Hangs and stops in gymnastics 4 cells. Hang training at a gymnastics lesson at school
Studying hangs and stops, students master the elements of a number of applied skills (climbing and overcoming obstacles), acquire the necessary basics of exercise technique on gymnastic apparatus, and improve spatial coordination of movements. Purposefully applying exercises in hangs and emphasis in educational process according to age, gender and physical fitness students, the teacher is able to solve problems for the development of physical qualities.
Hanging and push-up exercises(Fig. 80-105) are performed on gymnastic wall, stairs, rope, pole, log, crossbar, bars, horse. The study of the simplest exercises is recommended to be mastered by the group method. In the future, training should be carried out, having previously divided the class into pairs in order to control the correct implementation and, if necessary, to assist a friend.
Hanging and resting exercises are simple in technique, so when teaching, they should be shown with a short explanation. After completing the exercise with the help of a teacher 2-3 times, students can later perform them on their own. Hangs and stops (simple) - positions in which the body is held on the projectile only with hands. In the hang, the shoulder axis of the performer is lower, and in the support above the grip points.
Hangs and stops can be mixed and simple (mixed stops also include grays).
(Fig. 179). Mixed hanging is a position of the body in which, in addition to support with hands, there is additional support on the floor or projectile by any part of the body. Hanging exercises can be performed in the grip from above, from below different grip and etc.
Vis standing- stand at the projectile, grip with hands shoulder-width apart, keep the torso and head straight, the angle of inclination to the floor is not more than 45 °.
Hang standing behind- the same as hanging while standing, but with your back to the projectile.
Hanging standing bent over- the student is in a squat facing the projectile.
Rice. 179.A- hanging standing behind; 6 - hanging standing bent over; V- hanging crouching behind; G- hanging lying behind; d- hang lying on the right; e- hanging bent over; and - hanging on the left
Vis crouching from behind- squat back to the projectile.
Vis lying- the position of the gymnast, in which the angle of inclination of the body does not exceed 45 °.
Hang lying behind- the same as lying down, but with your back to the projectile.
Hang lying right (left)- hanging lying sideways to the projectile, leaning with the legs to the right or left, hands at a distance of 10-15 cm.
Vis arched (bent over) with support performed on the lower pole with feet resting on the upper pole.
Hang on the left (right) - hanging with additional support, bent at the knee with the left (right) leg.
Visas are simple. Vis- a position of the body in which the grip is shoulder width apart, arms, torso and legs form a straight line. Initially, the position of the hang is studied on the gymnastic wall by a group of 10-15 people. When studying the hanging with their backs to the wall, the teacher should ensure that the back of the head, shoulder blades, gluteal and calf muscles and heels of students touch the gymnastic wall. When hanging facing the gymnastic wall, it should be touched by the chest, stomach, hips and toes.
Hanging with bent legs- from the hang bend the legs at the knees and hip joints(without changing the position of the head, arms and torso).
Hanging on bent arms performed from the hanging while standing, slightly pushing off with the legs and bending the arms.
vis hunched over- the body is bent at the hip joints, the legs are raised and are above the body.
Vis arched- students are in a head down position, the body is bent, the head is laid back.
Vis angle- the position of the body, in which the angle between the trunk and the raised straight legs is 90 °.
Hanging from behind- the position of the body, in which the student is turned with his back to the projectile, the legs are straight and lowered as much as possible.
Vis on bent legs.
The thrusts are simple. Emphasis- the position of the person practicing on the projectile, in which the shoulder axis is located above the grip points, the arms and body are straight, the head is straight.
Emphasis on the forearms- a position in which the practitioner's arms are bent in elbow joints at an angle of 90 °, leaning on the forearms and holding them with the brushes outside, the elbows are slightly shifted inward.
Emphasis on hands- a position in which the support is along the entire length of the arms slightly bent at the elbows, the hands grab the poles from the outside, the body is perpendicular to the support.
Angle stop- a position in which the raised legs form a right angle with the body.
Emphasis right- a position in which the legs are widely separated, one forward, the other back.
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 standing from behind, bending into hung bent over kick 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 °.
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3. From the stop, jump backwards without turning and with turns.
4. From the stop side dismount with and without turn.
Vis. On 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 relaxation of 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.
Correct position lower extremities is provided 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 a hanging position, tensing your muscles abdominals 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 next exercise: from a springboard, separated from the crossbar at a distance of 1-1.5 m, with a jump, hanging and dismounting with a swing forward.
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 neck. 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 the 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 move;
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 to 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
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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 right hand under the bar, the bar grabs the student's left wrist with a reverse grip and assists in the 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.
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 the exercise can be performed simultaneously. 10-15 Human. Vis possible
perform 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.
3. 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 pull-ups (boys)
Execution technique. Hanging with an overhand grip, arms shoulder-width apart, legs together. Bend your arms until the chin reaches the level of the hands. Perform the exercise smoothly, without jerking, leaving the legs straight.
Fitness level requirements: 4 times or more- high; 2-3 times- average; 1 time- short.
Hanging pull-ups (girls)
Execution technique. It is performed on a low crossbar or n / f bars of different heights. The student takes the crossbar with an overhand grip, while the crossbar should be at the level of the epigastric pit, then, gradually moving the legs forward and leaving the arms bent, straightens the body completely. After that, he unbends his arms, and the feet remain in place, the legs are slightly bent at the knees. The pull-up is considered completed if the chin rises to the level of the hands.
Fitness level requirements: 12 times or more- high; 4 times- average; 2 times- short.
In order to prepare for the implementation of the standards, it is advisable to perform pull-ups from the hang while lying bent over on the crossbar and from the gray-haired legs apart on the rope, as well as in the hang with help. A certain effect in this regard is given by exercises in a yielding mode. For example, from a hang on bent arms, a slow return to a hang or a standing hang, with a push of the legs, again hang on bent arms and return to and. n. To strengthen the abdominal muscles, it is recommended to perform flexion and extension of the legs in the hang on the gymnastic wall.
Exercises in mixed and simple emphasis (on gymnastic bench, log, horse)
Emphasis crouching on a gymnastic bench (Fig. 132) 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.
Emphasis kneeling (Fig. 133) or emphasis standing on one knee, the other leg back (Fig. 134).
Lying emphasis (Fig. 135) can be performed on the floor, gymnastic bench (arms or legs on the bench), on a balance beam.
The emphasis lying behind (Fig. 136) 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 is on the floor.
5. Emphasis lying sideways (Fig. 137) is performed on the floor, on a gymnastic bench, log, horse.
Standing emphasis (Fig. 138) - an inclined position of the body while standing with hands resting on a gymnastic apparatus (gymnastic wall, horse, goat, beam).
Stops (Fig. 139) 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 exercise in the hangs and stops, the following ligaments can be recommended.
Exercises V mixed visah
Hanging standing - hanging crouching.
Hanging standing on bent arms - hanging standing - hanging standing on bent arms.
Hanging lying - hanging lying bent over - hanging lying.
Hanging standing on bent arms - hanging crouching - hanging standing - hanging standing on bent arms.
Hanging standing on bent arms - hanging standing - hanging standing behind - hanging crouching behind.
Mixed exercises
Emphasis standing - emphasis standing on bent arms - emphasis standing.
Lying emphasis, hands on the gymnastic bench - bending the legs, sitting on the heels - lying emphasis.
Lying emphasis, hands on the gymnastic bench - alternately rearranging the legs forward - crouching emphasis, feet on the floor, hands on the bench - reverse movement of the legs - lying emphasis.
Emphasis lying, hands on the gymnastic bench - push with two - emphasis crouching, legs on the floor in front of the bench, hands on the bench - push with two - emphasis lying.
Exercises in mixed hangs and stops
1. Emphasis standing, hands at chest level - hanging crouching - emphasis standing.
2. Emphasis standing, hands at chest level - emphasis standing bent over - emphasis crouching - emphasis standing.
PLAN - CONSPECT
lesson in 3rd grade.
Inventory
Place of employment: gym
Aitkenov Talap Kataevich, 24.05.2017
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Development content
PLAN - CONSPECT
lesson in 3rd grade.
Topic: Hangs and stops on the gymnastic wall.
Tasks: 1. Familiarization with the technique of hanging and stops on the gymnastic wall.
2. Development of flexibility, agility, strength, coordination.
3. Education of consciousness, discipline, independence.
Inventory: gymnastic wall, gymnastic mats, crossbar.
Place of employment: gym
| Part of the lesson | Dosage | Organizational and methodological instructions |
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| Building, reporting tasks Structural exercises: With a high raising of the hip in combination with the movement of the hands .; Side step Jump step. Back forward; Side steps: left side, right side, jumps Rebuilding from one column to a column of two Rhythmic gymnastics. | Class-equal, humble-but! Greetings "Right!" "Left!" "Round around!" The back is straight, look straight ahead. "Distance two steps!" "Keep your distance!" Looking over the left shoulder Observe the alignment in the ranks, the distance and the interval in the ranks. follow correct posture students: keep your head straight, turn your shoulders back to the sides, your back is straight. ORU card No. 4 |
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| Main |
Observe safety precautions |
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| 1 sec. jumping rope 2nd section Flexion and extension of the arms in an emphasis lying on a bench 2 parts. Hanging exercises: Hanging on straight arms Vis angle Vis arched vis bend over Hang curtain on 1.2 legs Hanging on the rocks | |||
| Final | Imitation by students of pictures depicting animals. Jumping rope, lifting the torso from a lying position. |
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| Mobile game "Live Pictures" Summing up the lesson. Homework |
Vis angle
crossbar, rings, bars. Raise from the hang
straight legs to a horizontal position.
You can also do it as follows: from the visa
take a hang with legs bent and then unbend
legs in a hanging angle.
Vis arched
performed on the gymnastic wall,
crossbar, rings, bars. Desirable
teach on the gymnastic wall.
From hanging standing behind bent over with a push of the legs
go to the hang bending over. hands absolutely
straight, neck, back, legs and heels touch
walls. The head is tilted back.
Hanging on bent legs and arms (veil hanging)
performed on the crossbar or bars r / v.
From hanging standing with a push of two legs, bending them, do
jump with two and take a hang on bent legs and
hands (hanging with a veil of two). Can be done and
in another way: from a hanging position from behind with an inclination
push forward with two, bent through the hang,
hanging on bent legs and arms.
Hang on one.
Shoulder-width grip, one leg bent at the knee,
placed on the crossbar, pole, the other - straight
and slightly lowered down, the body is slightly bent,
head slightly tilted back. Belay while standing
on the side, with one hand on the wrist, the other on the shin
legs performing the veil. It is performed from hanging standing
from behind, with a push by two, through the hang, bending from behind,
swing with one foot.
Hang on one outside
performed similarly to hanging on one (veil),
only the bent leg is not between the arms, but outside.
Hanging on bent legs
Hanging on bent legs
performed on the crossbar and bars r / v. Legs
together, knees bent, body straight, slightly
bent, head tilted back. Insure while standing
on the side, behind the shins, so that the legs do not unbend in
knee joints. Do the exercise from
hanging on bent legs and arms (hanging with a curtain of two),
lowering your arms and straightening up. Hands down at first
alternately and then simultaneously. When moving from
hanging on bent legs and arms hanging on bent legs
insure with one hand behind the shins from above, and with the other support under the back.
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