When describing the positions of the hands in terminology, it is necessary to indicate their position in relation to the students’ torso, regardless of the position of the body (sitting, lying, standing, etc.). To define the position of the arms and movements of them, if they are not straight, the term “arms are slightly bent” is used, which means a slight, barely noticeable bend in them elbow joints with a free hand, or the term “half-bent” when the flexion is clearly expressed. For example, tilt to the left, arms half bent up.
Straight arm positions can be basic or intermediate.
Basic hand positions:
· hands forward;
· arms to the sides;
· arms back (to failure), arms up;
· hands up;
· hands down (indicated after the movement).
In the latter case, the palms are directed downward, in the rest - inward. The direction of the palms is indicated only when it differs from that accepted for this provision hands (Fig. 17).
hands forward hands to the sides hands back hands up
Rice. 17. Basic hand positions
Intermediate hand positions- these are positions in which the hands are at an angle of 45° to the main ones (Fig. 18). They are described by a compound term indicating the basic position of the hands, from which a given intermediate direction is formed, in which the hands begin to move to bring them to the described position.
Intermediate hand positions in the front and lateral planes (Fig. 19, 21):
· arms forward - downwards;
arms forward - up;
arms to the sides - downwards;
· arms to the sides - up;
· hands back.
In addition to the above, there may also be positions: arms crossed; arms forward and inward at an angle of 45°; hands up - inward (hands raised up, fingers touching).
Hand movements can be unilateral, that is, performed in one direction (Fig. 20):
Hands to the left - downwards;
· hands to the left;
Hands to the left - up.
arms forward – downwards arms forward – up arms to the sides – downwards
arms to the sides - up arms back - down
Rice. 21. Intermediate hand positions
Hand movements are divided into simple, arc-shaped and circles. These movements can be performed with straight and bent arms, as well as with forearms and hands.
Simple- this is a transfer of hands from one main or intermediate position to another, when the angular movement does not exceed 90°; in this case, only the following position of the hands is recorded, for example, hands forward - hands to the sides - hands to the side - up.
Arc-shaped –
movements with angular movement of more than 90°, but less than 360°. They are written as follows: 1) the term “arcs”;
2) direction of initial movement; 3) final position, for example:
And. p. – stand with arcs back, arms up;
And. p. – arm position up (according to the abbreviation rule, the term “arcs forward” is not indicated);
And. p. - hand stand to the right: arms downwards in arcs.
Circles (angular movement is 360°) can be performed in the front (frontal) and lateral planes. Like arcuate, they also get their name from their initial movement, for example:
And. p. – stand in a circle with your arms out;
And. p. – arm stand to the sides: circle with forearms down;
And. n. - circle stand right hand inside.
Thus, movements can be performed not only with two hands, but also with one, and also alternately. With both hands at the same time, you can perform symmetrical and asymmetrical, parallel and sequential, similar and opposite movements. The movements of the right to the right and the left to the left are movements of the same name; movements of the same name, on the contrary, are the right to the left or the left to the right.
Bent arm positions are divided into standard, derivative and complex.
Standard(Fig. 22):
· hands on the belt;
· hands in front of you;
· hands in front of the chest;
· hands to shoulders;
· hands behind the head;
· hands on head;
· hands behind your back;
· hands behind your back, crossed with your right (left).
Krasov L.I. Overcome by immobility
For a patient who is constantly in bed, everything matters: is the window close, is the room well ventilated, is there sufficient illumination or is the light not shining in the eyes, is there a radio connected, how is the TV located, where is the bed, are there any approaches to it from all sides. It is also important what the patient sleeps on and what he covers with. The color (and pattern) of the wallpaper is also important. It is known that it affects well-being: red, for example, excites, blue calms.
Bed linen should be constantly dry and packed no folds(the back sheet is attached with ties at the corners of the bed).
To protect the patient from bedsores and trophic ulcers, he must turn and turn every 2-3 hours, successively on the stomach, on the back. If it is impossible to turn it over completely, turn it alternately on one side and the other. In this case, they wipe the skin with camphor alcohol (2-3 times a day) or do a general cold rubdown of the entire body (morning and evening), which serves as a good massage that disperses stagnant blood in the superficial veins of the paralyzed legs.
It is necessary to especially carefully care for the skin of paralyzed parts of the body, reduce pressure on areas prone to pressure sores (sacral area, iliac crests, skin in the area of the ischial tuberosities, greater trochanters, knee joints, tibial crests, ankles, heels). Depending on the position of the patient, special pads or “bags” filled with flax seed or husk are placed under the bony protrusions so that there is no compression of the soft tissues between the bony protrusion and the hard bed (this interferes with their blood circulation and nutrition).
Flaccid paralysis and paresis with various trophic and metabolic disorders lead to severe complications. Treatment begins with the correct positioning of the torso and paralyzed limbs. This is the so called position treatment.
Experience has shown that a mattress filled with husks remaining after grain processing is hygienic, comfortable and perfectly protects against bedsores. Another option: two ordinary mattresses are folded so that a gap is formed between them, which should coincide with areas of the body that are especially susceptible to bedsores (pelvic area, sacrum). This will help treat already formed bedsores and create convenience for removing the drainage tube from the bladder, as well as significantly facilitate hygienic procedures.
Place a small, flat pillow under your head; you can do without it altogether.
Paralyzed limbs are given a slightly bent middle position at the knee and hip joints (preventing hyperextension of the knee joint and overstretching of the tendons posterior group thigh muscles) so that weakened muscles do not experience excessive stretching, and the joints are not subject to deformation. To do this, rollers 15-20-25 cm wide - cotton-gauze or filled with flax seeds - are placed under the lower back and knee joints. Under no circumstances should you allow your feet to sag! They are fixed with a special box at a right angle to the shin, in support with the entire plantar side and fingers. This ensures a neutral position in ankle joint and an obstacle to rotation in the hip joint (Fig. 2).
In the prone position, in order to increase the physiological curvature of the spine in the lumbar region (lordosis) and unload the damaged vertebral bodies, place 1-2 pillows under the chest. The bolsters are moved from under the knees under the ankle joints so that the feet hang freely and do not rest their toes on the mattress. The duration of this position depends on the patient’s condition: in the first weeks - from 20 to 30 minutes, and as it improves - up to one hour.
Direct continuation of "positional treatment" - passive movements, helping to preserve joint mobility, restore and maintain the patient’s understanding of normally performed movements.
To solve these problems, passive (with outside help) movements should be performed 2-3 times a day (carefully, smoothly, without jerking), in full. Number of repetitions - 10-20; If possible, the patient should accompany them with active attention, visual control, and a mental representation of the movement being performed.
Initially, the patient performs leg exercises with the participation of loved ones. Then, as you improve, the exercises become more independent and accessible. The patient himself can do a lot thanks to healthy hands, starting with the simplest movements available to him in the proximal limbs.
Passive movements first involve the distal parts - the joints of the fingers and feet, gradually including the proximal parts - the knees, hips. Particular attention is paid to extension of the toes, rotation and dorsiflexion of the feet (with lifting of their outer edge). Plantar flexion of a drop foot should be avoided. In the knee (trochlear) joint, only flexion and extension are possible, and the foot is fixed in the position of dorsiflexion by resting the heel and toes on the forearm of the person working with the patient.
Movements in the hip (ball-and-socket) joint are carried out in all planes (flexion, extension, abduction, adduction, pronation, supination and circular); helping the patient should press the head of the femur to the acetabulum.
Exercise 1. Starting position (i.p.) - lying on your back. While inhaling: with your hands, lift the thigh of the leg bent at the knee joint and press it tightly to the stomach. Hold your breath for 5-7 seconds. Then straighten your leg into an i.p. (exhalation). Repeat 2-3 times with each leg and both legs together.
Exercise 2. I.p. - Same. Slow, careful rotation of the leg, bent at the knee joint and pressed to the body, in one direction and the other. Breathing is arbitrary (4-5 times).
Attention! Until active movements appear in the hip joint, these exercises are performed carefully, pressing the head of the femur to the articular surface of the acetabulum, so that the joint (articular capsule, ligamentous apparatus) does not become loose and the usual dislocation does not develop, since the tendons of the paralyzed muscles cannot support them fortresses
Exercise 3. I.p. - lying on your back, legs bent at the knee joint. Keep each leg individually and both legs together from falling by lightly holding the shin. This exercise is aimed at training the adductor muscles of the thigh. Duration - 1 minute.
Exercise 4. I.p. - Same. Tilt both knees simultaneously to one side, then to the other - training the abductor and adductor muscles of the thigh (6-7 times).
Exercise 5. I.p. - Same. Pull the bent leg towards you, straighten the shin and fix it in a raised (straightened) position, preventing it from bending. To do this, you need to tense the quadriceps femoris muscle - the main muscle that keeps the knee joint from bending (5-6 times).
The contraction of this one muscle is enough to start standing and walking without fixing orthopedic devices. It is useful to know that one of its heads is thrown over the hip joint and attached in the pelvic area, and the other three are on the thigh: together they form one tendon, which contains the patella, and are attached to the upper third of the tibia, fixing the knee joint. By lifting (bending) the hip, they participate in walking.
Exercise 6. I.p. - lying on your back. Try to contract the quadriceps femoris muscle (patella play). Perform continuously throughout the day.
Exercise 7. I.p. - lying on your back or stomach, alternately tighten your straight legs (due to movements in the pelvic area), simulating walking in place, while contracting and relaxing the muscles of the perineum. Breathing is voluntary. Several times a day for 1-2 minutes.
Passive-active exercises and self-massage of the legs eliminate congestion in the muscles and somewhat revive the urine flow, which is of no small importance for patients with damage to the pelvic organs. Don't forget about breathing, remembering that physical exercise without proper breathing is worth nothing.
“Therapeutic position”, passive movements and massage are just preparation for active movements , playing a crucial role in recovery. You need to start with the most basic, simple tilts, turns and rotation of the head. Then - turns, extensions, bends of the torso and soft lateral movements in the spine.
Thus, by alternately moving the upper half of the body (with the legs and pelvic area motionless), as well as with soft lateral movements in the spine with traction by the legs, I set the dislocated vertebra (this happened on the third night! Proof of this is my straight back with a crooked postoperative suture on her).
Exercise 1. I.p. - lying on your back. Throw back your head as much as possible, bend in the chest, looking at the head of the bed - inhale. Hold your breath. Take your head, pressing your chin to your chest, and exhale for a long time (3-4 times).
Exercise 2. I.p. - the same, but grab the headboard of the bed with your hands (to enhance the movements). Bend further, holding yourself in this position for several seconds. Then complete relaxation (2-3 times).
Exercise 3. I.p. - Same. Stretching your arm up as far as possible and slightly lifting your shoulder blade off the bed, try to reach something (an imaginary object) above you. You can hang an apple or a tangerine - an element of the game for greater incentive. The benefits are undeniable (4-5 times).
Exercise 4. I.p. - Same. Try to reach the opposite shoulder, headboard, knee, etc. with your hand. (3-4 times).
Exercise 5. I.p. - lying on your back or stomach. Hands slide along the body: one is pulled up to the shoulder, the other is lowered along the opposite thigh, to the knee. And vice versa. Breathing is arbitrary (5-7 times).
Exercise 6. I.p. - lying on your back. Imitation of walking - lying down, resting your feet on a soft cushion. Exercise helps restore normal mobility of the spine.
As soon as the acute and sub-acute periods have passed, it is necessary to diversify, complicate and strengthen independent gymnastics for the torso in various starting positions: lying on your side, on your chest, kneeling.
Strengthen active gymnastics You can use small dumbbells (1.5-3 kg), rubber bands and medicine balls (suspended). However, they should be used in the afternoon, when the whole body has worked hard and is ready for increased muscle load. IN active gymnastics training of all muscles is important, but exercises for the torso dominate - the muscles of the back and abdominals, because they provide correct posture, support the spine, prevent its curvature and pain, and restore correct position and functions of internal organs.
Exercise 1. I.p. - lying on your stomach, face down. Arms bent at the elbows, resting on the forearms, palms at chest level - preliminary inhalation. While holding your breath, raise your head, shoulders, and push up top part torso, bend over thoracic region spine, without lifting your stomach (navel) from the bed (“cobra”). Look up (10-20 seconds). Slowly lower - long exhale, relax (2-3 times) - fig. 3.
Rice. 3
Option: the same, but with the head and body turned (lateral “cobra”) in one direction or the other. Breathe the same way. Look over your shoulder back, at the opposite heel (when lifting and turning the body to the left, the left hand remains resting on the forearm, the right hand straightens, while the body rises and turns to the left). (2-3 times in each direction). Exercise helps treat and prevent stoop and other curvatures of the spine in the thoracic region, and improve posture.
Exercise 2. I.p. - lying on your stomach. As you inhale, bend your knees, grab your ankles with your hands and, raising your head and shoulders, straightening your hips and straining your arms, arch your back like a stretched bow. Hold your breath as much as possible, but not overpowering yourself, then slowly exhale and relax (2-4 times) - fig. 4.
Rice. 4.
Option: when the body bends in an arc, rock on the stomach ("rocking chair") back and forth, from side to side (the stomach, bladder and intestines should be empty). Duration - from 30 seconds to 1 minute. In addition to developing correct posture, this exercise serves as an excellent massage of the abdomen (muscles and viscera), stimulates the activity of the abdominal organs, and reduces fat deposits. abdominal wall, congestion in internal organs.
Exercise 3. “Wrestling bridge.” I.p. - lying on your back, placing and pressing your legs bent at the knees (pressing your heels to your buttocks). Using your hands, slowly raise your body, bending over, standing on your hands and leaning on your head (at first, the arms are secured), slightly leaning forward until the forehead touches the bed, then back - with support on the back of the head. You can put your hands behind your head or grab the headboard. To increase the load on all muscle groups of the neck and spine, this is not prohibited. "rolling" turn your head left and right. Return to IP in the same order. Stay in this position for 10-20 seconds with sufficient rest between "bridges". Breathe evenly, with your stomach (2-3 times) - Fig. 5.
The proposed exercises help restore lost mobility of the spine, maintain its elasticity and prevent early ossification and various pathological curvatures. Each vertebra individually, the entire spinal column, its ligaments and muscles are evenly stretched and massaged. This ensures abundant blood flow to the spine, deep and superficial muscles responsible for its condition. The spinal canal expands, the spinal cord is released from compression, and the circulation of cerebrospinal fluid improves. Debilitating and tiring pain in the back and lower back is eliminated or reduced. Painful phenomena in the muscles such as myositis finally disappear.
Sitting down during this period is not recommended, so as not to further deform the bodies of broken, crushed vertebrae. You should sit down no earlier than 6 months after the injury, but gradually and for a very short time. It is especially harmful to sit and move around a lot wheelchair. It is better to exercise more, crawl, walk in a playpen, swim (if possible) and rest, lying on your stomach, placing 1-2 pillows under your chest. In this position, the entire ligamentous-muscular system of the spine comes into a state of relative relaxation. This way you can eat, read, write, work, etc.
Getting to your feet and restoring walking only using the vicarious muscles (muscles that replace paralyzed ones) is a difficult, but with persistence, a completely feasible task. However, the effect is achieved only with a certain sequence of classes and clarity of tasks at each stage of rehabilitation treatment.
The first stage is training healthy muscles shoulder girdle and border areas, trunk muscles, including those affected. It is important to speed up activation and shorten the period of subsequent standing on your feet and learning to walk. To develop the support function, it is advisable to place the patient as early as possible, first on his knees with support on his forearms, then on straight arms, until he finally straightens his body, holding onto the bed bars with his hands. It is necessary to start exercises for the torso in time: turns, bends, flexions and extensions.
The second stage is learning to crawl back and forth in bed, then on the floor (certainly with soft knee pads). Turns are useful - with an additional step in one direction and the other. This is a mandatory stage of rehabilitation. Exercises increase muscle strength and mobility of the hip joints, and teach you to control movements. Walking skills are acquired, and exactly those muscles that will be needed when the patient gets on his feet and begins to learn to walk are trained.
So, first crawl, swim, then stand and walk. All stages of movement and their order must be strictly observed. Before moving on to finely coordinated movements, walking (often overcoming fear and inevitable difficulties), one must acquire the ability to maintain an upright posture for a long time and maintain balance.
Preparation for getting to your feet includes training in orthostatic reactions, since the body is detrained, there is a large load on the vessels (brain, heart) when moving to a vertical position (the blood supply to the upper half of the body is depleted). It is no coincidence that it is recommended to begin to activate hemodynamic functions as early as possible and strengthen balance mechanisms by exercising on a special rotating table, with varying degrees of fixation of the torso and legs. Training sessions begin with an inclination of 20°-30° for 10 minutes (once or twice a day), gradually increasing it to vertical (90°) over 15-20 days. In this case, the duration of the procedure can reach one hour. It is recommended to set up a table in front of the patient for reading, writing, working, eating, and equipment for performing various exercises available to him for the arms, shoulder girdle, and torso in combination with orthostatic load and breathing exercises in this starting position.
While relaxing the fastening belts and straps, set the task to further expand and complicate the exercises for the torso and legs: marking time, transferring the weight of the body from one leg to the other, opening and closing the knee joint. This type of training has a beneficial effect on the trophism of the limbs.
The same rotating table can easily be turned into an inclined plane (for an upside down pose), which changes the conditions of blood circulation and leads to increased blood flow to the brain and heart. Of course, this is contraindicated for high blood pressure, glaucoma, and myopia up to 8-9 diopters.
Training in the most relaxed conditions is most favorable for identifying the first active movements in paralyzed limbs. This is achieved by eliminating the patient’s own weight, the heaviness of his motionless legs, removing friction forces during movements, choosing optimal starting positions, using the laws of inertia and the necessary preliminary stretching of the working muscles.
This is why exercises in the pool are so useful (the lifting force of the water and its elastic qualities help) when standing, walking and exercises with feet afloat. In short, it is important to follow the principle of swimming before walking. These include exercises performed on a sliding plane (ebonite + talc) or a platform on rollers, while balancing one leg or both legs at once on special block devices along with suspensions, hammocks and blocks, as well as rubber bandages, tourniquets, and springs. Suspension and elastic systems allow you to detect your own isolated movements in incompletely paralyzed muscles (flexion, extension, abduction, etc.).
The main goal of all these exercises is to, by removing the load from paralyzed muscles as much as possible (creating easier conditions), to identify the first movements in partially paralyzed muscles and begin training them for strength and endurance. In addition, such auxiliary devices and devices expand independence in classes, making it easier for loved ones to care for them and the work of the methodologist.
The patient should try to perform each exercise independently or with the participation of a methodologist, who is only required to complete it with the maximum range of motion. As you gain muscle strength stepwise exercises should be done - holding the partially paralyzed leg at a certain level while it moves. Each of them is worked out separately, for a long time and persistently.
In the arsenal of rehabilitation means, one of the most effective is the simplest block-weight sets (or rubber bandages, but in this case it is necessary to use special hammocks that hold the leg (Fig. 6, 7).
Rice. 6 Fig. 7
The restoration of movements is based on the complete or partial balancing of the own weight of both the limb as a whole and its parts by a system of strictly dosed counterweights, thanks to which the patient becomes an active participant in the treatment process, and the possibilities for restoration and compensation of lost functions increase significantly. A water dynamometer also comes in handy. It would seem like child's play to press with a partially paralyzed leg on a rubber bulb pressed against a hard wall and connected by a rubber tube to a water dynamometer. But this way you can monitor the results of your efforts, and the treatment becomes meaningful and purely sporting. With the help of a block device and appropriately selected counterweights (or rubber shock absorber bands), you can learn to sit up in bed without assistance and lower yourself back into bed. starting position lying down. Also, with the help of wide, comfortable straps, the patient can be balanced while sitting in bed, squatting, kneeling, without the danger of falling and additional injuries (Fig. 8).
Rice. 8
To restore and train the motor functions of partially paralyzed trunk muscles in a vertical position, I use the device I proposed with balancing weights (author's certificate No. 208205, published on December 29, 1967) - fig. 9.
Rice. 9
It is equipped with a special suspension system, fixed in the middle part of the cable, thrown through two blocks with rolling bearings pressed into them. At the free ends of the cable there are weights that are selected so as to balance the body (a state similar to weightlessness is created). This is the starting position. Then, depending on the degree of injury, stage of the disease, fitness, muscle strength, a gradual increase in the load on the affected muscles is achieved, changing the size of the loads. We must remember that the appearance of the first active contractions with an increase in muscle strength is the result of slow but persistent work.
With the help of this design, having put on the belt of the suspension system, it is possible to stand upright without restraining orthopedic devices (Fig. 10) and, without fear of falls, successfully perform a number of movements that are difficult for a paralyzed person: stepping in place, swinging a leg, turning, bending, lifting on toes , squats, etc. (Fig. 11).
Rice. 10 Fig. 11
Finally, the structure can be used as a gymnastic bar for hanging exercises, which are so necessary for the spine, muscles of the upper shoulder girdle and torso (Fig. 12).
Rice. 12
Remember: muscle strength can only increase through active exercises when the student moves parts of the body himself, without the intervention of others. These exercises should be accessible, not too difficult and not too easy, and mastered in strict sequence. Training in lighter conditions with a gradual increase in load is especially useful for restoring affected muscles, since it does not cause overwork, which adversely affects physiological processes in muscle and nervous tissues.
To stand and walk with paresis and paralysis of the legs (muscular hypotonia), the only way out is prosthetics, which achieves the goal only with sufficiently reliable fixation of the joints of the lower extremities. When training the supporting function, one cannot do without various orthopedic devices that rigidly secure the knee joints.
This refers to lockless temporary sleeves, removable rear splints made of plaster or light plastic (polyethylene, etc.); tire-sleeve devices (splints - with locks in knee joints); special shoes with a hard back (keeps the foot from sagging, relieving the so-called stoppage in case of paresis of the dorsal flexors of the foot). An ankle joint and a cuff on the upper third of the lower leg are used to hold a loose, drooping foot so that it does not catch on the ground when walking. In splints or a corset, instead of a metal frame, you can use inflatable tubes made of durable rubber.
Corsets can be stationary (rigid) or temporary (light). Stationary ones significantly limit the mobility of the spinal column, which, when worn constantly and for a long time, reduces the functional performance of the back and abdominal muscles, reduces their strength and general motor capabilities. It is preferable (in all cases) to create and maintain in shape your own muscle corset, which prevents spinal deformities. Dosed and gradually increasing loads allow this.
When a paralyzed foot sags and falls, clinging when walking, orthopedic socks with elastic bands sewn into them along the back surface help. You can walk in them without shoes, swim, or wear any non-orthopedic shoes (Fig. 13).
Rice. 13
Many come up with individual devices and techniques to “revive” paralyzed and partially paralyzed muscles and develop walking skills. For greater load on the quadriceps muscles, I recommend the following training exercises.
1. Walk with loosely laced splints, opening the locks on one or both at once, so that the knee joints are grasped by their own muscles.
2. For the same purpose, stand and walk in the arena with knee support - in small steps, taking short walks around the house (Fig. 14, 15).
Rice. 14 Fig. 15
3. While standing, stomp on the spot in a knee support, periodically transferring the main load from one leg to the other. After 5-7 minutes, sit down for 3-5 minutes and get up again. Repeat 3-4 times a day.
4. Do “zero-gravity walking” in the water with a feeling of lightness in the body and free control of it.
5. Unload the spine and leg muscles from your own weight using the apparatus I proposed.
6. When mastering the skills of walking without splints, use felt boots, specially rolled above the knees, which partially replace fixation devices and orthopedic shoes, which is especially important in winter.
7. In summer, instead of rough, awkward and heavy orthopedic shoes, you can wear soft, elastic sports shoes: boxers, wrestling shoes (with a hard back and high lacing).
Attention! When standing early without fixing devices, there is a danger of hyperextension of the leg at the knee joint (recurvation): Another danger: falling and spraining, damage to the not yet strengthened muscles and their tendons and ligaments. It is also easy to break a leg if you have previously had to lie for a long time in complete inactivity, without performing special exercises, without crawling, without getting to your feet.
Each ORU begins with a certain starting position, so the main starting points must be clear to students, correctly understood and followed. Particular attention should be paid to ensuring that the basic starting points of the exercises are strictly followed, since only correct execution of the exercise will give the highest physiological effect. Even the smallest mistakes make the exercise easier, reducing its effectiveness. Therefore, from the first steps of training, constant and strict control when performing exercises from the beginning of the movement to its end is very important. Only in this case will students acquire the necessary posture, coordination of movements and rid themselves of the harmful tendencies that occur to perform exercises somehow. With elementary school students, before starting to perform outdoor switchgear complexes, it is necessary to master the basic starting positions and movements of the arms, legs, and torso. Each starting position must be performed with a delay of 3-4 seconds. While stopping in such
the initial provisions require verification and clarification of the adopted position. To reinforce the basic principles, you can give homework assignments with a recommendation to perform them in front of a mirror.
End of work -
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PZO Methods of teaching gymnastics at school
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When recording a separate movement, it is necessary to indicate: a) the initial position from which the movement begins; b) name of the movement (bend, squat, turn, lunge, etc.);
Outdoor switchgear training
Outdoor switchgear training is carried out in various ways. According to the show. The exercise is shown “in a mirror”, standing facing the students. To begin with, the command “Initial position ACCEPTED” is given. If you accepted everything
Methods for conducting outdoor switchgear
To perform outdoor switchgear in the preparatory part of the lesson, students are usually lined up in an open column, in a circle (several circles) or in a line. There are three main ways to carry out the outdoor switchgear complex:
In-line method
The flow method provides for the continuity of performing a set of exercises, i.e. without pauses or stops, which significantly increases the density of classes and activates the activity of the central nervous system.
Pass-through method
It differs in that the exercises are performed in motion or with significant movement of students through the center of the hall. In the first case, the exercises are performed in a column one at a time while moving around.
Circular method
For development physical qualities In the main part of the lesson, it is most effective to use the circular method of conducting outdoor switchgear, the features of which are as follows. 8
Complex for developing strength
1. From a seated position, raise your legs to a corner and then return to i. p. 2. From emphasis lying on the floor, flexion and extension
Exercises to develop correct posture
The first exercise in the ORU complex in classes with children should always be an exercise to feel the correct posture. It makes it possible to take a pose that corresponds to correct posture, and remember
Choreography exercises
It is very important for children to master the so-called “school”, the culture of movements. A significant role in solving this problem is played by choreography exercises, which include elements of classical dance.
Outdoor switchgear complexes without items for the in-line method
A set of exercises for students of grades IV-VI 1. I. p. - o. With. 1 - hands forward; 2 - arms to the sides; 3 - hands up and clap above your head; 4 - arcs of planks
Outdoor switchgear complexes without items for the walk-through method
Complex for students of grades VIII-IX 1.I.p.-o. With. 1-4 - three steps forward and put your foot down; 5 - arc your arms up, stand on your toes; b - o. With;
Outdoor switchgear complexes with jump ropes
Complex for 1st grade students 1. I. p. - o. s, jump rope, folded in four, below. 1-2 - pulling the rope, arms up, stretch - inhale; 3-4 - and. p. - exhale.
Outdoor switchgear complexes using gymnastic benches
To carry out the exercises, you must use stable benches. They can be placed in different ways in the hall. For example, along the hall there are two rows of 2-3 benches in a row, parallel to one
Shaping
In recent years, we have increasingly come across the new word “shaping”. What is it? First of all it's the name new system classes aimed at correcting and maintaining a good figure, which in
Hatha yoga
Ogymnastics Indian yogis everyone has heard, meanwhile, methodological literature on the use of the yoga system for health-improving and preventive purposes until recently in our
Hatha yoga exercises
First group Basic poses for complete rest. 1. Ideal rest pose (shavasana). This pose is very important for rest and relaxation, as performing any difficult asana
Stretching
Acquaintance with yoga asanas leads to the idea that its modernized exercises are largely used in stretching. Therefore, it is believed that the predecessors of modern stretching are poses
Chinese exercise system
Established school national gymnastics health, sports and applied areas was formed to a greater extent under the influence of European systems: German, Sokol Swedish and
Gymnastics for the eyes
Nature created the eye to be spherical. Therefore, it can easily rotate around three axes: vertical (from left to right), horizontal (up and down) and an axis coinciding with the optical axis of the eye. Wok
Male sexual health
One of important tasks physical education for high school boys is the prevention of male sexual health as a leading factor in fulfilling the function of fatherhood. Lifespan
Sequence of training.
1. From a sitting tuck position, roll back and forth on your back. 2. From a sitting tuck position, roll back and roll forward to return to i. p.
Sequence of training.
1. Grouping from various and. p. 2. From an emphasis, crouching, roll back and roll forward, sitting in a tuck.
Shoulder stand
Execution technique: From a squat position, holding the middle of the shin with your hands, roll back. At the end of the roll, touching the floor with your shoulder blades, rest your hands on your lower back and straighten
Sequence of training.
1. From a crouching position, somersault back into a crouching position.
for boys
1. From an emphasis position, squatting somersaults forward, standing on your shoulder blades - 2.5 points. 2. Roll forward into a squat with an inclination - 1.0 point. 3. Backward somersault, crouching - 2,
Common mistakes
1. Incorrect positioning of the head (not on the forehead, but on the crown). 10*
From a three-step run-up, somersault forward with a jump
Technique of execution. A characteristic feature of the technique is the presence of a flight phase after a push with the legs; in an unsupported position, the body is slightly bent at the hip joints. After
Sequence of training.
1. Swing one, push the other, handstand with help. After entering the stance, the performer spreads his legs apart, and the belayer supports him from the back with a grip about
Back somersault
Execution technique. From a stand-up position, squat your feet at the width of your feet, shoulders slightly forward, group (frame 1); tilt your head forward, pushing off with your hands, quickly roll onto the shovel
Swing one and push the other handstand
Execution technique. From and. with your arms up, tilt your torso forward with a wide step. Place your hands on the floor shoulder-width apart, fingers apart (frames 1-2). With a swing of one and a push of the other,
Flip to the side
Execution technique: Standing facing forward in the direction of movement, swinging your arms forward and upward, lunge with your right (frame 1); alternately leaning on your hands and turning to the right, come to a standing position
Sequence of training.
1.Teaching the correct landing position: half squat on your toes, feet hip-width apart, arms forward with palms down, back straight (Fig. 101).
Jumping over a short rope
Learning to jump over a short rope begins after students have mastered jumping over a long rope. Sequence of training. 1.Definition
Sequence of training.
1. From a standing position on one leg, the other back on your toes, arms back, push one and swing the other while swinging your arms forward and up, jump and land in the floor position
Jumping from heights
Having repeated the introductory exercises studied earlier, begin to consolidate skills in jumping with a gradual increase in height up to 80 cm. It is necessary to constantly demand from students soft and stable
Landing
Execution technique. Landing completes the jump and determines its overall quality. Having landed on the toes of tense and straight legs, you must immediately lower yourself onto your entire foot,
Leap onto the bridge
Execution technique: Running up and kicking are a single integral action. The jump on the bridge is the link between them. The effectiveness of the push depends on the correct attack.
Sequence of training.
1. Walking with a roll from the heel, rising high on the toes. 2. Jumping legs together with hands supporting the bar of the gymnastic wall (apparatus). 3. Jumps
Sequence of training.
1.Rapid flexion and extension of the arms while lying down, legs on a gymnastic bench (8-10 times). 2. Standing at a distance of 1 "m from the wall, fall with your straight body on the wall
Typical mistakes.
1. Insufficiently energetic swing of arms. 2. Insufficient leg drive. Insurance and assistance. Insure, standing in front and slightly to the side, in the first hour
Typical mistakes.
1. The back does not rise actively enough in the first half of the jump. 2. Delay in squatting position. 3. Incomplete extension in hip joints or bent back
Typical mistakes.
1. Hold hands on the apparatus. 2. There is no extension of the body after pushing with the hands. 3. Body extension is performed only by raising the shoulders, the legs are not pulled down and back
Sequence of training.
1. Lying sideways on the floor and turning into a lying position. 2. From the support position lying behind, legs on the bench, straightening at the hip joints and pushing off with one hand, support position lying down
Sideways jump over a horse
Technique completed
Sequence of training.
When mastering the jump, you can use all the leading exercises that were used when learning to jump legs apart over a goat in width, then repeat the following exercises: 1. Jump
Common mistakes
1. Relatively low swing (after pushing against the bridge, the legs do not rise higher than the horse’s body). 2. Push with your hands under yourself (instead of a stopping push with your hands, you get a raking
Sequence of training.
1. Jump using the “stepping over” method over a gymnastic bench. 2. From the seat on the horse on the right hip, lean your hands behind you and, swinging your legs forward and to the right, jump off
Sequence of training.
1. Perform squatting and kneeling positions on the floor. 2. The same, but on gymnastic benches placed parallel to each other. Students of 5-8 people you
Climbing the gymnastic wall
Execution technique. By gymnastic wall, as well as on gymnastic benches, climbing up and down with the same name (Fig. 116,a) and different names is performed
Sequence of training.
1.Standing sideways to the gymnastic bench, lean your hands on its edges, alternately place your legs on the bench at close range while kneeling and, alternately moving your legs to the other side with
Standing hangs
1. Hanging while standing on bent arms (Fig. 120). Hold hands at shoulder level
Visas (simple)
1. Hanging (Fig. 129). Arms, torso and legs form a straight line. In the hanging position, keep your body straight, the muscles of the shoulder girdle moderately tense, and your stomach tucked. Vna
Rope climbing on bent arms with cross leg grip
Execution technique. Hanging on bent arms, bend your legs forward and grab the rope with your legs crossed so that the outer side of the foot of one leg and inner side other shins
Exercises in hangs and supports
1.Hang - hang with legs bent - hang. Perform 5-6 times. 2. Hanging with bent arms - lowering into a hanging position in 6-8 seconds. Perform 2-3 times. 3. Hanging pull-ups (boys).
Rope climbing in three steps
Technique of execution. The first technique is from hanging while standing, bending your legs, pull your knees to your chest and grab the rope by lifting your legs crosswise and with your knees (Fig. 144, a, b); second appointment - ra
Climbing over a 1 m high log
Execution technique. In general, it is similar to the technique of climbing over a log 90 cm high (III class). However, from point-blank, the step-over should be done not point-blank outside, but straight to point-blank with one leg apart
Overcoming obstacles
The goal of the training is to teach children the ability to use learned climbing techniques in more difficult conditions. To solve this problem, the height of the projectile increases, the technical complexity becomes more complicated.
Hangs and supports
The bent-over hang (Fig. 147) is performed on the crossbar, uneven bars, and rings. The body is bent at the hip joints at approximately 50-70°, the back is rounded, the head is slightly tilted towards
On the gymnastics bench
1. Lying down, hands on a bench, flexion and extension of the Arms (boys - 8-10 times, girls - 5-6 times). 2. B
Hand rest
Execution technique. The body is held straight without sagging shoulder joints. With your hands, slightly bent at the elbow joints, grasp the poles, leaning primarily on them.
1. At the ends of the poles, jump and move to the middle of the bars - 3.0 points. 2. Swing your legs forward, sit your legs apart - 2.0 points. 3. Overstep with the right hand
Hanging with one leg apart (on horseback)
Execution technique: Hanging while lying with your legs apart can be performed in various ways, but taking into account the sequence of training, it is advisable to use the students’ existing motor skills.
Sequence of training.
1. From hanging on the gymnastic wall, raise your straight legs higher (2-3 times). 2. From hanging, standing with your back to the gymnastic wall, push one leg and swing the other to raise your legs higher
Sequence of training.
1.Repeat the position of the emphasis on the hands. 2. Swinging in support on the forearms. 3. Swinging in support on the hands with a gradual increase in amplitude.
Sequence of training.
1.Emphasis lying down and lying behind, hands on the floor, feet on a gymnastic bench. 2. Swinging in support on the forearms and dismounting with a swing back inside the bars. 3. Repeat
Sequence of training.
1. Swinging at emphasis with a gradual increase in the amplitude of swings and dismounting with a swing back into the bars. 2. Swinging in support with the legs spread on the backswing and bringing them together
Sequence of training.
1. From hanging while standing, push with two to hang on the left (right) outside. 2. Swinging while hanging on one outside. The amplitude of the swing is achieved by swinging the free leg. 3.
Sequence of training.
1. On the middle crossbar, repeat the lift with one leg at a point, apart from the outside. 2.
Sequence of training.
1. From the support position sitting behind you with your back to the gymnastics bench with bent arms, go to the support position lying behind you (repeat 2-3 times).
From swinging at support, flexion and extension of the arms
Execution technique: The exercise is performed both on a forward swing and on a backward swing. The last option is more difficult. Therefore, with IX grade students, it is advisable to begin mastering the
Combination for test lesson
1. At the ends of the poles, jump forward and move forward with temporary pushes of the hands to the racks - 1.0 points. 2. Lower yourself down onto your forearms and swing
Sequence of training
1. On the floor, repeat the headstand with strength (Class IX). 2. From a squat with your legs apart, somersault forward into a squat with your legs apart. Pay attention to the first half of the somersault (support with shoulders
Combination for test lesson
1. From swinging in support on your hands, rise with a forward swing into a squat with your legs apart - 2.5 points. 2. By swinging inwards, the angle stop (hold) - 1.0 points. 3. Back swing
From an emphasis, bent over on your hands, rise into an unbending position with your legs apart
Execution technique: From swinging in support on your hands, swing forward to take a position close to a stand on your shoulder blades. Then bend, bringing your legs closer to your chest, and, slightly lowering your pelvis, p
Sequence of training
1. From the emphasis, bent over on the mat, extension of the body to a position close to the stand on the shoulder blades and return to i. p. 2. From the emphasis on the hands on the uneven bars, lifting the knees by force or swing
Combination for test lesson
1.From swinging in support on your hands, swing forward, support bent on your hands and lifting your legs apart into a sitting position - 3.0 points. 2. Swing inwards and stop at an angle (holding
Bend over from emphasis, crouching on one leg
on the lower leg with the other swing back Technique of execution. From balance, tilting the torso forward and grasping
Training programs
Rope climbing while hanging on bent arms with gripping the rope with your feet Technique of execution. Hanging on bent arms (see Fig. Frame 1) bend
From an emphasis, bent over on your hands, rise into a sitting position with your legs apart on the uneven bars
Execution technique: From swinging in support on your hands, swing forward and take a position close to the stand on your shoulder blades (frame 1). Then bend, bringing your legs closer to your chest, and slightly lower
Combination for improvement and control lesson
Standing on the right, left back (up to 30°), arms to the sides, eyes closed (5 s) - opening the eyes, moving on the toes to the middle of the log - stopping, turning around by stepping - standing on the left
Combination for improvement and control lesson
I.p. - stand with your right leg apart, arms to the sides. With a left step, lower yourself onto your right knee, arms up - you-
Combination for improvement and control lesson
I.p. - stand on the left, right back (up to 45°), arms up. Three-four quick steps on toes, arms to the sides and lunge with the right - straightening up, turn around into a lunge on the left
Combination for improvement and control lesson
I.p. - stand right in front of the left, arms up. 1. Two side steps with the left foot - 1.0 points. 2. Two side steps on the right foot - 1.0 points. 3. Step p
Combination for improvement and control lesson
I.p. - standing longitudinally at the right third of the log. 1. Jump up point-blank, right to the side on the toe - 1.0 points. 2. Turning to the left, stand on the right knee, ru
Combination for improvement and control lesson
I. p. - stand longitudinally in front of the log at the right end. 1. With a running swing of one and a push of the other, crouching emphasis - 2.5 points. 2. Getting up, turn left to st.
Combination for improvement and control lesson
I.p. - standing at an angle to the log with your left side. 1. From an oblique run with a push of two, jumping up at point-blank range, crouching, left in front - 2.0 points. 2. Stand up, arms to the sides -
Cossack saber
The Cossack's dexterity is manifested in precise counteraction with a blade to the enemy's weapon in unpredictably occurring and fleeting fights, and in the execution of structurally complex combination techniques. After all, fights are replete with unexpected situations that require instant decisions and actions, taking into account the length of possible attacks and the relative positions of the competitors. Therefore, the spatial and temporal adequacy of various counteractions to the enemy is associated with the level of dexterity, which should be considered as a set of manifestations of coordination abilities.
The specialization of dexterity, which begins after the standardization of standard weapon movements and movement techniques, has significant features and depends on the qualifications of those involved. There is a feature in checkers fencing in which dodging or rebounding from a blow from an enemy’s weapon is preferable to protecting oneself by placing one’s blade under the enemy’s attack.
1. From combat positions, jumps are performed left and right, forward and backward.
2. A deep jump back is made from the fighting stance, going into a deep squat and returning to the starting position.
3. From a combat stance (from various combat positions), deviations are made to the left and right. In the future, the exercise becomes more complicated and is done in pairs. One of the opponents is armed with a soft blade. An armed man makes oblique blows, an unarmed man, without moving from his place, avoids the blows. Oblique blows from above are complemented by oblique upward blows from below, then complemented by horizontal blows to the body, as well as blows to the head and legs.
4. "Tag". Opponents armed with soft blades try to touch predetermined areas (shoulder, body, arm), while dodging each other's blows.
5. I.P.: stance with a saber in a sheath or with a soft blade in the left hand. Repulses with a saber or a soft blade thrown tennis balls in the air.
6. Using a stick (blade) to hit tennis balls rolling around the room on the right and left.
7. Movements in a series of steps forward in a fighting stance and somersaults forward and to the side.
8. Moving in a series of steps back in a fighting stance and somersaulting to the side and back.
9. Running forward in a fighting stance and lunging.
10. Running back in a fighting stance and lunging. Jumping lunge and somersault forward and to the side.
11. Combination of movements - running, somersaulting, crawling on the belly, jumping and striking with a lunge.
12. From positions, jump to the left - strike, jump to the right - strike, jump back - strike.
13. Jump turn 90 in a fighting stance.
14. Jump turn 180 (270, 360) in a fighting stance position.
15. Jump 180, landing on the shins, and jump back to the starting position. In the future, the same with the checker and the jump is performed at 360.
16. A piece of paper is placed on the combat end of the checker. Throwing it up, chop as many times as possible.
17. A sheet of wet newsprint is hung on a stretched thread. Chopping with a saber.
2.3.3. Exercises to build endurance
Endurance provides the Cossack fighter with maintaining the achieved level of technology, performing standard attacks and defenses, high accuracy of striking, and the ability to avoid mistakes in weapon movements and movements in conditions of long and intense competitions. Endurance can be high-speed, determining the capabilities for fighting with extreme intensity, which is based on anaerobic (oxygen-free) energy supply mechanisms; general, based on aerobic mechanisms of energy supply, the requirements for which are possible in long or multi-day competitions or in conditions of extreme mental tension of fights; emotional endurance, which allows the Cossack to maintain his original and combat-ready mental state in unfavorable conditions of conflict confrontation, thereby providing positive motivation in achieving victory; sensory endurance (in particular, manifestations of the properties of attention, the latent period of motor reactions) as the basis for maintaining the stability of mental processes, making timely and adequate tactical decisions.
1. Continuous conduct of a training fight without fixing the ratio of strikes for 30–40 minutes. Breaks lasting 1 minute every 10 minutes of battle.
2. Continuous conduct of a series of fights, consisting of 3–5 fights with 5 blows. The breaks between series of fights are one minute.
3. Continuous series of 3 fights with 15 strikes. Breaks between fights are 1 minute.
4. Performing a series of combinations of attack and maneuvering techniques lasting 9–15 minutes. Breaks between series of exercises every 3 minutes.
5. Performing five series of 5 attacks hitting the target from a long distance (3-4 meters). Breaks between series are 30 seconds.
6. Driving in the lane. For every step, a slash is made.
7. In a half-squat, jump movements with a strike to the left and right.
8. Cutting targets with a checker, vary the thickness and number of targets.
2.3.4. Exercises for developing strength and speed-strength
abilities
Strength training The student manifests himself in the ability to perform long attacks, without allowing inertial movements after their completion. Muscle strength allows you to maintain typical characteristics of controlling a weapon, performing attack techniques and maneuvering during unexpected changes in direction of movement. The leg muscles in an attack with a lunge, constant dodging with a jump and jumping attacks with a lunge, braking in the final phase of an attack or defense, and performing combinations of movement techniques experience significant and repeated stress. In turn, the muscles of the armed hand, including the fingers, also experience stress when quickly moving the blade in various directions, overcoming the resistance of the enemy’s weapon. Such motor activity is unthinkable without sufficient strength of the muscles of the legs, torso and armed arm, on the basis of which the speed and strength capabilities of the Cossack are formed.
1. Maneuvering in pairs.
2. High-intensity shadowboxing (1–2 min) with the focus on performing individual attack techniques - lunge, jump, lunge, etc.
3. Serial execution of movement techniques and their combinations, including a step forward and a lunge; jump forward and lunge + “arrows”; long retreat + jump forward and lunge + lunge, etc.
4. Serial execution of strikes at the target with a lunge, step (jump) forward and lunge, performing attacks with maximum length and continuous closing in fighting stance.
5. Working with a heavy sword on a floss line.
6. Working with a heavy saber in a lunge.
2.3.4.1. Exercises for leg muscles
1. I.P. – legs slightly apart. Sharp rises on the toes. Then also with a lift off the floor.
2. I.P. – legs slightly apart. Light springy jumps up, forward, backward, to the side.
3. I.P. – legs slightly apart. Light hops on two legs, periodic jumps up with maximum effort.
4. I.P. – legs slightly apart. Deep squats and, due to a sharp extension of the legs, jump up, then land in a squat position and jump up again without stopping.
5. I.P. - deep squat. Tucked long jumps landing in the starting position.
6. Jump to the side with a swing of one leg and a push of the other leg, landing on the swing leg, then without stopping, jump to the side again.
7. Jumping to an elevated position.
8. Jump up from a squat with a push from behind the leg standing in a fighting stance.
9. Sit down in the “pistol” position and straighten your leg with a sharp effort.
10. Jumping with a rolling pin with a predominant load on the back leg standing in a fighting stance.
2.3.4.2. Exercises for the muscles of the arms and torso
1. Squeezing (pushing and throwing) a medicine ball or shot.
2. Rotation of the medicine ball around the body and head with maximum amplitude.
3. Rapid extension of the arms with push-off from a support located at chest level.
4. Push-ups while lying down, first smoothly, then as quickly as possible.
5. Pull-ups while hanging on a gymnastic or other apparatus. Pulling up and lowering by hand. Grasping the crossbar with both hands so that there is a distance between them equal to the width of your shoulders, and your legs hanging freely, slowly pull yourself towards it with your arms, bending them so much that your head rises, if possible, above the crossbar; then just as slowly lower yourself on your arms, straightening them, and thus repeat this movement several times, to the best of your ability.
6. Exercise on parallel bars. The parallel bars are arranged so that they can be raised or lowered at will.
The following exercises are performed on parallel bars:
1) Lowering and raising on hands. Standing between the bars and placing your hands on them in front of you, jump onto your hands, arching your lower back slightly forward and stretching your legs completely straight and slightly back.
In this position, alternately and slowly either lower yourself, bending your elbows, or rise, straightening your arms.
2) Throwing your legs over the bars. You can throw your legs over one or another beam, forward or backward. To do this, stand between the bars, jump on your hands and swing your legs strongly in the desired direction, throw both legs together over the bar so that they rest on it with their hips, and the lower parts of both legs from the knees hang freely outside the bars. After this, the legs are removed back from the beam to their previous position and thrown to the other side.
The exercise ends with jumping out of the bars to the right or left, forward or backward. To do this, you should raise your legs as you swing so as not to touch the beam, and when lowering to the ground, sit down on your toes, holding onto the beam with one hand.
3) Swing between bars. Standing between the parallel bars and jumping onto your hands, you should gradually swing your legs back and forth, keeping them together and extended.
When moving forward, your legs should not be raised very high; when moving backwards, they can be raised to an arbitrary height. The exercise ends, like the previous one, by jumping to the right or left, forward or backward.
8. Exercise on a sports horse. An important gymnastic equipment is the sports horse, which serves as a good aid in mastering horseback riding, as well as an excellent physical development equipment.
Training on a pommel horse with handles is fully justified if a person who decides to take up vaulting practices three important gymnastic elements in advance:
1. The ability, at the moment when the legs are separated from the support, to quickly transfer the weight of the body from two hands to one and from one to the other.
2. The ability to freely swing one and both legs to the right and left with outstretched toes and moving the legs over the apparatus.
3. The ability to hold one or both legs in highest point swing for a time sufficient to transfer the fulcrum from one hand to the other.
When resting on a horse, your arms should be straight, your back should not sag, but not hunched, and your shoulders should be evenly raised and slightly leaned forward. This is facilitated by correct grip, when the hands, when supported on the handles, are somewhat closer to their front edge. The lowered legs are straight, with the toes pulled down, the chin is slightly lowered so that you can visually control the movement of the legs.
Preparatory exercises for physical development I include leg swings.
1) Grasp the horse's handles. Push up with your arms and take a position supported by straight arms. The back should be straight, legs straight, toes pointed down.
2) Stand next to the apparatus, put your hands on the handles and grasp them, squeezing your fingers tightly. Go point-blank with straight arms. Slowly lift to the sides, alternately, then lower your left and then your right leg with your toe pulled out. Try to use muscle effort to lift your legs to the level of the projectile. To improve the execution of the exercise, it is easy to transfer the fulcrum to the hand that is opposite to the leg being lifted.
3) From a position in support with outstretched arms, swing both legs to the left to the right, then, gaining momentum, throw your right leg up, trying to lift it higher than the horse. In this case, the emphasis shifts to left hand.
4) From a position in support with outstretched arms, move your legs alternately between the handles above the apparatus, forward and backward.
5) From a position on outstretched arms, bend your legs, move them between the handles above the apparatus, extend your legs to the “angle” position. Dismount from the apparatus into a half-squat, arms forward.
6) Jumps. All leg swings over the horse are carried out due to the strength of the initial swing and the timely transfer of body weight to the supporting hand. However, to better remember the sequence of movements, the first swings can be performed using force and only then proceed to perform the exercise due to the inertia of the swings.
Preliminary exercise: performing jumps to count. Once! - swing your legs to the right. Two! – swing the right leg forward. Three! - swing the right leg back. Once! – swing your legs to the left, etc.
Jump outside. Grasp the handle of the projectile and from a jump, transferring your body weight to your left hand, swing your legs to the right, at the same time push off from the handle with your right hand, freeing it from the support. Moving your legs to the left, jump over the horse with your right foot. At the same moment, return your right hand to the handle and transfer your body weight to it. Without losing inertia, while striding between the handles, swing your legs to the left. In this case, the left leg should give the body a special force of inertia. When starting to swing to the right, shift the support to your left hand, push off with your right hand from the handle and swing your right leg back.
Without stopping the exercise, smoothly shift the support to your right hand and follow the same rules to swing with your left leg.
Swing with one leg. From the jump, transferring your body weight to your left hand, swing your legs to the right and push off from the handle of the projectile with your right hand. Moving your legs to the left, swing your right hand forward, immediately grab the handle with your right hand, transfer your body weight to it and make a strong swing to the left with your legs. You should try to raise your left leg as high as possible, almost to a vertical position. During the return movement, repeat the energetic swing of your left leg to the right upward, transfer your body weight to your left hand, lift your right one away from the handle, and swing your right foot back. The right hand must be returned to its place before the legs go down and take a vertical position. Immediately transfer the weight to your right hand and swing your legs to the left to repeat the swing, but with your left leg.
7) Circle of the right (circle of the same name). 1) Preparatory exercise. Performed with the help of an instructor. The student takes a position in support on both hands, straddled on a horse with the right leg in front. For better muscle memory of movements by the trainee, the instructor, standing behind his back, lifts him with his left hand left leg to shoulder level. At the same time, the student, maintaining balance, slowly repeats the exercise with his right foot on the opposite side of the apparatus. At the top point, the instructor lowers the student’s left leg, and he makes an energetic swing with his right leg back. 2) Basic exercise. From the jump, transferring your body weight to your left hand, swing your right foot forward and quickly return your right hand to its original position. Smoothly transferring your body weight to it, make an energetic swing with both legs to the left, trying to swing your left leg as high as possible. Push off the handle with your left hand, and, holding your left leg up, swing back and forth to the left. In this case, in order to maintain balance, it is advisable to slightly bend the body with a rotation of the pelvis to the right.
Returning the left hand to the handle of the projectile should be done as quickly as possible, that is, at the moment when the legs have not yet gone down.
Crossings. From a standing position, holding the horse's handles, swing your right hand forward to the right, transferring the weight to your left hand. Continuing to swing both legs to the left, transfer your body weight to your right hand, swinging your right leg high, swing your right leg back to the left, swing your left leg forward to the right, and quickly equalize the weight of the body by grabbing the right handle of the projectile with your right hand.
9) Dismounts. Make a swing with your right hand, then transfer the weight of your body to your right hand and make an energetic swing with your left leg to the left. Push off strongly from the handle with your left hand and lean on your right, swing forward with your left hand, turning your whole body to the right. Land in a half-squat, holding the horse's handle with your right hand.
The instructor can form these exercises into warm-up complexes, depending on the goals and objectives of the practical lesson.
For Cossack educational institutions and Cossack societies, we recommend conducting monthly or quarterly tests for Cossacks of Cossack societies, which include: bending and straightening the arms in support for 10 (30) seconds, standing long jumps, squats and standing on the left, right leg without support in 20 seconds, from the support at the ends of the bars, lowering and push-ups in 15 seconds, pulling up high crossbar from hanging “legs together”, running 60 m, climbing a vertical rope without the help of legs, flexion and extension of the torso from a lying position, hands behind the head, exercise on a sports horse. For competitive practice, one-leg swings, circles with the right and left leg, forward and backward, and forward and reverse crosses are used. An important element are dismounts. Exercises are scored on a 10-point scale, minus penalty points (touching - 0.5 points, stopping - 1 point).
8. Raising your legs to your arms in a hanging position and rotating movements with one or both legs.
9. Movements with a wide amplitude with a dumbbell weighing 1.5–4 kg or a hammer.
10. Squeezing or pushing the weight with your hand.
11. Weight Squeeze own body from emphasis on the hand.
2.4. Exercises to develop speed of movement
1. Hit the target while standing still with maximum starting speed, avoiding pre-signals and additional movements.
2. Hit the target with a short step forward and lunge (jump and lunge), achieving maximum frequency of leg movement and continuity general movement forward.
3. Strikes ahead of the enemy while holding a checker in the left hand, in a position on its side. On command, everyone grabs his hilt with his right hand and strikes the opponent’s hand.
4. Attacks by transferring a blow to the partner’s opening sector.
5. Response with a strike to the opening sector after a preparatory retreat.
6. During linear attacks of the enemy, perform volts to the left or right, with a further counterattack.
7. When attacking the enemy in the side or head, bounce into a deep squat, followed by jumping out and counterattacking.
8. Practicing avoiding oblique blows with the enemy’s checker, through a shoulder tackle.
9. Separations of the legs, abdomen, and head due to superficial impacts. Initially work on average speed, gradually increasing the speed of the movements.
10. Hitting a flying object. The partner throws balls that are hit, or the balls are rolled along the floor.
11. Cutting a suspended thread with a checker.
12. Chopping leaves with a checker, which are previously laid on combat unit blade and are thrown up.
- hopeless situation. Sailing racing tactics term. The position of a yacht following a close-hauled course behind another yacht when the yachts are close together. The situation is called hopeless because on the leeward side of the course line of the front yacht there is always a “wind shadow” from the sail, and behind and slightly in the wind there is a deflected and disturbed air flow, in which the speed of the rear yacht also decreases.
- unsupported position. The position of the athlete’s body in flight without support on the surface of the ground, floor, projectile, etc.
- side position. The position of the gymnast with the right or left side in relation to the apparatus.
- offside". Violation of competition rules by forwards (attackers) in team games sports games(water polo, football, hockey, etc.) when they are in the wrong position in front of the opponent’s goal - behind the defensive line or zone line.
- off-mat position. The position of a wrestler in a bout when he goes beyond the working area of the mat. In the stand-up position, the “off the mat” position is considered when the wrestler goes outside the mat with one leg. In the ground game (Greco-Roman and freestyle wrestling), the position “outside the mat” is considered when the head crosses the border of the mat, in the prone position (Sambo and judo) - when half of the body is outside the border of the mat.
- artificial offside position. Tactical method interaction between a group of defending players (in football, field hockey, bandy), which consists of unexpectedly leaving one or more attackers in an offside position by unexpectedly for the opponent by quickly going forward. As a result of the reception, the attacking team loses the ball.
- starting position(i.p.). The pre-agreed position of the arms, legs, and torso before the start of a movement, action, or execution sports exercise.
- core-a-core position. Contact of fencers with any parts of the body in close combat.
- bow position. IP of a water jumper in a handstand, taken by the athlete in order to create a rapid rotation in the appropriate direction during repulsion. When creating a backward rotation, it is necessary to tensely stretch the muscles of the front surface of the body by first moving the legs back (some bending of the body); when creating a forward rotation, it is necessary to tensely stretch the muscles back surface body by preliminary flexion at the hip joints.
- dangerous situation. The position of a wrestler in a bout into which he was moved and in which the opponent holds him. Characterized by the fact that the shoulder blades are close to touching the carpet (bridge, half-bridge, side, etc.). The term is used in Greco-Roman and freestyle wrestling.
- reference position. The position of the athlete’s body with support on the surface of the ground, floor, apparatus, etc.
- position of the weapon in line. cm. straight HAND.
- raise the weapon position. Fragment of a fencer's salute with a blade pointing vertically upward and a guard at chin level.
- transverse position. The position in which the line of the gymnast’s shoulder girdle is perpendicular to the axis of the apparatus.
- bent position. 1. The position of the body when it is arched or in one line. 2. During vaults and vaults, a straight or bent body facing the apparatus.
- longitudinal position. The position in which the line of the gymnast’s shoulder girdle is parallel to the axis of the apparatus.
- athlete's body position in flight. During the flight phase, the body of an athlete (acrobat, gymnast, diver, trampoline player) can be in three main positions: straight, bent and tucked. In a straight position, the torso, knee and hip joints are straightened, legs are connected; in a bent position, the body is bent at the hip joints, the legs are fully straightened; in the tuck position, the body is bent at the hip and knee joints, the hands clasp the shins, the knees are connected. In all cases, the socks are pulled back.
