What is vis in physical education. Vis (simple)

Hanging bend(fig. 147) is performed on the crossbar, uneven bars, rings. The body is bent in hip joints at an angle of 50-70 °, the back is rounded, the head is slightly tilted towards the chest, the arms are straight. You can finish the exercise by switching to hanging from behind or, lowering the pelvis, to hanging sitting down.

Vis angle (Fig. 148) is performed on the gymnastic wall, crossbar, rings, uneven bars. Raise straight legs from the hang to a horizontal position. You can also do the following: take the hang from the hang by bending your legs and then straighten your legs in a hanging angle.

Vis bending over(fig. 149) is performed on a gymnastic
wall, crossbar, rings, bars. To

It is advisable to start teaching the hanging hang on a gymnastic wall. From the hanging, standing behind, bent over to the gymnastic wall with a push of the legs, go to the hanging bent over. In the hanging position, the bent arms should be absolutely straight (do not pull up). The back of the head, back, legs and heels touch the wall, the head tilts a little back (Fig. 150). Execute with. Provide help, standing on the side, under the shoulder and legs.

Hang on bent legs and hands(rice. 151) performed on a crossbar or parallel bars. From the hang, standing with a push of two legs, bending them, make a jump with two and take a hang on bent legs and arms (hanging with a curtain with two). You can also do it in another way: from a hang, standing from behind with a forward bend with a push of two, through a hanging, bending over, hanging on bent legs and arms.

Vis on one(Fig. 152): a grip shoulder-width apart, one leg bent at the knee is placed on the crossbar, the pole, the other is straight and slightly lowered, the body is slightly bent, the head is slightly tilted back. To belay, standing on the side, with one hand on the wrist, with the other on the shin of the leg performing the curtain. It is performed from the hang while standing behind, with a push with two, through the hang, bent over from behind, with a jump with one leg.

Hang on one out(fig. 153) is performed similarly to hanging on one (curtain), only the bent leg is not between the arms, but outside.

Hanging on bent legs(fig. 154) is performed on the crossbar and parallel bars. The legs are together, the knees are bent, the body is straightened, slightly bent, the head is tilted back. They insure, standing on the side, for the shins so that the legs do not unbend at the knee joints. Perform an exercise from a hang on bent legs and arms (hanging by a curtain with two), lowering the arms and straightening. First, the hands are lowered alternately, and then simultaneously. When passing from hanging on bent legs and arms to hanging on bent legs, they insure with one hand for the lower legs from above, and with the other support under the back.

Emphasis on the uneven bars(Fig. 155), the crossbar, the uneven bars (Fig. 156). The arms are straight, the torso and legs are in an almost straight line, the head is straight. Learning to start with mastering the emphasis on the uneven bars after repeating the stops on the log and horse (III Class).

1. From the support, standing across at the ends of the bars with a jump to the support.

2. The same in the middle.

3. From a hang standing on a crossbar, on n / f uneven bars, push two at close range.

The terms are very important in sports, rhythmic gymnastics, as well as in acrobatics, jumping on a trampoline, since the performance of exercises requires accuracy, mutual understanding between the coach and the athlete. An accurate understanding of special names is positively reflected in the training and the final results of the gymnasts. In addition to the terms denoting movement, shells, equipment have special names, there are special rules for the formation of new concepts.

Gymnastic terminology is very interesting for novice gymnasts. Senior athletes already habitually speak difficult for perception phrases from short words, shouting in the hall "Sed", "Max", and their wards meekly embody them in the most complex body movements. Short - because the tricks are done in bundles of several pieces, each element lasts a fraction of a second, and here professional speech is adapted to the hard everyday life of gymnasts. The terms are taught in sports educational institutions, then they are repeated at qualifications, retraining courses.

But it is difficult for young gymnasts to delve into complex phrases, and they are in no hurry to explain them. But before novice athletes not only learn sports words and learn to translate them into beautiful and graceful movements, it is necessary to take into account several points that will allow them to practice for a long time, while maintaining their health.

Try to diversify your knowledge of the sport you are doing, study the theory, safety techniques and it will be easier for you in difficult moments, which are enough in this sport. Gymnastics is the most difficult sport, it is an activity for the strongest in body and spirit, but it is this feature that makes you take into account even the smallest details, which seem to be just words - terms.

Terminological requirements

The terms should be easy to understand, so it is desirable that they be built on the words of the native language, as well as borrowed words from another language, but only those that have an international meaning. If you form terms not according to the rules of word formation, as well as from incomprehensible words, then they will not be remembered and will not be perceived by ear.

Also, the terms should accurately convey the action in the exercise, in this case they will improve the interaction between the coach and the athlete and the mastery of the exercise itself will be faster. An important property is the convenience of pronunciation, terminological concepts should be short and easy to pronounce.

In gymnastics and related sports, the study of terminology is important while observing safety precautions, therefore, special names in this sport have a big difference in pronunciation, which allows you to avoid misunderstandings even with short, not very clear commands.

The terms are divided into:

general, which apply to general concepts, like free, strength exercises;
the main ones, which are also called specific - they determine the signs of movements, such as hanging, half-turn, turnover;
additional ones - they concretize the way in which the exercise needs to be performed, the direction of movement - for example, an arc, an extension, they can also be supplemented with words that characterize the dynamics - quickly, gently, and so on.

General developmental and floor exercises

With a skipping rope

Jump is a small jump without advancement or with advancement.
Double jump - two spring-loaded jumps - the first is strong, the second is smaller in height, varieties - jump from right to left (leg), jump with a loop and others.

Exercises on shells

To gymnastic terminology, in particular to terms gymnastic exercises, there are certain requirements that must be observed.

The terms differ from the words of the generally accepted vocabulary in the accuracy and specialization of their meaning. Words, becoming terms, acquire the necessary uniqueness.

The term in gymnastics is short, conditional name of any motor action or concept. In this case, the terms not only denote a particular concept or action, but also clarify it, separating it from adjacent ones.

All gymnastic terms fall into two groups: general and specific terms.

General terms are used to denote general concepts (element, compound, combination) and to define individual groups of exercises (drill, applied exercises). These terms are used to generalize the elements of one group with a single structure when developing curricula, methodological recommendations, etc.

Specific terms determine the semantic features of specific exercises and are divided into basic (main) and auxiliary (additional) terms.

The main terms reflect the structural features of the defined actions, belonging to one or another group of exercises (rise, fall, turnover, turn, dismount, etc.).

Auxiliary (additional) terms clarify the main ones and indicate: the way of doing the exercise (extension, strength, arc); direction of movement (right, left, forward, backward, etc.); support conditions (on the forearms, on the head and hands, on the knees, in a handstand, etc.).

The title of an exercise usually consists of a basic and additional terms. The main term is put in the first place, clarifying the semantic sign of movement, then auxiliary terms that concretize the movement and the sequence of actions during its execution.

General developmental exercise terms

Initial provisions (I.P.) - stands (the term "stands" also has a meaning as a term for acrobatic exercises) or other positions from which the exercises are performed.

Racks : the main stance (o.s. - leg stance together, arms down) corresponds to the marching stance (Fig. 1, a); leg stand apart (Fig. 1, b); leg stand apart from the right (left) (Fig. 1, c); wide leg stand apart (legs are spread wider than shoulders); leg stand apart wide right (left); narrow stand; cross stand (Fig. 1, d); kneeling stand; stand on the right (left) knee (Fig. 1, e); closed stance (feet are closed); right (left) stand freely (right (left) step into a stand with legs apart, hands behind the back).

Incline is a term for flexion of the body. Distinguish: tilt forward (Fig. 2, a); bending tilt (Fig. 2, b); half-slope (Fig. 2, c); tilt forward-downward (Fig. 2, d); tilt back; tilting backward touching (Fig. 2, e); slope in wide stance(Fig. 2, f); inclination with grip (Fig. 2, g); tilt to the right (left); tilt to the right (left) leg.

Equilibrium - a stable position of the student on one leg. There are balances: on the right (left) (Fig. 3, a); equilibrium with a slope (Fig. 3, b (dashed line)); lateral balance (Fig. 3, c); back balance (with a backward bend) (Fig. 3, d); frontal balance (Fig. 3, e); balance with capture (Fig. 3, f); balance with twine (Fig. 3, g); balance "cross", etc.

Sedy - sitting position on the floor or on the apparatus. Distinguish: sed (Fig. 4, a); gray legs apart (Fig. 4, b); sitting at an angle (Fig. 4, c); sitting with the corner of the legs apart; sitting bent over (Fig. 4, d); saddle with a grip (Fig. 4, e); sitting on the heels or on the right (left) heel (Fig. 4, f); gray on the thigh; sitting with bent legs; sitting in a grouping; sitting with legs bent back, etc.

Squat - the position of the student on bent legs. Distinguish: squat (Fig. 5, a); half-squat (Fig. 5, b); round squat (Fig. 5, c); inclined half-squat (Fig. 5, d); half-squat with an incline ("swimmer's start") (Fig. 5, e); squat on the right (left) (Fig. 5, e), etc.

Lunge - movement (or position with the extension and flexion of the supporting leg). Distinguish: right (left) lunge (Fig. 6, a); oblique lunge (Fig. 6, b); lunge to the right with a slope (Fig. 6, c); deep lunge (Fig. 6, d); opposite lunge (the leg and the direction of the lunge are indicated - left lunge to the right, Fig. 6, e); lunge back.

Stops - positions in which the shoulders are above the fulcrum. Distinguish: emphasis squatting (Fig. 7, a); emphasis on the right knee (Fig. 7, b); the emphasis on the right knee is of the same name (the hand of the same name is raised to the supporting leg) and opposite; emphasis standing bent over (Fig. 7, c); lying emphasis; lying on the forearms (Fig. 7, d); an emphasis lying behind (Fig. 7, e), etc.

Arms and legs movements ... There are simultaneous, alternate and sequential movements, as well as movements of the same name ( right hand begins to move to the right), opposite (beginning of movement in the opposite direction), parallel (with both hands), symmetrical and asymmetrical. They are performed in the main and intermediate planes with straight and bent arms. In the second case, the term “bend” is added to the term.

For example, bend your arms back (Fig. 8, a), bend your arms to the sides (Fig. 8, b). The same term is added when bending the legs. For example, bend the right one (Figure 8, c), bend the right one forward (Figure 8, d), bend the right back (Figure 8, e), bend the right one to the side (Figure 8, e).

Hand positions : hands on the belt, to the shoulders, behind the head, in front of the chest, crosswise (which hand is indicated on top). The direction of movement of the arms and legs is determined in relation to the body, regardless of its position in space. Hand movements: up, to the side (right or left), to the sides, back, forward - to the sides, to the side - down, etc.

Leg positions - right (left) forward (to the side, back) to the toe; right (left) forward (to the side, back) - downward; right (left) forward (to the side, back); right (left) forward (to the side, back) - up; bend the right (left) forward (to the side, back).

Circle - movement of arms, legs, body, head in a circle, as well as legs (leg) above the projectile.

When naming exercises with objects, the main feature is the position of the object (its direction) and the path it takes. For example, stick up or stick forward vertically. Key provisions with gymnastic stick: stick down (Fig. 9, a); a stick on the chest (Fig. 9, b); stick forward-up (Fig. 9, c); stick on the head; a stick by the head; stick on shoulder blades, etc.

Asymmetrical positions with a stick are usually called as follows: stick to the shoulder (Fig. 9, d); stick to the shoulder or head to the right (Fig. 9, d); behind the head to the right, etc.; if the stick and the hand do not form a straight line, then they call it like this: right to the side, stick up (Fig. 9, f). Other methods of holding the stick are indicated additionally. For example: stick to the shoulder or to the chest with the right end up (Fig. 9, g).

SEMINAR No. 2

"Methods of teaching visam and stops in secondary school"

1. Definition of hangs and stops

2. The value of hangs and stops

3. Types of hangs and stops

4. Methods of teaching visam and stops from I to XI grades

Determination of hangs and stops

Exercises in hanging and abutments represent different positions (horizontal, vertical and inclined) and movements of those engaged in gymnastic apparatus in these positions. Hanging and support exercises are available for children from 7-8 years old. V curriculum in physical education, they are included from the first grade.

In the first grade, students master climbing a gymnastic wall, bench, different kinds climbing, climbing and crawling, and from the II class they begin to master the hangs and stops.

Exercises in hangs and stops are simple in technique, and during training it is enough to show and briefly explain them.

For the development and improvement of hanging and rests in gymnastics lessons with young men, the material learned in the previous classes is used, as well as: lifting at close range by force; hanging bent over, bent over, behind; flexion and extension of the arms in support on the uneven bars, angle in support, shoulder stand from gray legs apart; lifting by a coup, lifting by kip up to gray legs apart, dismount with a swing back. When working with girls, we recommend pushing the legs up to point-blank on the upper rail; pushing two legs at an angle; balance on the lower pole; emphasis squatting on one leg, swinging dismount.

Exercises in hangs and stops contain and very simple exercises accessible to students in grades 5-6, and very difficult, accessible only to high school students, etc.

In the school program, these types of gymnastic exercises are given a significant place and, the older the students, the more the classes are saturated with these exercises.

Exercises in hanging and supports are beneficial if they are used taking into account the physiological characteristics of the body and the level of training of the trainees. However, with poor teaching methods, the result may be different.

Vis... Simple vis is starting position exercises on a high bar, rings, rope, gymnastic ladder and other apparatus. When the muscles of the whole body are visibly tense, but the greatest load falls on the muscles of the arms, mainly on the shoulder girdle. With proper training, hanging exercises have a positive effect on posture: they strengthen the muscles of the back, abdominal muscles and shoulder girdle, help to straighten the curvature of the spine.

Climbing. The Physical Culture Program recommends several climbing exercises. However, their number can be significantly increased using a variety of equipment: a gymnastic wall, ropes, inclined, horizontal, vertical ladders. These shells allow you to climb in different ways and in any direction (up, down, sideways). Climbing with legs supported on various stairs, a gymnastic wall does not require much effort and is useful for all children.

Rope climbing is a more difficult exercise: the student pulls himself up with his hands, and pushes off with his legs, involving the flexors in active work upper limbs and the common extensor of the back. The most difficult rope climb is with one hand. Starting position - hanging outstretched arms. In the future, there is an alternation of hanging on one hand, hanging on two hands. To perform such an exercise, you need to have a very strong grip and be able to keep your body on one bent arm. This requires extreme tension of the muscles of the arms, shoulder girdle, back of the abdominal press.

Climbing with only hands is much more difficult , than with hanging, keep rhythmic breathing, the shoulder blades move away from the spine much more noticeably. This exercise should not be used in the lower grades, but in the older grades, it should be introduced gradually, as the muscles strengthen.

Stops. The emphasis on apparatus is one of the most difficult gymnastic exercises. Excessive pulling on bars or a horse with handles can cause poor posture in untrained students. When studying emphasis, one must especially strictly observe the principle of gradualness. Before moving on to shells, you need to master the exercises in mixed stops. These include standing stops and lying stops.

Standing stops. They do not require much effort, the body has additional support, breathing is not difficult.

Lying support... In this exercise, the amount of muscle work increases. The extensors of the head and neck are strongly tense, triceps shoulder and other muscles that fix the joints. The contraction of the abdominal muscles counteracts the deflection of the trunk by gravity.

Simple stops. The most difficult exercises of this , species - stops on parallel bars: they require a lot of tension in all muscles. It is a well-known fact: for beginners, in a simple support, the head seems to sink between the collarbones and shoulder blades, while the shoulder blades are under pressure humerus depart from the midline of the body and turn outward with the lower angle. The conditions for breathing in stops on the apparatus are the same as for hanging.

The value of hanging and stops

Acceptance of various positions in hanging and supports, balancing the body in certain poses are associated with tonic contractions of the entire muscles. Tonic contractions with small static loads, which are typical for the described exercises, require less energy consumption than muscle contractions phase character. Exercises in hanging and supports, providing a general strengthening effect on the body, contributes to the harmonious development of all physical qualities, especially static strength, and moving the body from one position to another requires dynamic muscular efforts, which is important for the development of speed-strength qualities.

Various positions of the body: inclined, vertical (head down) - have a positive effect on the work of the cardiovascular and respiratory systems, as well as on the activity of the organs of balance (vestibular apparatus). Exercises in hanging and rests are associated with holding poses, which require the students to be able to coordinate well the work of many muscle groups... Muscular sensations arising from the performance of exercises in hanging and abutments, as well as the presence of tonic reflexes covering the entire musculature of the body, create favorable conditions for maintaining correct posture. It is also essential that when performing exercises in hanging and abutments, children master the ability to assess the position of their body in space, to distinguish the duration static poses and the nature of muscle effort. The role of the muscular sense is extremely varied. It is important in the implementation of a number of body functions, starting with maintaining the balance of the body and ending with the emergence of ideas about time and space. The ability to perform exercises in hanging and supports with good posture, easily and beautifully, is important for preparing children for gymnastics.

To perform exercises in hanging and supports, depending on the coordination complexity and the availability of appropriate equipment, frontal, group and flow methods of organizing students can be used.

Exercises in climbing and climbing contribute to the development of muscle strength (especially the muscles of the upper limbs and shoulder girdle), dexterity, coordination of movements, endurance, and, in addition, have a direct applied value.

Exercises in hanging and abutments help to improve the ability to orientate in space with unusual body positions, foster dexterity, flexibility, strength of the arms, shoulder girdle and trunk.

Types of hangs and stops

Climbing exercises- this is movement on a gymnastic apparatus in simple and mixed hangs and stops. For climbing, you can use a rope, pole, gymnastic wall and bench, wooden and rope ladders. Climbing exercises are classified as follows:

ü climbing in mixed hanging or stops;

ü climbing in simple hangs or stops;

ü climbing with stops (tying on a rope);

ü climbing with a load or a partner on the shoulders;

ü climbing.

Climbing is performed in vertical, horizontal and inclined directions.

Crawling exercises serve good remedy for the development of speed, agility, strength and endurance. Basic exercises:

ü crawling in an emphasis while standing with bent legs apart;

ü crawling in support while kneeling;

ü crawling in support while kneeling with support on the forearms;

ü crawling on the side;

ü crawling on bellies;

ü crawling with a partner on the back or with a load.

Exercises on shells consist mainly of stops, hangs and various transitions from one position to another.

In the supports, the shoulders are above the grip points, for example: support, support on the forearms, support of the legs apart from the right or at the same level with the grip points, for example: support on the hands, support of the hands to the sides on the rings (cross).

In hangs, the shoulders are located below the grip points, for example: hanging, hanging bent over, hanging bent over.

Both stops and hangs are divided into simple and mixed. In simple stops or hangs, the gymnast holds on to the apparatus only with his hands (less often only with his feet). When additional support is used by other body links, the hangs or stops are called mixed. These include, for example, hanging squatting, hanging lying down, lying legs apart, standing support.

Pure Hang Exercises. With clean hangs, the entire load during the exercise is carried out by the muscle groups of the upper limbs and the body. In other words, the severity of the body is overcome by the work of limited muscle groups that are directly related to movement. chest... Pure visas are used to strengthen and stretch the muscles of the arms and shoulder girdle, develop range of motion in the joints of the upper extremities, unload the spine and stretch it, and in some other cases, if there are no contraindications from the cardiovascular system. The use of clean hangs takes place to a greater extent with sufficiently good physical development... After the exercise in a pure hanging, it is necessary to apply exercises to relax the worked muscle groups or breathing exercises in order to reduce the overall physical activity.

Mixed hangs and stops. Mixed hangs, in contrast to pure ones, are carried out with the participation of muscle groups of the arms, legs and body with the obligatory grip of the projectile with the hands and support of the legs. With the help of exercises in mixed hanging, you can successfully strengthen the muscles of the arms, legs and body, develop movements in the joints of the limbs and spine, selectively increase physical activity on various muscle groups and successfully combine the rhythm of movements with breathing.

The stops, as well as the hangs, can be divided into pure and mixed ones.

Clean focus- emphasis on the backs of chairs, beds, etc. - is used mainly for injuries of the lower extremities.

Mixed stops have frequent use. Unlike hangs that strengthen the flexors, stops develop extensor strength.

Exercises on gymnastic apparatus(on a gymnastic wall, bench, rings, etc.). Provide predominantly isolated effects on individual segments of the musculoskeletal system, on the function internal organs, vestibular function, etc. Exercises on gymnastic apparatus in the form of hanging, stops, pull-ups, are characterized by high intensity of both local and general action

I CLASS

Grade I students master climbing on an inclined bench, on a gymnastic wall, pulling up lying on a stomach on a horizontal bench, climbing over a slide of mats and a gymnastic bench. Climbing and climbing are associated with overcoming obstacles and have applied value. Exercises in climbing and climbing are active motor actions, during the performance of which all links of the locomotor apparatus are included in the work. In addition, a general physical impact on a large number of muscle groups is provided, which is important for the development of strength, speed strength and agility, as well as the education of courage and confidence in their actions. The presence of a wide variety of climbing techniques for various gymnastic apparatus(inclined gymnastic benches, a gymnastic wall, ropes, poles), climbing over a gymnastic beam, a horse, a pile of mats make these exercises accessible to all Students age groups... In basic gymnastics classes in the lower grades, climbing exercises are carried out in mixed stops and hangs. Climbing with mixed supports and hangs is much easier than with only hands, since when doing climbing with mixed hangs, the arms, legs and muscles of the trunk are involved in the work. Given the difficulty of climbing exercises, it is necessary to carry out them starting with simple tricks, such as climbing on an inclined set of gymnastic benches, a gymnastic wall, inclined and horizontally suspended ropes, and then proceed to the study of climbing techniques on a vertical rope.

II CLASS

A comprehensive program for grade II students provides for climbing on an inclined bench in support, crouching and support while kneeling (benches are placed at an angle of 40 °); lying on your stomach, pulling up with your hands; on the gymnastic wall with simultaneous interception of hands and rearrangement of legs, climbing over balance beam at a height of 60 cm. From the second grade, students begin to master hanging and rests: exercises in hanging standing and lying down; in hanging on a gymnastic wall, flexion and extension of the legs; hang on bent arms; exercises in the support lying and kneeling and support (on a horse, log, gymnastic bench); pull-up in the hang while lying bent over, the same from the gray legs apart on the rope and in the hang.

Climbing exercises in grade II differ from those in grade 1 in that the conditions for their implementation are more complicated. So, for example, climbing is carried out already on benches set at an angle of 40 °. Climbing on a gymnastic bench, pulling up while lying on your stomach, is also performed on inclined benches. Climbing on a gymnastic wall is performed with simultaneous interception of hands and rearrangement of legs. Climbing diagonally is added, as well as climbing to the side with cross steps. Climbing conditions are also becoming more complicated. In this class, students need to learn how to climb over a 60 cm gymnastic balance beam.Climbing over a log can be taught in two ways:

1. Climbing by alternately shifting legs(fig. 117).

2. Climbing by leaning on hands and feet(fig. 118).

From the second grade, students begin to master mixed hanging and standing. But before teaching the visam, they need to be familiarized with the methods of gripping. Exercises in the hanging are performed with a grip from above (Fig. 119, a), from below (Fig. 119 , b) and different grip (fig. 119, v).

Grip techniques can be learned frontally by the whole class using gymnastic sticks.

Visi standing

3. Hang standing bent over (fig. 122). From a hanging position, bend at the hip joints to an angle of 90 °, arms straight, keep your head straight.

4. Hanging from behind (Fig. 123). From the hang while standing, turn around, releasing one hand, and again grab the shell with a shoulder-width grip from below.

5. Vis squatting (fig. 124). From a hang, standing on bent arms, unbending your arms, sit down and take a hanging crouch.

6. Hanging down from behind (Fig. 125). From the hang while standing behind, take a small step forward and sit down without bending your arms.

1. Hanging while lying down (fig. 126). It is performed from a hang on bent arms by alternating or simultaneous rearrangement of the legs forward. The angle of inclination of the body to the floor is less than 45 °. The shoulders should be almost vertical under the bar.

2. Hanging while lying bent over (fig. 127). From the hang while lying, bend at the hip joints and take the hang while lying bent over.

3. Hanging from behind (Fig. 128). From the hang, sitting down from behind, moving your legs back, take the hang while lying down from behind.

Vis (simple)

1. Vis (Fig. 129). The arms, torso and legs are in 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 a gymnastic wall, where the exercise can be performed simultaneously by 10-15 people. Hang can be performed both with your back to the wall and facing it. When hanging with their 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 their chest, stomach, hips and socks.

2. Hanging on bent arms (fig. 130). From a hang, standing on bent arms on a gymnastic wall on the first or second rail, lowering your legs, take a hang on bent arms. On shells, hanging on bent arms can be taken from the hang while standing: slightly pushing off with your legs and bending your arms, hang on bent arms and
briefly fix this position.

4. Hanging with the legs bent (Fig. 131). From the hang, squatting, push off with your legs, bend them at the knees and briefly fix this position.

Starting from grade II, students comprehensive school must fulfill the standards for physical fitness in pull-ups. Boys do pull-ups on a hanging bar, and girls do a pull-up from a hanging bar while lying down. Since the adoption of standards is a kind of testing, it is necessary to adhere to certain requirements for the implementation of these exercises.

Hanging exercises

1. Hanging with your back to the gymnastic wall - hanging with one leg bent - hanging - hanging with the other bent - hanging.

2. Hang - hanging by bending the legs - hanging.

3. Hanging legs apart - hanging.

III CLASS

In the third grade, students continue to improve in climbing on inclined benches at an angle of 45-50 ° and especially in climbing lying on their stomach, pulling themselves up with their hands, in a lying position. Basic climbing exercise students should master III class, this is rope climbing in the hanging on bent arms with a grip of the rope with the legs, as well as climbing over a log, a horse 90 cm high. In addition, the performance of exercises in simple and mixed hangs and stops in various combinations is being improved.

Hanging and support exercises

1. Hang - hanging with legs bent - hanging. Run 5-6 times.

2. Hanging on bent arms - lowering to hanging for 6-8 s. Run 2-3 times.

3. Hanging pull-up (boys).

4. From the support, standing by a jump, the support is on a horse, a log (hold for 2-3 s) - a swing backward dismount. Repeat 5-6 times.

5. From a support standing on a horse, a log with a jump support - support legs apart - support and dismount with a swing back.

Level requirements physical fitness pupils III class in pull-ups in the hang (boys): 5 times or more - high; 3-4 times - medium; 1 time - low.

Requirements for the level of physical readiness of III grade students in pull-ups from a hang lying (girls): 16 times or more- high; 7-11 times- average; Zraza and less- low.

IV CLASS

In the IV grade, training in rope climbing begins in three stages, and the skills of climbing over obstacles continue to be improved. Students master new types of hangs and stops, such as hanging bent over and bent over, hanging on bent legs and arms (hanging with a curtain on two), hanging at an angle, continue to raise physical fitness due to pull-ups and leg raises in the hang.

Overcoming obstacles

The teaching task is to teach children the ability to use the learned climbing techniques in more difficult conditions. To solve this problem, the height of the projectile increases, the technique of overcoming obstacles becomes more complicated, and obstacle courses are used. Combinations of exercises for overcoming the obstacle course should initially be simple and consist of 2-3 elements. For example, walk along the rail of a gymnastic bench, jump over another, climb over a log height 80-100 see one of the ways learned in III class. The next option can be as follows: walk 5 m on toes, hands behind your head, run along the gymnastic bench, climb up the gymnastic wall to the fifth rail and walk side steps to the left along the entire gymnastic wall, get off to the floor, run 5 m and jump into the hoop, walk 3 m and climb over the log.

You can also prepare such an obstacle course. Near the extreme spans of the gymnastic wall, two benches are placed across, at a distance of 2 m from the ends of the benches, a log with a height of 1 m is installed; at 3 m from the log, jump stands are installed and the rope is pulled at a height of 60 cm (Fig. 146).

Two students begin to overcome the obstacle course from the starting line, 2 m from the middle spans of the gymnastic wall. At the teacher's command, they run up to the wall, climb up to the top rail, one moves to the right, the other to the left to the extreme spans and, going down, walk along the bench, hands behind their heads, jump off and run up to the log, climb over it in any way, run and jump through the rope, running around the racks and the log on the right and left, they return to their places. Obstacle courses can be very different depending on the purpose of the lesson and the corresponding conditions.

For obstacle courses, hoops can be widely used, stuffed balls, maces and other shells.

Hangs and stops

Hanging bend(fig. 147) is performed on the crossbar, uneven bars, rings. The body is bent at the hip joints at an angle of 50-70 °, the back is rounded, the head is slightly tilted towards the chest, the arms are straight. You can finish the exercise by switching to hanging from behind or, lowering the pelvis, to hanging sitting down.

Hanging angle(fig. 148) is performed on a gymnastic wall, crossbar, rings, uneven bars. Raise straight legs from the hang to a horizontal position. You can also do the following: take the hang from the hang by bending your legs and then straighten your legs in a hanging angle.

Vis bending over(fig. 149) is performed on a gymnastic wall, crossbar, rings, uneven bars.

Hanging on bent legs and arms(fig. 151) is performed on the crossbar or parallel bars. From the hang, standing with a push of two legs, bending them, make a jump with two and take a hang on bent legs and arms (hanging with a curtain with two). You can also do it in another way: from a hang, standing from behind with a forward bend with a push of two, through a hanging, bending over, hanging on bent legs and arms.

Hang on one(Fig. 152): a grip shoulder-width apart, one leg bent at the knee is placed on the crossbar, the pole, the other is straight and slightly lowered, the body is slightly bent, the head is slightly tilted back. To belay, standing on the side, with one hand on the wrist, with the other on the shin of the leg performing the curtain. It is performed from the hang while standing behind, with a push with two, through the hang, bent over from behind, with a jump with one leg.

Hang on one(fig. 153) is performed similarly to hanging on one (curtain), only the bent leg is not between the arms, but outside.

Hanging on bent legs(fig. 154) is performed on the crossbar and parallel bars. The legs are together, the knees are bent, the body is straightened, slightly bent, the head is tilted back. They insure, standing on the side, for the shins so that the legs do not unbend at the knee joints. Perform an exercise from a hang on bent legs and arms (hanging by a curtain with two), lowering the arms and straightening. First, the hands are lowered alternately, and then simultaneously. When passing from hanging on bent legs and arms to hanging on bent legs, they insure with one hand for the lower legs from above, and with the other support under the back.

Emphasis on the uneven bars(Fig. 155), the crossbar, the uneven bars (Fig. 156). The arms are straight, the torso and legs are in an almost straight line, the head is straight. Learning to begin with mastering the emphasis on the uneven bars after repeating the emphasis on the log and the horse (III class).

1. From the support, standing across at the ends of the bars with a jump to the support.

2. The same in the middle.

3. From the hang, standing on the crossbar, on the n / w uneven bars, p / v, push two at point-blank

On the gymnastic wall

1. Facing the wall with bent arms, hold for 5-6 seconds. Pause for 8-10 seconds and repeat again.

2. From the hang on the top rail by alternate interceptions of the hands, lowering down.

3. From the hang with the back to the wall, raising the bent legs. Repeat 5-6 times.

4. The same, but keeping the bent legs and extending them forward in the hanging angle and slowly lowering them in the hanging position.

On the gymnastic bench

1. Lying in a tight position, hands on the bench, flexion and extension of the Hands (boys - 8-10 times, girls - 5-6 times).

2. In an emphasis lying behind, flexion and extension of the arms (boys - 5-6 times, girls - 3-4 times).

3. From a lying position, hands on a bench covered with a mat, pushing the legs into a crouch position and jumping forward to the correct landing position.

Crossbar (low)

From a hanging, standing by a jump at close range - lowering forward into a hanging crouching - pushing the legs, swinging the legs under the bar in hanging, bending over - alternately letting go of the arms, hanging on bent legs - lifting the body forward, hanging on bent legs and arms (hanging with two curtains) - unbending the legs and lowering them back, hanging standing behind - letting go of the hands, step forward about. with.

Requirements for the level of physical fitness of IV grade students in pull-ups in the hanging (boys): 5 times or more- high, 3-4 times- average; 1 time- short,

Requirements for the level of physical readiness of IV grade students in pull-ups from a hanging position (girls): 18 times or more- high; 8-13 times- medium, 4 times or less- low.

V CLASS

Starting from the V grade, a differentiated approach to boys and girls increases when choosing equipment, exercises, and their dosage. Boys use the crossbar and the parallel bars to perform hanging and stops, and the girls use the r / v bars. All 5th grade students continue to improve their rope climbing in three steps and exercises in mixed and simple hangs and stops. Boys on the crossbar master hanging bent over and bent over, swinging legs, resting the legs apart from the right (left), from resting the legs apart from the right (left) dismount by swinging one forward with a turn to the left (right). On the uneven bars - varieties of stops (emphasis on the forearms, hands) and Sedov (gray legs apart, gray on the hip).

Girls on the uneven bars learn to hang on h / f, hang to sit and lie on n / f, hang while lying legs apart right (left), support from behind.

Both boys and girls continue to work to improve physical fitness, using pull-ups and lifts of straight legs in the hang (boys) and pull-ups from the hang while lying (girls).

Crossbar (low)

One of the difficult elements on the crossbar is hanging bending (see fig. 135, IV class).

Execution technique. From the hang, standing behind, bent over with a push of the legs, take the hang bent over, unbending at the hip joints, hanging bent over. The body is bent and is in an upright position with the head down. Hands shoulder-width apart with a grip on top, legs together, socks pulled. The head is tilted back.

I. Bars

Grade V students improve the performance of stops. For this it is recommended following exercises.

1. In the support, the sagging and lifting of the body in the shoulder joints.

2. Movement in support. For example, at the ends of the poles, take an emphasis with a jump and, alternately rearranging your hands, move forward. Having reached the other end of the poles, jump off. If the student cannot reach the end, then jump off inside the bars.

3. Movement combined with turns.

Forearm support

Execution technique. The torso and legs are in a straight line, the head is straight. The hand is slightly displaced outward, and the elbow is inward. The angle between the shoulder and forearm is 90 °. This arrangement of the forearms avoids slipping of the elbows during exercise (Fig. 158). Preliminarily, it is advisable to study the emphasis lying and lying behind on the forearms on the floor, then on the uneven bars to teach the correct grip with the hands and the location of the forearms. After that, teach emphasis on the forearms.

Emphasis on the hands

Execution technique. The body is kept straight without sagging in shoulder joints... Hands slightly bent in elbow joints, clasp the poles, leaning on them mainly from the outside (Fig. 159). When performing an emphasis on the hands, the width of the poles must be determined by the length of the forearm. True, it is not easy to stay on such poles at first, but in the process of exercising, the muscles of the shoulder girdle quickly become stronger and this width of the poles becomes familiar and convenient for studying and performing swings. In order not to hurt your hands, you can put on foam pads on the poles. To strengthen the muscles of the shoulder girdle and prevent sagging in the shoulders, it is advisable to raise and lower the body in support on the hands by decreasing or increasing the angle between the shoulders and the poles. The normal position of the shoulders in relation to the poles is when the angle is about 45 °.

Execution technique. From the gray legs apart, by the jumper of one, take the gray on the hip (Fig. 161) . The legs are located outside. One leg, bent at the knee, rests the entire lower surface of the thigh on the pole, and the other is laid back, the toes are pulled. The lower leg of the bent leg is parallel to the straight leg laid back, keep the torso and head straight. The support on the poles can be done with both hands or with one hand, the other to the side.

Vis on h / f

The students got acquainted with the exercises in the hangs in the 2nd grade, where they mastered hanging on the gymnastic wall. The difference is that, while hanging on the h / w, the body is not fixed, but free. To improve the hang, you can offer the following exercises: with the help of taking the hang on the h / f - hanging with the legs bent - hanging - dismount down. It should be noted that the hang is the main starting position for many exercises on the parallel bars.

Vis squatting on n / f

Execution technique.

Sequence of training: in the 5th class, the hanging position can be taken from the hanging position through the hanging squatting position. From the hang while lying down, take the hanging while bending over on n / f, then hanging with the legs bent and hanging, dismount down.

Hanging lying legs apart (on horseback)

Back support

Execution technique. It is most convenient to take an emphasis from the back from the hang while lying on the n / g. With successive interceptions of hands behind n / g, go to the support from behind - a kind of sitting on a pole (Fig. 165).

Vis lying on n / f

Execution technique. In the prone position, the body should be straight and slightly bent, the head is slightly tilted back, the arms are straight, the back surface of the thighs should be supported on n / f (Fig. 163).

Despite the specifics of the terms used in various areas of fitness, the terms used in gymnastics remain the basis. Using basic gymnastic words, you can describe almost all exercises used in fitness. Accurate, accessible, concise terminology greatest value acquire during training physical exercise, when communicating with specialists, publishing special literature ( methodological developments, plan - abstracts, thematic developments, programs), as well as during various sports and recreational activities.

The main provisions most often used in various areas of fitness during exercise

Racks... Distinguish:

Ø main stance - heel stance together, toes apart, legs straight, hands down palms inward;

Ø closed stance - feet are closed (toes and heels together);

Ø leg stand apart - legs are shoulder-width apart (one step), feet are deployed;

Ø narrow leg stand apart - legs apart on one foot;

Ø leg stand apart right (left) - right (left) leg is one step ahead;

Ø cross-stance - legs crossed, feet are parallel (for example, cross-stance with the right - right leg located in front of the left);

Ø stand in line with the left (right) - one foot in front of the other, touching the heel to the toe;

Ø stand on the right (left) leg.

The listed racks can be performed on toes, heels, on the toe of one another on the heel.

A separate subgroup of movements is made up of stands on other parts of the body.

Kneeling stand- knees, shins and socks rest on the floor, socks are pulled. Stand on the right (left) knee - right leg with knee, shin, toe rests on the floor; left (right) bent, shin perpendicular to the floor, foot on the floor. The racks can be performed with different positions of the arms, when describing them, the position of the legs is indicated first, then the arms (kneeling stand, arms to the sides).

Stands on the shoulder blades, on the head and etc.

Hand position. The usual position of the hand is with the fingers straight, the hand is an extension of the hand. In the positions of the hands down, forward, backward, up, the palms should be directed towards each other, in the position of the hands to the sides, the palms should be directed downward. The most commonly used positions are the brush in a fist (fingers are clenched into a fist), the hand is free (the hand is relaxed, the fingers are relaxed). The hand can be raised (lowered), fingers apart, fingers bent.

Direction of movement of arms and legs determined in relation to the body, regardless of its position in space (standing, sitting, lying):

Ø arms forward - straight arms are raised to shoulder height parallel to each other, hands are continuation of the forearms, palms are facing each other.

Ø arms back - straight arms laid back to failure, palms facing each other. Hands

Ø to the sides - straight arms raised to shoulder height, palms down.

Ø arms to the left (to the right) - arms extended in the indicated direction

In practice, positions with bent arms are often used:

Ø hands on the belt,

Ø in front of the chest,

Ø behind the head,

Ø to the shoulders,

Ø arms in front of you (bent arms, one forearm above the other are at shoulder height),

Ø hands behind the back - bent arms clasp the forearms so that the fingers touch the elbows,

Ø arms crossed - arms are in a crossed position near the body,

Ø bend your arms forward - bend your arms forward at the same time, hands clenched into fists with your fingers to your shoulders, elbows forward at shoulder height,

Ø bend your arms back - take your arms bent at the elbow joints back to failure,

Ø bend your arms to the sides - arms to the sides to a horizontal position and at the same time bend at the elbow joints, forearms from above. When bending the forearms down, indicate additionally - bend the arms to the sides, the forearms from below.

Leg position and movement

When performing leg movements, the name of the leg (right, left) and the direction of movement are indicated. There are movements with straight and bent legs, performed by swing, lifting, exposing:

Ø right forward (to the side, back) on the toe - here the words "leg" and "put out" are omitted. The word "leg" is written in cases where it is impossible to determine it comes about an arm or leg;

Ø right forward (to the side, back) - bring the right one in the desired direction, without support;

Ø one step forward (to the side, back) - when moving one step, the body weight is distributed equally on both legs. For example, left one step to the side;

Ø step forward (to the side, back) - putting the left (right) to transfer the weight of the body to it, taking a stand on one of the other from behind on the toe;

Ø bend the right to the side (forward, backward) - the leg is bent at a right angle, indicating the direction of movement of the leg.

Lunge. Lunge is a movement (position) with the extension and bending of the supporting leg of the left (right) forward, to the side, back.

Squat- position on bent legs, you can squat on the right or left legs.

Half squat- position on bent legs.

Stops. Stops are simple and mixed. In simple stops, support is carried out only on the arms (angle stop, horizontal stop), in mixed stops, support falls on the arms and another part of the body. Mixed stops include:

Ø emphasis crouching - position in a squat with hands on the floor;

Ø lying position - lying position with arms and legs resting on the floor;

Ø emphasis lying on bent arms;

Ø support lying behind - lying position with your back to the floor and support with your hands and feet on the floor;

Ø support lying behind, bending legs;

Ø emphasis lying on the right (left) side;

Ø emphasis squatting on the left (right), right (left) to the side on the toe;

Ø seat support, etc.

Gray-haired. Seda is a sitting position on the floor. Distinguish:

Ø ordinary seat

Ø gray legs apart,

Ø with a corner,

Ø with the angle of the legs apart,

Ø sitting bent over,

Ø saddle with grip,

Ø saddle on the thigh,

Ø saddle on the heels, etc.

Movement and position of the trunk and head... These include: tilts, turns and circular movements.

Slopes - this is flexion of the trunk and head in any direction (forward, backward, to the sides) with full amplitude (when performing a forward bend, the direction can be omitted). Distinguish:

Ø tilt (forward);

Ø bending tilt;

Ø half slope;

Ø tilt with grip;

Ø tilt touching;

Ø backward tilt;

Ø slopes to the right (left)

A separate group of movements is made up of turns to the right (left)