Gymnastics. Hanging, bending over and bending over. Hangs and stops Hangs and stops on the crossbar
WORKSHOP #2
"Methods of teaching hangs and stops in the secondary school"
1. Definition of hangs and stops
2. The value of hangs and stops
3. Types of hangs and stops
4. Methods of teaching hangs and stops from I to XI classes
Definition of hangs and stops
Hanging and resting exercises represent various positions (horizontal, vertical and inclined) and movements of those involved in gymnastic equipment in these positions. Hanging and rest exercises are available for children from 7-8 years old. IN curriculum By physical education they are included from class I.
In grade 1, students master climbing gymnastic wall, bench, different types climbing, climbing and crawling, and from grade II they begin to master the hangs and stops.
Hanging and resting exercises are simple in technique, and when teaching, it is enough to show them and briefly explain them.
For the development and improvement of hangs and emphasis in gymnastics lessons with young men, the material covered in previous classes is used, as well as: lifting at close range by force; hanging bent over, arched, behind; flexion and extension of the arms in emphasis on the uneven bars, angle in emphasis, stand on the shoulders from a gray leg apart; lifting with a coup, lifting with a kip to a gray-haired leg apart, dismounting with a swoop back. When exercising with girls, we recommend lifting with a push of the legs at point-blank range on the upper pole; a push of two legs hanging at an angle; balance on the lower pole; emphasis crouching on one leg, swoop dismount.
Hanging and resting exercises contain very simple exercises, accessible to students in grades 5-6, and very complex, accessible only to high school students, etc.
In the school curriculum, these types gymnastic exercises a significant place is allotted and the older the students, the more the classes are saturated with these exercises.
Hanging and resting exercises are beneficial if they are applied with regard to physiological features organism and the level of training involved. However, with poor teaching methods, the result may be different.
visas. Simple hanging is the starting position for exercises on high bar, rings, rope, gymnastic ladder and other equipment. When hanging, the muscles of the whole body are tense, but the greatest load falls on the muscles of the hands, mainly on the shoulder girdle. At proper education hanging exercises have a positive effect on posture: strengthen the back muscles, abdominals And shoulder girdle help straighten the curvature of the spine.
Lasagne. The physical education program recommends several climbing exercises. However, their number can be significantly increased by using a variety of equipment: a gymnastic wall, ropes, inclined, horizontal, vertical ladders. These projectiles allow you to climb in many ways and in any direction (up, down, sideways). Climbing with foot support on various stairs, a gymnastic wall does not require much effort and is useful for all children.
Rope climbing - more difficult exercise: the student pulls himself up with his hands, and pushes off with his feet, involving the flexors of the upper limbs and the general extensor of the back into active work. It is most difficult to climb a rope with one hand. Starting position - hanging outstretched arms. In the future, there is an alternation of hanging on one hand, hanging on two hands. To perform such an exercise, you need to have a very strong grip and be able to hold your body on one bent arm. This requires extreme tension in the muscles of the arms, shoulder girdle, and back of the abdominals.
When climbing on one hand is much more difficult , than with hanging, keep rhythmic breathing, the shoulder blades move away from the spine much more noticeably. This exercise should not be used in the lower grades, but in the older ones it should be introduced gradually, as the muscles strengthen.
Stops. The emphasis on shells is one of the most difficult gymnastic exercises. Excessive enthusiasm for bars or a horse with handles can cause a violation of posture in unprepared students. When studying stops, the principle of gradualness must be especially strictly observed. Before moving on to shells, you need to master the exercises in mixed stops. These include standing and lying rests.
Standing emphasis. They do not require much effort, the body has additional support, breathing is not difficult.
Emphasis lying. In this exercise, the amount of muscle work increases. The extensors of the head and neck are strongly tense, triceps shoulder and other muscles that fix the joints. The contraction of the abdominal muscles counteracts the bending of the body under the influence of gravity.
Simple stops. The most difficult of the exercises , view - emphasis on parallel bars: they require a lot of tension of all muscles. It is a well-known fact that for beginners in a simple emphasis, the head seems to fall between the collarbones and shoulder blades, while the shoulder blades are under pressure. humerus depart from the midline of the body and turn with the lower angle outward. The conditions for breathing in the rests on the projectiles are the same as when hanging.
The value of hangs and stops
The adoption of various positions in the hangings and supports, balancing the body in certain postures are associated with tonic contractions of the entire musculature. Tonic contractions at small static loads, which are typical for the described exercises, require less energy expenditure than muscle contractions phase nature. Performing exercises in hangs and rests, having a general strengthening effect on the body, contributes to the harmonious development of all physical qualities, especially static strength, and moving the body from one position to another requires dynamic muscle efforts, which is important for the development of speed-strength qualities.
Various body positions: inclined, vertical (head down) - have a positive effect on the work of the cardiovascular and respiratory systems, as well as on the activity of the organs of balance (vestibular apparatus). Performing exercises in the hangs and supports is associated with holding postures that require the ability of those involved to coordinate the work of many muscle groups. Muscle sensations that occur when doing exercises in the hangs and stops, as well as the presence of tonic reflexes covering the entire muscles of the body, create favorable conditions for maintaining the correct posture. It is also essential that when performing exercises in the hangs and supports, children acquire the ability to assess the position of their body in space, to distinguish between the duration static postures and the nature of muscular effort. The role of muscle feeling is extremely diverse. It is important in the implementation of a number of body functions, from maintaining the balance of the body and ending with the emergence of ideas about time and space. The ability to perform exercises in hangings and supports with good posture, easily and beautifully, is important for preparing children for gymnastics.
To perform exercises in the hangs and supports, depending on the coordination complexity and the availability of appropriate equipment, frontal, group and line methods of organizing students can be used.
Climbing and climbing exercises contribute to the development of muscle strength (especially the muscles of the upper limbs and shoulder girdle), dexterity, coordination of movements, endurance, and, in addition, are of direct applied importance.
Hanging and rest exercises help improve the ability to orientate in space in unusual body positions, develop dexterity, flexibility, strength of the arms, shoulder girdle and torso.
Types of hangs and stops
climbing exercises- this is movement along the gymnastic apparatus in simple and mixed hangs and stops. For climbing, you can use a rope, a pole, a gymnastic wall and a bench, wooden and rope ladders. Climbing exercises are classified as follows:
ü climbing in mixed hangs or supports;
ü climbing in simple hangs or stops;
ü climbing with stops (tying on a rope);
ü climbing with a load or a partner on the shoulders;
ü climbing.
Climbing is performed in vertical, horizontal and oblique directions.
Crawling exercises serve as a good tool for the development of speed, agility, strength and endurance. Basic exercises:
ü crawling in an emphasis while standing with legs bent apart;
ü crawling in emphasis while kneeling;
ü crawling in emphasis while kneeling with support on the forearms;
ü crawling on the side;
ü crawling in a plastunsky way;
ü crawling with a partner on the back or with a load.
Projectile exercises consist mainly of stops, hangs and various transitions from one position to another.
In the emphasis, the shoulders are above the grip points, for example: emphasis, emphasis on the forearms, emphasis on the right leg apart or on the same level with the grip points, for example: emphasis on the hands, emphasis on the arms to the sides on the rings (cross).
In hanging, the shoulders are located below the grip points, for example: hanging, hanging hanging, hanging bending.
Both stops and hangs are divided into simple and mixed. In simple stops or hangs, the gymnast holds on to the projectile only with his hands (less often, only with his feet). When using additional support by other links of the body, the hangs or stops are called mixed. These include, for example, hanging crouching, hanging lying down, lying legs apart, standing emphasis.
Pure hanging exercises. With clean hangings, the entire load during exercise is carried out by the muscle groups of the upper limbs and body. In other words, the heaviness of the body is overcome by the work of limited muscle groups that are directly related to movements. chest. Pure hangs are used to strengthen and stretch the muscles of the arms and shoulder girdle, develop range of motion in the joints of the upper limbs, unload the spine and stretch it, and in some other cases, if there are no contraindications from the cardiovascular system. The use of pure hangs takes place to a greater extent with a sufficiently good physical development. After the exercise in a clean hang, it is necessary to apply exercises to relax the working muscle groups or breathing exercises in order to reduce the overall physical load.
Mixed hangs and stops. Mixed hangs, unlike pure ones, are carried out with the participation of muscle groups of the arms, legs and body, with the obligatory capture of the projectile by the hands and the support of the legs. With the help of exercises in mixed hangs, you can successfully strengthen the muscles of the arms, legs and body, develop movements in the joints of the limbs and spine, selectively increase physical activity on different muscle groups and successfully combine the rhythm of movements with breathing.
Stops, as well as hangs, can be divided into pure and mixed.
Net emphasis- emphasis on the backs of chairs, beds, etc. - is used mainly for injuries lower extremities.
Mixed Stops have frequent use. Unlike hangs, which strengthen the flexors, the stops develop the strength of the extensors.
Exercises on gymnastic equipment(on the gymnastic wall, bench, rings, etc.). Provide a predominantly isolated effect on individual segments of the support locomotive system, to the function internal organs, vestibular function, etc. Exercises on gymnastic equipment in the form of hangs, stops, pull-ups are characterized by high intensity of both local and general action
1st class
Grade I students master climbing on an inclined bench, on a gymnastic wall, pulling up lying on their stomach on a horizontal bench, climbing over a hill of mats and a gymnastic bench. Climbing and climbing are associated with overcoming obstacles and are of practical importance. Climbing and climbing exercises are active motor actions, during which all parts of the motor apparatus are included in the work. In addition, a general physical impact on a large number of muscle groups is provided, which is important for the development of strength, speed strength and agility, as well as the development of courage and confidence in one's actions. The presence of a wide variety of climbing techniques on various gymnastic apparatus (obliquely placed gymnastic benches, a gymnastic wall, ropes, poles), climbing over a gymnastic balance beam, a horse, a hill of mats make these exercises accessible to students of all age groups. In the lessons of basic gymnastics in the lower grades, climbing exercises are carried out in mixed supports and hangs. Climbing in mixed supports and hangs is much easier than on one hand, since when climbing in mixed hangs, the arms, legs and muscles of the body take part in the work. Given the difficulty of climbing exercises, it is necessary to conduct them starting from simple tricks, such as climbing on inclined gymnastic benches, a gymnastic wall, inclined and horizontally suspended ropes, and then move on to learning vertical rope climbing techniques.
II CLASS
A comprehensive program for students of grade II provides for climbing incline bench crouching in emphasis and kneeling in emphasis (benches are placed at an angle of 40 °); lying on his stomach, pulling himself up with his hands; along the gymnastic wall with simultaneous interception of arms and rearrangement of legs, climbing over a gymnastic beam at a height of 60 cm. From grade II, students begin to master the hangs and stops: hanging exercises while standing and lying down; while hanging on the gymnastic wall, flexion and extension of the legs; hanging on bent arms; exercises in emphasis lying and kneeling and emphasis (on a horse, log, gymnastic bench); pull-ups in the hang while lying bent over, the same from the gray-haired legs apart on the rope and in the hang.
Climbing exercises in class II differ from those in the first class in that the conditions for their implementation become more difficult. So, for example, climbing is carried out already on benches set at an angle of 40 °. Climbing on a gymnastic bench, pulling up while lying on your stomach, is also performed on inclined benches. Climbing on the gymnastic wall is performed with simultaneous interception of hands and rearrangement of legs. Diagonal climbing is added, as well as sideways climbing with cross steps. The conditions for climbing are also becoming more difficult. In this class, students need to learn how to climb over a 60 cm high balance beam. There are two ways to teach climbing over a balance beam:
1. Climbing alternately shifting legs(Fig. 117).
2. Climbing with arms and legs(Fig. 118).
From grade II, students begin to master mixed standing and lying hangs. But before learning the hangs, they need to be introduced to the methods of grips. Hanging exercises are performed with a grip from above (Fig. 119, a), from below (Fig. 119 , b) And different grip(Fig. 119, V).
Grip techniques can be learned frontally by the whole class using gymnastic sticks.
Hanging standing
 |
3. Hang standing bent over (Fig. 122). From hanging standing bend in hip joints up to an angle of 90 °, arms straight, head straight.
4. Hang standing behind (Fig. 123). From the hanging position, turn around, releasing one hand, and again grab the projectile shoulder-width apart with a grip from below.
5. Hang crouching (Fig. 124). From hanging standing on bent arms, unbending your arms, sit down and take a hanging crouching.
6. Hang crouching behind (Fig. 125). From hanging standing behind, take a small step forward and sit down without bending your arms.
 |
1. Hang lying (Fig. 126). It is performed from hanging on bent arms by alternately or simultaneously rearranging the legs forward. The angle of inclination of the body to the floor is less than 45°. Shoulders should be almost vertical under the bar (bar).
2. Hang lying bent over (Fig. 127). From hanging lying down, bend at the hip joints and take hanging lying bent over.
3. Hang lying behind (Fig. 128). Crouching from the back, moving the legs back, take the hanging from the back.
Visas (simple)
1. Vis (Fig. 129). Arms, torso and legs form a straight line. In the hanging position, keep the body straight, the muscles of the shoulder girdle are moderately tense, the stomach is tucked up. First, the position of the hang is studied on the gymnastic wall, where 10-15 people can perform the exercise at the same time. Hang can be performed both with your back to the wall, and facing it. When hanging with the back to the wall, it is necessary to ensure that the students touch it with the back of the head, shoulder blades, buttocks, calf muscles and heels, and when hanging facing the wall - with the chest, stomach, hips and socks.
2. Hanging on bent arms (Fig. 130). From hanging, standing on bent arms on the gymnastic wall on the first or second rail, lowering your legs, take a hang on bent arms. On projectiles, hanging on bent arms can be taken from standing hanging: slightly pushing off with your legs and bending your arms, hang on bent arms and
briefly fix this position.
4. Hang with legs bent (Fig. 131). From the hang, crouching, push off with your legs, bend them at the knees and briefly fix this position.
Starting from grade II, pupils of a general education school must fulfill the standards for physical fitness in pull-ups. Boys perform pull-ups on the crossbar from the hang, and girls from the hang lying down. Since the adoption of standards is a kind of testing, it is necessary to adhere to certain requirements for the implementation of these exercises.
Hanging exercises
1. Hanging with your back to the gymnastic wall - hanging with one leg bent - hanging - hanging with the other bent - hanging.
2. Hang - hang with legs bent - hang.
3. Hang legs apart - hang.
III CLASS
In grade III, students continue to improve in climbing on inclined benches at an angle of 45-50 °, and especially in climbing lying on their stomachs, pulling themselves up with their hands, lying down. Basic climbing exercise that students must master III class, this is climbing a rope in a hanging position with bent arms with a grip on the rope with the legs, as well as climbing over a log, a horse 90 cm high. In addition, the performance of exercises in simple and mixed hangs and emphasis in various combinations is improved.
Hanging and push-up exercises
1. Hang - hang with legs bent - hang. Run 5-6 times.
2. Hanging on bent arms - lowering into the hang for 6-8 s. Run 2-3 times.
3. Pull-ups in the hang (boys).
4. From an emphasis standing with a jump, an emphasis on a horse, a log (hold for 2-3 s) - a swoop back dismount. Repeat 5-6 times.
5. From an emphasis standing on a horse, a beam with a jump, an emphasis - an emphasis of the legs apart - an emphasis and a dismount with a swoop back.
Level Requirements physical fitness students III class in pull-ups in the hang (boys): 5 times or more - high; 3-4 times - medium; 1 time - low.
Requirements for the level of physical fitness of students of grade III in pull-ups from a lying position (girls): 16 times or more- high; 7-11 times- average; Zraza and less- low.
IV CLASS
In grade IV, rope climbing begins in three stages, and the skills of climbing over obstacles continue to improve. Students master new types of hangs and stops, such as hanging and bending over, hanging on bent legs and arms (hanging with a curtain on two), hanging with an angle, continue to improve physical fitness by pulling up and raising legs in a hang.
Overcoming obstacles
The task of training is to teach children the ability to use the learned climbing methods in more difficult conditions. To solve this problem, the height of the projectile increases, the technique for overcoming obstacles becomes more complicated, and obstacle courses are used. Combinations of exercises to overcome the obstacle course should initially be simple and consist of 2-3 elements. For example, walk along the rail of a gymnastic bench, jump over another, climb over a log with a height of 80-100 see one of the ways studied in III class. The next option can be this: walk 5 m on toes, hands behind your head, run along the gymnastic bench, climb the gymnastic wall to the fifth rail and take side steps to the left along the entire gymnastic wall, get off to the floor, run 5 m and jump into the hoop, walk 3 m and climb over the log.
You can prepare such an obstacle course. Near the extreme spans of the gymnastic wall, two benches are placed across, a log 1 m high is installed at a distance of 2 m from the ends of the benches; jumping racks are installed 3 m from the log and the rope is pulled at a height of 60 cm (Fig. 146).
Overcoming the obstacle course is started by two students from the starting line, 2 m from the middle spans of the gymnastic wall. At the teacher's command, they run up to the wall, climb to the top rail, one moves to the right, the other to the left to the extreme spans and, going down, walk along the bench, hands behind their heads, jump off and run up to the log, climb over it in any way, run and jump over through the rope, running around the racks and the log to the right and left, they return to their places. Obstacle courses can be very different depending on the task of the lesson and the corresponding conditions.
Hoops can be widely used for obstacle courses, stuffed balls, maces and other projectiles.
Hangs and stops
vis hunched over(Fig. 147) is performed on the crossbar, bars, rings. The body is bent at the hip joints approximately at an angle of 50-70 °, the back is rounded, the head is slightly inclined to the chest, the arms are straight. You can finish the exercise by going to the hanging while standing behind or, lowering the pelvis, crouching into the hanging.
Vis angle(Fig. 148) is performed on the gymnastic wall, crossbar, rings, bars. From the hang, raise straight legs to a horizontal position. You can also do it as follows: from the hang, take the hang with your legs bent and then straighten your legs into the hang with an angle.
 |
 |
Vis arched(Fig. 149) is performed on the gymnastic wall, crossbar, rings, bars.
It is desirable to begin to train hanging on the gymnastic wall after bending over. From the hanging standing behind, bending to the gymnastic wall with a push of the legs, go to the hanging, bending over. In the hanging position, the arms should be completely straight (do not pull up). The back of the head, back, legs and heels touch the wall, the head leans back a little (Fig. 150). Execute with. Help to render, standing on the side, under the shoulder and legs.
Vis on bent legs and hands(Fig. 151) is performed on the crossbar or bars r / c. From hanging standing with a push of two legs, bending them, make a jump with two and take a hang on bent legs and arms (hanging with a curtain of two). It can be performed in another way: from the hanging standing behind with a forward tilt with a push of two, bending through the hang, hanging on bent legs and arms.
Hang on one(Fig. 152): shoulder-width grip, one leg, bent at the knee, is placed on the crossbar, a pole, the other is straight and slightly lowered down, the body is slightly bent, the head is slightly tilted back. Belay, standing on the side, with one hand behind the wrist, the other behind the shin of the leg performing the veil. It is performed from the hanging standing behind, pushing with two, bending through the hanging from behind, swinging with one leg.
  |
 |
Hang on one(Fig. 153) is performed similarly to hanging on one (veil), only the bent leg is not between the hands, but outside.
Hanging on bent legs(Fig. 154) is performed on the crossbar and bars r / c. Legs together, knees bent, body straight, slightly bent, head tilted back. They insure, standing on the side, behind the shins, so that the legs do not unbend at the knee joints. Perform the exercise from hanging on bent legs and arms (hanging with a curtain of two), lowering your arms and straightening up. First, the hands are lowered alternately, and then simultaneously. When moving from hanging on bent legs and arms to hanging on bent legs, they insure with one hand on the shins from above, and with the other support under the back.
Emphasis on bars(Fig. 155), crossbar, bars r / in (Fig. 156). The arms are straight, the torso and legs form an almost straight line, the head is straight. Training begins with mastering the emphasis on the uneven bars after repeating the emphasis on the log and horse (III class).
1. From the stop, standing across at the ends of the bars with a jump at close range.
2. The same in the middle.
3. From the hang, standing on the crossbar, on the lower bars r / in the push with two at close range
On the gym wall
1. Facing the wall hanging on bent arms, hold for 5-6 s. Pause 8-10 s and repeat again.
2. From hanging on the upper rail, alternately intercepting the hands, lowering down.
3. From hanging with your back to the wall, lifting bent legs. Repeat 5-6 times.
4. The same, but holding the bent legs and extending them forward into the vis with an angle and slowly lowering into the vis.
On the gym bench
1. Vupore lying, hands on the bench, flexion and extension of the Arms (boys - 8-10 times, girls - 5-6 times).
2. In an emphasis lying behind, flexion and extension of the arms (boys - 5-6 times, girls - 3-4 times).
3. From the support lying, hands on the bench, covered with a mat, with a push of the legs at point-blank range, crouching and jumping forward to the correct landing position.
Crossbar (low)
Hanging from a standing jump at point-blank range - lowering forward into a hanging crouching - with a push of the legs, jumping legs under the crossbar into a hanging bending - alternately releasing hands, hanging on bent legs - raising the body forward, hanging on bent legs and arms (hanging with a curtain of two) - unbending legs and lowering them back, hanging standing behind - releasing hands, step forward about. With.
Requirements for the level of physical fitness of IV grade students in hanging pull-ups (boys): 5 times or more- high, 3-4 times- average; 1 time- short,
Requirements for the level of physical fitness of students of grade IV in pull-ups from a lying position (girls): 18 times or more- high; 8-13 times- medium, 4 times or less- low.
5th class
Starting from grade V, a differentiated approach to boys and girls is intensified when choosing shells, exercises, and their dosage. Boys use the crossbar and bars to perform hangs and stops, and girls use r / w bars. All students of the 5th grade continue to improve in rope climbing in three steps and exercises in mixed and simple hangs and supports. The boys on the crossbar master the hang, bending over and bending over, swinging their legs, resting the legs apart with the right (left), from resting the legs apart with the right (left) dismount with a jump forward with a turn to the left (right). On the uneven bars - varieties of stops (emphasis on the forearms, hands) and Sedov (sedated legs apart, gray on the hip).
Girls on the bars r / v master hanging on the h / w, hanging crouching and lying on the n / w, hanging lying legs apart with the right (left), emphasis on the back.
Both boys and girls continue to work on improving physical fitness, using pull-ups and lifting of straight legs in the hang (boys) and pull-ups from the hanging lying (girls).
Crossbar (low)
One of the most difficult elements on the crossbar is the hanging hanging (see Fig. 135, class IV).
Execution technique. From hanging standing from behind, bending with a push with your feet, take the hanging bent over, unbending at the hip joints, hanging bent over. The body is bent and is in a vertical position with the head down. Hands shoulder-width apart with an overhand grip, legs together, socks pulled back. The head is tilted back.
I. Bars
Students of the 5th grade improve the implementation of stops. For this, it is recommended the following exercises.
1. In emphasis, sagging and lifting the body in the shoulder joints.
2. Movement in an emphasis. For example, at the ends of the poles, take an emphasis with a jump and, alternately rearranging your hands, move forward. Having reached the other end of the poles, jump off. If the student cannot reach the end, then jump inside the bars.
3. Movement combined with turns.
Emphasis on the forearms
Execution technique. The torso and legs form a straight line, the head is straight. The hand is slightly shifted outward, and the elbow is inward. 90° angle between shoulder and forearm. This arrangement of the forearms allows you to avoid slipping of the elbows when performing exercises (Fig. 158). Preliminarily, it is advisable to study the emphasis lying and lying back on the forearms on the floor, then on the bars to teach the correct grip with the hands and the location of the forearms. After that, teach emphasis on the forearms.
Emphasis on hands
Execution technique. Vupore the body is kept straight without sagging in shoulder joints. Hands slightly bent in elbow joints, clasp the poles, leaning on them mainly from the outside (Fig. 159). When performing an emphasis on the hands, the width of the poles must be determined by the length of the forearm. True, it is not easy to stay on such poles at first, but in the process of training, the muscles of the shoulder girdle quickly strengthen and this width of the poles becomes familiar and convenient for learning and performing swings. In order not to hurt your hands, you can put foam pads on the poles. To strengthen the muscles of the shoulder girdle and prevent sagging in the shoulders, it is advisable to raise and lower the body while resting on the hands by reducing or increasing the angle between the shoulders and the poles. The normal position of the shoulders in relation to the poles is considered to be when the angle is about 45 °.
Execution technique. From a gray-haired leg apart, with a jump of one, take a sitting on the hip (Fig. 161) . Legs are outside. One leg, bent at the knee, rests the entire lower surface of the thigh on the pole, and the other is laid back, the socks are pulled back. The shin of the bent leg is parallel to the straight leg laid back, keep the torso and head straight. Support on the poles can be performed with both hands or with one hand, the other to the side.
Vis on a/w
The students got acquainted with the hanging exercises in the 2nd grade, where they mastered the hanging on the gymnastic wall. The difference lies in the fact that, in hanging on the upper body, the body is not fixed, but free. To improve the hang, the following exercises can be offered: with the help, take a hang on the upper body - hang with legs bent - hang - dismount down. It should be noted that hanging is the main starting position for performing many exercises on the parallel bars.
Vis crouching on n / f
Execution technique.
Training sequence: in the V class hanging lying on the bottom can be taken from hanging through hanging crouching. From the hanging lying down, take the hanging lying bent over on the bottom, then hanging with the legs bent and hanging, dismounting down.
Hang lying legs apart one (on horseback)
Emphasis at the back
Execution technique. The emphasis on the back is most conveniently taken from the hang lying on the floor. By successive interceptions of the hands for the n / w, go to point-blank behind - a kind of sitting on the poles (Fig. 165).
Vis lying on the n / w
 |
Execution technique. In the lying position, the body should be straight and slightly arched, the head is slightly tilted back, the arms are straight, the back of the thighs is supported by the bottom (Fig. 163).
Training sequence: in the V class hanging lying on the bottom can be taken from hanging through hanging crouching. From hanging lying, take hanging lying bent over n /
At the initial stages of training, students must master the basic postures that must be taken in the positions of hanging, support, rear support, learn the simplest ways to move from one type of support to another (leg swings, turns), and also perform simple dismounts and lifts. Below are the basic postures (positions) that you need to master first.
I. Exercises V visas.
1. Hang standing, lying down, crouching, standing legs behind.
2. Transitions from one hang to another by stepping over and turning.
3. Transitions from hanging from behind, bending into hanging, bending over with the push of the legs and strength.
4. Transition from the hang, bending astride to visa with the curtain of the knee.
5. Transition from hanging from behind standing to hanging bent over and then to vio with a veil of knees with the release of hands.
6. Hanging on bent arms and hanging at an angle on bent arms.
7. Hanging pull-ups on the bar (high).
8. Vis angle.
9. Transition by force from hang to hang from behind.
10. Hanging from behind, releasing one hand, turn to hang.
11. Lift by force alternately with hands at point-blank range.
II. Exercises in stops.
1. Standing from a hanging jump stop.
2. From the stop, swing your legs into the stop on top and the stop at the back.
3. Turns from support to support from behind and vice versa.
4. From the stop on top, turns left and right With jump at point blank range.
III. The simplest transitions from a hang to an emphasis and from an emphasis in vis.
1. Lifting with a flip with a swing of one and a push of the other.
2. Lifting with a coup with a push by two.
3. Rise by coup by force.
4. Lowering from an emphasis to a hang, bending forward and further V hanging angle.
IV. Dismounts.
1. From the stop riding one dismount With turn and overshoot the other.
2. From the stop at the back, jumps forward and forward swing with turns of 90 and 180 °.
 |
3. From the stop, jump backwards without turning and with turns.
4. From the stop side dismount with and without turn.
Vis. On the high bar, this position is the starting point for all exercises without exception. The correct execution of the hang is especially important for gaining a swing of sufficient amplitude and subsequent swings.
In the hanging position, the body should be as straight as possible. This is achieved by sagging in the sternoclavicular and shoulder joints, as well as by relaxing the muscles in the lumbar region. The arms are also straightened, but not tense. Legs should be straightened at the knee and hip joints, socks pulled back. It is expedient to teach hanging in a holistic way.
The correct position of the lower extremities is ensured by the tension of the corresponding muscles, which must be maintained during subsequent swings. Flexion at the hip joint or bending at the lumbar of the spine when performing a hang are unacceptable. The presence of such errors is very often the result of an incorrect position of the head: taking it back or, conversely, lowering it to the chest. In the correct position, the head is held straight and is between the hands.
Swinging bends and swinging the arc- actions that provide a set of swing of the required amplitude.
From the hanging position, tensing the muscles of the abdominal press and the front surface of the thighs, the gymnast raises the legs to the position of an obtuse angle. Then, with a sharp, short movement, he lowers them down and further back until arching in the lower back. These actions will stretch the muscles of the anterior surface of the body and will contribute to the very rapid flexion in the hip and shoulder joints, as well as in the lumbar spine, necessary for further very fast flexion. ).
Bending, you need to bring your legs as quickly as possible to the bar of the crossbar (approximately by the middle of the shins or knees) and, holding them in this position until the start of the forward swing, quickly unbend at the hip and shoulder joints, “thrown” the whole body in the direction of the extreme point of the forward swing. Bending in this position is not allowed. To avoid sagging, students can be encouraged to look at their toes at all times.
legs starting from the moment of bringing the legs to the crossbar.
Hanging swings(Fig. 111) - a series of swings back and forth. The ability to swing correctly is the basis for successful mastery of the exercises. entry level V gymnastics. With proper swinging, the following postures should alternate:
1) at the extreme point of the swing back - a straight or even slightly bent position at the hip joints;
2) in a vertical position - a straight, as in a hanging, position of the body;
3) at the extreme point of the forward swing - a slightly bent position, as on the backward swing. The head is kept between the hands at all times. Pulling it back is a mistake that needs to be fixed as quickly as possible.
Jump back. From the extreme point on the swing forward, passing the vertical position, you need to take your legs back until you bend. At the same time, it is necessary to reduce the shoulder angle. At the same time, the speed of movement of the shoulders will slightly increase due to a decrease in the speed of movement of the feet. This will lead to the fact that at the extreme point of the backswing the gymnast will be able to release his arms, raise them up and out and land steadily.
Jump forward. From the extreme position on the back swing, the gymnast successively passes the poses / and 2 and approaches the pose 3 (see waving). When performing a dismount, bending in a pose 3 can be much larger than when swinging. In the extreme forward position, you need to quickly unbend at the hip joints and at the same time take your hands back behind your head. After these actions, release the bar of the crossbar and, holding the body in a bent position, land.
Before performing a dismount from a swing, it is very useful to do the following exercise: from a springboard at a distance of 1-1.5 m from the crossbar, a hanging jump and a dismount with a forward swing.
Insurance and assistance in all exercises related to the study of swinging and the described dismounts, the trainer provides standing to the side of the performer and moving parallel to the swinging plane. One hand of the coach is located on the side of the back of the student, and the other - on the side of the chest. In case of an early fall on the back swing, the trainer supports the arm under the chest. If a breakdown occurs on a forward swing, then it is necessary to support under the shoulder blades.
Rise right(after swinging). A little before reaching the extreme front position, you need to quickly bend at the hip and shoulder joints, bring both legs to the bar of the crossbar at the level ankle joints and immediately carry (you can bend) one of them under the bar. All these actions must end no later than the back swing begins in the pike position. Together with the beginning of the backward swing, flexion in the shoulder joints continues (a further decrease in the brachio-torso angle), and extension begins in the hip joints, which ends in the support of the legs apart.
On the low bar:
a) hanging bent legs apart (bar at the level of the ankles
joints);
b) from the hang, bending the legs apart, quickly unbend in the pelvis
hip joints to a hanging position, bending the legs apart and
return to i. P.;
c) forced (with the help of a trainer) swinging in the hang
bent legs apart;
d) from swinging in the hang, bending the legs apart on the swing on
ass - hanging bent legs apart, on the move forward - hanging prognuz-
shis;
e) with help - after 2-3 swings, lifting at close range right
howl;
f) from the right stop, fall back into the hang, bending your legs apart;
g) with the help - from the right stop, fall back into the hang, bending over
and lifting to point-blank right.
After several independent runs, you can move on to the high bar. The main attention should be paid to the transition from hanging to bhg bent over.
Kip up(after waving) (Fig. 112). After swinging back, passing a vertical position, vigorously unbend in the hip joints and at the same time take your hands back behind your head (as when jumping forward, but much earlier). Without stopping in a bent position, quickly bend at the hip joints and bring straight legs to the crossbar at the level of the middle of the legs. All of these actions must end before the pike back swing begins. At the beginning of the swing back, continue extension in the shoulder joints and begin extension in the hip joints. The pelvis will approach the bar of the crossbar and the angular velocity of rotation of the entire body around the axis will increase, as a result of which it will turn to the stop position.
Consistency of learning.
On the middle bar:
a) from a hanging angle, resting your feet on the mat, bend your legs, pushing the whole body forward with this movement, bend over and put your hands behind your head. Keep your head down on your chest. Return to i. n. Repeat this exercise several times in a row. The deflection should be fast, with a break from the mat;
b) do the same exercise, but after bending it is possible
but faster bring your legs to the crossbar (middle of the legs);
c) with the help of a trainer standing on the side, perform a lift once
polysty bending. The trainer at the same time contributes to a quick rise
lowering the legs to the crossbar with one hand, and with the other under the lower back with
lifts the student to the stop position.
On the high bar:
d) a coach standing in front and to the left of the gymnast performing
hanging, leaning with both hands in the region of the ilium, retracted
pulls the student back from the balance position and holds him
in this position. The gymnast bends at the hip joints,
directing the feet to the projection line of the neck on the mats (you can polo
live on that rope line or gymnastic stick). Further
the coach, removing the support, gives the gymnast the opportunity to
bodnoy movement to the equilibrium position, i.e. to and. p. Pro
walking this position, the gymnast must sharply straighten in the pelvis
hip joints and take your hands back behind your head. Next Gym
Nast and trainer act as recommended in paragraphs "b" and "c";
e) from a springboard standing at a distance of 1 m from the crossbar,
jump in the hanging angle and extension under the crossbar. Subsequent
the actions are the same as described in paragraphs "b" and "c";
f) from a small swing (no more than 90 ° in amplitude) to
back swing flexion in the hip joints, extension under
crossbar and lifting completely with the help of three
nera.
Rise forward at an emphasis behind. This exercise can be performed both from swinging and from behind. Training is recommended to start from the rear.
Climbing forward point-blank behind after falling back(Fig. 113). Start the decline by moving your shoulders back, while keeping your whole body in a straight position. Having passed an approximately horizontal position, begin flexion in the hip joints with simultaneous extension in the shoulder joints (increase the brachial angle). As you move back, continue bending in the hip joints, trying to "cover" your legs more strongly. Make sure that the pelvis is next to the bar of the crossbar. At the extreme point of the swing forward in the hang, bending the knee joints should be on a straight line connecting the shoulder axis with the grip point. With a swing back in the hang, bent over, start extension in the hip joints with a simultaneous decrease in the humero-trunk angle. At the same time
Continuing these movements will bring the pelvis closer to the bar of the crossbar and increase the angular velocity of rotation of the whole body, which will allow you to perform a push-up from behind. It is necessary to pay attention to the completion of the lift with a high angle position in the rear support. To do this, it is necessary that the extension in the hip joints be slower than the decrease in the brachial angle. In other words, the shoulders must come into position over the bar before the legs go below the bar.
Learning sequence.
On the low bar:
a) hanging bent over from behind and swinging in this position. On
it is necessary to start swinging with a forced push of the trainer
ra. To achieve an independent ability to strengthen the swing;
b) from the stop at the back, fall back into the hang, bending over and swinging
hanging bent over (decline - with the help of a trainer);
c) from the stop at the back, fall back into the hang, bending over and lifting forward
point-blank behind g with the help of a trainer;
d) from a running start or from a hanging angle, lifting forward at close range from behind with
with the help of a trainer.
After mastering all of the listed exercises on the low bar, you can proceed to the execution of the forward lift on the high bar.
Rise back to an emphasis behind(Fig. 114) is performed from waving. Not reaching the extreme point of the forward swing, the gymnast bends at the hip and shoulder joints and brings his slightly bent legs under the bar of the crossbar ( better legs do not bend at all) and then in the hang, bending from behind. It is desirable that this action (carrying the legs under the bar) ends before the start of the back swing in the crouch. With the beginning of the swing back, the athlete brings the pelvis closer to the crossbar by reducing the brachio-torso angle, unbending at the same time in the hip joints, continuing the extension even after the moment the shoulders pass the lower vertical position under the crossbar. At the extreme point on the back swing, the gymnast's body takes the position and pose indicated on the middle frame of the picture: an obtuse angle between the body and legs, the arms are almost horizontal and laid back behind the back. With the beginning of the next swing (first down and further forward), the gymnast again bends at the hip joints, “folds”, and at the same time brings the pelvis closer to the crossbar, carrying it further, beyond the vertical plane, passing
walking through the neck. Thus, when the shoulders have again reached the lower vertical position, the gymnast finds himself in a hanging position, bent over from behind. From this moment (against the background of a continuing swing forward), vigorous extension in the hip joints begins again with the approach of the pelvis to the crossbar, which ends with an exit at point-blank range from behind. The time of the last extension in the hip joints should be strictly correlated with the time of swinging forward in the pike hanging: too fast extension can lead to failure of the lift.
Learning sequence.
On the low bar:
a) in the hang, bent over from behind, swinging with straightening that
traps;
b) from the stop at the back, fall back to the hang, bending over, swing forward to
this position, straightening the body on the back swing;
c) the same as "b" and lifting back with the help of a trainer;
d) with a running jump to the hang, bending over from behind, straightening that
catchers on the swing back and lifting back with the help of a trainer;
e) lifting back from the hang angle with the help of a trainer;
e) from swinging to a high crossbar: she rises back to
rear emphasis with the help of a trainer standing on a raised platform.
From the stop, standing legs apart, turning back, dismounting forward, legs apart, bending. From i. n., perhaps more "stretching" in the shoulder joints and keeping the back rounded, start the decline back. To perform a dismount, there is no need to complete the rotation with an emphasis while standing with legs apart, so no additional actions are required from the gymnast. The movement started under the action of gravity will bring the performer to a position close to the stop and quite sufficient for the subsequent straightening and dismounting ("jumping") from the crossbar. In flight, the body is held in a bent position with legs apart and arms raised up and out. Before landing, the legs are connected, and the gym
 |
Nast finishes the exercise with a landing pose.
Training is recommended to start on the low bar in a holistic way. At the first attempts, the help of a coach is very important. The trainer stands to the side (for example, to the left of the student) and with his right hand under the bar of the crossbar grabs the student’s left wrist with a reverse grip and helps rotation. The coach needs to be ready, if necessary, to grab the performer with his left hand by the left shoulder and thus hold him in case of a significant “underrotation” from falling
forward. Before performing a dismount on their own, it is not superfluous to give the gymnast an attempt to “jump” from the projectile forward from the stop while standing with legs apart with extension.
Big turn back(Fig. 115). To describe the technique, it is convenient to divide the whole movement into two phases. The first phase is the transition from the handstand to the vis-slump. The second is the transition from the hang to the handstand - the flip to the handstand.
The decline begins with the torso slightly bent at the hip joints and the head tilted towards the chest. This position is maintained throughout the first quarter of the turn, but by the end of this quarter, i.e., in horizontal position, the athlete straightens up, extremely “stretching” from the crossbar. In the second quarter, the gymnast bends in the lower back, stretching the muscles of the front surface of the torso and preparing to make an energetic throw with his legs, passing the lower vertical.
With this throw, the second phase begins - a flip to the rack. Behind the vertical, the gymnast bends at the hip joints and reduces the brachial angle. Such a bent position is held to a horizontal position on the forward swing (back to the floor), then smooth extension begins, first in the hip, and then in the shoulder joints. Before going to the handstand, the hands always lag behind the rotation of the arms, therefore, when finishing the turn, they must be “turned”, placed at point-blank range in order to complete the entire movement with the handstand.
An indispensable condition preceding the start of learning a large turnover is: the ability to perform a handstand on the floor, "stands", uneven bars; the ability to swing on a high crossbar and increase the amplitude of this swing at will; the ability to perform a back swing from an emphasis to the hang while maintaining the desired position to the lower vertical and beyond it (this latter is recommended to be done in special loops - “straps”);
Rise with a coup in // while standing with legs bent apart(Fig. 116). From a handstand, maintaining a straight body position all the time, the gymnast begins to decline. The straight position is kept further behind the vertical,
and flexion in the hip joints begins only just before the start of the actual rollover. In this case, it is necessary to ensure that the humero-torso angle remains close to 180 °. Bending the legs is done by force, without preliminary bending and subsequent throw, which is necessary when performing a large turnover. After passing the lower vertical, the gymnast tilts his head back, trying to see the bar of the crossbar, on which the toes are to be placed. The legs begin to spread apart approximately in the front horizontal position and are placed on the bar next to the hands. Wide stance is a mistake to be warned against.
Learning sequence:
a) a large turn back;
b) from hanging by force hanging standing legs apart;
c) the same, but with a swing forward from waving;
d) from a handstand by force lowering to point-blank while standing bent over
legs apart;
e) after swinging a large amplitude, swing forward along
put your feet on the bar (perform on the "straps");
f) a complete flip after a swing back from the stop (to “lam
kah");
g) the same as "e", but from a handstand.
Date : Grade: 6
Subject: Gymnastics: Drill step, opening and closing in place. Oru. Rise with a coup at close range (m). Vis lying down. Vis crouching (d). Relays. Development power abilities.
Tasks: 1. Improving drill exercises, hangs and stops.
2. Development of power abilities, coordination, flexibility.
3. Education of mutual assistance, a sense of collectivism.
Location: gym.
Inventory: mats, crossbar, jump ropes.
During the classes.
Dosi- rovka | Organizational - methodical Directions. |
|
Introductory part.
Main part
They bring mats.
Take away mats.
Final part
| The duty officer submits a report to the teacher about the readiness of the class for the lesson. Teacher. On socks, on heels, half - squat, squat. Slow run. Conducts class attendant. Application No. 1 Rebuilding in motion from a column of one to a column of two. March into the column one by one after the guiding step!” At the command "Class, march on the spot!" Hands perform the movement to the beat of the step. Turns in place. Tells when shown correct execution, safety equipment. The movement begins with pull-ups on the hands. When bending at the elbows approaches the limit, it is necessary to raise the legs, trying to bring the pelvis closer to the bar of the crossbar, without tilting the head back. As soon as the legs are on the crossbar, it is necessary, raising the head and torso, to straighten the arms and go to point-blank range. Running and jumping rope. Student assessment and grading. Building exercises. |
Outdoor switchgear in place without items (Appendix No. 1)
Starting position (ip) - hands on the belt; head tilts 1-right, 2-left, 3-forward, 4-back
I.p. – o.s., hands in the castle, circular rotations with the hands, arbitrarily (20 sec.);
I.p. - o.s., hands in the castle, wave-like movements of the hands to the left (for the first 4 counts), the same to the left (for the next 4 counts);
I.p. - o.s., hands in the castle; 1 - hands with palms to the chest; 2 - twist forward; 3 - i.p.; 4 - twist up;
I.p. - o.s., right hand above, left hand below, jerking hands for each count (6-8 times), gradually increase the frequency of movements to the maximum;
I.p. - o.s., hands to shoulders, circular motions hands forward, the same - back (4 times);
I.p. - o.s., circular movements with straight arms forward, the same back, (4 times each), monitor the amplitude of movements;
I.p. - o.s., hands on the belt, circular movements of the body to the right, the same - to the left (4 times each), monitor the amplitude of movements, legs are straight, do not tear off the heels from the floor;
I.p. - stand legs apart, hands on the belt; springy torso to the right leg, in the middle, to the left leg, i.p. (4 times), do not bend your knees, reach the floor with your hands;
I.p. - o.s., hands on the belt, jump legs together (15 sec.), jumping in place, jumping on toes, torso and legs straight;
From the hanging, sitting with a grip on the upper pole, hang on the upper pole and swoop forward dismount.
From the hang, sitting on the lower pole with a grip on the upper pole (facing it), vigorously direct the legs down and back under the lower pole, pushing the upper pole away from you with straight arms. When moving to the hang at the beginning of the forward swing, bend sharply at the hip joints, directing the legs forward. Bend sharply and elastically at the hip joints under the vertical. Having passed the vertical position, throw your legs forward and upward, successively bending and unbending at the hip joints, and vigorously push off the pole with your hands, bend.
The teacher provides insurance and assistance while standing on the left under the upper pole, supporting the student with the left hand with the left hand, with the right hand under the back.
From the hang, crouching on the lower pole, lifting point-blank to the upper pole.
From hanging, crouching, vigorously straighten your legs, pulling back and forth and maintaining complete sagging in the shoulder joints. Finishing the straightening of the legs, sharply press with straight hands on the upper pole forward and downward and, pushing off with your feet, go to point-blank range.
The teacher provides insurance and assistance while standing under the upper pole to the right of the student, supporting with his left hand under his back, with his right hand under the thigh in front.
Climbing up in an emphasis on the lower pole.
From the hang, standing on bent arms, take the fly leg back. With a swing of one and a push of the other, connect the legs, energetically directing them up and back through the pole, and, without unbending the arms, lower the legs onto the pole. Straining the muscles of the front surface of the legs and straightening the arms, vigorously unbend in the hip joints (without lowering the legs), go to point-blank range, raise the head, bend.
Learning sequence:
a) from the stop on the lower pole or low crossbar, lowering the body forward. Then, unbending and straightening arms, emphasis;
b) with a swing of one and a push of the other leg, hanging bent over on the lower pole with legs resting on the upper pole, and then with a swing of one and a push of the other, lifting with a coup at close range (with help);
c) with a swing of one and a push of the other, a rise with a coup.
The teacher provides insurance and assistance while standing on the left-front with his left hand behind his legs, with his right hand - under his back. When going into focus with the left hand - under the shoulder, with the right - from below under the legs.
From the hang, crouching on the lower pole, lifting with a coup in emphasis on the upper pole.
From the hang, crouching on the right, bending your arms, take your left leg back. With a swing of the right and a push of the left, continuing to bend the arms, connect the legs, energetically directing them up and back through the upper pole. Bending at the hip joints, lower the legs top hips on the pole from above. All subsequent actions should be performed in the same way as when turning over point-blank on the lower pole.
From the stop on the upper pole, lowering forward into the hang while lying on the lower pole.
From the emphasis on the upper pole, tilting your head forward and bending your arms, lower your torso forward. Continuing to bend at the hip joints, roll forward until the level of the pole coincides with the knee joints. Unbending your arms and hip joints, lower your legs on the lower pole in a lying position, bend.
From an emphasis on the upper pole, fall back with a jump of the legs apart into a hang lying on the lower pole.
From the emphasis on the upper pole, begin an active movement of the shoulders back on straight arms, holding the pelvis at the pole. Then bend at the hip joints, spread the legs apart, jump them over the lower pole, unbending, connect the legs and lower them to the lower pole. In the hanging lying bend, tilt your head back.
TOOLKIT
HANGS AND STOPS
For students of the 2nd year of full-time department "Physical culture and sport"
Academic discipline: Types school curriculum with teaching methods.
(Gymnastics)
2016-2017
subject (cyclic)methodological committee
Commission name
Physical Culture
Chairman
Rezanova M.A.
2016
Deputy Director for UNMR
______________ / I.V. Gervald
"________" _____________ 20___
M.P.
Compiled by: Sharafan N.V. teacher GAPOU TSPC
Explanatory note
Gymnastics with teaching methods is one of the disciplines of the curriculum. An important place in this course is given to the methodology of preparing and conducting lessons in basic gymnastics at school. Basic gymnastics is the basic part of a comprehensive program of physical education for students of a general education school and the state standard.
Gymnastics means, of course, are the most effective in the physical education of children and adolescents, have a significant impact on their health, the development of physical qualities.
Lesson physical education with a gymnastic orientation as the main form of training is considered one of the leading criteria reflecting the level of professional - pedagogical readiness physical education specialists for secondary schools. However, as analysis shows scientifically - methodical literature, textbooks, in which the technology of planning would be revealed in more detail and systematized educational material, training and application in the classroom and during independent studies of traditional and non-traditional types of exercises, the use modern methods and funds are virtually non-existent at present.
Toolkit fill this gap to some extent.
Hanging and resting exercises represent various positions (horizontal, vertical and inclined) and movements of those involved in gymnastic equipment in these positions. Hanging and rest exercises are available for children from 7-8 years old. They are included in the physical education curriculum withIclass.
INIclass, students master climbing on the gymnastic wall, bench, various types of climbing, climbing and crawling, and withIIclass begin to master the hangs and stops.
The adoption of various positions in the hangings and supports, balancing the body in certain postures are associated with tonic contractions of the entire musculature. Tonic contractions with small static loads, which are typical for the described exercises, require less energy expenditure than muscle contractions of a phase nature. Performing exercises in hangs and rests has a general strengthening effect on the body, contributes to the harmonious development of all physical qualities, especially static strength, and moving the body from one position to another requires dynamic muscle efforts, which is important for the development of speed-strength qualities.
Various body positions: inclined, vertical (head down) - positively affect the work of the cardiovascular and respiratory systems, as well as the activity of the balance organs (vestibular apparatus). Performing exercises in the hangs and supports is associated with holding postures that require the ability of those involved to coordinate the work of many muscle groups well. Muscle sensations that occur when doing exercises in the hangs and stops, as well as the presence of tonic reflexes covering the entire muscles of the body, create favorable conditions for maintaining correct posture. It is also essential that when performing exercises in the hangs and supports, children acquire the ability to assess the position of their body in space, to distinguish between the duration of static postures and the nature of muscle efforts. The role of muscle feeling is extremely diverse. It is important in the implementation of a number of body functions, from maintaining the balance of the body and ending with the emergence of ideas about time and space. The ability to perform exercises in the hangs and supports with good posture, easily and beautifully, is important for preparing children for gymnastics.
To perform exercises in the hangs and supports, depending on the corrective complexity and the availability of appropriate equipment, frontal, group and line methods of organizing students can be used.
visas lying down
1. Hang lying down (Fig. 1). It is performed from hanging on bent arms by alternately or simultaneously putting the legs forward. The angle of inclination of the body to the floor is less than 45°. Shoulders should be nearly vertical under the bar.
2. Hang lying bent over (Fig. 2). From hanging lying down, bend at the hip joints and take hanging lying bent over.
3. Hang lying behind (Fig. 3). From the hang, crouching from behind, moving the legs back, take the hanging from the back
Rice. 1 Fig.2 Fig.3
Exercises in mixed and simple emphasis (on the gymnastic bench, beam, horse)
1. The emphasis on squatting on a gymnastic bench (Fig. 4) can be performed transversely and longitudinally. Students with this position are already familiar with climbing on gymnastic benches. Emphasis crouching can also be performed on a horse, goat and log.
2. Emphasis kneeling (Fig. 5) or emphasis standing on one knee, the other leg back (Fig. 6).
Rice. 4 Fig.5 Fig.6
3. Lying emphasis (Fig. 7) can be performed on the floor, gymnastic bench (hands or feet on the bench), on a balance beam.
4. The emphasis lying behind (Fig. 8) is performed from the emphasis while sitting behind with your back to the gymnastic bench. Unbending your arms and straightening in the hip joints, take the emphasis lying behind. The simplest option on the floor.
5. Emphasis lying sideways (Fig. 9) is performed on the floor, on a gymnastic bench, log, horse.
Fig.7 Fig.8 Fig.9
6. Standing emphasis (Fig. 10) - an inclined position of the body while standing with hands resting on a gymnastic apparatus (gymnastic wall, horse, goat, beam).
6. Stops (Fig. 11) are performed on a horse, goat, log. Unlike
mixed stops, in which the support is carried out not only by the hands, but also by some other part of the body, in simple stops the student leans only with his hands. To consolidate the exercises in the hangs and stops, the following bundle can be recommended.
Fig.10 Fig.11
Mixed hang exercises
Hanging standing - hanging crouching. 2. Hang standing on bent arms - standing hang
hang standing on bent arms. Hanging lying - hanging lying bent over - hanging lying. 4. Hanging standing on bent arms - hanging crouching - hanging standing in standing on bent arms. 5. Hanging standing on bent arms - hanging standing - hanging standing behind - hanging crouching behind.
Mixed exercises
Emphasis standing - emphasis standing on bent arms - emphasis standing. 2. Lying emphasis, hands on the gymnastic bench - bending the legs, sitting on the heels - lying emphasis. 3. Lying emphasis, hands on the gymnastic bench, alternately putting the legs forward - crouching emphasis, feet on the floor, hands on the bench - reverse
On the floor, frontally imitate the main body positions in climbing in three steps:
O. s., hands up (ip for climbing in three steps);
- squat, hands up - first reception;
- from a squat, arms up, stand up and bend your arms - the second technique;
O. With. with bent arms - arms alternately up (third move, interception).
The same movements, but on the gymnastic wall:
-standing facing the gymnastic wall, grab the rail higher with straight hands (s.p. for climbing in three steps);
-hanging with a push with two legs, crouching on the second (third) rail, - the first reception;
-unbending legs, bending arms - the second technique;
-to intercept higher - the third reception. Lowering to start with interception:
-interception with hands in the hang while standing on bent arms;
-unbending your arms, bend your legs and take a crouching hang;
Sequence of learning.
1. Free climbing up and down. 2. Climbing up, stepping on each rail alternately with two feet. 3. Imitation of the movements of the arms and legs on the climbing floor in the same way. 4. Climbing up and down the wall in the same way. 5. Imitation of hand movements on the floor for climbing in opposite ways. 6. Climbing the wall up and down in opposite ways to a certain height. Climbing left and right. The exercise is performed with side steps with alternating rearrangement of the side of the leg and arm of the same name. First, they move standing on the lower rail along 2-3 spans, then along the entire length of the wall. After that, climbing is performed at a higher height (up to the 5-6th rail).
Hanging standing
1. Hanging standing on bent arms (Fig. 1 Grab your hands at shoulder level with a grip from above, legs should be under the projection of the grip, arms bent at the elbow joints. The exercise can be performed! On the crossbar, the lower pole of bars of different heights, on one of the poles bars of the same height, b gymnastic wall.
2. Hang standing (Fig. 2). From hanging standing on bent arms, extending your arms, go to standing hanging. Keep the head of the body straight, the angle of the torso to the floor is not more than 45 °.
3. Hang standing bent over (Fig. 3). From a hanging position, bend at the hip joints to an angle of 90 °, arms straight, keep your head straight.
4. Hang standing behind (Fig. 4). From a hanging position, turn around abruptly, releasing one hand, and again take hold of the projectile shoulder-width apart with a grip from below.
5. Hang crouching (Fig. 5). From hanging standing on bent arms, unbending your arms, sit down and take a hanging crouching.
6. Hang crouching from behind (Fig. 6). From hanging standing behind, take a small step forward and sit down without bending your arms.
-put your feet on the floor and take and. P.
6. Hanging on a rope with straight arms, grab the rope with yoga and knees. Run 2-3 times.
7. In hanging on a rope with a grip with his legs, straightening his legs, pull himself up as high as possible. Repeat 6 times.
B. Climbing in three stages on a rope.
Common Mistakes: I) wrong foot grip; 2) when performing the second reception, the legs slip down; 3) when performing the second technique, the body is not pulled up high enough; 4) when performing the third reception, the hand interception is not high enough; 5) do not follow the techniques when lowering down.
Hangs and stops
Hanging bent (Fig. 1) is performed on the crossbar, bars, rings. The body is bent at the hip joints approximately at an angle of 50-70 °, the back is rounded, the head is slightly inclined to the chest; arms are straight. You can finish the exercise by going to the hanging while standing behind or, lowering the pelvis, crouching into the hanging.
Hanging at an angle (Fig. 2) is performed on the gymnastic wall, crossbar, rings, bars. From the hang, raise straight legs to a horizontal position. You can also do it as follows: from the hang, take the hang with your legs bent and then straighten your legs into the hang with an angle.
Hanging bent over is performed on the gymnastic wall, crossbar, rings, uneven bars.
Rice. 12
It is desirable to begin to train hanging on the gymnastic wall after bending over. From hanging while standing, bending to the gymnastic wall with a push of the legs, go to the hanging, bending over. In the hanging position, the arms should be completely straight (do not pull up). The back of the head, back, legs and heels touch the wall, the head leans back a little
(Fig. 3) Perform with. Help to render, standing on the side, under the shoulder and legs.
Rice. 3
Hanging on bent legs and arms (Fig. 4), performed on the crossbar or parallel bars. From hanging standing with a push of two legs, bending them, make a jump with two and take a hang on bent legs and arms (hanging with two weights). It can be performed in another way: from the hanging standing behind with a forward tilt with a push of two, bending through the hang, hanging on bent legs and arms.
Hanging on one (Fig. 5): grip shoulder-width apart, one leg, bent at the knee, is placed on the crossbar, a pole, the other is straight and slightly lowered down, the body is slightly bent, the head is slightly tilted back. Belay, standing on the side, with one hand behind the wrist, the other behind the shin of the leg performing the veil. It is performed from the hanging standing behind, pushing with two, bending through the hanging from behind, swinging with one leg.
Hanging on one outside (Fig. 6) is performed similarly to hanging on one (behind the weight), only the bent leg is not between the hands, but outside.
Rice. 4 Fig. 5 Fig.6
Hanging on bent legs (Fig. 7) is performed on the crossbar and parallel bars. Legs together, knees bent, body straight, slightly bent, head tilted back. They insure, standing on the side, behind the shins, so that the legs do not unbend in knee joints. Perform the exercise from hanging on bent legs and arms (hanging the veils with two), lowering your arms and straightening up. First, the hands are lowered alternately, and then simultaneously. When moving from hanging on bent legs and arms to hanging on bent legs, they insure with one hand on the shins from above, and with the other support under the back.
Emphasis on the bars (Fig. 8), crossbar, R / B bars (Fig. 9). The arms are straight, the torso and legs form an almost straight line, the head is straight. Training begins with mastering the emphasis on the uneven bars after repeating the emphasis on the beam and horse (III class).
1. From the stop, standing across at the ends of the bars with a jump at close range.
2. The same in the middle.
3. From the hang, standing on the crossbar, on the lower / f bars of the river / in the push with two at close range
Rice. 7 Fig. 8 Fig.9
A combination of exercises in the hangs and emphasis for the control lesson IV classroom
Crossbar (low)
From hanging standing with a jump at point-blank range - lowering forward into a hanging crouching - with a push of the legs heremah with legs under the crossbar into a hanging bending - alternately releasing hands, hanging on bent legs - raising the body forward, hanging on bent legs and arms (hanging with two kneading) - unbending legs and lowering them back, hanging standing behind - releasing hands, step forward about. With.
Requirements for the level of physical fitness of IV grade students in pull-ups (boys): 5 times or more - high, 3-4 times - medium; I time - low.
Requirements for the level of physical fitness of IV grade students in pull-ups from the vis lying down (girls): 18 times or more - high; 8-13 times - medium, 4 times or less - low.
Crossbar (low)
One of the most difficult elements on the crossbar is the arched hang.
Execution technique. From the hanging standing behind, bending with a push with the legs, take the hanging bent, unbending in the hip joints, hanging bending. The body is bent and is in a vertical position with the head down. Hands shoulder-width apart with an overhand grip, legs together, socks pulled back. The head is tilted back.
Sequence of learning.
1. From hanging from behind, repeat bending over.
2. Standing from the hang, bending over on the gymnastic wall, pushing the legs into the hang, bending over (I class).
3. From the hanging standing behind with a push of two to the hanging, bending on the crossbar and hanging, bending, lowering the legs back, hanging standing behind and stepping forward in about. With.
Typical mistakes: 1) excessively large deflection of the body; 2) bending the arms while doing the hanging, bending over; 3) the head is tilted forward.
Belay and assistance: standing on the side, support the legs with one hand, hold the wrist with the other.
Emphasis of the leg apart with one (top emphasis) and dismounting with a leap of the other with a turn of 90 °.
Execution technique. From the stop with a jump of one, take the emphasis of the legs apart (Fig. 10, frames 1-2). Those; straightened, arms straight, head straight, legs wide apart: one leg forward, the other back at the same angle to the floor. Depending on which foot is in front, the stop has the appropriate name. For example, the emphasis of the leg apart with the right, if the right leg is in front. To perform a jump dismount with a 90 ° turn, you must first intercept one hand, the same name as the turn, in the grip; from below. The leg around which the turn is performed should not be lowered or bent (Fig. 10, frames 2-3).
Sequence of learning
1. On the log, repeat overcoming obstacles in the indicated way (IV class).
2. From the support, on the low crossbar heremah to the support of the legs apart outside the right (left) - interception of one hand, support of the legs apart with the right (left) - jump the other dismount with a turn of 90 °. 3. From the stop with a jump of one stop of the leg apart with the right (left) - a jump of the left (right) dismount with a turn of 90 °.
Fig.10
Typical mistakes: 1) in the first half, when a jump forward is performed from the stop, the legs are bent 2) in the stop, the legs apart are slightly apart, the body is bent, the head is lowered; 3) when performing a dismount, the leg is lowered around which the turn is performed; peremah is done with a bent leg, bend the supporting arm.
Belay and assistance: similar to belay and assistance when overcoming a log 1 m high (1st class).
1. From hanging standing behind with a push with two legs hanging bent over - 1.0 points. 2. Hanging bent over - 2 points. 3. Hanging, bending over and bending the legs, lowering into a crouching hang - 0.5 points. 4. Hanging standing with a jump at close range - 0.5 points. 5. Swinging the right leg apart at point-blank range - 3.0 points. 6. Left jump dismount with a turn to the right - 3.0 points.
offer the following exercises: with the help, take a hang on the w / w - hang with legs bent - hang - dismount down. It should be noted that hanging is the main starting position for performing many exercises on the parallel bars.
Vis crouching on n / f
Execution technique. This is the position of students on the uneven bars. in which the student hangs on the upper body and leans on the lower body with the toes of bent legs (Fig. 11).
Fig.11
The sequence of training: from the hang, bending the legs, take the hang crouching - hang bending the legs - hang dismount down (Fig. 11). Belay and help: standing on the side, support with one hand under the back, with the other under the legs.
Vis lying on the n / w
Execution technique. In the lying position, the body should be straight and slightly arched, the head is slightly tilted back, the arms are straight, the back of the thighs is supported by the bottom (Fig. 12).
Fig.12
The sequence of training: in the 5th grade, the hang lying on the n./g can be taken from the hang through the squat hang. From the hanging lying down, take the hanging lying bent over on the bottom, then hanging with the legs bent and hanging, dismounting down.
Hang lying legs apart one (on horseback)
Execution technique. Hanging lying legs apart can be performed different ways, but taking into account the sequence of training, it is advisable to use the students' motor experience. Therefore, it is better to perform a hanging lying right (left) on the bottom from a lying lying jump one back or hanging crouching with a push of the legs. In the lying position, the legs sang apart, just as in the lying position, it was slightly bent, the arms were straight, the head was tilted back.
Emphasis at the back
Execution technique. The emphasis on the back is most conveniently taken from the hang lying on the floor. By successive interceptions of the hands for the n / f, go to point-blank range from behind - a kind of sitting on the poles (Fig. 13).
Fig.13
Combination for the control lesson
1. From hanging to high hanging with legs bent - 1.0 points.
2. Hang crouching on n./g - 1.0 points
3. Push legs hanging lying legs apart with the right - 2.5 points.
4. Jump left to the vis even on v./g - 2.0 points.
5. Interception of hands, rear emphasis - 1.5 points
6. Swing forward dismount with turn to the left - 2.0 points.
Emphasis at the back
Execution technique. From the stop, jump one leg into the stop, apart (top stop) with the right (left) jump of the other, take the stop from behind (Fig. 14). The arms are straight behind the back, the torso and legs form an almost straight line, the head is straight. Pre-repeat the emphasis lying on the floor behind. The same, but the hands are on the gymnastic bench, the emphasis is on the back of the horse, beam.
Fig.14
bars
Students of the 5th grade improve the implementation of stops. For this, the following exercises are recommended.
1. In emphasis, sagging and lifting the body in the shoulder joints. 2. Movement in an emphasis. For example, at the ends of the poles, take an emphasis with a jump and, alternately rearranging your hands, move forward. Having reached the other end of the poles, jump off. If the student cannot reach the end, then jump inside the bars: Movement combined with turns.
Emphasis on the forearms
Execution technique. The torso and legs form a straight line, the head is straight. The hand is somewhat shifted to the outside, and the elbow is inward. 90° angle between shoulder and forearm. This arrangement of the forearms helps to avoid slipping of the elbows when performing exercises (Fig. 15). Preliminarily, it is advisable to study the emphasis lying and lying back on the forearms on the floor, then on the bars to teach the correct grip with the hands and the location of the forearms. After that, teach emphasis on the forearms.
Rice. 15
Emphasis on hands
Execution technique. In support, the body is kept straight without sagging in the shoulder joints. The hands, slightly bent at the elbow joints, clasp the poles, leaning on them mainly from the outside (Fig. 16). When performing an emphasis on the hands, the width of the poles must be determined by the length of the forearm. True, it is not easy to stay on such poles at first, but in the process of exercising the muscles of the shoulder girdle quickly strengthen and this width of the poles becomes familiar and convenient for learning and performing swings. In order not to hurt your hands, you can put foam pads on the poles. To strengthen the muscles of the shoulder girdle and prevent sagging in the shoulders, it is advisable to carry out an emphasis on the hands of raising and lowering the body by reducing or increasing the angle between the shoulders and the poles. The normal position of the shoulders in relation to the poles is considered to be when the angle is about 45 °.
Rice. 16
Sit legs apart
Execution technique. From the stop, swoop forward to spread your legs and put them on the poles rear surfaces hips. The arms are straight, leaning behind, the body is straightened, the head is straight (Fig. 17). The exercise is the starting or ending position for performing lifts and racks, subsequent classes.
Rice. 17
Sitting on the hip
Execution technique. From a gray leg apart, with a jump of one, take a sitting on the hip (Fig. 18). Legs are outside. One leg, bent at the knee, rests the entire lower surface of the thigh on the pole, and the other is laid back, the socks are pulled back. The shin of the bent leg is parallel to the straight leg laid back, keep the torso and head straight. Support on the poles can be performed with both hands or with one hand, the other to the side.
Rice. 18
Combination for the control lesson
1. At the ends of the poles with a jump, stop and move to the middle of the bars 3.0 points.
2. Feet forward with legs apart - 2.0 points.
3. By moving the right sit on the right thigh, holding with the right hand, left to the side - 2.0 points.
4. Grab the left leg in front of the right leg with a push right hand dismount with a turn to the right in a circle to land with the left side to the uneven bars - 3.0 points.
Literature
Brykin, A.T. Gymnastic terminology [Text]. M .: - Physical culture and sport, 1968.-70 p.
Barkovsky, A.S. Complexes of gymnastic exercises for elementary school[Text].-2nd ed., revised. - Minsk: Nar. Asveta, 1978.-62 p.
Buts, L.M. For you, girls [Text].
Gurevich, I.A. Circuit training for the development of physical qualities [Text]. - 3rd ed., trans. and additional - Minsk: Higher School, 1985.-255 p.
Zhukov, V.G. 650 gymnastic exercises [Text]. - M .: Physical culture and sport, 1970.-88 p.
Zatsiorsky, V.M. Physical Qualities athlete: Fundamentals of theory and methods of education [Text]. - 2nd ed.-M.: Physical culture and sport, 1970.-200 p.
Zuev, E.I. The magical power of stretching [Text]. - M .: Soviet sport, 1991.-64 p.
Lisitsskaya, T.S. Choreography in gymnastics [Text]. - M.: Physical culture and sport, 1984.-176 p.
Menkhin, Yu.V. Physical training in gymnastics [Text]. - M .: Physical culture and sport, 1989. -224 p.
Petrov, P.K. General developmental exercises in gymnastics lessons at school [Text]: textbook. allowance / - Izhevsk: publishing house of UdGU, 1995.-164 p.
Shlemin, A.M. Training system for young gymnasts [Text]: method. allowance for students of the State Center of Physics and Technology: Materials for program education / A.M. Shlemin, P.K. Petrov.- M.: GTSOLIFK, 1977.- 97 p.
Shlemin, A.M. Training system for young gymnasts [Text]: method. allowance for students / Shlemin, A.M., P.K. Petrov.- M.: GTSOLIFK, 1977.-39 p.
Vis angle- hanging, in which the raised straight legs form a right angle with the body (Fig. 14).
Fold- hanging on bent arms (Fig. 15). Specify a different degree of bending. This term is also used to refer to bending the arms.
unbending- a term opposite to the one described above.
Hanging on bent legs- hanging, in which the gymnast is held on the apparatus, hooked with legs bent at the knees, arms to the sides (Fig. 16). The execution of this hanging on one leg or a different position of the hands must be indicated additionally.
vis hunched over- hanging, in which the body of the gymnast is bent at the hip joints so that the raised legs are above the body (Fig. 17)
On the crossbar and one pole, the bars can be performed in front and behind; the word "Front" is omitted, and "behind" is always indicated (Fig. 18). When performed on rings or uneven bars with a grip on the right and left poles, neither word is indicated.
Vis arched- hanging, in which the gymnast is head down, the body is bent, the head is laid back (Fig. 19). Just like the pike hanging, it can be done from the front and back. If necessary, apply the second clarification for a clearer understanding of this hang. When performing on rings, do not use either one or the other.
Hanging right leg bent(left) - the same hang, but the legs are spread apart: the right one is forward, and the left one is back (Fig. 20).
Hanging from behind - hanging, in which the gymnast is turned with his back to the projectile. The body hangs freely down, the legs are straightened, the head is raised (Fig. 21).
vis in vis- hanging, in which the gymnast is in a horizontal position, the body is bent.
Distinguish:
Forward balance- a position in which the chest is turned to the fulcrum (to the projectile) (Fig. 22).
