Rybinsk Pedagogical College
TEST
in gymnastics
specialty 050720 “Physical education”
on the topic of:
“Hangs and supports.
Methods of teaching hangs and supports from 1st to 11th grade of secondary school"
5th year student F group:
Goleukhin Andrey
Teacher:
Smirnova Tatyana Vladimirovna
Rybinsk
2011
Table of contents
Introduction………………………………………………………………………..3
- Definition of hangs and stops. Types of hangs and supports…………………………….4
The meaning of hangs and stops……………………………………………………….. .6
Methodology for teaching hangs and supports from 1st to 11th grade of secondary school………………………………………………………………………………………… ……………….8
Literature………………………………………………………………………………42
Introduction
Gymnastics is one of the most popular and accessible means of human physical education. Its importance is determined by the effectiveness of the impact on the body of those involved, the availability and variety of means.
The main form of organizing gymnastics classes at school is physical education lessons with a gymnastics focus. Along with this, gymnastic exercises are included in physical education and health classes during the day (exercises during long breaks, physical education minutes, introductory gymnastics, games, etc.), in extracurricular activities in physical education: physical education and sports festivals, intraschool and extracurricular sports competitions , classes in sports sections.
Gymnastics is one of the effective and universal means of physical education, used for the purpose of education, sports training, health improvement, rehabilitation, treatment, and the acquisition of vital skills of applied, industrial or defense significance. It is a good way to improve health and plays a significant role in the health of people of different ages and genders, different levels of physical fitness, athletes and beginners in sports. Gymnastic exercises have a positive effect on the performance of vital organs and systems, activate metabolism, develop the neuromuscular system, improve condition (strength, endurance, flexibility, coordination) and figure (by reducing the amount of fat, correcting posture, changing body proportions) . Gymnastics have a beneficial effect on the formation of personality.
Let's look at hangs and supports, which are one of the types of exercises on apparatus and have a beneficial effect on the body, strengthening the musculoskeletal and neuromuscular systems.
- Definition of hangs and stops. Types of hangs and supports
- hanging crouching. Mixed hanging, in which the bent legs and feet touch the floor or support (for example, on parallel bars of different heights).
- hanging bent over. A hang in which the straightened or slightly arched body is upside down (retracted) in front of or behind the apparatus.
- simple hang. A hanging position when the projectile is grabbed by one part of the body (arms, legs, toes).
- hanging from behind. Hanging with your arms pulled back.
- mixed hang. Hanging position with additional support on the apparatus or the floor by another part of the body.
- hanging bent over. A hang in which the body is bent at the hip joints so that straight legs are above the body, in front of or behind the apparatus.
- hanging while standing. Mixed hanging, in which the body is straightened and tilted back, and the legs touch the floor with the feet under the grip.
- hanging standing from behind. A mixed hang with arms laid back, in which the straightened body is tilted forward and the legs touch the floor with the feet under the grip.
- hanging lying down. Mixed hanging, in which the legs touch the floor with the feet (on parallel bars of different heights - with the hips) in front or behind the grip area.
- hanging on the right (left). Mixed hanging, in which the right (left) bent leg rests with the popliteal fold on the apparatus, and the left (right) leg is straight, the body is slightly bent, the head is pulled back.
On a high bar, this position (hanging) is the starting position for all exercises without exception. It is especially important to perform the hang correctly to gain a sufficient amplitude of the swing and subsequent swings.
In the hanging position, the body should be as straight as possible. This is achieved by sagging in the sternoclavicular and shoulder joints, as well as relaxing the muscles in the lumbar region. The arms are also straightened, but not tense. Legs should be straight at the knees and hip joints, toes pointed out. It is advisable to teach hanging using a holistic method.
The correct position of the lower extremities is ensured by the tension of the corresponding muscles, which must be maintained during subsequent swings. Bending at the hip joints or bending in the lumbar spine when performing the hang is unacceptable. The presence of such errors is very often a consequence of an incorrect position of the head: moving it back or, conversely, lowering it onto the chest. In the correct position, the head is held straight and between the hands.
Emphasis: 1. Gymnastic element. A position in which the shoulders are located above the support points. There are simple and mixed stops.
- emphasis sideways. Mixed focus. Position with a straight body sideways to the apparatus and support with one arm and legs.
- emphasis on horseback. see STAND your legs apart with your right (left).
- horizontal stop. An emphasis in which a straight or slightly bent body is in a horizontal position.
- stop ring. Mixed focus. Lying on your stomach with support from your arms and hips, legs bent back, feet touching your head.
- lying position. Mixed focus. Position supported by straight arms and extended toes.
- emphasis lying on your hips. Mixed focus. Lying position supported by straight arms and the front of the thighs.
- emphasis on the knees. Mixed focus. Kneeling position supported by hands.
- emphasis on the forearms. Position supported on the forearms.
- emphasis on hands. Position on the uneven bars with support on your hands along their entire length.
- emphasis on arms bent. Support on the hands, in which the raised straight legs are above the body.
- keep your legs apart outside. Stand with straight legs widely spread horizontally, located behind the hands.
- support the legs apart from the right (left). The position is in support, when the right (left) leg is in front of the projectile, and the left (right) leg is behind it.
- crouching emphasis. Mixed focus. Squat position, knees together, supported by hands near toes.
- simple stop. Hands-only position.
- different emphasis. 1). The position on women's uneven bars is when one hand is in support on the lower pole, and the other is in support on the hand on the top. 2). Position on horseback, when one hand rests on the handle, the other on the body of the projectile.
- support at the back. 1). Mixed focus. Sitting position with support from your arms extended back, or lying down with your body straight and supported by your heels. . The position is at rest when the projectile is behind the body.
- mixed emphasis. A position with support not only from the hands, but also from another part of the body.
- front support. 1). Mixed focus. The position of a straight or slightly arched body with support on the apparatus with hands and the front surface of the thighs or toes. 2). The position is at rest when the projectile is in front of the body.
- emphasis while standing legs apart. Mixed emphasis with straight legs apart.
- emphasis while standing bent over. Mixed focus. Standing, bend forward with support from your hands.
2. In acrobatics, the practitioner is in a vertical or horizontal position, resting on his hands and placing his shoulders above the support points. Types of supports: angle, high angle, on the elbows, on the elbow with support, on the elbow (“crocodile”), horizontal support, etc. The support in group acrobatics is a position on a partner in which the shoulders of the upper one are higher (at the level ) support, and the efforts are aimed at repulsion.
- The meaning of hangs and stops
In the 1st grade, students master climbing on a gymnastic wall, a bench, various types of climbing, climbing and under-climbing, and from the 2nd grade they begin to master hangings and stops.
Accepting various positions in hangs and supports, balancing the body in certain poses are associated with tonic contractions of the entire musculature. Tonic contractions under small static loads, which are typical for the exercises described, require less energy expenditure than phasic muscle contractions. Performing exercises in hanging and supporting positions, having a general strengthening effect on the body, contributes to the harmonious development of all physical qualities, especially static strength, and moving the body from one position to another requires dynamic muscle efforts, which is important for the development of speed-strength qualities.
Various body positions: inclined, vertical (head down) - have a positive effect on the functioning of the cardiovascular and respiratory systems, as well as on the activity of the balance organs (vestibular apparatus). Performing exercises in hanging and supported positions is associated with holding poses that require those involved to be able to well coordinate the work of many muscle groups. The muscle sensations that arise when performing exercises in hanging and supported positions, as well as the presence of tonic reflexes covering the entire musculature of the body, create favorable conditions for maintaining correct posture. It is also essential that when performing exercises in hanging and resting positions, children acquire the ability to assess the position of their body in space, distinguish the duration of static poses and the nature of muscle efforts. The role of muscle sense is extremely diverse. It is important in the implementation of a number of body functions, from maintaining the balance of the body to the emergence of ideas about time and space. The ability to perform hanging and supported exercises with good posture, easily and beautifully is important for preparing children for gymnastics.
To perform hanging and supported exercises, depending on the coordination complexity and the availability of appropriate equipment, frontal, group and flow methods of organizing students can be used.
According to their physiological characteristics, hangs and supports belong to the group of exercises for which force tension is a characteristic element. Hangs and supports are of great practical importance and are used in therapeutic physical culture, as a means of prevention, correction, etc.
In physical therapy, hangs are used in two types:
1) the hangers are clean;
2) mixed hangs.
Clean hanging exercises
With clean hangs, the entire load during exercise is carried out by the muscle groups of the upper limbs and body. In other words, the heaviness of the body is overcome by the work of limited muscle groups that are directly related to the movements of the chest.
With clean hangs, the chest is fixed in a certain position, which often causes holding the breath and straining. The latter, increasing intrathoracic pressure, delays the flow of venous blood to the heart, contributing to the manifestation of congestion, especially in the venous system of the head and neck and in the pulmonary circulation.
etc.................
Gymnastic terminology, in particular the terms of gymnastic exercises, has certain requirements that must be observed.
Terms differ from the words of generally accepted vocabulary in the precision and specialized nature of their meaning. Words, becoming terms, acquire the necessary unambiguity.
A term in gymnastics is a short, conventional name for any motor action or concept. At the same time, terms not only denote a particular concept or action, but also clarify it, separating it from related ones.
All gymnastic terms are divided into two groups: general and specific terms.
General terms are used to denote general concepts (element, connection, combination) and to define individual groups of exercises (combat exercises, applied exercises). These terms are used to summarize elements of one group with a single structure when developing training programs, methodological recommendations, etc.
Specific terms define the semantic features of specific exercises and are divided into basic (main) and auxiliary (additional) terms.
Basic terms reflect the structural characteristics of the actions being defined, belonging to one or another group of exercises (rise, decline, revolution, turn, dismount, etc.).
Auxiliary (additional) terms clarify the main ones and indicate: the method of performing the exercise (with extension, force, arc); direction of movement (right, left, forward, backward, etc.); conditions of support (on the forearms, on the head and hands, on the knees, in a handstand, etc.).
The name of the exercises usually consists of main and additional terms. First place is given to the main term, which clarifies the semantic attribute of the movement, then auxiliary terms, which specify the movement and the sequence of actions during its execution.
Terms of general developmental exercises
Starting points (I.P.) - racks (the term “racks” also has meaning as a term for acrobatic exercises) or other positions from which exercises are performed.
Racks : the main stance (o.s. - stand with your feet together, arms down) corresponds to the combat stance (Fig. 1, a); stand with legs apart (Fig. 1, b); stand with your right (left) legs apart (Fig. 1, c); wide stance (legs spread wider than shoulders); wide leg stance apart right (left); narrow stand; cross stand (Fig. 1, d); kneeling stand; stand on the right (left) knee (Fig. 1, e); closed stance (feet closed); right (left) stand at ease (step right (left) into a stand with legs apart, hands behind the back).
Incline - a term for bending the body. There are: forward tilt (Fig. 2, a); bending down (Fig. 2, b); half-slope (Fig. 2, c); forward-downward tilt (Fig. 2, d); tilt back; tilting back while touching (Fig. 2, e); tilt in a wide stance (Fig. 2, f); tilt with grip (Fig. 2, g); tilt to the right (left); tilt towards the right (left) leg.
Equilibrium - a stable position of the student on one leg. Equilibria are distinguished: on the right (left) (Fig. 3, a); balance with tilt (Fig. 3, b (dashed line)); lateral equilibrium (Fig. 3, c); posterior balance (with a backward bend) (Fig. 3, d); frontal balance (Fig. 3, d); balance with grip (Fig. 3, f); balance with twine (Fig. 3, g); balance “cross”, etc.
Seds - sitting position on the floor or on an apparatus. There are: sed (Fig. 4, a); sitting legs apart (Fig. 4, b); sed angle (Fig. 4, c); sit with legs apart; sitting bent over (Fig. 4, d); seat with grip (Fig. 4, d); sitting on the heels or on the right (left) heel (Fig. 4, f); gray hair on thigh; sitting with legs bent; sed in a group; sitting with legs bent back, etc.
Squat - position of the student on bent legs. They are distinguished: squat (Fig. 5, a); half squat (Fig. 5, b); round squat (Fig. 5, c); inclined half squat (Fig. 5, d); half squat with an incline (“swimmer’s start”) (Fig. 5, e); squat on the right (left) (Fig. 5, f), etc.
Lunge - movement (or position with extension and bending of the supporting leg). There are: right (left) lunge (Fig. 6, a); inclined lunge (Fig. 6, b); lunge to the right with a tilt (Fig. 6, c); deep lunge (Fig. 6, d); opposite lunge (indicate the leg and the direction of the lunge - left lunge to the right, Fig. 6, d); back lunge.
Stops - positions in which the shoulders are above the support points. There are: crouching emphasis (Fig. 7, a); emphasis on the right knee (Fig. 7, b); the emphasis on the right knee is of the same name (the hand of the same name on the supporting leg is raised) and opposite; emphasis while standing bent over (Fig. 7, c); lying position; emphasis lying on the forearms (Fig. 7, d); support lying behind (Fig. 7, d), etc.
Movements of arms and legs . There are movements that are simultaneous, alternating and sequential, as well as movements of the same name (the right hand begins to move to the right), opposite movements (the beginning of movement in the opposite direction), parallel (with both hands), symmetrical and asymmetrical. They are performed in the main and intermediate planes with straight and bent arms. In the second case, the term “bend” is added to the term.
For example, bend your arms back (Fig. 8, a), bend your arms to the sides (Fig. 8, b). The same term is added when bending the legs. For example, bend the right one (Fig. 8, c), bend the right one forward (Fig. 8, d), bend the right one back (Fig. 8, e), bend the right one to the side (Fig. 8, f).
Hand positions : hands on the waist, to the shoulders, behind the head, in front of the chest, crossed (indicate which hand is on top). The direction of movement of the arms and legs is determined in relation to the body, regardless of its position in space. Hand movements: up, to the side (right or left), to the sides, back, forward - to the sides, to the side - downwards, etc.
Leg positions - right (left) forward (to the side, back) on the toe; right (left) forward (to the side, back) - downwards; right (left) forward (to the side, back); right (left) forward (to the side, back) - up; bend the right (left) forward (to the side, back).
Circle - movement of the arms, legs, torso, head in a circle, as well as legs (legs) above the projectile.
When naming exercises with objects, the main feature is the position of the object (its direction) and the path it takes. For example, stick up or stick forward vertically. Basic positions with a gymnastic stick: stick down (Fig. 9, a); a stick on the chest (Fig. 9, b); stick forward and upward (Fig. 9, c); stick on the head; stick behind the head; stick on the shoulder blades, etc.
Asymmetrical positions with a stick are usually called as follows: stick to shoulder (Fig. 9, d); stick to the shoulder or head to the right (Fig. 9, e); behind the head to the right, etc.; if the stick and hand do not form a straight line, then they call it this way: right to the side, stick up (Fig. 9, e). Other methods of holding a stick are indicated additionally. For example: a stick to the shoulder or chest with the right end up (Fig. 9, g).
First grade students master climbing on an inclined bench, on a gymnastic wall, doing pull-ups while lying on their stomach on a horizontal bench, climbing over a pile of mats and a gymnastic bench. Climbing and climbing are associated with overcoming obstacles and have practical significance. Climbing and climbing exercises are active motor actions, during which all parts of the motor system are involved in the work. In addition, it provides a general physical impact on a large number of muscle groups, which is important for developing strength, speed and agility, as well as developing courage and confidence in one’s actions. The presence of a wide variety of techniques in climbing on various gymnastic equipment (sloping gymnastic benches, gymnastic wall, ropes, poles), climbing over a gymnastic beam, horse, and a hill of mats make these exercises accessible to students of all age groups. In basic gymnastics classes in junior classes, climbing exercises are carried out in
mixed supports and hangs. Climbing in mixed supports and hangs is much easier than on hands alone, since when climbing in mixed hangs, the arms, legs and torso muscles take part in the work. Considering the difficulty of climbing exercises, it is necessary to carry them out, starting with simple techniques, such as climbing on inclined gymnastic benches, a gymnastic wall, inclined and horizontally suspended ropes, and then move on to learning techniques for climbing a vertical rope.
Climbing on inclined benches
Execution technique. Climbing in class I is carried out on inclined benches at an angle of 30° in a crouching and kneeling position with the same name (movement of the left leg is combined with movement of the left hand or right leg and right hand) and opposite (movement of the left leg is combined with movement of the right hand and vice versa ) ways (Fig. 115).
Sequence of training.
Perform squatting and kneeling positions on the floor.
The same, but on gymnastic benches placed parallel to each other. Students of 5-8 people line up at each bench facing it at an equal distance from each other. On command, teachers sit astride it, grab the edges of the bench with their hands and, leaning on their hands, place their legs alternately on the bench, taking the position of a crouching support and a kneeling position (repeat each position 2-3 times). The exercises are performed frontally by the whole class.
Climbing on horizontal benches while crouching in the same manner. Students line up in a column, one at a time, to the narrow side of each of the 4-5 benches. By order-
According to the teacher, the students standing first in the columns rest their hands on the edges of the bench and begin to move. As soon as the first students move 1-2 m forward, the second students begin climbing and so on in a continuous manner. The student who has completed the exercise stands behind his column.
The same in different ways.
The same as exercises 3, 4, but standing on your knees.
The same as exercises 3, 4, 5, but on benches placed at an angle of 30°. To perform these exercises, it is necessary to attach hooks to the benches for hanging them from the gymnastics wall.
Typical mistakes: improper coordination of movements of arms and legs.
After mastering bench climbing in a crouched position and a standing position, you can begin doing pull-ups while lying on your stomach on a horizontal bench, which is a lead-in exercise for pull-ups from hanging and hanging positions. The exercise begins from a position lying on your stomach at one end of the bench, with your head towards its opposite end. With your hands, grab the edges of the bench further and, bending your arms, pull your torso towards your hands, then grab your hands forward and pull your torso up again. Thus, reach the end of the bench and finish the exercise. Perform in a continuous manner on 4-6 benches.
Climbing the gymnastic wall
Execution technique. On the gymnastic wall, as well as on the gymnastic benches, climbing up and down is performed in the same way (Fig. 116, A) and different names (Fig. 116, b) ways, as well as left and right with side steps. When climbing, look at the place where you intercept your hands.
Sequence of training.
Free climbing up and down.
Climb up, stepping on each rail alternately with two feet.
Imitation of arm and leg movements on the climbing floor using the same method.
Climbing up and down the wall in the same way.
Imitation of hand movements on the climbing floor in different ways.
Climbing up and down a wall in different ways to a certain height.
7. Climb left and right. The exercise is performed in extended steps with alternating rearrangements towards the same leg and arm. First, they move standing on the bottom rail along 2-3 flights, then along the entire length of the wall. After this, climbing is performed at a higher altitude (up to the 5-6th rail).
Climbing over a gymnastic bench and a pile of mats
Execution technique. The main task is to teach students how to climb over vertical obstacles (gymnastic bench, mat slide). The class is divided into 4-5 columns. The exercise is performed in each column in turn, with two students on each bench.
Sequence of training.
Standing sideways to the gymnastic bench, rest your hands on its edges, alternately place your legs on the bench, point-blank, kneeling, and, alternately moving your legs to the other side of the bench, complete the exercise.
The same, but crouching through the emphasis.
The same, but step over first with one foot, then with the other.
Climbing in any way over two benches standing parallel on the floor at a distance of 30-50 cm.
Climbing in any way over a gymnastic bench fixed at an angle of 30°.
Climbing in any way over a pile of mats.
Hanging is a position in which the line of the athlete’s shoulder girdle passes below the grip points. There are simple hangs, in which one part of the body holds on to the apparatus (most often with the hands), and mixed hangs, in which additional support is used by another part of the body (leg, legs, etc.). .
Crouched hang is a mixed hang in which the bent legs and feet touch the floor or support. For example: on uneven bars of different heights.
Bent hang - a hang in which the straightened or slightly bent body is upside down (laid back) in front of or behind the apparatus.
Simple hanging - a hanging position when the projectile is grabbed by one part of the body (arms, legs, toes).
Mixed hanging - a hanging position with additional support on the apparatus or the floor by another part of the body.
Hanging from behind - hanging with your arms pulled back.
Bent hang - a hang in which the body is bent at the hip joints so that straight legs are above the body, in front of or behind the apparatus.
Standing hang is a mixed hang, in which the body is straightened and tilted back, and the legs touch the floor with the feet under the grip.
Standing back hang is a mixed hang with arms laid back, in which the straightened body is tilted forward and the legs touch the floor with the feet under the grip points.
Lying hang is a mixed hang, in which the legs touch the floor with the feet (on parallel bars of different heights - with the hips) in front or behind the grip area.
Hanging on the right (left) is a mixed hanging, in which the right (left) bent leg rests with the popliteal fold on the apparatus, and the left (right) leg is straight, the body is slightly bent, the head is pulled back..
On a high bar, this position (hanging) is the starting position for all exercises without exception. It is especially important to perform the hang correctly to gain a sufficient amplitude of the swing and subsequent swings.
In the hanging position, the body should be as straight as possible. This is achieved by sagging in the sternoclavicular and shoulder joints, as well as relaxing the muscles in the lumbar region. The arms are also straightened, but not tense. Legs should be straight at the knees and hip joints, toes pointed out. It is advisable to teach hanging using a holistic method.
Support is a position in which the shoulders are located above the support points. There are simple and mixed supports. In simple ones there is one fulcrum, and in complex ones there are two or more fulcrum points. .
Side support - a position with a straight body sideways to the projectile and supported by one arm and legs.
Stand on horseback - legs apart with the right (left).
Horizontal stop - a stop in which a straight or slightly bent body is in a horizontal position.
Ring support - lying on your stomach with support from your arms and hips of your legs bent back, your feet touching your head.
Lying support - a position supported by straight arms and the toes of outstretched legs.
Lying on the hips - a lying position supported by straight arms and the front of the thighs.
Kneeling - kneeling position supported by hands.
Support on the forearms - a position with support on the forearms.
Hand rest - position on the uneven bars with support on your hands along the entire length.
Bent-over emphasis on the hands - emphasis on the hands in which the raised straight legs are above the body.
Leg support outside - support with straight legs widely spread horizontally, located behind the hands.
Leg support apart from the right (left) - a position in support when the right (left) leg is in front of the projectile, and the left (right) leg is behind it.
Squat emphasis - squat position, knees together, supported by hands near toes.
Different emphasis - 1) Position on women's uneven bars, when one hand is in emphasis on the lower pole, and the other is in emphasis on the hand on the upper one. 2) Position on a horse, when one hand rests on the handle, the other on the body of the projectile.
Back support - 1) Sitting position with support with your arms pulled back, or lying with your body straight and supported with your heels. 2) Position at rest, when the projectile is behind the body.
Front support - 1) The position of a straight or slightly bent body with support on the projectile with hands and the front surface of the thighs or toes. 2) Position at rest, when the projectile is in front of the body.
Stand with legs apart - stand with straight legs apart.
Standing bent over - standing bend forward with support from your hands. .
Exercises in hanging and resting positions represent various positions (horizontal, vertical and inclined) and the movements of those exercising on gymnastic apparatus in these positions. Exercises in hangs and supports are available to children from 7-8 years old. They are included in the physical education curriculum from the first grade. .
Accepting various positions in hangs and supports, balancing the body in certain poses are associated with tonic contractions of the entire musculature. Performing exercises in hanging and supporting positions, having a general strengthening effect on the body, contributes to the harmonious development of all physical qualities, especially static strength, and moving the body from one position to another requires dynamic muscle efforts, which is important for the development of speed-strength qualities.
Various body positions: inclined, vertical (head down) - have a positive effect on the functioning of the cardiovascular and respiratory systems, as well as on the activity of the balance organs (vestibular apparatus). Performing exercises in hanging and supported positions is associated with holding poses that require those involved to be able to well coordinate the work of many muscle groups. The muscle sensations that arise when performing exercises in hanging and supported positions, as well as the presence of tonic reflexes covering the entire musculature of the body, create favorable conditions for maintaining correct posture. It is also essential that when performing exercises in hanging and resting positions, children acquire the ability to assess the position of their body in space, distinguish the duration of static poses and the nature of muscle efforts. The ability to perform hanging and supported exercises with good posture, easily and beautifully, is important for preparing children for gymnastics.
To perform hanging and supported exercises, depending on the coordination complexity and the availability of appropriate equipment, frontal, group and flow methods of organizing students can be used.
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