10 exercises with a gymnastic bench. Oru complex on the gymnastic bench. Martial arts on the gymnastic bench

27.06.2020

Exercises on the gymnastic bench.

Strength exercises for the muscles of the arms and shoulder girdle.

1. I.p. - emphasis on your knees, hands on the bench. Straightening the legs and torso in the lying position and slow return of the vi.p.

2. I.p. - emphasis lying, feet on the bench. Flexion and extension of the arms.

3. The same, the leg is raised back - up.

4. I.p. - standing on a bench in a semi-squat position. Falling into an emphasis lying on straight arms. Crossing hands, return to I.P.

5. Flexion and extension of the arms in support from behind (on the bench).

6. The same, but the emphasis is on the floor with the hands, and the legs on the bench.

7. Movement on all fours along the rail of the bench. Can be used as a balance exercise.

8. Walking on the hands on the rail with the support of the legs by a partner.

Exercises for leg muscles.

1. I.p. - wide stance legs apart, one leg in front (on the bench). Bending your legs, touch the knee behind the standing leg of the floor.

2. I.p. - standing on one leg (at a distance of a step from the bench), the other on the bench. Slow squat.

3. The same in pairs, holding hands.

4. Jumping on the bench and from the bench on both legs: forward, backward, with a turn of 90 180 degrees. The same on one leg.

5. The same, standing sideways to the bench, and jumping over the bench.

Exercises for the strength of the abdominal muscles.

1. I.p. - standing on one leg, the other on the bench. Tilts of the body back with different positions of the hands.

2. The same bending the leg, standing on the bench.

3. I.p. - standing on one leg with his back to the bench, the other, laid back, resting his toe on the bench. Springy torso back.

4. I.p. - sitting on a bench, legs extended. Group, clasping the shins with your hands (with a delay in the grouping position and without a delay); then slowly return to i.p.

5. I.p. - the same, holding hands on the edge of the bench. Without taking your feet off the floor, tilt your torso back.

6. I.p. - too. Lie down on the bench, taking a horizontal position, and return to the I.P.

7. The same, but in a horizontal position, raise your legs vertically up.

8. I.p. - sit at an angle. Movement with straight legs forward, backward and sideways crosswise.

9. I.p. - lying on a bench, holding hands on the edge. Sit in an angle, raising legs high (with and without delay in this position).

10. I.p. - lying on a bench, holding the edges outstretched with your arms up. Bending over, reach the bench behind your head with your feet.

11. Exercises with a partner. I.p. - blue on the bench, hands forward. Tilt the body back with the support of the legs by the partner and return to the I.P.

12. The same, but the partner keeps his legs raised high.

13. I.p. - sitting astride a bench. Tilts of the body forward and backward. The same is hooked with socks from the sides of the bench when leaning back.

For exercises, you must use stable benches. In the hall, they can be placed in various options. For example, along the hall in two rows of 2-3 benches in a row, parallel to one another across the hall, in a cross, a star, a rectangle. Sometimes when performing exercises, a fixed position of the legs is required. In this case, the benches are placed parallel to one another at the required distance so that students can hook on the opposite bench with their feet in a sitting position, and with their heels in a lying position on their hips.

By changing the location of the benches, classes become livelier, students become accustomed to organization, they develop a sense of responsibility for joint actions.

The benches are placed quickly, according to the specific instructions of the teacher, for example, at the command “Four from the right and four from the left flanks, bring and put benches (places are indicated), run - MARCH!”. Each bench is taken by the ends and brought by two students. The benches are cleared by other students. 4-8 people can perform exercises on each bench. When performing exercises that cause the bench to move from its place, students are placed in a checkerboard pattern on both sides of the bench.

Complex for 1st grade students

1. I. p. - stand legs apart, bench between legs. 1-2 - arcs outward arms up - inhale; 3-4 - and. p. - exhale.

2. I. p. - about. c, hands on the belt, bench in front. 1-2 - squat, hands on the edge of the bench - exhale; 3-4 - get up, and. p. - inhale.

3. I. p. - about. c, hands behind head, bench in front. 1 - tilt, palms on the bench; 2-3 - bending arms, springy slopes; 4 - and. P.

4. I. p. - sitting lengthwise, holding hands on the far edge of the bench. 1-2 - bending your legs, try to touch the front edge of the bench with your heels; 3-4 - and. P.

5. I. p. - gray across, legs apart, hands on the belt. 1 - turning the body to the right; 2 - and. P.; 3-4 - the same, turn left.

6. I. p. - left leg on the bench, hands on the belt. 1-7 -
jumping on the right; 8 - jump to change the position of the legs; 9-
16 - the same on the left leg.

Complex for students of grade II

1. I. p. - the right leg on the bench in the lunge position. 1-2 - arcs forward hands behind the head, bend, elbows back - inhale; 3-4 - and. p. - exhale.

2. I. p. - about. c, bench in front, hands on the belt. 1 - put the right bent leg on the bench; 2 - unbending the right one, stand on the bench with a push of the left; 3 - step right back to bend the left on the bench; 4 - put the left in and. P.; 5-8 - the same, starting with the left leg.

3. I. p. - standing on the bench lengthwise, hands on the belt. 1-3 - lowering hands down, springy slopes; 4 - and. P.

4. I. p. - sitting lengthwise with a grip on the far edge of the bench. 1-2 - raise straight legs to a sitting angle position; 3-4 - slowly lower into and. P.

5. I. p. - gray legs apart across, arms to the sides. 1 - turn the body to the right, hands behind the head; 2 - and. P.; 3-4 - the same, turn left.

6. I. p. - leg stand apart at the end of the bench. Jumping on two legs along the bench, after finishing the jumps, move in steps to and. P.

Complex for 3rd grade students

1. I. p. - gray legs apart across. 1-2 - arches outward arms up, bend - inhale; 3-4 - and. p. - exhale.

2. I. p. - about. c, bench in front. 1 - squat on toes, hands on the bench; 2 - unbending legs, emphasis standing bent over; 3 - squat on toes, hands on the bench; 4 - and. P.

3. I. p. - sitting lengthwise, hands behind the head. 1-3 - springy slopes to straight legs, arms forward; 4 - and. P.

4. I. p. - emphasis crouching, hands on the bench lengthwise. 1 - a push of legs an emphasis lying; 2 - with a push of the legs, the emphasis is crouching.

5. I. p. - emphasis sitting on the bench longitudinally. 1-2 - emphasis lying behind; 3-4 - and. P.

6. I. p. - gray legs apart across, hands on the belt. 1 - turning the body to the right, arms to the shoulders; 2 - and. P.; 3-4 - the same with turning the body to the left.

7. I. p. - right on the bench, hands on the belt. 1-7 - jumping on the left, leaning right on the bench; 8 - jump to change the position of the legs; 9-16 - the same on the right.

1. I. p. - standing facing the bench at a distance of a step, hands to shoulders. 1-2 - put the left straight leg on the bench on the toe, hands up - inhale; 3-4 - and. P.; 5-8 - the same with the right leg.

2. I. p. - standing with your left side to the bench, hands on your belt. 1 - put the left bent leg on the bench, closer to the far edge; 2 - push the right to stand on the bench, hands up; 3 - step left to the side, stand on it, right, bent, on the bench; 4 - put the right one, hands on the belt; 5-8 - the same on the other side.

3. I. p. - gray legs apart across, arms up. 1 - tilt to the left leg; 2 - and. P.; 3-4 - the same to the right leg.

4. I. p. - sit your legs apart across, hook your socks on the edges, hands on your belt. 1-2 - tilt back (on a neighbor sitting behind); 3-4 - sit in and. P.

5. I. p. - sitting on the floor, with your back to the bench, bent arms on the front edge of the bench. 1-2 - unbending arms, emphasis lying behind; 3-4 - and. P.

6. I. p. - sitting on a bench longitudinally with a grip on the far edge. For each count, oncoming movements with straight legs forward, backward (“scissors”).

7. I. p. - emphasis crouching, hands on the bench, feet on the floor. 1 - emphasis lying; 2 - and. P.

8. I. p. - sitting lengthwise, legs apart, hands behind the head. 1-2 - tilt forward with a turn to the left, touch the left leg with the right elbow; 3-4 - and. P.; 5-8 - the same with a right turn.

9. I. p. - stand on the bench at the back of the head to each other. 1 - jump into a leg stand apart on the floor, arms to the sides; 2 - jump in and. P.

Complex for high school students (boys)

1. I. p. - standing facing the bench, left, bent, on the bench, hands forward. 1 - stand left on the bench, swing right back, arms up; 2 - put the right, arches forward hands back; 3 - with a swing of the left back bend, arches forward arms up; 4 - step left back, and. p., right, bent, on the bench; 5-8 - repeat with the right leg.

2. I. p. - bench on the left, left bent on the bench. 1 - with a swing of the right to the side, stand on the bench, hands up, clap in the palm of your hand; 2 - placing the right one, squat on the bench, arms to the sides; 3 - stand up, swing left to the side, arms up, clap in the palm of your hand; 4 - step to the left, and. p., right bent on a bench; 5-8 - the same on the other side.

3. I. p. - stand legs apart across, bench between legs. 1 - lean forward, grab the edges of the bench with your hands; 2 -- pushing off with their feet, crouching on the bench; 3 - dismount in point-blank standing bent over, legs apart; 4 - and. P.

4. I. p. - emphasis sitting behind facing the bench, legs on the bench. 1 - emphasis lying behind; 2 - turn to the left at point-blank range lying sideways; 3 - emphasis lying behind; 4 - and. P.; 5-8 - the same with a right turn.

5. I. p. - sitting lengthwise with a grip on the far edge. 1 - gray corner; 2 - bend your legs to your chest; 3 - sitting corner; 4 - and. P.

6. I. p. - emphasis standing bent over, hands on the bench, feet on the floor. 1 - emphasis lying; 2 - bend your arms; 3 - unbend; 4 - and. P.

7. I. p. - lying with your back on the floor, head to the bench, with straight arms, grab the bench from the far edge from below. 1-2 - lift the bench forward and lower it on the stomach; 3-4 - lower in and. P.

8. I. p. - bench on the right, stand legs apart, tilt to the right, holding the far edge of the bench with the left hand, the right hand for the near edge of the bench. 1-2 - lift the bench up; 3-4 - put on the left; 5-8 - the same on the other side.

9. I. p. - standing facing the bench, hands on the belt. 1 - jump over the bench; 2-4 - three jumps in place with a turn to the left in a circle; 5-8 - the same with a right turn around.

Complexes of exercises on the gymnastic wall

Complex for middle school students

1. I. p. - standing with your back to the wall, hands gripping the rail behind your head. 1-2 - unbending arms, bend; 3-4 - and. P.

2. I. p. - standing on the third rail, grip with hands at chest level. 1-2 - unbending the arms and bending the left leg, touch the floor with the right foot; 3-4 - pushing off with the right foot and bending the arms, and. P.

3. I. p. - standing half a step from the wall, grip with bent arms at shoulder height. 1-2 - unbend arms, back straight; 3-4 - and. P.; 5-6 - hanging crouching; 7-8 - and. P.

4. I. p. - standing facing the wall. 1-2 - leaning forward, take a hanging while standing bent from behind; 3-4 - two pushes, bending the legs, hanging bent over; 5-6 - lower yourself into the hang while standing bent behind; 7-8 - and. P.

5. I. p. - lying on your back with your feet against the wall, legs slightly bent, socks under the first rail, hands on the belt. 1-2 - tilt forward to a right angle; 3-4 - and. P.

6. I.p. - Hang standing with your back to the wall. 1 - hanging with bent legs; 2 - hanging angle; 3 - hanging with bent legs; 4 - and. P.

7. I. p. - hanging sitting with his back to the wall, legs slightly bent at the knees. 1-2 - unbending your legs and leaning your hands against the wall, hanging standing bent over; 3-4 - and. P.

8. I. p. - about. c, facing the wall at a distance of one step. 1-2 - falling forward, emphasis standing on bent arms; 3-4 - repelling, and. P.

9. I. p. - standing legs apart on the first rail, grip with bent arms at shoulder height. 1-2 - unbending the arms, swinging the left arm to the side with turning the torso to the left; 3-4 - and. P.; 5-8 - the same on the other side.

10. I. p. - standing emphasis, hands at shoulder level. Running in place, you
juice lifting knees.

A set of exercises for high school boys

1. I. p. - squat, facing the wall, hands forward and up on the rail. 1 -2 - bending your arms, stand up, left back, bend over, 3-4 - and. P.; 5-8 - the same, right back.

2. I. p. - standing facing the wall, grip at waist level. 1-2 - squat on the left, right to the side; 3-4 - and. P.; 5-8 - the same, squat on the right.

3. I. p. - hanging standing bent over from behind. 1-2 - hanging bent over with straight legs; 3-4 - and. P.

4. I. p. - leg stand apart on the first rail, wide grip from above with bent arms at shoulder height. 1-2 - unbend your arms, lean forward; 3 - straighten up sharply, bend your arms and intercept them one rail lower; 4-5 - repeat 1-2; 6 - repeat 3; 7-8 - repeat 4-5; 9-16 - reverse movements to return to and. P.

5. I. p. - lying on your back, head to the wall, grip on the first rail. 1-2 - stand on the shoulder blades; 3-4 - and. P.

6. I. p. - hanging with your back on the gymnastic wall. 1 - hanging angle; 2-3 - Keep; 4 - and. P.

7. I. p. - standing at a distance of a step from the wall facing her. 1-2 - emphasis crouching on the left, right back on the toe; 3-4 - with a swing of the right and a push of the left handstand with the support of the heels against the wall; 5-6 - Keep; 7-8 - pushing off the wall with your feet, and. P.

8. I. p. - emphasis lying on bent arms, feet between the 2nd-3rd slats. 1-2 - unbend your arms; 3-4 - and. P.

9. I. p. - standing sideways to the wall, grip with both hands at head level. 1-2 - unbending your arms, bend to the side; 3-4 - and. P.; 5-8 - the same on the other side.

10. I. p. - emphasis standing, grip at shoulder level. 1 - jump on
the third rail in the vis crouching; 2 - dismount in and. P.

Questionsand tasks

1. Give an anatomical classification of general developmental exercises.

2. List the main tasks solved with the help of outdoor switchgear.

3. Methods of development (education) of strength, mainly used in work with children of school age.

4. List the types of manifestations and methods for developing flexibility.

5. List the main and intermediate positions of the hands.

6. List the positions with bent arms.

7. List the positions of the legs and their movements.

8. I.p. in racks.

9. I.p. in a squat.

10. I.p. in outbursts.

11. List the types of slopes.

12. I.p. in sitting and lying positions.

13. I.p. in mixed emphasis.

14. List all kinds of balances.

15. List the varieties of twine and bridges.

16. How are ORUs recorded?

17. List the forms of recording ORU.

18. List the ways of teaching outdoor switchgear.

19. List the ways of performing outdoor switchgear.

Literature

BrykinA. T. gymnastic terminology. - M.: Physical culture and sport, 1968. - 70 p.

Borkovsky A.S. Complexes of gymnastic exercises for elementary school. - 2nd ed., revised. - Minsk: Nar. Asveta, 1978. - 62 p.

Buts L. M. For you girls. - 2nd ed., revised, additional. - M.: Physical culture and sport, 1988. - 176 p.

Gurevich I. A. Circuit training for the development of physical qualities. - 3rd ed., trans. and additional - Minsk: Higher School, 1985. - 255 p.

Zhuzhikov V. G. 650 gymnastic exercises. - M.: Physical culture and sport, 1970. - 88 p.

Zatsiorsky V. M. Physical qualities of an athlete: Fundamentals of theory and methods of education. - 2nd ed. - M.: Physical culture and sport, 1970. - 200 p.

Zuev E. I. The magical power of stretching. - M.: Soviet sport, 1991. - 64 p.

Lissitzka T. C. Choreography in gymnastics. - M.: Physical culture and sport, 1984. - 176 p.

Yu. V. Menkhin Physical training in gymnastics: - M.: Fizkultura i sport, 1989. - 224 p.

Petrov P.K. General developmental exercises in gymnastics lessons at school: Proc. allowance. - Izhevsk: From UdGU, 1995. - 164 p.

Training system for young gymnasts: Method, manual. for students GTSOLIFKa: Materials on programmed learning / Comp. A. M. Shlemin, P.K. Petrov. - M.: GTSOLIFK, 1977. - 97 p.

Training system for young gymnasts: Method, manual. / Comp. A. M. Shlemin, P. K. Petrov. - M.: GTSOLIFK, 1977. - 39 p.

Chapter 6

In the methodology of conducting basic gymnastics lessons at school, traditional means (from general developmental exercises without objects, with objects to exercises in the hangs and emphasis on apparatus and equipment), of course, remain basic. However, a number of reasons determine the emergence of new and non-traditional types of motor activity in the mass physical culture movement. These types include rhythmic (aerobics) and athletic (bodybuilding) gymnastics, their combination (shaping), stretching, wushu, hatha yoga, breathing exercises and gymnastics for the eyes, as well as gymnastics aimed at strengthening muscle groups that play a big role in performing the functions of motherhood in girls, and gymnastics related to the sexual health of men. Undoubtedly, the use of exercises of non-traditional types of gymnastics at physical education lessons at school will give the lesson a new emotional coloring, help to revitalize it, increase students' interest in gymnastics, give certain knowledge and skills in using these tools in independent exercises, disease prevention and improving health after graduation. However, it should be emphasized that the characteristic exercises of non-traditional types of gymnastics should not replace the program lessons, but only supplement them, provide an opportunity to update and expand their content, use as homework.

6.1. ATHLETIC GYMNASTICS (BODYBUILDING)

In addition to the well-known name "bodybuilding", sports athleticism is increasingly called the term familiar in the West, "bodybuilding" (English bodybuilding). Athletic gymnastics is a system of exercises with various weights (body weight, dumbbells, barbell, overcoming the resistance of shock absorbers, various simulators), aimed at improving health, developing strength and shaping a beautiful physique. The abundance of exercises and the ability to dose the load makes this an important means of recovery available to people of all ages. At present, two directions can be distinguished in the development of athletic gymnastics - mass-improving and sports. Despite the fact that athletic gymnastics has always attracted young people, until a certain time it could not receive official recognition in our country, especially with regard to its sports direction. Today it is experiencing a new birth. First of all, this is due to the recognition by 1987 of athleticism as a sport and the creation of an independent federation of athletic gymnastics. Competitions are held in two types: power triathlon and athletic posing (compulsory and free programs). But for athletic gymnastics at school, the most suitable is the mass-health direction.

Athletic gymnastics exercises can be included in the main part of a gymnastics lesson with middle-aged and older schoolchildren of any level of preparedness. "So, where to start? As experts point out, it is necessary to start with an introductory complex, which is suitable for schoolchildren from ten to sixteen years old. The exercises of this complex are primarily aimed at strengthening the main muscle groups, without which it is impossible to achieve any further or success.The complex includes only four exercises.

1. Hanging pull-ups on the bar.

Execution technique. Pull-ups are performed with an overhand grip slightly wider than the shoulders. Keep your legs crossed. In this position, they will not "earn extra money", that is, help. Elbows close to the body. The pull-up is considered completed if the chin has reached the upper level of the crossbar. Drop into and n. you need to slowly, and not jerkily, since the yielding work of the muscles is no less useful than the overcoming one.

The main focus of the exercise: develops the flexors ("biceps") and partially pectoral, depending on the width of the grip, the upper or lower bundles of the latissimus dorsi. If the grip is wide, then the upper beams will work more, if narrow, then the lower beams.

Dosage: 15-20 times in total over several sets. In this case, in the first approach, it is necessary to perform the largest number of pull-ups, followed by a short rest and pull-up again. In between sets, you need to perform relaxation and flexibility exercises.

2. Flexion and extension of the arms in the lying position.

Execution technique. Hands shoulder-width apart or slightly wider, hands pointing fingers forward. The shoulders are located above the hands. The body is straight, the chin is raised, if you lower it, the back will bend. When doing the exercise, make sure that the chest drops to the hands, and the arms go along the body, lightly touching it. With a wide spread of the elbows, the entire load is transferred to the hands, which makes it difficult to perform exercises. No less gross mistake is the lowering of the shoulders to the hands. Shoulders when bending the arms should be in front of the hands.

The main focus of the exercise: trains the pectoral muscles, the extensors of the arms ("triceps") and the anterior bundles of the deltoid muscles.

Dosage: 40-50 times in total with minimal rest between sets.

3. Jump squat.

Execution technique. I. p. - legs apart or slightly wider than shoulders, socks turned, hands clasped behind the head. Without bending over, without lowering your head and without taking your heels off the floor, sit down and stand up. If it is uncomfortable to squat in this position, which depends entirely on flexibility, the legs should be placed in a wider stance and the toes apart. This position of the body is also advisable because in the future this exercise will develop into squats with weights on the shoulders. After the most convenient position is found, jumping is performed. After the jump, it is necessary to descend from the toe to the entire foot, gently, like a cat. When performing a series of squats with jumping, concentrate on the desire to jump as high as possible, trying to "hang" in the air.

The main focus of the exercise: when it is performed, the extensors of the legs and torso work mainly. Compared to a regular squat, it gives an additional load of an explosive nature.

8 Teaching methodology *-%ps

gymnastics at school S/T\

Dosage: perform in three sets: the first - 20, the second - 15 and the third - 10 times. Rest between sets is minimal.

4. From a supine position, flexion of the torso.

Execution technique. I. p. - lying on the floor, hands up. When bending, straight arms and legs go towards each other, touch the toes with the palms. The body also comes off the floor. The student folds in half.

The main focus of the exercise: simultaneously trains the upper and lower bundles of the rectus abdominis muscles.

Dosage: 30 times in total over multiple sets with minimal rest between sets.

When performing the complex, well physically developed boys and older youths can increase the load. Guys who can’t pull up even once do a partial pull-up. Ultimately, it is the regular, targeted muscle tension that matters, not the number of pull-ups to date. The most valuable moments of training are those when students make a movement through “I can’t”. It is advisable to perform the proposed introductory complex at least three times a week (2 times in physical education classes, once at home) for three months.

After the introductory complex is mastered, you can move on to a more complex version of the complex, including the following exercises:

1. Flexion and extension of the arms in emphasis on the uneven bars.

Execution technique. Legs, as with pull-ups, keep crossed. Go down until the arms are fully bent, do not lean forward, keep the body upright.

The main focus of the exercise: develops the triceps, the anterior bundles of the deltoid muscles and especially the pectoral muscles, giving them a beautiful outline. When the body goes back when bending the arms, the pectoral muscles “work” more. If it is necessary to strengthen the muscles of the arms, then the body should be held vertically.

Dosage: for middle school students, perform a total of 20 times, for older students - 30 times. As in other cases, in the first approach, perform the maximum number of repetitions.

2. Rope climbing without the help of legs.

Execution technique. When climbing, the rope is between the legs, the interception is performed alternately, trying to overcome the greatest distance for each interception.

The main focus of the exercise: strengthens the muscles of the hand and forearm, biceps, pectoral muscles.

Dosage: First, perform at a free pace once or twice with a short rest. With confident climbing, you can climb at speed 2-3 times with short breaks.

3. Hanging leg raises on the bar or gymnastic
wall to its maximum height.

Execution technique. At first, leg raises can be performed with half-bent legs, but as you train, try to do the exercise with straight legs. The pace of execution is the maximum. If, while performing the exercise, the student begins to sway, then it is necessary to lower the legs more slowly. On the crossbar, the exercise is easier to perform.

The main focus of the exercise: develops the lower bundles of the rectus abdominis muscles.

Dosage: 3 sets of 10 reps for middle school students and 15 reps for high school students. Those students who cannot complete the exercise should bend their legs more, but it is important to try to raise them all the way.

4. Lifting the body from a supine position.
Execution technique. I. p. - lying on your back, hands behind your head,

fasten the legs to the lower rail of the gymnastic wall or a partner can hold them. Raise and lower the body at the maximum pace. Simplified version: hold your hands in front of your chest or stretch forward. Complicated option: hands up, you can use a small weight.

The main focus of the exercise: develops the upper bundles of the rectus abdominis muscles.

Dosage: Three sets of 15 reps for middle school students and 25 reps for high school students.

5. Weighted walking.

Execution technique. Can be paired with a partner behind your back or on your shoulders.

The main focus of the exercise: trains the strength endurance of the muscles of the legs.

Dosage: overcoming a distance of 15-20 m in 2-3 sets. After mastering these exercises, you can use the combined version, consisting of separate exercises of the first and second complexes. Such a complex may include the following exercises:

1. Pull-ups on the crossbar - 20 times.

2. Flexion and extension of the arms in emphasis on the uneven bars - 20 times.

3. Squat with jumping - 25-20-15 times.

4. Lifting the legs in the hang until touching the crossbar - 3 x 10 times.

5. Lifting the body from a supine position - 3 x 10 times. These exercises are most effectively performed in the way

circuit training. Exercises end with jumping rope, which strengthens the cardiovascular system.

After mastering these exercises, high school students can be given a complex to develop strength and increase muscle mass.

1. Pull-ups on the crossbar.

The exercise is performed in four sets of 6 repetitions. The first approach is with a wide grip until the back of the head touches the bar. The second approach is a medium overhand grip. The third approach is an overhand grip, brushes together. The fourth approach is the middle grip from below.

The main focus of the exercise: careful study of all bundles of the latissimus dorsi. In addition, a significant load falls on the flexors of the arms and pectoral muscles.

2. Flexion and extension of the arms in emphasis on the uneven bars.
Technique and dosage. Exercise in progress

in four sets of 6 reps. If the specified number of repetitions is performed without much effort, then weights must be applied.

3. Exercises for the abdominal muscles.

Technique and dosage. The first exercise - raising and lowering the body, arms behind the head, legs slightly bent at the knees - is performed in three sets of 15 times from a lying position on a bench set at an angle to the gymnastic wall, the feet are fixed to the rail. The second exercise - lifting the legs to a vertical position - is performed from a lying position on an inclined bench with a grip on the rail. When lowering the legs, do not bring them to the bench. The dosage is the same as for the first exercise. In both exercises, the amount of load is regulated by the angle of the bench. Exercise can be performed with weights.

4. Squats.

Technique and dosage. Stand facing the wall and place the fists of straight arms on the wall at about waist level. Perform a squat on toes, without tilting the body forward, without bending at the hip joints, even slightly bending at the waist. The knees approach the floor, but do not touch it. Do not transfer the weight of the body to the hands, only the hands

help maintain balance. Do three sets of 8 reps. The exercise can be made more difficult if you do not touch the wall with your fists, but take your heels with your hands. In this case, balance is also perfectly trained.

To work out individual muscles, shock absorbers, barbells, weights, dumbbells and special simulators are used. So, for example, for the development of the lateral bundles of the deltoid muscle, the following exercise can be recommended: i. p. - standing in the middle of the shock absorber, the ends are in lowered hands; 1 - shock absorber arcs outward, arms up; 2 - and. n. The exercise must be performed in 2-3 sets, in each set 12-15 repetitions to failure. For this purpose, the shock absorber must first be tensioned so that the ability to repeat the exercise in one approach does not exceed 12-15 times. Similar exercises can be selected for the development of almost all muscle groups and individual bundles.

In recent years, athletic gymnastics has been quite actively used in classes with women and girls. It is known that muscle mass is about a third of body weight. But the structural features of a woman's body are that her limbs are shorter and her spine is longer than that of a man. The weight of the shells for girls should be much less, and the increase in volume and intensity of loads should be smoother than for boys. The main goal of athletic gymnastics for girls is to improve overall physical fitness, improve health, harmonious physical development, and achieve beautiful forms. Weighted exercises allow you to put a load on individual muscle groups that are lagging behind in development, correct or even eliminate acquired and congenital body defects (O- or X-shaped curvature of the legs, sunken chest, thin or very thick hips, flat pelvis, stooped back). School age is very favorable for solving these problems. So, for example, a decrease in X- or O-shape is associated with the development of skills for accepting and maintaining the normal position of the legs (in the knee joints), which are fixed through the development of the corresponding muscles.

1. Walking on the inner arches of the feet.

2. I. p. - kneeling, legs apart, socks turned outward, hands on the belt. Sit on the floor, trying to touch the floor with your buttocks, perform 2-3 springy swings and return to and. n. Dosage: 3-5 sets of 8-12 repetitions.

3. I. p. - stand legs apart. Squats with bringing knees together with holding dumbbells 2-5 kg. Dosage: 2-5 sets of 8-12 reps.

4. I. p. - leg stand apart on toes on a bar 4-7 cm high, heels apart, dumbbells weighing 2-5 kg to the shoulders. Climb up on your toes and return to and. n. Dosage: 3-5 sets of 12-15 repetitions.

For girls with X-shaped legs, exercises should be selected so that when they are performed, the knees are pulled outward.

1. Walking on the outer sides of the feet.

2. I. p. - cross leg stance (option: socks together, heels apart), Turkish squats - spreading your knees. Dosage: 2-5 sets of 6-12 reps.

3. I. p. - stand on a bar 4-7 cm high, heels together, socks wide apart, dumbbells weighing 2-5 kg to the shoulders. Climb up on your toes and return to and. p. Dosage: 3-5 sets of 10-15 repetitions.

The shape of the calves is determined by the size of the heads of the gastrocnemius and soleus muscles, i.e., the muscles of the back of the leg. If, for example, you want to make thin shins more voluminous, then it will be enough to increase the number of repetitions in exercises related to half-toe raises, jumps. However, we highlight one feature: the calves will be thicker at the top and thinner at the bottom, if, when performing exercises on a bar of 5-7 cm, you will fall only to the horizontal position of the foot, and not to the floor. And vice versa, if you want to expand the calves from below, you need to rise from the floor to the horizontal position of the foot.

The effectiveness of exercises aimed at improving the shape of the hips is quite high. With thin hips, you can pick up exercises to increase the front and back surfaces. So, for the front surface of the thighs, you can use the following exercises:

1. I. p. - sitting on a chair or a hill, dumbbells or weights are tied to the feet, arms are bent in front of the chest. Alternate extension of the legs (in the knee joint) to a horizontal position. The pace is medium or slow, 3-5 sets of 10-12 times, the weight is 2-5 kg.

2. I. p. - standing, weights are attached to the feet, hands on the belt. Alternately lifting the hips to a horizontal position (while the lower leg remains in a vertical position). 3-5 sets of 10-12 reps, weight - 2-6 kg.

3. I. p. - stand at a distance of about 25-35 cm from the wall, press your back against it. Squat down to a horizontal position of the hips and try to hold this position for as long as possible. Repeat 3-6 times with an interval of approximately 1 minute. After each repetition, walk around, shaking the muscles of the legs. If, over time, students can maintain the squat position for 20-30 seconds, then you can complicate the exercise by taking dumbbells.

4. I. p. - leg stand apart, arms with dumbbells on the belt (to the shoulders, up, crossed behind the back, etc.). Squats on the whole foot (or on toes). 3-5 sets of 8-12 reps, dumbbell weight - 2-8 kg.

Sample exercises for improving the back of the thighs are presented below:

1. I. p. - lying on the stomach (on the floor, on an inclined bench, head up), weights are tied to the feet. Alternately bending the legs to the vertical position of the legs. 3-5 sets of 8-12 reps, weights - 2-5 kg.

2. I. p. - about. s, weights are tied to the feet. Alternate bending of the legs in the knee joint (back) to the horizontal position of the lower leg (try not to move the thigh of the bent leg). 3-5 sets of 8-10 reps, weights - 2-5 kg.

3. I. p. - standing with your back to some horizontal bar, reinforced at the height of the knee joint. Alternately, with the heel of each foot, try to “lift” the obstacle. Repeat 3-4 times with each leg for 8-10 seconds. After each repetition, shake the thigh muscles, rest for 40-60 seconds.

The lack of muscle mass on the inner part of the thigh creates the impression of curvature of the legs, disrupts the harmony of physical development. The adductors of the thigh develop exercises in overcoming resistance when bringing the legs together.

1. I. p. - lying on your back, legs bent at the knees, feet pressed to the floor, socks turned outward. Raise the pelvis up, hold this position for 8-15 s, return to and. n. Free breathing, repeat 10-12 times.

2. I. p. - lying on the stomach, the burden is tied to the feet. Alternately lifting the legs back and up to the limit with turning the socks outward. 2-5 sets of 10-15 reps. Weight weight - 1-3 kg. You can perform this exercise while lying on a bench with your legs lowered below its level.

3. I. p. - kneeling, legs apart, socks out. Bending back, trying to touch the floor with the back of the head (do not sit on the floor). 2-4 sets of 5-8 reps.

4. I. p. - about. s, weights are tied to the feet. Alternately abducting the legs back and up with turning the socks outward. 3-5 sets of 8-10 reps with each leg. Weight weights - 2-5 kg. Alternate slow ("power") and fast ("flying") performance.

One of the indicators of the health and beautiful figure of a girl is the state of the waist, which depends on the development of the rectus and oblique abdominal muscles. Exercises that strengthen these muscles include the following:

1. I. p. - lying on your back, hands behind your head, legs are fixed. Raise your head and shoulders. Hold for 3-5 s and lower.

2. I. p. - hanging on the crossbar or gymnastic wall. Pulling the knees to the stomach (2-3 sets of 10-12 once). Options: raising straight legs above the level of the pelvis; until the toes touch the crossbar; with simultaneous abduction of them to the left and right alternately.

3. I. p. - lying on your back, arms to the sides, palms down, legs raised at an angle of 90 °. Put your feet on the floor on the right, lift and put on the left. 2-3 sets of 10-12 once.

4. I. n. - lying sideways on the floor, hands are fixed. Straight leg raises to the sides. 2-3 sets of 10-12 once. Can be done with weights on the legs.

A beautiful bust is an important advantage of a female figure. Breast shape is determined by a number of factors. So, the small size of the mammary gland is aggravated by a flat or sunken chest, a stooped back. Some people don't like large breasts because of the fat deposits. Older women are upset by flabby breasts. In all cases, some success can be achieved. Of great importance in improving the shape of the bust are exercises through which you can strengthen and develop the pectoral muscles.

To increase the bust, it is necessary to increase the volume of the pectoral muscles with the help of special exercises (exercises are performed at a slow and medium pace, in 5-6 sets with a maximum number of repetitions of each exercise 8-10 times and a rest between sets of 1.5-2 minutes). The same exercises performed in a different mode (at a fast pace in 3-4 sets with the maximum number of repetitions of each exercise 12-20 times and rest between sets 40-60 c), allow you to get rid of excess fat deposits, which

rye, accumulating between the muscles and mammary glands, also deform the chest.

In addition, to improve the shape of the breast, it is necessary to monitor the posture, constantly keep the chest elevated. Sample exercises to improve the shape of the bust:

1. I. p. - lying on the floor, putting an elastic soft roller under the shoulder blades, dumbbells forward. Hands to the sides, slightly bending them at the elbows (inhale). Returning to i. p., exhale. Those who are more physically fit can perform this, the second and third exercises, leaning with their shoulder blades on a gymnastic bench or stool.

2. I. p. - lying on the floor, dumbbells to the sides. Bring your hands forward and down over your hips (exhale). Return to i. p. - inhale.

3. I. p. - lying on the floor, placing a soft, elastic roller under the shoulder blades, dumbbells down over the hips. Raising the dumbbells up, lower them behind the head (inhale), returning to and. p. - exhale.

4. I. p. - emphasis lying on the floor. Hold the body above the floor, leaning only on the palms and socks, look forward. Flexion and extension of the arms.

- raising and lowering the hoop forward, up with a different grip of the hoop in combination with walking, moving the legs back, swinging the legs, tilting and turning the body;

- passing the hoop from hand to hand in front of you, behind your back, behind your legs in a forward bend, in a jump;

- rotation of the hoop on the belt (neck, arm, leg) for a specified time;

- jumping into the hoop with the rotation of the hoop back and forth;

- jumping through a hoop lying on the floor, rotating on the floor;

- the simplest hoop throws with two hands in front of you;

- rolling the hoop on the floor, followed by climbing into the hoop without touching it with your hands.

12. GENERAL DEVELOPMENTAL EXERCISES ON APPLIANCES

The most simple and affordable projectiles for use in outdoor switchgear are a gymnastic (Swedish) wall and a bench. Exercises performed on these apparatuses are recorded according to the rules of general developmental exercises using the terms of exercises on apparatuses.

Exercises at the gymnastic (Swedish) wall

The main advantage of exercises at the gymnastic wall is the exact fixation of the initial positions of the body and the possibility of changing the height of fixing parts of the body at the required level. There are exercises at the gymnastic wall (the student is on the floor, the wall as a support) and on the gymnastic wall (engaged in I. p. and during the exercise - on the wall). In the entry I.p. at the wall, the position relative to it (face, side, back) and the features of the grip are indicated, for example, standing facing the wall, grip at waist level. Emphasis is only a pronounced emphasis on the wall, and this is a standing emphasis, in other cases, a grip is indicated at the level of the shoulders, chest, etc., for the first, third, etc. rail. If the exercise is performed on the wall, the terms “hanging” and “emphasis” should always be used. I.p., in which the student does not touch the wall, is described according to the principle of exercises without an object, indicating the features of the exercise, for example, standing with the right side (towards the wall), right (leg) to the side on the (given) rail. Here are some typical wall exercises.

- Tilts, stops, turns of the body with support on the wall.

- Swing your legs in different directions with support, in emphasis.

- Jumping from a squat with support on the wall, jumping with a change of supporting leg, free leg on the 1st, 2nd, 3rd rail.

– Hang face, back to the wall. Raising bent and straight legs in the hang.

– Bending of the arms in the lying position, legs on the 1st rail.

Table 4

An exemplary outdoor switchgear complex at the gymnastic wall, designed for OFP (general physical training)

	Dosage	Guidelines
1 - get up on your toes 2 - emphasis standing, bending over 3 - spring forward tilt		Movements to perform clearly counted, knees not
I.p. - standing facing the wall, grip at the level 1 - jump two to the first rail		Perform soft rail landing
I.p. - standing with your back to the wall, grip from below belt level 1 - half squat 2 - tilt forward 3 - squat		Back straight

Continuation of the table. four

	I.p. - stand with the right side, right to the side on the 4-5 rail, arms to the sides 1 - tilt to the right, touch with two hands on the wall 3 - tilt to the left, arms up 5-8 - the same on the left side		Tilt accurately to the side, with maximum amplitude
	I.p. - standing facing the wall, grip at the level 1 - swing right back 3-4 - the same with the left		During the forward swing, do not tilt
	I.p. - hanging with your back against the wall 1 - hanging angle		Raise your legs parallel to the floor. Breath do not delay
	I.p. - emphasis lying with your back to the wall, legs on first rail. Bending the arms in emphasis		Bend your arms as much as possible, do not bend
	I.p. - stand with your back one step away from the wall, hands up 1-2 - tilt back		Knees straight, breathing do not delay
	I.p. - stand facing the wall, grip on chest level 1 - squat 2 - jump upright 3 - squat		Jump to perform with with support against the wall
	I.p. - hanging with your back against the wall		Relax your feet

Exercises on the gymnastic bench

This group of exercises can be divided into bench exercises, where the bench acts as weights, and bench exercises, where it is used as a support. Bench exercises are performed by a group of trainees, and are mainly aimed at developing strength, accuracy of movements, and coordination of collective actions. Exercises on the bench are more useful, they can be performed both in a group and individually. Typical exercises on the bench are ORU for balance development and jumping exercises, for example,

- walking on the bench in various directions of movement (including sideways, backwards, side steps), running on the bench;

- raising straight or bent legs from I.P. sitting on a bench;

- tilts, turns, squats from I.P. standing at the bench on the right (left) leg, the other (leg) on the bench;

- jumping onto the bench, jumping "in depth" from the bench, jumping over the bench;

- bending the arms in the lying position, legs or arms on the bench (respectively, back or facing the bench.

When recording exercises on a gymnastic bench, it is important to indicate the position of the student relative to the bench: longitudinally, across, face, side, back. Possible starting positions in exercises on the bench:

A) standing, sitting or lying on a bench (lengthwise or across),

The gymnastic bench is used to perform general developmental exercises that can be performed at the bench, on the bench, with the bench. When performing exercises at the bench and on the bench, it plays the role of a small elevation to increase the range of motion. In exercises with a bench, it is a weight and a projectile that can be raised and lowered.

When carrying out exercises using a gymnastic bench, the trainees are divided into groups of 8-12 people, and they are placed on both sides in a checkerboard pattern or through one person in different directions to prevent the bench from tipping over or its unintended movements. When performing an exercise, with a bench, those involved are usually located on one side of it.

Variants of outdoor switchgear with gymnastic benches

Movement

1. Walking legs apart, bench between legs; the same backwards.

2. Walking on the noses on the bench, arms to the sides, to the shoulders, behind the head.

3. Walking, stepping (and straightening) one on the bench; same other.

4. Walking with cross steps, a bench between the legs.

5. Walking with straight legs in an emphasis, standing legs apart, resting your hands on the bench.

6. Movement to the side in support lying longitudinally.

7. The same with turning in a circle through the emphasis lying behind.

8. Jumping to the side-forward, one foot on the bench, the other on the floor.

9. The same, through the bench with two jerks, with intermediate jumps and without them.

10. Running legs apart, bench between legs; also backwards.

11. The same, stepping on the bench with one foot.

Individual exercises

Ex. one. I.p. - standing lengthwise at a step distance from the bench, arms back.

1 stand with one foot on the bench, the other back, arms up;

3-4 - the same with the other leg;

Ex. 2. I.p. - standing legs apart across, arms to the sides, a bench between the legs.

1-2 - sit on a bench, grab from behind and sit your legs apart;

Ex. 3. And p. - gray, legs apart across, arms up.

1 - tilt to the left, touch the floor with your left hand;

3-4 - the same in the other direction.

Ex. four. I.p. - sit your legs apart across.

1-2 - swing left to the right over the partner's head;

5-8 - the same with the other foot to the other side;

Ex. 5. I.p. - emphasis lying on the bench longitudinally.

1 - turn the body to the left, left hand to the side;

3-4 - the same in the other direction;

5 - bend;

6 - bend;

7-8 - repeat the score 5-6.

Ex. 6. I.p. - standing on the bench across, hands on the belt

1-2 - jump legs apart on the floor, springing with legs;

3-4 - the same, legs together, on the bench.

Exercises on the gymnastic wall

Exercises on the gymnastic wall contribute to solving the problem of all parts of the lesson. The design features of this projectile during exercise allow you to accurately fix the initial and final positions of the body or its individual links, and, therefore, dose the load in accordance with the individual capabilities of those involved.

Exercises can be performed in simple and mixed hangs, in mixed supports individually and in pairs, in one or more shifts. When working in several shifts, as an additional type, you can add exercises on the gymnastic bench. Moreover, the exercises should be performed at the same pace and rhythm as on the wall.