Gymnastic bars exercises for teenagers. Bars training for beginners and professionals

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method of teaching gymnastic exercises on uneven bars

CHARACTERISTICS AND CLASSIFICATION OF EXERCISES

Exercises on the uneven bars consist of swing, power and static elements and their connections, performed in stops and hangs, and are divided into the following main groups: lifts, somersaults, swing turns, somersaults, static positions and strength exercises, dismounts.

Bar exercises are effective tool development of the strength of the muscles of the arms and torso, dexterity, the formation of applied and sports skills.

To successfully master the swing elements and connections, you first need to master the technique of swinging in support and in support on the hands (having previously mastered swinging in emphasis on the forearms).

Swinging in support (Fig. 1) is a pendulum movement of the body. First, master the position of the stop. In support, the arms should be straight, the torso and legs should form an almost straight line, the head should be held straight (Fig. 1, b).

Swinging begins with the movement of the legs and pelvis forward, bending slightly into hip joints(Fig. 1, c). At the extreme point of the forward swing, you need to straighten up and send your legs back with an active movement. Having passed the vertical with a straight body, bend slightly, and straighten back at the extreme point of the swing (Fig. 1, a). It is very important not to bend your arms while swinging, but to keep your shoulders above the grip point, swinging with your whole body, and not just with your legs.

Rice. 1

Swinging in an emphasis on the hands, in many respects similar in technique to swinging in an emphasis. Preliminarily master the position of the emphasis on the hands (Fig. 2).

Initially, the poles are set at such a height that those involved, standing on their toes, can take the emphasis on their hands. Having additional support with their feet, they will be able to correctly perform the stop position. The body in the emphasis on the hands should be straightened, the arms slightly bent, the shoulder girdle tense.

After mastering the correct position in support, the teacher helps the student to swing. When swinging, the straight position of the torso is maintained, the shoulders are held above the poles. One of the methodological techniques that help to successfully master the technique of swinging is to perform swinging on poles installed obliquely.

Fig.2

LIFTS

Swinging forward from an emphasis on the forearms

Training sequence:

2. From swinging in an emphasis on the forearms with a swoop forward, the emphasis is lying on the back of the forearms, legs apart;

3. From swinging in an emphasis on the forearms, lifting with a swoop forward into a gray-haired position, legs apart;

4. From swinging in an emphasis on the forearms, lifting with a swing forward to point-blank range with the help of a teacher;

5. Swing forward point-blank independently.

When lifting with a swing forward, you should pay attention to the following details of the technique:

a) when performing a swing back, the shoulders should be in a vertical position, and the body should be straightened;

6) it is necessary to slow down the movement of the legs at the extreme point of the forward swing, i.e. at the moment when the legs rise above the poles;

c) the main effort with the hands and the vigorous movement of the body forward and upward should be carried out simultaneously with the deceleration of the movement of the legs;

d) help the student with one hand under the back in the lumbar region, with the other - behind the shoulder.

Swinging back from an emphasis on the forearms

Training sequence:

1. Swinging in emphasis on the forearms;

2. From swinging in emphasis on the forearms with a swoop back emphasis lying legs apart on the forearms;

3. From swinging in an emphasis on the forearms (at the ends of the bars facing inward), lifting back with a swing to point-blank with the help of a teacher;

4. Swing back to the dismount to the right (left);

5. Swing back at close range.

When performing a back swing lift from an emphasis on the forearms, you should pay attention to the following details of the technique:

a) at the moment of passing the vertical position, it is necessary to slightly bend the body and then, with an active movement of the legs back, unbend it;

6) straighten your arms at the extreme point of the swing back, while straightening the body;

c) help the student with one hand behind the shoulder, with the other - under the thigh when lifting at the ends of the bars, starting from a vertical position, and when lifting in the middle of the bars - from a horizontal position.

Swinging forward from the emphasis on the hands

On the back swing (Fig. 3), you need to bend slightly at the hip joints, and with the start of the forward swing, bend. Having passed the vertical, it is necessary, while bending, to energetically send the legs forward upward and slow down their movement at the level of the poles, simultaneously performing a jerk with the body and pushing off the poles with the shoulders. Pressing the poles with your hands, go to point-blank range, bending slightly and continuing to swing forward.

Fig.3

Sequence of learning

1. Waving in emphasis on the hands;

2. Flexion and extension of the arms in support in combination with swinging (Fig. 4) (1 - at the end of the back swing, bend the arms, straighten the forward swing; 2 - bend the arms at the end of the forward swing, straighten the back swing);

Fig.4

3. In emphasis on the hands, resting your feet on the gymnastic goat, quickly straighten up and then, sharply bending, go to point-blank range, actively pressing your hands on the poles (Fig. 5);

Fig.5

4. Swing forward on inclined (forward) bars;

5. Swinging forward into a sitting position with legs apart;

6. Swinging forward into a sitting position with legs apart on your own;

7. Swing forward point-blank with help;

8. Swing forward point-blank independently.

Assist by standing to the side and pushing the student with his hands from below under the back and hips, and then supporting under the hips.

Swinging back from the emphasis on the hands

From the emphasis on the hands, bending, unbending forward, pull the shoulders to the hands, bending the arms at the elbows (Fig. 6). Straighten the body at the level of the poles. Next, you need to bend slightly and, bypassing the vertical, actively send your legs back and up with a whip-like movement. When the legs are above the level of the poles, make an energetic jerk, with the body forward, pressing the poles with your hands, move your shoulders forward and, extending your arms, go to point-blank range.

Fig.6

Training sequence:

1. Repeat waving on your hands. Swinging should be performed in a large amplitude, slightly bending the body to the vertical and making a whip-like movement with the legs back after passing the vertical;

2. Repeat flexion and extension of the arms in support in combination with swinging. Pay attention to the whip-like movement of the legs when swinging back and the active extension of the arms after passing the vertical position;

3. Repeat the back swing lift from the emphasis on the forearms;

4. Swing back at the ends of the bars facing inward with the help of a teacher (when swinging forward, bend your arms and pull your shoulders to your hands);

5. Swing back in the middle of the bars from swinging with help and on your own.

Lifting kip from an emphasis on the hands, bending over

From swinging in emphasis on the hands (Fig. 7), swoop forward, slightly bending, and then straightening the body, take a position close to the stand on the shoulder blades (Fig. 7, a). Bend springily, take the position of the stop bent (Fig. 7, b), and at a pace sharply straighten, directing the pelvis and legs forward and upward and, pushing off with the shoulders, go to stop, slightly bent at the hip joints (Fig. 7, c). Further, slowing down the movement of the legs, press with straight arms on the poles and perform a back swing (Fig. 7, d, e). This position at the moment of going to the stop allows you to perform a back swing with a sufficiently high amplitude. The extension should be quick and short, followed by leg braking.

Rice. 7

Assistance is provided by standing on the side, pushing the student with his hands from below under the lower back, then restraining the movement of the legs under the hips.

Training sequence:

1. Master the correct position of the stop by bending over after the forward swing (Fig. 7, a, b);

2. Poles obliquely (forward):

- lifting by kip at point-blank range.

3. Poles horizontal:

- lifting by kip into a gray leg apart;

- rise by kip into a sit on the thigh;

- lifting by kip at point-blank range. All exercises are first performed with the help, then independently.

Lifting kip from the hang, bent over

It is performed with a run from a standing hang, from an angle hang and a hang bent at the ends and inside the bars. Bending is performed at the end of the forward swing (Fig. 8, a, b).

Swing back, after passing the vertical, it is necessary to vigorously unbend, sending the legs up and forward (Fig. 8, c). Then, slowing down the movement of the legs and pressing with straight hands on the poles, go to point-blank range (Fig. 8, d). At the moment of extension, the feet should pass in the grip area. In the emphasis, the body remains slightly bent (Fig. 8, e), straightening forward, perform a back swing.

Fig.8

Training sequence:

1. Master the correct position of the hanging bent over after a forward swing from various I.P. (standing hanging, hanging at an angle);

2. On the crossbar from hanging from a running start and hanging at an angle, lifting on horseback, lifting with a kip;

3. I.P. the same, but lifting forward at point-blank range from behind with help;

4. From the hanging, standing with a grip on the ends with a run, kip-up with the help and independently;

5. The same in the middle of the bars, but in the gray legs apart;

6. The same, but lifting at close range;

7. The same, but from a hanging angle;

8. Lifting with a running start and hanging at an angle independently.

When teaching the kip-up, it is important to achieve a good range of motion, full flexion of the body in the hanging pike and subsequent vigorous extension up and forward, as well as a good swing of the legs back after the push-up.

It is necessary to insure and provide assistance when lifting, supporting the student under the lower back and hips.

Turn around right in the emphasis by alternate interception of hands

At the end of a small swing forward (Fig. 9), spreading your legs and moving to the left, push off with your right hand and turn to the left to perform a jump with your right hand point-blank astride the left pole. Accentuated swing to the left with legs apart and, pushing off with your left hand, turn your shoulder back to the left point blank, connect your legs in front.

Fig.9

Training sequence:

1. In an emphasis on low bars, with a small swing forward, push off with your right hand and with a turn to the left go to emphasis on the left pole;

2. I. P. the same, but with a small swing forward with a turn to the left, go point-blank to the left pole and, not lingering in emphasis on the left pole with a turn to the left, go point-blank to both poles;

3. I. P. the same, but with a small swing forward with a turn to the left, perform a right swing and go to point-blank riding on the left pole with a simultaneous swing of the spread legs to the left;

4. From the stop astride the left pole with a swing with spread legs to the left, push off with the left hand and with a turn to the left go to the stop on both poles;

5. Making a turn around as a whole.

Assist standing on the side of the turn, supporting the student under the shoulders in case of a forward fall after the first half of the turn.

From a gray-haired leg apart with a swing of one leg inward back, crossing with a turn in a circle into a gray-legged leg apart

From a gray-haired leg apart, intercept the right pole with the left hand and cross with the right hand back with a turn around in a gray leg apart.

Training sequence:

1. From a gray-haired leg apart on a horse with support on one hand, a swoop back, a cross with a turn in a circle into a gray-haired leg apart;

2. From the stop lying on top, longitudinally right inside, leaning with the right toe on the back pole, bending the left one with a turn to the right by 90 ° and intercepting the right leg apart into the gray;

3. From an emphasis lying on top of the right longitudinally, with a swing of the right to the side, crossing with turning into a gray leg apart;

4. From a sitting position with the support of the left thigh, right in front, interception of the left hand by the right pole and swing of the right back, crossing with a turn to the right in a circle in the gray legs apart;

5. From a gray-haired leg apart, a crossing with a turn in a circle into a gray-haired leg apart.

TUMBLING

Somersault forward from a gray-haired leg apart

hang bars somersault dismount

From the gray-haired legs apart with the support of the hands in front of the hips, bending the arms, raise the pelvis, then lower the head to the chest, spread the arms, lean on the poles with the shoulders and perform a somersault. During the somersault, do not reduce the legs, intercept with the hands before the hips touch the poles.

Training sequence:

1. On the mat from the stop, standing with legs bent apart, somersault forward into a gray leg apart;

2. On the mat from the stop, standing on one knee, the other leg back, pushing one and swinging the other somersault forward at point-blank sitting;

3. the same, but in gray legs apart;

4. From gray-haired legs apart gymnastic bench, on which a gymnastic mat is placed, perform an interception forward, then, leaning on your hands, go to point-blank standing with your legs bent apart and do a somersault forward into a gray leg apart;

5. From a gray-haired leg apart on two narrowly set gymnastic benches covered with gymnastic mats, perform a somersault forward;

6. the same, but from the stop while kneeling with a push of one and a swing of the other.

The task of the last two exercises is to teach those involved at the moment of turning over their heads to rest their shoulders on the benches.

On obliquely placed poles covered with two morgues:

1. From the stop, standing on one knee with a swing of one and a push of the other, somersault forward into a gray leg apart with the help;

2. Somersault forward from a gray leg apart with help;

3. The same, but without the help of a teacher.

On horizontal bars:

1. Somersault forward from the stop while standing on one knee (the poles are covered with mats) with the help;

2. Somersault forward from a gray leg apart (poles are covered with mats) with the help;

3. Somersault forward from a gray leg apart (poles are covered with mats) independently;

4. Somersault forward from a gray leg apart without gymnastic mats with the help and independently.

Assist at the moment of turning over the head with one hand under the back under the bars, with the other - under the thigh above the bars.

Forward roll from shoulderstand to squat, legs apart

In a shoulder stand, without lowering your arms, bend, lowering your head to your chest and spreading your legs, then intercept your arms forward and perform a somersault forward into a gray leg apart.

Provide insurance and assistance with one hand under the back, with the other - under the pelvis under the bars.

Somersault back bending from the emphasis on the hands(Fig. 10).

Swing forward in emphasis on the hands, a strong swing of the legs up through oneself is performed. Passing the vertical in the position of a high emphasis on the hands, bending over, smoothly straighten in the hip joints, spread the arms to the sides and take the head back. After passing approximately 45° behind the vertical, grab the poles and go to the emphasis on the hands.

Rice. 10

Training sequence:

1. From sitting on mats, somersault back over the shoulder;

2. From sitting on the mats, somersault back through a handstand;

3. On the uneven bars from the shoulder stand, somersault back to the emphasis on the hands;

4. Swinging in an emphasis on the hands with a large amplitude to a high stop on the hands bent over;

5. On low bars or stands, the student takes a high emphasis on his hands, bending over, and the teacher, standing on the bars, holds him by the shins. The student spreads his arms and bends, and the teacher lifts him by the legs and puts him in emphasis on his hands. (You can help while standing nearby on a horse or goat);

6. Performing somersault from swinging with help and independently.

You need to help under the back, standing on the side when swinging forward, and hold the legs after passing the vertical. To exclude bruises on the bars, mats or special soft covers are placed on the poles.

To teach the roll back to the shoulder stand and through the shoulder stand at close range, the same methodological techniques are used.

SLUTS

Decline in the hanging angle from the emphasis on the hands

On the swing back, you need to slightly rise above the poles, straighten your arms (pushing yourself back) and, bending at the hip joints, go to the hanging angle. The exercise is taught in a holistic way. In the hanging angle, the arms should be straight and form a straight line with the body, the head is lowered to the chest, the body is bent at the hip joints to a right angle.

Decline from support to support on the hands

From swinging in emphasis on the swing back, moving away, go to emphasis on the hands. The exercise is performed in a holistic way. When swinging back, when the legs take a horizontal position, bend your arms and, moving back, go to emphasis on your hands.

Decline from support to emphasis on the hands bent over (Fig. 11)

From swinging in emphasis on the swing forward, slightly bend your arms and move your back backwards to the emphasis on your hands, close to the stand on the shoulder blades, then bend.

Rice. eleven

Decline in the hang bent over from the stop(Fig. 12)

From swinging at the emphasis at the end of the forward swing, you need to bend at the hip joints and make a fall back on straight arms (fall back onto your back). First, you need to familiarize the student with the position in the hanging bent over (grip from the inside, head lowered to the chest, knees in front of the face). The exercise is mastered with the help of applying “wiring” along the movement with support under the back and hips.

Rice. 12

The pike drop is performed in two ways, depending on what movement follows it.

The first method (Fig. 12, a) is used when lifting with a kip, when a strong swing is not required. With this method of performing a decline, the “leading” when the body moves down is the back (the student “falls” back onto his back).

The second method (Fig. 12, b) is used before lifting the arc, where a strong swing is needed. Lowering the body down occurs earlier, when the pelvis on the forward swing has not yet reached the grip points for the poles. The "leading" when lowering the body down is the pelvis. Flexion of the body in the hip joints begins later and ends after the shoulders pass the level of the poles.

RACKS

Shoulder stand(Fig. 13)

Slightly arched, upside down body. The arms bent at the elbow joints are spread apart and rest on the poles. The head is slightly tilted back. At the beginning of training in the shoulder stand on low bars or stands, learn with the help of a teacher the correct body position in the shoulder stand.

Rice. 13

Shoulder stand from gray legs apart

By force, bending your arms, bring the pelvis up, and spreading your arms to the sides, go to emphasis on your shoulders, then connect your legs and bend slightly.

Shoulder stand back

From swinging in emphasis with a swing back, bend your arms (after passing the body of a horizontal position) and, spreading them to the sides, go to point-blank range on your shoulders, take your head back, bend your torso slightly.

Handstand(Fig. 14)

The arms are straight, the body is slightly bent, the head is tilted back. At the beginning of training, master the correct position of the body on the racks or low bars with the help of a teacher.

Rice. 14

Backward handstand

It is performed with an almost straight body. The movement of the shoulders back after the body passes the horizontal position is carried out synchronously with the movement of the legs and ends at the moment of entering the handstand.

Training sequence:

1. Handstand on the floor with a swing of one and a push of the other leg;

2. The same on the stands;

3. At the ends of the low bars, facing outward, with a swing back, stand with the help of a teacher standing on a raised platform (table, goat) and supporting the student under the shoulder and hip;

4. The same in the middle of the low bars;

5. Performing a stand with a swing on your own.

Ways of self-insurance:

1. When falling forward in the middle of the bars, lower yourself onto your shoulders and do a somersault forward;

2. When falling back, bend your arms and sit your legs apart, or lower yourself to point-blank range, holding your legs back, or jump off the bars;

3. When falling forward in a stance at the ends of the bars facing outward, lower one hand and, turning around in emphasis on the other, jump over the bars.

DISCOTTERS

Dismounts on the uneven bars are performed with a swing back and forth from the stop, from the stand on the shoulders and on the hands.

Dismounts at an angle

1. From a sitting position, legs apart, swoop forward, connecting the legs, dismounting at an angle to the left or right;

2. From a sitting position on the left thigh on the right pole, with a swing of the right dismount at an angle through both poles;

3. From swinging in an emphasis with a swoop forward, a dismount with an angle to the left or right.

Lead-up exercises for angled dismounts

1. From a gray-haired leg apart, swoop forward, connecting the legs, sitting on the left or right thigh;

2. From sitting on the left thigh with a swing of the right, go to sitting on the right thigh and back;

3. From swinging in an emphasis with a swing forward, sit on the left or right thigh;

4. From swinging in an emphasis (on low bars) with a swoop forward, an angled jump into a sitting position on a hill of mats with a height at the level of the poles.

A forward swing dismount is performed from the stop with a swing of medium amplitude. Passing a vertical position, it is necessary to make an energetic movement of the legs forward and up and to the side. At the end point of the swing, you need to sharply straighten up, lowering your legs back and raising your shoulders up and to the side with a push with your hands. After the legs pass over the poles, the hands from the far pole must be rearranged to the near pole.

Dismount with a swing forward with a turn of 1800(Fig. 15)

The turn is performed inward towards the bars while extending the body at the highest point of the swing. If the dismount is performed to the right, then the turn is performed with the support of the left hand, followed by an interception with the right hand after the turn. First, a dismount is taught with a 90 ° turn facing the bars. After turning over the pole, you must alternately intercept with your hands and finish the dismount, holding the pole with both hands. First, perform a dismount at the ends of the bars facing outward.

Rice. 15

Swing back dismount

Passing back the vertical with a swing, it is necessary to vigorously unbend in the hip joints and send the legs back and up and to the side. At the end of the swing, slowing down the movement of the legs, bend slightly and take the body out of the poles, quickly moving the hand from the far pole to the pole through which the dismount is performed, and take the other hand, the same name as the dismount, to the side. First, perform a dismount at the ends of the bars facing inward through a rope or a gymnastic stick.

Side dismount

From swinging in emphasis on the swing forward, passing the vertical, you need to bend slightly and send your legs forward, up and to the side, while simultaneously turning towards the supporting arm and transferring the weight of the body to it. At the same moment, a hand push is performed on the opposite side of the dismount. A little before reaching the highest point of the swing, quickly straighten in the hip joints and turn 90 ° - sideways to the pole, then push off with the supporting hand and land with your back to the projectile.

Training sequence:

1. From the emphasis lying on the floor behind with a push of one hand and extension in the hip joints, go to the emphasis lying sideways;

2. From swinging in emphasis at the ends of the bars, facing outward, sideways dismount through a rope or gymnastic stick;

3. Side dismount with help at the ends of the bars (the teacher helps with one hand over the shoulder, the other under the thigh from below).

Side flip dismount from shoulder stand

The main condition for learning this dismount is correct position student in the stance (direct position of the body at the time of the coup). Since it is difficult for a student to determine the direction of the dismount when performing a dismount, it is necessary to use the help of a teacher and lead-up exercises at the first stages of training. Help and insure the student should be standing from the back.

Training sequence:

1. Flip to the side from a handstand on the floor with the help of a teacher;

2. Flip to the side from a headstand and handstand, standing on a raised platform (a hill of mats, a goat, a table), with the help of a teacher and independently;

3. Flip to the side from the shoulder stand at the ends of the bars facing outward (the bars are low, the teacher helps with the dismount with support under the back);

4. performing a dismount on medium and high bars with the help and independently.

Single jump dismount with a 90° turn from a push-up swing at the ends

At the end of the swing to the back, move your shoulders forward, then, raising the pelvis, bend slightly, push off with one hand and jump over the pole with the same leg with a simultaneous turn of 90 ° towards the supporting arm. Land sideways on the bars.

Leg jump apart from swinging in emphasis at the ends (Fig. 16)

At the end of a small swing back, quickly bend and bring your shoulders forward, then, raising your pelvis, bend slightly, spread your legs wide and, vigorously pushing off with your hands, jump over the ends of the bars. In flight, bend over and connect your legs before landing.

Rice. 16

The dismount should be trained on low bars. Provide insurance and assistance while standing in front and to the side. When swinging back, the teacher stands facing the student and takes him by the shoulder. Stepping back, helps the student move forward from the poles, pulling him by the shoulder towards you if he remains above the poles.

Training sequence:

1. From an emphasis lying on the floor with a two push, perform a small swing back, then move your shoulders forward and, pushing off with your hands, stand in a leg stand apart, bending behind the line of support with your hands;

2. The same from an emphasis lying on a horse in a dismount with the help of a teacher;

3. Jump legs apart over a horse with handles from a running start;

4. The same from the place;

5. Dismounting legs apart on low bars with the help and independently;

6. Dismounting legs apart on the middle bars with the help and independently.

ADDITIONAL MATERIAL TO STUDY

waving

1. Swinging in an emphasis with breeding and bringing legs together on a swing forward and swing back.

2. From swinging in an emphasis on a swing forward, spread your legs apart and after a tempo hit with your hips on the poles, bring them together and perform a high swing back.

3. From swinging in emphasis on the back swing, bend your arms, on the forward swing, unbending your arms, sit your legs apart.

Push-up swings

1. From the stop, standing facing the bars with a grip on the ends, a jump at point-blank range with a jump of one foot inward and a dismount at point-blank standing.

2. The same, but after the jump, stay in focus.

3. From the stop at the ends facing the bars with a swoop back, jump one and dismount at close range while standing.

4. The same, but after the jump, stay in focus.

5. From swinging in support, move one to support.

Climbing

1. From the emphasis lying legs apart on the forearms, connect the legs and swing forward to lift the legs apart into a gray position.

2. The same, but lifting at close range.

3. From an emphasis on the forearms, lifting with force at close range.

4. From a swing in an emphasis on the forearms, a swing back to a stand on the shoulders.

5. From swinging in an emphasis on a swing back, a decline (moved) to an emphasis on the hands and a rise in a swing forward at an emphasis.

6. The same, but in gray legs apart.

7. From swinging in an emphasis on a swing forward, a decline in an emphasis on the hands, bending over and lifting a kip into a gray leg apart.

8. The same, but lifting at close range.

9. From swinging in the emphasis on the hands on the swing back, the decline in the hang angle and the rise by the kip in the emphasis on the hands.

10. The same, but the rise in the gray legs apart.

11. The same, but lifting at close range.

12. From swinging in an emphasis with a swing forward, fall back into a hang, bending over and lifting with a kip to an emphasis on the hands.

13. The same, but the rise in the gray legs apart.

14. The same, but lifting at close range.

somersaults

1. From a gray-haired leg apart, a somersault forward, bending at point-blank range on the hands.

2. The same, but point-blank angle.

3. From the emphasis on the hands, bending over somersault back, bending at point-blank range, lying legs apart.

4. The same, but in a shoulder stand.

5. From swinging in an emphasis with a swing back, a somersault forward, bending into a gray leg apart.

6. The same, but point-blank on the hands.

Racks

1. From an emphasis standing on one knee in a swoop another stand on the shoulders.

2. From swinging on the forearms with a backstand swing.

3. Swing forward, swing back shoulder stand.

4. Lifting by kip from the emphasis on the hands, bending over, swooping back, stand on the shoulders.

5. From the corner in the emphasis, by force, bent over the shoulder stand.

dismounts

1. From an emphasis standing on a knee with a swoop back, a dismount, bending over.

2. From the seat on the thigh, a jump forward.

3. From a seat on the hip on the right pole, interception of the right in the grip from below and a dismount with a turn around.

4. From swinging in support, one jump and a dismount at an angle.

5. From a sitting position on the left thigh on the right pole, with a swing of the right dismount sideways.

6. From swinging in an emphasis with a swoop back, a dismount with a turn in a circle.

7. From a sitting position, legs apart at the ends facing outward, a somersault forward bending forward, the same through a shoulder stand.

EXAMPLE TRAINING COMBINATIONS

The bars are low

1. From a jump at close range - swing forward, swing back - swing forward with gray legs apart - swing inward, swing back - swing forward with an angled dismount.

2. From swinging in emphasis on the forearms, lifting back with a swing - swing forward, sitting legs apart - somersault forward into gray legs apart - jumping inward, swinging back - swinging forward dismount with a turn of 90 ° facing the bars.

3. From a jump at point-blank range - angle, hold - gray legs apart - power stand on the shoulders - somersault forward into gray legs apart - jump inward, swing back - swoop forward sideways dismount.

Bars medium

1. From swinging in emphasis on the hands, lifting back with a swing - swing forward with gray legs apart - somersault forward into gray legs apart - intercepting the ends and jumping back inward - swing forward, swing back - dismounting legs apart.

2. From swinging in emphasis on the hands, lifting with a swing forward into a gray-haired leg apart - force a stand on the shoulders - somersault forward into a gray-haired leg apart - jump inward, swing back - swoop forward dismount with a turn around inward into a rack sideways to the projectile.

3. From swinging in the emphasis on the hands with a swing forward, the emphasis is bent - lifting the kip into the gray legs apart - intercepting the forward emphasis lying on the hands, legs apart - connecting the legs, swinging forward lifting at point-blank range - swinging back the stand on the shoulders - dismounting with a coup to the side.

CONTROL QUESTIONS ON THE METHOD OF TEACHING EXERCISES ON THE BAR

1. Characteristics and classification of exercises on uneven bars.

2. Swinging forward from an emphasis on the forearms.

3. Swinging back from an emphasis on the forearms.

Technique and sequence of training.

4. Lifting forward from the emphasis on the hands.

Technique and sequence of training.

5. Swing back from the emphasis on the hands.

Technique and sequence of training.

6. Somersault forward from a gray leg apart.

Technique and sequence of training.

7. Stand on the shoulders of the gray legs apart.

Technique and sequence of training.

8. Side dismount.

Technique and sequence of training.

9. Swing forward dismount with 180° turn.

Technique and sequence of training

10. Side flip dismount from shoulder stand.

Technique and sequence of training.

Determining the level of preparedness

Answers are all correct - 5

Two answers are wrong - 4

Three answers are wrong - 3

Four answers are wrong - 2

LITERATURE

1. Guchin A.A. Gymnastics at school. Moscow: FiS, 1962.

2. Korenberg V.B. Little "secrets" of gymnastics. M.: FiS, 1967.

3. Smolevsky V.M. Gymnastics and teaching methods. M.: FiS, 1987.

5. Sokolov E.G. Acrobatics. M.: FiS, 1973.

6. Ukran M.L., Sheffer I.V., Antonov L.K., Korenberg V.B. Methods of training gymnasts. M.: FiS, 1976.

7. Shlemin A.M. Young gymnast. Moscow: FiS, 1959.

8. Filippovich V.I. Theory and methodology of gymnastics. Moscow: Education, 1971.

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First acquaintance with the projectile

Having found out which exercises on the uneven bars you can do, you don’t need to rush to do them all at the same time from the first day. Such zeal will not only cause a painful shock to the muscles in the body, but can also lead to injury. On the first day of your training, you need to get acquainted with the projectile, feel how the body behaves at the slightest angles of inclination. Jumping onto the bars is easy, but not everyone can stay on them. All these experiments must be carried out before the start of training.

There is even a preparatory instruction for beginner gymnasts, written at the beginning of the last century, but still working. Having jumped on the uneven bars, holding in a vertical position on straight arms, it is necessary to alternately unbend the hand, try to tear the hand a few centimeters up. In this case, the weight of the body is shifted to the other hand. Having reached the desired, return to the starting position.

Development of the pectoral muscles

Push-ups on the uneven bars were quite popular in the 70s of the last century, at the dawn of bodybuilding. But from year to year they were forgotten, moving the main focus of training to bench press from the chest from a prone position. However, many professional coaches in sports clubs it is recommended to add exercises on uneven bars to the complex for the development of chest muscles. For beginners in general, this approach will be very useful, in which the bench press from the chest is completely replaced with push-ups in a sports equipment. The execution technique is quite simple.

Take a hanging position on the uneven bars. Hands together with the body are perpendicular to the plane of the bars.
Bend your legs at the knees and cross with each other.
Move the body forward, lower your head so as to see the floor under you.
Bending your arms in elbow joint, go down so that the elbows are in line with the shoulder joint.
Hold for a second and slowly return to the starting position.

A set of workouts for the pectoral muscles

In the first month of training for all beginners, without exception, only exercises on the horizontal bar and parallel bars will be effective. After warming up and warming up all the muscles, it is recommended to start training with push-ups. It is necessary to perform 3-4 approaches for the maximum number of repetitions. Once is also considered, but it is better if a partner or coach assists in the exercise, holding the athlete's feet with his hands. You need to lift them up.

Advanced athletes perform exercises on the uneven bars at the end of the workout, after all the presses and wiring. Five sets with a 30-second rest gives a great pump, maximizing volume. pectoral muscles. At some point, a novice athlete will notice that push-ups on the uneven bars are too easy for him, especially after overcoming the barrier of 20 repetitions. The race for quantity will not give results in the future, you need to increase the load. For this, there are special weights and chains that are put on the body in the chest area to maintain the correct angle of inclination.

Hands - bazookas

It is not the biceps that takes up most of the arm in a relaxed position, but the triceps. But for some reason this muscle is completely ignored by beginners, but in vain. You can also increase the muscle mass of the triceps on the uneven bars, for this you need to perform the same push-ups as for the chest muscles, with a slight adjustment in technique. There is no need to lean forward. The body should be perpendicular to the bars during the press as much as possible in the exercise on the bars. Which muscles actually work will become clear as a result of the first approach. If it’s not the hands that hurt, but the chest, then you need to keep the body even more even and go down shallowly. Triceps are easily damaged, so it is recommended to perform exercises on the bars for its development at the end of the workout, when the muscles are well warmed up.

Good triceps workout

Exercises on the uneven bars for triceps For more advanced athletes, it is better to perform a super-set with an exercise for the biceps of the arm. The fact is that triceps develops better when working in conjunction with an antagonist. And on the uneven bars, the muscle is fully involved in the work, respectively, and the return will be more effective. In fact, push-ups on the uneven bars can replace any two exercises for the muscles of the hands.

Professionals recommend doing at least 12-15 reps on the triceps before moving on to hanging chains and other weights to increase the load. The fact is that the joints in the elbows are very easily injured, therefore, in addition to muscle development, ligaments must also be forced to work. With the appearance of a crunch or pain in the elbow joint, it is better to refuse to perform the exercise.

No life!

Exercises on the bars for the press are also popular among beginners, especially if sports equipment Provides support for the back and elbows. In their absence, there is no need to despair, because there are so many other equally effective and easy ways to pump up the abdominal muscles.

The simplest exercise is to raise the legs bent at the knees up. The hips should reach parallel with the floor, after which you can return to the starting position. It is not recommended to perform this exercise quickly, as swinging on the uneven bars can lead to a fall, and, accordingly, to injury.

Having learned to raise the legs bent at the knees, you can move on to a more difficult exercise - raise straightened legs. If this is difficult and there is pain in the hips, you can relax the emphasis in knee joint(shin deviation of 30 degrees is more than enough).

controversial issue

Exercises on the horizontal bar and parallel bars for the abdominal muscles are almost identical, but disputes between athletes do not subside. It is believed that on the crossbar, due to a stronger stretching of the muscles in the hanging position, the press is better worked out. And the absence of bars on the sides allows you to increase the load by performing crowding. On the other hand, not every person is able to stay on the horizontal bar in the position of hanging on his hands, while also swaying during the exercise.

And without dispute, it is clear that it is easier to perform exercises on the uneven bars. What muscles work in this case and under what load, this is the second question, the main thing is convenience. However, you do not need to create a comfort zone for yourself. Having learned to perform 15-20 leg raises in one position, you need to move on to more complex exercises. Otherwise, the body will get used to it and will not respond to training.

In static exercises - all the power

There are parallel bars exercises that are more effective when performed statically rather than dynamically. That is, do not wave your arms or legs, but having taken one position, linger in it for a certain time. These exercises include "Corner". Having straightened the legs evenly, it is necessary to lift them up, bringing them to a parallel with the floor. The angle between the body and legs should supply 90 degrees (right angle, hence the name of the exercise). In the first days of training, you should try to hold your legs for at least a few seconds. And after the time range should be gradually increased.

The statics also include the gymnastic exercise "Planck on uneven bars". It is used on a full-size simulator, where it is possible to lie down on the bars with the entire body along the length. Face down, legs straight out, toes resting on the bars. Gently pushing the body up, straighten your arms at the elbows, the back is even. In this position, in addition to push-ups, you can also stand in static. As with the "corner", it takes a few seconds for beginners to give up.

Finally

Having studied popular species exercises on the uneven bars, you can begin to implement the tasks. During some period of training, a novice athlete will feel that classes on the uneven bars limit his abilities. This is normal for any athlete. It marks the growth of his preparedness. To expand the set of exercises, it is worth taking a closer look at the exercises on the horizontal bar and at the wonderful projectile called the kettlebell. This "great three" of sports equipment has grown from many novice athletes into very famous masters of sports and world champions in different types sports.

Bars and a horizontal ladder are indispensable elements of any outdoor sports ground, along with a horizontal bar. This is no coincidence, they perfectly complement the crossbar. The fact is that on the uneven bars you can do not only traction movements; exercises, including elements for the development of endurance, flexibility and coordination, are much more for them than for the horizontal bar. At the same time, just like on the bar, you train the entire upper half of the body, including the core. And the horizontal ladder is a great grip tool.

Below is basic set exercises on uneven bars (which is divided into three groups according to the level of difficulty), a block dedicated to exercises on a horizontal ladder, and an express workout constructor.

Beginners

You are here if you see the bars for the first time. Train 3-5 times a week for 3-4 weeks and sometimes try to do a full push-up (for the right way - see the first exercise in the next block). In this block, as in all others, the exercises are arranged in order of increasing difficulty.

Stand in front of the bars, along the crossbars. Place your hands on the bars (A). Jump out on straight arms, completely extinguishing the rocking of the body (B). Slowly drop to the ground without accompanying the return to the starting position with the work of the hands. Repeat.

Important As your strength grows, try to jump as little as possible and include as much as possible in the arm lifting phase.

Put your hands on the bars and come out on straight arms. Move your legs forward a little, as in the photo (A). Without changing the position of the body, pull your knees as close to your shoulders as possible (B). Return to starting position and repeat.

3. Access to the uneven bars + negative push-ups

Stand in front of the bars, along the crossbars. Place your hands on the bars (A). Jump out on straight arms, completely extinguishing the rocking of the body (B). Now slowly, for 6-8 counts, lower yourself down, bending your arms (B). Jump to the ground, returning to the starting position. Repeat.

Put your hands and feet on the bars, stretch the body in line with your legs, as in the photo (A). Bending your elbows, lower yourself as low as possible (B). Return to starting position and repeat.

Experienced

If you can already do push-ups a couple of times from the bars, go to this block. The goal is to learn how to perform 20 or more at a time. regular push-ups. In parallel with the increase in performance in push-ups, do not forget other exercises for experienced ones in order to achieve a versatile and most harmonious development.

Put your hands on the bars, kick off the ground with your feet and come out on straight arms. Slightly bend your knees and take your pelvis back. In this position, the body will lean forward slightly, which will reduce the range of motion in the shoulder joints, protecting them from injury (A). Bend your elbows and lower yourself to a position in which your shoulders (part of the arm from the elbow to shoulder joint) will become almost parallel to the floor (B). Push up with your arms fully extended. Repeat.

Put your hands on the bars and come out on straight arms. Move your legs forward a little (A). Without changing the position of the body, raise your legs slightly bent at the knees to the horizontal or higher (B). Slowly return to the starting position and repeat.

Put your hands on the bars and come out on straight arms. Keep your legs and torso vertical (A). Raise to horizontal or slightly higher right leg(B). Lower it, returning to the starting position, and lift your left leg (B). This is one repeat.

Stand on straight arms, then raise your legs slightly bent at the knees so that your feet are higher than the bars (A). From this position, slowly turn the body and legs, first to the right (B), and then to the left (C). When turning, try not to bend your elbows too much. This is one repeat.

5. Straight leg raises + corner twists

Stand on straight arms, bringing your legs slightly bent at the knees slightly forward (A). Gently raise your legs above the bars (B). Now, keeping the resulting corner, turn first to the right (C), and then to the left (D). Return to the starting position by lowering your legs down. Repeat.

Stand on straight arms, then raise your legs slightly bent at the knees so that you get a right angle between the hips and the body (A). Bending your elbows, go down, keeping the corner (B). Return to the starting position without lowering your legs and repeat.

Place your palms on the ground a little wider than your shoulders, and put your straight legs on the bars, as shown in the photo. Make sure that the body is in a single line with the legs (A). Without arching at the waist, bend your arms and lower yourself as close to the ground as possible (B). Return to straight arms and repeat.

Important This exercise not recommended for people with cardiovascular health problems and visual impairments.

Come to the bars from the side and grab the bar closest to you with your right palm from below, bring your legs slightly forward, keep your free hand behind your back (A). Bend your left arm at the elbow and pull yourself towards the bar (B). Return to starting position and repeat. After doing the required number of repetitions with one hand, do the same with the other.

Important In the process of performing this exercise, do not bend in the lower back and do not fail the pelvis down.

Stand on straight arms (A) and walk on your arms, alternating them (B), to the end of the bars. Drop to the ground, turn around and continue. One pass counts as one repetition.

Stand on straight arms (A). In jumps of 10–20 cm (B), trying to help yourself with your legs and not bend your elbows too much, move forward to the end of the bars. Drop to the ground, turn around and continue. One pass counts as one repetition.

Stand on straight arms (A). Shrug (B). Return to the starting position without bending your arms. Repeat.

Important This exercise will not only make it easier for you to perform many exercises on the horizontal bar, but will also be extremely useful for preventing injuries to the shoulder joint.

Experts

We offer experts only the most complex and interesting. Move on to this block gradually: keep doing the advanced exercises, but add 1-2 expert exercises to them, mastering more and more sophisticated exercises, doing more repetitions in them and combining exercises in combinations.

Stand on straight arms (A). Bend your elbows and lower yourself down (B). Now move back a little and put your forearms on the bars (B). Return to position (B), then push up and return to the starting position. It was one repeat.

Stand in a horizontal position on the uneven bars, placing your hands and feet on them. Extend the body in line with the legs (A). Bend your elbows and lower yourself down (B). Now sweep your whole body back a little and place your forearms on the bars (B). Moving backwards, return to the starting position. Repeat.

Stand with straight arms on the bars, turning your back to the crossbar. In the starting position, the arms should be slightly bent at the elbows (A). Bend your arms and lower yourself as low as possible without placing your feet on the ground (B). Return to starting position and repeat.

Stand on straight arms (A). Swing your legs forward and throw them over the bars, spreading them apart (B). Leaning on your feet, move the body forward and rearrange your hands in front of you (B). Then throw your legs over the bars, bringing them together and taking them back (D). Using the gained inertia of the swing of the legs and body, immediately begin the next repetition.

Stand on the side of the bars. Grab them with an overhand grip and hang with your feet off the ground (A). Powerfully pull yourself up (B) and quickly throw your shoulders over the bars (C). Now push up on straight arms (D). Moving backwards, return to the starting position. Repeat.

Important Try to ensure that the entire upward movement is performed in one coordinated movement.

Stand on straight arms (A). Turn to the right and quickly move your left hand to the right bar (B). Continue the rotation to the right by moving your right hand to the bar located behind (B). Place both hands back on the same bar (D). Continuing the rotation, return to the starting position. Repeat on the other side. Two circles (clockwise and counterclockwise) count as one repetition.

Exercises on a horizontal ladder

Hang on the rungs of the stairs, holding them narrow grip. Bend a little in thoracic region and look up (A). Bend your elbows and lift up (B). Get back on straight arms and sweep your right hand to the side so that you get a medium grip at shoulder width (B). Pull up again (D). Straighten your arms and now move your left hand to the side so that the grip is wider than your shoulders (D). Pull up (E). Return to the starting position, repeating everything in reverse order. Do one pull-up with each grip variation. All 5 pull-ups will count as one rep.

Hang from the bar (A). Move the right hand forward first (B) and then the left (C). Continue walking in this way to the end of the stairs. Drop to the ground, turn around, grab the bars again and keep going. Count the round trip as one repetition.

Hang from the bar (A). Helping yourself with your feet, jump immediately sweep both hands forward to the next crossbar (B). Continue jumping non-stop to the end of the stairs. When finished, jump off, turn around and repeat. Count the round trip as one repetition.

Hang from the bar (A). Move to the next bar by placing your hands on it in turn (B). Now raise your legs slightly bent at the knees to the horizontal (B). Lower your legs, take the next step and raise your legs again. Proceed in this way to the end of the stairs. When finished, jump off, turn around and repeat. Count a one-way pass as one rep.

Hang on the ladder with your back to the direction of travel (A). Take turns placing your hands on the bar behind you (B). Continue moving backwards to the very end of the stairs. When finished, jump off, turn around and repeat. Count the round trip as one repetition.

My own coach

Here's an example of express training on uneven bars and horizontal stairs.

1. If you are not doing anything else, train according to this scheme 4 times a week.

2. If you go to the gym, then 2 times is enough as a warm-up before working with weights.

Pay attention: in the description of training, the designation "MAX" is used - "Perform the maximum repetitions."

BEGINNING	EXPERIENCED	EXPERT
1. Access to bars 10 * 5	1. Regular dips 4*MAX	1. Triangle 3*MAX
2. Push-ups in a horizontal stop 4 * MAX	2. Turns in the corner 4 * 10 (in each direction)	2. Korean push-ups 4*MAX
3. Knee lift 4*MAX	3. Diagonal push-ups 3*MAX	3. Exit by force on uneven bars 6*MAX
4. Pull-ups narrow, medium and wide grip 3*MAX	4. Reverse pull-ups on bars with one hand 4*MAX (each hand)	4. Rotation 360 degrees 2*MAX (both ways)
5. Hanging transitions on hands 2*MAX	5. Walking on hands 3*MAX	5. Pull-ups with a narrow, medium and wide grip 4 * MAX
	6. Hanging jump transitions on hands 2*MAX	6. Transitions backwards 3*MAX
Rest between sets as you feel good, until full recovery. Do this workout 2-3 times a week.	Rest between sets - 60-90 seconds. Such training with the proper level of preparation can be carried out 3-4 times a week.	Since you are an expert, then do this method 4-5 times a week. Rest no more than 45-60 seconds between sets.

Valuable tips
If you want to make your own workout, then follow the simple rules. Warm up, start with simple exercise to get into the workout. Then devote some time to mastering the new element, after which load the core. Finish off with a couple of grip exercises (for example, on a horizontal ladder).

Physical education is very important for a person. That is why they stand or hang so that the person in the lowest position does not touch the ground. To pump the oblique muscles of the press, raising the legs with a turn of the torso or spreading the legs to the sides is performed. For push-ups, both parallel and angular bars are suitable.

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Introduction…………………………………………………………………………... 3

Lessons on uneven bars………………………………………………………………….5

Classes on a gymnastic goat………………………………………………..8

Warm-up before training “warm-up”………………………………………11

Conclusion………………………………………………………………………….19

Bibliography……………………………………………………………… 21

INTRODUCTION

Speaking of "physical education" today we mean not only school lessons.

Today, physical education is fitness, and aerobics, and going to the pool with the whole family, and jogging in the nearest park, and much, much more that life consists of. modern man.

Physical education is very important for a person. They improve metabolism and blood circulation, strengthen the heart, blood vessels and lungs, develop muscles, relieve many diseases, have a positive effect on the psycho-emotional sphere, make a person slimmer and more beautiful, help us to always be active, efficient, maintain interest in life until the end of our days. .

One of the main tasks solved in the process of physical education is to ensure the optimal development of physical qualities inherent in a person.

It is customary to call physical qualities congenital (genetically inherited) morphological and functional qualities, due to which the physical (materially expressed) activity of a person is possible, which receives its full manifestation in expedient motor activity.

To the main physical qualities include muscle strength, speed, endurance, flexibility and agility.

But there are certain rules, following which, the effect of physical education will be even higher.

It is also difficult to overestimate the psychological attitude to physical education.

Since ancient times, medicine has known the close relationship between mental and physical health.

Moral confidence in the necessity and benefits of physical education is a powerful help to the body. 1

CLASSES ON THE BAR

Exercises on parallel barsallow a person to develop all muscle groups of the upper half of the body.

Bars paired with a horizontal bar are able to fully satisfy a modern person in the required dose motor activity which is so lacking in the current generation.

The bars are two parallel poles mounted on racks.

Usually they stand parallel to each other, but there is a variant of corner bars.

They are made in the form of an angle where the poles gradually diverge. Also bars can be hinged.

In this case, they are made of small length and are hung on special hooks on the Swedish wall.

Exercises on the uneven bars are performed in the hang and emphasis. That is why they stand or hang so that the person in the lowest position does not touch the ground.

The bars are a projectile that allows, by slightly changing the position of the arms, torso and legs, to load completely different muscle groups.

It could be muscles. shoulder girdle, chest, abs and back.

muscles abdominals swing by raising straight or bent legs at the knees.

To pump the oblique muscles of the press, lifting the legs with a turn of the torso or spreading the legs to the sides is performed.

These exercises will also help tighten the thigh muscles.

The muscles of the shoulder girdle are pumped by elementary push-ups on the uneven bars.

If you do this exercise, pressing your hands to the body, then the load will fall on the triceps.

If you spread your arms to the sides, then the pectoral muscles will swing. This is how the group of muscles involved cardinally changes with one easy movement.

This can be used by alternating the load with each other.

Bars, like any other projectile, requires compliance with certain rules of the lesson. All movements on the uneven bars should be smooth.

When doing push-ups, you need to smoothly go down, and when swinging the press, the legs go down as smoothly as they rise.

Jerks not only will not bring benefits in terms of pumping up muscles, but can also lead to injuries (sprains).

Both parallel and angled bars are suitable for push-ups. Corner bars in this regard are more versatile, as they allow you to adjust the width of the grip.

To swing the muscles of the chest, do not spread your elbows very wide. An angle of 45 degrees is enough for optimal and comfortable loading.

When lowering the body, do not "sit down" too deep. It is necessary to lower yourself to a comfortable stretch of the front of the shoulder.

For most practitioners, this position is equivalent to the position of the lower chest in the area just below the bars.

Some athletes try to straighten their arms too much.

Such overextension will not lead to anything good, as it is fraught with friction of the bones against each other, and this is already a direct road to inflammation of the joint.

During the exercise, you must calmly straighten your arms, otherwise, when overextension, you can pull the biceps.

You can sometimes notice that the athlete bends his knees when working on the uneven bars. There are usually several explanations for this.

The first is that bending makes push-ups easier. That is why it is practiced by athletes on initial stage workouts.

The second explanation concerns the case when a certain load is hung on the legs. Legs bent at the knees with a load force the athlete to lean forward significantly.

In this case, due to the redistributed load during the exercise, the pectoral muscles (along with the triceps) come into play quite seriously. 2

EXERCISES ON THE GYMNASTIC GOAT

The gymnastic goat is a prefabricated structure consisting of a body, a fixed support and 4 retractable supports.

The body of the goat has a dense elastic coating. All edges and corners of the body are rounded.

The supports are a telescopic pair. The required height of the projectile is achieved by retractable supports.

A large number of exercises are performed on the gymnastic goat.

Jump legs apart

They get up 8-10 steps from the "goat". They scatter - first with small steps, and then with larger and larger ones.

For 3-4 steps from the "goat" they look at the line, from which they need to push off with their feet to jump, and accelerate the run.

They repel from the line like this: put the feet together
on toes and bounce, giving the body forward. Try to keep your back as high as possible.

After the push, they rest their hands on the middle of the “goat” and immediately sharply push off from it with their hands, and their legs are spread apart and wider, their back is straightened.

Fig.1. Jump legs apart.

This sharp repulsion with the hands is very important, otherwise the athlete will not jump over the “goat” at all, or, having bumped into his hands with his feet, will fall nose first.

You can not keep your hands on the projectile. As soon as you cross the "goat" to the other side, you need to connect your legs together.

Land on your toes, making a gentle slight squat: knees apart, hands forward, slightly apart. Then stand on the whole foot, straighten, lower your hands down.

Jump with legs bent

Perform two preparatory exercises:

1. Step up to the "goat" and put your hands on top of it. Push off with both legs and leaning on your hands, jump up and kneel on the "goat".

Then make a sharp swing with your hands forward and a jerk with your whole body up, and with your knees push off the “goat” and jump forward.
Touching the ground, do a light squat on your toes. Then get up - hands at the seams.

Fig.2. First preparatory exercise, to jump with legs bent.

2. With a small run-up, pushing off with both legs, they lean on the "goat" with their hands.

Immediately they pull their legs under themselves with their knees to their chest, and stand with their feet on the "goat".

And then they straighten up and, waving their arms up, jump forward.

Fig.3. The second preparatory exercise, for the jump with legs bent.

Then they move on to the jump with their legs bent. Take a run of 6-8 steps. They push off with both feet, resting their hands on the “goat”.

And immediately, quickly bending their legs under themselves with their knees to their chest, they make a sharp repulsion with their hands from the "goat" and, without touching it with their feet, jump forward. Land in the same way as in the previous exercises. 3

Fig.4. Jump with legs bent from a run.

WARM-UP BEFORE WORKOUT "WARM-UP"

Regular sports training Regardless of the sport, they are always associated with heavy physical exertion.

A sharp transition to such loads is a decent shake-up even for the most trained organism.

Immediately, without a preliminary proper warm-up of the muscles, starting to perform a complex of sports, especially strength exercises, there is a risk of quickly getting tired and even getting injured, so you should never forget about warming up before physical education.

The fact is that human body spends and distributes its resources very economically. IN Everyday life most of the muscles in the body are usually at rest.

In order for them to fully engage in work, the load on them should increase gradually. Otherwise, it is almost certain that the person will get sprained or tired long before the end of the workout.

The physical warm-up in sports is just as important as the workout itself, as it prepares all muscle groups in the body for the inevitable stress associated with change. heart rate during gymnastics, normalizes breathing and promotes proper blood circulation.

Professional athletes call sports warm-up warming up , and this is not accidental, since in the process of warming up before exercises, the muscles warm up - they become more durable and elastic.

In the process of warming up, the synovial fluid of the joints is even more liquefied, which greatly increases the amplitude of safe movements for them.

Also, during the warm-up before training, slightly, by 1 - 2 degrees, the body temperature rises, which ensures optimal muscle tone and improves blood circulation.

Together with the blood, oxygen and nutrients enter the muscles, and this significantly increases the endurance of the body.

Finally, proper warm-up before exercise normalizes the heart rate.

This is very important, because without physical warm-up the load on the heart will be too great, which can lead to rather unpleasant consequences, such as shortness of breath, dizziness.

As a warm-up, slow walking, running, climbing stairs are usually used.

There are many most different complexes exercises designed specifically for warming up in physical education.

Actually, how to warm up before training depends more on your personal preferences.

Usually, a sports warm-up is the simplest aerobic exercise that does not require any special effort, but can perfectly prepare the muscles, joints, cardiovascular and nervous system to work at full capacity.

The warm-up before training is divided into two stages: a general warm-up and a special one, that is, related directly to the sport that a person is engaged in.

For example, for runners, a special warm-up in sports will be light jogging, for football players - exercises with the ball, and so on.

General warm-up includes physical exercise for warming up and stretching.

Warm-up exercises during the pre-workout warm-up are simple aerobic exercises: running and jumping in place, swinging legs, circular motions hands, push-ups (best on fists), squats.

To warm up during a warm-up before gymnastics, you can also use an exercise bike, jump ropes, etc.

Each of the exercises during the warm-up is recommended to be repeated up to twenty times.

After the body has warmed up (the most obvious sign of a good warm-up is increased sweating), then proceed to the second stage of the general warm-up before training - stretching exercises.

To warm up the muscles with stretching, you should spend at least 15 seconds for each muscle group.

Any person has his own margin of flexibility, that is, the amplitude of movement of the joints and ligaments following the muscle impulse.

In everyday life, the extreme positions of this amplitude, as a rule, are not used, and this leads to a deterioration in ligament extensibility and a decrease in joint mobility.

Stretching during the PE warm-up can completely eliminate these problems, as well as prevent possible injuries.

gradual stretch muscle fibers not only restores their elasticity, but also resists the inevitable muscle imbalance in the human body.

For example, flexors are much more commonly used than extensor muscles.

Such a kind of physical culture warm-up as stretching exercises easily allows you to develop undeveloped muscle groups. 4

There are quite a few types of stretch marks when warming up in physical education. These exercises must be performed carefully, increasing the time and amplitude of muscle stretching not immediately, but step by step.

At the same time, tension should be felt in the muscles, but in no case pain.

During this time, the body has time to warm up well, and the muscles acquire the necessary extensibility.

At the end of the physical culture warm-up, you should rest a bit and start training no earlier than fifteen minutes later.

This fifteen-minute break after the physical warm-up is mandatory for professional athletes participating in competitions.

An abrupt cessation of a workout is also undesirable, as is its conduct without a preliminary physical culture warm-up.

After a workout, the muscles need to cool down and the heart to return to its normal beat rate.

With a sharp cessation of training, the blood circulates at the same rhythm for some time and may linger in the muscles or even rush to the brain.

As a cooling exercise, it is recommended not to fast run, exercise bikes and more.

During the cooling time, at least 20 minutes, the body must completely relax and cleanse itself of lactic acid toxins that are produced during strong physical exertion.

Better to start small breathing exercises: raise your hands up and inhale (with your nose), lower them - and exhale (respectively, with your mouth). All this takes about five minutes.

This is followed by a series of cardio exercises. Therefore, ten minutes spent on a treadmill or with a jump rope in hand will be very useful. After cardio exercises, warm up the joints.

Warm up before neck workout.Rotation of the head in a circle. Quantity: 6-7 times in each direction.

Hand warm-up. Hands in the "lock", rotate them left-right. Quantity: 10-12 times in each direction.

Shoulder workout. Do the usual swings with your arms back and forth. Quantity: 6-8 times in each direction.

Body workout.They lean to the left, the elbow of the left hand goes down, the right - up. During the exercise, you must work lateral muscles, watch it carefully. Quantity: 8-10 times in each direction.

Pelvic workout. Place your hands on the belt and twist the pelvis. Quantity: 8-10 times in each direction.

Leg workout. Take a step forward and then lift bent leg. Then - three more steps, and raise the other leg. Also, the legs are well kneaded by the most common jumps - in place, on one leg and jumping out. Quantity: 6-8 reps (or 10-12 jumps per leg).

Muscle workout. Exercises for warming up muscles - pull-ups, push-ups and squats.

Pull-ups - are performed due to the strength of the muscles, without inertia and swinging of the body. The lift is carried out without a jerk. The chin at the top of the lift should be above the bar. The descent is smooth, equal in time to the ascent. Proper breathing: on the rise - exhale, on the descent - inhale. Strong grip. Vertical position of the body.

The starting position for all types of pull-ups (with the exception of pull-ups with a wide grip on the head) is hanging, arching in the back. The legs are bent at the knees and crossed.

Pull-ups with a narrow straight grip

Pulling up, we strive to touch the horizontal bar with the lower chest, while looking at the hands.

Pull-ups tight reverse grip

It is performed similarly to pull-ups with a direct grip, but when lifting, it is necessary to bring the shoulder blades together and make sure that the shoulders are laid back.

Pull-ups with a medium straight grip

The technique of correct pull-ups on the horizontal bar with an average straight grip involves lifting while simultaneously bringing the shoulder blades together. At the peak of the lift, you need to touch the horizontal bar with the top of your chest. For a good stretching of the back muscles during the descent, it is recommended to straighten your arms almost completely.

Pull-ups with medium reverse grip

The execution technique is the same as in the case of a direct grip. On the rise, you need to reduce the shoulder blades and make sure that the shoulders at the beginning of the movement do not rise and are laid back.

Pull-ups neutral grip

In this exercise, you need to change the position of the hands from approach to approach - first the right one in front, then the left one, or vice versa. Rising, one should strive to touch the horizontal bar with the lower chest. It is important to monitor the position of the head and take it alternately to the right, then to the left of the crossbar.

Wide grip pull-ups to the chest

When performing it, you need to try to “turn off” the biceps and lift due to the muscles of the back, while reducing the shoulder blades. For maximum inclusion in the work of the latissimus dorsi, the thumbs should be located on top of the crossbar, and not clasp it from below. When lifting, you need to strive for contact of the upper chest with the horizontal bar. The gaze is directed upward, and the elbows “look” at the floor.

Pull-ups with a wide grip on the head

Unlike the previous exercises, here you do not need to bend in the back and cross your legs. The legs are straightened in line with the body, the back remains straight. At the top of the lift, the bar should be behind your head. This requires extreme attention to the position of the head in order to avoid injury. Be sure to ensure that the elbows are directed clearly to the floor.

Push ups - three muscle groups are actively developed: pectoral, triceps and deltoid, plus the abdominal muscles are strongly tensed.

In addition, a large number of muscles are activated in a static mode to maintain the position of the body - legs, back, intercostal muscles, all abdominal muscles. Therefore, push-ups are a valuable general developmental exercise.

By positioning your hands during the exercise in different ways, you can transfer part of the load either to the chest or to the triceps, and deltoid muscles always actively helping.

Push-ups help:

Strengthening the muscles of the shoulder girdle and the press, a moderate increase in muscles.
Development of strength endurance and muscle relief
Development of speed-strength qualities and agility.

In addition, "gymnastic" exercises in which you use for weights

D for the pectoral muscles. Push-ups with wide staging hands

The arms are placed wide (twice as wide as the shoulders), the elbows are directed to the sides. If the emphasis is on the palms, then the fingers are directed forward, if the emphasis is on the fists, then the fingers are turned back. Place your feet as comfortably as possible, but not wider than your shoulders. Going down, they bend their arms so that the elbows are constantly directed to the sides, slightly touch the floor with the chest and push out, fully straightening the arms.

For triceps. Push-ups with medium staging hands

Hands are placed shoulder-width apart, elbows are directed along the body back.
If the emphasis is on the palms, then the fingers are directed forward, if the emphasis is on the fists, then the fingers are turned inward. The legs are placed no wider than the shoulders.
Going down, they bend their arms, the elbows are directed back and move along the sides of the body almost close, they fall until they touch the floor.
Keep the body straight - go to the floor with your chest and push back on straight arms. This type of push-up develops the triceps more.

Push-ups on one arm

The legs are set very wide, and the arms are wider than the shoulders. They remove one hand behind the back, and it turns out to be an emphasis on the floor through three points, legs wide apart keep balance.

They bend the elbow, lower their chest to the side almost to touch the floor and do push-ups, straightening the arm. Keep your shoulders parallel to the floor. This type of push-up strongly pumps the pectoral muscles and triceps in addition, it is also necessary to have a strong press in order to keep the position of the body.

Squats - one of basic exercises. The performer squats and then gets up, returning to a standing position. Squatting is considered one of the the most important exercises not only in power sports, but also in general physical training, and is also used as an auxiliary exercise in the process of training athletes in almost all sports disciplines. 5

CONCLUSION

For physical education, self-hypnosis is very important. It has been proven that the effect of physical education incomparably increases in cases where physical exercises are combined with self-hypnosis.

Consciousness stimulates the biorhythms of the brain, and he gives orders to the whole body.

Therefore, always try not only to believe in the result, but be sure to think over exactly what this result will be.

Visualize healthy organs and their functioning in your mind.

It is also important to maintain regular exercise. The effect of physical education comes only with regular and long-term use.

In general, the effect of physical education occurs for each person individually.

Someone can feel the shifts towards a positive result in a week. But this does not mean that if you do not have such a result, then you need to give up.

Being healthy is the natural desire of every person.

And in achieving this goal, there is nothing more important than physical education.

Motor actions used to solve a motor task can be performed differently by each individual.

Some have a higher rate of execution, others have a higher accuracy of reproduction of movement parameters, etc.

Physical abilities are understood as relatively stable, innate and acquired functional capabilities of the organs and structures of the body, the interaction of which determines the effectiveness of the performance of motor actions.

Realization of physical abilities in motor actions expresses the nature and level of development of the functional capabilities of individual organs and structures of the body. Therefore, a single physical ability cannot fully express the corresponding physical quality. 6

BIBLIOGRAPHY

1. Gureev N.V. Leisure. - M.: Soviet sport, 1991.

2. Vaytsehovsky S. M. The book of the coach. - M.: Fis, 1971.

3. Vinogradov P.A., Dushanin A.P., Zholdak V.I. Basics physical education And healthy lifestyle life. - M., 1996.

5. Maryasis VV Protect yourself from diseases. - M., 1992.

6. Oreshkin Yu. A. To health through physical education. - M.: Medicine, 1990.

1 Oreshkin Yu. A. To health through physical education. - M.: Medicine, 1990.

2 Vaytsehovsky S. M. The book of the coach. - M.: Fis, 1971.

3 Vinogradov P.A., Dushanin A.P., Zholdak V.I. Fundamentals of physical culture and a healthy lifestyle. - M., 1996.

4 Kosmolinsky F. P. Physical culture and performance - M., 1983.

5 Gureev NV Active recreation. - M.: Soviet sport, 1991.

6 Maryasis VV Protect yourself from diseases. - M., 1992.

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Exercises on the uneven bars are divided into swing, power and static.

Swing exercises include swing stances, swings, circles, recessions, ascents, and others. TO strength exercises should include a shoulder stand, a handstand by force (bending, arching, with straight and bent arms). Static exercises aimed at maintaining postures and maintaining balance (stops, racks).

Somersault forward.

1. In support, standing legs apart, bend your arms until your head touches the mat, return to the starting position.

2. From the stop, standing legs apart, somersault forward into a sitting position, legs apart (do not bend your legs), perform with the help of a teacher.

3.The same by yourself.

4. From a gray-haired leg apart on a gymnastic bench (put a mat on the bench), interception forward, leaning on the hands, emphasis while standing bent, legs apart, somersault forward into a gray-haired leg apart.

5. From the gray legs apart on the uneven bars, tilt forward, lean your shoulders on the poles, elbows to the sides, control the setting of the shoulders.

6. From the gray-haired legs apart on the uneven bars (a mat is placed in front) with the support of the shoulders on the poles, a somersault forward into the gray-legged legs apart. Legs are straight, interception with hands is performed quickly.

7. Somersault with back support.

8. Somersault forward independently.

Shoulder stand.

1. From hanging standing bent over gymnastic wall with a swing of one leg, hang bent over with straight legs, performing 5-6 times.

2. From the hang, bending over on the uneven bars, hanging slowly and quickly, perform 7-8 times.

3. Headstand and handstand.

4. From a gray-haired leg apart, slowly perform a somersault forward into a gray-haired leg apart.

5. The same, but linger while resting your shoulders on the poles, elbows to the sides.

6. From an emphasis while standing bent over a shoulder stand, with the help of a teacher.

7. From a gray-haired leg apart, a stand on the shoulders, with the help of a teacher.

8. Shoulder stand alone.

Rise forward.

On the swing forward, sag and slightly bend at the hip joints. When passing the line of poles with your feet, vigorously unbend, pushing off the poles with your shoulders, and, moving your shoulders forward, go to point blank range.

Training sequence:

1. From the emphasis lying behind with the support of the legs on the poles (legs apart), vigorously bending and simultaneously pressing with the hands, go to the stop (4-5 times).

2. From swinging a small amplitude (poles at an angle), lifting with a swing forward into a gray leg apart, perform with the help of a teacher.

3.The same by yourself.

4. On parallel bars, lifting the legs apart into a gray position with the help of a teacher.

5.The same by yourself.

6. From waving, perform a forward swing lift.

Overturn in emphasis on the crossbar.

It is performed with an energetic swing of one and a push of the other leg, bending, and pulling the body to the crossbar with the strength of the arms, send the legs up over the crossbar and lie on it with your stomach. At the moment of going to point-blank range, straightening your arms, bend, put your hands at point-blank range, raise your head.

Training sequence:

1. Hanging pull-ups on bent arms (up to an angle of 90 degrees in the elbow joint).

2. From the stop, bend forward, bending your arms, and lie with your stomach on the crossbar, and then quickly straighten up and, straightening your arms, again go to stop. Task: learn to quickly, without delay, go to point blank range.

3. From the stop, slowly lower yourself forward into a lying position (when lowering, the legs should not fall).

4. In the hanging, standing on bent arms, quickly raise your legs forward - up.

5. In the jay on the shoulder blades, be able to take the position of the body, bending over at an angle of 160-170 degrees.

6. From the hanging, standing with a grip on the lower pole, pushing one and swinging the other, bending over, resting your feet on the upper pole.

7. The same, on a low crossbar, touching the support with the stomach and holding the body in position, bent at an angle of 160-170 degrees, with the help of a teacher.

8. From the hang, bending over on the lower pole, resting your feet on the upper pole, with a swing of one leg, lifting with a coup in emphasis on the lower pole.

9. The same, but pushing off with two legs from the upper pole.

10. Rise with a coup. A lift is considered mastered if it is performed quickly, without delay and with straight legs.

Literature:

1. V.D. Palyga. Gymnastics. Tutorial. M., "Enlightenment", 1982.

2. G. P. Bogdanov. Lessons of physical culture in 4-6.7-8.9-10 cells. "Enlightenment", 1981.

3. V.I. Filippovich. Theory and methods of gymnastics. "Enlightenment", 1971.

4. N.A. Fomin, V.P. Filin. Age bases of physical education.

5.A.P.Koltanovsky, A.T.Brykin. general developmental special exercises.

6. B.A. Ashmarin. Theory and methods of physical education. "Enlightenment", 1979.