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).
Relevance Today, gymnastics remains one of the most effective means of physical education. Gymnastic exercises are accessible and varied, are a good way to improve health, and have a positive effect on the functioning of vital organs. The most important elements in gymnastics are hangs and supports. In my work I will consider their classification and the benefits of them. Hyperlinks: 1. Hangs and their classification Hangs and their classification 2. Supports and their classification Supports and their classification 3. The benefits of hangs and supports The benefits of hangs and supports
Hangs and their classification Hangs are a gymnastic element. The position in which the line of the athlete's shoulder girdle passes below the grip points. 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. Classification: 1. Simple hangs - hangs in which the athlete holds on to the apparatus with any one part of the body, usually with his hands. 2. Mixed hangs - hangs in which additional support is used by another part of the body.
Simple hangs 1. Bend over hang. A hang in which the straightened or slightly arched body is positioned upside down (laid back) in front of or behind the sleeper. 2. Hanging from behind. Hanging with your arms pulled back. 3. Hanging in a bent position. Hanging, in which the body is bent at the hip joints so that straight legs are above the body, before sleeping next to or behind it
Mixed hangs 1. Crouched hang. Mixed hang, in which the bent legs and feet touch the floor or support 2. Standing hang. Mixed hanging, in which the body is straightened and tilted back, and the legs touch the floor with the feet under the grip. 3. Hanging while 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. 4. Hanging while lying down. Mixed hang, in which the legs touch the floor with the feet in front or behind the grip. 5. 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.
) Hanging crouched 2) Hanging standing 3) Hanging standing from behind 4) Hanging lying down 5) Hanging on the right (left)
Supports and their classification Support is a gymnastic element. A position in which the shoulders are located above the support points. Classification: 1. Simple supports - positions with support only by hands. 2. Mixed supports - positions with support not only from the hands, but also from another part of the body.
Simple stops 1. Horizontal stop. An emphasis in which a straight or slightly bent body is in a horizontal position. 2. Emphasis on the forearms. Position supported on the forearms. 3. Emphasis on the hands. Position on the uneven bars with support on your hands along their entire length. 4. Bent on your arms. Support on the hands, in which the raised straight legs are above the body. 5. Support your right (left) legs apart. The position is in support, when the right (left) leg is in front of the projectile, and the left (right) leg is behind it. 6. Angle emphasis. An emphasis in which straight legs form a 90-degree angle with the body.
1) Horizontal support 2) Support on the forearms 3) Support on the arms 4) Support on the arms bent 5) Support with the right leg apart 6) Support at an angle
Mixed supports 1. Support lying sideways. Mixed focus. Position with a straight body, side to the floor and support with one hand and legs. 2. Support on your knees. Mixed focus. Kneeling position supported by hands. 3. Rear support. 1). Mixed focus. Sitting position with support from your arms extended back, or lying down with your body straight and supported by your heels. 2). The position is at rest when the projectile is behind the body. 4. 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. 5. Standing bent position. Mixed focus. Standing, bend forward with support from your hands.
The benefits of hangs and supports Accepting various positions in hangs and supports, balancing the body in certain poses are associated with tonic contractions of all muscles. 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. 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 and correction.
Methodological instructions for performing exercises in hanging and resting positions
Hanging and supporting exercises must be performed in series of 4-6 exercises alternately and each series repeated 2-3 times. This dosage is needed for the reason that performing a separate exercise in a hanging position and a rest position is short-term in duration and does not require large energy expenditures, and as a result, the training effect does not bring a positive effect.
When performing these exercises in series with their repetitions several times, the duration of motor activity increases to 50-60 seconds, the load increases significantly, the pulse value reaches 130 or more beats / min. And when carrying out exercises in hangs and stops using the in-line method using the game method, their intensity increases even more and reaches a level with a pulse value of up to 150-160 beats/min. Such a load meets the necessary requirements that are imposed on the body of those involved and creates conditions for restructuring the structure of skeletal muscles and their mechanisms of not only aerobic, but also anaerobic energy supply. This achieves a training effect on individual muscle groups and on the entire body as a whole. This method is the simplest and most accessible for increasing the effectiveness of hanging and supporting exercises.
All exercises in hanging and resting positions must be performed with clear fixation of each pose for 3-6 seconds. with the obligatory observance of correct posture, in a strictly gymnastic style, beautifully and easily. Careless performance of these exercises, especially at the learning stage, is unacceptable.
Training in hanging and supported exercises is carried out using the methods of demonstration, telling, practical implementation using techniques in fixing a pose, belaying and self-insurance, and assisting each other. When learning simple exercises related to taking and holding poses, as a rule, a rotating method of organizing classes is used, where one part of the students performs the exercises, while the other controls the execution and helps their friends. The teacher usually only needs to tell the children the sequence of exercises in the series and the number of repetitions. When selecting exercises in a series, it is necessary that the exercises are equivalent in complexity, and that transitions from one to another are performed easily, without delay.
Hanging and emphasis in physical education lessons
girls. They are interesting and useful exercises. Firstly, hanging and supporting exercises represent various positions (horizontal, inclined, head down) and body movements using mass-type gymnastic equipment.
Secondly, these exercises are rich in various combinations of positions (postures) and movements, performed both at a fast and slow pace, as well as with holding poses, which makes it possible to have a beneficial effect on the motor function of those involved.
Thirdly, exercises in hangs and supports, balancing the body in certain poses are associated with the tonic mode of operation of the neuromuscular system, which ensures the maintenance of the posture or position of body parts. With this form of activity, the muscles are not fully excited at any given moment; some of their motor units are excited, others are resting. Tonic muscle contractions under small static loads, which are typical for the exercises described, require less energy expenditure than muscle contractions that are phasic in nature.
The specificity of these exercises makes it possible to have a general effect on the student’s growing body and harmoniously develop all parts of the body, as well as static strength. Performing exercises in hanging and supported positions is associated with holding the body and maintaining correct posture. It is clear that to maintain correct posture you need good muscle coordination and static strength endurance. The muscle sensations that arise when performing exercises in hanging and resting positions create favorable conditions for the formation of correct posture. Moving the body from one position to another requires dynamic muscle efforts, which is important for speed and strength qualities.
Various body positions (horizontal inclined, inclined, vertical, head down) have a training effect on the internal organs. Thus, they affect the functioning of the cardiovascular and respiratory systems, as well as vestibular stability, developing the ability to maintain orientation in unusual body positions. In addition, when performing hanging and supported exercises, students master the skill of performing various body movements in space at different speeds, which makes it possible to develop differentiation of spatial and temporal accuracy of movements.
The ability to perform hanging and supported exercises easily, beautifully and accurately within given spatial and temporal parameters is of great importance for developing the ability to control one’s movements.
Organization of classes when teaching hanging and supported exercises.
The relatively short duration of the lesson (45 minutes) requires economical and rational use of time. Classes are most successful when using frontal, group, flow methods, as well as the game method.
The frontal method of organizing classes allows all students to perform exercises at the same time. This is one of the productive ways of organizing classes, in which collective actions by order or command of the teacher teach children coordinated actions and the ability to perform physical exercises together. In this way, you can perform exercises in hanging and resting positions on a gymnastics wall, benches, or on mass-type apparatus.
The group method of organizing classes allows the class to be divided into several groups (departments) and, under the guidance of the teacher (his assistant), simultaneously perform exercises in sections. For these purposes, in school gyms and playgrounds we use ladders, gymnastic walls, katanas, gymnastic benches with hooks, low beams, etc.
Hanging and supporting exercises in Gymnastics are provided for both boys and girls.
7. The benefits of hangs and supports
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.
In the 1st grade, students master climbing on a gymnastic wall, a bench, various types of climbing, climbing and crawling, 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.
ANNEX 1.
Hanging on the bar
On a high bar, this position 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.
Swinging while hanging
A series of swings back and forth. When swinging correctly, the following poses should alternate:
1) at the extreme point of the backswing - a straight or even slightly bent position at the hip joints;
2) in a vertical position - straight, as if hanging, position of the body;
3) at the extreme point of the forward swing - a slightly bent position, as in the backward swing.
The head is held between the hands at all times. Pulling it back is a mistake that needs to be corrected.
APPENDIX 2.
Exercises in hangs and supports
By studying hangs and supports, students master elements of a number of applied skills (climbing and overcoming obstacles), acquire the necessary fundamentals of exercise techniques on gymnastic apparatus, and improve spatial coordination of movements. By purposefully using hanging and supporting exercises in the educational process, taking into account the age, gender and physical fitness of students, the teacher is able to solve problems in the development of physical qualities.
Exercises in hangs and supports (Fig. 80-105) are performed on a gymnastic wall, ladder, rope, pole, beam, crossbar, uneven bars, pommel horse. It is recommended to master the simplest exercises in a group method. In the future, training should be conducted by first dividing the class into pairs in order to control the correctness of execution and, if necessary, provide assistance to a friend.
Hanging and standing exercises are simple in technique, so when teaching, they should be shown with a short explanation. Having completed the exercise with the help of the teacher 2-3 times, students can then perform them independently. Hanging and resting (simple) - positions in which the body is held on the apparatus only by hands. When hanging, the shoulder axis of the performer is lower, and in support it is higher than the grip points. Hangs and supports can be mixed or simple (mixed supports also include sits).
Mixed vises(see Fig. 179). Mixed hanging is a body position in which, in addition to support with the hands, there is additional support on the floor or apparatus with any part of the body. Hanging exercises can be performed with an overhand grip, an underhand grip with different grips, etc.
Hanging while standing– stand at the apparatus, grip with your hands shoulder-width apart, keep your torso and head straight, the angle of inclination to the floor is no more than 45°.
Hanging while standing from behind- the same as hanging while standing, but with your back to the apparatus.
Hanging while standing bent over– the student is in a squat facing the apparatus.
Hanging crouched from behind– squat with your back to the apparatus.
Hanging lying down– the position of the gymnast in which the angle of inclination of the body does not exceed 45°.
Hanging from behind- the same as hanging while lying down, but with your back to the apparatus.
Hanging lying down right (left)– hanging lying sideways to the apparatus, leaning your feet on the right or left, hands at a distance of 10-15 cm.
Hanging in an arched position (bent over) with support performed on the lower pole with the feet resting on the upper pole.
Hanging on the left (right) – hanging with additional support, bent at the knee with the left (right) leg.
The hangs are simple.
Vis– a body position in which the grip is shoulder-width apart, arms, torso and legs form a straight line. Initially, the hanging position is studied on the gymnastic wall by a group of 10-15 people. When studying hanging with your back to the wall, the teacher must ensure that the back of the head, shoulder blades, gluteal and calf muscles and heels of the students touch the gymnastic wall. While hanging, facing the gymnastics wall, the chest, stomach, thighs and toes should touch it.
Hanging with bent legs– from a hanging position, bend your legs at the knee and hip joints (without changing the position of your head, arms and torso).
Hanging on bent arms performed from a hanging position, slightly pushing off with your legs and bending your arms.
Hanging bent– the body is bent at the hip joints, the legs are raised and above the body.
Hanging over– students are in a head-down position, the body is bent, the head is laid back.
Hanging at an angle– a body position in which the angle between the torso and raised straight legs is 90°.
Hanging from behind– body position in which the student’s back is turned to the apparatus, legs are straight and lowered as far as possible.
Hanging on bent legs.
The stops are simple.
Emphasis– the position of the student on the apparatus, in which the shoulder axis is located above the grip points, the arms and body are straight, the head is straight.
Forearm support– a position in which the practitioner’s arms are bent at the elbow joints at an angle of 90°, resting on the forearms and holding them with the hands from the outside, the elbows are slightly shifted inward.
Emphasis on hands - a position in which the support is along the entire length of the arms, slightly bent at the elbows, the hands grasp the poles from the outside, the torso is perpendicular to the support.
Angle stop– a position in which the raised legs form a right angle with the body.
Right emphasis- a position in which the legs are widely spread, one forward, the other back.
Sample exercises in hanging and standing positions:
1. From hanging standing, transition to hanging crouched (by squatting).
2. From hanging from behind, go from hanging to hanging from behind (by squatting).
3. From a crouched hang, transition to a lying position with your legs behind you, alternating with your legs.
4. From a hanging squat, raising your legs, transition to a bent hanging.
5. From a hanging squat with a push and a swing with the right, transition to a hanging on the right.
6. From hanging with your right (left), bending your leg, swing over and bend your left (right) into a hanging bend bent from behind.
7. From hanging bent over from behind, transition to hanging bent over from behind.
8. From hanging with your right, bending your leg, transition to hanging with your right.
9. From hanging standing from behind, transition to hanging crouched from behind, transition to hanging bent from behind, transition to hanging bent in front (bending your legs by swinging), lowering your legs into hanging while lying down, stepping into hanging while standing.
10. From point-up to point-up, swing your right leg forward.
11. From right emphasis to rear emphasis, swinging your leg forward.
12. From the back position, move to the back position by alternately swinging your legs.
13. From the right stop to the stop by turning in a circle.
14. From the right (left) stop with a different grip, transition to the stop by turning the shoulder forward and backward, etc.
Ups, downs, revolutions (Fig. 180-181).
This section shows the simplest rises, falls and revolutions available for mass teaching of schoolchildren.
Lifting the right (left) leg bent performed from a hanging position with the right (left), bending the leg, bending the free leg up and forward, followed by a swing down and back and pressing with straight arms on the crossbar, moving the shoulders forward and, straightening the supporting leg, come to a point-blank position with the right (left).
Lifting by coup performed from a hanging position with your arms bent, pushing one and swinging the other. Keeping your arms in a bent position, move your leg back, then swing one leg forward and push the other, bending at the hip joints, connecting both legs, send them forward and up until your stomach touches the bar. Next, raising your head and straightening your arms, straighten up and take a support position.
As they master this method, they begin to learn how to lift two people with a flip-push and then from a hanging position by force.
The rise with the right is performed from a standing hang, from an angle hang from a jump from swinging in a hang, after a fall from a stop with the right and from a stop. When lifting your right hand from a standing position, you should move your leg back, then swing your free leg into a hanging position. Having passed the vertical, push off from the floor with your legs in turn, bending, bringing your legs to the crossbar, swinging one over, go into a hanging position, bending with your right, take a short pause and, having passed the vertical back, energetically straighten up at the hip joints, pointing your legs forward and up, press simultaneously with straight arms onto the bar of the crossbar and go into a horseback position. The left one is also lifted.
Lifting by force alternately - from the hang, pull yourself up to the limit and jerk one arm to the point-blank range. Shifting your body weight onto your hand in support, move your other hand to support, straighten your arms and assume a support position.
Fall back from support to hanging bent over starts with moving your shoulders back. During the initial movement, the pelvis should be held against the bar. Having crossed the vertical with your feet, you should bend at the hip joints, toes at the crossbar, arms straight.
Turn forward right (left) performed from an underhand grip position. Raising yourself on your hands, you make a simultaneous forward movement with your leg and shoulders (stepping movement), your arms are straight, and when completing the rotation, you should straighten up, moving your leg forward.
Turn back right (left) performed from a position in the support of the right (left). Raising yourself on your hands, move your leg (located behind) back. The rotation begins with an active movement of the shoulders back (the body is straight) followed by a swing of the leg from behind to the front. The turn ends with a movement of the head and shoulders back and up and at the same time interception of the hands.
APPENDIX 3.
The hang is a gymnastic element. The position in which the line of the athlete's shoulder girdle passes below the grip points. 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. Classification: 1. Simple hangs - hangs in which the athlete holds on to the apparatus with any one part of the body, usually with his hands. 2. Mixed hangs - hangs in which additional support is used by another part of the body.
Simple hangs
1. Hanging in a bent position. A hang in which the straightened or slightly arched body is positioned upside down (laid back) in front of or behind the sleeper.
2. Hanging from behind. Hanging with your arms pulled back.
3. Hanging in a bent position. Hanging, in which the body is bent at the hip joints so that straight legs are above the body, before sleeping next to or behind it.
Mixed hangs
1. Crouched hang. Mixed hang, in which the bent legs and feet touch the floor or support
2. 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.
3. Hanging while 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.
4. Hanging while lying down. Mixed hang, in which the legs touch the floor with the feet in front or behind the grip.
5. 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.
APPENDIX 4.
Simple stops
1. Horizontal stop. An emphasis in which a straight or slightly bent body is in a horizontal position.
2. Emphasis on the forearms. Position supported on the forearms.
3. Emphasis on the hands. Position on the uneven bars with support on your hands along their entire length.
4. Bent on your arms. Support on the hands, in which the raised straight legs are above the body.
5. Support your right (left) legs apart. The position is in support, when the right (left) leg is in front of the projectile, and the left (right) leg is behind it.
6. Angle emphasis. An emphasis in which straight legs form a 90-degree angle with the body.
Stops and their classification
The emphasis is a gymnastic element. A position in which the shoulders are located above the support points.
Classification:
1. Simple supports - positions with support only by hands.
2. Mixed supports - positions with support not only from the hands, but also from another part of the body.
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.
1. Energetic, forceful clench of the hand into a fist and extension of the fingers.
2. Squeezing a rubber ball or wrist expander with your fingers.
3. Circular movements of the hands in different positions of the hands: down, forward, sideways, up.
4. In pairs, joining the fingers in a lock, alternately, with force, exerting resistance, flexion and extension of the hands.
5.Do the same on your own, connecting your fingers into a lock.
6.Drag in pairs, holding the gymnastic stick with your hands (partners’ hands touch).Drag in pairs in a mutual grip with bent fingers.
7. In pairs, twist and pull out a gymnastic stick.
8. From a standing position facing the wall, arms forward, palms down (the distance from the fingertips to the wall is 15-30 cm), fall forward and push off the wall with straight arms, focusing on the movement of the hands. On the gymnastic wall (see picture on p. . 14). 
9.Standing with your back to the wall, in a half-squat, grab with straight arms above your head - sagging, step forward, pulling away from the wall (look straight). Perform alternately with the right and left foot.
10. From a wide stance on the second or third rail, facing the wall, grip with straight arms at shoulder level - alternate squats on the left and right legs, sagging in the shoulder joints and straightening the body when standing up.
11. From a stand on the seventh or eighth rail, facing the wall, grip with straight arms at waist level - spring squats alternately on the left and right leg, lowering the other down and sagging.
12. From a stand on the second or third rail, facing the wall, grip with your hands at chest level, leaning your straight body back (hanging while standing) - leaning forward and sagging, take a hanging position while standing, bent over. Do the same, moving your right or left leg back alternately and pulling away from the wall.
13. While hanging with your back to the wall, bend your legs forward, gradually increasing the amplitude of movement until your knees touch your chest.
14. While hanging with your back to the wall, raise your straight legs forward and up, gradually increasing the range of movements until your toes touch the wall above your head.
15. From hanging, standing from behind, bent over, with your back to the wall, with a push of your legs, transition to hanging, bending over, the same slowly, with force.
16.Standing with your back to the wall, grab your hands behind your head - lower yourself into a hanging position, straightening your legs forward until your heels touch the floor and, pushing off with your back and bending, stand up, pulling away from the wall.
17. From hanging with your back to the wall, swing your legs forward and jump off. Gradually increase the hanging height and dismount distance.
18.From hanging face to the wall, swing your legs back and jump off.
19. While hanging with your back to the wall, swing your legs to the right and left, gradually increasing their amplitude.
20. From hanging on bent arms, facing the wall, slowly lowering into a hanging position, stretching out “in line” and sagging. Accept I. p. by stepping on slats.
On gymnastic sticks, poles held by comrades, on parallel bars, low bars or similar equipment.
21. While hanging, do pull-ups while maintaining a straight body position. The same thing in a hanging position, lying bent over.
The main exercise - swinging while hanging, which is subsequently a “background” action for other elements on the crossbar and bars of different heights, and will retain its useful value for strengthening the muscles and joints of the arms and shoulder girdle - must be performed constantly in any conditions and on different apparatus (on which you can hang) both at school (in the hall, on the playground) and at home.
22. Complex Bubnovsky gymnastics.(Use as a preventive measure for stress on the musculoskeletal system.)
23. On a low apparatus, swinging while hanging with bent legs - dismount with a backward swing (from 1st grade). The same dismount with a forward swing (from 1st grade).
24. Swinging curves on a high apparatus (from 3rd grade). Hanging swing - dismounts with a forward swing and a backward swing (for boys from 6th grade). Movements should be collected, but free, without tension, sagging “in line”, keeping your head straight and making spurts with straight legs along the swing, while slowing them down.
25. Pull-ups with help and independently (for boys).
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