When terminologically describing the positions of the hands, it is necessary to indicate their position in relation to the torso of students, regardless of the position of the body (sitting, lying, standing, etc.). To determine the position of the arms and their movements, if they are not straight, the term "arms slightly bent" is used, which means a slight, barely noticeable bending of them in elbow joints with a free brush, or the term "half-bent" when the flexion is distinct. For example, tilt to the left, arms half-bent up.
Straight hand positions may be primary or intermediate.
Basic hand positions:
arms forward;
· hands to the side;
hands back (to failure), hands up;
· hands up;
hands down (indicated after movement).
In the latter case, the palms are directed downwards, 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). Described by a compound term indicating the main position of the hands, from which this intermediate direction is formed, in which the hands begin to move to bring them to the described position.
Intermediate positions of the hands in the front and side planes (Fig. 19, 21):
hands forward - down;
hands forward - up;
hands to the sides - down;
hands to the sides - up;
hands back.
In addition to the above, there may also be positions: arms crossed; arms forward and inward at a 45° angle; 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 - down;
hands to the left
hands to the left - up.
arms forward - down arms forward - up arms to the sides - down
arms to the sides - up arms back - down
Rice. 21. Intermediate hand positions
Hand movements are divided into simple, arcuate and circles. These movements can be performed with straight and bent arms, as well as forearms and hands.
Simple- this is the 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.
arcuate –
movements with an angular displacement of more than 90°, but less than 360°. They are written as follows: 1) the term "arcs";
2) the direction of the initial movement; 3) end position, for example:
And. p. - stand with arches back arms up;
And. p. - arm stand up (according to the rule of reduction, the term "arches forward" is not indicated);
And. n. - hand stand to the right: arcs up, arms down.
Circles (angular movement is 360°) can be performed in the front (frontal) and side planes. Like arcuate, the name is also obtained by the initial movement, for example:
And. n. - stand circle with hands outward;
And. p. - arm stand to the sides: circle with forearms down;
And. p. - stand circle right hand inside.
Thus, movements can be performed not only with two hands, but also with one, and also alternately. Simultaneously with both hands, you can perform symmetrical and asymmetric, parallel and sequential, similar and opposite movements. The movements of the same name are right to the right and left to the left, to opposite ones, on the contrary, - right to the left or 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
arms to shoulders
· hands behind head;
Hands on head
hands behind the back
Hands behind the back crossed right (left).
Krasov L.I. Overcome immobility
For a patient who is constantly in bed, everything matters: whether the window is close, whether the room is well ventilated, whether the illumination is sufficient or whether the light hits the eyes, whether the radio is connected, how the TV is located, where the bed is, whether there are approaches to it from all sides. It is also important what the patient sleeps on, how he hides. The color (and pattern) of the wallpaper is also not indifferent. It is known that it affects well-being: red, for example, excites, blue - soothes.
Bed linen should be constantly dry and laid wrinkle-free(the bed sheet is attached with ties at the corners of the bed).
To protect the patient from bedsores and trophic ulcers, he must turn and flip every 2-3 hours sequentially on the stomach, on the back. If it is impossible to turn over completely, turn alternately on one and the other side. At the same time, 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 paralyzed legs.
It is necessary to take special care of the skin of paralyzed parts of the body, reduce pressure on areas prone to bedsores (sacrum, iliac crests, skin in the ischial tuberosities, greater trochanters, knee joints, tibial crests, ankles, heels). Depending on the position of the patient, special pads or "donuts" filled with flax seed or husk are placed under the bone protrusions, so that there is no compression of the soft tissues between the bone protrusion and the hard bed (this disrupts their blood circulation and nutrition).
Flaccid paralysis and paresis with various trophic and metabolic disorders lead to severe complications. Treatment begins with the correct laying of the torso and paralyzed limbs. This so-called position treatment.
As experience has shown, a mattress stuffed with husks remaining after grain processing is hygienic, comfortable and perfectly guarantees 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 prone to bedsores (pelvis, sacrum). This will help treat pressure sores that have already formed and will create convenience for removing the drainage tube from the bladder, as well as greatly facilitate hygiene procedures.
A small, flat pillow is placed under the head, you can do without it at all.
Paralyzed limbs are given a slightly bent at the knee and hip joints in the middle position (preventing overextension of the knee joint and overstretching of the tendons rear group thigh muscles) so that the weakened muscles do not experience excessive stretching, and the joints are not subjected to deformation. To do this, rollers 15-20-25 cm wide are placed under the lower back and knee joints - cotton-gauze or filled with flax seeds. In no case should you allow your feet to sag! They are fixed with a special box at a right angle to the lower leg, in support of the entire plantar side and fingers. This ensures a neutral position in ankle joint and obstruction to rotation in the hip joint (Fig. 2).
In the position on the stomach, in order to increase the physiological curvature of the spine in the lumbar region (lordosis) and unload the damaged vertebral bodies, 1-2 pillows are placed under the chest. The rollers are moved from under the knees under the ankle joints so that the feet hang freely, do not rest their fingers 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 "treatment by position" - passive movements, helping to preserve the mobility of the joints, restore and maintain the patient's idea of normally performed movements.
To solve these problems, passive (with outside help) movements should be performed 2-3 times a day (carefully, smoothly, without jerks), in full. The number of repetitions - 10-20; if possible, the patient should be accompanied by their active attention, visual control, mental representation of the movement being made.
At first, the patient performs exercises for the legs with the participation of relatives. Then, as you improve, the exercises become more independent, accessible. The patient himself can do a lot thanks to healthy hands, starting with the simplest movements available to him in the proximal limbs.
The passive movements first involve the distal sections - the joints of the fingers and feet, gradually connecting the proximal sections - the knee, hip. Particular attention is paid to the extension of the fingers, rotation and dorsiflexion of the feet (with raising their outer edge). Plantar flexion of the sagging foot should be avoided. In the knee (block-shaped) joint, only flexion and extension are possible, and the foot is fixed in the position of dorsiflexion by the emphasis of the heel and fingers on the forearm of the person involved with the patient.
Movements in the hip (spherical) 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 (ip) - lying on your back. On inspiration: with your hands, raise the thigh of the leg bent at the knee joint and press it tightly against the stomach. Hold your breath for 5-7 seconds. Then straighten the leg in 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 against the body, in one direction and the other. Breathing is arbitrary (4-5 times).
Attention! Until there are active movements in the hip joint, these exercises are performed carefully, pressing the head of the femur against the articular surface of the acetabulum, so that the joint (articular bag, ligamentous apparatus) does not loosen and habitual dislocation does not develop, since the tendons of paralyzed muscles cannot provide them fortresses.
Exercise 3. I.p. - lying on your back, bending your legs at the knee joint. Hold each leg separately and both together from falling, slightly holding the lower leg. This exercise is aimed at training the adductor muscles of the thigh. Duration - 1 minute.
Exercise 4. I.p. - Same. Both knees simultaneously tilt 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 the raised (straightened) position, preventing it from bending. To do this, you need to strain the quadriceps femoris muscle - the main muscle that keeps the knee joint from bending (5-6 times).
A 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 - on the thigh: together they form one tendon, in which the patella is located, attached to the upper third of the tibia, fixing the knee joint. Raising (flexing) the hip, participate in walking.
Exercise 6. I.p. - lying on your back. Try to contract the quadriceps femoris (patellar game). Perform consistently throughout the day.
Exercise 7. I.p. - lying on your back or on your stomach, alternately pull up straight legs (due to movements in the pelvic area), simulating walking in place, while contracting and relaxing the muscles of the perineum. Breathing is arbitrary. Several times a day for 1-2 minutes.
Passive-active exercises and self-massage of the legs eliminate congestion in the muscles and somewhat enliven the separation of urine, which is of no small importance for patients with lesions of the pelvic organs. Do not forget about breathing, remembering that physical exercises without proper breathing are worth nothing.
"Treatment position", passive movements and massage are only preparation for active movements playing a critical role in recovery. You need to start with the most elementary, simple tilts, turns and rotation of the head. Then - turns, extensions, bends of the torso and soft lateral movements in the spine.
Thus, alternately moving the upper half of the body (with motionless legs and the pelvic area), as well as soft lateral movements in the spine with extension of 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. Tilt your head as much as possible, bend in the chest, looking at the headboard - inhale. Hold the breath. To take the head over, pressing the chin to the chest, - a long exhalation (3-4 times).
Exercise 2. I.p. - the same, but grab the back of the bed with your hands (to increase movement). Bend harder, holding yourself in this position for a few seconds. Then complete relaxation (2-3 times).
Exercise 3. I.p. - Same. Stretching your arm as much as possible up and slightly tearing the shoulder blade from the bed, try to get something (an imaginary object) above you. You can hang an apple, a tangerine - an element of the game for more incentive. The benefits are undeniable (4-5 times).
Exercise 4. I.p. - Same. Trying 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 roller. This exercise helps restore normal spinal mobility.
As soon as the acute and sub-acute periods pass, it is required to diversify, complicate and strengthen independent gymnastics for the body in various starting positions: lying on the side, on the chest, kneeling.
Strengthen active gymnastics you can use small dumbbells (1.5-3 kg), rubber bandages and stuffed balls (suspended). However, they should be used in the afternoon, when the whole body has worked out 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 give the correct posture, hold the spine, prevent its curvature and pain, 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 - a preliminary breath. With a held breath, raise your head, shoulders, squeeze upper part torso, bend in thoracic region spine, without tearing off the belly (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 a turn of the head and torso (lateral "cobra") in one direction and the other. Breathe the same. Look back over your shoulder, at the opposite heel (when lifting and turning the body to the left, the left hand remains in focus on the forearm, the right hand straightens, while the body rises and turns to the left). (2-3 times in each direction). Exercise helps to treat and prevent stoop and other curvature of the spine in the thoracic region, improve posture.
Exercise 2. I.p. - lying on the stomach. While inhaling, bend your knees, grab your ankles with your hands and, raising your head, shoulders, unbending your hips and straining your arms, bend your back like a stretched bow. Hold your breath as far as possible, but not overcoming yourself, then slowly exhale and relax (2-4 times) - fig. 4.
Rice. 4.
Option: when the torso arches, swing on the stomach ("rocking chair") back and forth, from side to side (while the stomach, bladder and intestines should be empty). Duration - from 30 seconds to 1 minute. In addition to developing the correct posture, this exercise serves as an excellent massage of the abdomen (muscles and viscera), stimulates the activity of the abdominal organs, and reduces body fat. abdominal wall, congestion in the internal organs.
Exercise 3. "Wrestling bridge". I.p. - lying on your back, placing and pressing your legs bent at the knees (pulling your heels to your buttocks). Using your hands, slowly raise the body, bending, standing on your hands and leaning on your head (at first, the hands are secured), leaning slightly forward until the forehead touches the bed, then back - relying on the back of the head. Hands can be put behind the head or grasp the back of the bed. To increase the load on all muscle groups of the neck and spine, it is not prohibited, with this " rolling" turn your head left and right. Return to the SP in the same order. Stay in this position for 10-20 seconds with sufficient rest between the "bridges". Breathe evenly, with your stomach (2-3 times) - Fig. 5.
The proposed exercises help to restore the lost mobility of the spine, maintain its elasticity and prevent early ossification, various pathological curvatures. Each vertebra individually, the entire spinal column, its ligaments and muscles are evenly stretched and massaged. This ensures an 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. Exhausting and tiring pains in the back and lower back are eliminated or weakened. Painful phenomena in the muscles of the myositis type finally disappear.
It is not recommended to sit down during this period, so as not to additionally deform the bodies of broken, crumpled 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 a lot and move around in wheelchair. It is better to exercise more, crawl, walk in the arena, 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. So you can eat, read, write, work, etc.
Getting up and restoring walking only due to vicarious working muscles (muscles that replace paralyzed ones) is a difficult task, but with perseverance it is quite feasible. However, the effect is achieved only with a certain sequence of classes, the clarity of the 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 accelerate the activation and reduce the time of the subsequent standing up and learning to walk. For the development of the support function, it is advisable to put the patient as early as possible, first on his knees with support on the forearms, then on straight arms, until he finally straightens the body, holding his hands on the bedside bars. It is necessary to start exercises for the body in time: turns, tilts, flexions and extensions.
The second stage is learning to crawl back and forth in bed, then on the floor (of course with soft knees). Turns are useful - with an added step to one and the other side. This is a mandatory stage of rehabilitation. Exercises increase muscle strength and mobility of the hip joints, teach them to control movements. Walking skills are acquired, and exactly those muscles are trained that will be needed when the patient gets on his feet and begins to learn to walk.
So, first crawl, swim, then stand and walk. All stages of the movement, the order in which they follow 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, to maintain balance.
Preparation for lifting to the feet includes the training of orthostatic reactions, since the body is untrained, 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 start activating hemodynamic functions as early as possible, to strengthen the mechanisms of balance, 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, over 15-20 days, increasing it to a vertical (90°). In this case, the duration of the procedure can reach one hour. It is recommended to fit a table in front of the patient for reading, writing, working, eating, devices for performing various exercises available to him for the arms, shoulder girdle, torso in combination with orthostatic load and breathing exercises in this starting position.
While loosening the fastening belts and belts, set the task to further expand and complicate the exercises for the trunk and legs: trampling on the spot, transferring the weight of the body from one leg to another, 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 the upside down pose), which changes the conditions of blood circulation, leading to increased blood flow to the brain and heart. Of course, this is contraindicated for high blood pressure, glaucoma, myopia up to 8-9 diopters.
Training in the most facilitated conditions is most favorable for identifying the first active movements in paralyzed limbs. This is achieved by eliminating the patient's own weight, the severity of his motionless legs, removing the friction forces during movements, choosing the optimal initial positions, using the laws of inertia and the necessary preliminary stretching of the working muscles.
That is why swimming in the pool is so useful (the lifting force of water and its elastic qualities help) when standing, walking and exercising with legs afloat. In a word, it is important to follow the principle - to swim before walking. These are 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, 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 remove the load from the paralyzed muscles as much as possible (creating facilitated conditions), identify the first movements in partially paralyzed muscles and begin training them for strength and endurance. In addition, such assistive devices and devices increase independence in the classroom, facilitating the care of loved ones and the work of a methodologist.
The patient should try to perform each exercise on his own or with the participation of a methodologist, who is only required to complete it with the maximum range of motion. As you acquire muscle strength stepwise exercises should be done - with holding a partially paralyzed leg at a certain level when it moves. Each of them is worked out separately, long and hard.
In the arsenal of rehabilitation means, one of the most effective is the simplest block-weight sets (or rubber bandages, but you must use special hammocks that hold the leg (Fig. 6, 7).
Rice. 6 Fig. 7
The restoration of movements is based on the full or partial balancing of the own weight of both the limb as a whole and its parts by a system of strictly dosed counterweights, due to which the patient becomes an active participant in the treatment process, and the possibilities for restoring and compensating for lost functions increase significantly. A water dynamometer is also in place. It would seem that child's play is to press with a partially paralyzed leg on a rubber bulb pressed against a solid wall and connected by a rubber tube to a water dynamometer. But this way you can follow the results of your efforts, and in the treatment there is a sense and a purely sporting interest. With the help of a block device and appropriately selected counterweights (or rubber shock absorber harnesses), you can learn to sit up in bed without outside help and lower yourself back into initial position lying. 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 muscles of the trunk in a vertical position, the apparatus proposed by me with balancing weights is used (author's certificate No. 208205, published on December 29, 1967) - fig. 9.
Rice. 9
It provides for a special suspension system, fixed in the middle part of the cable, thrown over 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, the stage of the disease, fitness, muscle strength, a gradual increase in the load on the affected muscles is achieved by changing the size of the loads. It must be remembered 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 holding orthopedic devices (Fig. 10) and, without fear of falling, successfully perform a number of movements that are difficult for a paralyzed person: stepping on the spot, swinging the leg, turning, bending, lifting on toes , squats, etc. (Fig. 11).
Rice. 10 Fig. eleven
Finally, the design 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 be increased by active exercise when the practitioner 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 a strict sequence. Training under light conditions with a gradual increase in load is especially useful for the recovery of affected muscles, since it does not cause overwork, which adversely affects the physiological processes in muscle and nervous tissues.
To stand and walk with paresis and paralysis of the legs (muscle hypotension), 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 support function, one cannot do without various orthopedic devices that rigidly fix the knee joints.
This refers to lockless temporary sleeves, rear removable splints made of plaster or lightweight plastic (polyethylene, etc.); tire-sleeve devices (splints - with locks in knee joints); special shoes with a hard back (keeps the foot from sagging, relieving paresis of the dorsal flexors of the foot from the so-called stoppage). An ankle joint and a cuff on the upper third of the shin hold a loose, sagging foot so that it does not cling to 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 (hard) and temporary (light). Stationary ones significantly limit the mobility of the spinal column, which, with constant and prolonged wear, reduces the functional performance of the muscles of the back and abdomen, 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 while walking, orthopedic socks with elastic bands sewn into them along the back surface help. They can walk without shoes, swim, wear any non-orthopedic shoes (Fig. 13).
Rice. 13
Many come up with individual devices and techniques to "revitalize" paralyzed and partially paralyzed muscles and develop walking skills. For a greater load on the quadriceps muscles of the thigh, 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 a knee support - with small steps, making small walks around the house (Fig. 14, 15).
Rice. 14 Fig. 15
3. Standing to stagnate in the 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. Engage in water "walking in weightlessness" with a feeling of lightness in the body, free control of it.
5. Unload the spine and leg muscles from their own weight with the help of the apparatus I proposed.
6. When mastering the skills of walking without splints, use felt boots specially rolled up above the knees, which partially replace fixing devices and orthopedic shoes, which is especially important in winter.
7. In summer, instead of rough, clumsy and heavy orthopedic shoes, you can wear soft, elastic sports shoes: boxers, wrestling shoes (with a hard back and high lacing).
Attention! With early standing without fixation devices, there is a danger of overextension of the leg in the knee joint (recurvation): Another danger: falling and stretching, damage to the muscles that have not yet strengthened and their tendons, ligaments. It is easy to break a leg if before that you had to lie in complete inactivity for a long time, without performing special exercises, without crawling, without rising to your feet.
Each ORU begins with a certain starting position, so the main starting points must be clear to students, correctly understood and implemented by them. Particular attention should be paid to the fact that the basic initial provisions of the exercises are strictly followed, since only the 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 during the performance of exercises from the beginning of the movement to its completion is very important. Only in this case will the students acquire the necessary posture, coordination of movements, and rid themselves of the harmful tendencies they encounter to perform the exercises somehow or other. With primary school students, before starting to perform ORU complexes, it is necessary to master the basic initial positions and movements of the arms, legs, torso. Each initial position must be performed with a delay of 3-4 s. During a stop in such
initial provisions, it is necessary to verify and clarify the adopted position. To consolidate the basic provisions, you can give homework assignments with a recommendation to perform them in front of a mirror.
End of work -
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When recording a separate movement, it is necessary to indicate: a) the initial position from which the movement begins; b) the name of the movement (tilt, squat, turn, lunge, etc.);
Outdoor switchgear training
Outdoor switchgear training is carried out different ways. By show. The exercise is shown "mirror", facing the students. To begin with, the command "Initial position ACCEPTED" is given. If everything is accepted
Methods for conducting outdoor switchgear
To perform outdoor switchgear in the preparatory part of the lesson, students are usually built in an open column, in a circle (several circles) or in a line. There are three main ways to conduct an outdoor switchgear complex:
In-line method
The flow method provides for the continuity of the implementation of a set of exercises, i.e. without pauses and stops, which significantly increases the density of classes, activates the activity of the central nervous system.
pass method
It differs in that the exercises are performed in motion or with a 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 in a circle.
circular way
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 the development of strength
1. From the stop, sitting behind, raise your legs to a corner, followed by a return to and. p. 2. From the emphasis lying on the floor, bending and unbending
Exercises for the formation of correct posture
The first exercise in the ORU complex in classes with children should always be an exercise in feeling the correct posture. It makes it possible to take a pose corresponding to the 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 objects for the in-line method of carrying out
A set of exercises for students in grades IV-VI 1. I. p. - o. With. 1 - hands forward; 2 - arms to the sides; 3 - hands up and clap above the head; 4 - arcs bunk
Outdoor switchgear complexes without objects for the walk-through method
Complex for students of VIII-IX grades 1.I.p. - o. With. 1-4 - three steps forward and put a foot; 5 - arches outward arms up, stand on toes; b - o. With;
Outdoor switchgear complexes with skipping ropes
Complex for students of class I 1. I. p. - o. c, a skipping 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
For exercises, you must use stable benches. In the hall, they can be placed in various options. For example, along the hall in two rows of 2-3 benches in a row, parallel to one
Shaping
In recent years, we are increasingly meeting with the new word "shaping". What it is? First of all, this name new system classes aimed at correcting and maintaining a good figure, which during
Hatha yoga
gymnastics Indian yogis everyone has heard, meanwhile, the methodological literature on the use of the yoga system for health-improving and preventive purposes, until recently in our article
Hatha yoga exercises
The first group Basic poses for complete rest. 1. Pose of perfect rest (shavasana). This posture is very important for rest and relaxation, as the performance of any difficult asana
Stretching
Familiarity with yoga asanas leads to the idea that its modernized exercises are largely used in stretching. Therefore, it is believed that the forerunners of modern stretching are poses
Chinese system of exercise
The existing school of domestic gymnastics in health-improving, 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
Sexual health of a man
One of important tasks physical education young men of the senior classes is the prevention of sexual health of men as a leading factor in the performance of the paternity function. Lifespan
Sequence of learning.
1. From a sitting position, roll back and forth on your back. 2. From the sitting position, roll back and roll forward to return to and. P.
Sequence of learning.
1. Grouping from various and. p. 2. From the stop, crouching roll back and roll forward sitting in a group.
Rack on the shoulder blades
Technique of execution. From the stop, crouching, holding the middle of the lower leg with your hands, roll back. At the end of the roll, touching the floor with the shoulder blades, put your hands on the lower back and straighten
Sequence of learning.
1. From the stop, crouching somersault back at point-blank crouching.
for boys
1. From the stop, crouching somersault forward stand on the shoulder blades - 2.5 points. 2. Roll forward into a sitting position with an inclination - 1.0 points. 3. Somersault back at point-blank crouching - 2,
Common Mistakes
1. Incorrect positioning of the head (not on the forehead, but on the crown of the head). 10*
From three steps of the run, somersault forward with a jump
Technique. 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 learning.
1. Swing one, push the other handstand with help. After entering the rack, the performer spreads his legs apart, and the insurer supports from the back with a grip of about
Roll back
Execution technique. From the stop, crouching legs at the width of the foot, shoulders slightly forward, group (frame 1); tilt your head forward, pushing off with your hands, quickly roll onto the shovels
Swing one and push the other handstand
Technique. From and. n. hands up with a wide step, tilt the body forward. Lean your hands on the floor shoulder-width apart, fingers apart (frames 1-2). With a swing of one and a push of another
Flip to the side
Technique of execution. Standing facing forward in the direction of movement, with a wave of hands forward and upward, lunge with the right (frame 1); alternately leaning on your hands, with a turn to the right, go to the rack on
Sequence of learning.
1. Teaching the correct landing position: semi-squatting on toes, feet foot-width apart, arms forward with palms down, back straight (Fig. 101).
Jumping over a short rope
Learning to jump over a short rope is started after students have mastered jumping over a long rope. Sequence of learning. 1.Definition
Sequence of learning.
1. From a standing position on one leg, the other back on the toe, arms back, push one and swing the other with a simultaneous swing of the arms forward and up, jump and land in the floor position
Jumping from a height
Having repeated the lead-up exercises studied earlier, begin to consolidate skills in jumping with a gradual increase in height to 80 cm. You must constantly demand from students soft and stable
Landing
Technique. Landing completes the jump and determines its quality as a whole. Landing on the toes of tense and straight legs, you must immediately lower yourself to the entire foot,
Jump on the bridge
Technique of execution. Run and push with legs - a single holistic action. The attack on the bridge is the link between them. The effectiveness of the push depends on the correct attack.
Sequence of learning.
1. Walking with a roll from the heel, rising high on the toes. 2. Jumping legs together with support by hands on the rail of the gymnastic wall (projectile). 3. Jumps
Sequence of learning.
1. Quick flexion and extension of the arms in the lying position, legs on the gymnastic bench (8-10 times). 2. Standing at a distance of 1 "m from the wall, fall with a straight body on st
Typical mistakes.
1. Insufficiently vigorous swing of the arms. 2. Insufficient push with legs. Belay and help. Belay, standing in front and somewhat 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 crouching. 3. Incomplete extension in hip joints or bent back
Typical mistakes.
1. Holding hands on the projectile. 2. There is no extension of the body after pushing with the hands. 3. The extension of the body is performed only by raising the shoulders, the legs are not retracted down and back
Sequence of learning.
1. Emphasis lying sideways on the floor and turning to point-blank lying. 2. From the emphasis lying behind, legs on the bench, unbending at the hip joints and pushing with one hand, emphasis lying more
Jump sideways over the horse wide
Technique completed
Sequence of learning.
When mastering the jump, you can use all the leading exercises that were used when learning to jump the legs apart over the goat in width, then repeat the following exercises: 1. Jump
Common Mistakes
1. Relatively low swing (after a push on the bridge, the legs do not rise above the body of the horse). 2. Push with hands under you (instead of a stop push with your hands, you get a raking
Sequence of learning.
1. Jump in the way of "stepping" over the gymnastic bench. 2. From sitting on a horse on the right thigh, lean your hands behind and, swinging your legs forward and right, jump off
Sequence of learning.
1. Perform an emphasis on the floor while crouching and an emphasis on your knees. 2. The same, but on gymnastic benches placed parallel to each other. Pupils of 5-8 people you
Climbing on the gymnastic wall
Technique. On the gymnastic wall, as well as on the gymnastic benches, climbing up and down is performed with the same name (Fig. 116, a) and different names.
Sequence of learning.
1. Standing sideways to the gymnastic bench, lean your hands on its edges, alternately put your feet on the bench at point-blank kneeling and, alternately rearranging your legs to the other side with
Hanging standing
1. Hang standing on bent arms (Fig. 120). Hold hands at shoulder level
Visas (simple)
1. Vis (Fig. 129). Arms, torso and legs form a straight line. In the hanging position, keep the body straight, the muscles of the shoulder girdle are moderately tense, the stomach is tucked up. Vna
Rope climbing on bent arms with a cross leg grip
Execution technique. Hanging on bent arms, bend your legs forward and grab the rope with your legs crosswise so that the outer side of the foot of one leg and inner side shin other
Hanging and push-up exercises
1. Vis - vis bent legs - vis. Run 5-6 times. 2. Hanging on bent arms - lowering into the hang for 6-8 s. Run 2-3 times. 3. Pull-ups in the hang (boys).
Rope climbing in three steps
Technique of execution. The first technique is from a hanging position, bending your legs, pull your knees up to your chest and grab the rope with cross leg lifts and knees (Fig. 144, a, b); second reception - ra
Climbing over a log 1 m high
Execution technique. In general, it is similar to the technique of climbing over a log 90 cm high (III class). However, from the stop, the re-remah should not be done point-blank outside, but immediately point-blank legs apart one
Overcoming obstacles
The task of training is to teach children the ability to use the learned climbing methods in more difficult conditions. To solve this problem, the height of the projectile increases, the technical
Hangs and stops
Hanging bent over (Fig. 147) is performed on the crossbar, bars, rings. The body is bent at the hip joints approximately at an angle of 50-70 °, the back is rounded, the head is slightly inclined to
On the gym bench
1. Vupore lying, hands on the bench, flexion and extension of the Arms (boys - 8-10 times, girls - 5-6 times). 2. In
Emphasis on hands
Execution technique. Vupore the body is kept straight without sagging in shoulder joints. The hands, slightly bent at the elbow joints, clasp the poles, leaning on them mainly
1. At the ends of the poles with a jump, an emphasis and movement to the middle of the bars - 3.0 points. 2. Swing legs forward with legs apart - 2.0 points. 3. Swing right se
Hang lying legs apart one (on horseback)
Technique. Hanging lying legs apart can be performed in various ways, but taking into account the sequence of training, it is advisable to use the students' motor skills.
Sequence of learning.
1. From hanging on the gymnastic wall, raising straight legs higher (2-3 times). 2. From the hang, standing with your back to the gymnastic wall, push one and swing the other to raise your legs
Sequence of learning.
1. Repeat the position of the emphasis on the hands. 2. Swinging in emphasis on the forearms. 3. Swinging in emphasis on the hands with a gradual increase in amplitude.
Sequence of learning.
1. Emphasis lying and lying behind, hands on the floor, legs on the gymnastic bench. 2. Swinging in emphasis on the forearms and dismounting with a swoop back inside the bars. 3. Repeat
Sequence of learning.
1. Swinging in an emphasis with a gradual increase in the amplitude of the swings and dismounting with a swing back inside the bars. 2. Swinging in an emphasis with breeding legs on a swing back and bringing them together
Sequence of learning.
1. From a standing hang with a push of two, take a hang on the left (right) outside. 2. Hanging swing on one outside. The amplitude of the swings is achieved by swinging with the free leg. 3.
Sequence of learning.
1. On the middle bar, repeat the rise on one point-blank leg apart outside. 2.
Sequence of learning.
1. From the stop sitting behind with your back to the gymnastic bench with bent arms, go to the stop lying behind (repeat 2-3 times).
From swinging in emphasis, flexion and extension of the arms
Technique of execution. The exercise is performed both on the swing forward and on the swing back. The last option is more difficult. Therefore, with students of grade IX, it is desirable to begin mastering the
Combination for the control lesson
1. At the ends of the poles, with a jump stop and at one time pushes of the hands to move forward to the uprights - 1.0 points. 2. Get down to the emphasis on the forearms and swing
Sequence of learning
1. On the floor, repeat the headstand by force (grade IX). 2. From a gray-haired leg apart, a somersault forward into a gray-haired leg apart. Pay attention to the first half of the somersault (shoulder support
Combination for the control lesson
1. From swinging in an emphasis on the hands, lifting with a swing forward into a gray leg apart - 2.5 points. 2. Jump inwards with an angle stop (hold) - 1.0 points. 3. Swing back
From the stop, bent over on the hands, lifting the kip into the gray legs apart
Technique of execution. From swinging in emphasis on the hands, swoop forward to take a position close to the rack on the shoulder blades. Then bend, bringing the legs closer to the chest, and, slightly lowering the pelvis, p
Sequence of learning
1. From the stop, 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, by force or in a swoop, lifting the cog
Combination for the control lesson
1. From swinging in the emphasis on the hands with a swoop forward, the emphasis is bent on the hands and lifting the kip into a gray leg apart - 3.0 points. 2. Inward swing and angle stop (while holding
Bending over from an emphasis crouching on one leg
on the n / f swoop another back. Technique. From balance, tilting the torso forward and holding
Tutorials
Rope climbing in the hanging on bent arms with the grip of the rope with the legs Technique.
From the stop, bent over on the hands, lifting the kip into the gray legs apart on the uneven bars
Technique of execution. From swinging in emphasis on the hands, swoop forward to take a position close to the stand on the shoulder blades (frame 1). Then bend, bringing the legs closer to the chest, and, slightly lowering
Combination for improvement and control lesson
Standing on the right, left back (up to 30 °), arms to the sides, eyes closed (5 s) - opening your eyes, moving on your toes to the middle of the log - stopping, turning around in steps - standing on the left
Combination for improvement and control lesson
I.p. - stand legs apart with the right, arms to the sides. With a left step, go down on your right knee, hands 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, turning around into a lunge on the left
Combination for improvement and control lesson
I.p. - right stance in front of the left, hands up. 1. Two side steps from the left foot - 1.0 points. 2. Two side steps from the right foot - 1.0 points. 3. Step p
Combination for improvement and control lesson
I.p. - standing lengthwise at the right third of the log. 1. Jump at point-blank range, 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 run with one stroke and a push with the other, crouching - 2.5 points. 2. Getting up, turn left in st
Combination for improvement and control lesson
I.p. - standing at an angle to the log with the left side. 1. From an oblique take-off with a push of two jumps at close range, crouching, left in front - 2.0 points. 2. Stand up, arms to the sides -
Cossack checker
The dexterity of the Cossack is manifested in precise counteractions with the blade against the enemy’s weapons in unpredictably arising and fleeting fights, performing structurally complex combinations. After all, fights abound in 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 connected 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 the typical movement with weapons and the reception of movements, has significant features and depends on the qualifications of those involved. In checkers fencing, there is a feature in which dodging or rebounding from the blow of the opponent's weapon is preferable to protecting one's blade from the opponent's blow.
1. From combat positions, jumps left and right, forward and backward.
2. From the combat stance, a deep jump back is made, with going into a deep squat and returning to the starting position.
3. From a combat stance (from various combat positions), slopes 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. The armed one makes oblique blows, the unarmed one, without leaving the spot, leaves 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. "Fifteen". Opponents armed with soft blades try to touch predetermined areas (shoulder, body, arm), while dodging each other's blows themselves.
5. I.P .: stand with a sword in a sheath or with a soft blade in the left hand. Chops with a sword or a soft blade thrown tennis balls in the air.
6. Beats with a stick (blade) of tennis balls rolling around the hall on the right and left.
7. Moving forward in a series of steps in a combat stance and somersault forward and to the side.
8. Moving in a series of steps back in a fighting stance and somersault to the side and back.
9. Running forward in a fighting stance and lunge.
10. Running back in a fighting stance and lunging. Lunge jumping and somersault forward and to the side.
11. Combination of movements - running, somersaulting, crawling in a plastunsky way, jumping and hitting with a lunge.
12. From the positions of the jump to the left - a blow, the jump to the right - a blow, the rebound back - a blow.
13. Turn in a jump by 90 in a combat stance.
14. Turn in the jump by 180 (270, 360) in the position of the combat stance.
15. Jump 180 with a landing on the shins of the legs, and jump back to the starting position. In the future, the same with the checker and the jump is performed 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 suspended on a stretched thread. Checker cutting.
2.3.3. Endurance Exercises
Endurance provides the Cossack fighter with the preservation of the achieved level of technology, the performance of typical attacks and defenses, high accuracy in striking, the ability to avoid mistakes in weapon movements and movements in conditions of long and intense competition. Endurance can be high-speed, which determines the possibilities for fighting with extreme intensity, based on anaerobic (oxygen-free) mechanisms of energy supply; general, based on aerobic energy supply mechanisms, the requirements for which are possible in long or multi-day competitions or in conditions of extreme mental tension in fights; emotional endurance, which allows the Cossack to maintain the initial and combat-ready mental state in adverse conditions of conflict confrontation, thereby providing positive motivation in achieving victory; sensory endurance (in particular, the manifestation 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 training fight without fixing the ratio of blows for 30-40 minutes. Breaks lasting 1 minute every 10 minutes of combat.
2. Continuous conduct of a series of fights, consisting of 3-5 fights for 5 hits. Breaks between series of fights are one minute.
3. Continuous streaks of 3 fights for 15 hits. Breaks between fights 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 by hitting the target from a long distance (3-4 meters). Breaks between series 30 seconds.
6. Traffic on the lane. Each step is a slashing blow.
7. In a semi-squat, jump movements, with a blow to the left and right.
8. Cutting targets with a checker, vary the thickness and number of targets.
2.3.4. Exercises for the education of strength and speed-strength
abilities
strength training the student manifests itself in the ability to perform long attacks, not allowing inertial movements after their completion. The strength of the muscles allows you to maintain the typical characteristics of controlling weapons, performing attacking techniques and maneuvering in case of unexpected changes in direction of movement. The muscles of the legs in the attack with a lunge, constant evasions with a jump and jump attacks with a lunge, braking in the final phase of an attack or defense, performing combinations of movement techniques experience significant and repetitive stress. In turn, the muscles of the armed hand, including the fingers, also experience stress when the blade moves quickly in various directions, overcoming the resistance of the enemy's weapon. Such a motor activity is unthinkable without sufficient strength of the muscles of the legs, torso and armed arm, on the basis of which the speed-strength capabilities of the Cossack are formed.
1. Maneuvering in pairs.
2. High-intensity shadow fight (1-2 minutes) with the installation to perform individual attack techniques - lunge, jump and 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 on the target with a lunge, step (leap) forward and lunge, performing attacks with a maximum length and continuous closing in fighting stance.
5. Work with a heavy checker on the mulline.
6. Work with a heavy checker on a lunge.
2.3.4.1. Leg exercises
1. I.P. - Feet slightly apart. Sharp rises on toes. Then, too, with a gap from the floor.
2. I.P. - Feet slightly apart. Light springy jumps up, forward, back, to the side.
3. I.P. - Feet slightly apart. Light jumps on two legs, periodic jumps up with maximum effort.
4. I.P. - Feet slightly apart. Deep squats and, due to a sharp extension of the legs, a jump up, then landing in a squat position and without stopping a second jump up.
5. I.P. - deep squat. Long jump in tuck with landing in starting position.
6. Jump to the side with a swing of one and a push of the other leg with a landing on the fly leg, then without stopping a second jump to the side.
7. Jumping on a hill.
8. Jump up from the squat with a push behind the leg standing in a combat 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 leg standing in a combat stance behind.
2.3.4.2. Exercises for the muscles of the arms and torso
1. Squeezing (pushing and throwing) a stuffed ball or shot.
2. Rotation of the stuffed ball around the body and head with maximum amplitude.
3. Rapid extension of the arms with repulsion from the support located at chest level.
4. Push-ups in the lying position, first smoothly, then as quickly as possible.
5. Hanging pull-ups on a gymnastic or other apparatus. Pulling up and down on the hands. Grasping the crossbar with both hands so that there is a distance between them equal to the width of the shoulders, and the legs hang freely, slowly pull towards it on the hands, bending them so that the head rises, if possible, above the crossbar; then, just as slowly, lower yourself on your hands, unbending them, and thus repeat this movement several times, to the best of your ability.
6. Exercise on parallel bars. Parallel bars are arranged so that they can be raised and lowered at will.
The following exercises are performed on parallel bars:
1) Lowering and raising on the hands. Standing between the bars and putting your hands on them in front of you, jump on your hands, arching your lower back a little forward and stretching your legs completely straight and a little back.
In this position, alternately and slowly lower yourself, bending your arms at the elbows, then rise, straightening your arms.
2) Throwing legs over the bars. You can throw your legs over one or another beam, forward or backward. To do this, standing between the bars, jump on your hands and swinging your legs strongly in the desired direction, throw both legs together over the bar so that they lie on it with their hips, and the lower parts of both legs from the knees hang freely outside the bars. After that, the legs are removed back from the bar 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 with a swing so as not to touch the bar, and when lowering to the ground, sit on your toes, holding on to the bar with one hand.
3) Swing between bars. Standing between the bars and jumping on your hands, you should gradually swing your legs back and forth, keeping them together and extended.
When moving forward, the legs should not be raised very high; when moving backward, 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 apparatus is a sports horse, which serves as a good help in mastering horseback riding, as well as an excellent physical development apparatus.
Training on a horse with handles fully justifies itself if a person who decides to do vaulting will work out 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 with one and both legs to the right and left with outstretched toes and with the transfer of legs through the projectile.
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.
In emphasis on the horse, the arms should be straight, the back does not fall through, but not hunched, and the shoulders are evenly raised and slightly forward. This is facilitated by the correct grip, when the hands, when resting on the handles, are somewhat closer to their front edge. Lowered legs are straight, with socks 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) Grab the handles of the horse. Pushing up with your hands, take a position based on straight arms. The back should be straight, legs straight, socks pulled down.
2) Stand next to the projectile, put your hands on the handles and grab them, tightly squeezing your fingers. Come out with straight arms. Slowly alternately raise to the sides, then lower the left, then the right leg with the toe extended. Try to use your muscles to raise your legs to the level of the projectile. To improve the performance of the exercise, it is easy to transfer the fulcrum to the arm that is opposite to the leg being lifted.
3) From a position in emphasis on outstretched arms, swing both legs to the left to the right, then, gaining momentum, throw the right leg up, trying to raise it above the horse. The emphasis in this case is transferred to left hand.
4) From a position in support on outstretched arms, move the legs alternately between the handles above the projectile, forward and backward.
5) From a position on outstretched arms, bend your legs, transfer them between the handles above the projectile, stretch your legs to the “angle” position. Make a jump from the projectile into a semi-squat, arms forward.
6) Moves. All kicks over the horse are carried out due to the strength of the initial swing and the timely transfer of body weight to the supporting arm. However, for a better memorization of the sequence of movements, the first swings can be performed with the use of force and only then proceed to the exercise due to the inertia of the swings.
Preliminary exercise: performing jumps under the score. Once! - swing your legs to the right. Two! - move the right leg forward. Three! - back swing of the right leg. Once! - swing your legs to the left, etc.
Jump out. Grab the handle of the projectile and from the jump, transferring the weight of the body to the left hand, swing the legs to the right, at the same time push off from the handle with the right hand, freeing it from the stop. With the movement of the legs to the left, jump over the horse with the right foot. At the same moment, return your right hand to the handle and transfer your body weight to it. Without losing momentum, being between the handles staggered, swing your legs to the left. At the same time, the left leg should give the body a special force of inertia. At the beginning of the swing to the right, transfer the support to the left hand, push off with the right hand from the handle and swing the right leg back.
Without stopping the exercises, smoothly transfer the support to the right hand and, according to the same rules, make a swing with the left foot.
Swing with one foot. From the jump, transferring the weight of the body to the left hand, swing the legs to the right and push off from the handle of the projectile with the right hand. With the movement of the legs to the left, make a jump with the right forward, immediately grab the handle with the right hand, transfer the weight of the body to it and make a strong swing with the legs to the left. You should try to raise your left leg as high as possible, almost to a vertical position. During the return movement, repeat an energetic swing of the left leg to the right up, transfer the weight of the body to the left hand, tear off the right hand from the handle, and swing back with the right foot. The right hand must be returned to its place before the legs go down and take up a vertical position. Immediately transfer the weight to the right hand and swing the legs to the left to repeat the swing, but with the left foot.
7) Circle right (circle of the same name). 1) Preparatory exercise. Performed with the help of an instructor. The trainee takes a position in emphasis on both hands, staggered on a horse with the right foot in front. For better muscle memorization of movements by the trainee, the instructor, standing behind him, raises his left leg to shoulder level with his left hand. At the same time, the trainee, while maintaining balance, slowly repeats the exercise with the right foot from the opposite side of the projectile. At the top point, the instructor lowers the trainee's left leg, and he makes an energetic jump with his right leg back. 2) The main exercise. From the jump, transferring the weight of the body to the left hand, jump forward with the right foot and quickly return the right hand to its original position. Smoothly transferring the body weight to it, make an energetic swing with both legs to the left, trying to swing your left foot as high as possible. Push off with your left hand from the handle, and, holding your left leg up, jump to the left back. At the same time, in order to maintain balance, it is advisable to slightly bend the body with a turn of the pelvis to the right.
The return of 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 on to the handles of the horse, make a jump to the right to the front with the transfer of gravity to the left hand. Continuing to swing with both legs to the left, transfer the weight of the body to the right hand, swinging the right leg high, make a jump with the right foot to the left back, left forward to the right and quickly equalize the weight of the body by grabbing the right handle of the projectile with the right hand.
9) Dismounts. Jump with the right, then transferring the weight of the body to the right hand, make an energetic swing of the left leg to the left. Strongly pushing off the handle with your left hand and leaning on your right, make a left jump forward with a turn of the whole body to the right. Land in a semi-squat, holding the handle of the horse 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 monthly or quarterly delivery of standards for Cossacks of Cossack societies, which include: flexion and extension of the arms at an emphasis in 10 (30) seconds, long jumps from a place, squats and standing up on the left, right leg without support in 20 seconds, from the stop at the ends of the bars, lowering and pushing up in 15 seconds, pulling up on high bar from hanging “legs together”, running 60 m, climbing a vertical rope without the help of legs, flexion and extension of the torso from a prone position, hands behind the head, exercise on a sports horse. For competitive practice, swings with one leg, circles with the right and left legs, forward and backward, crosses - forward and reverse are used. An important element are the dismounts. Exercises are evaluated on a 10-point scale, minus penalty points (touch - 0.5 points, stop - 1 point).
8. Raising the legs to the hands in the hanging position and rotational movements with one or two legs.
9. Movements with a wide amplitude with a dumbbell weighing 1.5-4 kg or a hammer.
10. Squeezing or pushing the kettlebell with your hand.
11. Weight press own body out of hand.
2.4. Exercises for educating the speed of movements
1. Hitting the target while standing still with maximum starting speed, avoiding pre-signals and extra moves.
2. Hitting the target with a short step forward and lunge (jump and lunge), achieving the maximum frequency of movement of the legs and continuity general movement forward.
3. Strikes ahead of the enemy while holding the checker in the left hand, in the position on the side. On command, everyone is confused to grab his hilt with his right hand and strike at the opponent's hand.
4. Attacks by transferring a blow to the partner's opening sector.
5. Reply with a blow to the opening sector after a preparing retreat.
6. With linear attacks of the enemy, make turns to the left or right, with a further counterattack.
7. When attacking the enemy in the side or head, make rebounds into a deep squat, followed by jumping out and counterattacking.
8. Practicing avoidance of oblique blows with the opponent's checker, by means of shoulder hoisting.
9. Detachment of the leg, abdomen, head with superficial impacts. Initially working for average speed, gradually increasing the speed of the movements.
10. Hitting a flying object. The partner throws the balls, which are hit, or the balls roll on the floor.
11. Cutting with a checker of a suspended thread.
12. Cutting with a checker of leaves that are previously laid on warhead blade and thrown up.
- hopeless situation. Sailing tactics term. The position of a yacht sailing close-hauled behind another yacht when the yachts are close together. The situation is called hopeless because there is always a "wind shadow" from the sail to leeward of the leading yacht's course line, and a deflected and disturbed airflow behind and slightly in the wind, in which the speed of the rear yacht also decreases.
- unsupported position. The position of the body of an athlete in flight without support on the surface of the earth, floor, projectile, etc.
- sideways position. The position of the gymnast with the right or left side in relation to the projectile.
- offside". Violation of competition rules by forwards (attackers) in team sports games(water polo, football, hockey, etc.) when they are in the wrong position in front of the opponent's goal - behind the defense line or zone line.
- off-carpet position. The position of the wrestler in the bout when he goes beyond the border of the working area of the mat. In the standing position "out of the mat" is considered when the wrestler goes beyond the border of the mat with one foot. In the parterre position (Greco-Roman and freestyle wrestling), the position "outside the mat" is considered when the head crosses the border of the carpet, in the prone position (sambo and judo) - when half of the body is outside the carpet.
- artificial offside position. tactical way interaction of a group of defending players (in football, field hockey, bandy), which consists in leaving one or several attackers in an offside position unexpectedly for the opponent by quickly moving forward. As a result of receiving the attacking team loses the ball.
- initial position(i. p.). A predetermined position of the arms, legs, torso before the start of movement, action, performance sports exercise.
- core-a-core position. Contact of fencers with any parts of the body in close combat.
- drawstring position. I. p. of a jumper into the water in a handstand, taken by an athlete in order to create a quick rotation in the appropriate direction when pushing away. When creating a backward rotation, it is necessary to stretch the muscles of the front surface of the body by preliminary moving the legs back (some bending of the body), while creating a forward rotation - intense stretching of the muscles rear surface body by preliminary bending in the hip joints.
- danger position. The position of the wrestler in the bout, in which he was transferred and in which he is held by the opponent. It is characteristic 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, projectile, etc.
- the position of the weapon in a line. cm. straight ARM.
- up weapon position. A fragment of a salute of swordsmen with a blade pointing vertically upwards, a guard at the level of the chin.
- position across. The position in which the line of the shoulder girdle of the gymnast is perpendicular to the axis of the projectile.
- arched position. 1. The position of the body when it is bent or in one line. 2. During vaults and jumps - a straight or bent body facing the projectile.
- longitudinal position. The position in which the line of the shoulder girdle of the gymnast is parallel to the axis of the projectile.
- body position of the athlete in flight. In 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 the crouching position, the body is bent at the hip joints, the legs are fully extended; in the grouping position, the body is bent at the hip and knee joints, the arms are wrapped around the shins, the knees are connected. In all cases, the socks are pulled back.
