Gymnastics
Log walking
with assignments.
- Log- one of the shells in artistic gymnastics, horizontal bar the length 5 meters and 10 centimeters wide , set at a height of 125 centimeters. The shell is covered with leather or suede.
Balance Beam Exercises
I. p. Hands to the sides - stand on toes - hands up - right lunge, arms v sides - toe stand.
I. p. Hands up - turn left (right) into a half-squat, arms back - bent dismount.
Balance Beam Exercises
I. p. - stand across, hands down (closer to the middle of the log).
To rise on toes, step left (right), hands on the belt - step right (left).
I. p. hands forward - left step, arms up - turn in a circle on toes - left (right) lunge.
Balance Beam Exercises
I. p. hands to the side - circle with hands down and, pushing off right foot turning left around in a stance feet apart - arms up and turn right into a toe stand - arms back and a small half-squat - dismount bending to the side.
Balance Beam Exercises
I. p. - stand across, hands down.
Several quick steps on toes, arms to the sides, to the position of the right leg forward - left step and vertical balance on the left, right backward, arms arched down and then left forward, right up - Keep - hands up.
Structural groups of elements on a log
Swoops
A swoop is the beginning of a combination. Leaps can be as simple jumps (with and without turns),
so and gymnastic elements(circles, sweeps, high angles, horizontal stops with the subsequent exit to the handstand.
Gymnastic jumps and bounces
This structural group includes jumps with and without turns.
Jumps can be performed in different body positions (tucked, bent over). Jumps can be complicated by splitting the legs.
Turns
This group includes various gymnastic turns on the leg, and on the stomach or back. The turns are performed in various body positions (bending the free leg, in a vertical split, sitting, etc.).
Static elements
Most of the static elements are assigned to the structural group of swoops (a static element is a part of the swoop).
Horizontal support on the elbow, vertical twine and a "wave" from the heel position through the half-toes.
Acrobatic elements
Various somersaults and flips in a transverse and longitudinal position.
Gymnastic elements of somersaults over the head and chest, throws and gymnastic coups.
The end position can be both support on the legs (leg), and support in front, behind, as well as legs apart from the top.
Balance beam exercises are the most difficult type of women's gymnastic all-around. In terms of their content and nature of execution, they are close to floor exercises, but differ. from them in that all elements are performed on an elevated (up to 120 cm) and narrow (10 cm) support. The gymnast is required to continuously move around the apparatus, change the rhythm of movements, perform complex, risky elements and connections from them, move on high half-fingers and with turns, grace of movements, the ability to express their individuality in them, etc. The success of mastering the exercises depends on the ability of the practitioners maintain correct posture during movements; from the tactile-muscle sensitivity of the feet, the functions of the vestibular analyzer, affecting the orientation in space; from coordination of movements, general and special physical fitness, determination and courage. When teaching, the technique of movements is mastered first on the floor, then along the drawn line, on a gymnastic bench, a low log. And only as the skill is developed, the exercises under study are performed on a medium and high beam. The belay is carried out while standing on the side, supporting the gymnast by the arm, under the back or under the stomach. For insurance, foam mats are used, laid on the same level with the log, or holes.
Exercises on a balance beam are subdivided into: jumps, movements, turns, jumps; static, acrobatic exercises and dismounts.
Hops- obligatory beginning of exercises. They are performed from a place and from a run, from a stand longitudinally and across (from the end of the log), from an oblique run, with or without a gymnastic bridge. When teaching jumps, a horse with handles and without handles, a gymnastic bench, a low and medium beam are used.
to the left, sitting at rest, legs apart; to the support of the legs apart from the right (left) with the same name, opposite jump; jumper, bending the leg to the support of the legs apart, right (left) (Fig. 176); jump, bending the legs to an emphasis from behind (Fig. 177); standing point-blank, legs apart (Fig. 178); squatting point-blank on one, the other to the side on the toe; or the other leg to the side, the sock is not placed on the log.
Jumps from the stand across from the end of the log can be performed: sitting point-to-point with the legs apart outside; in a squat on one, the other forward on the toe (Fig. 179).
Jumps from an oblique run (sideways to the log) are performed: sitting on the left (right) hip, right (left) back (Fig. 180); standing on your knees (fig. 181); standing point-blank on one knee, the other leg back; squatting at close range (Fig. 182); squatting on one, putting the other leg forward (backward); in a squat on one leg, the other forward on a toe, without support on the arm; in the support of the legs apart with a turn in a circle - it is performed from the stand with the left side to the log by pushing with the left and swinging the right leg along the log. Leaning on your hand, you need to jump over with the right and turn in the support on the hands to the left around the support while sitting, legs apart, across.
The most difficult jumps are performed forward somersaults (bent over in a lying position, in a standing on the shoulder blades, in a standing position), in a handstand longitudinally or across, etc.
Movement combine all the elements performed on the log into a single combination. These include different kinds walking and running, jumping, dancing steps and combinations, of these elements. They are performed with various movements of the arms, head, trunk. The foot is placed on the center line, slightly obliquely so as to feel the sharp edge of the log.
Types of walking and running: step off a toe, walking on toes, squatting on the supporting leg, lunges, with the movement of the free leg (straight and bent) forward, backward, to the side or holding it in the extreme high position; added and variable pitch; running on toes with a small step, with small jumps from foot to foot, bringing straight (bent) legs forward (back).
Jumps: steps with a jump, taking out alternately straight (bent) legs forward, backward, to the side.
Dance steps: gallop, polka, waltz, Russian step. They are performed, as well as on the floor, with a smooth, graceful, as if sliding forward movement.
Turns are performed on toes in a standing position and in a squat position, on two and one legs, in supports, sitting down, in supports on knees and gray-haired; are studied first on the floor, and then on an elevated support. For the exact execution of the turn, landmarks are outlined, for example: swinging the leg along the log. Great importance has a head position: when turning to the left (right) and around, it keeps a straight position; when turning 360 ° or more, at first it lags behind the movement of the body, and then quickly turns, overtaking the shoulders. Hand movements can help turn and maintain balance. When turning to the left (right) and in a circle, the hands can be to the sides, up, to the waist, with more difficult turns, they help the rotational movement.
Turns in a standing position on one leg are performed with a swing forward or backward, with a bent or straight leg. Depending on the direction of rotation, there are twists of the same name (towards the supporting leg) and opposite (in the opposite direction - of the supporting leg) turns.
Turns in a squat on both legs can be performed: from a rack by turning in a circle to a squat and vice versa; in a squat turn in a circle; from the rack, turning around, squatting and getting up; the same, but with a jump.
Twists in the squat on one leg: from the squat longitudinally on the right, left leg to the side on the toe, the same turn to the right or around to the same starting position; from a squat across on the right, the left half bent forward to the toe, lowering the left down and swinging back, an opposite turn in a circle to the same starting position.
Turns in stops, crouching stops, knee stops, seats are combined with jumps, jumps or transitions from lower positions to higher ones. They are performed mainly with support on the hands: from the support, turn into the seat on the thigh; from the stop by swinging one turn to gray legs apart; from this-i yes on the thigh, turn around in the gray on the other thigh; from the support of the legs apart outside the turn to the left (right) or in a circle; from a kneeling stand, turn around in a half-step; from a stand on one knee, the other back, turning around to the same starting position; from half-twine, turn around into a stand on one knee, the other, but, is bent forward; in the support lying on the stomach, turn left (right) or around.
Jumping in exercises on a balance beam they serve as one of the modes of movement and as independent elements. Their difficulty is determined by the duration of the flight, the amplitude and structure of movements in the unsupported phase. They are divided into three groups: on the spot, with advance and with turns, performed singly or in series, consisting of several jumps. Jumping in place can be combined with jumping in motion. The greatest difficulty in their execution is landing. It is performed with shock-absorbing flexion and subsequent extension of the legs; to maintain balance, high coordination in the movements of the legs, trunk and arms is required.
Jumps with advance forward are performed with a step or takeoff: with a change of bent or straight legs in front or behind; step forward on one and jump on it, bending the other forward, arms forward ("closed jump"); step forward on one leg and jump on it, the other back, arms to the sides ("open jump"); a jump on both legs, followed by a rebound on one, the other back, arms to the sides; kick jump with straight legs forward or backward; jump with a wide step.
Jumps with turns to the right (left) or in a circle can be performed: by pushing with two from a half-squat or squat to the same starting position; swing your legs forward in a half-squat or squat; step or wide step with a turn; throw-over jump.
To static exercisesrelate balances, stands, bridges, splits. The technique for performing these exercises does not differ significantly from similar exercises on the floor.
Equilibrium are performed in high racks and in squats, on two or one leg, the other leg forward, backward, to the side (straight or bent). Balances can be performed while standing still and in combination with movement, turns and jumping. These include: toe rack; stand on one, the other back; half-squat on one, the other back; squat on one, the other forward; stand on one, the other forward and up, with a tilt back, arms to the sides, etc.
Bridges are performed by tilting backward with subsequent support on the hands or turning forward, followed by support on the legs. In the bridge position, support can be on one leg and both arms, and vice versa.
Twine and half-twine performed from an emphasis on knees or knees, the other leg back; by sliding the legs from the support, squatting; after turns or in combination with other elements, with support and without support by hands on the log.
To acrobatic exercises on the balance beam somersaults, coups and somersaults are included. The peculiarity of their execution is that the height and limited area of the support requires narrow grip hands, the accuracy of direction and alignment of the plane of the performed movements with the plane of the log.
Somersaults performed over the head and over the shoulder; back and forth; bending over, bending over and in tuck. The starting position for somersaults can be: a deep lunge, an emphasis squatting, a stand on one knee, a half-squat; the final - sitting on the hip, sitting down, squatting on one, the other forward on the toe, sitting emphasis, legs apart.
Coups are performed slowly and quickly; back and forth, to the side; with simultaneous and consistent hand support; from various starting points, to different end positions. Jump flips are characterized by a phase of flight between the placement of arms and legs or legs and arms.
Dismounts completing the balance beam exercise. These include: simple jumps with one or two legs; passing through the rack, with a support or push with one or two hands; complex acrobatic elements (coups, somersaults).
Dismounts through a stand with a support or push with one (two) hands are performed: by turning sideways from the end of the log (Fig. 183); side turning with a left (right) turn to face the log; by turning forward, bending out of the rack across from the end of the log; by turning forward, bending out of the rack longitudinally; bending across from the handstand; from the stand across by turning forward to the handstand and then turning to the side; turning back from the end or middle of the log; a forward flip with a push of the hands from the end of the log after a tempo jump.
Dismounts with complex acrobatic elements can be performed: by turning backwards from the end of the log with a jump ("flak"); back somersault in a tuck from a stand longitudinally or across, with a push of two or one leg; swing somersault forward bending with a push of one leg from the end of the log, the same with a turn in a circle; back somersault, bending with one swing and push with the other; side somersault from the end of the log, etc.
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TRAINING TECHNIQUE FOR EXERCISES ON THE BALANCE BOARD
1. PROJECT CHARACTERISTICS
Log- gymnastic apparatus, specially designed to improve balance functions, since its support area is limited. Maintaining balance on a log is largely determined by correct posture- the legs should be straightened at the knees, the stomach should be tucked up, the back should be straight, the shoulders should be straightened, the head should be straight, common center the weight of the body must be above the support area.
Balance beam exercises can be of both sports and applied nature, helping to prepare young people for work and defense of the Motherland. For example: movement in different directions and poses, stepping over obstacles, carrying a load, balancing gymnastic stick and throwing balls;
walking on an inclined plane and significantly increased support (Fig. 1); projectile log exercise jump
movement in support on the knees or in support of the legs apart on the hands (Fig. 2);
climbing in mixed hanging and climbing over a log (Fig. 3).
The gymnastic balance beam can also be used for group exercise to improve strength qualities, flexibility and mobility in the joints, to improve posture and orientation in space (Fig. 4).
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Posted on http://www.allbest.ru/
2. MAIN GROUPS OF SPORTING EXERCISES
Exercises of a sports nature can be divided into the following main groups: jumps, movements, turns, jumps, static positions, acrobatic exercises, dismounts.
Jumps.
1. Point-blank jump - performed from a place by pushing both legs.
2. Jump in gray on the hip - performed from a place or running start by pushing both legs with the support of the hands in front.
Insurance. Hold hands above the elbows, standing in front of the log.
3. Jump on your knees - performed from a place or with a running start by pushing both legs.
Insurance. Hold hands above the elbows, standing behind a log.
4. Jump to knee (fig. 5) - performed from a place and with a running start by pushing both legs. Learning should begin on a horse without handles.
Insurance. The belay is made from the side of the bridge with support for the unsupported leg and arm above the elbow.
5. Jump "stop squatting (longitudinally, across and from the butt end) -- performed from an oblique, straight run and end. Training should begin on a horse without handles and on a gymnastic bench.
Insurance.
6. Jump point-blank, squatting on one side, on the other side on the toe- performed from a place or from a run.
Sequence of training:
1. From the support lying by pushing the legs, the support squatted on one, the other to the side on the toe.
2. From the support, squatting, hands on the gymnastic bench, pushing the legs, the support squatted on one, the other to the side on the toe.
3. Leap point-blank, squatting on one, the other to the side on the toe, on a horse wide with handles, from a place and from a run.
4. The same for a horse without handles with the help and independently.
5. Do the same on a log with the help and yourself.
Insurance. Hold both hands above the elbow, standing in front of the projectile.
7. Jump to the support of the legs apart across with a jump of one and a turn of 90 ° - performed from a place by pushing both legs.
Insurance. Hold both hands above the elbow, standing to the side of the bridge.
8. Sitting on the hip with alternate jumps (fig. 6)- is performed with an oblique take-off run supported by a hand from behind, a swing of one leg and a push of the other leg.
Sequence of training:
1. From the saddle on the thigh on a horse without handles, two swings to the saddle on the other thigh, support with one hand.
2. From a place, standing sideways to the horse, with a swing with one and a push with the other, jump into the saddle with support with one hand, the other - to the side.
3. The same, but sitting on the thigh with an alternate jump.
4. The same with a running start with the help and independently.
5. Jump on a log from a running start (the log is covered with a gymnastic mat) with the help and independently.
6. Performing a jump with help and by yourself.
Insurance. Hold the hand and thigh of the swing leg, standing behind the log.
Movement.
Walking
1. Walking on toes with different hand positions: sideways, forward, backward, up, on the belt, etc., sideways, backward.
2. Walking step forward, sideways, back forward.
3. Walking with turns at 90 °, 180 °.
4. Walking with variable stride, polka stride, gallop.
5. Walking sideways at high speed.
6. Walking lunges, raising your knees high, alternately swinging your legs.
7. Walking half-squat, half-squat, full squat.
8. Walking with the ball in one and two hands with different positions of the ball: forward, up to the side, etc.
9. Walking with a gymnastic stick with various positions of the stick: forward, upward, behind the back, on the shoulder blades, with stepping over the stick.
10. Walking with stepping over the balls placed on the log, over the rope and under the rope stretched over the projectile.
All types of walking should first be performed on the floor along a line, on a low beam or a gymnastic bench (it can be inverted), then on a medium and high beam.
Turns
1. Twist in a circle on two legs in a stance across. Rise on your toes (hands on your belt, to the sides, up), turn around and lower your entire foot.
2. Twist in a circle on two legs in a squat . It is performed in the same way as in a two-legged stand.
3. Turn in a circle with a swing of one leg, standing longitudinally. Stand on one leg, the other to the side on your toes, arms out to the sides. Rising to the toe of the supporting leg, swing with the free leg in the direction of the turn and, turning around, put the swing to the side on the toe.
4. Turn in a circle with a swing of one leg forward, standing across.
Stand on one leg, the other back on your toes, arms out to the sides. Rising to the toe of the supporting leg, swing the "back" forward and turn around, putting the swing back on the toe. The flight leg should, as it were, twist the body in the direction of the turn, without going beyond the plane of the log.
5. Turn in a circle with a swing of one leg back, standing across.
Stand on one leg, the other forward on the toes, arms out to the sides. Rising to the toe of the supporting leg, perform a swing backward of the "front" and, turning around, put the swing arm forward on the toe. The fly leg should perform the same action as in the previous turn.
It is necessary to teach turns first on the floor, then on a gymnastic bench and a low beam, gradually increasing its height. When learning to swing in a swing, it is advisable to use additional support at the gymnastic wall, placing the swing leg on it when turning or holding with your hands.
Jumping
1. Jump with two jumps with a change in the position of the legs. Performed from a stand on toes, hands to the sides, downward. Sit down slightly, jerk your legs and swing your arms upward. In flight, straightening your legs and pulling back your toes, change the position of your legs and land on tense, slightly bent legs, from toe to the entire foot.
2. Jump with two legs with a jerk. The starting position, jumping technique and landing are similar to the previous jump, but in flight you need to spread your legs back and forth.
3. A jump from two legs to one with advancement. It is performed like the previous ones, but with landing on one leg, the other backward-downward, moving forward.
4. Leap with a step. It is performed with a step with a push of one leg and a swing forward of the other leg. Land with a toe on the entire foot with a slightly bent swing leg, jogging backward and downward.
5. Leap with a change in the position of the legs in front. It is performed with a swing of one leg and a push with the other. In flight, change the position of straight legs and land on the flywheel, push forward. The same jump can be performed with a change of bent legs.
It is necessary to teach jumping first on the floor, then on a gymnastic bench and a low beam, gradually increasing its height. To save stable position when landing, first you need to use additional support (a gymnastic wall, a partner holding the hand of the person performing the jump).
Static positions
TO static provisions the balance beam includes various balances on one and two legs, which, depending on the position of the body, can be horizontal and vertical, handstands, splits.
1. Balances on a beam according to the technique of execution, they do not differ significantly from similar exercises on the floor. These are balances on one leg with different positions of the torso, free legs, arms. But there are balances that are specific only to the beam, such as: lying on the chest (Fig. 7) in a gray corner, arms to the sides; in a squat on one leg (Fig. 8); ring (Fig. 9); with a grip of the logs by hands (Fig. 10).
Fig. 7 Fig. 8
Fig. 9 Fig. ten
2. Twine and half twine.
On a log, they are performed, as on the floor, from different starting positions in conjunction with various elements, with support and without support by hands on the log.
3. Stands (on the shoulder, chest, shoulder blades, arms) performed in the same way as on the floor. The handstand and chest stand is performed longitudinally and across the log, the rest - across.
Dismounts
1. Dismount from the saddle on the thigh with the support of the hand in front. Swing forward with your free leg, resting your hand on the projectile, connect your legs in flight and bend. Land sideways to the projectile.
2. A dismount from a gray on the thigh with a hand support from behind, with a circle turn into a stand sideways to the projectile. Swing with your free leg, leaning opposite hand from behind about the projectile, connect your legs in flight and bend. With a turn around, land sideways to the projectile.
3. Dismount on the knee with another swing back. From the support while standing on the knee, the other back-up slightly lower the swinging leg and perform a quick swing back with it. Push off with the supporting leg and, attaching it to the swing leg, bend. Land sideways to the projectile.
4. Dismount from the support squatting on one swoop with the other.
The technique for performing this dismount is the same as in the previous dismount.
5. Leap bent forward and to the side from the semi-squat longitudinally and across . From a semi-squat, arms back, standing longitudinally, with a push of the legs and a swing of the arms, perform a dismount, bending over, landing with your back to the projectile. From a half-squat, arms back, standing across, perform a dismount, bending slightly to the side with landing sideways to the projectile.
6. Dismount bent from a semi-squat longitudinally and across with a turn of 90 0 and 180 0 .
7. Leaning off after a 2-3 run from the end of the log. The same with a turn of 90 0 -180 0 .
8. Dismount by pushing two legs from the stand across and longitudinally: legs apart, grouped, bent, legs bent back. The same with 2-3 steps of the run from the end of the log.
9. A jump off, bending with a swing with one and a push with the other from the middle and end of the log. Performed with 2-3 takeoff or polka steps. After swinging forward and pushing with the supporting leg, perform a quick swing backward with the swinging leg and, connecting it with the jogging leg, bend. The swinging leg movement back and forth should be short.
Training in these dismounts should begin on a gymnastic bench, a low beam, a horse without handles, and then move on to a regular beam.
3. ADDITIONAL STUDY MATERIAL
Movement
1. Walking on toes with hand claps in front, behind, above, under the foot after swing.
2. Walking with turns and bends of the body.
3. Walking half-squatting on one leg and swinging the other down and forward.
4. Fast steps and running on toes with sudden stops, with stops on one leg.
5. Running by jumping from one leg to the other.
Hops
1. Jump at close range standing bent over, legs apart. It is carried out from a place and a takeoff run. After pushing with your legs, leaning your hands on the log, put your shoulders forward, raise your pelvis high and, spreading your legs, put them on the log.
Sequence of training :
1. From the support, crouching down with a push of the legs, pushing the shoulders forward, the support is bent over, legs apart.
2. The same from the support lying, the same from the support, sitting down, hands on the gymnastic bench.
3. Jump at close range, bent over, legs apart on the horse with handles from a place and from a running start.
4. The same, but on a horse without handles with help and independently.
5. Also on the log with the help and independently.
Insurance. Hold hands above the elbows, standing on the side of the log opposite to the jump.
2. Top-up jump with a forward jump, bending the leg. Performed from a place and from a run. After pushing with your feet, push your shoulders forward, raise your pelvis high and, bending your leg, perform a forward jump to an emphasis on top.
Sequence of training:
1. From the support lying down, push the legs to perform an emphasis squatting on one, the other - back on the toe.
2. Leap point-to-point on horseback with a swing, bending a leg on a horse with handles from a place and with 2-3 steps of a run.
3. The same on a horse without handles with the help and independently.
4. The same on a log with the help and independently.
Insurance. Hold the hand while standing on the side of the bridge.
3. Jump into a squat on one leg, the other - forward (fig. 11). It is performed with an oblique take-off run supported by the hand, pushing one leg and swinging the other leg. Putting your foot on the log to go to the squat, you need to push off with your hand and move your shoulders forward. At the beginning of training, perform this jump on a horse without handles with the help and independently, and then on a log.
Insurance. Hold hands above the elbow while standing behind a log.
4. Jump into a squat on one leg without support by hands. It is performed in the middle with an oblique run and at the end with a straight run with a swing of one leg and a push of the other leg. Simultaneously with the movement of the swing leg, a swing of the arms from the bottom up and a powerful push off with a jogging leg is performed.
5. Jump squat does not differ in execution from the previous ones, it is performed in the same way - in the middle and at the end of the log.
Insurance. In the beginning, help is provided by the teacher in the form of running up and jumping onto a log. The teacher performs a run-up with the student, holding her hand (with one hand on the shoulder, the other on the forearm). At the moment of repulsion, it helps to jump onto the log and maintain balance after jumping. Then he goes to the opposite side of the log and at the moment of jumping he gives his hand to support and maintain balance. The student at the moment of jumping leans on the teacher's hand.
Turns
1. From gray on the thigh, turn in a circle to sit on the other thigh.
2. Turn around by stepping.
3. Turning in a circle from the rack to one, the other forward to the toe.
4. Turn in a circle in a squat on one, the other to the side on the toe.
Jumping
1. Jumping on one leg, the other forward-downward, backward in place and moving forward.
2. Jumping on two with a change in the position of the legs in place and moving forward.
3. Jumping with a turn in a circle with a push of two legs.
4. Tap jump forward and backward.
5. Leap by pushing one leg and swinging the other leg forward with a landing on two legs in a semi-squat.
Dismounts
1. Dismount from the gray angle (fig. 12). From the gray-haired corner, arms to the sides, lean with the hand and foot of the same name on the log and swing the free leg and push the supporting leg, connecting the legs, jump off with a turn in a circle into the stand sideways to the projectile.
Sequence of training:
1. From the gray corner in the support from behind, support with one leg and swing the other with a turn in a circle to go to the support lying.
2. Dismount from the saddle at an angle on a horse without handles.
3. Dismount from the saddle at an angle on a log
Jumping by flipping to the side from the end of the log (fig. 13).
First, you need to teach how to correctly perform a turn to the side of the "wheel" on the floor, then the wheel from a low log or gymnastic bench to the floor. Jumping a coup from a horse without handles with the help of and independently. Jumping off the end of the log with the help and by yourself.
Insurance. Hold the hand and under the lower back at the moment of transfer of the weight of the body to the other hand and loss of balance (Fig. 13).
4. EXAMPLE LEARNING COMBINATIONS
Low log
1.From two or three steps of the run - jump into a half-squat right in front, arms to the sides at the end of the log - stand in a stance on toes, two side steps from the right - two jumps on two with a change in the position of the legs - turn left in a circle, circle with your hands inward - Half-squatting arms back and dismount bending to the side, in a stand sideways to the projectile.
2. I.P. standing across at the end of the log facing inward - “swallow” balance - two alternating steps - swing one and push the other jump into a squat, arms to the sides - turn in a circle in a squat - stand on toes, hands to the sides and from 2-3 steps of a run dismount bending to the side with a swing of one and pushing the other into a stand sideways to the projectile.
3. I.P. half split on the right, arms to the sides - stance on the left knee, right knee bent in front - stand in a stance on the right, left back on toe - step with the left and swing with the right; jumping into a stance on the right, left forward-downward - step with the left and balance on it - straightening, swinging the right turn in a circle and lunge with the left, arms to the sides - put the right and with a turn to the right half-squat, arms back - dismount with legs bent forward.
Log high
1. From the support while standing, jump to the support while sitting, legs apart with a right swing outside and turning to the left - swing backwards, lying on bent arms- straightening the arms, lying down - bending the right lunge on it, arms to the sides - putting the left and straightening, standing on toes, hands up - step with the left, half-squatting and straightening, circle right hand from top to bottom - step with the right, half-squatting and straightening, circle with the left hand downward - putting the left hand, turning to the left into a half-squat, arms back - bent down, legs apart.
2. From an emphasis standing, jump to an emphasis, squatting on the left, right to the side on the toe - turn left and half-step, arms to the sides - support in front, straightening the left leg, lying support - by pushing two emphasis, squat down - stand on toes, arms to the sides - step with the right and balance on it - to straighten up and, putting the left, half-squat, arms back and down - dismount, bending forward - to the side in a stand sideways to the projectile.
3.From an oblique run, jump into a gray on the hip with an alternate swing - swing forward, the angle of the backrest - support in front, spreading the legs, swinging backward, the emphasis is lying on bent arms - straightening the arms, the emphasis is lying and pushing two stops, the right one is in front - the hands are standing to the sides, step with the left, jump to the right - step with the left and balance on it - straightening up, swinging the right around in a standing position on the left, right back to the toe - step of the polka on the right, step of the polka on the left - swinging with the right and pushing the left jump bent from the end of the log.
4.From an oblique run, jump into a squat, arms to the sides - turn around in a squat - stand on your toes, arms to the sides - two jumps with a change in the position of the legs with advancement - step with the right, jump to the left and balance on it - straightening , swing right forward - swing right backward, turn around in a stand on the left, right forward to toe, arms to the sides - 2-3 steps of the run, dismount by turning to the side from the end of the log.
CONTROL QUESTIONS ON THE METHODOLOGY OF LEARNING EXERCISES ON THE BALANCE BOARD
Projectile characteristics.
The main groups of exercises on the apparatus.
Jump at close range, squatting on one, the other to the side on the toe.
Execution technique.
Sequence of training.
Leap in gray on the hip with alternate jump.
Execution technique.
Sequence of training.
Types of movement on a log.
Types of turns on a log.
Turn in a circle with a swing of one leg forward.
Execution technique.
Sequence of training.
Types of jumps on a log.
Sequence of training.
Types of balance on a beam.
Types of dismounts. The dismount by bending with one swing and pushing the other from the middle or end of the log.
Execution technique.
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 V.B. Little "secrets" of gymnastics. M .: FiS, 1967.
3.Smolevsky V.M. Gymnastics and teaching methods. M .: FiS, 1987.
4. Semenov L.P. Councils to trainers. M .: FiS, 1980.
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.
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Warm-up exercises before starting the main part of the workout. A set of exercises to tone the muscles of the arms and chest, abs, legs and buttocks. Load levels during exercise: first, second. Basic exercises to strengthen your back muscles.
balance beam exercises ::
Log- a gymnastic apparatus specially designed to improve the function of balance, because the support area is limited.
When walking on a log, it is necessary that the c.t.t. was constantly above the support.
Balance training allows you to gain new balance skills.
Applied exercises:
- movement in various directions and poses with stepping over obstacles, carrying a load, balancing a gymnastic stick and throwing balls;
- movement in the support on the knees or in the support legs apart on the hands;
- climbing in mixed hanging, climbing over a log;
- group exercises in mixed hangs and stops.
Formation of a rational posture
The formation of a rational posture occurs with the direct participation of the teacher in the installation and fixation of the posture using various techniques helping to feel the right body position.
These include:
- comparison of muscle and tactile sensations in correct and incorrect postures;
- external change in rational posture with active resistance of the student;
- concentration of motor sensations with closed eyes and other techniques.
In parallel with mastering the pose, the ability to maintain balance in it is developed with the help of control movements for a long time.
Improving the skill of rational posture occurs when the difficulty of maintaining it increases due to:
- additional movements by body links;
- changes in the way of execution;
- maintaining balance during exercise.
Serious attention should be paid to the position of the head when teaching movement, since lowering it to the chest leads to poor posture and imbalance.
Exercising on a balance beam is organically associated with the possibility of imbalance and the risk of falling. This circumstance leads to excessive caution and constraint in the actions of the students. Therefore, the psychological difficulty of the exercises should increase gradually, and the teaching of new exercises should be distinguished by a special sequence. New elements should be studied on the floor on the lines, forming in these conditions a rational posture and practicing the accuracy of movements. Next, you need to go to gymnastic benches and then onto the log. To get used to the height, it is advisable to use group exercises of a general developmental type on a log: squats, bends, kicks, body turns, etc.
The insurance on the log should exclude the possibility of falls and bruises. Support in acrobatic elements It is usually performed in the lumbar region or behind the hips, and during movement - by the hands.
Moving on a log
Movement includes various types of walking, running, jumping, dance movements.
Walking includes a normal step, from toe and on toes, with a high rise of bent and straight legs forward, can be performed with the back and sideways forward.
Run, with some exceptions, consists of variants of movements similar in shape to walking. The criterion that determines the content of the exercises in running is their relative safety.
Dance moves. These include side steps and variable steps (forward, backward, sideways).
Jumping can be performed on the spot and with advancement in different directions on one and two legs, push with one and two legs with landing on one and both legs.
The program for schools includes the simplest types of jumps:
- jumping on one leg from a step, the other back or forward;
- on the spot with a change in the position of the legs;
- jumping from one leg to another on the spot and moving forward;
- jumping with a step;
- jumping in place, bending your legs.
Jump with a jerk with a change in the position of the legs.
Performed from a toe stand. Slightly squatting, jump up, straightening your legs and pulling your socks. In a jump, change the position of the legs by the time of landing.
Jump with two legs with a jerk.
The technique of jumping and landing is similar to the previous jump, but in flight, spread your legs wide, one forward. The same jump can be done by changing the position of the legs at the time of landing.
Jump from both legs to one.
It is performed like the previous ones, but with a landing on one leg (from a toe to the entire foot), as well as moving forward.
Step jump (from one leg to the other).
Make a step with the left and swing the right forward - jump on it, squatting slightly, left back. The same jump is performed in balance. To do this, landing on a leg bent more than usual, bend forward bending over and, unbending it, take the other as far back as possible.
Leap with a change in the position of the legs in front.
After stepping with the left, swinging the right forward, jump higher, changing the position of straight legs in the air. Land on the right, left forward. The same jump can be done with a change of bent legs.
Jump from right to left.
Jump from right to left and, putting the accentuated right from behind, push (bounce) with two leaps from both legs to the left.
Without a set of special shells. All of them are difficult for athletes to one degree or another. The most original and unusual place for performing exercises of unimaginable complexity is the gymnastic beam. It requires from the athlete not only dexterity and strength to perform elements, but also an excellent sense of balance.
Gymnastics
Back in the fifth century in Ancient Greece the term "gymnastics" was known. It implied a specific set of exercises for health, martial arts and education. The Greeks used gymnastics to train the military and for physical development... Exercise was believed to foster courage and a sense of nobility. They develop strength, dexterity, speed, beauty, grace.
Gladiators used it in their training to improve speed of reaction and increase endurance. During the Renaissance, gymnastics was mandatory for the all-round development of youth.
In 1881, the European Gymnastics Association was established, in 1987 it became The International Federation gymnastics. In 1896, gymnastics was included in the program in Athens Olympic Games... True, only for men. Women's gymnastics appeared at the Olympics in 1928, and in 1936 the gymnastic beam was included in the program. The individual competition on the apparatus was played for the first time by the athletes in 1952.
History
Previously, horizontally fixed boards were used to develop a sense of balance in athletes. They were supported at a certain height by several supports. They practiced stops, turns, walking, swoops and dismounts.
This simulator was used not only by gymnasts, but also by athletes. For the first time a tree trunk was invented as a simulator by a German sports teacher Johann Christoph Friedrich Gutsmuts. Only over time did the improved apparatus become officially recognized in gymnastics. The gymnastic balance beam helps to develop the vestibular apparatus, develops a sense of balance and balance.
Design
From the name of the projectile it is clear what in question... Actually, this is a horizontal beam, very strong, mounted on two racks. The standard length for competitions is 5 meters, the width of the gymnastic beam is 10 cm, its height is up to 16 cm, the height of the apparatus itself can be adjusted up to 120 cm from the floor level.
Made from coniferous trees. It can be solid timber or glued from plywood sheets. Above must be covered with anti-slip impregnation. It can be hard or soft. The corners and edges are rounded along the entire length of the log. The projectile is equipped with two adjustable racks made of metal.
Manufacturers sports equipment guarantee the quality of their products, the reliability of the mountings and the maximum possible safe operation of the projectile.
Balance Beam Exercises
Performance on this apparatus takes only 60-90 seconds and consists of three stages: swoop (ascent to the apparatus), performance, dismount. The gymnastic balance beam allows athletes to perform a wide variety of elements, they have their own classification:
- Leap. This is the start of the performance when the gymnast jumps onto the apparatus, usually using a bridge. A jump can be simple or complicated elements of gymnastics (circle, swing, horizontal support) or acrobatics (somersault, overturn).
- Bounce. They can be performed from a different position - bent over, in a tuck. A more complicated version - with a leg split in a horizontal split.
- Turn. The athlete can perform them on the leg, back, or abdomen. The position of the body is also different: with bent leg or with a vertical twine.
- Static element. Its execution, according to the rules, requires fixing at least two seconds. These include twines, racks, bridges.
- Acrobatic element. The most difficult and spectacular part of the performance. This group includes somersaults, coups from the most different provisions, somersaults, stops.
- Dismount. The ending of the performance is usually a somersault (single or multiple) in different options, simple and complicated with twists and turns.
The gymnastic beam is an exclusively female apparatus. In men's artistic gymnastics, they compete on rings, uneven bars, floor exercises and a horse.
Types of logs
There are several varieties of this sports equipment:
- The beam is gymnastic outdoor. Various models are available. There are small ones - only 1.5 meters long, 10-22 cm wide, for kindergartens. For sports sections they use models with a length of 3 to 5 meters, a width of 10 cm, a height of no more than 40 cm above the floor. They are produced in two versions: with a soft or hard cover.
- The beam is gymnastic universal. This projectile allows you to change the height above the floor, up to a maximum of 120 cm. It is also performed with a hard or soft surface.
- "Soft" logs. They represent a tape 5 meters long, 10 cm wide, used in training.
- The logs can be made of aluminum, covered with elastic padding using hygroscopic material.
In addition, the industry produces special surface enlargers (a nozzle of a rigid structure), more precisely, the width of the projectile, covered with artificial leather. Attached to the surface with adhesive tape. In addition, there are also soft attachments made of special fabric. Improved props allow height adjustment (standard gradation 5-10 cm) without having to reposition the mats. The weight of the log is compensated by means of a special spring filled with nitrogen. To move the projectile, special carts are designed.