Marina Filatova
Generalization of experience in the use of gymnastic benches when organizing educational activities “Physical Education” with preschoolers.
The use of gymnastic benches when organizing the educational activity “Physical Education” with preschool children.
A gymnastic bench is a unique, universal exercise machine available in almost all gyms. With its help, you can develop almost all motor qualities, agility, courage, coordination, endurance, which contributes to the formation of posture, the development of dynamic strength, flexibility, jumping ability, rhythm, muscle sense, joint mobility, balance, the ability to navigate in space and other qualities.
The gymnastic bench is used for preschoolers of all ages. Children under 4 years old walk upright on the bench with their arms held freely below or to the sides. They are taught to crawl on a bench on all fours or lying on their stomachs (pulling themselves up on their arms). Complications are introduced into the exercises for children 4-5 years old: walk along the bench with an extended step, on toes, step over objects, jump off the bench. Exercises for older children become even more complicated - when walking on a bench, crawl through a hoop, under a rope, sit down on one leg, maintaining balance, standing on the bench on your toes (on one leg, closing your eyes.
Benches can be used throughout the lesson, which helps to increase motor density: children can simultaneously perform various tasks either alone or in subgroups (on different benches children make movements of different complexity).
Benches are used when learning basic movements:
Walking
Regular
With different positions of the hands (hands to the sides, on the waist, behind the head, to the shoulders, forward, up, behind the back)
On toes
On your heels
Side step
High knee lift
With turns
Backward forward
Squatting on one leg and swinging the other leg forward from the side of the bench
With claps under the knee
Bringing the heel of one foot to the toe of the other
Towards each other
Cross step across the bench
Along the floor, bench between legs
With stops, during a stop:
o close your eyes
o sit down
o balance on one leg “swallow”
o turns (360o, 180o) on toes and on full foot
On two benches:
o one at a time
o in pairs, holding hands
Crawl
On the knees
On your stomach, pulling yourself up with your arms
On all fours, resting on feet and palms
On forearms and knees
On your back, pushing off with your legs
Movement with hands resting on a bench, legs in front apart on the floor
From a sitting position, legs straight - bending your legs, transfer your body weight to your heels, hold onto the bench with your hands
Climbing
In a hoop suspended over a bench
Under the bench
Alternating crawling under a bench with stepping and jumping over it
Walking using various attributes
With a bag on his head
Transferring a small ball from hand to hand
For each step, a small ball (any object) is carried under a straight or half-bent leg
Stepping over objects lying on a bench (cubes, medicine balls)
With the ball hitting the bench
With the ball hitting the floor alternately from different sides of the bench
Side steps on benches while dribbling the ball on the floor
On two benches
Dribbling the ball on the floor either from the right or from the left (alternately)
Walking while rotating a hoop like a skipping rope
Rotating the hoop on your belt
Tossing the ball up
Laying out and collecting objects from a bench (for example, pine cones in a bucket)
Jumping
On two legs, moving forward
Squatting on a bench, hands in front (like “frogs”)
Hands on the bench, feet apart on the floor - jumping forward with support on your hands
Hands on the bench, legs apart on the floor - jumping up into a crouching position - jumping off legs apart (moving forward)
Across the bench from side to side, landing on one foot, placing the other
Through the bench with two legs supported on the hands, standing sideways to the bench
Standing facing the bench, jump onto the bench with both feet, dismount to the floor
Standing on the side, with one foot on the bench, straighten up and jump to change the position of your legs
Jumping off the bench, landing:
o at the bench
o to the line
o jump off the bench and jump over the ditch (20-25cm wide)
Run
On the bench
In a circle jumping over benches
On two benches
One foot on the bench, the other on the floor
On an overturned bench
Cross step across the bench while standing on the floor
Walking on a “spine” attached to an inverted part of the bench
Walking with the heel of one foot touching the toe of the other
On an inclined bench
Walking is normal
Walking with different hand positions
Walking sideways
Walking on toes
Crawling on your knees, holding the edge of the bench with your hands
Crawling on your stomach, pulling yourself up with your arms
Running up a bench hooked onto a gymnastic ladder, moving onto the gymnastic wall or jumping onto the mat
Walking in an inclined position, holding the edges of the bench with your hands
Walking on an inclined bench while holding onto a rope attached to a gymnastic ladder
Different types of movement between benches
In a straight line
"snake"
When performing general developmental exercises, you can also use gymnastic benches:
Sitting on a bench, bending to the sides (arms behind head)
Bend forward to the toes while sitting on a bench
Bend down while standing on a bench
Sit down, legs on the bench, arms supported behind you on the floor, bend over, lifting your pelvis off the floor
“bicycle”, sitting on a bench, holding its edge with your hands
Lying on your stomach across the bench (palms and feet touch the floor, raise your arms and legs up
Sitting on a bench, holding its edge from behind, make a “corner”
Jumping with alternating legs (i.e. one leg on the floor, the other on the bench)
Raising the torso from a lying position, arms crossed on the chest (legs under the bench; legs on the bench)
Flexion and extension of the arms in support while lying with the hips on the bench
Squats to lunges, standing with one leg on a bench
Calf raises while standing on a bench
Squats while standing on a bench
“scissors”: sitting on a bench, resting on your hands behind the bench, cross movement with straight legs raised up
"rocking chair". Stand on the right leg, left leg on the bench, hands on the belt. Squat on the right and left leg (alternately)
Stepping onto the bench, facing it; standing sideways to her
Children are always interested
tasks using gymnastic benches in games, attractions, relay races:
A combination on a bench made up of a small number of exercises.
“Clear your garden from stones” (throwing balls over a bench until your territory is completely cleared of them).
“Ball race” (pass the ball while sitting or standing on a bench in a column).
Various types of tag games with a “house” on a bench.
"What changed?" (the driver determines which of the guys changed places with each other).
“Military exercises” (throwing balls at a distance or at a target simultaneously on command, standing behind a bench, in order to pick up your “combat projectile”, you need to crawl under the bench and then move on your belly back and forth).
Relay races (sitting, standing on benches and moving along benches).
“Fishes” (benches are placed around the hall in a random order; music plays, children stand on the benches, then jump to the floor and, pretending to be fish, run around the benches; the music stops, children jump onto any bench.)
“Make a figure” (at the teacher’s signal, the children scatter around the hall; at the next signal, all the players stand on benches and take some pose).
“Jump into the water” (children stand on gymnastic benches, in a drill position; on the command “Jump into the water!” they jump to the floor and run around the hall in different directions; on the command “Big waves, get out of the water faster!” children get up on the benches, taking the empty seats that were closest to them).
“Raise the sails” (children are divided into two teams (crews) and occupy gymnastic benches (yachts) in a standing position on their toes, arms up; at the teacher’s signal “Remove the sails!” they leave the benches and scatter around the hall in different directions, according to signal “Raise the sails!” the guys must quickly take their places and accept the position; the team whose crew raised the sails faster wins).
"Exercises with a gymnastic bench."
The functions of a gymnastic bench in a physical education lesson are truly limitless: it is a support, an obstacle, a relay stage, a weight, and a resting place. This article explains how you can use a bench to develop physical qualities and what exercises you can use to improve the technical elements of sports games.
exercises to develop strength
All exercises for developing strength using a bench can be divided into two groups:
– exercises with a gymnastic bench, in which the bench itself is used as a weight;
– exercises in which its upper, smooth surface is used, and the weight is the exerciser’s own weight on a gymnastic bench.
The first group is more suitable for high school boys, and the second can be recommended for absolutely all students. In the first group there are two possible locations:
1. The bench is parallel to the floor and can be moved simultaneously by two or more people.
2. When performing exercises of the second group, the bench either stands on the floor horizontally or is in an inclined position: for example, one end is on the floor, the other is on the crossbar of the gymnastic wall.
The exercises of the second group, in turn, can also be divided into three subgroups:
a) students move in a lying position by pulling up along the upper plane or with the help of partners. These exercises are very dynamic, emotional and are very popular among primary and secondary school students. It is advisable to use them in relay races, as well as as preparatory training for learning pull-ups and rope climbing. On the other hand, it is much more difficult to selectively influence one or another muscle group;
b) one end of the bench is fixed, and the student moves the opposite. The fixed end can stand on the floor or be placed on the crossbar of the wall bars, which will protect the hall floor from damage and increase the load. To do this, on the edge of the lower surface of the bench at the end it is necessary to fasten a bar or hook with which it will cling to the crossbar. Additional load can be created either by changing the height of the fixed edge, or by weighting on the upper edge of the bench. The weight of a partner can be used as a weight, who can stand in different parts of the bench, performing various static exercises: for example, in a sitting position, arms behind, holding your legs at an angle;
c) children and the bench do not move relative to each other, except for a number of exercises for the leg muscles - the bench is used as a support or obstacle.
exercises for the muscles of the arms and shoulder girdle
1. I.p. – standing in a column; if two people perform the exercise, then it is better to stand facing each other, holding an inverted bench by the edges above your head with outstretched arms. Simultaneously lower and raise the bench onto the right (left) shoulder or, if there are two people doing it and they are facing each other, holding the bench by the ends, on the chest.
2. I.p. - standing in a line, holding the bench by the edge in your lowered hands. Raising the bench so that the upper surface is parallel to the floor, without bending your arms at the elbow joints, and returning to the starting position. Option: students hold the bench raised with a wrist movement to a position parallel to the floor for several seconds motionless, and then slowly lower it to its original position.
3. The same due to flexion and extension of the arms at the elbow joints. The exercise develops the deltoid muscles. Option: bend your arms with a bench to a right angle at the elbows and hold in this position for a while, then slowly lower. This exercise develops the biceps brachii muscles.
4. I.p. – standing in a line, holding the bench by the edge at the top with straight arms. Lowering the bench behind your head without changing the position of your elbows and returning to the starting position - “French press”. The exercise develops the triceps muscles of the shoulder.
5. I.p. - standing facing the bench and holding it by the top edge at the very end at chest level, the other end on the floor. Press – raising the edge of the bench until your arms are fully straightened. Well-prepared students can perform movements with one hand alternately. This exercise is intended only for boys in grades 10–11. This exercise develops the triceps and pectoralis major muscles.
6. I.p. – standing in an inclined position, holding the bench by the side edges of the top board at the end with straight arms lowered down, the other end of the bench rests on the floor. Chest row – raising and lowering the upper edge of the bench to the starting position. The exercise develops the biceps, latissimus and trapezius back muscles.
7. I.p. – lying on a bench lengthwise on your chest, head forward. Sliding along the bench, pulling yourself up with both hands simultaneously or alternately.
8. I.p. - lying on your back along the bench. Slide along the bench feet first, pulling yourself up with both hands at the same time. This exercise is performed only on a horizontal bench.
9. The same, moving head forward.
10. I.p. - the same, but a rope is stretched over the bench at a small height, the front end of which is rigidly fixed, for example, tied to a gymnastics wall, and the rear end is held suspended by a partner. The bench can stand both horizontally and inclined. Simulation of rope climbing. The exercise is a preparatory exercise for learning rope climbing. Option: the same without the help of legs.
11. I.p. - lying on a bench lengthwise on your chest, holding a gymnastic stick in your hands. Two partners use the ends of the stick to move it by sliding it along the bench, moving in parallel.
12. I.p. – lying position, hands on the bench. Flexion and extension of the arms.
13. The same in a lying position, legs on the bench, hands on the floor.
14. I.p. – lying on the back on a bench, legs straight. Flexion and extension of the arms. The load can be increased by placing your feet on a support - another parallel bench - or by placing additional weights on your hips, such as a medicine ball.
This exercise prepares you very well for dips. Exercises designed for the muscles of the arms and shoulder girdle, under certain conditions, allow you to simultaneously load other muscle groups. For example, when performing a chest slide, keeping your knees slightly bent and your hips off the bench will require engaging your back and abdominal muscles. When sliding on your back, your legs can be raised, keeping them straight or bent, with your head and shoulders raised. This also engages the abdominal muscles. This exercise is not recommended to be included in the lesson program if it is used in relay races, when schoolchildren, carried away by the excitement, forget about the correct execution of the exercise.
exercises for the torso and abdominal muscles
1. I.p. - standing in a line, holding the bench by the edge in your lowered hands. Bend the torso forward.
2. I.p. – standing in a line with legs apart, holding an inverted bench by the edges with outstretched arms above your head. Bend the torso to the sides.
3. I.p. – standing facing the bench and holding it by the side edges of the upper edge at the very end with straight arms lowered in a stance with legs apart, the other end on the floor. Bend the torso forward.
4. I.p. - standing sideways to the bench, holding it by the end with one hand, the other end resting on the floor. Tilt the torso towards the bench. The same with the other hand.
5. I.p. – lying across the bench face down, leaning on it with the upper part of the thighs, hands behind the head, the partner fixes the legs. Raising and lowering the body.
6. I.p. - sitting across the bench. The partner fixes straight legs. Bend the body back and return to the starting position.
7. I.p. – lying on a bench lengthwise on your back, holding the edges with your hands at head level. Raising and lowering straight legs. The load can be increased by stopping them during lowering a few centimeters from the bench.
8. The same on an inclined bench, head higher than feet.
9. I.p. – lying on an inclined bench on your back, hands behind your head or crossed on your chest, legs above your head, secured to the crossbar of a wall bars. Raising and lowering the body.
exercises for leg muscles
1. I.p. - standing in a line, holding the bench by the edge in your lowered hands. Calf raises.
2. Performed in pairs. I.p. – standing facing each other, holding an inverted bench by the ends at chest level. Squats. When performing exercises in a group, you need to select students of approximately the same height, and also keep in mind that in this case the load of each individual student is sort of leveled, and it is impossible to select it individually.
3. I.p. – standing facing the bench, holding the bench by the side edges at the top edge, the bottom edge rests on the floor. Calf raises.
4. The same on the right (left) leg.
5. I.p. - Same. Squats. Most of the above exercises are more effective if performed at a slow pace.
6. I.p. - lying on a bench on your back. A rope is stretched over the bench at a small height, the front end of which is rigidly fixed, for example tied to a gymnastics wall, and the rear end is held suspended by a partner. Simulates hands-free rope climbing. At first glance this seems impossible, but in fact it is quite doable. This exercise helps in teaching proper footwork when climbing a rope.
7. I.p. - lying on a bench on your back. Sliding by pushing off with your feet. It is necessary to ensure that the sole is non-slip.
8. I.p. – standing facing the bench at a distance of a step from it, hands on your belt. Place one foot on the bench, the other remains in place. Squats until the knee of the back leg touches the floor. Changing the position of the legs - by jumping or stepping. High school boys can perform this exercise with weights on their shoulders, such as a light barbell.
9. I.p. – standing facing the bench. Jumping on a bench.
10. The same on the right (left) leg.
11. I.p. – standing sideways to the bench. Jumping over a bench and back on two legs.
12. The same on the right (left) leg. Exercises 11 and 12 can be performed moving forward.
13. Walking on an inclined bench from bottom to top on your toes.
14. I.p. - standing facing the benches, standing parallel to each other at a distance of 0.7–1.0 m, - there should be no more than four of them. Jumping over benches on two legs forward.
This exercise should only be offered to well-prepared students. Exercises 9–14 can be used to develop the speed-strength abilities of the leg muscles.
Many of the above exercises can be included in circuit training. In this case, it is advisable to combine two or more exercises together and perform one after the other. In athletics, such techniques are called “superset” if two exercises are combined, and “triset” if three.
For example:
1. The student performs a bench press on the free edge of a bench that is inclined and secured to the crossbar of a wall bars, and then moves along it in a position lying on his chest, pulling himself up with simultaneous movements of his arms.
2. On adjacent spans of the gymnastic wall, two benches are fixed at an angle at the same level. The student walks along the right one up on his toes to the end (an exercise for the leg muscles), moves along the wall bars to another bench and slides down while lying on his back, helping himself with his hands and keeping his legs straight in the air (an exercise for the abdominal muscles).
3. The student performs straight leg lifts while lying on a bench on his back, holding its edges with his hands, and then moves in the same position, pushing off the bench with his feet.
4. A group of students, standing in a line, holds a bench with their straight arms lowered, and on command, performs first raises on their toes, and then lifts the bench by bending their arms at the elbow joints or with straight arms.
5. Two students, standing facing each other and holding an inverted bench at chest level by the edges, perform bench lifts, and then squats or calf raises.
safety precautions
The bench must be sufficiently stable, its fasteners - nuts, screws - must be fully tightened. A gymnastic mat is placed on the floor under an inclined bench. If several students move the bench at the same time, then all movements are performed strictly on command. The bench should be lowered carefully and silently. The top plane must be absolutely flat and smooth. Exercises that create a direct compressive load on the spinal column can only be offered to boys in grades 10–11 and, with minimal load, to middle school boys. When moving around the bench, it is important to maintain distance between students.
Development of coordination abilities
1. Walking on a bench; can be performed with a gymnastic stick on the shoulders.
2. The same with high raising of straight legs and clapping under them.
3. The same on socks.
4. The same with stepping over obstacles - medicine balls placed on a bench.
5. Moving along the bench with side steps on the right (left) side.
6. Along the bench near it on the floor there are various objects - cubes, medicine balls, weights, dumbbells - depending on the age and level of physical fitness of the students. When moving along the bench, the student bends down and transfers objects one by one to the other side of the bench.
7. I.p. – standing in two columns at the ends of the bench. The guide of one column walks along the bench and places 2-4 objects along it on the floor. When he finishes and jumps off the bench, the guide of the other column, who goes in the opposite direction, collects the items one by one and passes them to the next participant, etc.
8. I.p. – standing on a bench with straight legs, arms to the sides. Turns on toes 180°.
9. Balance on one leg - “swallow”.
10. Half twine.
11. I.p. – two students stand on a bench at opposite ends and pass the ball to each other. Students in grades 5–9 pass a volleyball, and students in grades 10–11 pass a medicine ball.
12. Walking on a bench, stepping over obstacles - medicine balls - and passing a small object - a cube, a tennis ball, a baton - from hand to hand in a squat between the upper and lower bars of the bench.
13. Two students move along the bench towards each other: one crouches, and the other steps over him.
14. Students, when moving along the bench in a squat, roll the ball in front of them: 1st–4th graders – volleyball, 5th–9th grades – basketball, 10th–11th graders – medicine ball.
15. When moving along a bench in a squat, a student rolls the ball along the floor parallel to the bench.
These exercises can be performed on an upright or inverted bench. The width of its lower bar corresponds to the width of the gymnastic beam, and therefore the proposed exercises can be considered leading to exercises on the balance beam. It makes sense to first perform the proposed exercises on the floor according to the markings, then on the wide side of the bench, and then on the inverted one: first with support on your partner’s hand, then without it. It is necessary to draw the attention of schoolchildren to maintaining correct posture, reminding them that haste interferes with the correct execution of the exercise. When moving along the bench, it is necessary to require students to have a correct, competent dismount at the end - this should be taught to them in the very first lessons.
safety precautions
Gymnastic mats are placed along the bench close to it. It is important to ensure that a safe distance is maintained, following the principle of “from simple to complex.” The teacher must provide constant insurance for students who perform exercises unsurely.
Basketball training
1. Moving along a straight bench in a squat and dribbling a basketball on the floor next to it.
2. The same on an inverted bench.
3. Performed in pairs. The first number stands at the end of the bench, the second - on the floor to the right (left) of it. Passing the ball to each other from the chest. The second number after each pass steps or jumps over to the other side of the bench.
4. Same thing, but both students stand on the floor to the side of the bench and jump over the bench after each pass.
5. The student stands on an inverted bench 3–5 m from the hoop, receives a pass from a partner and throws around the hoop, trying to maintain balance. A greater effect can be achieved by performing throws from two or three differently positioned benches.
When teaching basketball, a bench is used to complicate the technical elements of the game. By overcoming difficulties, students acquire the necessary skills. The first two exercises are offered to children who already have good ball dribbling skills. Along with acquiring additional skills and confidence when dribbling the ball, coordination of movements improves. Since special attention is paid to correct technical execution, and the exercise is quite complex, it is not recommended to include these exercises in relay races.
safety precautions
Gymnastic mats are placed along the benches, if this does not interfere with the exercises. It is important to maintain a safe distance when moving around the bench. The ball should only be passed to the waiting student.
Volleyball training
1. Performed in pairs. One partner stands on a bench facing the net as low as possible. He lifts the ball over the net and hits it downwards. The other one picks up the ball and serves it to him. After a certain time, the partners change roles.
2. The same, but the ball is tossed before the strike and the blow is struck at the flying ball.
3. One player stands on the bench, holding the ball over the net as low as possible. Others take turns running up, pushing off with both legs, jumping out and striking at the stationary ball, trying to knock it away from their partner. You should pay attention to the following points: – the ball after impact should go down as vertically as possible; – touching the net is not allowed.
4. Two students stand on parallel benches, located at a distance of 3–5 m from one another, and, without leaving their seats, pass the ball from above to each other. The most prepared guys can perform this exercise while standing on inverted benches, moving along them from right to left.
The first three exercises are used for initial training in attacking technique, and the fourth is intended to improve the technique of receiving and passing the ball by already well-trained students. It is necessary to draw their attention to the fact that maintaining balance on the bench is not an end in itself: the main thing is competent, technically correct reception of the ball and accuracy of the pass. At the same time, practice shows that receiving and passing the ball from below while standing on benches does not give the desired result.
safety precautions
The bench must be stable and reliable. When performing exercise 4, gymnastic mats are placed along the benches. It is important to ensure that there are no balls lying on the floor. When teaching an offensive strike, there should be no students in the area where the strike is directed. Or you can introduce an additional task for one of the students - to take an attacking blow from below or to block it.
holding relay races
The proposed relay races can either pursue a specific goal, for example, develop the muscles of the arms and upper shoulder girdle, or simply provide the joy of movement. Very often benches are used during “Fun Starts”.
For example:
1. I.p. - lying on a bench lengthwise on your chest. At the signal, the participant pulls himself up with both hands at the same time; after touching the opposite end with his hands, he quickly gets up, runs back to the team and passes the baton to the next one. Option: after touching the end of the opposite edge, you need to run to the control post located a few meters in front of the bench, run around it and come back.
2. Along the bench on the floor there are various objects: cubes for younger students, medicine balls for older students. When moving along a bench in a squat or half-squat, the student transfers objects one by one to the other side of the bench; after moving the last object, he immediately returns back along the bench or next to it and passes the baton to the next one. The same with running around the control post located in front.
Using gymnastic benches
There is probably not a single gym in schools that does not have gymnastic benches. In addition, they are easy to make in a school workshop, varying in height from 40 to 60 cm.
The proposed exercises using gymnastic benches are simple in terms of the organization of the corresponding exercises (these gymnastic equipment are always at hand and, importantly, they are almost harmless). 3 As preparatory exercises, such exercises are indispensable when solving problems of general physical training for various types of sports: athletics, volleyball, basketball, etc. Exercises using gymnastic benches are available for any contingent of participants, only the height, number of exercises, and duration of time vary their implementation.
These are dynamic exercises that allow you to involve the whole class in the work, using a group or flow method, or a large group of students. They fit well into the circuit training method. Not least with a skillful approach are these exercises with children who have health problems, particularly in posture.
By varying their pace, methods of application, dosage, and purposefully selecting exercises, you can use them to make any lesson, any workout quite effective.
The sets of exercises given below are not the only possible ones, but those that I used in the educational and training process and not without success. I would be very glad if my experience (45 years of teaching experience) helps my colleagues, especially young teachers and aspiring teaching enthusiasts.
Complex I. 1. Jumping over a gymnastic bench with a push with both, one leg. The exercise can be performed for a time: 20 seconds, 30 seconds, 45 seconds.
Jump onto the bench with both feet, jump off with your legs apart, the bench between your legs; performed moving forward and standing still.
Standing on the side, with one foot on the bench, straighten up and change the position of your legs with a jump.
Running on a bench. The class is divided into two groups, benches are installed, or in parallel. The teacher says: “Guys, here is the crossing, the person who falls off the bench “falls into the abyss”, moreover, every 7, 10 or 15 seconds. (depending on the number of students) “the enemy is firing.” During this time, your group needs to cross to the other side as quickly as possible and without mistakes.” The exercise can be supplemented by carrying the “victim”.
Run along the bench from the side, stepping on it with one foot (left or right).
I.p. stand on your toes on the board of an inverted bench, heels on the floor. Rise on your toes and lower down without touching your heels to the floor, without bending your knees.
Stand in a lunge position on a bench, swinging one leg behind you. The supporting leg is straight.
Moving on a bench while carrying a partner over the shoulder.
Jumping legs apart, jumping onto a bench together with a partner, standing facing each other, holding hands; jump down.
Partners stand on opposite sides of the bench, holding hands; at the signal of one of them, both simultaneously perform a jump, the first to the left, the second to the right, in place. Do not separate your hands while moving.
The first student stands with his hands on his belt, the second, standing behind him, puts his hands on his belt (both stand on a bench). Both perform jumps together, legs apart, the same with three, four, etc., moving forward.
One foot stands on the bench, the other foot steps forward, then back, then the position of the legs changes. You can perform the exercise for 15, 20, 30 seconds, depending on the preparedness of the participants.
Standing to the left of the bench, jump with both feet onto the bench and jump to the right.
Jumping over 5-6 benches placed in a row (across, like barriers); through two benches installed parallel in width and height.
Jumping onto a bench with weights, legs apart and together.
Jumping with weights on two benches installed in parallel at a distance of 50-60 cm from each other. Use dumbbells or weights as weights, depending on the preparedness of the students.
Complex II. 1. The first student sits, the second holds his ankles. Tilt back, the same with your hands touching the floor with a turn to the right, left. The exercise can be performed with weights, depending on the preparedness of the students.
2. The first one lies on the hips, the second one holds his legs, his legs do not touch the floor. Bend forward, bend back, the same with turning, with weights. The first and second exercises are used to correct poor posture.
Bending and extension of the arms in support on a gymnastic bench; the same thing, pushing off the bench and clapping your palms. Flexion and extension of the arms in support from behind.
Lying position, legs on a bench, bent. Flexion and extension of the arms, hands together, clapping the palms, etc.
Moving along the bench with the right, left side in a lying position; in the back support, the legs are bent, the legs are straight. For those who are more prepared, their legs are straight; for those who are unprepared, their legs are bent.
Moving on a bench while lying down, turning in a circle to the left, to the right.
Moving along the bench with a jump, legs apart, pushing off from the bench; The arms are brought forward and placed as far as possible for the push.
Emphasis crouched, hands on the bench, legs to the left. Without lifting your hands, jump over the bench; the same with moving forward, pushing off with two hands, one hand.
Lying on a bench, crawling on your stomach, pulling yourself up on your arms; the same on a bench installed at an angle. The angle of inclination depends on the level of preparedness of the students.
Running up a bench installed at an angle to the gymnastics wall, followed by moving onto it.
Moving up the bench with your back forward in a crouched position, with your hands gripping the edges of the bench.
Two benches are installed parallel, inclined to the gymnastic wall. Moving up and down on your hands.
Moving forward in support from behind, a bench between the legs. Same thing back.
Complex III (for a group of 7-9 people). 1. The gymnastics bench is located on the left side of the floor. Grab the bench with both hands, lift it above your head and lower it to the right. Then do the same in the opposite direction.
Place the bench on your left shoulder, lift it above your head and lower it onto your right shoulder. Repeat the same, but one of the partners hangs in the middle of the bench.
Place the bench on your left shoulder, hold it with your right hand; move the bench to a straight left arm to the left, lift it above your head. Also on the right hand.
Bench on the left shoulder, legs apart, tilt to the right, move the bench to the right shoulder, tilt to the left. The same goes for straight arms.
While lying on the floor, grab the bench behind your head with both hands, lift it and place it on your chest, then do the same in the opposite direction.
I.p. Same. Raise your legs straight and touch them to the bench.
Grab the bench behind your head in a lying position. Raise your straight legs to an angle of 90° and place them to the right (left).
Partners sit legs apart, close behind each other, bench on the left shoulder, move the bench to the right shoulder, lie down, get up and move the bench to the left shoulder.
Bench on your shoulder, in a squat, straighten up and transfer the bench to the other shoulder, 10-12 times."
Martial arts on a gymnastic bench. 1. Partners stand on a bench opposite each other. It is necessary to push your partner off the bench or throw him off balance. The player or team remaining on the bench wins.
2. a) Partners sit facing each other, astride a gymnastic bench, holding the edges with their hands and resting their feet. It is necessary to unbalance your partner.
b) The same from emphasis on the forearms, sitting with their backs to each other.
Relay races. 1. a) Jumping over one, two, three benches installed in parallel, running a distance of up to 15 m.
b) Running along benches arranged sequentially in length.
“Crossing”: team members, at a signal, run across behind the guide along one or two benches installed in length. The winner is the team whose players get to the other side of the “chasm” faster without losing a single player.
Two benches are installed end to end along their length. Players from opposing teams run through the first bench, stop at the second bench and pull the first bench forward without stepping on the floor. Then they pull the second bench and so on until the end of the distance.
Crawling under the bench. The bench is non-standard, height 50-60 cm.
By being creative, many of the exercises described above can be included in relay races using a gymnastic bench.
It is best to start teaching exercises using a gymnastic bench in elementary school and increase their difficulty as students get older. In elementary school, children are more receptive and remember such exercises for a long time.
Physical education teacher, Gymnasium No. 652 Gorelik M.L.
– raising and lowering the hoop forward, upward with different grips of the hoop in combination with walking, moving the legs back, swinging the legs, bending and turning the body;
– passing the hoop from hand to hand in front of you, behind your back, behind your legs, bending forward, while jumping;
– rotation of the hoop on the belt (neck, arm, leg) for a specified time;
– jumping into a hoop with the hoop rotating back and forth;
– jumping through a hoop lying on the floor, rotating on the floor;
– simple throws of a hoop with both hands in front of you;
– rolling the hoop along the floor and then climbing into the hoop without touching it with your hands.
12. GENERAL DEVELOPMENTAL EXERCISES ON APPLETES
The simplest and most accessible equipment for use in outdoor switchgear are the gymnastic (Swedish) wall and bench. Exercises performed on these apparatuses are written according to the rules of general developmental exercises using the terms of exercises on apparatuses.
Exercises at the gymnastic (Swedish) wall
The main advantage of exercises at the gymnastic wall is the precise fixation of the initial positions of the body and the ability to change the height of the fastening of body parts at the required level. There are exercises at the gymnastic wall (the practitioner is on the floor, the wall as a support) and on the gymnastic wall (the practitioner is in a standing position and during the exercise - on the wall). In the entry I.p. at the wall, the position relative to it is indicated (face, side, back) and grip characteristics, for example, standing facing the wall, grip at waist level. Only a pronounced emphasis on the wall is called emphasis, and this is a standing emphasis; in other cases, a grip is indicated at the level of the shoulders, chest, etc., for the first, third, etc. lath If the exercise is performed on the wall, the terms “hang” and “support” should always be used. I.p., in which the student does not touch the wall, is described according to the principle of exercises without an object, indicating the features of the exercise, for example, standing with the right side (towards the wall), right (leg) to the side on a (given) rail. Here are some typical wall exercises.
– Tilts, supports, turns of the body with support on the wall.
– Swing your legs in different directions with support, point-blank.
– Jumping from a squat with support on the wall, jumping with a change of supporting leg, free leg on the 1st, 2nd, 3rd rail.
– Hanging face down, back to the wall. Raising bent and straight legs while hanging.
– Bend your arms while lying down, legs on the 1st rail.
Table 4
An approximate outdoor switchgear complex at the gymnastics wall, intended for general physical training (general physical training)
|
Dosage |
Guidelines |
||
|
1 – rise on your toes 2 – standing position, bending over 3 – spring forward tilt |
Perform movements exactly under the count, no knees |
||
|
I.p. – standing facing the wall, grip level 1 – jump with two on the first rail |
Perform soft landing on the rail |
||
|
I.p. – standing with your back to the wall, grip from below waist level 1 – half squat 2 – forward tilt 3 – squat |
Back straight |
Continuation of the table. 4
|
I.p. – stand with your right side, right to the side on the 4-5 rail, arms to the sides 1 – tilt to the right, touch with two hands walls 3 – tilt to the left, arms up 5-8 – the same on the left side |
Tilt accurately to the side, with maximum amplitude |
||
|
I.p. – standing facing the wall, grip level 1 – right swing back 3-4 – the same left |
During the forward swing, do not tilt |
||
|
I.p. - hanging with your back to the wall 1 – hanging at an angle |
Raise your legs parallel to the floor. Breath don't delay |
||
|
I.p. – emphasis lying with your back to the wall, legs on first rail. Bend arms in support |
Bend your arms as much as possible, do not sag |
||
|
I.p. – stand with your back one step away from the wall, hands up 1-2 – tilt back |
Knees straight, breathing don't delay |
||
|
I.p. – stand facing the wall, grip on chest level 1 – squat 2 – straight jump 3 – squat |
Jump with using wall support |
||
|
I.p. - hanging with your back to the wall |
Relax your legs |
Exercises on a gymnastic bench
This group of exercises can be divided into exercises with a bench, where the bench acts as a weight, and exercises on a bench, where it is used as a support. Exercises with a bench are performed by a group of exercisers, and are mainly aimed at developing strength, accuracy of movements, and coordination of collective actions. Exercises on a bench are more common; they can be performed both in a group and individually. Typical bench exercises include balance training and jumping exercises, e.g.
– walking on the bench in various directions of movement (including sideways, backwards, side steps), running on the bench;
– lifting straight or bent legs from an I.P. sitting on a bench;
– bends, turns, squats from i.p. standing at the bench on your right (left) leg, the other (leg) on the bench;
– jumping onto the bench, jumping “in depth” from the bench, jumping over the bench;
– bending your arms while lying down, your legs or arms on the bench (with your back or face to the bench, respectively.
When recording exercises on a gymnastic bench, it is important to indicate the position of the student relative to the bench: longitudinally, across, face, sideways, back. Possible starting positions for exercises on a bench:
A) standing, sitting or lying on a bench (longitudinal or transverse),
| Content | Dosage | Organizational and methodological instructions | |
| I. | I.p. – standing on one leg with your back to the bench, the other leaning on the bench 1-3 – springy tilts back 4 – I.p. | 6-8 r. | |
| II. | I.p. – standing on one leg, the other on the bench 1 – bend back, arms up 2 – I.p. Repeat the same, changing legs | 6-8 r. | 
|
| III. | I.p. – standing sideways to the bench, one leg on the bench, hands on the belt 1 – tilt to the left 2 – I.p. 3 – tilt to the right 4 – I.p. Repeat the same after changing legs. | 10-12 r. | 
|
| IV. | I.p. – sit your legs apart, bench between your legs, arms to the sides 1-3 – springy slopes to the right 4 – I.p. Same for the left | 10-12 r. | 
|
| V. | I.p. – sit back position, feet on a bench 1-2 – support lying behind 3-4 – I.p. | 6-8 r. | 
|
| VI. | I.p. – lying sideways on your right hand, left hand on your belt, feet on the bench 1 – bend the torso to the side 2 – I.p. Repeat the same in the other direction | 6-8 r. | 
|
| VII. | I.p. – standing on one leg one step from the bench, the other on the bench, hands on the belt 1-3 – slow squats 4 – I.p. Repeat the same on the other leg | 6-8 r. | |
| VIII. | I.p. – crouching, hands on the bench, right side to the bench On each count, jump over the bench, raising your pelvis high | 10-12 r. | 
|
| IX. | I.p. – lying on your stomach on a bench, arms up 1-2 – bend over, look forward 3-4 – return to I.p., relax the back muscles | 6-8 r. | 
|
| X. | I.p. – lying position, feet on the bench 1 – bend your arms, left back 2 – I.p. 3 bend your arms, right back 4 – I.p. | 6-8 r. | 
|
| XI. | I.p. – sit at an angle, holding onto the bench from below For each count of movement of straight legs forward, backward and to the sides | 10-12 r. | 
|
| XII. | I.p. – standing sideways to the bench Jump over the bench for every count | 
|
Methodological features of outdoor switchgear
On the gym wall
The methodological features of the exercises on the gymnastic wall are such that they allow you to solve the problems of all parts of the lesson, accurately record the initial and final positions of the body and its individual links, and therefore, dose the load in accordance with the individual capabilities of the students. Exercises can be performed in simple and mixed hangs, in mixed supports individually and with a partner. In addition, additional support with your hands on the wall makes it easier to perform a number of exercises (balance, squatting), which is important when practicing with beginners. When performing flexibility exercises (elderly people), the pace of movements should be slow; The main attention should be paid to the correct execution of the exercises.
Exercises on the gymnastic wall are used in the form of complexes in which hanging exercises are alternated with exercises in support and mixed hangings to give rest to the muscles of the hands and avoid injuries. Exercises that involve large muscle groups should be done at a slow pace to ensure complete contraction and relaxation.
In recording the starting positions on the gymnastic wall, the position relative to it and the characteristics of the grip are indicated. In the name “gymnastic wall” the word “gymnastic” is omitted.
