On the uneven bars, swing, strength and static exercises, ups, downs, turns, somersaults, somersaults, turns, kicks and circles, various stops and handstands, all kinds of dismounts are performed.

Exercise on the uneven bars promotes versatility muscular system those involved, especially the arms and the shoulder girdle, improve the ability to accurately coordinate efforts and orient themselves in space. The device of the beams and their main dimensions are shown in Figure 46.

Rice. 46. The device of the beams

To successfully master exercises on the uneven bars, you must first master the stops, stands, rational technique swinging in stops, auxiliary movements in shoulder joints when accelerating swinging movements and pushing off the poles in ups, turns and somersaults. At the beginning of the training, it is advisable to use stands and low bars, since in this case it is easier for the trainees to provide assistance. When performing exercises on the uneven bars, various methods of assistance and belay are widely used. When learning lifts and somersaults, assistance is provided by supporting or pushing the athlete (trainee) from below under the legs, pelvis or shoulders. If the trainee needs help when he is above the poles (when performing a swing forward, bending back and forth, handstands, etc.), then an elevation (chair, gymnastic table or horse) is used. In all cases, assistance must be provided in such a way that the belayer's hands do not interfere with the movements of the athlete (trainee).

Emphasis... In the support, the body is in a straight position, the chest is deployed, the head is straight, sagging in the shoulder joints is not allowed, straight arms rest on the poles in front from above with the entire palmar surface. To develop the muscles that hold the body in support, exercises with tennis ball, jumping in support, long-term retention of support, flexion and extension of arms in support and swinging (for the number of times).

Flexion and extension of the arms in support... It should be performed in the support position, arms and legs are straightened, lowering is performed until the arms are completely bent, and extension - until they are completely straightened (the position of the stop is fixed for 1 s). Teach - with the help, insure - from the bottom of the poles, supporting the thigh and lower leg.

Stop angle... Emphasis, raise straight legs parallel to the poles, arms straightened; without changing the position of the torso, leave the chest unfolded and not sag in the shoulder joints.

The sequence of learning: raise and lower your legs in support; fix the angle with support under the pelvis and legs; raise up bent legs, hips - higher, repeatedly straighten and bend the legs.

Swinging in focus... Swinging consists of swinging movements forward and backward, swinging in support is performed with fully straightened arms, without sagging in the shoulder joints, with the entire palmar surface resting on the poles from above. Bending into hip joints, swing your legs forward, slightly tilt your shoulders back and, lifting your pelvis, start swinging back; passing a vertical position, strengthen the swing due to the movement of the legs backward; at the same time, bring the shoulders slightly forward beyond the support. When performing swinging, do not lower the body in the shoulder joints, look forward.

The emphasis on the hands. In the support on the hands, the body is held straight, the arms are slightly bent at the elbows, the hands clasp the poles, resting on them from above. The shoulders should be at an angle of 45 ° to the poles. This is beneficial both for keeping the body in support and for performing the swing motion.

Before performing an emphasis on the hands, the gymnast sets the width of the poles to the length of the forearm and hand. It is not easy for a beginner gymnast to stay on such poles, especially when swinging. In the process of training, the muscles of the shoulder girdle are quickly strengthened, this width of the poles becomes familiar and convenient for performing more complex elements and connections.

When performing most exercises involving lifting the shoulders to a higher position, it is advisable to use a swinging whip movement. Performing a swing with a whip, the gymnast, along with swinging the body, makes active movements with his legs relative to the body, mainly in the lumbar part. Thus, the legs sometimes overtake, then lag behind him, or, conversely, lag behind and overtake. There can be from two or more such movements with the legs, depending on which element is being performed.

Stand on the shoulders with the force of gray legs apart(fig. 47). From gray, legs apart, grab your hands forward; bending your arms, raise your back and legs (keeping your body on bent arms); unbending, put your shoulders slightly in front of the hands; spread your elbows to the sides; raise your legs to an upright position; connect your legs; bend over and fix the rack.

Rice. 47. Shoulderstand strength

The sequence of learning: a stand is studied on standing with the help, then on low and high bars. On low bars, belay from above, on high bars - from below with poles. For self-belay, bend and spread your legs, in case of a fall, be ready to hold on to your shoulder, back or chest.

Shoulderstand swing back(fig. 48). Swinging in support; swing back at the moment when the legs rise above shoulder level, slowly bending your arms, move your shoulders forward, gently lower yourself onto your shoulders and fix the stand. In this case, take your head back, spread your elbows to the sides, bend.

The sequence of learning: perform a stand on the shoulders on stands, low and high bars; on low bars - a stand on the shoulders with a swing back with the help and support of the trainee by the legs; when performing a rack on high bars, provide assistance under the chest and back from below the poles.

Rice. 48. Shoulderstand swing back

Roll back from shoulderstand with interception of arms forward to support on hands. In a stand on the shoulders, rise, let go of the arms, stretching them out, and quickly intercept the poles forward, slow down the movement of the legs and then continue swinging to perform the following elements (rest on the hands, bending over, etc.).

The sequence of learning: in a shoulder stand with the help of two belayers supporting the trainee under the shoulders, chest and back from below with the poles, release your arms and slowly lower the body, keeping it in a horizontal position, and grab your arms forward by the poles.

Handstand. When performing a stand, the arms, back and legs are located in one straight line, the whole body is stretched upward as much as possible (it is impractical to bend strongly in the stand).

The sequence of learning: perform a stand on the floor or standing by swinging one leg and pushing the other leg with the legs resting on the wall or with the help of a partner; first, the stand is performed with a fell swoop, then - by force. The gymnast must learn how to hold the bar before starting to study the handstand with a swing on the uneven bars.

Kip-up(fig. 49). Waving in the support on the hands; swing forward, raise the straight body over the poles, fold gently, bringing the legs closer to the chest (lower the pelvis to the poles) and, without stopping, straighten out, directing the legs and pelvis up and forward. Extension is performed with a quick and short movement of the legs, which helps to push the shoulders up and forward; Continuing the extension and pressing the handholds on the poles, go to the point of support, slow down the movement of the legs and complete the lift with a high swing back.

Rice. 49. Kip-up

The sequence of learning: perform the lifting with the legs apart in the gray; then - lifting with a kip with support under the back from the bottom of the poles; when going to close-up stop the trainee with support for the legs; after that, perform a kip-up on the mat, which two belayers must quickly move under the trainee; insure while standing on the side; in the event of a fall forward, be ready to support the trainee under the chest from the bottom of the poles.

Kick-back lift from a hang angle... Bend quickly from a hang with an angle swing forward, bringing your legs closer to your head (“cover”); with a backward movement of the body, direct the pelvis and legs up and down with active pressure with your hands on the poles; going at close range, straighten up, swing back.

The sequence of learning: perform swinging in the hang, bending over (on the swing in front and behind, unbend, and in the middle of the swing, bend as much as possible); at the ends of the bars, make a kip-lift from the hang with the help under the back and legs; the same, but from a hanging angle in the middle of the bars with support under the back and legs from below the bars.

Swing back up(fig. 50). Waving in the support on the hands; swing forward - emphasis on the arms bent over; unbending, send the body forward and up and pull the shoulders to the hands; having passed the vertical position, strengthen the swing due to the active movement of the legs back and up; at the same time, pressing with your hands on the poles and sending your shoulders forward and up, straighten your arms and go straight. When going to the stop, the body is bent, the legs are not lower than shoulder level. Pulling (throwing) the shoulders to the hands can also be performed with a swing forward.

Rice. 50. Ascent with a swoop back

The sequence of learning: pull up the shoulders to the hands with support under the back from the bottom of the poles; then - swinging in support with bending of arms on swing forward and extension on swing backward; after that - lifting with a swing back with the help, supporting on a swing back from below from below the poles under the chest and hips with holding in the support for the trainee to feel the final phase of the movement.

Swing forward(fig. 51). Waving in the support on the hands; swing forward, after the vertical, bend slightly and make an energetic forward and upward movement of the chest; pushing off with your shoulders and at the same time with powerful pressure with your hands on the poles down and back, go to close range; when reaching the stop, pull the body forward, and then swing back.

Rice. 51. Ascent forward with a swoop

The sequence of learning: from the support lying on the hands in front of the legs apart after a slight lowering of the body in the shoulder joints by active repulsion with the shoulders from the poles and pressing with the brushes on them, step out into the gray legs apart; perform a swing forward with support under the back right hand, and with the left - accompanying the legs from below the poles; in the event of a fall forward when going to the point of support, support the student under the chest from below with the poles.

Bent forward somersault(fig. 52). Gray legs apart; grab your arms forward closer to your hips; bending and raising the pelvis, put your shoulders to the brushes; spread the elbows to the sides; tilt your head forward (chin to your chest), without letting go of your hands, start a somersault: having balanced the body in a bent position and joining your legs, grab your arms forward and only after that finish a somersault with your legs apart.

Rice. 52. Bend over roll forward

Learn Sequence: Perform a forward roll, bending over on the mats, or tumbling track; then - somersault forward on the uneven bars with the help of the bottom poles and support under the back and pelvis.

Backward roll bent over(fig. 53). After a large swing back, passing a vertical position, at the bottom, begin a slight bending of the body forward (look at the toes of the legs); approaching the vertical position at the top, bend over; spread your arms to the sides, turning your palms up; pressing the poles with your hands, take your head back; after passing a stand on the shoulders, as soon as possible, grab the poles as quickly as possible.

The sequence of learning: perform swinging in support on the hands with raising the straight body up to the limit; then - from a stand on the shoulders - spreading the arms to the sides and lowering the body downward with the hands grasping the poles.

Rice. 53. Backward roll, bending over

Turn back under the poles point-blank... This element is a necessary exercise for senior gymnasts. On the basis of his techniques, turns are performed from a support or from a hanging while standing to hanging, in hand support, in a shoulder stand, in a handstand. To perform a turn from the support with a swing forward, start the decline, directing the legs forward and upward and pulling back when moving to the hanging, bent over. Having reached the vertical, begin the extension of the body, directing the legs upward, complete it with a powerful accentuated movement of the back (without deflection) and pressing with your hands on the poles. Following this, quickly intercept the hands at close range and put the hands in their original place.

The sequence of learning: from a jump, perform a backward turn in the hanging position, trying to raise the shoulders as high as possible above the poles; then - lifting back at close range from the hang standing at the ends of the poles, facing outward with support under the shoulder after jumping to the hang, bent over, and also - under the stomach and legs when going at close range; the same, but in the middle of the beams; after that - turn to close after falling out of support with the help of a trainer, which, when unbending the body, supports the legs with one hand, and pushes under the stomach with the other.

Raise with an arc to the support on the hands... It is performed after falling back from a support or jumping from a hang while standing. When moving down to the hanging, the gymnast is bent over as much as possible pulled away from the support; rounding your back and tilting your head to your chest. Without fixing bent position, he begins to energetically guide the body, bringing the pelvis closer to the hands before the shoulders cross the vertical of the grip points. Continuing to move up and forward, the athlete completes the straightening of the body by quickly and shortly moving it to the support on the hands. In the final position, the straightened body must be at an angle of at least 45 ° to the poles.

The sequence of learning: from a jump, perform a hanging bent over and an arc dismount at the ends of the bars with the help of two partners supporting the shoulder and back; from a jump - hanging bent over and lifting in an arc with the help of a mat, laid on a pole; then - lifting in an arc with the help under the back.

Turning in a circle with a stroke forward from the stop(fig. 54). Performing a large swing with an almost straight body, the gymnast, giving his shoulders slightly forward, begins to bend towards the vertical; flexion continues until the gymnast's body moves to a single-support (support on one arm) position. Having passed the vertical and slightly taking his shoulders back, the athlete from the moment of crossing the level of the poles in a spiral manner from the legs to the body begins to turn, with a throwing movement of the body upward continues to complete it with straightening the body; Simultaneously with the accelerating turn of the shoulders to the left or to the right at the highest point of the swing, he pushes off with one hand and, actively leaning on the other, sequentially completes the execution of the element with a soft grip.

Rice. 54. Turn in a circle with a swoop forward

The sequence of learning: master the sequence and rhythm of interception of hands in an emphasis lying behind, resting your feet on an elevation (30–40 cm); mark the poles on the floor with chalk; swing forward to perform a dismount with a turn in a circle with a support on one hand; then - swing forward on low bars while keeping the athlete in the single-support phase, legs - not lower than 45 °, the trainer stands on the platform from the side opposite to the direction of the turn, and grabs the gymnast by the torso and legs, holding him at the highest turning point; swinging forward with the help is first performed with swinging, then - from the rack; after catching the poles, the coach brings the gymnast to the rack.

Back flip to point blank(fig. 55). From the handstand, the gymnast begins to move with increasing speed towards the vertical and performs an energetic forward swing. At the vertical, it quickly bends and maintains this position to the horizontal on a swing forward, keeping the head lowered to the chest; at the same time, he needs to control the movement of his legs with his gaze. Just before departure, the gymnast vigorously unbends, raises his shoulders and releases his arms. In flight, his body, slowly rotating, rises up from the support, and his hands are fast roundabout grab hold of the poles. Restraining the movement of the body, the gymnast performs a forward swing.

Rice. 55. Backflip point-blank

Active body extension before departure is extremely important. One of its beneficial consequences is an increase in pressure with the hands on the support, i.e. increased repulsion from the poles. All this contributes to the high reach upwards.

The sequence of learning: perform swinging in support with an emphasis on the forward swing; then - back somersault to support on the hands and back somersault on low bars with the help of a lance (hanging or hand) with a small swing with a gradual increase in amplitude. Protect together, standing on the side, be ready to support under the chest.

Leap forward with a swing to the right with a turn to the left-circle(fig. 56). In an emphasis, swing forward, passing a vertical position, bend slightly and accelerate the movement of the legs to the right and forward; starting with them an energetic turn to the left, push off with the right hand; then - left; raise the body high, turn left in a circle, finish the turn; grabbing the pole with your right hand, jump off.

Rice. 56. Jump forward swing to the right with a turn to the left-circle

The sequence of learning on low uneven bars is to perform a dismount to the right with a turn to the left, holding the pole with both hands; on low bars - dismount with a turn in a circle. Standing on the side, be ready to catch the trainee under the back at the moment of landing.

Side jump with 90 ° turn(fig. 57). Gray on the right pole on the left thigh; swing your right leg and arms up and to the left to raise the pelvis; transfer the weight of the body to the left hand, push off with the left hip from the pole and, joining the legs, turn to the left 90 °, bend over and jump off with the left side to the uneven bars.

Rice. 57. Dismount sideways with a turn of 90 °

Learning Sequence: Swing from the saddle on the right hand rail right foot with extension of the left and transfer of the weight of the body to the left hand, followed by return to the starting position (3-4 times); from the gray on the right pole - swing with the right leg with extension of the left; side dismount with support with the right leg on the left hand rail; then - a sideways dismount with the help on low and high uneven bars, which turns out to be with the left hand behind the wrist, and with the right hand under the pelvis or back; keep the right hand on low bars on top of the poles, and on high bars - from below, in case of a fall, support the trainee under the chest.

Legs apart from the ends of the bars... At the end of the swing back, bring the shoulders forward; then, raising the pelvis, bend slightly; spread your legs wide and, vigorously pushing off with your hands, bend and land.

The sequence of learning: on low uneven bars, perform a dismount with a swing of one leg and a turn to the left (right); then - the dismount of the leg apart from the support while bent over on the uneven bars; after that - the dismount of the leg apart with the help and support of the arm and shoulder.

Forward somersault bent over into the dismount(fig. 58). The dismount is performed after a high back swing. When the legs reach the level of the poles, the swing increases, and at the same time the body shifts towards the dismount. When it rises above 45 °, you need to quickly bend at the hip joints, take your shoulders back and, pressing your hands on the poles, push the body to the side, tilt your head forward, look at your legs. Completing the somersault, land, standing sideways to the uneven bars.

Rice. 58. Forward somersault, bent over into a dismount

The sequence of learning: on high bars with a swing backward, fly into a handstand on a gymnastic table, installed at the level of the poles; on low uneven bars - a jump forward somersault with a shift of the body to the side, belay by the hand; on high bars - forward somersault with help and belay (one pushes the trainee to the side, the second holds the shoulder and forearm, pulling the gymnast towards himself and holding until the moment of landing).

Pull up bar and parallel bars combined can be a powerful tool for muscle development. But, even in the solo version, exercises on the uneven bars can significantly transform your arms and chest.

What muscles swing on the uneven bars

Which muscles work when push-ups on the uneven bars depends on how you perform the exercise.

In general, the parallel bars allow you to train your triceps, shoulders and pectoral muscles... They also allow you to load the abdominals.

The point of all exercises on the uneven bars boils down to the fact that you squeeze your body with your hands from the parallel bars in a vertical plane. Some craftsmen are able to perform complex movements with their legs up, but this is more from the field of gymnastics. Most people exercise in the usual position for everyone - with their feet down. We will analyze the last case.

The variability in muscle work depends on the tilt of your torso relative to the vertical and on the distance between the bars.

For example, take triceps muscle shoulder. Triceps constitutes the bulk of the arm above the elbow. About 70 percent. Therefore, this muscle will be mainly responsible for the volume of your arms. To work out the triceps, push-ups will be very useful. They noticeably increase the girth of the shoulder.

Try it yourself - a month before training, measure the volume of the triceps (straight arm). Stable 3-4 sets every 3 days. After a month (it turns out, about 10 workouts will take place), repeat the measurements. You will most likely find progress of at least 1 cm relative to the old volumes. This is how the bars affect the triceps.

Let's look at exercise options that emphasize the load on different groups muscles.

Types of push-ups on the uneven bars

Exercises performed on the uneven bars are not as versatile as it might seem. All the variety can be reduced to push-ups for the pectoral muscles and for the triceps.

The program of training on the uneven bars does not necessarily have to include both types of push-ups, since it is still better to pump the chest into gym with the help of presses and dumbbell breeding at different angles.

It is more convenient to swing the triceps already mentioned above on the uneven bars, but the active load on them, especially when working with weights, can lead to soreness in the elbows. Therefore, if you train outdoors and not in the gym, it is better to evenly distribute the load across all muscle groups. That is, to swing on the uneven bars and arms and chest.

Consider both push-up options separately.

Triceps push-ups

The scheme of push-ups on the uneven bars for training triceps is as follows:

The elbows are pressed to the body, the body is perpendicular to the ground (we try not to lean forward with our nose).
You should not go down too much, it is enough to bend your elbows to right angle... At the lowest point, the load goes to the shoulders and chest.
Partial extension of the arms at the elbows is allowed. Fully straightening them while working with weights can lead to soreness.

To be comfortable doing push-ups, you need to find such bars, the distance between which corresponds to the width of your shoulders.

Non-parallel bars are common in new gyms. That is, they narrow relative to each other on one side, and, accordingly, expand on the other. There is no unequivocal convenience here - it is convenient for someone, but not very convenient for someone.

But you can choose the width you need in any situation, as well as unfold the brush as you like. By the way, a slight pronation of the arms will be very helpful, as it reduces the load on the elbows.

Wide bars are better for pumping your chest. For triceps training, narrow parallel bars are the best option.

Push-ups on the chest

Push-ups for training chest have the following features:

You need to tilt the body slightly forward, and spread your elbows to the sides.
You should descend low (do this carefully, watching the sensations in the elbows and shoulders).

Simply put, your task is to lean forward and sink deeply down. If you do not tilt the body, the upper chest will work mainly. Leaning forward will involve the remaining parts. The wider the elbows, the lower the pumping area of the pectoral muscles.

The most important thing is to feel your muscles. Then you will define an individual push-up method so that the part of the chest you need works. If you don't feel well which muscles are working, then expect pain after training - it will tell you what exactly you were pumping.

The dips program does not have to include both types of exercises.

Universal type of push-ups

Most often, they are wrung out on the uneven bars like this:

We stand on straight arms on the uneven bars. There is no need to tilt the body, legs are crossed or tightly pressed to each other. The elbow position is average, the most comfortable for you.
You can lean forward a little. We go down to the stop (the range of motion for everyone will be different, it all depends on the mobility of the joints and the elasticity of the tendons).
After reaching the bottom point, we go up due to the strength of the triceps and pectoral muscles. We try not to sway, as inertia will appear at the exit, which will push the legs forward. We also try not to take our legs back during lowering, otherwise the inertia during movement will be greater.

Rest as much as you need between sets if you are doing your best. And for 60-90 seconds if you work according to an individual plan. These push-ups give an overall even development to your torso.

Schemes for increasing the number of push-ups

How to increase the number of dips?

There are two options - or lose weight well, then you will become lighter, and push-ups will be easier. There is no sense in this option. Or increase the strength and endurance of your muscles. This option suits us.

This is not about maximum strength - after all, you just want to push more with own weight, right? If so, here is a progress chart that will give you a small boost to your results.

Try to do 1 set of classic push-ups every day for a month. Warm up first, then push up to maximum. This is an express option that gives quick result... The main thing is to give 5 days to rest the muscles in a month. You will be surprised by your result.
Be prepared for a small loss of volume right away (maybe there will be no losses, but there will be no growth either).

Even if you did 25 push-ups in your last workout (that is, this is the thirtieth workout), after 5 days of rest, you will most likely be able to do 30 or more push-ups.

There is also a slower scheme.

Do it in an appropriate way in 1-2 days. It is better to choose the frequency of exercises - once every 3 days, so that the triceps and chest have a good rest. Then the progress will be more noticeable not only in endurance, but also in strength.
The bottom line is that you are doing a maximum of 3 sets. And rest between sets should be such that you recover (maybe it even takes 3-5 minutes).

And the last scheme is work with weights.

Following this method, do push-ups every 3 days with additional weight 6-10 times.
By doing this, you will definitely achieve an increase in the number of push-ups without additional weight.

Also, remember - your own weight may start to grow. This should also be taken into account when you analyze your results.

For example, you did 20 push-ups with your own weight of 65 kg. Then you gained 5 kg, including muscle. And now you do 21 push-ups. However, this is still progress - you have become heavier. If you weighed 65 kg, you would do 25 push-ups.

Among other things, the thickness of the bars will affect the number of push-ups. If your maximum varies in different places, check the diameter of the pipes. The thinner the pipe, the more difficult it is to hold onto it.

Possible problems with push-ups

Are push-ups on the uneven bars beneficial? Like any common physical exercise, undoubtedly. This is both an improvement in blood flow and the development of muscles.

Now for the potential harm:

Do not jump off the bars onto your heels or straight legs. In general, it is better to go down from them, and not jump off. This will save you from injuries to the joints and spine.
If you work with large weights on the triceps - sooner or later the elbows begin to hurt. Consider this point and choose the load carefully.
Also, if you add extra weight quickly, your collarbones and shoulders may suffer.
You should not practice on unstable uneven bars - you can fall.
If one pipe is lower or higher than the other, it is undesirable to push up!
When it rains, if you really want to practice, wear special gloves, otherwise you also risk slipping off (in winter, gloves must be worn).

Exercise on the press

To work your abdominal muscles, you need to sit on one bar and place your legs under the other.

Lean back, keeping your back straight and crossing your arms over your chest. As soon as you deviate from the vertical, the abdominal muscles are included in the work. Due to them, you hold the body throughout the entire movement.
At the bottom, do not arch your back.
Lift up to the vertical position of the body.

When doing this exercise, be careful, keep your feet firmly on the second bar and control the position of your back.

Triceps and chest push-ups, as well as core raises are the main exercises performed on the uneven bars. There will be few bars to work out other muscles. Therefore, do not forget about the horizontal bar, dumbbells and other training methods.

Bars are one of the most affordable and simple sports equipment, which allows you to effectively develop physical strength and build muscle in the upper body. A correctly composed set of exercises on the uneven bars will allow you to quickly progress on any sports ground or even at home.

How is exercise effective?

Many do not understand why the simplest scheme of exercises on the uneven bars is so effective? In this matter, it is important the right approach and a well-developed technique. Regular workouts can successfully replace grueling strength training in gyms, namely the bench press with a barbell or dumbbells on a horizontal or incline bench.

An important advantage of the beams is that there is no need to purchase special equipment, since this shell is available in almost all yards. The fact is that not everyone has time to visit the gym.

What muscles work on the uneven bars?

The program on the uneven bars includes the work of the pectoral muscles, dorsal muscles, muscles of the shoulder girdle and muscles of the arms, but the triceps, chest and deltas are subject to the maximum load.

Training on the uneven bars according to special programs allows you to strengthen other muscle groups, among which shoulder girdle and press. Studying according to the formed table, you will observe how your body is transforming: the relief on the chest appears, the shoulders grow, the back straightens.

You can make your workout harder by adding weights. It can be a belt with pancakes or a regular backpack with some heavy objects inside. Even if you work out in the gym, do not neglect which can increase the effectiveness of your workouts.

Reps and rest times

The duration and intensity of the sessions, as well as the number of repetitions, will affect the final result that you will be able to achieve. Choose a workout format based on your ultimate goals. Experienced athletes themselves know which scheme of exercises on the uneven bars suits them best, and for beginners, we will give general recommendations:

Slimming. Perform up to 15-18 reps per set, and rest no more than 20-30 seconds. So you keep it high heartbeat, which is needed for fat burning processes. The training complex should consist of at least three exercises, and its total duration should be within 25-30 minutes.
For muscle building. If your goal is to increase muscle mass, train at a more measured pace. Rest for up to a minute, and do the exercises in 4-5 approaches. The number of repetitions is 10-12, but if they are easy for you, use weights.
To increase strength. In this case, the number of approaches is 3-4 for 7-8 repetitions. The duration of rest is from 1 to 2 minutes, and you need to work with weights: dumbbells or pancakes suspended from the belt, wearing a backpack with heavy books or other objects.

Push up table

There are special tables for push-ups on the uneven bars, aimed at increasing the number of repetitions. Practice shows that these tables are ideal for some people, while others do not have time to progress so quickly. We recommend trying to practice using the table:

If you get stuck for a week and cannot complete the indicated number of repetitions, delay at this stage and repeat. Not everyone succeeds in reaching the end, but you need to show perseverance. Everything depends on the time spent.

Exercises for beginners

The number of days varies from 3 to 5 per week. It is important for you to work out the technique, since a lot depends on it. Jump on the uneven bars and focus on straight arms, bend your legs at the knees, and cross your feet. Lower with an inhalation, and rise with a powerful exhalation. At the bottom point, you need to reach a right angle at the elbows, and at the top of the arm we fully straighten.

This set of exercises is aimed at working out the technique and preparing the body for more hard training... It is also suitable for people who have not yet learned how to fully do push-ups on the uneven bars. For beginners, it is recommended to work out in this mode for 3-5 weeks:

The first exercise is elementary - we just learn how to get on the uneven bars correctly. We approach them, put our hands on the rungs and jump, reaching straight arms and balancing the body. Then immediately jump off and repeat 6-8 more times.
The second exercise is aimed at strengthening the muscles of the press and legs. We jump onto the uneven bars and raise our legs up in front of us. If hard, bend them at the knees. We perform 10-12 repetitions.
This movement combines the first exercise with negative amplitude. We jump onto the uneven bars, quench the swinging of the body and slowly bend our arms at the elbows, dropping down. After that, jump to the ground and repeat 8-12 times.
If you know how to do push-ups on the uneven bars, do a dozen push-ups, and if you have not yet learned, perform a simplified movement: rest your palms on the bars and throw your legs on them, and then lower yourself down, bending your elbows.

If you feel that this scheme of training on the uneven bars is very simple for you, move on to the next stage.

Complex for experienced athletes

We jump onto the uneven bars and raise our legs up on outstretched arms. Lower limbs you need to raise it to the level of the crossbars, lingering at the top point for 1-2 seconds.
Raise your legs alternately to a parallel position relative to the ground.
We jump onto the uneven bars and keep our arms straight. Raise our legs up over the bars, and then turn the body to the left and right, shifting the legs in the space above the uneven bars. The exercise is difficult, but effective, as it involves many muscle groups.
Corner push-ups are ours next exercise... We jump onto the uneven bars, raise our legs so that they form a right angle with the body, and then bend our arms 90 degrees at the elbows and do push-ups.
To strengthen the musculature of the arms, it is useful to walk on the hands. We jump onto the uneven bars and begin to alternately walk with our hands on the bars, trying not to swing our legs. Reaching the end of the crossbeams, we jump off, and then we go in the opposite direction.
To develop your triceps, do regular push-ups from the bars, but do not spread your elbows to the sides so that they are as close to the body as possible.

The number of repetitions for this set of uneven bars depends on your goals. More details about this were discussed at the beginning of this article.

Slide 2

Uneven bars - sports equipment used in artistic gymnastics among women. Height of the upper pole - 241 cm Height of the lower pole - 161 cm Diameter of the pole - 4 cm Length of the pole - 240 cm Diagonal distances between the poles: 130-180 cm Content and composition of the exercise on the uneven bars The exercise should consist of various structural groups of elements: swoop turns and swings (high rpm, swing, rpm without touching, rpm with jumps, rpm in the support while standing) flight elements (elements with changing poles, counter-flights, flights and flights on the same pole)

Slide 3

In the 50s, the distance between the poles was extremely small. This did not allow the gymnasts to perform complex elements, and the combinations consisted of simple lifts, turns, small-amplitude jumps. At the end of the 60s, the distance between the poles increased slightly. Also, a new type of fastening of the poles is used (stretching, as on the crossbar). As a result, gymnasts were able to significantly expand the arsenal of elements in their combinations. In the mid-80s, the combinations of gymnasts became so complicated that the FIG decided to further separate the poles from each other, which turned the bar projectile into two bars. The gymnasts were now able to perform high revs using the male technique (without deflection on the rise in the rack and without taking a large "kippah" on the fall). Also, the breeding of the bars allowed the gymnasts to perform more complex flights from one pole to another. Thanks to the raising of the poles, the combinations of gymnasts on the uneven bars are more and more approaching in complexity to the combinations of gymnasts on the bar, but this also led to the fact that a number of elements completely disappeared from the arsenal of gymnasts, since they were characteristic of precisely brought together poles

Slide 4

Combinations of gymnasts of the 90s are strongly evolving compared to the 80s. Of course, a big role here was played by the fact that the bars were spread even more, and it became possible to even more fully use the potential of the elements performed in a big swing. But that's not all, of course. After the 1992 Olympics, the rules were changed. And in addition to complex elements, bundles of elements (albeit not the most difficult ones) among themselves began to be appreciated. This led to a change appearance combination and brought it to another qualitative level. If we talk about 1992, then it was Last year under which the gymnasts "lived in the old way." Of course, all the athletes squeezed everything that was possible from their combinations. Almost all in combination had two elements with a flight phase. As a rule, Tkachev and Delchev, but there were also exceptions. For example, the Korean athlete Kim Gwansuk demonstrated a simply insane combination of Tkachev's flight and a forward to hang counter somersault (in male gymnastics somersault Xiao Ruizhi / Marynich). Elements with a change of a pole are, as a rule, a flight by Shaposhnikova or a reverse turn without touching it, but from the inside of the poles with a turn of 180. The dismount is already an order of magnitude more difficult. For many gymnasts, this is a double back somersault in a tuck with a 360 turn, performed for the first time by Oksana Chusovitina in 1991, or a double back somersault, bending over. Since 1993, gymnasts have been looking for new types of elements to combine. for example, the combination of the Jaeger's somersault or Tkachev's flight with the Pak somersault with vzh. on nzh .. Or a bunch of Chusovitina's turntables (a large backward rotation with a jump and a 360 turn) and whatever flight element, for example, a Ginger somersault or Tkachev's flight, are popular. But the most outstanding master of complex connections of elements is the star Russian gymnastics Svetlana Khorkina. She performs several connections in combination at once. For example, in 1997, after Stalder with a turn of 360, he immediately performs a large turn back with a turn of 540 and immediately Markelov's signature flight. And her second bundle will also serve for subsequent generations of gymnasts as an excellent example of the simplicity and genius of the idea - after the original large backward turn with a jump and a 540 turn, there is a Pak somersault, then immediately Stalder on N.J. and immediately its second nominal element is the flight of Khorkina or Shaposhnikov with a 180-degree turn.

Slide 5

1952 - Margit Korondi, Hungary 1956 - Agnes Keleti, Hungary 1960 - Polina Astakhova, USSR 1964 - Polina Astakhova, USSR 1968 - Vera Chaslavska, Czechoslovakia 1972 - Karin Yants, GDR 1976 - Nadia Comaneci, Romania 1980 - Maxi Gnauk, GDR 1988 - Daniela Silivash Romania 1992 - Liu Li, China 1996 - Svetlana Khorkina, Russia 2000 - Svetlana Khorkina, Russia 2004 - Emil Lepennek, France 2008 - HyoKexin, China 2012 - Aliya Mustafina, Russia Olympic Champions in parallel bars

Slide 6

1994 - Lu Li, China 1995 - Svetlana Khorkina, Russia 1997 - Svetlana Khorkina, Russia 1999 - Svetlana Khorkina, Russia 2001 - Svetlana Khorkina, Russia 2003 - Holy Vis and Chelsea Memmel, both USA 2005 - Nastya Lyukina, USA 2006 - Elizabeth Tweddle, Great Britain 2007 - Ksenia Semyonova, Russia 2009 - HyoKesin, China 2010 - Elizabeth Tweddle, Great Britain 2011 - Victoria Komova, Russia 2013 - Huang Huidan, China 1954 - Agnes Keleti, Hungary 1958 - Larisa Latynina, USSR 1962 - Irina Pervushina, USSR 1966 - Natalia Kuchinskaya , USSR 1970 - Karin Janz, GDR 1974 - Anne-Laura Zinke, GDR 1978 - Patricia Frederick, USA 1979 - Maxi Gnauck, GDR 1981 - Maxi Gnauk, GDR 1983 - Maxi Gnauk, GDR 1985 - G. Feinreich, GDR 1987 - D Silivash, Romania and D. Tummler, East Germany World Champions in uneven bars 1989 - Fan Di, PRC 1991 - Kim Gwang Suk, DPRK 1993 - Shannon Miller, USA

Slide 8

A COMBINATION OF EXERCISES ON BARS for girls of grade 5. In the hang on the top, swinging bends - hanging crouching, bending over on the right, left down - swinging the left to hanging while lying down - alternately intercepting the hands, support from behind - intercepting the right (left) into the grip from below - dismount, with a turn of 90 °

Slide 9

A COMBINATION OF EXERCISES ON BARS for girls of grade 6. Swing one and pushing the other (or pushing with two) lifting by turning to the support with support on the top - swinging backwards, dismount with a turn of 90 °.

Slide 10

A COMBINATION OF EXERCISES ON BARS for girls of grade 7. Swing one and pushing the other (or pushing with two) lifting by a turn to the support - a right (left) jump with an interception for the upper one and at the pace of a circle of the right (left) with a turn to the left (right) with alternate interceptions of hands to an emphasis from the top, a grip for the upper one - intercepting the right (left) behind the lower grip from below - by swinging the left (right) dismount with a turn of 90 °.

Slide 11

A COMBINATION OF EXERCISES ON BARS for girls of grade 8. From swinging with bends (or jumping), hanging crouching on one leg, the other forward - with a swing of one and pushing the other; around.

Slide 12

A COMBINATION OF EXERCISES ON BARS for girls in grade 9. I. p. - grip "for the lower, facing the upper. By pushing the legs, hanging bending on the lower with the support of the legs on the upper - emphasis on the lower one - by swinging the right (left) leg with one hand intercepting the upper turn in the hanging while lying on the bottom - gray on the hip, arm to the side - by swinging two inwards, a dismount with an angle backward.

View all slides

Send your good work in the knowledge base is simple. Use the form below

Students, graduate students, young scientists who use the knowledge base in their studies and work will be very grateful to you.

Posted on http://www.allbest.ru/

method of teaching gymnastic exercises on uneven bars

CHARACTERISTIC AND CLASSIFICATION OF EXERCISES

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

Exercises on the uneven bars are an effective means of developing the strength of the muscles of the arms and trunk, dexterity, and the formation of applied and sports skills.

For successful mastering of swinging elements and joints, first you need to master the technique of swinging in support and in support on the hands (having previously mastered swinging in support on the forearms).

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

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

Rice. 1

Swinging in support on hands is in many ways similar in technique to swinging in support. Pre-master the position of the support on the hands (Fig. 2).

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

After mastering the correct position in support, the teacher helps the student to swing. When swinging, the body remains in a straight position, the shoulders are held over the poles. One of the methodological techniques that help to successfully master the swinging technique is swinging on poles set obliquely.

Fig. 2

LIFTS

Raise forward from the rest on the forearms

Sequence of training:

2. From swinging in support on the forearms with a forward swing, the support is lying on the back of the forearms, legs apart;

3. From swinging in an emphasis on the forearms, swinging forward to sit, legs apart;

4. From swinging in support on the forearms, lifting forward with the help of a teacher;

5. Raise the swoop forward to the emphasis on your own.

When performing a forward swing, pay attention to the following technical details:

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

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

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

d) provide assistance to the student with one hand under the back in the lumbar region, with the other on the shoulder.

Back lift from forearm rest

Sequence of training:

1. Swinging on the forearms;

2. From swinging in support on the forearms with a swing backward, the support is lying legs apart on the forearms;

3. From swinging in support on the forearms (at the ends of the bars, facing inward), swinging back to support with the help of the teacher;

4. Ascent with a swing back to the dismount to the right (left);

5. Raise with a swoop back to emphasis.

When performing a swing back to the support from the support on the forearms, you should pay attention to the following technical details:

a) at the moment of passing the vertical position, it is necessary to slightly bend the body and then by active movement of the legs backward, straighten it;

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

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

Raise with a swoop forward from a support on the hands

On the swing backward (Fig. 3), you need to bend slightly at the hip joints, and with the beginning of the forward swing, bend. Having passed the vertical, you need, bending, to vigorously send your legs forward upward and slow down their movement at the level of the poles, simultaneously performing a jerk with your body and pushing your shoulders away from the poles. Pressing your hands on the poles, go to close range, bending slightly and continuing to swing forward.

Fig. 3

Sequence of training

1. Waving in hand support;

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

Fig. 4

3. In the support on the hands, leaning the legs on the gymnastic goat, quickly straighten up and then, bending sharply, go to the point of support, actively pressing hands on the poles (Fig. 5);

Fig. 5

4. Ascent with a swoop forward on inclined (forward) beams;

5. Rise with a swing forward in the gray legs apart with the help;

6. Rise with a swoop forward in the gray legs apart independently;

7. Raise with a swoop forward at close range with the help;

8. Raise the swoop forward at close range independently.

Help is provided by standing from the side and pushing the student with his hands from below under the back and hips, and then supporting under the hips.

Back lift from hand rest

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

Fig. 6

Sequence of training:

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

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

3. Repeat the swing back from the support on the forearms;

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

5. Raise the swing back in the middle of the uneven bars from swinging with and by yourself.

Kip-up raise from the support on the hands, bent over

From swinging in support on the hands (Fig. 7), swinging forward, slightly bending, and then straightening the body, take a position close to a stand on the shoulder blades (Fig. 7, a). Bend in a springy manner, take a bent-over position (Fig. 7, b), and at a pace sharply straighten, directing the pelvis and legs forward and up and, pushing off with your shoulders, go to the support, slightly bent at the hip joints (Fig. 7, c). Further, slowing down the movement of the legs, press with straight hands on the poles and swing back (Fig. 7, d, e). Such a position at the moment of reaching the stop allows you to perform a backward swing with a sufficiently high amplitude. Extension should be quick and short, followed by braking of the legs.

Rice. 7

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

Sequence of training:

1. To master the correct position of the stop, bending over after swinging forward (Fig. 7, a, b);

2. Poles obliquely (forward):

- lifting with a kip to point-blank.

3. Poles horizontally:

- lifting the legs apart in gray;

- lifting with a kip in a sitting position on the thigh;

- lifting with a kip to point-blank. All exercises should be performed first with the help, then independently.

Hanging Kip Rise, Bending Over

It is performed with a running start from a hang while standing, from a hang by an angle and a hang, bending at the ends and inside the bars. Flexion is performed at the end of the forward swing (Fig. 8, a, b).

Swing back, after passing the vertical, you need to vigorously straighten out, sending your legs up and forward (Fig. 8, c). Then, having slowed down the movement of the legs and pressing with straight hands on the poles, go to the point of support (Fig. 8, d). At the moment of extension, the feet should pass in the grip area. In the support, the body remains slightly bent (Fig. 8, e), straightening forward, perform a swing back.

Fig. 8

Sequence of training:

1. To master the correct hanging position, bending over after swinging forward from various IPs. (hanging while standing, hanging at an angle);

2. On a crossbar from a hang, standing with a running start and hanging at an angle, ascending from the top, lifting with a kip;

3. I.P. the same, but lifting forward into an emphasis from behind with the help;

4. From the hang of a standing grip at the ends with a running start, lifting with the help and independently;

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

6. The same, but lifting point-blank;

7. The same, but from a hanging angle;

8. Lifting with a run-up and hanging angle independently.

When teaching the lift with the kip, it is important to achieve a good range of motion, full flexion of the body in the hang, bending over and subsequent energetic extension up and down, as well as a good swing of the legs back after going to the support.

It is necessary to insure and assist in lifting, supporting the student under the lower back and hips.

Turning in a circle with the right in the support by alternating interception of hands

At the end of a small forward swing (Fig. 9), spreading your legs and shifting to the left, push off with your right hand and, with a turn to the left, make a jump with your right to support on top of the left pole. It is accentuated to swing to the left with the spread legs and, pushing off with the left hand, turn the shoulder back to the left at close range, connect the legs in front.

Fig. 9

Sequence of training:

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

2. IP is the same, but with a slight forward swing with a turn to the left, move point-blank to the left hand rail and, without stopping at the stop on the left hand rail, turn to the left to move point-blank on both poles;

3. I. P. the same, but with a small forward swing with a turn to the left, perform a jump with the right one and go to close-up riding on the left hand rail with a simultaneous swing of the spread legs to the left;

4. From the support, riding on the left hand pole, swing to the left with open legs to the left, push off with the left hand and, with a turn to the left, move to the support on both poles;

5. Performing a turn around as a whole.

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

From gray legs apart with a swing of one leg inward backward crossing with a turn in a circle in gray legs apart

From gray, legs apart, grab the right pole with your left hand and cross with your right swing with a turn in a circle in gray legs apart.

Sequence of training:

1. From gray, legs apart on a horse with support on one hand with a swing backward, crossing with a circle in a gray leg apart;

2. From the support lying on top longitudinally right inside, leaning with the right toe on the back rail, bending the left one with a turn to the right by 90 ° and intercepting the right toe in the gray legs apart;

3. From an emphasis lying on top of the right longitudinally, with a swing of the right to the side, crossing with a turn in the gray legs apart;

4. From the gray with the support with the left hip, the right one in front, the interception with the left hand on the right hand pole and the swing with the right backward crossing with a turn to the right in a circle in the gray legs apart;

5. From gray legs apart, crossing with a turn in a circle in gray legs apart.

Flip-flops

Roll forward from gray legs apart

hanging bars somersault dismount

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

Sequence of training:

1. On the mat from the support, standing with the legs bent apart, somersault forward to the gray legs apart;

2. On the mat from support, standing on one knee, the other leg backward, pushing with one and swinging the other forward into the support while sitting;

3. the same, but gray legs apart;

4. From gray legs apart on a gymnastic bench, on which a gymnastic mat is placed, perform an interception forward, then, leaning on your hands, go to close-up standing with your legs bent apart and make a forward roll to gray legs apart;

5. From gray, legs apart on two narrowly set gymnastic benches covered with gymnastic mats, perform a forward roll;

6. the same, but from the support while standing on the knee by pushing one and swinging the other.

The task of the last two exercises is to teach the practitioners, at the moment of turning over their heads, to lean their shoulders on the benches.

On inclined poles, covered with two morgues:

1. From an emphasis, standing on one knee with a swing of one and pushing the other forward somersault into the gray legs apart with the help;

2. Roll forward from gray legs apart with the help;

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

On horizontal bars:

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

2. Roll forward from gray legs apart (the poles are covered with mats) with the help;

3. Roll forward from gray legs apart (the poles are covered with mats) independently;

4. Roll forward from gray legs apart without gymnastic mats with the help and independently.

Provide assistance at the moment of turning over the head with one hand under the back under the uneven bars, with the other under the thigh above the uneven bars.

Roll forward from a stand on the shoulders to gray legs apart

In a stand on the shoulders, without lowering your arms, bend down, lowering your head to your chest and spreading your legs, then grab your arms forward and perform a forward roll to gray legs apart.

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

Back roll bent over from the support on the hands(fig. 10).

With a forward swing in support on the hands, a strong swing of the legs up through oneself is performed. Passing the vertical in the position of a high rest on the hands, bending over, smoothly unbend at the hip joints, spread your arms to the sides and take your head back. Having passed approximately 45 ° for the vertical, grab the poles and go to close-up on the hands.

Rice. ten

Sequence of training:

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

2. From the saddle on the mats, roll back through the handstand;

3. On the uneven bars from a stand on the shoulders, somersault back to hand support;

4. Waving in the support on the hands with a large amplitude up to a high support on the hands bent over;

5. On low bars or standing, the student takes a high emphasis on his arms bent over, and the teacher, standing on the uneven bars, holds him by the shins. The student spreads his arms and bends, and the teacher raises him by the legs and puts him in an emphasis on his hands. (You can provide assistance, standing next to a horse or goat);

6. Performing somersault from swinging with and independently.

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

To teach somersault back to a shoulderstand and through a shoulderstand at close range, the same methodological techniques are used.

SLOWS

Recession in the hanging angle from the rest on the hands

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

Recession from support to support on hands

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

Recession from support to support on hands bent over (Fig. 11)

From swinging in an emphasis on a swing forward, slightly bend your arms and, with a backward movement, move to an emphasis on your hands, close to a stand on the shoulder blades, then bend.

Rice. eleven

Slump to hang bent over from support(fig. 12)

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

Rice. 12

The pent-up fall is performed in two ways, depending on the movement that follows it.

The first method (Fig. 12, a) is used when performing a kip lift, when a strong swing is not required. With this method of performing the fall, the back is the "leading" when the body moves down (the student "falls" back on his back).

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

STANDS

Shoulder stand(fig. 13)

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

Rice. 13

Shoulderstand from gray legs apart

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

Shoulderstand swing back

From swinging in support, swing back, bend your arms (after passing the body in a horizontal position) and, spreading them to the sides, move to support on your shoulders, take your head back, bend your body slightly.

Handstand(fig. 14)

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

Rice. fourteen

Backward swing handstand

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

Sequence of training:

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

2. The same on the stands;

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

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

5. Execution of the stand in a swoop on your own.

Self-belay methods:

1. When falling forward in the middle of the bars, fall on your shoulders and do somersault forward;

2. When falling backward, bend your arms and sit your legs apart, or go down to support, holding your legs, or jump off to the side of the uneven bars;

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

Nipples

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

Angle dismounts

1. From gray, legs apart with a swing forward, connecting the legs, dismount with an angle to the left or right;

2. From the saddle on the left thigh on the right hand pole, swing the right dismount at an angle across both poles;

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

Leading exercises to the dismounts with an angle

1. From gray, legs apart, swing forward, joining the legs, sit on the left or right thigh;

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

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

4. From swinging in an emphasis (on low bars), swinging forward with an angle in the saddle on a hill of mats with a height at the level of the poles.

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

Swing forward with a turn of 1800(fig. 15)

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

Rice. 15

Swing backwards

Passing the vertical with a stroke backward, you need to vigorously straighten out at the hip joints and send your legs back-up and to the side. At the end of the swing, slowing down the movement of the legs, bend slightly and bring the body out of the poles, quickly moving your hand from the far pole to the pole through which the dismount is performed, and take the other hand, the same name to the dismount, to the side. Preliminarily perform a dismount at the ends of the bars facing inward through a rope or gymnastic stick.

Sideways jump

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

Sequence of training:

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

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

3. Dismount sideways with help at the ends of the bars (the teacher helps with one hand on the shoulder, the other - under the thigh from below).

Swing to the side from shoulderstand

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

Sequence of training:

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

2. Turning to the side from a headstand and handstand, standing on a dais (a slide of mats, a goat, a table), with the help of a teacher and independently;

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

4. Execution of dismounts on medium and high bars with the help of and independently.

Jump with a jump of one, with a turn of 900 from swinging in the support at the ends

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

Legs apart from swinging in support at the ends (Fig. 16)

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

Rice. 16

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

Sequence of training:

1.From an emphasis lying on the floor, push with two to perform a small swing back, then push your shoulders forward and, pushing off with your hands, stand with your legs apart, bent over the line of support with your hands;

2. The same from the support lying on the horse to the dismount with the help of the teacher;

3. Leap of legs apart over a horse with handles with a running start;

4. The same from the place;

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

6. Dismount the leg apart on the middle bars with the help of and independently.

ADDITIONAL STUDY MATERIAL

Waving

1. Swinging in support with raising and bringing the legs together on a swing forward and swing back.

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

3. From swinging in an emphasis on a swing back, bend your arms, swing forward, unbending your arms, gray legs apart.

Swings in the support

1. From the support, standing facing the uneven bars, with a grip for the ends, a jump at close range with a jump with one leg inward and a dismount at close range while standing.

2. The same, but after the re-swing to stay in the support.

3. From the support at the ends, facing the uneven bars, swing back one step and dismount to the support while standing.

4. The same, but after the re-swing to stay in the support.

5. From swinging in the support pass one to the support.

Ascents

1. From the support lying legs apart on the forearms, connect the legs and swing forward to lift the legs apart.

2. The same, but lifting point-blank.

3. From the support on the forearms, lifting by force to the support.

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

5. From swinging in support on a swing backward decline (pushing back) in support on the hands and swing forward in support.

6. The same, but gray legs apart.

7. From swing in support on a swing forward fall in support on hands bent over and rise with legs apart in gray.

8. The same, but the rise at close range.

9. From swinging in support on the hands on a swing back, fall in the hang with an angle and lifting with a kip to support on the hands.

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

11. The same, but the rise at close range.

12. From swinging in support, swinging forward, falling back to hanging, bending over and lifting with a kip to support on the hands.

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

14. The same, but the rise at close range.

Somersaults

1. From gray, legs apart, forward somersault, bending up to rest on the arms.

2. The same, but at an angle.

3. From the support on the hands, bent over, somersault backward, bent over to the support while lying, legs apart.

4. The same, but in a shoulder stand.

5. From swinging in support with a swing backward, forward somersault, bending into gray legs apart.

6. The same, but with emphasis on the hands.

Racks

1. From an emphasis, standing on one knee, swing another shoulderstand.

2. From swinging on the forearms with a swing back, a stand on the shoulders.

3. Raise with a swoop forward, with a swoop backward, a stand on the shoulders.

4. Raise with a kip from a support on the hands, bent over, swinging back, a stand on the shoulders.

5. From a corner in a support, by force, bending over a stand on the shoulders.

Dismounts

1. From the support, standing on the knee with a swing backwards, the dismount bent over.

2. From the gray on the thigh, swing the dismount forward.

3. From the saddle on the thigh on the right hand pole, interception with the right into the grip from below and dismount with a turn in a circle.

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

5. From the gray on the left thigh on the right hand pole, swinging the right dismount sideways.

6. From swinging in support swing back dismount with a turn in a circle.

7. From gray hair, legs apart at the ends, facing outward, bent forward somersault, the same through a stand on the shoulders.

EXAMPLE LEARNING COMBINATIONS

Bars are low

1. From a jump, a jump to an emphasis - a swing forward, a swing back - a swing forward, sitting legs apart - a swing inward, swing back - a swing forward, a jump off an angle.

2. From swinging in an emphasis on the forearms, lifting with a swing backward - swinging forward while sitting legs apart - forward roll to gray legs apart - swinging inward, swinging backward - swinging forward a dismount with a 90 ° turn facing the uneven bars.

3. From a jump, swoop to an emphasis - an angle, hold - gray legs apart - by force a stand on the shoulders - a forward roll to gray legs apart - swing inward, swing back - swing forward sideways dismount.

Medium bars

1. From swinging in the support on the hands, lifting backward with a swing - swinging forward, sitting legs apart - forward somersault to gray legs apart - grabbing the ends and swinging backward inward - swinging forward, swinging backward - dismounting legs apart.

2. From swinging in an emphasis on the hands, lifting with a swing forward in a gray leg apart - by force a stand on the shoulders - a forward roll to the gray legs apart - swing inward, swing back - swing forward a dismount with a circle inward turning into a stand sideways to the projectile.

3. From swinging in the support on the hands with a swing forward, the bent stop - lifting with the legs apart in the gray - by intercepting forward the stop lying on the hands, legs apart - joining the legs, swinging forward to the lift - swinging backward, the stand on the shoulders - dismount by turning to the side.

CONTROL QUESTIONS ON THE METHODOLOGY OF EXERCISES ON BARS

1. Characteristics and classification of exercises on uneven bars.

2. Raise with a swing forward from the support on the forearms.

3. Raise with a swing back from the support on the forearms.

Technique and sequence of training.

4. Raise with a swing forward from the support on the hands.

Technique and sequence of training.

5. Raise the swing back from the support on the hands.

Technique and sequence of training.

6. Somersault forward from gray legs apart.

Technique and sequence of training.

7. Stand on the shoulders from gray legs apart.

Technique and sequence of training.

8. Dismount sideways.

Technique and sequence of training.

9. Dismount with a swing forward with a turn of 180 °.

Technique and sequence of training

10. Dismount by flip to the side from the shoulderstand.

Technique and sequence of training.

Determination of the level of preparedness

All answers are correct - 5

Two answers are not correct - 4

Three answers are not correct - 3

Four answers are not correct - 2

LITERATURE

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

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

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

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

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

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

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

Posted on Allbest.ru

...