bench, various types of climbing, climbing and crawling, and from the 2nd grade they begin to master hangings and stops.
Accepting various positions in hangs and supports, balancing the body in certain poses are associated with tonic contractions of the entire musculature. Tonic contractions under small static loads, which are typical for the exercises described, require less energy expenditure than phasic muscle contractions. Performing exercises in hanging and supporting positions, having a general strengthening effect on the body, contributes to the harmonious development of all physical qualities, especially static strength, and moving the body from one position to another requires dynamic muscle efforts, which is important for the development of speed-strength qualities.
Various body positions: inclined, vertical (head down) - have a positive effect on work cardiovascular and respiratory systems, as well as on the activity of the balance organs (vestibular apparatus). Performing exercises in hanging and supported positions is associated with holding poses that require those involved to be able to well coordinate the work of many muscle groups. The muscle sensations that arise when performing exercises in hanging and supported positions, as well as the presence of tonic reflexes covering the entire musculature of the body, create favorable conditions for maintaining correct posture. It is also essential that when performing exercises in hanging and resting positions, children acquire the ability to assess the position of their body in space, distinguish the duration of static poses and the nature of muscle efforts. The role of muscle sense is extremely diverse. It is important in the implementation of a number of body functions, from maintaining the balance of the body to the emergence of ideas about time and space. The ability to perform hanging and supported exercises with good posture, easily and beautifully is important for preparing children for gymnastics.

ANNEX 1.

Hanging on the bar

On a high bar, this position is the starting position for all exercises without exception. 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.

The correct position of the lower extremities is ensured by the tension of the corresponding muscles, which must be maintained during subsequent swings. Flexion at the hip joints or arching in lumbar region spine when performing a hang are unacceptable. The presence of such errors is very often a consequence of an incorrect position of the head: moving it back or, conversely, lowering it onto the chest. In the correct position, the head is held straight and between the hands.

Swinging while hanging

A series of swings back and forth. When swinging correctly, the following poses should alternate:

1) at the extreme point of the backswing - a straight or even slightly bent position at the hip joints;

2) in a vertical position - straight, as if hanging, position of the body;

3) at the extreme point of the forward swing - a slightly bent position, as in the backward swing.

The head is held between the hands at all times. Pulling it back is a mistake that needs to be corrected.

APPENDIX 2.

Exercises in hangs and supports

By studying hangs and supports, students master elements of a number of applied skills (climbing and overcoming obstacles), acquire the necessary fundamentals of exercise techniques on gymnastic apparatus, and improve spatial coordination of movements. By purposefully using hanging and supporting exercises in educational process Taking into account the age, gender and physical fitness of students, the teacher is able to solve problems for the development of physical qualities.

Exercises in hangs and supports (Fig. 80-105) are performed on a gymnastic wall, ladder, rope, pole, beam, crossbar, uneven bars, pommel horse. It is recommended to master the simplest exercises in a group method. In the future, training should be conducted by first dividing the class into pairs in order to control the correctness of execution and, if necessary, provide assistance to a friend.

Hanging and standing exercises are simple in technique, so when teaching, they should be shown with a short explanation. Having completed the exercise with the help of the teacher 2-3 times, students can then perform them independently. Hanging and resting (simple) - positions in which the body is held on the apparatus only by hands. When hanging, the shoulder axis of the performer is lower, and in support it is higher than the grip points. Hangs and supports can be mixed or simple (mixed supports also include sits).

Mixed vises(see Fig. 179). Mixed hanging is a body position in which, in addition to support with the hands, there is additional support on the floor or apparatus with any part of the body. Hanging exercises can be performed with an overhand grip, an underhand grip with different grips, etc.

Hanging while standing– stand at the apparatus, grip with your hands shoulder-width apart, keep your torso and head straight, the angle of inclination to the floor is no more than 45°.

Hanging while standing from behind- the same as hanging while standing, but with your back to the apparatus.

Hanging while standing bent over– the student is in a squat facing the apparatus.

Hanging crouched from behind– squat with your back to the apparatus.

Hanging lying down– the position of the gymnast in which the angle of inclination of the body does not exceed 45°.

Hanging from behind- the same as hanging while lying down, but with your back to the apparatus.

Hanging lying down right (left)– hanging lying sideways to the apparatus, leaning your feet on the right or left, hands at a distance of 10-15 cm.

Hanging in an arched position (bent over) with support performed on the lower pole with the feet resting on the upper pole.

Hanging on the left (right) – hanging with additional support, bent at the knee with the left (right) leg.

The hangs are simple.

Vis– a body position in which the grip is shoulder-width apart, arms, torso and legs form a straight line. Initially, the hanging position is studied on the gymnastic wall by a group of 10-15 people. When studying hanging with your back to the wall, the teacher must ensure that the back of the head, shoulder blades, gluteal and calf muscles and heels of the students touch the gymnastic wall. While hanging, facing the gymnastics wall, the chest, stomach, thighs and toes should touch it.

Hanging with bent legs– from a hanging position, bend your legs at the knee and hip joints (without changing the position of your head, arms and torso).

Hanging on bent arms performed from a hanging position, slightly pushing off with your legs and bending your arms.

Hanging bent– the body is bent at the hip joints, the legs are raised and located above the body.

Hanging bent over– students are in a head down position, the body is bent, the head is pulled back.

Hanging at an angle– a body position in which the angle between the torso and raised straight legs is 90°.

Hanging from behind– body position in which the student’s back is turned to the apparatus, legs are straight and lowered as far as possible.

Hanging on bent legs.

The stops are simple.

Emphasis– the position of the student on the apparatus, in which the shoulder axis is located above the grip points, the arms and body are straight, the head is straight.

Forearm support– a position in which the practitioner’s arms are bent at the elbow joints at an angle of 90°, resting on the forearms and holding them with the hands from the outside, the elbows are slightly shifted inward.

Emphasis on hands - a position in which the support is along the entire length of the arms, slightly bent at the elbows, the hands grasp the poles from the outside, the torso is perpendicular to the support.

Angle stop– a position in which the raised legs form a right angle with the body.

Right emphasis– a position in which the legs are widely spread, one forward, the other back.

Sample exercises in hanging and standing positions:

1. From hanging standing, transition to hanging crouched (by squatting).

2. From hanging from behind, go from hanging to hanging from behind (by squatting).

3. From a crouched hang, transition to a lying position with your legs behind you by alternately placing your legs.

4. From a hanging squat, raising your legs, transition to a bent hanging.

5. From a hanging squat with a push and a swing with the right, transition to a hanging on the right.

6. From hanging with your right (left), bending your leg, swing over and bend your left (right) into a hanging bend bent from behind.

7. From hanging bent over from behind, transition to hanging bent over from behind.

8. From hanging with your right, bending your leg, transition to hanging with your right.

9. From hanging standing from behind, transition to hanging crouched from behind, transition to hanging bent from behind, transition to hanging bent in front (bending your legs by swinging), lowering your legs into hanging while lying down, stepping into hanging while standing.

10. From emphasis to emphasis, swing your right leg forward.

11. From right emphasis to rear emphasis, swinging your leg forward.

12. From support behind, transition to support by alternately swinging your legs.

13. From the right stop to the stop by turning in a circle.

14. From the right (left) stop with a different grip, transition to the stop by turning the shoulder forward and backward, etc.

Ups, downs, revolutions (Fig. 180-181).

This section shows the simplest rises, falls and revolutions available for mass teaching of schoolchildren.

Lifting the right (left) leg bent performed from a hanging position with the right (left), bending the leg, bending the free leg up and forward, followed by a swing down and back and pressing with straight arms on the crossbar, moving the shoulders forward and, straightening the supporting leg, come to a point-blank position with the right (left).

Lifting by coup performed from a hanging position with your arms bent, pushing one and swinging the other. Keeping your arms in a bent position, move your leg back, then swing one leg forward and push the other, bending at the hip joints, connecting both legs, send them forward and up until your stomach touches the bar. Next, raising your head and straightening your arms, straighten up and take a support position.


As they master this method, they begin to learn how to lift two people with a flip-push and then from a hanging position by force.

The rise with the right is performed from a standing hang, from an angle hang from a jump from swinging in a hang, after a fall from a stop with the right and from a stop. When lifting your right hand from a standing position, you should move your leg back, then swing your free leg into a hanging position. Having passed the vertical, push off from the floor with your legs in turn, bending, bringing your legs to the crossbar, swinging one over, go into a hanging position, bending with your right, take a short pause and, having passed the vertical back, energetically straighten up at the hip joints, pointing your legs forward and up, press simultaneously with straight arms onto the bar of the crossbar and go into a horseback position. The left one is also lifted.

Lifting by force alternately - from the hang, pull yourself up to the limit and jerk one arm to the point-blank range. Shifting your body weight onto your hand in support, move your other hand to support, straighten your arms and assume a support position.

Fall back from support to hanging bent over starts with moving your shoulders back. During the initial movement, the pelvis should be kept against the bar. Having passed the vertical with your feet, you should bend at the hip joints, toes at the crossbar, arms straight.

Turn forward right (left) performed from an underhand grip position. Raising yourself on your hands, you make a simultaneous forward movement with your leg and shoulders (stepping movement), your arms are straight, and when completing the rotation, you should straighten up, moving your leg forward.

Turn back right (left) performed from a position in the support of the right (left). Raising yourself on your hands, move your leg (located behind) back. The rotation begins with an active movement of the shoulders back (body straight) followed by a swing of the leg from behind to the front. The turn ends with a movement of the head and shoulders back and up and at the same time interception of the hands.

APPENDIX 3.

Vis - gymnastic element. The position in which the line of the athlete's shoulder girdle passes below the grip points. On a high bar, this position (hanging) is the starting position for all exercises without exception. It is especially important to perform the hang correctly to gain a sufficient amplitude of the swing and subsequent swings. Classification: 1. Simple hangs - hangs in which the athlete holds on to the apparatus with any one part of the body, usually with his hands. 2. Mixed hangs - hangs in which additional support is used by another part of the body.

Simple hangs

1. Hanging in a bent position. A hang in which the straightened or slightly arched body is positioned upside down (laid back) in front of or behind the sleeper.

2. Hanging from behind. Hanging with your arms pulled back.

3. Hanging in a bent position. Hanging, in which the body is bent at the hip joints so that straight legs are above the body, before sleeping next to or behind it.

Mixed hangs

1. Crouched hang. Mixed hang, in which the bent legs and feet touch the floor or support

2. Hanging while standing. Mixed hanging, in which the body is straightened and tilted back, and the legs touch the floor with the feet under the grip.

3. Hanging while standing from behind. A mixed hang with arms laid back, in which the straightened body is tilted forward and the legs touch the floor with the feet under the grip.

4. Hanging while lying down. Mixed hang, in which the legs touch the floor with the feet in front or behind the grip.

5. Hanging on the right (left). Mixed hanging, in which the right (left) bent leg rests with the popliteal fold on the apparatus, and the left (right) leg is straight, the body is slightly bent, the head is pulled back.

APPENDIX 4.

Simple stops

1. Horizontal stop. An emphasis in which a straight or slightly bent body is in a horizontal position.

2. Emphasis on the forearms. Position supported on the forearms.

3. Emphasis on the hands. Position on the uneven bars with support on your arms along their entire length.

4. Emphasis on arms bent. Support on the hands, in which the raised straight legs are above the body.

5. Stand with your right (left) leg apart. The position is in support, when the right (left) leg is in front of the projectile, and the left (right) leg is behind it.

6. Angle emphasis. An emphasis in which straight legs form a 90-degree angle with the body.

Stops and their classification

The emphasis is a gymnastic element. A position in which the shoulders are located above the support points.

Classification:

1. Simple stops - positions with support only by hands.

2. Mixed supports - positions with support not only from the hands, but also from another part of the body.

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.

Physical fitness level requirements: 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 a gymnastic bench, balance beam, pommel 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.

    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 muscle fiber strength 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 the training process on dynamic exercises, and leave static ones to “finish 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

  1. 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.
  2. 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.
  3. Now with the help of muscles lower press The outstretched legs are lifted off the floor and held suspended 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.


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