A set of floor exercises for 8 counts. Type "hand-to-hand combat
II. Leading and conducting
General management is carried out by the education department of the administration of the Primorsky district of St. Petersburg. The direct holding of the competition is entrusted to the "Kitezh Plus Youth Creative Forum" (GOU DOD "Kitezh Plus"), assistance in conducting is provided by the Rising Star Arts Development Club. The main panel of judges is responsible for the preparation of sports facilities and the observance of security measures during the competition.
III. Time and place of the competition
IV. Competitors
Teams take part in the competition educational institutions, specialized military and cadet classes, pupils of military-patriotic, teenage and youth clubs, formations and associations.
Composition of the team - 6 people: (at least 2 girls). The presence of reserve students and additional leaders in the team is not allowed.
Teams are divided into age groups as follows:
Notes: A team's membership in a group is determined by the date of birth of the oldest student in the team. In teams of 2 and 3 age groups, no more than three students of younger age groups are allowed. The same student is not allowed to play for more than one team.
V.I Competition Program. "Rules traffic»
Competition "Connoisseurs of traffic rules" (1-3 groups, 6 people participate) (coefficient -1.5)
Theoretical exam for knowledge of the rules of the road of the Russian Federation, with changes approved by the Government Decree Russian Federation No. 316 dated May 10, 2010 (tickets category "B").
Group 1 - with special tickets (parts 1-5) (tickets are available on the website of the City Center for Civil and Patriotic Education of the State Educational Institution of St. Petersburg "Baltic Coast" - www.patriotcenter.spb.ru in the "guidelines" section).
Group 2 - from 1 to 10 tickets
Group 3 - from 1 to 15 tickets
traffic rules sections: " general provisions”, “duties of pedestrians and passengers”, “general duties of drivers”.
The result of the team is determined by the sum of correctly answered questions. The control time for passing the stage is 10 minutes. In case of equal correct answers, preference is given to the team that spent the least time.
ABC of road signs (1-3 groups, 6 people participate)
A task for knowledge of road signs - name, belonging to a group.
The team receives test. Knowledge is tested on four types of signs:
Forbidding
prescriptive
Informational
Warning
The result of the team is determined by the sum of correctly named characters. The control time for passing the stage is 10 minutes. In case of equal correct answers, preference is given to the team that spent the least time.
3 Figured cycling relay (elements of the "Safe Wheel" competition) (1-3 groups, 4 people participate, 2 boys and 2 girls) (fine table - Appendix 3)
The competition is held on a site where obstacles are successively located at a distance of at least three meters from each other, the list of which is determined by panel of judges. A participant on a bicycle overcomes an obstacle course. The refusal of one of the team members to pass this stage of the competition leads to the disqualification of the team.
When determining the winners, the smallest number of penalty points is taken into account. In case of equal points, the advantage is given to the team that spent the least amount of time.
V.II Competition program.
HAND FIGHT
Fall insurance.
Only when passing self-insurance techniques, the participant is allowed to pass next steps competitions. If 3 or more team members fail to pass self-insurance, the team is not allowed to the next stages.
Self-insurance techniques protect against bruises on the ground during combat with the enemy.
1. Fall in sideways(1,2,3 age group) : from front rack
squat closer to the heels, press the chin tightly to the chest, exposing the leg diagonally forward, roll onto its side, controlling the fall of the arm of the same name extended at an angle of 45 degrees to the body with the leg extended. At the same time, with your free hand, you need to grab the collar of the clothes on the side opposite to this hand and press it tightly against the body body.
Mistakes: falling on a flat back, the chin is not pressed to the chest, the angle between the arms and the body is more than 90 °, the free arm is not pressed to the body.
2. Fall back(1,2,3 age group) : from the front stance, squat closer to the heels, press the chin tightly to the chest, group (hands forward, palms down), rolling back on the back, make a preemptive strike straight, slightly hands apart on the ground with palms down, the back is “round”, the legs are bent, the knees are apart (when the enemy attacks, kick him towards him), jump up and get ready for battle.
Mistakes: falling on a flat back, the chin is not pressed to the chest, the belay is made by jumping onto a flat back, knees together, the angle between the arms and the body is more than 90 °.
3. Somersault over the shoulder(1,2,3 age group): from the front (side) stand, lean forward and pass the left (right) hand between the legs with the palm down, press the chin to the chest; pushing off with your feet, roll over the left (right) shoulder and back in the direction of the left (right) leg (buttocks), jump up, get ready for battle.
Mistakes: stop on the side, touching the ground with the head.
2. Hand-to-hand combat techniques (exercise 29, RB-3):
1. Disarming the enemy when stabbing directly- beat off the enemy’s armed arm with the forearm inside and grab it with both hands by the wrist, strike with the foot, hold arm lever out, disarm. (2.3 age gr)
Mistakes:
1. leaving the line of attack was not completed;
2. a “relaxing” kick was not performed;
3. the retreat was not performed after the capture of the armed hand;
4. the lever of the arm outward (impact on the hand) is made only by the hands without simultaneous turning of the body;
5. disarmament was not performed;
6. loss of control over the enemy before the command "hang up".
2. Disarming the enemy when stabbed from above- defend yourself by placing the forearm of the arm up under the opponent’s armed arm when swinging, grab the opponent’s forearm with the other hand, kick, hold arm lever inside, disarm. (3 age groups)
Mistakes:
2. when doing upper block(“supports” by hand) elbow above the level of the wrist;
3. Disarming the enemy when hitting with a knife from below- with a step forward, meet the enemy’s armed hand with the forearm down, grab the clothes at the elbow with the other hand from above, kick in the groin or knee; conduct arm bend behind and disarm the enemy. (3 age groups)
Mistakes:
1. “entry” was not performed (approaching the enemy);
2. when performing the lower block (“stand” with the hand), the elbow is below the level of the wrist;
3. there is no grip on the forearm of the armed hand;
4. a “relaxing” kick was not performed;
5. lack of control of the opponent after the bend of the arm behind the back (possibly unhindered release);
6. disarmament was not performed;
7. loss of control over the enemy before the command "hang up";
4. Exemption from the capture of the neck by the enemy in front (clothes on the chest)- hit the enemy with the forearm from below on the arm, and grab it from above with the other hand; moving to a two-handed grip, kick and hold arm lever inside. (2.3 age gr)
Mistakes:
1. the impact on the forearm is made only by hands, without turning the body;
2. when performing an impact on the forearm, control over the opponent's hand was lost (the grip with the second hand was broken);
3. a “relaxing” kick was not performed;
4. the withdrawal was not performed after the kick;
5. when the lever of the hand is performed inward, there is no turn of the body;
6. Lost control over the enemy before the command "hang up";
5. Exemption from the capture of the enemy's neck from behind- while crouching, grab the opponent's hand(s) and turn your head to the side; strike with a heel on the shin, with a sharp movement of the hands upwards, release from the grip; while holding the opponent's hand(s), hold back throw(over the shoulder, over the shoulder from the knee), strike with the foot from below, take it for a painful hold. (3 age groups)
Mistakes:
2. stepping aside after a kick was not committed;
3. "relaxing" kick and stepping aside is performed towards the opponent's elbow (strengthened grip on the neck);
4. the opponent's hand is not fixed before the throw;
5. when throwing, there is no work with the body (drawing with hands);
6. the painful hold was not performed;
7. loss of control over the enemy before the command "hang up".
6. Exemption from the opponent's grip on the torso with arms behind- hit the enemy with a heel on the shin (foot) or with the back of the head in the face; crouching, free yourself from the grip, grab his hand with one hand by the forearm, the other by the shoulder, hold back throw; strike with a foot, take on a painful hold. (2.3 age gr)
Mistakes:
1. a “relaxing” kick to the shin (foot) or the back of the head to the face was not performed;
2. performed a “relaxing” kick to the shin (foot) and the back of the head to the face;
3. stepping aside after a kick (back of the head) was not done;
4. simultaneous capture of the forearm and shoulder of the opponent's hand was not performed;
5. there is no breakdown of the grip when stepping back with the foot with the simultaneous departure of the body "down - to the side";
6. the opponent's hand is not fixed before the throw;
7. when throwing, there is no work with the body (drawing with hands);
8. the painful hold was not performed;
9. loss of control over the enemy before the command "retreat".
7. Exemption from the capture of the body by the enemy from behind- strike with a heel in the shin, grab the opponent’s hand by the wrist and elbow, turning, hold bending the arm behind the back. (3 age groups)
Mistakes:
1. a “relaxing” kick was not performed;
2. no capture of the opponent's hand and elbow;
3. for the reception selected lower hand, which is fixed by the attacker top hand;
4. the impact on the hand is made without turning the body;
5. the arm was not bent behind the back (escort);
6. lack of control of the opponent after the bend of the arm behind the back (unhindered release is possible);
7. loss of control over the enemy before the command "hang up".
8. Exemption from the capture of the body by the opponent with arms in front- strike with the knee or the edge of the palm in the groin, crouching, jerking the arms apart, seizing the arm and torso, holding rear footrest, take on painful reception. (2.3 age gr)
Mistakes:
1. a “relaxing” kick with the foot or the edge of the palm was not performed;
2. performed a “relaxing” kick with the foot and edge of the palm;
3. stepping aside after striking with the foot (with the edge of the palm) is not done;
4. there is no breakdown of the grip when stepping with the foot to the side with the simultaneous departure of the body “down”;
5. no divorce of hands when leaving the body "down";
6. when performing the back step: no stepping with the foot behind the opponent; there is no supply of the body (tilt) forward when setting the foot; straight legs after setting the foot behind the opponent; deviation of the body back after setting the foot and holding the back footboard; the rear footboard is made only with the help of hands (no work with the body);
7. the painful hold was not performed;
8. loss of control over the enemy before the command "hang up".
A complex of hand-to-hand combat without weapons for 8 accounts.
(exercise 30, 1,2,3 age group)
Starting position - combat stance.
1. With a step forward with the left foot, prepare for battle.
2. Execute with the forearm of the left hand, beating up and with the fist of the right hand, strike forward straight.
3. Kick with the right foot forward straight.
4. With a step to the right, perform a backhand left blow with the edge of the palm of the right hand.
5. With a step with the right foot back, beat the forearm with the left hand inward.
6. With a step with the right foot forward, strike with the fist of the right hand forward from above.
7. Perform a strike with the left foot forward straight and, without lowering the leg down, with a step with the left foot forward, take the left-sided preparation for battle.
8. With a step with your left foot back, take a combat stance.
Mistakes are personal:
1. the movements of the arms and the withdrawal of the leg (step) forward during the preparation for battle are not synchronous;
2. when performing a rebound with the hand up, the elbow is above the level of the wrist; no return of the left hand (to the hip) when performing a strike right hand(fist) forward; punch is not indicated;
3. loss of balance when performing a kick; kick is not indicated; “falling” forward upon impact, as well as setting the foot forward after the impact;
4. backhand blow (with the edge of the palm) is made with a straight hand; setting the foot to the side (to the right) and the punch are not performed synchronously; full turn of the body to the right;
5. kicking inward with the hand and stepping back with the foot are not performed synchronously;
6. punch from above and step forward with the foot are not performed synchronously; a punch is made with a straight hand;
7. loss of balance when performing a kick; kick not marked
“falling” forward upon impact, as well as setting the foot forward immediately after the impact; movements of the legs and arms during preparation for battle are not synchronous;
8. when taking a combat stance, the hands are not “at the seams”; combat stance is not completed.
Command errors:
Non-synchronous execution of the complex (“inconsistency”);
Loss of orientation when performing (actions in different sides);
Performing the complex with opposite hands (feet);
Gap of the initial distance (in width and depth of formation);
Team members leaving the site before the referee's command.
I-III class
1. I. p. - legs on shoulder width, hands are freely lowered: 1-3 - raise your hands up, stand on your toes, stretch (inhale), 4-6 - relax your muscles, return to and. n. (exhale). Perform the exercise 3-4 times.
2. I. p. - about. p.: 1-sit down, relaxing the muscles of the body and lowering your arms freely down, 2 - maintain the accepted position (exhale), 3 - return to and. p., 4 - pause (inhale). Perform the exercise 4-5 times.
3. I. p. - about. with., hands to the sides. 1-2 - circles with hands forward, the same, back. Variations: consecutive circles (one hand half a circle behind), large simultaneous circles, alternating them with medium circles forward and backward (elbows pressed to the body), large counter circles with torso turns.
4. I. p. - stand - legs apart: 1 - tilt to the right, the right hand slides down the thigh; the left, bending, slides up the body, 2 - and. n., 3-4 - the same, in the other direction. Options: the same, making two springy slopes without stopping and and. P.
5. I. p. - stand - legs together, arms to the sides: jumps. Options: Supplement the exercise with upward movements of the hands. After jumping - walking in place.
6. I. p. - stand - legs together, hands on the belt: 1 - right leg forward, 2 - to the side, 3 - back, 4 - attach. The same with the left foot. Options: the same, with hand movements forward, to the side, forward and on the belt.
IV-VI class
1. Walking in place with vigorous hand movements. Options: walking, raising your knees high; walking with a change of pace; alternating walking and running in place.
2. I. p. - about. p.: 1 - arms to the sides; 2 - hands up, stretch, 3 - hands to the sides, 4 - hands down. Options: the same, rising on toes, at the expense of "2". The same, taking a step to the side at the expense of "1" and putting your foot on the account "4".
3. I. p. - wide stance - legs apart, hands on the belt: 1 - squat on the left leg, arms forward, 2 - and. n., 3-4 - the same, crouching on the right leg. Options: springy squats 2-3 in a row.
4. I. p. - stand - legs apart, hands on the belt: 1 - tilt forward 2 - straighten up, 3 - tilt back, 4 -and. n. Options: two springy tilts forward and backward, at the expense of "2" - repeat the forward tilt, bending over, arms to the sides.
5. I. p. - about. s., arms to the sides: 2 circles with arms forward, the same, back. Variations: consecutive circles (one hand half a circle behind), large simultaneous circles, alternating them with medium circles forward and backward (elbows pressed to the body), large counter circles with torso turns.
6. I. p. - stand - legs apart: I-tilt to the right, the right hand slides down the thigh, the left, bending, slides up the body, 2 - and. n., 3-4 - the same, in the other direction. Options: the same, making two springy slopes without stopping in and. P.
7. I. p. - stand-legs together, arms to the sides: 1 - jump legs apart, arms down, 2 - jump legs together, arms to the sides. Options: Supplement the exercise with upward movements of the arms. After jumping - walking in place.
8. i. p. - stand - legs together, hands on the belt: 1 - right leg forward, 2 - to the side, 3 - back, 4 - attach. The same with the left foot. Options: the same, with hand movements forward, to the side, forward and on the belt.
VII-VIII class
1. Walking in place with vigorous hand movements.
2. I. p. - about. c .: 1 - step with the left foot to the side, hands to the shoulders, 2 - hands up, stretch, 3 - hands to the shoulders, 4 - put the foot, hands down. Options: the same, rising on toes, at the expense of "2", "at the expense of" 1 "with force clench the hands in fists, and at the expense of" 2 "spread your fingers wide.
3. I. p. - stand - legs together, hands on the belt: 1 - right foot to the side, 2 - lunge with the right to the right, 3 - pushing off with the right, stand on the left, right to the side, 4 - put the right foot. Options: supplement the exercise with hand movements to the side.
4. I. p. - about. p.: 1-tilt forward with a straight torso, arms to the shoulders, 2 - straighten up, arms down. Options: in an inclination at the expense of "1" hands behind the head.
5. I. p. - stand - legs together, arms to the sides: 1-2 - two circles with hands down, 3-4 - two circles with hands up. Options: at the expense of "3" - bend your arms to your shoulders with force, clenching your hands into fists, at the expense of "4" - to the sides.
6. I. p. - stand - legs apart, hands on the belt: 1 - right hand to the side with the body turned to the right, 2 - and. n., 3-4 - the same, in the other direction. Options: two springy turns to the right and left without stopping at and. p., turns of the torso with the spread of arms to the sides, palms up, jerk them back.
7. I. p. - stand - legs together, arms to the sides: 1 - bend the right leg in front, 2 - and. n., 3-4 - the same, bending the left leg. Variations: Arms forward, palms down.
8. I. p. - stand - legs together, hands on the belt. Jumps on two legs with turns of 90 and 180°. Options: turn every second jump; alternate turns; after jumping - walking in place.
9. I. p. - stand - legs apart: 1 - hands behind the head, 2 - left hand up, right forward, 3 - hands behind the head, 4 - hands down. The same, changing the position of the hands at the expense of "2". Options: arms to the sides, alternate movements of the arms to the sides, up, to the sides and down, starting with the right hand (the left hand is one count behind). The same, the left hand is switched on sequentially (in four counts).
Complexes of hand-to-hand combat techniques are designed to improve skills in delivering punches and kicks, in performing defense techniques, movements, spatial orientation in hand-to-hand combat, as well as to improve skills in combat with a machine gun.
They are performed in the preparatory part of complex classes, classes on overcoming obstacles and hand-to-hand combat in the morning. physical exercise, during physical training and in the preparation of military personnel for service on guard.
Complexes are performed on 8 accounts.
Hand-to-hand combat complexes with a machine gun(fig.54)
Starting position - combat stance, weapon to the leg
1. With a step with the left foot forward, take the ready for battle and beat the barrel of the machine gun to the right.
2. Perform an injection with a bayonet (poke with a barrel) with a lunge with the left foot.
3. With a step with the right foot back, strike with the butt plate straight back.
4. Turning on the left foot to the right, with a step of the right back, beat off the barrel of the machine gun to the left.
5. With a short step forward with the right foot, strike with the butt from the side.
6. With a turn in a circle over the left shoulder, putting the right leg back, protect yourself from a blow from above with the support of the machine gun.
7. With a step with the right foot forward, perform a straight forward magazine kick.
8. With a turn to the right, take a combat stance.
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Fig.54
A complex of hand-to-hand combat without weapons(fig.55)
Starting position - combat stance.
1. With a step forward with your left foot, get ready for battle and beat it up with your left hand.
2. Strike with the right hand forward straight.
3. Kick with the right foot forward straight or from below.
4. With a step to the right, perform a backhand blow to the side with the edge of the palm of the right hand.
5. With a step with the right foot back, beat the left hand inward.
6. With a step with the right foot forward, strike with the fist of the right hand forward from above.
7. Kick with the left foot forward straight, take the left-handed position for the fight.
8. With a step with your left foot back, take a combat stance.
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Rice. 55
Chapter III.
PURPOSE AND OBJECTIVES OF PRACTICAL EXERCISES ON HAND-TO-TO-HAND FIGHTING
Training sessions in hand-to-hand combat are the main form of training military personnel for hand-to-hand combat. They are organized and conducted with all personnel of the Armed Forces of the Russian Federation.
The main type of hand-to-hand combat training is practical training. They are held with the aim of mastering the applied skills of successful hand-to-hand combat in single combat with the enemy, the development and improvement of physical, special and psychological qualities.
In accordance with the requirements of the NFP, practical classes are held in sections physical training and complex. On complex lessons conducted for the purpose of general and special physical training of personnel, military personnel are also trained for hand-to-hand combat with the enemy. Their content includes training in the implementation of hand-to-hand combat techniques and actions in combination with exercises from other sections of physical training.
The effectiveness of practical exercises depends on the organization and methodology of their conduct, which involves the creative application of the principles and methods of training and education of military personnel. This is expressed in increasing the interest of students in classes, in creating conditions for the effective manifestation of their physical and psychological capabilities and ensuring optimal density and physical activity in the classroom.
The objectives of hand-to-hand combat are:
1. Teaching techniques and tactics of hand-to-hand combat with the enemy.
2. Development of speed in actions, dexterity and strength.
3. Education of courage and determination, resourcefulness and initiative, self-confidence.
4. Increasing the body's resistance to adverse factors of combat activity.
5. Raising the ability to apply the acquired skills of hand-to-hand combat in difficult conditions.
It should not be forgotten that the warm-up has a great influence on the psyche, helps to eliminate excessive excitement before the meeting, especially in its first minutes, regulates your pre-start and starting state, especially if you have arranged a competition. What are the general guidelines for a warm-up? First of all, it is important to choose the right exercises. And having picked them up, provide for a gradual increase in their intensity. Do each warm-up exercise 5-10 times. We recommend using 10-15 exercises in the warm-up complex. Start with walking or light running, then do some exercises for small " muscle groups, gradually moving on to heating larger ones. Gradually increase the range of motion as well. At first, it is better to give a load to the muscles of the upper body, and then to the lower one.
The signal for the end of the warm-up will be the beginning of sweating, slight reddening of the skin, and the appearance of heat in the muscles.
A warm-up is best done in the form of a set of exercises that you can compose based on your well-being and the focus of the upcoming lesson. Usually the complex begins with warming up and breathing exercises- various types of walking, running, running with jumps and hand movements. Then there are exercises for the development of the muscles of the body, shoulder girdle, arms and legs - tilts, squats, circular motions torso and pelvis, push-ups, etc. Swinging and jerking movements of the arms and legs with a large amplitude and flexibility exercises are advised to be performed after the muscles have warmed up. The complex is also recommended to include exercises that imitate the technique of strikes and movements individually or in combination. By the nature of the movements, they are close to the technique of the game, help to master and consolidate it in simplified conditions, gradually lead you to playing on the table, so the complex is usually completed with imitation exercises.
We bring to your attention a number of exercises, on the basis of which you can create a warm-up complex. The exercises are listed in order of increasing difficulty.
Running exercises.
(Fig. 38)
1. Snake running, running around racks or various objects.
2. Running with arbitrary acceleration of 3-5 m.
3. Running, "throwing" straight legs forward.
4. Running, "throwing" straight legs back.
5. Running with high hips.
6. Running with an overflowing movement of the lower leg back.
7. Running backwards.
8. Movement with side steps (right, left).
9. Moving with side steps in the tennis player's stance alternately with the right and left side (after two steps, after one step).
10. Moving with side steps in the rack of a tennis player facing forward with simultaneous movement to the right and left.
11. The same, but backwards.
12. Moving sideways (right, left) with cross steps (“lezginka”): for example, when moving with the right side, place the left leg alternately crosswise either in front or behind the right. The right leg is only moved to the right.
Jumping exercises.(Fig. 39)
1. Hands on the belt, jumps on one leg with a change of legs.
2. Hands on the belt, jumping on both legs in a triangle or square.
3. Jumping to the side from one foot to the other in place through the lines drawn on the floor.
4. Jumping out of the squat (half squat) up.
5. Jumping out of the squat (half squat) forward.
6. Hands on the belt, jumping on both legs with a turn of 180° (360°).
7. Jumping on one leg moving forward.
8. Jumping on one leg left and right.
9. Jumping on both legs, pulling the knees to the chest ("kangaroo").
10. Jumping with both feet over the bench.
Exercises for the muscles of the hands.(Fig. 40)
1. Standing in the main stance - arms forward, to the sides, up.
2. Hands to the shoulders - circular rotations of the hands.
3. Circular rotations with straight arms - 4 times forward, 4 times back, gradually increasing the amplitude.
4. Circular rotations with straight arms in different directions: right forward, left back and vice versa.
5. Circular rotations of the forearm in and out from the position of the hand to the sides.
6. Circular rotations with brushes clenched into a fist, in one
and the other side, with both hands simultaneously and alternately from the position of the hand to the sides or forward.
7. Squeezing and unclenching the hands into a fist from the position of the hand forward.
8. Legs apart, jerks with arms bent at the elbows in front of the chest with a turn of the torso.
9. Clutch the brushes “in the lock” - kneading.
10. Right hand at the top, left hand at the bottom jerking hands back.
11. Right hand above, left below - with jerks of hands back and
to the sides, a gradual (8 counts) change in the position of the hands: left at the top, right at the bottom.
12. Standing facing the wall - repulsion with both hands from the wall, gradually increasing the distance to it.
13. Emphasis lying - push-ups from gymnastic bench or from the floor, leg push-ups on the gymnastic bench.
14. Pull-ups on the bar with an overhand or underhand grip.
Exercises for the muscles of the body.(Fig. 41)
1. Feet shoulder-width apart - tilts, reaching the floor with your hands.
2. Legs wider than shoulders - tilts, reaching the floor with your elbows.
3. Feet shoulder-width apart, bending over, arms to the sides - turning the torso, reaching out with the toes of the legs.
4. Feet shoulder width apart, hands on the belt - circular movements of the pelvis.
5. The same, feet shoulder-width apart, arms "locked" above the head - - rotation of the body, trying to describe a large circle with hands.
6. Tilt back, bending over, reaching for the heels with your hands.
7. Tilt back, bending over, taking out the left heel alternately with the right hand and vice versa.
8. Feet shoulder-width apart, hands on the belt - three springy tilts in one direction and the other.
9. The same as the exercise but the hands are clasped above the head.
10. The same as the exercise, but with two side steps in each direction and reaching the floor with clasped hands.
11. Feet shoulder-width apart, one hand at the top, the other at the bottom - for each count, tilt to the sides with an overflowing movement of the hands behind the back.
12. Lying on the stomach, hands behind the head - bending back.
13. Emphasis on the back - unbend and bend your arms, bending your torso.
14. From a supine position, arms along the body - tilt to straight legs with a return to the starting position.
15. The same, but hands behind the head.
16. The same, but hands up.
17. Lying on your back, arms to the sides - raise straight legs up and lower alternately to the left and right side.
18. Feet shoulder-width apart, standing with your back 30-50 cm from the table - without taking your feet off the floor, reach the far corner of the table with your hand.
Exercises for leg muscles.
(Fig. 42)
1. Squats with arms extended forward, do not take your heels off the floor.
2. Hands on the belt - lunge with the right foot, three springy swings. Same, lunge with the left leg.
3. The same, but change of legs in a jump.
4. The same, but lunge with the foot to the side.
5. Hands put forward - alternately swinging your legs forward, reaching your hands with your toes.
6. Hands to the sides - alternately swinging the legs to the sides, reaching out with the toes of the hands.
7. Emphasis crouching, right leg to the side - without taking your hands off the floor, change legs in a jump.
8. Jump position change - emphasis crouching, emphasis lying.
9. Slightly bend your knees, put your hands on your knees - circular rotations in the knee joints.
10. Hands on the belt, leg on the toe - circular rotations in the ankle joint.
11. Stepping back 60-80 cm from the wall and resting your hands on it - lifting on your toes.
12. Hands on the belt - from a deep squat, alternately "throwing" straight legs forward - squatting dance.
