Exercises on uneven bars. Workout on uneven bars. Exercise on a gymnastic goat Exercise patterns on gymnastic bars

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method of teaching gymnastic exercises on uneven bars

CHARACTERISTIC AND CLASSIFICATION OF EXERCISES

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

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

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

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

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

Rice. 1

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

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

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

Fig. 2

LIFTS

Raise forward from the rest on the forearms

Sequence of training:

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

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

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

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

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

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

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

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

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

Back lift from forearm rest

Sequence of training:

1. Swinging on the forearms;

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

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

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

5. Raise with a swoop back to emphasis.

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

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

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

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

Raise with a swoop forward from a support on the hands

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

Fig. 3

Sequence of training

1. Waving in hand support;

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

Fig. 4

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

Fig. 5

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

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

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

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

8. Raise the swoop forward at close range independently.

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

Back lift from hand rest

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

Fig. 6

Sequence of training:

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

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

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

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

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

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

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

Rice. 7

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

Sequence of training:

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

2. Poles obliquely (forward):

- lifting with a kip to point-blank.

3. Poles horizontally:

- lifting the legs apart in gray;

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

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

Hanging Kip Rise, Bending Over

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

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

Fig. 8

Sequence of training:

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

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

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

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

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

6. The same, but lifting point-blank;

7. The same, but from a hanging angle;

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

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

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

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

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

Fig. 9

Sequence of training:

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

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

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

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

5. Performing a turn around as a whole.

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

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

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

Sequence of training:

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

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

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

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

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

Flip-flops

Roll forward from gray legs apart

hanging bars somersault dismount

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

Sequence of training:

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

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

3. the same, but gray legs apart;

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

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

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

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

On inclined poles, covered with two morgues:

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

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

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

On horizontal bars:

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

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

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

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

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

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

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

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

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

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

Rice. ten

Sequence of training:

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

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

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

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

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

6. Performing somersault from swinging with and independently.

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

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

SLOWS

Recession in the hanging angle from the rest on the hands

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

Recession from support to support on hands

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

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

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

Rice. eleven

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

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

Rice. 12

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

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

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

STANDS

Shoulder stand(fig. 13)

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

Rice. 13

Shoulderstand from gray legs apart

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

Shoulderstand swing back

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

Handstand(fig. 14)

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

Rice. fourteen

Backward swing handstand

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

Sequence of training:

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

2. The same on the stands;

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

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

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

Self-belay methods:

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

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

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

Nipples

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

Angle dismounts

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

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

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

Leading exercises to the dismounts with an angle

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

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

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

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

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

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

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

Rice. 15

Swing backwards

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

Sideways jump

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

Sequence of training:

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

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

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

Swing to the side from shoulderstand

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

Sequence of training:

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

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

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

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

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

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

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

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

Rice. 16

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

Sequence of training:

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

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

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

4. The same from the place;

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

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

ADDITIONAL STUDY MATERIAL

Waving

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

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

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

Swings in the support

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

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

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

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

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

Ascents

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

2. The same, but lifting point-blank.

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

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

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

6. The same, but gray legs apart.

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

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

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

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

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

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

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

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

Somersaults

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

2. The same, but at an angle.

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

4. The same, but in a shoulder stand.

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

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

Racks

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

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

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

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

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

Dismounts

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

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

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

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

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

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

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

EXAMPLE LEARNING COMBINATIONS

Bars are low

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

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

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

Medium bars

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

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

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

CONTROL QUESTIONS ON THE METHODOLOGY OF EXERCISES ON BARS

1. Characteristics and classification of exercises on the uneven bars.

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

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

Technique and sequence of training.

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

Technique and sequence of training.

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

Technique and sequence of training.

6. Somersault forward from gray legs apart.

Technique and sequence of training.

7. Stand on the shoulders from gray legs apart.

Technique and sequence of training.

8. Dismount sideways.

Technique and sequence of training.

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

Technique and sequence of training

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

Technique and sequence of training.

Determination of the level of preparedness

All answers are correct - 5

Two answers are not correct - 4

Three answers are not correct - 3

Four answers are not correct - 2

LITERATURE

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

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

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

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

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

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

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

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Characteristics of the tasks solved in the process of physical education. Features of the physical qualities of a person. Classes on a gymnastic goat and parallel bars. Principles of preparatory exercises for the bent leap. Warm up before training "warm up".

Among the numerous shells and simulators, the purpose of which is to develop physical strength and attractive muscles, the parallel bars should be singled out separately. Two parallel pipes, dug into each school yard, allow you to work with your own weight with sufficient quality, loading, first of all, the pectoral muscles and triceps. For this reason, exercises on the uneven bars are so popular not only among workout adherents, but also among professionals involved in gyms.

Let us consider in more detail exercises on the uneven bars for beginners and already experienced athletes - their benefits, the relevance of their use and the main varieties.

Exercises on uneven bars

Benefits of exercising on uneven bars

Look at photos from trainings or competitions in a discipline in which the main (and almost the only) equipment for training are a horizontal bar and parallel bars. The overwhelming majority of athletes have a fairly good shape - "dry" and high-quality muscle mass, impressive chest, deltas, triceps, back, protruding "cubes" of the press - it is for this that the vast majority of people are engaged. By the way, due to the fact that there is a qualitative load on the pectoral muscles, exercises on the uneven bars for girls are quite a useful and effective exercise (in comparison with the classic barbell press).

A correctly planned and regularly performed set of exercises on the uneven bars can be compared in efficiency with a visit to the gym. The benefit of such training is that several muscle groups and joints receive the load at once, which has a positive effect on the effectiveness of the exercises.

The relevance of training: for whom is uneven bars suitable?

It is difficult to say that the uneven bar training program is an easy and accessible complex for every athlete. Rather, on the contrary - even to perform regular push-ups, a certain physical preparation is required, and for a novice athlete it will probably seem quite heavy. You can simplify the task by regularly doing other exercises to strengthen the muscles - for example, (if you work out at home), and dumbbells (if you work out in the gym).

Bar training is not suitable for:

• people with overweight problems;
• people with weak joints (especially shoulder joints);
• people who have recently had major surgery or injury (dislocation / sprain / fracture).

For the rest, exercises with the help of this projectile can be smoothly included in your program, supplementing it with effective exercises.

Before starting a workout: warm up and stretch

Like any other type of physical activity, sports exercise on the uneven bars is a fairly serious load on the muscles and joints involved. Due to the fact that the work will be carried out with the weight of your own body, which must be constantly held in a certain position, a huge number of muscle groups will have to work - therefore, it is imperative to knead for only pectoral and triceps, and perform a full-fledged complex that allows you to "warm up" the whole body.

Separately, mention should be made of the need to stretch and warm up the joints. It is very easy to injure the shoulder during push-ups on the uneven bars, but getting rid of the consequences of such an injury is a much more difficult task and takes more than one month of time. Therefore, in addition to exercises on the uneven bars, the training program must necessarily provide for a sufficient and high-quality warm-up, which should not be spared time.

Strength and gymnastics exercises

Conventionally existing exercises on uneven bars can be divided into two groups:

• strength - when the work of certain muscle groups performs multiple repetitions of the same movement;
• gymnastic - when a huge number of muscles and joints are involved in the work, performing certain movements.

Strength exercises

This item includes:

• push-ups on the uneven bars (all types);
• hanging legs (one of the most effective ways to work out the press on the uneven bars with high quality);
• handstand push-ups (the option is quite difficult, therefore, it is strictly not recommended to perform it on the uneven bars for inexperienced athletes).

This also includes all kinds of statics and balance (when an athlete holds his body in a certain position and holds it for the maximum possible amount of time):

• "Corner" (another option for those who want to do exercises on the uneven bars for the press);
• "horizon";
• "candle".

Gymnastic exercises

A more complex direction, which, however, in recent years has gained significant popularity among ordinary adolescents.

If you want to perform beautiful and complex exercises on the uneven bars, gymnastics is the most suitable sport in this regard, which has a considerable number of different execution options. Let's list the main ones:

• swing legs in support;
• swing legs in support with armpits;
• dismount;
• lifting with an extension;
• instep and legs apart.

This list is far from complete, and contains only those exercises that you can learn to do on your own relatively safely. However, remember that even the movements listed above require substantial physical fitness and maximum caution.

Of the more complex, the following can be noted:

• Front horizontal hanging on the uneven bars
• Rear horizontal hanging (swallow) on the uneven bars
• Horizon (which can also be a gymnastic element, but at the same time a power one)

Bars training program

If we talk about training, then, in principle, there is nothing difficult here. You need to train three days a week, but this is for a start - as you develop, you yourself will be able to determine which days are best to train, and which are better to rest. At the beginning of classes on the uneven bars, you need to practice only the base, - the classic push-ups on the uneven bars. The classic push-up is precisely the chest-style push-up.

If you train only on the uneven bars, then you can do a lot of approaches, but a lot depends on the goal. If you gain mass and become stronger, then you don't need to do more than 10 approaches to get started. For these 10 sets, do 60-70% of your max reps, and increase the load with each workout. When you get stronger, you will be able to compose the program yourself, which is right for you.

10.5. Exercises on uneven bars

On the uneven bars (height 175 cm from the surface of the mats), exercises are performed that are typical for many types of gymnastic all-around. These include static, strength, dynamic and swing exercises. They are performed in stops and hangs, across and longitudinally in relation to the projectile, on one and two poles, with alternating and simultaneous interceptions of hands, in the middle and at the ends of the poles, facing outward and inward. To successfully master the exercises on this apparatus, you need a well-developed strength of the muscles of the arms, shoulder girdle, abdomen and back, high mobility in the shoulder and hip joints, orientation in space and a sense of balance, emotional stability, determination and courage, correct posture in hanging and supports. These abilities develop before and during the mastery of complex exercises.

To perform exercises on the uneven bars, various grips are used for the projectile: in the hang - a grip from the outside, when the back surfaces of the hands together with the thumb are in a position outward from the poles; from the inside - when the back surfaces of the hands and thumbs are facing each other, inside the bars; in the support - a normal grip, a reverse grip (the back surface of one of the hands is facing inward of the bars).

From exercises on the uneven bars, the school curriculum for physical education includes the simplest static and dynamic exercises.

Static exercises include mixed and simple hangs and stops.

Mixed Hangs are carried out mainly on one pole longitudinally, as on a crossbar. It is possible to hang on two poles across with the support of the legs with a curtain from the inside and outside of the poles.

Simple vises include hanging, hanging on bent arms, hanging at an angle, hanging bending, hanging hanging, hanging from behind, horizontal hanging from front and back.

Mixed stops: gray legs apart, gray on the left (right) thigh On the same pole inside and out, lying support and lying behind support Legs on poles, standing on one or two knees, lying on

g "imnaetics 257

longitudinally on one and two legs, an emphasis lying and an emphasis lying behind on the forearms of the legs on the poles, the emphasis is standing bent over.

TO simple stops include: support, forearm support, arm support, angle support, horizontal elbow support, bent over support, forearm support, handstand, horizontal arm support.

Emphasis- the torso is raised and together with the legs forms a straight line, the chest is slightly unfolded, the head is straight. The arms, straightened to the limit, rest on the poles with the entire palmar surface, the elbows are slightly turned inward. When learning the emphasis in the development of the strength of the muscles that hold the body in the stop, exercises are used in an emphasis lying on the floor, on a gymnastic bench, a wall with legs supported on slats, a handle on uneven bars with falling and lifting the body in the shoulder joints, jumping in support, long holding high support, turns in support on one pole and back, etc. Insurance and assistance are provided while standing on the side of the shoulder and forearm.

Forearm support- the body is straightened, the angle between the shoulder and forearm is straight, the head is straight, the elbows are slightly shifted inward, the hands are wrapped around the poles outside and below.

Emphasis on the hands It is performed with a straight body without sagging in the shoulder joints, the arms are slightly bent at the elbow joints, the hands are wrapped around the poles, resting on them mainly from the outside. The shoulders in relation to the poles are approximately at an angle of 45 °. The fulfillment of this support requires a fairly well-developed strength of the pectoral and broadest muscles of the back.

V angle stop arms straight, back straight, head straight, legs parallel to the poles. Its varieties are: support with the angle of the legs apart outside, support with a high angle, horizontal support in front, bent over. They are included in combinations of qualified gymnasts and require well-developed strength of the iliopsoas muscles, abdominal muscles, the anterior and inner thighs, and high mobility in the hip joints.

Horizontal support on the elbow performed by a slightly bent body, resting on the elbow of a bent arm brought under the iliac crest, the other arm is straightened, the head is raised (Fig. 192). The exercise is mastered first on standing positions with

help, and then on low and high bars. It can be performed on one hand without resting on the other.

Horizontal emphasis on straight arms is performed due to the great tension of the muscles of the arms, shoulder girdle and the back of the body. It is used for the intensive development of these muscle groups, and qualified gymnasts include in their combinations. Insurance and assistance in the implementation of these stops is carried out while standing on the side under the shoulder and thigh.

The emphasis on the arms bent over- position of the body in support on the hands with legs raised at an angle of 45 ° (Fig. 193). The balance is maintained due to the strength of the muscles of the hands, ensuring the alignment of the projection of the GCM of the body with the middle of the support area. The study of this exercise is carried out on the floor, on low, and then on high bars by swinging one and pushing the other, pushing two legs, swinging, with the help and independently. Insurance and assistance are provided while standing at the side under the back and pelvis.

Shoulder stand can be performed from the position of the gray legs apart, from the support with an angle and swing.

To perform a gray-haired stand, legs apart, you must first grab your hands closer to the hips, move your shoulders forward, forcefully tear the hips off the poles, then, when the body takes an upright position, spread your elbows to the sides, lower your shoulders on the poles in front of your hands to a distance convenient for maintaining balance, straighten out at the hip joints, connect the legs and go into a stand on the shoulders with a straight or slightly bent body and fix it.

A stand on the shoulders from an emphasis on an angle is performed basically in the same way as from a gray leg apart, only in this case much more tension of the muscles of the arms, shoulder girdle and back is required. The exercise begins by lifting the pelvis and back up and bringing the shoulders forward in relation to the hands. As the back approaches the vertical position, the arms are bent, the elbows are parted, the shoulders are placed on the poles. The execution of the stand is completed in the same way as with the legs apart.

A swing shoulder stand is performed on a swing backward. As the legs approach the upper vertical, the arms are smoothly bent, the elbows are spread apart, the shoulders are placed on the poles and the shoulder stand is fixed (Fig. 194).

Learning about these shoulderstands begins with standing or low bars. To do this, from the support, standing bent over on a horse or goat, installed under the poles, put your shoulders on the poles and, pushing your toes, go into a stand on your shoulders. The stand on the shoulders in swoop is studied after mastering it from the gray. Legs apart and from an emphasis at an angle, first on low, and then on high bars. Insurance and assistance are provided while standing at the side Under the hip and shoulder.

The swing handstand is performed with an almost straight body. When performing a swing back, after the legs have passed the lower vertical, the shoulders move forward smoothly and synchronously with the movement of the legs in such a way as to facilitate the movement of the body to the upper vertical. As you approach it, the shoulders are smoothly pulled back and stop at the moment the body enters a handstand.

The handstand by force is performed in different ways: with bent legs, bent over, bent over, straight and bent arms, with legs apart and closed, from various starting positions. In this case, the main load falls on the muscles of the arms, shoulder girdle and back. The movement in all joints ends simultaneously with the fixation of the stand. Before starting to study it, they develop the strength of those muscle groups that take part in its implementation, master the correct body position in a handstand on the floor and on stands with the help and independently, then proceed to performing at the ends of the low bars facing outward, in the middle and finish the practice on high bars. Trainees are pre-trained in the methods of self-insurance. Insurance and assistance are provided while standing on the side on an elevation with one hand behind the shoulder or under the chest, with the other under the back (Fig. 195).

Simple dynamic exercises include somersaults, swings, lifts and dismounts.

Forward roll performed from gray legs apart, from an emphasis standing bent over, etc. Somersault training begins from the position of gray legs apart. To do this, you need to grab your hands forward close to the hips, then, bending and raising the pelvis, spread your elbows wide to the sides, put your shoulders closer to your hands, tilt your head forward.

ed; without letting go of your hands, start a somersault; having balanced the body in the position of support, bending over and joining the legs, intercept the arms forward and then, with an active movement of the legs forward, complete the somersault in a gray position, legs apart (Fig. 196). The study begins with mastering a forward roll, bending over on the floor. To do this, you need to stand in the position of the legs apart, bend forward, rest your hands on the floor and, bending them, lower yourself onto your shoulder blades; tilt your head forward and roll forward to a supine position; connect your legs and, resting your hands on the floor, roll forward into a gray position, legs apart, hands behind on the floor. Having learned how to correctly perform all the movements on the floor, you can begin to perform exercises on the uneven bars, first with help, and then on your own. For training, you can use a mat placed on the uneven bars. Insurance and assistance are provided while standing at the side, placing one leg under the uneven bars and supporting the trainee with both hands under the back and pelvis.

Swinging exercises include: swinging in support, in support on the forearms and on the hands, in the hang; turns and circles; dismounts on a swing forward and backward; kip-ups from the hang and support

Swinging in focus is a pendulum movement of the body. The forward swing is performed with slight flexion of the body in the hip joints due to the tension of the muscles of the arms and the front surface of the body. When swinging forward, the shoulders are slightly pulled back. In the lower upright position, the trunk and legs are straightened. The backward swing is performed due to the work of the muscles of the back of the body. After the body passes the vertical, the shoulders move forward, the back is slightly ahead of the movement of the legs, and at the end of the swing, the legs overtake the body. Swinging is learned through a variety of mixed and simple exercises. Insurance and assistance is carried out while standing on the side of the shoulder and forearm.

Arm-rest waving the technique of execution is similar to swinging in support. When doing it, you should not fall through in the shoulder joints, especially when swinging with a large amplitude. The study begins with holding the pose on the swing forward and backward with the help; then swinging is performed with a gradual increase in amplitude to the stop, bending forward on a swing into a position similar to a stand on the shoulder blades, on a swing backward to a horizontal position. Insurance and assistance are provided while standing at the side under the legs and torso from under the poles.

Hanging swing is performed at the ends or inside the bars from a jump, from a run, from a hanging angle or after falling back from a support. When performing swinging from a jump, the gymnast first assumes a hanging position while standing with arms and legs fully extended, feet are under the grip points. The swing is created by pushing the legs up along the longitudinal axis of the body while simultaneously pressing the hands on the poles, in such a way as to create a forward movement of the required amplitude. When passing the vertical, the torso and legs are straightened, after which, due to the work of the pectoral muscles, the broadest muscle of the back, the abdominal muscles and the iliopsoas muscles, the hanging position is assumed to be bent over. When passing through the vertical in the hang, bent over, the pelvis does not fall, the middle of the thigh is at the level of the grip with the hands. Next, a forward-upward swing is performed in the hang, bending with the extension of the body in the hip joints, after which the legs immediately approach the body. With the end of the up and down swing and the beginning of the reverse movement, after passing the vertical, a short energetic extension is performed while simultaneously pressing the hand on the pole. At the end point of the swing, a final movement is made, which allows you to perform a number of elements: lifting with a kip, lifting back, somersault forward, swinging one or two over the poles, circles or just a high swing back, etc. Swinging is studied in the hanging position.

Shis, help is used to strengthen the swing. Insurance and assistance are provided while standing at the side under the back and pelvis.

Right circle with a left turn-circle by alternate interceptionhands performed at the end of a small forward swing. Spreading the legs and shifting to the left, transfer the weight of the body to the left hand, turning to the left with a swing with the right leg over the left rail, support longitudinally and quickly place the right hand on the left rail, transferring the weight of the body to it. Continuing the movement with your legs to the left, push off with your left hand, make a swing with your right leg to the left with a turn to the left and quickly put your left hand on the left pole. After completing the turn, a swing is made back (Fig. 197). Correct execution of the exercise largely depends on a good swing of the left leg forward. This exercise can be done in the other direction. It is studied in the following sequence: in the support across and longitudinally alternate push-off by hands; from the support with a swing forward, turn to the left with the placement of the right hand on the left hand rail at close range longitudinally; from the support longitudinally, moving the legs to the left, turning to the left with the left hand in the support across; connection at the pace of the two previous exercises; from the support, the legs are longitudinally apart from the right, swing to the left, turn to the left with the swing of the right leg to the stop across. All these exercises are first performed on low, and then on high bars.

Of the dismounts on a swing forward, the most simple are: an angle to the left (right) without turning and with a turn to the right (left) and around, sideways.

Jump off angle performed from swinging in support. After swinging back, as the body approaches the vertical, the torso outstrips the movement of the legs. This achieves the offset of the angular velocity of movement of the trunk and legs to the end of the forward swing. Then the legs again overtake the body and, at the moment of dismounting, form an angle with it. With a push of the hand on the opposite side of the dismount, the GCM of the body is transferred to the arm outside the support area of ​​the supporting arm. The pushing hand is transferred to the pole, through which the dismount is performed, and holds the body in a stable position at the moment of landing, the supporting hand is freed from support and provides

he takes a gymnastic dismount position (Fig. 198). When studying, a dismount is first performed from the saddle on the thigh by a jump over both poles; then dismount with a swoop forward with help on low, high bars and independently. Insurance and assistance are provided while standing at the side and somewhat behind for the right (left) arm and under the back.

Swing forward with a turn in a circle performed from swinging in support. On a swing forward, the body and legs, bending at the hip joints, are actively directed up and towards the dismount. To the end point of swing, the legs should accumulate the greatest possible moment of momentum and due to vigorous movement with the hand on the side of the dismount of the same name and support on the legs, using the moment of momentum they have acquired, a turn is made in a circle with simultaneous extension of the body in the hip joints into a bent position ... The turn begins with the feet and ends with the shoulders. The hand, free from support, grasps the pole through which the dismount is performed, and holds the gymnast in a stable position at the moment of landing, the other hand forms the landing position (Fig. 199). At

the study should: perform a dismount with a swing forward with a slightly early transfer of the GCM of the body to the supporting arm and shift it towards the pushing arm; from a saddle on the right hand rail across (outside legs), intercept the right hand forward with a reverse grip and, pushing off with the hips and left hand, perform a dismount with a 90 ° turn (facing the projectile), and then 180 °. It is necessary to insure while standing at the side slightly behind the performer. After releasing the right hand, provide assistance with a short twist of the gymnast under the right side to turn, then grab it with both hands at waist level and help to land correctly.

Sideways jump performed from swinging in support. On the swing forward, passing the vertical, it is necessary to make an energetic swing with the legs up, slightly bending at the hip joints, and when the legs are at the level of the head, they begin to turn towards the dismount; straighten and push off with your right hand, while continuing to turn your pelvis and shoulders, move towards the dismount. Actively leaning on the left hand, end the turn in a sideways position, with the right hand to the side. After passing your legs over the pole, lean back with your left hand and land with your back to the uneven bars (Fig. 200). In the same way, this dismount is performed to the right. The sequence of studying: master the transition from an emphasis lying on the back on the floor to an emphasis lying sideways; perform a side jump from the gray on the thigh with a jump over two poles; perform a sideways dismount on low bars from the support, leaning with the left foot on the pole, swinging with the right; at the ends of the poles, facing outward through the rope. Insurance and assistance are provided while standing on the side with one hand under the shoulder, the other under the back (if the legs remain above the poles).

Backward swing dismounts are also very different in their complexity. The simplest of these is the bent backward swing, with a 180 ° turn, legs apart at the ends of the poles.

Swing backwards performed to the right and left from swinging in support. Having completed a high enough swing back

Swing back to the right with a right turn in a circle performed from swinging in support. At the end point of the swing backward, you need to shift the body to the right, while simultaneously transferring the left hand to the right pole in front of the right hand. Passing over the right pole, push off with your right hand and make a circle with your right shoulder back. Continuing to shift the body to the right, grab the pole with your right hand and land (Fig. 201). The study begins with imitating a dismount while standing with the left side at the gymnastic wall, gripping the rail with the left hand at the level of the pelvis. At the end of the swing back with the right, a slight jump is made on the left, with the body turning to the right in a circle and holding the wall rail with the right hand, the left hand is transferred to the position of the board; execution through the heather at the ends of the poles facing inward; dismount on low, and then high bars with the help, and then independently. When learning dismounts with a swing back, the attention of the trainees is drawn to the correct alternation of the support phases: two-support on two poles, two-support on the right pole (as short as possible), single-support on the right pole before the turn, single-support on the right pole after the turn. Insurance and assistance are provided by standing at the side and supporting the practitioner under the back and chest.

Legs bounce apart at the ends of the poles performed by swinging outward. At the extreme point of the swing back (slightly above the horizontal), bend and move the shoulders forward, then slightly co-

bend in the hip joints, simultaneously with the push with the hands, spread the legs apart, in the flight phase, bend and land (Fig. 202). The sequence of studying: from an emphasis lying on the floor, transition to an emphasis standing, legs apart, moving forward behind

support line with hands (do not bend legs); from an emphasis lying on the poles by pushing the legs and from swinging on low bars, dismounting the legs apart with the help; on low bars from swinging, dismount forward from the ends of the poles without raising the legs, dismount with a jump first through one, then through the other pole, through both poles with the help and independently on low, and then on high bars. Insurance and assistance are provided while standing on the side and slightly in front.

Kip-up from the hang bent over performed in the middle and at the ends of the poles. Hanging in bent over is taken from a running start, from a hang at an angle, from a jump or after falling back from a support. The bent over swing swing technique is discussed above. With the end of the up-and-down swing movement, bending of the trunk and legs in the hip joints follows, and at the end of the swing back - energetic extension with simultaneous active pressing of the hands on the poles in the back direction. As you go to the emphasis, straighten out, giving the pelvis and legs forward and up (Fig. 203). When learning it is necessary: ​​to master swinging in the hang, bent over; learn how to lift with a kip with the help of the ends of the poles facing inward from a run, from a hanging angle and from a jump; after mastering the fall from the stop, connect it with the rise with the kip.

Kip-up raise from the support on the arms, bent over performed from support standing on the hands on low bars and from swinging in support on the hands. Swing forward, raise the straight body and legs above the poles, fold gently, bringing the legs closer to the chest (do not lower the pelvis below

Swing forward performed from swinging in support on the hands. At the end point of the backward swing, the GCM of the body is maximally removed from the support, which creates the greatest moment of inertia. On a swing forward, when the legs approach the vertical, it is necessary to fall slightly in the shoulder joints and further remove the center of gravity of the body from the support. This will create a large momentum moment and cause the poles to reactively propel. In this case, the chest and abdomen are ahead of the legs. At the moment of passing the vertical, a whipping movement is made with the legs up and down, bending at the hip joints and vigorously pushing off the poles with their hands, using their reactive force, to come to an emphasis (Fig. 205). When learning, it is necessary to master the timely and energetic pushing away from the poles and the whipping movement of the legs. To do this, it is necessary from the support lying on the hands in front of the legs apart after a slight lowering of the body in the shoulder joints by active repulsion from the poles and pressing

with your hands on them, step out into gray legs apart, on a swing back bend your arms, on a swing forward with a whipping movement of the legs up, straighten your arms. Then proceed with the forward swing with. It turns out from under the poles with one hand under the back, and the other under the legs. The belay turns out to be standing on the side under the pelvis and shoulders. In the event of a fall forward, when going to the point of support, support under the chest from under the poles.

Swing back up performed from waving in the support on the hands. On a swing forward, it is necessary, bending at the hip joints, to take an emphasis, bending over on the arms and, without stopping in this position, bend forward slightly above the poles, pull the shoulders to the hands and start swinging back. Before passing the vertical, the body bends somewhat and outstrips the legs. Behind the vertical, the swing is enhanced by an energetic whipping movement of the legs (they are ahead of the movement of the body) and repulsion follows with the hands from the poles with the simultaneous feeding of the shoulders forward and up to the point at close range. Full extension of the arms should coincide in time with the stop of the movement of the feet back (Fig. 206).

sequential flexion and extension in the hip joints; from swinging in an emphasis on the hands, pulling up (throwing) the shoulders to the hands; the same, but combined with a swing back. Then you can move on to perform the lift with a swing back with the help and yourself. Help is provided with hands from under the poles under the legs and chest; the same, but with the fixation of the swing back (above the horizontal) in the final position. The belay is standing on the side with one hand under the chest, the other under the thigh.

Somersault forward bending is performed by continuing the swing back. As the body approaches the upper vertical, the arms are spread apart, pressing on the poles, and at the moment of its passage, the head bends over to the chest, the back is rounded. Then, ahead of the movement of the body, a hold is made with the hands on the poles and the swing continues backward.

Backward roll bent over performed by continuing the forward swing. As the body approaches the upper vertical, it is necessary to spread the arms to the sides, pressing on the poles, bend over, grab onto them and continue swinging forward (Fig. 207). When practicing, these somersaults are performed first from the position of a stand on the shoulders, then from swinging with the help and independently. Insurance and assistance are provided under the back and chest from under the poles.

Physical education is very important for a person. It is for this that they stand or are hung so that the person in the lowest position does not touch the ground. To pump the oblique muscles of the press, raising the legs with a twist of the body or spreading the legs to the sides is performed. For push-ups, both parallel and angled bars are suitable.

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Introduction ……………………………………………………………………… ... 3

Exercises on uneven bars …………………………………………………………… .5

Classes on a gymnastic goat …………………………………………… ..8

Warm-up before training "warm-up" ………………………………………………………………………………………………………… 11

Conclusion ……………………………………………………………………… .19

Bibliography……………………………………………………………… 21

INTRODUCTION

Speaking about "physical education" today we mean not only school lessons.

Today, physical education is fitness, and aerobics, and trips to the pool with the whole family, and jogging in the nearest park and much, much more, which consists of the life of a modern person.

Physical education is very important for a person. They improve metabolism and blood circulation, strengthen the heart, blood vessels and lungs, develop muscles, relieve many diseases, have a positive effect on the psychoemotional sphere, make a person slimmer and more beautiful, help us to always be active, efficient, maintain interest in life until the end of our days ...

One of the main tasks solved in the process of physical education is to ensure the optimal development of physical qualities inherent in a person.

It is customary to call physical qualities innate (genetically inherited) morphological and functional qualities, due to which physical (materially expressed) human activity is possible, which receives its full manifestation in purposeful motor activity.

The main physical qualities include muscle strength, speed, endurance, flexibility and agility.

But there are certain rules, observing which, the effect of physical education will be even higher.

It is also difficult to overestimate the psychological attitude to physical education.

Since ancient times, medicine has known the closest relationship between mental and physical health.

Moral confidence in the necessity and benefits of physical education is a powerful help to the body. 1

LESSONS ON BARS

Exercises on uneven barsallow a person to develop all muscle groups, rather than half of the body.

Bars paired with a horizontal bar are able to fully satisfy a modern person in the necessary dose of physical activity, which is so lacking in the current generation.

The bars are two parallel poles mounted on racks.

They usually stand parallel to each other, but there is an option for corner beams.

They are made in the form of an angle, where the poles gradually diverge. Also, the bars can be hinged.

In this case, they are made of small length and are hung on special hooks on the Swedish wall.

Exercises on the uneven bars are performed in the hanging and support. It is for this that they stand or are hung so that the person in the lowest position does not touch the ground.

The uneven bars are a projectile that allows, by slightly changing the position of the arms, torso and legs, to load completely different muscle groups.

These can be the muscles of the shoulder girdle, chest, abs and back.

The abdominal muscles are swayed by raising straight or bent knees.

To pump the oblique muscles of the press, lifting the legs with a twist of the body or spreading the legs to the sides is performed.

These exercises will also help tighten your thigh muscles.

The muscles of the shoulder girdle are pumped with an elementary push-up on the uneven bars.

If you do this exercise, pressing your arms to the body, then the load will fall on the triceps.

If you spread your arms to the sides, then the pectoral muscles will swing. So, with one light movement, the group of muscles involved is radically changed.

This can be used by alternating the load among themselves.

Bars, like any other projectile, require compliance with certain rules of the class. All movements on the uneven bars should be smooth.

When performing push-ups, it is necessary to smoothly lower down, and when the press is swinging, the legs fall as smoothly as they rise.

Jerking will not only fail to build muscle, but it can also lead to injuries (sprains).

For push-ups, both parallel and corner bars are suitable. Corner bars are more versatile in this regard, as they allow you to adjust the width of the grip.

To swing the chest muscles, do not spread your elbows very wide. An angle of 45 degrees is enough for an optimal and comfortable load.

When lowering the body, do not "sit down" too deep. It is necessary to descend to a comfortable stretch of the front of the shoulder.

For most trainees, this position is equivalent to the position of the lower chest in the area just below the uneven bars.

Some athletes try to straighten their arms too much.

Such overextension will not lead to anything good, since it is fraught with friction of the bones against each other, and this is already a direct road to joint inflammation.

When exercising, you must calmly straighten your arms, otherwise you can pull the biceps during overextension.

You may sometimes notice that the athlete bends his knees when working on the uneven bars. There are usually several explanations for this.

The first is that flexion makes it easier to do push-ups. That is why it is practiced by athletes at the initial stage of training.

The second explanation concerns the case when a certain load is hung on the legs. Legs bent at the knees with a load force the athlete to lean forward significantly.

In this case, due to the redistributed load during the exercise, the pectoral muscles (along with the triceps) come into play quite seriously. 2

CLASSES ON THE GYMNASTIC GOAT

The gymnastic goat is a prefabricated structure consisting of a body, a fixed support and 4 retractable supports.

The body of the goat has a dense elastic coating. All edges and corners of the body are rounded.

The supports are a telescopic pair. The required projectile height is achieved by retractable supports.

A large number of exercises are performed on a gymnastic goat.

Jump legs apart

Get up 8-10 steps from the "goat". They run up - at first in small steps, and then in larger and larger ones.

For 3-4 steps from the "goat" they look at the line from which one must push off with their feet to jump, and accelerate the takeoff run.

They push off from the line like this: the feet are put together
on toes and bounce, giving the body forward. They try to keep the back as high as possible.

After the push, they rest their hands on the middle of the "goat" and immediately push off sharply from it with their hands, and spread their legs apart and wider, straighten their backs.

Fig. 1. Leap of legs apart.

This sharp repulsion with the hands is very important, otherwise the athlete will not jump over the "goat" at all, or, bumping his feet into his hands, will fall with his nose forward.

You can not keep your hands on the projectile. As soon as you pass over the "goat" to the other side, you need to connect your legs together.

Land on your toes, making a gentle squat: knees apart, arms forward, slightly spreading. Then stand on the whole foot, straighten, lower your hands down.

Leap with legs bent

Two preparatory exercises are performed:

1. Step up to the "goat" and put your hands on top of it. Push off with both legs and leaning on your hands, jump and kneel on the "goat".

Then make a sharp swing of your arms forward and a jerk with your whole body up, and push off with your knees from the "goat" and jump forward.
After touching the ground, do a light squat on your toes. Then stand up - hands at the seams.

Fig. 2. The first preparatory exercise is to jump with legs bent.

2. With a slight running start, pushing off with both legs, they lean on the "goat" with their hands.

Immediately, they pull their legs under them with their knees to the chest, and stand with their feet on the "goat".

And then they straighten up and, swinging their arms up, jump forward.

Fig. 3. The second preparatory exercise is for jumping with legs bent.

Then they move on to the jump with their legs bent. Take a run in 6-8 steps. They push off with both legs, resting their hands on the "goat".

And immediately, quickly bending their legs under them with their knees to the chest, they make a sharp push-off with their hands from the "goat" and, without touching it with their feet, jump forward. Land in the same way as in the previous exercises. 3

Fig. 4. Leap with a running start.

WARM UP BEFORE WARM UP WORKOUT

Regular sports training, regardless of the type of sport, is always associated with heavy physical exertion.

A sharp transition to such loads is a decent shake-up even for the most trained organism.

Immediately, without prior proper muscle warm-up, when starting to perform a set of sports, especially strength exercises, there is a risk of quickly getting tired and even getting injured, so you should never forget about a warm-up before physical education.

The fact is that the human body is very economical in spending and distributing its resources. In everyday life, most of the muscles in the body are usually at rest.

In order for them to fully engage in work, the load on them must grow gradually. Otherwise, the person is almost certainly stretched or tired long before the end of the workout.

Physical warm-up in sports is no less important than the training itself, as it prepares all muscle groups in the body for the inevitable stress associated with changes in heart rate during gymnastics, normalizes breathing and promotes proper blood circulation.

Professional athletes call sports warm-up warming up , and this is no coincidence, since in the process of warming up before exercise, the muscles warm up - they become more durable and elastic.

During the warm-up process, the synovial fluid of the joints liquefies even more, which greatly increases the range of safe movements for them.

Also, during the warm-up before training, the body temperature rises slightly, by 1 - 2 degrees, which ensures optimal muscle tone and improves blood circulation.

Along with the blood, oxygen and nutrients are supplied to the muscles, and this significantly increases the body's endurance.

Finally, getting the right warm-up before exercise will normalize your heart rate.

This is very important, since without a physical warm-up, the load on the heart will be too great, which can lead to rather unpleasant consequences, such as shortness of breath, dizziness.

As a warm-up, slow walking, running, climbing stairs are usually used.

There are many different sets of exercises designed specifically for warm-up in physical education.

Actually, how to warm up before training depends more on your personal preference.

Usually, a sports warm-up is the simplest aerobic exercise that does not require any special effort, but can perfectly prepare muscles, joints, cardiovascular and nervous systems to work at full capacity.

The pre-workout warm-up is divided into two stages: a general warm-up and a special one, that is, related directly to the kind of sport that a person is engaged in.

For example, for runners, jogging will be a special warm-up in sports, for football players - exercises with a ball, and so on.

A general warm-up includes warm-up exercises as well as stretching exercises.

Warm-up exercises for the pre-workout warm-up are simple aerobic exercises: running and jumping in place, leg swings, hand circles, push-ups (best on fists), squats.

To warm up when warming up before gymnastics, you can also use an exercise bike, jump ropes, etc.

It is recommended to repeat each of the exercises up to twenty times during the warm-up.

After the body warms up (the most obvious sign of a good warm-up is increased sweating), then proceed to the second stage of the general warm-up before training - stretching exercises.

Stretching should take at least 15 seconds for each muscle group to warm up the muscles.

Any person has his own reserve of flexibility, that is, the amplitude of movement of joints and ligaments following a muscle impulse.

In everyday life, the extreme positions of this amplitude, as a rule, are not applied, and this leads to a deterioration in the extensibility of the ligaments and a decrease in the mobility of the joints.

Stretching during your physical education warm-up can completely eliminate these problems, as well as prevent possible injury.

Gradually stretching muscle fibers not only restores their elasticity, but also counteracts the inevitable muscle imbalance in the human body.

For example, flexors are used much more frequently than extensors.

This kind of physical training as stretching exercises easily allows you to develop undeveloped muscle groups. 4

There are quite a few types of stretch marks during warm-up in physical education. It is necessary to perform these exercises carefully, increasing the time and amplitude of muscle stretching not immediately, but step by step.

At the same time, tension should be felt in the muscles, but by no means pain.

During this time, the body has time to warm up well, and the muscles acquire the necessary extensibility.

At the end of the physical workout, you should rest a little and start training no earlier than fifteen minutes later.

This fifteen-minute break after the physical warm-up is also mandatory for professional athletes competing in competition.

An abrupt termination of training is also undesirable, as is its conduct without preliminary physical training.

After training, the muscles need to cool down and the heart needs to return to its normal beat rate.

With an abrupt cessation of training, the blood circulates for some time in the same rhythm and can be retained in the muscles or even rush to the brain.

As exercises for cooling, it is recommended not to run fast, exercise on a stationary bike, and so on.

During the cooling time, not less than 20 minutes, the body must completely relax and cleanse itself of lactic acid toxins, which are produced during strong physical exertion.

It is better to start with a little breathing exercises: raise your arms up and inhale (with your nose), lower them - and exhale (respectively, with your mouth). All this lasts about five minutes.

This is followed by a series of cardio exercises. Therefore, ten minutes spent on a treadmill or with a rope in hand will be very beneficial. After the cardio exercise, begin to warm up the joints.

Warm up before neck workout.Rotation of the head in a circle. Quantity: 6-7 times in each direction.

Warm up your arms. Hands in the "lock", rotate them left and right. Quantity: 10-12 times in each direction.

Warm up the shoulders. They do the usual swings with their hands back and forth. Quantity: 6-8 times in each direction.

Warm up the body.Lean to the left, the elbow of the left hand goes down, the right - up. During the exercise, the lateral muscles should work, carefully monitor this. Quantity: 8-10 times in each direction.

Warm up the pelvis. Place your hands on your belt and twist your pelvis. Quantity: 8-10 times in each direction.

Warm up the legs. Take a step forward, and then raise the bent leg. Then - three more steps, and raise the other leg. Also, the legs knead well the most common jumps - in place, on one leg and jumping out. Number: 6-8 times (or 10-12 jumps for each leg).

Warm up your muscles. Exercises to warm up muscles - pull-ups, push-ups and squats.

Pull-ups - are performed due to the strength of the muscles, without inertia and swaying of the body. Lifting is carried out without jerking. The chin at the top of the lift should be above the bar. The descent is smooth, equal in time to the ascent. Correct breathing: ascend - exhale, descend - inhale. Strong grip. The vertical position of the body.

The starting position for all types of pull-ups (except for pull-ups with a wide grip for the head) is hanging, bending over in the back. The legs are bent at the knees and crossed.

Narrow straight grip pull-ups

Pulling up, we strive to touch the horizontal bar with the lower chest, while looking at the hands.

Narrow Reverse Grip Pull-ups

It is performed similarly to pull-ups with a direct grip, but it is necessary to bring the shoulder blades together and make sure that the shoulders are pulled back when lifting.

Pull-ups with a medium straight grip

The technique of correct pull-up on the horizontal bar with an average straight grip involves lifting with the simultaneous convergence of the shoulder blades. At the peak of the rise, you need to touch the horizontal bar with the upper chest. For a good stretch of the muscles of the back when descending, it is recommended to straighten the arms almost completely.

Medium Reverse Grip Pull-ups

The technique is the same as for the straight grip. On the rise, you need to bring the shoulder blades together and make sure that the shoulders do not rise at the beginning of the movement and are pulled back.

Neutral grip pull-ups

In this exercise, you need to change the position of the hands from approach to approach - first, the right one in front, then the left one, or vice versa. Rising, one should strive to touch the horizontal bar with the lower chest. It is important to monitor the position of the head and take it alternately to the right and to the left of the crossbar.

Wide grip pull-ups to the chest

When doing it, you need to try to "turn off" the biceps and lift at the expense of the back muscles, while bringing the shoulder blades together. To maximize the engagement of the latissimus dorsi muscles, the thumbs should rest on top of the bar, and not wrap around it from below. When lifting, you need to strive for contact of the upper chest with the horizontal bar. The gaze is directed upward, and the elbows "look" at the floor.

Wide-grip pull-ups

Unlike previous exercises, you don't need to bend in your back and cross your legs. The legs are straightened in line with the body, the back remains straight. At the top of the lift, the bar should be behind your head. This requires the utmost attention to head position to avoid injury. It is imperative to ensure that the elbows are directed clearly to the floor.

Push ups - actively develop three muscle groups: pectoral, triceps and deltoid, plus the muscles of the press are strongly tense.

In addition, a large number of muscles are switched on in a static mode to maintain the position of the body - legs, back, intercostal muscles, all abdominal muscles. Therefore, push-ups are a valuable general developmental exercise.

By positioning your hands during the exercise in different ways, you can transfer part of the load to the pectorals, then to the triceps, and the deltoid muscles always actively help.

Push-ups contribute to:

• Strengthening the muscles of the shoulder girdle and abs, moderate muscle growth.
• Development of strength endurance and muscle relief
• Development of speed-strength qualities and dexterity.

In addition, the "gymnastic" exercises in which you use to weights

D for the pectoral muscles. Push-ups with wide arms.

The arms are placed wide (twice as wide as the shoulders), the elbows are directed to the sides. If the emphasis is on the palm, then the fingers are directed forward, if the emphasis is on the fists, then the fingers are turned back. Set your legs as comfortable, but not wider than your shoulders. Sinking down, they bend their arms so that the elbows are constantly directed to the sides, slightly touch the floor with the chest and are wrung out, fully straightening the arms.

For triceps. Push-ups with medium arms.

Hands are placed shoulder-width apart, elbows are directed along the body back.
If the emphasis is on the palm, then the fingers are directed forward, if the emphasis is on the fists, then the fingers are turned inward. Legs are placed no wider than shoulder width.
Going down, they bend their arms, the elbows are directed back and move along the sides of the body almost closely, dropping until they touch the floor.
Keep your body straight - with your chest go to the floor and push up back onto straight arms. This type of push-up develops the triceps more.

Push-ups on one arm

The legs are set very wide, and the arms are wider than the shoulders. They remove one hand behind the back, and it turns out to be an emphasis on the floor through three points, legs wide apart keep balance.

They bend the elbow, lower their chest to the side almost to touch the floor and push up, straightening the arm. Keep your shoulders parallel to the floor. This type of push-up strongly pumps the pectoral muscles and triceps into the bargain, you also need to have a strong press in order to maintain the position of the body.

Squats - one of the basic exercises. The performer squats and then stands up, returning to a standing position. Squatting is considered one of the most important exercises not only in strength sports, but also in general physical training, and is also used as an auxiliary exercise in the process of training athletes in almost all sports disciplines. 5

CONCLUSION

Self-hypnosis is very important for physical education. It has been proven that the effect of physical education is incomparably increased in cases where physical exercise is combined with self-hypnosis.

Consciousness stimulates the biorhythms of the brain, and that gives orders to the whole body.

Therefore, always try not only to believe in the result, but be sure to think over exactly what this result will be.

Visualize healthy organs and their functioning in your mind.

Consistency in physical education is also important. The effect of physical education comes only with their regular and long-term use.

In general, the effect of physical education comes in each person individually.

Someone may feel shifts towards a positive result within a week. But this does not mean that if you do not have such a result, then you need to give up.

Being healthy is a natural aspiration of every person.

And in achieving this goal, there is nothing more important than physical education.

Motor actions used to solve a motor task can be performed differently by each individual.

Some have a higher rate of execution, others have a higher accuracy of reproduction of movement parameters, etc.

Physical abilities are understood as relatively stable, innate and acquired functional capabilities of organs and structures of the body, the interaction of which determines the effectiveness of motor actions fulfillment.

The realization of physical abilities in motor actions expresses the nature and level of development of the functional capabilities of individual organs and structures of the body. Therefore, a separate physical ability cannot fully express the corresponding physical quality. 6

BIBLIOGRAPHY

1. Gureev NV Active rest. - M .: Soviet sport, 1991.

2. Vaytsekhovsky SM Trainer's book. - M .: Fis, 1971.

3. Vinogradov P.A., Dushanin A.P., Zholdak V.I. The basics of physical education and a healthy lifestyle. - M., 1996.

5. Maryasis V. V. Take care of yourself from disease. - M., 1992.

6. Oreshkin Yu. A. To health through physical culture. - M .: Medicine, 1990.

1 Oreshkin Yu. A. Towards health through physical education. - M .: Medicine, 1990.

2 Vaytsekhovsky S. M. Trainer's book. - M .: Fis, 1971.

3 Vinogradov P.A., Dushanin A.P., Zholdak V.I. The basics of physical education and a healthy lifestyle. - M., 1996.

4 Kosmolinsky F.P. Physical culture and working capacity - M., 1983.

5 Gureev N.V. Active rest. - M .: Soviet sport, 1991.

6 Maryasis V.V. Take care of yourself from disease. - M., 1992.

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