Flexibility: Bend forward from a standing position with straight legs on the floor or on a gymnastic bench. Bend forward from a standing position with straight legs is performed from the starting position (hereinafter referred to as IP): standing on the floor or gymnastic bench, legs straightened at the knees, feet parallel. at a width of cm. The participant performs in sports uniform, allowing sports judges to determine the straightening of the legs at the knees. When performing a test on the floor, the participant, on command, performs two preliminary bends. At the third tilt, touches the floor with the fingers or palms of both hands and holds the touch for 2 s. When performing a test (test) on a gymnastic bench, the participant, on command, performs two preliminary tilts, palms moving along the measurement ruler. During the third tilt, the participant bends as far as possible and holds the touch of the measurement ruler for 2 s. The amount of flexibility is measured in centimeters. Result above level gymnastic bench is determined by the “-” sign, below - by the “+” sign.
Coordination abilities: throwing tennis ball on target. To throw a tennis ball at a target, a ball weighing 57 g is used. Throwing a tennis ball at a target is carried out from a distance of 6 m into a gymnastic hoop with a diameter of 90 cm fixed on the wall. The lower edge of the hoop is at a height of 2 m from the floor. The participant is given the right to complete five attempts. The number of hits in the area limited by the hoop is counted.
Strength: Pull-up from a hanging position on a low bar. A pull-up from a hanging position lying on a low bar is performed from the IP: hanging lying face up with an overhand grip, hands shoulder-width apart, head, torso and legs form a straight line, heels can rest against a support up to 4 cm high. The height of the bar bar for participants I - III stages of the complex - 90 cm. The height of the bar for participants in stages IV - IX of the complex is cm. In order to take the IP, the participant approaches the bar, grabs the bar with an overhand grip, squats under the bar and, holding his head straight, places his chin on the bar of the bar . After which, without straightening your arms and without lifting your chin from the bar, stepping forward, straightens so that your head, torso and legs form a straight line. Assistant sports referee places support under the participant’s feet. After this, the participant straightens his arms and takes the IP position. From the IP, the participant pulls himself up until his chin rises above the bar of the bar, then lowers himself into a hanging position and, having fixed the IP at 0.5 s, continues to perform the test. The number of correctly completed attempts, recorded by the score of the sports judge, is counted.
Strength: Pull-up from a hanging on a high bar A pull-up from a hanging on a high bar is performed from an IP: hanging with an overhand grip, hands shoulder-width apart, arms, torso and legs straightened, legs not touching the floor, feet together. The participant pulls himself up so that his chin rises above the bar, then lowers himself into a hanging position and, having fixed the IP for 0.5 s, continues to perform the test. The number of correctly completed attempts is counted.
Strength: flexion and extension of the arms in support while lying on the floor. Performing flexion and extension of the arms in support while lying on the floor can be performed with or without the use of a “contact platform”. Bending and extension of the arms while lying on the floor is performed from the IP: lying on the floor, arms shoulder-width apart, hands forward, elbows separated by no more than 45 degrees, shoulders, torso and legs form a straight line. The feet rest on the floor without support. The participant, bending his arms, touches his chest to the floor or “contact platform” 5 cm high, then, straightening his arms, returns to the IP and, having fixed it for 0.5 s, continues performing the test. The number of correctly performed flexions and extensions of the arms is counted, recorded by the score of the sports judge in the IP.
Errors (the attempt is not counted): 1) touching the floor with the knees, hips, pelvis; 2) violation of the straight line “shoulders - torso - legs”; 3) lack of fixation at 0.5 s PI; 4) alternate extension of the arms; 5) absence of chest touching the floor (platform); 6) spreading the elbows relative to the body by more than 45 degrees.
Strength: Bending and extension of the arms in support on a gymnastic bench (chair seat) Bending and extension of the arms in support on a gymnastic bench (chair seat) is performed from IP: arms shoulder-width apart, hands resting on the front edge of the gymnastic bench (chair seat), shoulders, torso and legs form a straight line. The feet rest on the floor without support. The participant, bending his arms, touches his chest to the front edge of the gymnastic bench (seat of the chair), then, straightening his arms, returns to the IP and, having fixed it for 0.5 s, continues performing the test. The number of correctly performed flexions and extensions of the arms is counted, recorded by the score of the sports judge in the IP.
Errors (the attempt is not counted): 1) touching the floor with the knees; 2) violation of the straight line “shoulders - torso - legs”; 3) absence of IP fixation for 0.5 s; 4) alternate extension of the arms; 5) absence of chest touching the edge of the gymnastic bench (or chair seat).
Strength: Kettlebell Snatch For the test, 16 kg weights are used. The control time for performing the exercise is 4 minutes. The total number of correctly performed lifts of the weight with the right and left hands is counted. The test (test) is carried out on a platform or any flat area measuring 2 x 2 m. The participant performs in sports uniform, which allows sports judges to determine the straightening of the working arm and the extension of the legs in the hip and knee joints. The kettlebell snatch is performed in one step, first with one hand, then without a break with the other. The participant lifts the weight upward with a continuous movement until the arm is fully straightened and fixed. The working arm, legs and torso are straightened. The transition to performing the exercise with the other hand can be done once. Additional swings can be used to change hands. The participant can start the test (test) with either hand and proceed to perform the test (test) with the second hand at any time, rest while holding the weight in the upper or lower position for no more than 5 s. During the test, the sports judge counts each correctly performed lift after fixing the weight for at least 0.5 s.
The trial (test) is terminated when: 1) the use of any devices that make it easier to lift the weight, including gymnastic pads; 2) using rosin to prepare palms; 3) helping yourself by resting your free hand on your thigh or torso; 4) placing a weight on the head, shoulder, chest, leg or platform; 5) leaving the platform. Errors (the movement is not counted): 1) pressing the weights; 2) touching the legs, torso, weights, working arm with the free hand.
Speed capabilities: Shuttle run 3 x 10 m Shuttle run is carried out on any flat surface with a hard surface that provides good grip on shoes. At a distance of 10 m, two parallel lines are drawn - “Start” and “Finish”. Participants, without stepping on the starting line, take a high start position. On the command “March!” (with the stopwatch starting at the same time) participants run to the “Finish” line, touch it with their hand, return to the “Start” line, touch it and overcome the last segment without touching the “Finish” line with their hand. The stopwatch is stopped at the moment of crossing the “Finish” line. Participants start in groups of 2 people.
Speed capabilities: running 30, 60, 100 m Running is carried out along the stadium tracks or on any flat, hard-surfaced area. The 30 m run is performed from a high start, the 60 and 100 m run from a low or high start. Participants start one person at a time.
Speed-power capabilities: standing long jump with a push with two legs. A long jump with a push with two legs is performed in the appropriate sector for jumping. The take-off point should provide good grip on the shoe. The participant takes the IP: legs shoulder-width apart, feet parallel, toes in front of the take-off line. A simultaneous push of both legs is used to jump forward. Waving your arms is allowed. The measurement is taken along a perpendicular straight line from the point of repulsion with either leg to the nearest mark left by any part of the participant’s body. The participant is given three attempts. Counts best result.
Speed-strength capabilities: running long jump The running long jump is performed in the appropriate jumping sector. The measurement is taken along a perpendicular straight line from the nearest mark left by any part of the participant’s body to the take-off line. The participant is given three attempts. The best result counts
Speed-strength capabilities: ball throwing and sports equipment For testing (test), a ball weighing 150 g and sports equipment weighing 500 g and 700 g are used. Throwing the ball and sports equipment is carried out in a stadium or any flat area in a corridor 15 m wide. The length of the corridor is set depending on the preparedness of the participants. Throwing is performed from a place or a direct run-up using the “from behind the back over the shoulder” method. The participant makes three attempts. The best result counts. The measurement is taken from the throwing line to the landing point of the ball or sports equipment. Participants of the II - IV stages of the complex throw a ball weighing 150 g, participants of the V - VII stages of the complex throw a sports equipment weighing 700 and 500 g.
Speed-strength capabilities: lifting the torso from a supine position Raising the torso from a supine position is performed from the IP: lying on the back on a gymnastic mat, hands behind the head, fingers clasped in a “lock”, shoulder blades touching the mat, legs bent at the knees under at a right angle, the feet are pressed by the partner to the floor. The participant performs the maximum number of lifts in 1 minute, touching the hips (knees) with the elbows, followed by returning to the IP. The number of correctly performed body lifts is counted. To perform the test (test), pairs are created, one of the partners performs the test (test), the other holds his legs by the feet and shins. Then the participants change places.
Applied skills: skiing 1, 2, 3, 5 km. Skiing is carried out in free style at distances laid primarily on terrain with weak and moderately rough terrain in places sheltered from the wind in accordance with Appendix 7 to the Sanitary Regulations and Regulations “Sanitary and epidemiological requirements for the conditions and organization of training in educational institutions”, approved by the resolution of the Chief state sanitary doctor Russian Federation from
Applied skills: shooting air rifle or electronic weapons Shooting is done from an air rifle or electronic weapon. Shots - 3 test, 5 test. Time to shoot - 10 minutes. Preparation time - 3 minutes. Shooting from an air rifle (VP, type IZH-38, IZH-60, MP-512, IZH-32, MP-532, MLG, DIANA) is carried out from a sitting or standing position with elbows resting on a table or stand at a distance of 10 m ( 5 m for participants of the III stage of the complex) on target 8. The organizer provides weapons for performing the test. Shooting from electronic weapons is carried out from a sitting or standing position with elbows resting on a table or stand at a distance of 10 m (5 m for participants of the III stage of the complex) at target 8.
Applied skills: hiking with testing of tourist skills. The test is carried out on hiking trips in accordance with age requirements. For participants of the III, VIII - IX stages of the complex, the length of the pedestrian crossing is 5 km, IV - V, VII stages of the complex - 10 km, VI stages of the complex - 15 km. During a hiking trip, tourist knowledge and skills are tested: packing a backpack, navigating the terrain using a map and compass, setting up a tent, lighting a fire, and ways to overcome obstacles.
Applied skills: swimming 10, 15, 25, 50 m. Swimming is carried out in pools or specially equipped places on reservoirs. It is allowed to start from a bedside table, side or from the water. Swimming method is arbitrary. The swimmer touches the wall of the pool or the edge (border) of a specially equipped swimming area with any part of the body at the completion of each segment of the distance and at the finish line.
Mixed movement by 1; 1.5; 2; 3; 4 km. Mixed movement consists of running, turning into walking in any sequence. It is carried out on a stadium treadmill or any flat terrain. Maximum quantity There are 20 participants in the race.
Nordic walking 2, 3, 4 km Distances for participants nordic walking laid on park paths (if possible) on flat or slightly rough terrain. If necessary, participants are provided with poles, the height of which is selected taking into account height and physical fitness participants. Groups of starting participants are formed taking into account age, gender and physical fitness. Participants should wear sports clothing and footwear, taking into account recommendations for performing certain types of tests (tests).
The GTO standards were developed taking into account physiological characteristics floors, age groups And physical condition participants. 
Forward bends are included in mandatory or alternative types of exercises for all age groups, but vary starting position and the result that a participant of a certain gender and age must show to perform a certain GTO sign.
From a standing position on the floor or on a gymnastic bench, the exercise is performed by boys and girls 6-15 years old, men and women from 40 years old and above without age restrictions, as well as men and women 30-39 years old to fulfill the standards of the bronze GTO sign. The remaining categories of participants perform the exercise from a standing position on a gymnastic bench, and depending on age, gender and compliance with the standard of a certain GTO sign, the height from which they must reach the floor changes from +2 to +16 cm.
Boys and girls aged 6-15 years old, in order to meet the standards for the bronze and silver TRP badges, must touch the floor with their fingers, and the golden badge with their palms. Men and women 40-59 years old should touch the floor with their fingers, and older ones should touch the ankle joints.
Exercise technique
To avoid injury when performing forward bends, especially for athletes performing bends with a barbell, the following technique must be strictly observed:
- in the starting position, the legs should be shoulder-width apart, the body straightened with a slight arch in the lower back;
- at the beginning of the exercise, the participant takes a deep breath, holds his breath, bends over smoothly, making sure that the back is flat with a slight arch in the lower back and lowers to a position parallel to the floor gym, and the head is raised;
- before lifting to the starting position, exhale; the body must be lifted smoothly, engaging the muscles of the buttocks and hamstrings, but without straining the lower back.
Techniques for performing bends in yoga practice:
Pain when bending forward
Pain in the lower back or back occurs with osteochondrosis and other diseases of the spine. Depending on the stage of the disease, the pain can be moderate, tolerable, severe, acute, dull or aching. If pain occurs, regardless of the degree of its manifestation, it is necessary to consult a vertebrologist, osteopath and neurologist. These specialists refer for differentiated diagnostics (X-ray, MRI, CT and necessary tests), determine the cause of pain and, with the help physical therapy, manual or reflexology, as well as other methods eliminate it.
In connection with the spread of computer technology, schoolchildren and students change their study desk for a computer during the day, and employees of institutions change their office desk for a computer or for a car, lead a hypodynamic lifestyle and get used to slouching. Therefore, spinal problems appear not only in older people, but also at school age.
Before passing the GTO standards, it is necessary to eliminate the cause of back pain that occurs when performing the “bending forward” exercise.
And this is a video of bending over with a barbell.
Headache
If sudden pain occurs regularly when bending forward headache, this is a symptom of a possible illness with sinusitis, acute respiratory infections, influenza, migraine, hypertension, mental fatigue and others, for example, disease cervical region spine. In any case, the regular occurrence of headaches when bending forward is the basis for contacting a general practitioner, who will decide on the method of diagnosing the disease and the need to consult a specialized doctor (vertebrologist, neurologist, psychotherapist, traumatologist, ENT specialist, cardiologist). Self-administration of painkillers does not eliminate the cause of the disease; it is necessary to accurately diagnose the disease and begin its treatment.
The benefits and harms of exercise
The manifestation of pain in the lower back, back, and head was the cause of disagreement about the benefits or harms of this exercise. For a person who does not find out the cause of the pain and does not eliminate it, as well as for a participant who violates the technique of performing this exercise, it can be harmful. For a healthy person this is universal exercise for women and men, it combines the work of several muscle groups, developing, strengthening them, creating a perfect figure and maintaining the elasticity and mobility of the spine. Therefore, the standards for all stages of the GTO include forward bends.
A simple exercise known to all of us since childhood, nevertheless it is very useful for our body, especially for the back! If you cannot bend down and reach the floor with your hands, then it is time to see a doctor and find out the cause of the problem.
Wise people say this: the more downward bends, the longer your life. And this is partly true, because by bending down, we stretch our spine, eliminate tension, this is an excellent prevention of back pain, if you have no contraindications.
What do standing forward bends give us:
.exercise improves the mobility of the hip joints and the flexibility of the spine,
Bends are an excellent workout for stretching the spine, knee tendons and muscles back surface hips,
Exercise stimulates blood circulation throughout the body,
Contraindications.
There are few contraindications for performing this exercise, but they do exist.
First of all, this is high pressure, at which it is strictly forbidden to perform any bending. These are headaches or cerebrovascular diseases. If you have problems with the spine, it is not recommended to bend over, but your physical therapy doctor should warn you about this.
There are many variations of forward bends from a standing position, and every gymnastics routine contains one or two exercises that include bending down. You can simply touch the floor, you can clasp your shins with your hands, you can combine jumping ups and bendings, there are a lot of such exercises, you just need to start with bending. The technique for performing them is shown in the figure.
What should you pay special attention to?
.Feet should be shoulder-width apart.
Lower the body as you EXHALE, raise it as you INHALE.
Breathing when bending forward should be even, almost silent.
The lower back should maintain a natural curve, and rib cage must be straightened out.
When bending, you do not need to round your back, it should be straight.
At the bottom point you need to linger for 1-2 seconds, after which you rise up due to effort gluteal muscles.
Remember, standing forward bends are a great way to keep yourself in shape, but you need to perform the exercise smoothly, without sudden movements, and never perform the exercise on a full stomach. I wish you health and success in performing downward bends!
Compliance with the standard of the VFSK "GTO"
“Bend forward from a standing position with straight legs.”
Execution technique, stage judging,
ways to develop flexibility in school-age children
Zakharova Tatyana Sergeevna,
Nadyrshin Artur Muharrmovich,
teacher physical culture MBOU secondary school No. 38
One of the mandatory tests (tests) of the VFSK GTO is “Bending forward from a position, standing with straight legs on a gymnastic bench.” We will talk about how the standard is met, what main mistakes test participants make, as well as how to prepare for the tests and thereby improve your results.
Bend forward from a standing position with straight legs is performed from the IP: standing on the floor or a gymnastic bench, legs straightened at the knees, feet parallel at a width of 10 - 15 cm.
When performing a test on the floor, the participant, on command, performs two preliminary bends. At the third tilt, he touches the floor with the fingers or palms of both hands and records the result for 2 s.
When performing a test on a gymnastic bench, upon command, the participant performs two preliminary inclinations, sliding his fingers along the measurement ruler. During the third bend, the participant bends as much as possible and records the result for 2 s. The amount of flexibility is measured in centimeters. The result above the level of the gymnastic bench is determined by the “-” sign, below - by the “+” sign.
Errors:
1) bending the legs at the knees;
2) fixing the result with the fingers of one hand;
3) failure to record the result within 2 s.
According to methodological recommendations for the organization of judging of events of the All-Russian physical culture and sports complex “Ready for Labor and Defense” (RLD), a judging team consisting of a senior sports judge for the type of test of the All-Russian Physical Culture and Sports Complex GTO, a judge on the apparatus, a secretary, a judge for the participants and an assistant judge for the participants - a volunteer - can simultaneously accept the standard from 2 participants of the complex. The maximum number of participants in one day for the refereeing team is 300-350, after which the team should be replaced.
Flexibility is one of the five basic physical qualities of a person. It is characterized by the degree of mobility of the musculoskeletal system and the ability to perform movements with a large amplitude. This physical quality needs to be developed from the very beginning early childhood and systematically.
The external manifestation of flexibility reflects internal changes in muscles, joints, cardiovascular system. Insufficient flexibility leads to irregularities in posture, osteochondrosis, salt deposits, and changes in gait. Insufficient analysis of flexibility in athletes leads to injury, as well as imperfect technique.
Children are more flexible than adults. It is best to develop this quality at the age of 11-14 years. Usually in girls and young women this quality is 20-25% more pronounced than in boys and young men. Flexibility increases with age until approximately 17-20 years, after which the range of human movements decreases due to age-related changes. Women have 20-30% more flexibility than men. The mobility of joints in people of the asthenic type is less than in people with a muscular and pyknic body type. Emotional uplift when excited helps increase flexibility. Under the influence of local fatigue, indicators of active flexibility decrease by 11.6%, and passive flexibility increase by 9.5%. The highest indicators of flexibility are recorded from 12 to 17 hours of the day and in conditions of elevated ambient temperature.
To successfully pass the test and receive a well-deserved TRP badge, we offer exercises to develop flexibility:
Let's warm up on a treadmill, exercise bike, or simply run in place for 5-7 minutes;
Starting position – sitting on the floor, straight legs apart as wide as possible. Bend your torso forward as low as possible, smoothly stretch, “spring” with a small amplitude, return to the starting position, now bend alternately to one and the other leg, this exercise repeat 20-50 times;
Starting position – sitting on the floor, straight legs together. Bend as low as possible, trying to reach your toes with your fingers, do not bend your knees, “spring” 10-50 times.
Starting position – sitting on the floor with bent knees and feet tightly pressed to each other. Palms on feet. Elbows rest on knees. Using your elbows, slowly press on your knees, tilting your torso forward. The back should be straight at all times. Having reached the maximum possible muscle stretch, fix the position for a few seconds, gradually increasing the tension time to a minute;
Stand up straight. Slowly move your legs out to the sides so far that you feel the stretch in your muscles. inner surface hips As a result, an angle of 120-140 should form between the legs. The back is straight. When you feel tension, hold the position for 5-30 seconds. Every day, try to spread your legs wider and increase the interval of immobility.
Daily complexes for developing flexibility performed by students every day will help them independently prepare for taking the test.
Attached files
Forward bending is a simple exercise, known to many since childhood, which allows you to develop flexibility of the spine and tone the muscles of the abs, back and buttocks. In addition, this exercise is included in the GTO standards. Therefore, for all those who want to have a beautiful flexible body and be proud of your physical fitness, performing forward bends is a mandatory part of the program.
Why do it?
Leaning your torso forward is a completely natural movement for human body. The exercise does not require any physical training, nor sports equipment. It is ideal for independent training at home.Effect on the body:
- Forward bending of the torso improves the flexibility of the spine and the mobility of the hip joints.
- There is a training session to stretch the hamstrings and muscles of the back of the thighs. Especially if you do the exercise with straight legs.
- Strengthening the muscles of the abs, back, buttocks.
- Improving blood circulation, preventing vascular diseases of the head.
Contraindications
To be fair, it is worth noting that bending forward from a standing position, like any other exercise, has contraindications. Essentially, they are associated with two features of the movement: the inverted position of the body and the impact on the spine. In some conditions of the body these effects are undesirable:- High blood pressure, headaches, vascular diseases of the head.
- Problems with the spine, for which tension of the muscles of the lumbar region is not recommended.
Execution technique
Despite the popularity of the exercise, the technique for performing it has its own characteristics. Let's take a closer look at it.
- Stand up straight, place your feet shoulder-width apart, straighten your back. The lower back should maintain a natural arch, and the chest should be straightened.
- Tighten your abs and, keeping your back straight, lower your body down, turning in hip joints. If your current level of flexibility does not allow you to reach the floor with your hands, do not round your back, but bend your knees slightly. Flexibility will develop over time, and you will be able to fully perform a forward bend with straight legs.
- Hold at the bottom point for 1-2 seconds and, using the force of the gluteal muscles, return to the starting position. Perform the required number of repetitions.
Always focus on the fact that you are not pulling your body up using your back muscles. This is not only wrong, but also dangerous. The back muscles keep the body in a straight position, and the gluteal muscles lift it.
Also, when bending your torso forward, you should pay attention to breathing. Experts have different opinions on this matter. The simplest and safest option is to adhere to the anatomical features of the human body. Namely, in a standing position, the chest is straightened, the lungs can accommodate a sufficient volume of air. At the lowest point, it's the other way around. Therefore, it is logical to lower the body as you exhale and lift it as you inhale.
You can start by performing 10-15 bends in 2-3 approaches. The exercise should be done at a slow pace, without jerking, and completely under control. Strive to lower yourself from a standing position to a bend with your legs straight.
