INTRODUCTION

BASIC EXERCISES

VARIETIES OF EXERCISES

COMPOSITION OF ORU COMPLEXES

SELECTION OF EXERCISES

METHODOLOGY FOR CARRYING OUT THE OR

OPEN TRAINING

ORU DOSAGE

LITERATURE

INTRODUCTION

ORU (general developmental exercises) - are called accessible to those involved, technically simple movements of the body and its parts, performed for the purpose of healing, education physical qualities, as well as sports warm-up.

Representatives of all sports include outdoor switchgear in training as a means of warming up and developing certain physical qualities. A large number of ORUs is explained by the fact that the possible actions of the body and its individual parts are diversified by the degree of muscle tension, changes in speed, amplitude and direction of movements. Changing the starting and ending positions, the use of various weights and devices also expand the boundaries of the use of these exercises. Relative simplicity and the possibility of gradual complication make outdoor switchgear accessible to people of any age and fitness level.

ORU is a school of motor training. The plan of initial training in sports is also characterized by the use of a large amount of ORU. The value of outdoor switchgear is explained by the fact that they are easily dosed, allow targeted and selective action on certain muscle groups. The systematic implementation of properly selected exercises significantly improves the health level of those involved, improves metabolism, the work of the circulatory, respiratory, digestive organs, and strengthens the musculoskeletal system. It is necessary to especially note the beneficial effect of the outdoor switchgear on the formation of the correct posture of schoolchildren, as well as on the correction of its shortcomings (stooping, scoliosis, etc.). Undoubtedly, in the activities of a physical education teacher, knowledge, skills and abilities associated with the use of such a universal tool as an open switchgear should occupy a significant place. Proper use of outdoor switchgear in classes with various contingents involves:

• possession of a large number of specific exercises (the ability to show, name terminological);
• knowledge of the nature of each exercise, its focus;
• the ability to compose sets of exercises depending on the tasks;
• the ability to teach and conduct outdoor switchgear classes in various ways (according to the story, by showing, by assignment, in a game way, etc.);
• possession of methods for organizing outdoor switchgear classes;
• the ability to dose the load in connection with the state of those involved in the tasks being solved.

BASIC EXERCISES

ORU is usually classified according to the anatomical feature, with the allocation of groups of exercises with a predominant effect on various parts of the body. As evidenced by scientific data and practical experience, when compiling the complex, it is necessary to be guided by the following provisions:

1. The first exercises are given to develop the muscles of the hands and shoulder girdle. They are usually performed at a slow pace.
2. Neck exercises.
3. This is followed by exercises for the development of the muscles of the legs, alternating exercises for the muscles of the legs and muscles of the back, abdominals and lateral muscles of the body, - pelvic girdle performed from different starting positions.

Strength exercises should precede stretching exercises.

4. The last exercises in the complex are exercises where the main muscle groups of the whole body participate, performed with a large amplitude.

In conclusion, the so-called high-speed exercises are used (jumping or running in place), after which the load should be gradually reduced with a slowdown in pace. In each group, a number of exercises of a more local nature can be distinguished. For example, in the group of exercises for the arms of the shoulder girdle, there are exercises for the fingers, hands, forearms, shoulders;

In the group for the legs and pelvic girdle - exercises for the foot, lower leg, thigh;

In the group of exercises for the body, exercises for the muscles of the front or back of the body are distinguished, etc.

The classification of exercises according to anatomical features is supplemented by indications of the nature of their physiological effects on the body of those involved. This refers to the predominant effect of exercises on the development of strength, speed, flexibility, endurance.

The shape of the ORU is determined by the main movements in the joints: flexion, extension, adduction, abduction, circular motions, turns.

The nature of the exercises largely depends on the system of tension and relaxation of the muscles, the speed of movements and outwardly manifests itself as smooth, uniform movements or movements with acceleration or deceleration, jerks, swings.

In the introductory part of the lesson, you can use specially selected games or exercises that do not require much physical stress and activate the attention of students. Based on the specific conditions, the teacher must independently decide which exercises or games are most appropriate in this lesson.

If the lesson is held outdoors in cool weather, the teacher should offer the most effective exercises to warm up the body. To do this, open switchgears are performed at a faster pace, their number increases, and, consequently, the duration of the entire introductory part also increases. Practice has shown that for greater efficiency and emotionality of this part of the lesson, exercises with objects (skipping ropes, gymnastic sticks, balls, etc.) should be used.

From a psychological point of view, the use of objects of various shapes, volumes, masses increase the emotionality of classes, the activity and interest of the children, enrich them with new motor experience.

In connection with the foregoing, in the examples below, exercises for various parts of the body are also grouped on the basis of their predominant impact on the development of certain qualities.

VARIETIES OF EXERCISES

ARM AND SHOULDER EXERCISES

1. Finger and hand exercises:

a) strength training

Squeezing a tennis ball for each count;

Emphasis on the tips of the fingers against the wall, standing obliquely to the wall;

Also lying down:

Repulsion with brushes from the wall with emphasis with straight arms against the wall, standing at a distance of a step from it;

b) exercises to increase joint mobility:

Hands up, emphasis palm to palm, fingers up, lowering the arms along the body, without changing the position of the hands;

Clap hands in the position of the elbows to the sides, fingers forward, up;

In an emphasis lying, transferring the weight of the body from one hand to another, changing the position of the hands: fingers forward, inward, outward.

1. Exercises for the flexors and extensors of the forearm:

a) strength exercises for flexors:

Bending the arms to the shoulders with stuffed balls (dumbbells), the same with a rubber shock absorber standing on it, grabbing the ends with the hands;

Pulling up in the hanging lying or hanging on the crossbar, rings, bars;

In emphasis lying on arms wide apart, bending one arm. Moving the body alternately in emphasis lying on the left or right hand;

b) strength exercises for extensors:

Extension of the arms (push-ups) in the lying position;

Extension of the arms in the lying position, behind with the support of the hands on the bench, the seats of the chairs;

Jumping on the hands in an emphasis lying down with cotton;

Extension of the arms up from the position of the dumbbell to the shoulders;

c) exercises to increase mobility in the shoulder joints:

One hand up, the other down. Change of hand positions with a jerk at the end of the movement;

Reduction of straight arms behind the back in jerks;

From an emphasis lying behind, bending legs, springy movements. Arms straight, fingers back;

Twists in the shoulder joints, moving the stick back behind the back and back, gripping the ends. The same with the rope, shock absorber.

NECK EXERCISES

a) exercises to increase mobility in the joints:

• tilting the head forward, backward, to the sides;

Turning the head to the left, to the right;

• circular movements of the head;

b) strength exercises:

• hands on the back of the head, tilting the head forward and backward, overcoming the resistance of the hands;
• kneeling with the head resting on the palms (on a soft support), rolls from the forehead to the back of the head;
• from a prone position with arms folded(palms at the head) and kicks the wrestling bridge (on a soft support).

EXERCISES FOR LEGS AND PELVIC GIRL

1. Exercises for the foot and lower leg:

a) strength training

Raising on toes, also with dumbbells in hand;

Walking on toes;

Jumps on two and one leg in place and with advances;

b) exercises to increase mobility in the joints:

In the forward lunge position, springy movements, trying to touch the floor with the heel located behind the leg;

On your knees, sit on your heels. With springy movements, tear your knees off the floor;

Walking on the outside of the foot

1. Exercises for the thigh muscles:

a) strength training

Squats on two and one leg, also with dumbbells in their hands, also with a partner on their shoulders;

Walking and jumping in a semi-squat;

Kneeling, tilts with a straight torso back;

Also, but forward with holding the partner's shins.

b) exercises to increase mobility in hip joints:

Circular movements of the pelvis in the leg stance apart at shoulder width;

Springy movements in the position of a wide lunge forward. The same in the position of the contribution to the side;

Tilts forward in gray hair with straight legs (legs together and apart);

Semi twine, twine;

Standing on one leg, swing with maximum amplitude forward, back to the side with a straight leg;

Standing on one leg, the other rests on the rail of the gymnastic wall.

Tilts to a straight leg.

BODY EXERCISES

1. Exercises for the front surface of the body:

a) strength training

From a prone position, lifting the torso into a sitting position;

Lying, raising straight legs, raising straight legs in a prone position on the shoulder blades bent over;

In the prone position, arms with dumbbells to the sides. Raising dumbbells forward.

Tilts back, standing legs apart, hands on the belt, to the shoulders, up;

Sitting with support on the lower back on a stuffed ball.

Tilts back, arms up;

Bridge push-ups from a prone position.

1. Exercises for the back of the body:

a) strength training

forward bends with medicine ball held by hands on the back of the head;

Lying on the stomach, bending, arms up;

Forward tilt position, raising arms to the sides with dumbbells;

b) exercises to increase the mobility of the spine:

Springy bends forward bent over;

1. Exercises for the lateral surface of the body:

a) strength training

From the gray-haired legs apart, leaning on one hand, with the turn of the emphasis lying sideways, the other hand up;

In a gray-haired position, legs apart (hook with your socks on the rail of the gymnastic wall or hold the partner’s legs, tilt back 45 degrees and turn the torso to the right, left, hands behind the head;

b) exercises to increase the mobility of the spine:

Springy torso to the sides in a leg stance apart, hands on the belt, to the shoulders, up.

EXERCISES FOR THE WHOLE BODY

• crouching from an emphasis, go to an emphasis lying, then again crouching at an emphasis, stand up, the same but with bending the arms in an emphasis lying;
• walking on your hands with the help of a partner by the legs;
• in the leg stance apart, circular movements of the torso;
• from a leg stand crosswise, without the help of hands, sit down, then lie down, sit down again and stand up.

EXERCISES FOR THE FORMATION OF THE CORRECT POSTURE

• from a standing position at the wall touching it with the back of the head, shoulder blades, buttocks, heels, move away from the wall, maintaining this position. Determine the difference between the usual posture and the posture of correct posture against the wall;
• holding a gymnastic stick at the waist vertically behind the back, take a straight body position with the stick touching the back of the head and spine. Fix the pose, standing in front of the mirror;
• standing with your back to the wall, perform squats and torso to the side, without lifting your back and pelvis from the wall;
• in the supine position, hands behind the head, tighten the muscles of the back, rise to the o.s. Maintaining a straight body position with the help of partners.

COMPOSITION OF ORU COMPLEXES

When selecting individual exercises and compiling ORU complexes, it is necessary first of all to be guided by those for whom these exercises are intended and for what purpose they will be used. In other words, pedagogical tasks should be clearly defined. The most typical forms of outdoor switchgear, differing from each other in their target orientation and tasks, are morning exercises, industrial gymnastics, basic gymnastics, etc.

The forms of organization, as well as the pedagogical tasks of the classes, depend on with whom (the contingent) and for what purpose the exercises are carried out. It should be borne in mind that each exercise is universal in nature and should be applied taking into account the tasks that need to be solved with the help of this exercise. For example, squatting on both legs in a toddler class helps develop a sense of balance when changing postures. Squats in morning exercises or sports warm-up warm up the muscles of the legs, stimulate the activity of the cardiovascular and respiratory systems. Squats during industrial gymnastics with persons engaged in labor processes involving mainly hands or in a sitting position will contribute to the active rest of the leg muscles, especially the hip extensors. Finally, squats with a dosed load in therapeutic exercises are used to restore the functions of the muscles and joints of the legs after injuries or diseases. Outwardly identical exercises (the same squats) will have different effects depending on the nature of their performance (fast or slow squats with or without weights, etc.). In order to correctly navigate in the choice of exercises, it is necessary to have an idea of ​​the qualitatively different forms of manifestation motor abilities. The most characteristic qualities are strength, endurance and flexibility.

1. Multiple (8-12 times) lifting of the available weight or overcoming the weight of one's own body (during push-ups in the lying position, getting up from the squat, pulling up, etc.) to fatigue develop strength endurance, contribute to the increase muscle mass. If the repetition (8-12 times) is not difficult, it is necessary to increase the weight of the burden or change the starting position (for example, push-ups with the legs resting on the elevation).
2. Lifting near the maximum weight (1-3 times) develops maximum muscle strength and increases their mass. Isometric exercises (near the limit of muscle tension with external resistance such that there is no visible movement of body parts) also develop maximum strength.
3. Performing movements at maximum speed develops the speed-strength qualities of muscles and speed.

ENDURANCE - using the ORU, develop local and general endurance (for example, lifting dumbbells to the shoulders, pulling up on the bar).

Exercises in which many muscle groups are involved for a long time and, therefore, the cardiovascular and respiratory systems work with an increased load, develop overall endurance (for example, general impact exercises, long running in place, jumping, squatting in combination with inclinations and lying down, performed repeatedly, until sweat)

FLEXIBILITY - Distinguish between active and passive flexibility. Active flexibility is associated with the demonstration of mobility in the joints due to the overcoming work of the muscles (holding the high leg, high swings of the legs). In this regard, the development of active flexibility also involves the use of exercises with an increased range of motion, as well as exercises to strengthen the muscles that fix the joints in extreme positions (highly raised leg, high angle, etc.). Passive flexibility is a manifestation of mobility in the joints due to the gravity of the own weight of the body or its parts, the actions of a partner or weights (lowering into a split, leaning forward in a sitting position with attraction to the legs with the help of a partner, tilting the torso to the leg with its support on the gymnastic rail walls, etc.).

Passive flexibility is developed by the method of repeated active or passive actions of a yielding nature (tilts with additional movements, the same with the help of a partner), by fixing systematic positions in poses where mobility in the joints is manifested (bridge, twine, tilt, etc.).

The amount of available range of motion depends on the development of flexibility. Classes only with strength exercises lead to limited mobility in the joints, to enslavement. Therefore, strength exercises must be combined with flexibility and relaxation exercises.

Relaxation exercises also form part of the ORU associated with rest and involuntary natural relaxation of the muscles. Using the method of contrasting actions: alternation of strong tensions and quick relaxations of this muscle group, it is necessary for those involved in active or voluntary relaxation of the muscles. This method is effective in the lying or sitting position. Swing movements with relaxation, shaking, self-massage techniques are used.

SELECTION OF EXERCISES

When selecting exercises according to the principle of their compliance with the main pedagogical tasks, one should be guided by the following rules:

1. Exercises should have a versatile impact on those involved. This is especially important to take into account when compiling morning gymnastics complexes, sports warm-ups, which must include exercises involving movements of all parts of the body. It is necessary to alternate exercises according to a certain scheme, which makes up one series, for example, “arms-legs-torso”. There can be no forever established rules, since the range of tasks solved with the use of outdoor switchgear is very extensive.
2. Along with the versatile impact on the body, those involved in ORU should be selected taking into account their local influence on the development of individual muscle groups or certain physical qualities. Outdoor switchgear complexes, compiled taking into account local impact, typical for athletic and basic gymnastics. The same rule should be followed when compiling a set of exercises for production and therapeutic gymnastics.
3. The “progression” rule, which is widely used in sports, is also implemented when compiling the ORU complex in the form of an “increase” in the effect of the exercise by increasing the amplitude and speed of movements, the degree of tension, and the number of repetitions. This is also manifested during the performance of one exercise, and one or more outdoor switchgear complexes. Each exercise can be enhanced by additional actions. An increase in the load in the ORU complex is achieved by including more intense exercises in subsequent series and increasing the number of repetitions. Gradual addiction (adaptation) to the load from lesson to lesson with the same complex of ORU indicates the beneficial effect of exercises on the body and requires a change in the complex in the direction of its complication.
4. The gymnastic method of conducting outdoor switchgear is distinguished by strict regulation of movements, which is achieved with the help of clear indications of the starting position, direction and amplitude of movement and the nature of their implementation. When choosing exercises, you must follow the rule of gymnastic regulation of exercises. For example, when bending forward, it is important to clarify the position of the legs, since when the legs are placed together or apart, with toes outward or with parallel feet, the effect will be different. The nature of the exercise also changes depending on whether the slope is performed slowly or quickly. The basis should be the following exercises and their varieties: 1. Pull-ups with corrected bending of the body. 2. Circular movements of the hands. 3. Squats. 4. Tilts of the body forward, backward, to the side and circular movements. 5. Tilts and circular movements of the head. 6. Emphasis lying and push-ups in an emphasis lying. 7. Raising the legs in a sitting and lying position (or torso with fixed legs). 8. Swing your legs forward, back and to the side. 9. Multiple jumps (jumps). 10. Walking and running in place.

METHODOLOGY FOR CARRYING OUT THE OR

A feature of outdoor switchgear, in contrast to conducting applied exercises, is their stylization. Outdoor switchgear are carried out using items. When ORU exercises, objects are used with various efforts: as a pulling, as a means of restoring the accuracy of movements, as a means of increasing interest in classes, etc.

gymnastic stick used as a limiter of movements specifying their direction and amplitude. In addition, it can be used as a support for exercises in supports and hangs when exercising with partners. Typical exercises with a rope are jumping with a drag over it: on two and one leg; with the rotation of the rope back and forth; for each rotation of the rope and with intermediate jumps; with double rotation; in the squat, etc. A rope folded in half, three times or four times is used as a stick. A long rope is also used - for jumping when rotating it by the ends by two partners.

INFLATABLE BALLS are used for throwing and catching in individual, group exercises. Small (tennis) balls are also used for throwing at a target.

PLUMBING BALLS of different weights, as well as limiters of movements and support when performing a row (for example, bending while lying with support, back against the ball).

DUMBBELLS of different weights are widely used as weights that enhance the effect during dynamic exercises of a speed-strength nature (low weight) and during power dynamic and static exercises (medium and large weights). For the same purpose, rubber and spring shock absorbers are used. Block devices, weights and rods are used for a special power stand in sports gymnastics and in athletic gymnastics and are typical means in ORU classes. Exercises with wooden clubs are performed to develop strength and mobility of the joints of the upper limbs, coordination of movements, and are also used in games and relay races. Many outdoor switchgear can be implemented using gymnastic bench and on gymnastic wall. The bench can serve as a support in a sitting position, in an emphasis lying down or an obstacle when jumping. Many exercises can be performed using a bench as a weight, lifting it with the hands or feet of a group of practitioners.

Thanks to the design of the projectile on the gymnastic wall, it is possible to perform specific exercises with the support of hands and feet on the rails at different heights, exercises in the hang and mixed hang. In addition, additional support with hands against the wall facilitates the implementation of a number of exercises (balance, squats), which is important when practicing with beginners.

It is also expedient to carry out outdoor switchgear with a partner. This expands the possibilities of using outdoor switchgear: the interaction of partners can facilitate or complicate the motor task, and in general increases the emotional background of classes. When compiling a training program, it is necessary to provide for the possibility of including exercises with objects and using gymnastic equipment in the complex.

OPEN TRAINING

As a rule, ORU is not for those involved in a complex motor task, and the learning process most often comes down to memorizing a sequence of exercises in a complex. The most effective ways of teaching ORU are the methods by showing, by telling and by divisions: 1. The method of teaching by showing.

By teaching the outdoor switchgear in the way of showing, at the same time instructions are given which movements are performed on which account. After 2-3 repetitions, together with the group, the conductor switches to counting and prompting. Finish the exercises on command: "Stop!" It is served instead of the next bill.

When teaching younger children school age not commands are given, but orders: “Take the starting position!” etc.

2. A method of learning from a story.

This method is used when teaching simpler exercises or in order to activate the attention of those involved. In the course, suggest the main actions instead of counting, but also in the rhythm and pace of the exercises. For example: "Tilt-straighten-crouch-stand." With a combined method that connects a show and a story, an exercise is shown at the beginning, and then prompts the campaign for its implementation.

3. Method of teaching units.

This method is used when teaching more complex ORUs in terms of coordination, as it allows you to make failures between individual movements in order to clarify them and correct errors. With this method, a high motor density of classes is achieved.

ORU DOSAGE

Regulation physical activity when ORU is engaged, it is carried out by changing:

• the number of exercises (depending on the forms of outdoor switchgear training, it may be different);
• the content of the exercises (movements of individual parts of the body have a lower load than exercises with the work of many muscle groups, strength exercises and endurance exercises have a stronger effect than exercises on flexibility);
• rest intervals between exercises (reducing pauses for rest increases the load);
• the number of repetitions (when conducting simple ORUs that fit into the account “1-4” or “1-8” to music, as a rule, each exercise will be repeated 4, 8, 12 or 16 times. Exercises without music can be repeated within the same limits, not adhering to the exact amount dictated by the structure of the musical work);
• pace (faster, the pace of exercises is usually more demanding);
• starting position (the same exercise with different starting positions exerts a different load. For example: flexion and extension of the arms in the lying position with the support of the hands on the elevation or in emphasis on the uneven bars. Dose the exercise based on the general rules for taking into account the degree of preparedness of those involved, their age, gender and tasks to be solved with this contingent. individual lessons adjust the load depending on the degree of fatigue. In group classes, the teacher can give students to stop the exercise on their own, if you continue it with everyone together, it is difficult to stop. AT strength exercises the feeling of fatigue is easily felt and repetition to failure is permissible. In endurance exercises, it is impossible to bring the body “to failure” to such a degree of fatigue, especially when exercising with beginners. In flexibility exercises, one should be guided by a feeling of slight pain, indicating the limit of the range of motion.

From class to class, the load should also be gradually increased, adjusting it due to the same factors and the number of days of classes per week.

Breathing is closely related to movement. The depth and frequency of breathing should correspond to the needs of the body at the moment. This complex physiological function of the body is carried out automatically, although it is possible and arbitrarily in the act of breathing. For healthy people, it does not matter when to inhale and exhale, moments of short-term straining are not harmful either. As far as possible, it is necessary to combine the pace of movements with breathing. When expanding the chest when moving the arms to the sides, extending the body, it is recommended to inhale, and when bending, bending, exhaling.

The emotional background, especially when working with children, is of great importance, it is recommended by the ORU in a playful way. Many outdoor games with rich movements that can be streamlined and used as outdoor equipment (walking, running, crouching, jumping, bending, etc.)

The competitive method of conducting outdoor switchgear also increases the emotional tone of those involved. For the same purpose, outdoor switchgear is carried out in various formations and with rebuildings: in a line, column, circle, in closed and open formation, in movement in pairs and threes. Especially useful outdoor switchgear (in the park, in the forest and on the beach).

LITERATURE

1. Gymnastics - a textbook for technical schools of physical culture. Under the editorship of P.T. Brykin and V.M. Smolevsky, M, f and sport 1975.
2. Tips for trainers. Collection of exercises and methods, recommendations - Edition 2nd revised M, f. and sports in 1980.
3. Physical Culture and sports in general education school: a guide for the teacher / V.P. Bogoslovsky, M.N. Dovedenko, V.P. Drobyshev and others / Edited by M.D. (Library of Physical Education Teachers)

General developmental exercises - ORU - are analytically created exercises that include movements of individual parts of the body or their combinations, and have a comprehensive effect on the body. ORUs are simple and affordable in execution, they make it possible to selectively influence the necessary muscle groups, and also allow you to strictly dose the load in the lesson (Popova, E.G., 1999).

There are special terms (designations) in order to name the body positions or movements that make up the exercise. The main positions of the body, from which physical exercises are performed, are the following (according to E.G. Popova, 1999):

On fig. 1 shows the most commonly used body positions and special terms (according to E.G. Popova, 1999).

STANDS: basic stance (feet together, arms down), stance, legs apart, wide stance, legs apart, kneeling stand, single (leg) stand.

STOPS .: crouching emphasis, sitting emphasis, kneeling emphasis.

SQUATS: squat, half squat, squat on one leg.

SEDY: gray, gray on the heels.

LUNCHES: lunge to the side, lunge forward.

Lying position: on the back, on the stomach, on the side.

Typical general developmental exercises without an object

The most common exercises that are the basis for building other outdoor switchgear - with objects, on projectiles, etc. - are exercises without an object. The most common exercises (according to E.G. Popova, 1999) are given below. For convenience, they are best considered on an anatomical basis: exercises for the muscles of the neck, shoulder girdle, for the back, for the lateral surface of the body, for the legs, etc.

Exercises for the muscles of the neck

head tilts to the right, left, forward, backward;

the same, but hands behind the head, overcoming the resistance of the hands;

circular movements of the head to the right, to the left (without sudden movements back);

Exercises for the arms and shoulder girdle

flexion and extension of the arms in the elbow and shoulder joints;

circular movements and swinging arms in different directions;

jerky movements of the hands in combination with tilts and turns of the body;

transition from an emphasis crouching to an emphasis lying and vice versa.

Back exercises

tilts and turns of the torso forward and backward in I.P. standing;

raising and lowering the body in and. n. lying on the stomach;

lifting and swinging your legs back in I.P. lying on the stomach; the same with simultaneous symmetrical or asymmetrical raising of hands;

holding raised arms and legs in ip lying on the stomach.

Exercises for the abdominal muscles (front surface of the body)

lifting the body from the i.p. lying on your back;

lifting, swinging, circular movements ("bicycle") in I.p. emphasis sitting or lying on your back;

simultaneous movements of arms and legs in I.P. emphasis sitting or lying on your back.

Exercises for the muscles of the lateral surface of the body

lifting, swinging legs from SP lying on the side;

springy torso to the side from ip standing;

lifting - lowering the pelvis from the I.P. lying on your side.

Exercises for the legs and pelvic muscles

exercises for the feet and lower leg: lifting on toes, half-squatting, walking on toes, jumping and jumping on one and two legs, rolling from heel to toe;

exercises for the hips and lower leg: squats, lunges in various directions, walking in a semi-squat and squat, running in place with a high hip raise, etc .;

exercises for the development of mobility in the hip joint: circular movements of the pelvis while standing, deep forward bends with the capture of the lower leg, half twine, twine, deep springy lunges, leg swings with a large amplitude.

Relaxation exercises. These exercises are necessarily present in the ORU complex, performing the function of restoring breathing and relieving excessive muscle tension. These are, for example, free arcuate movements of the hands in combination with lifting on toes, a half-squat, a half-tilt; shaking hands, forearms, shoulders, lowering relaxed arms down with an emphasis on exhalation and relaxation of the upper body and arms, waving relaxed arms and shaking legs in various I.P.

Combined (complex) exercises. These are exercises that simultaneously or sequentially involve several major muscle groups, such as the arms, legs, and torso. Example:

I.p. – o.s.

1 - tilt forward, arms to the sides.

2 - crouching emphasis.

The modern rhythm of life makes many people give all their strength to work, household chores, and everyday life. Among this fuss, it is sometimes difficult to take time for your health, visit the pool, go to the gym. But human muscles must receive a constant load, develop in order to remain in good shape.

To do this, you can use a full-fledged set of general developmental physical education exercises for adults at home and make the figure more attractive and the muscles trained.

The muscles of the arms and shoulder lose their elasticity over time and become more relaxed, which, together with other causes, leads to the appearance of scoliosis, a curvature of posture. There are simple actions that can form a good muscle corset.

Exercises for this muscle group are performed a certain number of times in several visits.

Before conducting a complex of general developmental physical education exercises for adults, it is imperative to do a warm-up.

Arm extension

The exercise is performed with dumbbells. At one time you need to perform 10 exercises:

• lean with your knee and one hand on a flat surface;
• straighten your back, strain your stomach, do not raise your head;
• take a dumbbell in the other hand, bend;
• keep the elbow motionless, straighten the arm with the dumbbell;
• turn your hand palm up, fix;
• return to the previous position.

Push-ups from the knees

Carry out several repetitions of 30 times.

A set of general developmental physical education exercises for adults will help you always stay in shape

Technique:

• emphasis on the knees, cross the feet, raise above the floor;
• put your palms close to each other;
• retract the stomach, bending the elbows to lower to the floor;
• straighten up slowly.

Neck exercises

A set of general developmental physical education exercises for adults is designed in such a way as to pay special attention to the muscles of the cervical region. Strengthening and development of which is the prevention of pain and the treatment of pathologies. For a sore neck, neurologists recommend performing gymnastics from static exercises. Below are some of them.

Important! If during the exercise a person feels pain and discomfort, it is necessary to reduce the amplitude of movement and reduce the number of repetitions. If pain is still present, the gymnastic element should be postponed for a while.

Pendulum

• take a comfortable position, keep your head straight;
• tilt to the right, tighten your neck, hold your head for 7 seconds;
• tilt to the left.

Repeat movements 5 times.

Airplane

Do 2 more times, hold for 10 seconds.

Leg and pelvis exercises

Such a complex allows you to strengthen the muscles of the thighs, back of the torso and buttocks.

squat

• put your feet wider than your shoulders;
• squat, thighs parallel to the floor;
• repeat 20 times.

Breeding legs lying down

This exercise is the basis of a complex of general developmental physical education exercises for adults, which involves the work of several muscle groups.

• lie down on a flat surface;
• bend legs, raise;
• the thighs take a perpendicular position to the floor, the shins are parallel;
• spread legs apart, fix;
• slowly bring your knees together.

Perform 10 times, doing 2 sets.

Trunk exercises

Exercises for the development of the muscles of the torso are usually divided into 2 groups: for the chest and for the abdomen. The main training methods are presented in the table.

№	A set of general developmental physical education exercises for adults	Dosage
	Breast
1	Breeding two hands with dumbbells to the side, in a prone position Raising hands with dumbbells from behind the head, lying down Projectile press, sitting on a bench	2x8
	Stomach
1	Lying on your back, raise your torso, tilting forward, touch your knees with your head Hanging on the crossbar, raise your legs up, fix Putting your feet shoulder-width apart, do tilts to the sides with a barbell on your shoulders	25

Important to remember! Movements aimed at strengthening the body affect the internal cavities of the body and important organs. They need to be done slowly, without forcing.

Full body exercises

The basis of the complex of movements for the whole body is 3 exercises:

• plank;
• squatting with weight;
• incomplete bridge.

plank

Plank refers to strength exercises that put a load on all muscles.

To perform the plank, you need to sit on the floor so as to keep your body on your elbows and socks. In this stance, you need to hold for 1 minute in several approaches.

Squat with weight

This exercise pumps the muscles of the lower part: thighs, calves, buttocks. As a weight, you can use dumbbells or another object. For beginners, squatting is recommended to start without the use of weights. At the same time, the heels cannot be torn off the floor; start from 10 times in several sets.

Technique:

• put your feet wider than your shoulders;
• lower until the buttocks are parallel to the floor;
• slowly return to the original position.

incomplete bridge

This exercise allows you to strengthen the muscles of the thighs and buttocks:

Exercises for the formation of posture

Beautiful posture not only makes a person more attractive, but also affects the proper functioning of all vital systems. To create an even posture, you need to perform the following exercises.

Reeds:

• sit on your knees, clasp your hands above your head;
• turn the brushes palms up, pull as high as possible to the ceiling;
• make tilts to the sides;
• return to original position.

When performing, keep your back straight, do not bend your elbows. Perform 4 times.

Worm:

• sit on your heels, put your hands on your knees;
• spread your knees to the sides;
• bend your elbows, lower to the floor;
• tilt your head, hold for 10 seconds.

Repeat - 3 times.

Balance exercises

An additional complex of general developmental physical education movements for adults, which is aimed at correcting posture, includes gymnastics in balance. Such exercises strengthen the muscles of the body and increase the tone of the spinal muscles. They are carried out on an elevated support or on the floor, and can be carried out on the spot or on the move.

Exercises on the spot: stand on toes, on heels, turns, movement of limbs, jumps.

Movement exercises: walking different kind, the use of weights when walking, overcoming obstacles, running, dance steps.

Strength exercises

Strength actions are aimed at training physical strength, endurance with the participation of certain muscle groups. They are usually divided into training with their own and free weights. Exercises are performed in the morning or afternoon 10 times, several times a week.

With own weight:

• push-ups from the floor;
• pull-up;
• squat.

Note! In order for the load to be distributed evenly on all muscle groups, a set of general developmental physical education exercises for adults should be done with a straight back and the correct position of the body: put your feet shoulder-width apart, you can’t lean forward.

With weights (raising and lowering shells):

• squat with a barbell;
• chest presses;
• traction in an inclination;
• deadlift.

Breathing exercises

These exercises help you relax excess weight, normalize digestion, fight stress.

palms

Take 4 deep breaths through the nose, exhale quietly through the mouth. Clench your fists while inhaling. Pause for 6 seconds, lower your arms. Shoulders and abdomen are relaxed. You should do 24 sessions of 4 breaths.

Pump

Standing bend down. In the middle of the slope, inhale the air with the nose, finish the breath along with the slope. Straighten up. Repeat 12 sets of 8 breaths, resting for 4 seconds.

Shoulder straps

Get on the floor, press your hands to your stomach. When performed, take 8 breaths in a row. The break is 4 seconds. As you exhale, push your hands to the floor, straightening them. When exhaling, press your hands again. Repeat - 12 sets of 8 breaths.

Stretching exercises

After completing a set of general developmental exercises for strength physical education, an adult must definitely stretch the tendons and muscles. Over the years, stretching becomes worse, in addition, strength training contributes to the shortening of the ligaments and the deterioration of joint mobility. Stretching exercises should be done without pain, jerking, breathing deeply.

First, pull large muscle groups, then small ones.

Back and hip stretch

Sit on the floor, keep your back straight, stretching your legs forward. To stretch the muscles, you need to lean forward and try to reach your toes with your hands. Touching the legs, linger for 10 seconds, then straighten up. You need to raise one leg and, grabbing it with both hands, pull it up. Feeling tension, fix the position for a few minutes, change leg.

Stretching the chest muscles

The exercise is performed in a standing position, the legs should be shoulder-width apart, the knees should be slightly bent. Connect your hands behind your back in a lock. The chest should be slowly stretched forward to the maximum, straining the stomach and back.

Relaxation exercises

When performing monotonous work, a person does not notice how his muscles, while maintaining a certain position of the body, constantly tense up. To restore strength and calm the nerves, tension must be relieved. For this, programs have been developed that help to relax and relieve fatigue.

You need to perform exercises with a delay in breathing and muscle tension.

For hands

Standing straight raise your hands clenched into fists. When inhaling, strain the muscles of the hand first, then the forearm and shoulder. Hold your breath for a few seconds. In this case, you need to mentally give a command for maximum voltage. When exhaling, relax, lower your arms and make several pendulum turns.

For torso

Lying on your stomach, bend your whole body, raising your knees and head. Starting position, relax. Do 3-4 repetitions. The second part of the exercise is also performed, but you need to lie on your back. Tighten the muscles when bending, relax, straighten up on the floor.

General developmental exercises in pairs

ORU in pairs is aimed at strengthening the joints, developing strength and endurance. Movements in pairs engage muscle groups in a special way that cannot be achieved alone.

Any set of general developmental physical education exercises for adults in pair work helps to learn how to calculate efforts to resist a partner and show their maximum abilities. The peculiarity of such exercises is that they can be performed alternately or together, with or without objects.

For hands

Facing each other, the partners stretch their arm forward, while the other is bent at the elbow and locked into the lock with the arm of the partner. Training is aimed at flexion and extension of the arms with resistance.

For legs

An effective exercise for working out the muscles of the thigh is quite simple. In this case, you need to lie on your back, lift and spread apart. At the same time, the partner stands on the side of the legs and holds the partner by the ankles. The task of the first participant is to bring the legs together, and the second is to hold them, resisting. After several repetitions, the task is reversed.

General developmental exercises in motion

Such trainings selectively affect certain muscle groups and are divided into anatomical groups that have several exercises of a local nature. ORU consists in the development of motor qualities: turns, flexion, abduction, and others.

Foot and leg workout:

• raising on toes, walking, jumping (using two or one leg);
• walking on the outer part of the foot;
• touching the heel of the floor of one leg while lunging forward with the other.

Full body workout (repeat 5-6 times):

• alternate squatting and lying down;
• spread your legs, perform circular movements with your torso;
• get down on the floor, cross-legged, then lie down, sit down and stand up, while not using your hands.

Corrective gymnastics exercises

Corrective gymnastics is aimed at relaxing the muscles and restoring the normal functioning of the body. This happens when performing general developmental, corrective and relaxing gymnastics twice a day for 15-20 minutes.

Such exercises may include:

• a complex of general developmental exercises in gymnastics for adults using gymnastic equipment;
• a series of movements without shells;
• group or individual lessons.

An example of such gymnastics is symmetrical exercises., which are designed to remove asymmetry, align the spine, weaken muscle tone.

Exercises:

1. I. p. lie on your stomach, stretch your arms. Raise your head and shoulders, stretch your arms, take them back. Take a breath, take and. P.
2. I. p. lying on your back, raise your legs, making an angle of 45 degrees and cross straight legs - “scissors”.
3. I. p. - the same. Make circular movements of straight legs - "bicycle".

General developmental exercises with weights (dumbbells)

Exercises with dumbbells are classified as general developmental athletic training., which are aimed at training endurance, joint flexibility, improving body proportions. Many movements with dumbbells are performed in a sitting or lying position, which reduces the load on individual parts of the body and organs.

The main rule of such exercises is a gradual increase in resistance. In this case, the actions are performed with the addition of the weight of the dumbbells with an increase in repetitions.

Complex of movements:

• side bends, standing with dumbbells in hand;
• projectile thrust from behind the head in a prone position on a gymnastic bench;
• alternately raising a hand with dumbbells in front of you;
• lunges and squats with dumbbells.

General developmental exercises without objects

ORU without objects are simple movements of body parts in an accessible technique, taking into account the age and anatomical features of a person. Such actions help to improve the condition of the body, cultivate physical qualities and improve health.

Complex (working out the muscles of the shoulder, legs and back):

General developmental exercises with a rope

Rope exercises are often included in the ORU set, they are part of the training of athletes. Despite the availability of actions and the simplicity of the projectile, systematic exercises can improve coordination of movements, reduce weight, and work out several muscle groups at once.

For novice athletes, experts recommend training for 10 minutes 3 times a week, gradually increasing the load and using 3 types of jumps. In addition, you can perform other exercises in which the rope is used not only for jumping.

Types of occupations:

• jumping rope on one or two legs (10 times each);
• swing your legs, while holding the projectile in your hands, try to reach it with your foot (8 times);
• forward bends, while the rope must be taken, and then, when performing the next slope, put on the floor (10 times).

General developmental exercises using a hoop

For more effective workout muscles, development of dexterity and accuracy of movements, trainers recommend using a hoop. As sports equipment it can be a guide in the lesson, fix certain postures, body position. In the classroom, they often use a different position of the hoop: horizontal, frontal, lateral.

In addition to rotating the hoop on the waist, arm, neck, jumps, throws and passing the hoop are made. Exercises are done smoothly, slowly, carried out 8-10 times.

Hoop exercises

1. Hoop in hand. Standing on the floor, the hoop is in the hands in front. When lifting on toes, raise the hoop and look at it, take a breath. Accept and. n. Exhale.
2. forward bends, put the hoop or pick it up.
3. Standing on the floor hold the hoop vertically from above with your hands. Place your hands next to each other. Swing your legs alternately back, bending.

General developmental exercises with balls

Physical movements with the use of the ball help to develop a person's mobility and speed of reaction. Such a projectile is used as a light weight in single or pair workouts. In this case, you need to choose the right weight of the ball and the intensity of movements.

General strengthening classes

For hands:

• put your legs apart, take the ball in your hands, lower your hands;
• raise your arms in front of your chest;
• continue moving, raising your hands up;
• give up.

For the body:

• put your legs apart, raise your hands with the ball up;
• bend to the side;
• complicate the movement: lean forward without bending your knees, touch the floor with the ball.

For legs:

• lie on the floor;
• stretch your arms above your head, the ball in your hands;
• Sit down slowly, trying to reach your socks with the ball.

General developmental exercises with a gymnastic stick

The gymnastic stick makes it possible to increase sports load and diversify your workout.. Movements with such a projectile should be carried out under the guidance of a specialist who will correctly distribute the number of exercises to certain parts of the body and their amplitude.

Stick training prepares the body for more challenging workouts. At the same time, the type of grip of the stick is of great importance: ordinary, from below, narrow, reverse, different.

Basic exercises:

1. Legs apart, take the stick by the ends from above and place it vertically behind your back. Do 5 squats while maintaining good posture.
2. Walking in place, hold the stick horizontally in front of you. Lunge with your left foot, turn right, change foot. Repeat 8 times.
3. standing put your legs apart, stick - horizontally behind your back. Lean forward, lifting the stick up with a jerk. Return to i. P.

Proper distribution of physical activity has a great impact on a person. Performing simple movements, he gets the opportunity to correct his posture, strengthen muscles, restore vitality and prolong youth.

The basic set of general developmental exercises for adults in physical education can be used as a warm-up before strength training or on its own.

In order for classes to bring only benefit and pleasure, it is necessary to study the methodology and features of their implementation.

Useful video with a set of general developmental exercises for adults:

General developmental physical education exercises with a rope:

General developmental exercises without objectsGeneral developmental exercises with flagsGeneral developmental exercises with a hoopGeneral developmental exercises with cubesGeneral developmental exercises with a ballGeneral developmental exercises in motionExercises on the gymnastic wallGeneral developmental exercises with weightsGeneral developmental exercises with a ropeExercises with a gymnastic stick

COMPLEXES OF PHYSICAL EXERCISES

SMG1-4 grade Complex 1

1. I. p. - about. s., at the expense of 1 - 2 - 3 - 4 hands to the sides, up, forward, down. 4 times.2. I. p. - legs apart, arms to the sides. / - tilt forward, clap your hands behind your left knee, exhale; 2 - i. p., inhale; 3 - tilt forward, clap behind the right knee, exhale; 4 - and. p., inhale. 4 times.3. I. p. - the same. / - hands on the belt, turn to the right; 2 - i. P.; 3 - 4 - the same to the left. 4 times.4. I. p. - about. s., I - sit down, hands on your knees, exhale; 2 - i. P.; 3 - sit down, clasp your knees with your hands, exhale; 4 - and. p., inhale 4 times.5. I. p. - lying on your back, arms along the body. / - raise the legs bent at the knees; 2 - straighten; 3 - bend; 4 - and. p.4 times.6. I. p. - lying on your back, legs bent at the knees, raise. / - 4 - circular movements of the legs forward (“bicycle”); 5-8 - the same, rotating the legs towards you. 3 times.7. I. p. - lying on your back, put your palms on your stomach in the hypochondrium. / - 3 - exhale, lightly pressing the palms on the stomach; 4 - pause; 5 - 7 - inhale, sticking out the stomach; 7 - pause. 38. I. p. - legs apart, hands on the belt, / - tilt to the left, hands 2- / - the same to the right. 4 times.9. //. on. s., hands on the belt, raise the right leg, bent at the knee; 2 - i. P.; 3-4 - the same with the other leg. 4 times.10. I. p. - about. With. / - tilt forward, relax the muscles of the hands; 2 - straighten up, arms up; 3 - tilt forward, relaxing the muscles, "drop" the hands, let them swing freely; 4 - and. n. 4 times.

General developmental exercises with flags

1. I. p. - about. s., hands with flags below. 1-2-3 arms to the sides, up, forward; 4 - and. n. 4 times.2. I. p. - o. s., hands with flags to the sides. 1 - lunge right forward, put the flags on the knee; 2 - i. P.; 3-4 the same with the other leg. 6 times.3. I. p. - legs apart, hands with flags up. 1 - tilt forward, hands with flags down, exhale; 2 - i. p., inhale. 6 times.4. I. p. - o. with., hands with flags down. / - sit down, hands forward; 2nd. n. 6-8 times.5. I. p. - legs apart, hands with flags forward. / - left turn, left hand with the flag aside, look at the flag; 2nd. n. - the same in the other direction. 6 times.6. I. p. - o. With. 1 - step left forward, hands with flags forward-up, bend over; 2 - i. P.; 3-4 - the same with the other leg. 6 times.7. I. p. - legs apart, hands with flags to the sides. / - swing the left foot forward, hands with flags down; 2 - i. P.; 3-4 - the same with the other leg. 6 times.8. I. p. - sitting legs apart, hands with flags up. / - tilt forward, touch the flags of the left leg; 2 - i. P.; 3 - the same to the other leg. 6 times.9. I. p. - lying on your back, hands with flags to the sides. / - raise left leg forward, touch the toe with flags; 2 - i. P.; 3-4 - the same with the other leg. 6 times.10. I. p. - about. s., hands with flags below. / - left hand to the side; 2 - right hand to the side; 3 - left hand down; 4 - right hand down. 4-6 times.

Complex 3

General developmental exercises with a hoop

1. I. p.-o. s., keep the hoop down, / - raise the hoop forward, look into it; 2nd. n. 6-8 times.2. I. p. - legs apart, hold the hoop at the chest with bent arms. 1 - turn to the left, straighten your arms, take the hoop to the left; 2 - i. P.; 3-4 - the same in the other direction. 6-8 times.3. I. p. - legs apart, leave the hoop in front of you. /-- tilt forward, put the hoop on the floor, exhale; 2- straighten up, inhale; 3 - tilt forward, take a hoop; 4th. paragraphs 6-8 of paradise.4. I. p. - o. s., keep the hoop down, from the inside. 1 - along / seams, hoop up; 2 - lower the hoop behind your back; 3 - drink 4 - and. n. 6-8 times.5. I. p. - o. with., keep the hoop in front. / - lowering the hoop down and back, step over with your left foot inside the hoop; 2 - step over with the right; 8 - lowering the hoop down and forward, step out of the hoop with your left foot back; 4 - the same right. 4-6 times.6. AND. p, - legs apart, hoop up. / - tilt to the left; 2 - i. P.; 3-4 - the same to the right. 6 times.7. I. p. - legs apart, hold the hoop behind your back in lowered hands. 1 - tilt forward, bending, take the hoop back; 2nd. n. 6 times.8. I. p. - o. With. in the center of the hoop lying on the floor. 1 - sit down, take the hoop with both hands, exhale; 2 - stand up, raise the hoop with both hands, inhale; 3 - sit down, put a hoop; 4 - and. n. 6-8 times.9. I. p. - o. s., hands with a hoop forward. / - swing with the left foot, touch the hoop; 2 - i. P.; 3-4 - the same with the right foot. 6-8 times.10. I. p. - o. s., hoop vertically on the floor, hands with a grip on top, keep the brushes nearby. 1 - swing left leg back, bend; 2 - i. P.; 3-4 - the same with the right foot. 6-8 times.11. I. p. - lying on the floor, a hoop on the floor behind the head, hold with both hands. / - raise straight legs and the hoop forward, touch the upper part of the hoop; 2-3 - hold; 4 - and. n. 6-8 times.12. I. p. - lying on the floor, hold the hoop in front with bent arms. /-2 - raise the hoop, stick out the stomach forward, inhale; 3-4th. p. - pull the stomach into yourself, exhale. 3-5 times.

Complex 4

General developmental exercises with a big ball

1. I. p.-o. s., ball in hand. / - raise the ball above your head, stretch, inhale; 2nd. p., exhale; 3 - pick up the ball. up, inhale; 4 - and. p., exhale. 6 times.2. I. p. - the same. / - sit down, hands forward, inhale; 2 - i. n. 8-10 times.3. I. p. - legs apart, hands with the ball forward. / - left turn; 2 - i. P.; 3-4 - turn right, and. n. 6-8 times.4. I. p. - legs apart, hands with the ball up. 1 - tilt to the left; 2nd. P.; 3-4 - the same to the right. 6-8 times.5. I. p. - the same. / - raise the bent left leg, touch the ball with KOL1CH1.-1, exhale; 2 - i. p., inhale; 3-4 the same with the other foot. 6-8 p. d!6. I. p. - lying on your back, hands with the ball forward. / - raise the left leg, touch the ball; 2 - i. P.; 3-4 - the same with the other leg. 8-10 times.7. I. p. - sitting on the floor, legs crossed, hold the ball with both hands. 1-4 - with a turn to the left, roll the ball around you; 5-8~ the same in the other direction. 4-6 times.8. I. p. - lying on your back, hands with the ball up, press the ball to the floor, bend your knees. / - raise the pelvis; 2 - lower; 3 - hands with the ball forward, raise straight legs forward, touch the ball; 4 - and. n. 4-8 times.9. I. p. - lying on your back, keep the ball on your stomach. /-2 - exhale, press the ball on the stomach; 3-4 - inhale. 3-5 times.10. I. p. - lying on his stomach, hands with the ball up. /-2 - bend over, moving your arms with the ball and legs back; 3-4 - and, p. 6- 8 times.11. I. p. - kneeling, hands with the ball down. / - sit on your heels, hands with the ball forward; 2-and. n. 6-8 times.12. I. p. - legs apart, hands with the ball forward. / - lean forward, roll the ball around the left leg; 2nd. P.; 3-4 - the same around the right leg. 6-8 times.13. I. p. - o. with., hold the ball with both hands at the waist. Jumping on both legs (like balls). Walking in place (10-15 s), hands down with the ball (15-20 s). 2-3 times.14. Breathing and relaxation exercises.

Complex 5

General developmental exercises with cubes

1. I. p. - legs apart, the cube to the left hand below, / - hands up, pass the cube to the right hand; 2 - i. p., cube in the right hand; 3-4 - the same with the other hand. 6 times.2. I. p. - o. s., hands with a cube forward. 1 - turn to the left, take the left hand with the cube to the side; 2 - i. P.; 3-4 - the same in the other direction. 6 times.3. I. p. - legs apart, hands with a cube up. / - tilt forward, put the cube on the floor; 2 - i. P.; 3 - tilt forward, take a cube; 4 - and. item 4; I. p. - o. s., arms to the sides, a cube in the left hand. / - sit down, pass the cube behind your back to your right hand; 2 - i. P.; 3-4 - the same in the other direction. 6-8 times.5. I. “.- legs apart, a cube in the left hand below. 1-2 - tilt forward, arms down, exhale; 3-4 - arms to the sides, inhale. 3-4 times.6. I. p. - sitting on the floor, put the cube at the left knee. /-2 - raise legs and move them to the left behind the cube; 3-4 - the same to the right. 6 times.7. I. p. - lying on the floor, arms to the sides, a cube in the left hand. / - raise your legs, pass the cube under your feet to your right hand; 2nd. P.; 3-4 - the same in the other direction. 6-8 times.8. I. p. - sitting on the floor, hold the cube with the feet of straight legs. 1-2 - bending the legs, pull the cube towards you; 3-4 - and. n. 6-8 times.9. I. p. - lying on the floor, put the cube on the stomach. 1-2 - pulling the stomach in, lower the cube, exhale; 3-4 - lifting the cube, inhale. 3-4 times.10. Put the cube on the floor. And, p. - o. s., hands on the belt. 4 jumps around the block on both feet, 4 steps in place. 8-10 times.11. Walking in place and breathing exercises.

Complex 6

General developmental exercises without objects

1. I. p. - about. s., arms bent in front of the chest. / - arms to the sides, bend; 2 - i. n. 6-8 times.2. I. p. - legs apart, hands on the belt. 1 - tilt to the left; 2 - i. P.; 3-4 the same to the right. 6-8 times.3. I. p. - the same. 1 - tilt forward, touch the left toe with your hands, exhale; 2 - i. p., inhale; 3-4 - the same to the right leg. 6-8 times.4. I. p.-o. s., hands on the belt. 1 - sit down, hands forward, exhale; 2 - i. n. 8 times.5. I. p. - legs apart, hands behind the head. / - left turn; 2 - i. P.; 3-4 - the same to the right. 8 times.6. I. p. - o. with., hands to the sides. 1 - swing the left foot forward, clap under it; 2 - i. P.; 3-4 - the same with the right foot.7. I. p. - legs apart. /-2 - hands down and cross-shake with relaxed hands, exhale completely; 3-4 - hands through the sides up, deep breath. 3-4 times.8. I. p. - sitting on the floor. 1 - turn left, bend your arms behind your head; 2 - i. P.; 3-4 - the same to the right. 6-8 times.9. I. p. - lying on your back, hands behind your head. / - raise the left leg forward; 2nd. P.; 3-4 - the same with the left foot; 5 - bend both legs forward; 6 - i. P.; 7-8 - the same. 4 times.10. I. p. - standing in an emphasis on his knees. / - bend your back, raise your head, look up, bend your back, lower your head. 8 times.11. I. p. - kneeling, hands on the belt. / - sit on the left thigh (to the left of the legs on the floor); 2nd. P.; 3-4 - the same to the right. 4-6 p.'13.12. I. p.-o. s., hands on the belt. 1-4 - 4 jumps on two legs; 5-8 - 4th place. 4-6 times. Go for walking in place. Slowing down the pace, 3-4 breathing exercises.

Complex 7

General developmental exercises without objects

1. I. p. - about. With. / - take the left leg back on the toe, arms up, bend over, look at the hands; 2nd. P.; 3-4 - the same with the right foot. 8 times.2. I. p. - o. s., hands in front of the chest. / - turn left, arms to the sides; 2-and. P.; 3-4 - the same to the right. 8 times.3. I. p. - legs apart, hands behind the head. / - tilt forward, touch the floor with your hands; 2 - i. p. 8 times.4. And, p. - o. s., hands up: "mill" - alternately circles with your hands forward. 8-10 times.5. I. p. - o. With. /-2 - hands through the sides down, exhale; 3-4 - rise on toes, arms through the sides up, inhale. 3-4 times.6. I. p. - lying on your back: "bicycle" - alternately bend and unbend your legs forward. 6-8 times. Rest, hands on stomach. /-2 - deep exhalation, pressing palms on the stomach; 4 - protruding the stomach forward, inhale. 3-4 times. Repeat exercise "bike" .7. I. p. - the same. / - bend your knees, wrap your arms around them, press your head against your knees, exhale; 2nd. p., inhale. 6 times.8. I. p. - sitting on the floor, arms crossed on the chest. Lie on your back and then sit down again. The pace is arbitrary. 4-6 times.9. I. p. - sitting on the floor, arms to the sides. / - bend your legs, clasp your knees with your hands and pull them to your chest, exhale; 2 - i. n. 4-6 times.10. I. p. - legs apart, hands on the belt. 1 - tilt to the left, left leg to the side on the toe; 2nd. P.; 3-4 - the same to the right; 5 - swing with the left leg, arms to the sides; 6 - i. P.; 7-8 - the same with the right foot. 6 times.11. I. p. - o. s., hands on the belt. Jumps: 4 on the left, 4 on the right, 4 on both legs; 4 steps in place. 3 times.12. Breathing exercises.

Complex 8

1. I. p. - legs apart, the ball in the left hand. 1 - rise on toes, arms through the sides up, pass the ball over your head to your right hand; 2 - i. //., ball in the right hand; 3-4 - the same with the other hand. 8 times.2. I. p. - legs apart, hands with the ball forward. 1- turn to the left, take the hand with the ball to the side; 2 - i. p., pass the ball to the right hand; 3-4 - turn in the other direction. 8 times.3. I. p. - legs 5-10 cm wide, feet parallel, hands with the ball below. 1 - sit down, hands forward; 2 - i. n. 6-8 times.4. I. p.-o. s., ball in left hand, / - hit the ball on the floor; 2 - catch with two hands; 3-4-- the same with the right hand. 8-10 times.5. I. p. - the same, hit the ball on the floor, clap your hands in front of you, catch the ball with two bunches. 6-8 pm h.

5-7 grades

Complex 1

General developmental exercises without objects

1. I. p. - sitting on a gymnastic bench, hands on his knees. 1 - hands forward, fingers apart; 2 - clench your fingers into a fist; 3 - unclench your fingers; 4 - and. n. 4 times.2. The same, but also. p. - hands up. 3 times.3. I. p. - the same. / - turn to the right, arms to the sides; 2 - i. P.; 3 - the same in the other direction; 4 - and. n. 3 times in each direction.4. I. p. - the same. /--2-3 - exhale with the pronunciation y, bring your shoulders together, tilt your head; 4 - pause; 5-6 - deep breath, straighten your shoulders. 2-3 times.5. I. p. - hands on the belt. / - tilt back; 2 - and ‘n.; 3-. tilt forward; 4 - and. p. 2 times.6. I. p. - sitting on a bench, legs straight, hands on knees. 1-4 - circular movements of the feet to the right; 5-8 - the same to the left. 4 grooves each side7. I. p.-o. With. /-hands forward; 2 - up; 3 - to the sides; 4 - and. n. 4 times.8. I. l. - o. s., hands on the belt. / - raise the right leg, bent at the knee; 2nd. P.; 3-4 - the same with the other leg. 4 times.9. I. p. - left hand on the chest, right hand on the stomach in the hypochondrium. /-3 - deep exhalation (the right hand presses on the abdomen); 4 - pause; 5-6-deep breath. 2-3 times.10. I. p. - hands on the belt. / - stand on toes; 2-half squat, back straight; 3 - stand on toes; 4 - and. p. 4 times.11. I. p. - lying on your back, arms along the body. / - bend your legs; 2 - straighten; 3 - i. n. 4 times.12. I. p. - the same. Imitation of leg movements, as when swimming crawl on the back (10-15 s) .13. I. p. - the same. /-3 - exhale; 4 - pause; 5-6 - inhale. 3 times.14. I. p. - standing with your back against the wall, heels, buttocks, shoulder blades, back of the head touch the wall, check the correct posture. 1-2 - step forward; 3-4 - relax the muscles; 5-6 - take the correct posture; 7-5 - step back, check the correct posture. 4 times.15. I. p. - the same. / - hands to the side; 2 - up; 3 - forward; 4 - and. p. 3 times.16. And, p.-o. With. / - tilt forward, relax the muscles of the hands; 2 - straighten up, arms up; 3 - relaxing the muscles, "drop" the hands, let them swing freely; 4 - and. n. 4 times.

Complex 2

General developmental exercises in motion

1. For each step of the hand forward, up, to the sides, down; 4 regular steps, etc. 4 times.2. /-2 - sit down, hands forward; 3 - hold, back straight; 4 - stand up, 4 regular steps, etc. 5 times.3. 1 - step right; 2 - attach the left; 3-4 - tilt forward; 4 regular steps, etc. 5 times.4. / - step right; 2 - put the left, hands on the belt; 3- tilt to the right; 4 - and. P.; 5-tilt to the left; 6 - i. P.; 7 - stand on toes, arms to the sides; 8 - about. With. etc. 4 times.5. 1-3 - 3 steps from the right; 4 - put the left, hands on the belt; 5 - raise the right leg bent at the knee; 6 - straighten; 7 - bend; 5 - omit. 4 times each leg.6. 4 steps on toes, arms up, 4 regular steps, etc. (30 s).

Complex 3

General developmental exercises

1. I. p. - building in a column of four in ranks, hands on the shoulders of the neighbors, at the extreme - a free hand on the belt. / - left leg back; 2 - i. P.; 3 - the same right; 4 - and. P.; 5-6 - slope; 7-8 - and. p. 6 times.2. I. p. - the same. /-2 - sit down; 3-4 - get up; 5 - left foot forward; 6 - i. P.; 7 - the same right; 8th. p. 6 times.3. I. p. - the same. 1-3 - three springy forward bends; 4-and. P.; 5 - swing left foot back; 6 - i. P.; 7 - the same right; 8 - and. p. 6 times.4. I. p. - the same. 1-2 - step left back, stand on the left knee; 3-4 - tilt back; 5-6 - straighten up; 7-8 - stand up, put your left foot. The same right. 4 times.5. I. p. - in a column one at a time, hands on the shoulders of those in front, at the guide's hands on the belt. / - step left to the left; 2 - tilt to the right; 3 - straighten up; 4 - and. n. The same right.5 times.6. I. p. - the same. /-2 - turn the body to the right, right hand up; 3-4 - lean forward, reach the floor with your right hand; 5-6 - straighten up, right hand up; 7-8th. n. The same to the left. 5 times.7. Running in pairs (15 s - running, 15 s - normal walking). 3 times.8. Walking in pairs: for 8 counts with a regular step, for the next 8 counts with a drill, etc. Complex 4 General developmental exercises1. I. p. - yoga stand apart, bench between legs, calculation for the first or second. / - hands to the side; 2 - behind the head; 3 - tilt to the right; 4 - straighten up; 5 - tilt to the left; 6 - straighten up; 7- arms to the sides; 8 - hands down. The first numbers perform the exercise to the right, the second - to the left. 5-6 times.2. I. p. - the same, hands to shoulders. /-2 - hands up; 3-4 - tilt to the left leg; 5-6 - straighten up, arms up; 7-8-and. n. The first numbers perform the exercise to the left, the second - to the right.3. I. p. - the first and second numbers stand in a checkerboard pattern facing the bench, hands on the belt, right straight leg on the bench. /-2 - bend the leg (lunge position), grab the far edge of the bench with your hands, touch your knee with your chest; 3-4 - unbend the leg, return to and. n. The same with the other leg. 4-6 times each.4. I. p. - sitting lengthwise, legs straight, heels on the floor, grip on the back edge of the bench. 1-2 - bend over, lying on the back and, keeping legs straight, touch the floor with toes; 3-4 - and. n. 6-7 times.5. I. “.- the same, but the grip on the front edge of the bench. /-2 - tilt back; 3-4 - and. p. 4 times.6. I. p. - o. With. facing the bench. /-2 - sit down, leaning with straight arms on the bench (crouching emphasis); 3 - left foot back on the toe; 4 - right leg back on the toe - emphasis lying; 5-6 - alternately placing the legs, return to point-blank crouching; 7-8 - get up - and. p. 4 times.7. And p. - the same. 1-2 - stepping with your left foot, stand on the bench and put your right foot; 3-4 - return to and. P.; 5-8 - the same, but from the right leg. Five times.

Complex 5

Complex 6

Up;

Complex 7

(sand bag, weight up to 250 g) Construction in two lines.1. From about. With. toss high and catch the bag. 5-7 times.2. Movement on all fours with a bag on the back (8-10 m) .3. Sitting on the floor, raise and lower the sandbag, grabbing it with your feet. 7-9 times.4. Sitting on your heels, lean forward, push the bag far forward, then take it out and pull it towards you. 5-7 times.5. Crawling in a plastunski way to the bag (distance up to 5 m). 2-3 times.6. Sitting on the floor, tightly grasp the bag with your feet, describe with your feet a large circle of vira but, chat to the left. 3-5 times.7. Sitting on the floor, throw a sandbag at a target (a hoop, a corridor marked on the floor, etc.). 3-5 times.8. Lying on your back, hands up, bag in hands, head between hands, roll onto side, onto stomach, onto the other side and back again (roll should start from the hips). 3 times.9. Rest (30 s), breathing exercises.10. Sitting on the floor, the bag is clamped with the feet, raise and lower the legs. 10-15 times.11. Sitting, legs crossed, stand up, holding the bag on your head. 3-5 times.

8-9 grade

Complex 1

Exercises on the gymnastic wall

1. I. p. - legs apart, with your back to the wall, the grip is wider from above at the level of the head. /-2 - getting up on your toes, straighten your arms, bend over; 3-4 - and. n. 3-5 times.2. I. p. - the same, but the grip from below is wider. /-2 - tilt forward, bending over, pressing the pelvis against the wall; 3-4 - straightening up, bend over., without tearing off the heels and without bending the legs.3. I. p. - with the right side to the wall, at a distance of half a step, with the left bent hand, grip the crossbar above the head. /-2 - bending to the side (from the wall), unbending the left arm, the right one below; 3-4 - and. n. The same, left side. 3-5 times in each direction.4. And - p. - back to the wall, grip from above at head level. /-2- hanging crouching, the back touches the wall; 3-4 - and. n. 7-9 times.5. Climbing on the gymnastic wall. I. p. - emphasis standing on the lower rail, grip on the rail at waist level, arms straight. / - pull up, intercept hands; 2 - step over one rail with your feet; 3 - straighten your arms and legs, etc. Climb 4-6 rails, going down, perform the movements in the reverse order. 2-3 times.

Complex 2

General developmental exercises with a volleyball

1. And, p. - o. with., the ball in front of the chest. 1- throw the ball up with both hands; 2 - catch. 4 times.2. I. p. - the ball in the right hand at the shoulder. / - throw the ball Up; 2-catch with two hands; 3 - throw the ball with your left hand from the shoulder; 4 - catch with two hands. 4 times.3. I. p. - ball in front of the chest, / - tilt forward, touch the floor with the ball; 2 - i. p. 4 ra: ..14. I. p. - the same. / - throw the ball up; 2 - catch with two hands behind the back; 3 - throw the ball over the head forward; 4 - catch with two hands. 3 times.5. I. p. - the ball in outstretched hands. /-2 - sit down slowly; 3-4 - stand up slowly. 3-4 times.6. I. p. - the ball is above your head, feet shoulder-width apart. / - tilt to the right; 2nd. P.; 3 - tilt to the left; 4 - and. p. 4 times.7. Formation in two lines, facing each other, distance 5 m. Throwing the ball with both hands from the chest. 3 times.8. I. p. - something more. Throwing the ball to each other with two hands over the head. 3 times.9. Rolling the ball to each other with your feet in a sitting position.10. I. p. - o. With. 1 - arms to the sides; 2- straining muscles, arms forward, fingers clenched into fists; 3 - reduce muscle tension (hands get heavier); 4 - relaxing the muscles, "drop" the hands. 6 times. After two lessons, increase the dosage of each exercise by one repetition. From lesson 31 after exercise 9, include the following: lying on your back, raising and lowering straight legs with the ball sandwiched between the feet. 6-12 times; lying on his stomach, rolling the ball to each other with both hands. After passing the ball, the arms are up, the head, shoulders and torso are raised 4-10 times.

Complex 3

General developmental exercises with weights

(a bag of sand, weight up to 250 g) Construction in two lines.1. From about. With. toss high and catch the bag. 5-7 times.2. Movement on all fours with a bag on the back (8-10 m) .3. Sitting on the floor, raise and lower the sandbag, grabbing it with your feet. 7-9 times.4. Sitting on your heels, lean forward, push the bag far forward, then take it out and pull it towards you. 5-7 times.5. Crawling in a plastunski way to the bag (distance up to 5 m). 2-3 times.6. Sitting on the floor, tightly grasp the bag with your feet, describe with your feet a large circle of vira but, chat to the left. 3-5 times.7. Sitting on the floor, throw a sandbag at a target (a hoop, a corridor marked on the floor, etc.). 3-5 times.8. Lying on your back, hands up, bag in hands, head between hands, roll onto side, onto stomach, onto the other side and back again (roll should start from the hips). 3 times.9. Rest (30 s), breathing exercises.10. Sitting on the floor, the bag is clamped with the feet, raise and lower the legs. 10-15 times.11. Sitting, legs crossed, stand up, holding the bag on your head. 3-5 times.12. I. p. - the same. 1 - raise your hands forward; 2-3 - gradually relaxing, put on the hips; 4 - and. n. 4-6 times.13. I. p. - the same. 1-2 - tensely contract the muscles of the legs; 3-4 - relax. 4-6 times.

Complex 2

General developmental exercises without objects in motion

1. Walking with arms moving backwards. I. p. - o. with., hands to the sides. /-2 - two movements of the arms back, arms at shoulder level, do not relax; 3-4 - 2 normal steps, breathing evenly. 8-10 times.2. Leaning forward. I. p. - o. s., ^ hands on the belt. 1-2 - step forward and put a foot; 3 - tilt forward, arms to the sides, do not lower your head; 4 - and. n. 10-12 times.3. Squats. I. p. - the same. 1-2 - sit down, hands behind your back, back straight; 5-4 - get up; 5-8 - 3 steps forward and and. n. 8-12 times.4. Breathing exercises. 4 steps - exhale, slightly lean forward, arms down; 2 steps - pause; 2 steps - exhale, arms down and to the sides. 3-4 times.5. Move your foot forward. I. p. - o. With. /-2 - 2 steps forward; 3-max left forward, hands - right forward, left to the side; 4 - and. P.; 5-8 - the same from the right leg. 8-12 times.6. Swing your foot back. I. p. - o. With. /-4 - 3 steps forward and put a foot; 5 - swing left back, arms up; 6 - i. P.; 7-8 - the same with the right foot. 8-10 times.7. Walking on toes. /-4 - 4 steps on toes, arms up; 5-8--4 normal, hands on the belt. 8-12 times.8. Jumping forward. I. p. - o. s., hands on the belt. /-2 - jump on the left; 3-4 - jump on the right; 5-8-4 steps forward. 8-12 times.9. Walking, breathing and relaxation exercises (1 min).

Complex 4

General developmental exercises with stuffed ball (weight 1-2 kg)

1. I. p. - the ball is below. / - ball on the chest; 2-3 - stand on toes, ball up; 4 - and. n. Do not hold your breath. 4-8 times.2. I. p. - the ball on the chest. 1 - ball forward; 2 - tilt, with the ball touching the floor; 3 - straighten up, ball forward; 4th. p. 6-8 times.3. I. p. - the ball is below, the arms are slightly bent. 1-2 - pass the ball with the left hand to the right, passing it behind the body, and receive and. P.; 3-4 - the same in the other direction. 8-10 times.4. Breathing exercise, ball on the floor.5. I. p. - the ball behind the head. / - sit down, - ball forward; 2 - i. P.; 3 - bending over, the ball is up; 4th. n. 6-8 times.6. I. p. - gray, hands behind, the ball is clamped by the ankle joints. / - bend your legs; 2 - straighten (higher); 3-4 - slowly lower; 5-3- rest. 8-12 times.7. I. p. - lying on the stomach, arms bent, hands one on top of the other under the chin, the ball is clamped by the ankle joints. / - bend your legs; 2 - i. P.; 3-4 - rest; 5- lift the ball with straight legs; 6 - i. P.; 7-5-rest. 6-10 times.8. And, p. - the ball is on the head, the hands support the ball. /-4 - slowly lower into a squat position, legs crossed; 5-8 - and. n. 4-8 times. Try to support the ball less with your hands, if possible, do not support the ball.9. I. p. - stand facing the ball lying on the floor. / - jump legs apart through the ball; 2 - turn around. 12-16 times.10. Walking, breathing and relaxation exercises (1 min).

Complex 5

General developmental exercises without objects

1. I. p. - about. With. 1-2 - with arches outward, arms up, rise on your toes and pull yourself up, inhale; 3-4 - and. p., exhale. 6-8 times.2. I. p. - stand legs apart, hands on the belt. / - turn the body to the right, right hand to the side, palm up; 2 - i. P.; 3-4 - the same in the other direction. During the turn, the hand vigorously moves back. Do not move your legs. Breathing is even. 10-12 times.3. I. p. - stand with your legs closed. 1-2 - deep squat, knees together, hands forward, palms down, exhale; 3-4 - stand up, hands down, inhale. Squat, perform on the entire foot. After several repetitions, the pace can be accelerated by doing the exercise in two counts. 10-15 times.4. I. p. - stand legs apart, hands behind the back, / - tilt to the left, left hand down, exhale; 2nd. p., inhale; 3-4 - the same to the right. 12-15 times.5. I. p. - o. With. / - arches outward arms up and clap above the head, inhale; 2 - with arches outward, arms down and with an inclination forward, clap behind the legs, exhale. Claps should be performed with straight arms without delay. After the clap, the palms should seem to bounce off each other. When tilting, the legs are straight, cotton is performed no higher than the level of the knees. 10-12 times.6. I. p. - emphasis on your knees. /-2 - right hand side-up, turning the torso and head to the right, inhale; 3-4 - and. p., exhale. The same to the left. Do not take your knees off the floor.7. I. p. - lying on your back, arms along the body. / - bend the left leg forward; 2-. straighten and lower; 3-4 - the same with the right foot. Breathing is even. The exercise can be supplemented by changing the position of the legs for each count. Exercises Perform in series: 3 x 8-10 times. During rest, lie down for 20-30 s.8. I. p. - stand legs together, hands on the belt. / - jump legs apart; 2 - jump legs together. Breathing is uniform (30-60 s). After jumping, walking in place.

Complex 6

General developmental exercises with a rope

1. I. p. - about. s., a rope folded in half, below. / - left forward on the toe, rope forward; 2- transfer body weight to the left, right back to the toe, arms to the sides, the rope is stretched on the chest; 3-4 - attaching the left, and. P.; 5-8 - the same from the other leg. 6-8 times.2. I. p. - o. s., a rope folded four times, below. 1 - bending the left leg, put it on the rope; 2 - straighten the leg forward and up; 3 - bend the leg; 4 - and. P.; 5-8 - the same with the other leg. 8-12 times.3. I. p. - o. s., rope, folded in half, in the left hand, right on the belt. 1-3 - rotation of the body to the left, the rope slides along the floor without breaking away from it; 4 - straighten up, intercept the rope in your right hand; 5-8 - the same to the right. 8-12 times.4. I. p. - o. s., rope folded in half, below. / - step over the rope, bending the left leg; 2 - the same, bending the right; 3-4 - transfer the rope with twist to and. p., arms straight. 6-10 times.5. Breathing exercise.6. I. p. - o. s., a skipping rope, folded four times, behind. /- 2 - slowly sit down on your toes, pull the rope back; 3 - 4 - and. n. 10-14 times.7. I. p. - about. s., a skipping rope, folded four times, on the shoulder blades. /-2 - arms up, bend over, inhale; 3-4 - and. p., exhale. 6-8 times.8. I. p. - o. s., rope, folded in four, hold by the ends, / - step left forward, drop to the right knee, hands up; 2 - leaning forward, sit on the heel of the right leg, touch the toe of the left leg with your hands, exhale; 3 - straightening up, take the position of count 1, inhale; 4 - and. p., exhale; 5-8 - the same from the right leg. 6-8 times.9. I. p. - the same. /-3 - step left forward, right behind on the toe, hands up, three movements of the hands back; 4th. P.; 5-8 - the same from the right leg. 6-8 times.10. Jumping rope in place (30 s), walking in place (30 s). From lesson to lesson, gradually increase the number of jumps, bringing the execution time to 1-2 minutes (individually).

Complex 7

General developmental exercises with the ball

1. I. p. - wide stance, arms to the sides, ball in the right hand. /-2 - bend over, arms back, inhale; 3-4 - half-crouching on the left leg with a forward tilt, lower your arms and pass the ball under the knee to your left hand, exhale; 5-8 - the same, leaning towards the right leg. 6-8 times.2. I. p. - main stance, ball in left hand. / - arcs forward arms up, inhale; 2 - tilt forward and, lowering your arms, pass the ball behind your shins to your right hand, exhale; 3 - straighten up, arms up; 4 - tilt forward, the ball into the left eye. 8-10 times. Pass the ball as low as possible. Strengthen the slopes gradually, without bending the legs. The exercise is supplemented with a soft jerk with the hands back (when the hands are at the top).3. I. p. - stand legs apart, the ball is in the left hand. /-2 - turning the body to the right, hit the ball on the floor behind the heel of the right foot and catch it with the right hand; 3-4 - the same in the other direction (throwing the ball with the right hand, catch it after the rebound with the left). 8-10 times.4. I. p. - legs slightly apart, the ball in the hands below. Throw the ball up, quickly crouch and slam one hand on the floor; standing up, catch the ball with both hands. Do not leave the place, squatting on a full foot, keep the torso as straight as possible, following the flight of the ball with your eyes. Cotton should be done alternately with the right and left hand. Complicated option: throws, catching the ball with one hand. Breathing is even. 10-12 times.5. I. p. - stand legs apart, arms up, ball in left hand. one-

Tags for the article: Physical education, Physical training, grade 1, grade 2, grade 3, grade 4, grade 5, grade 6, grade 7, grade 8, grade 9

General developmental exercises

1. What is called general developmental exercises

General developmental exercises (ODU) in gymnastics are called elementary movements of the body and its parts that are accessible to those involved, technically simple, performed with the aim of healing, cultivating physical qualities, and improving the functional state of the body.

. Classification of exercises

General developmental exercises are used to selectively influence certain muscle groups and are therefore classified according to anatomical features:

Exercises for the arms and shoulder girdle.

Neck exercises.

Exercise for the legs and pelvic girdle.

Body exercises.

Exercises for the whole body.

Exercises for the formation of correct posture.

In each group, a number of exercises of a more local nature can be distinguished. For example, in the group "exercises for the arms and shoulder girdle" there are exercises for the fingers, hands, forearms, shoulder.

In the group "exercises for the legs and pelvic girdle" - exercises for the foot, lower leg. Hips. In the group "exercises for the body" exercises for the muscles of the front or side surface of the body, etc. are distinguished.

The classification of exercises according to anatomical features is supplemented by indications of the nature of their physiological effects. This refers to the predominant influence of exercises on the development of motor qualities: strength, speed, flexibility, endurance, dexterity.

The shape of the ORU is determined by the main movements in the joints: flexion, extension, adduction, abduction, circular movements, rotations. The nature of the exercises largely depends on the degree of tension and relaxation of the muscles, the speed of movements.

Exercises for the arms and shoulder girdle

. Finger and hand exercises

Strength exercises:

Squeezing a tennis ball for each count;

emphasis on the fingertips against the wall, standing obliquely against the wall. The same in an emphasis lying;

repulsion with brushes from the wall with emphasis with straight arms against the wall, standing at a distance of a step from it.

Exercises to increase mobility in the joints:

Hands up, emphasis palm to palm with fingers up, lowering the arms along the body, not having the position of the hands;

“clapping hands” in the position of the elbows to the sides, fingers forward, up;

in an emphasis lying the transfer of the gravity of the body, from one hand to another, changing the position of the hands: fingers forward, inward, outward.

2. Exercises for the flexors and extensors of the forearm

Strength exercises for flexors:

Medicine ball (dumbbells) at the bottom. Bending the arms to the shoulders. The same with a rubber shock absorber, standing on it, grabbing the ends with your hands;

pull-ups in the hanging lying or hanging on the crossbar, rings, uneven bars.

in emphasis lying on arms wide apart, bend one arm.

Moving the body alternately at point-blank range, lying on the left or right hand.

Strength exercises for extensors:

Extension of the arms (push-ups) in the lying position;

extension of the arms in an emphasis lying behind with the support of the hands on the bench, the seats of the chairs;

jumping on the hands in an emphasis lying with cotton;

extension of the arms up from the position of the dumbbell to the shoulders.

Exercises to increase mobility in the shoulder joints:

One hand up, the other down. Change of hand positions with a jerk at the end of the movement;

bringing straight arms behind the back in jerks;

from an emphasis lying behind, bending legs, springy movements. Arms straight, fingers back;

twists in the shoulder joints, transfers the stick back behind the back and back with a grip on the ends. The same with the shock absorber rope.

Neck exercises

Exercises to increase mobility in the joints:

Tilts of the head forward, backward, to the sides;

head turns to the left, to the right;

circular movements of the head.

Strength exercises:

Hands on the back of the head, tilting the head forward and backward, overcoming the resistance of the hands;

kneeling with the head resting on the palms (on a soft support), rolls from the forehead to the back of the head;

from a position, lying with bent arms (palms near the head) and legs wrestling bridge (on a soft support).

Exercises for the legs and pelvic girdle

. Exercises for the foot and lower leg

Strength exercises:

Raising on socks, the same with dumbbells in hands;

walking on toes;

jumps on two and one leg in place and with advancement.

Joint mobility exercises:

In the forward lunge position, springy movements, trying to touch the floor with the heel behind the leg;

springy movements from the stop sitting on the heels, tearing the knees off the floor;

walking on the outside of the foot.

2. Exercises for the thigh muscles

Strength exercises:

Squats on two and one leg; the same with dumbbells in hand; the same with a partner on the shoulders;

walking in a semi-squat and jumping in a semi-squat;

kneeling, tilting with a straight torso back. The same, but forward, with the partner holding the shins.

Exercises to increase mobility in the hip joints:

Circular movements of the pelvis in the leg stance apart;

springy movements in the position of a wide lunge forward. The same in the lunge position to the side;

forward bends in gray hair with straight legs (legs together and legs apart);

half twine, twine;

standing on one, the other rests on the rail of the gymnastic wall. Tilts in different directions without bending the legs.

Trunk exercises

. Exercises for the muscles of the anterior surface of the body

Strength exercises:

From a prone position, lifting the torso into a sitting position;

lying down, raising straight legs to a prone position on the shoulder blades bent over;

Standing legs apart, bending back, hands on the belt, to the shoulders, up;

sitting. With lumbar support on a stuffed ball. Tilts back, arms up;

bridge from a prone position.

2. Exercises for the muscles of the back of the body

Strength exercises:

Forward bends with a stuffed ball held by the hands at the back of the head;

lying on the stomach, bending, hands up;

in the position of tilting forward raising arms to the sides with dumbbells.

Exercises to increase the mobility of the spine:

Springy bends, bending forward, standing, sitting.

3. Exercises for the muscles of the lateral surface of the body

Strength exercises:

From the gray-haired legs apart, leaning on one hand, with the turn of the emphasis lying sideways, the other hand up;

in gray-haired legs apart (with socks hooked on the rail of the gymnastic wall or with legs held by a partner), tilt back 45 degrees and turn the torso to the right and left, hands behind the head.

Exercises to increase the mobility of the spine:

Springy torso to the sides in a leg stance apart, hands on the belt, to the shoulders, up.

Full body exercises

1. From o.s. emphasis crouching emphasis lying, emphasis crouching, i.p.

The same, but with the bending of the arms in the lying position.

Walking on your hands with the help of a partner supporting the legs.

In the leg stance apart, circular movements of the torso.

From the leg stand, sit crosswise, lie down, sit down, stand up.

Exercises for the formation of correct posture

1. Stand against the wall, touching it with the back of the head, shoulder blades, buttocks, and heels. Move away from the wall, maintaining this position. Determine the difference between the usual posture and the posture of correct posture against the wall.

Take a straight body position with the stick touching the back of the head and spine. Gymnastic stick vertically behind the back with hands gripping at the waist. Fix the pose while standing in front of the mirror.

Get back to the wall. Squatting, tilting the torso to the side, without lifting your back and pelvis from the wall.

Lie on your back, hands behind your head. Tighten the back muscles, keeping the body straight and let the partners lift themselves into the o.s. position.

Relaxation exercises

Hand exercises:

Stand up, hands up. “Drop” the hands, then the forearms, relax the arms down and, with a half-tilt forward, passively swing them to the right and left.

Leg exercises:

Sitting with hands on the back. Alternately slightly bend and unbend the legs; when unbending, relaxedly “slap” the back surface of the leg on the floor;

standing on one leg, grabbing hands under the thigh to raise bent leg. Releasing the grip, "throw" the leg down.

Body exercises:

Lying on your back with the support of the back of your head and hands, bend slightly and lie down relaxed.

Full Body Exercises:

lying on your back, hands down, palms forward, socks out. Close your eyes, relax completely. Long pause.

3. Compilation of complexes of general developmental exercises

.1 Dependence of the forms and content of outdoor switchgear classes

When selecting individual exercises and compiling ORU complexes, it is necessary to be guided by those for whom these exercises are intended and for what purpose they will be used, i.e. clearly define pedagogical tasks.

The most typical forms of ORU classes are “small” forms: morning exercises (exercise), physical education breaks, gymnastics lessons, etc. Depending on the tasks of the lesson, the forms of organizing classes are determined.

general developmental complex exercise

No. p / p Forms Main tasks The contingent of those involved and the organization of classes Duration of classes 1 2 3 4 5 6 Morning exercises - exercises Introductory gymnastics. Physical break. Fizkultminutka. Micropause. Sports workout. Sports warm-up Lesson of basic gymnastics (including women's, rhythmic) Lesson of athletic gymnastics Therapeutic gymnastics procedure. Therapeutic gymnastics lessonHygienic effects on the body; increased physical and emotional tone Disease prevention and fatigue control; increase in labor productivity. Warming up of the muscular-ligamentous apparatus; body toning Education of physical qualities; acquisition of gymnastic skills; increasing the functional state of the body or maintaining it at a certain level; education of correct posture Education of physical qualities (mainly strength); increase in the functional state of the body Restoration of body functions, disease prevention All age groups; individual sessions; group lessons in kindergarten, school, pioneer camp, in rest homes, in the army. Workers and employees, individual and group lessons at the place of work. Athletes; individual and group lessons in sections, sports camps, training camps, etc. School-age children, student youth, adults of all age groups; group classes at school, vocational schools, universities, health groups Young men, youth, adult men; individual sessions; group classes at the place of study or work All age groups; individual and group classes in medical institutions10-15 10-15 15-20 45 - 90 45 - 90 30 -60

Specific orientation of outdoor switchgear

The effect on the body of exercises of the same form (for example, squats) depends on the nature of their execution (fast or slow squats, with or without weights, etc.). in order to correctly navigate in the choice of exercises, it is necessary to have an idea about the manifestations of motor abilities, about physical qualities: strength, endurance and flexibility.

Power qualities, i.e. ability to overcome external resistance,it is recommended to develop using outdoor switchgear in three ways:

Multiple (up to 18-20 times) lifting of the available weight or overcoming the weight of one's own body (during push-ups in the lying position, getting up from a squat, pulling up, etc.). performing such exercises to fatigue develops strength endurance, helps to increase muscle mass. If repetition of 8-12 times is not difficult, it is necessary to increase the weight of the burden or change the sp. (for example, push-ups with high leg support).

Lifting near-limit weight (1-3 times). These exercises develop maximum muscle strength. Their numbers are also growing.

Performing movements at maximum speed. Speed-strength qualities of muscles, speed develop.

Endurance - the ability to resist fatigue during prolonged muscular work that requires significant effort.Using outdoor switchgear, they develop local and general endurance. Performing the maximum number of times of exercises in which a limited number of muscles are involved develops local endurance (for example, lifting dumbbells to the shoulders, pulling up on the bar).

Exercises in which many muscle groups are involved for a long time and, therefore, the cardiovascular and respiratory systems work with an increased load, develop overall endurance (for example, long running in place, jumping, squatting in combination with bending and lying down).

Flexibility is a measure of the mutual mobility of the links of the body.

The amount of available range of motion depends on the development of flexibility. Classes only with strength exercises lead to limited mobility in the joints, to enslavement. Therefore, strength exercises must be combined with flexibility exercises.

Distinguish between active and passive flexibility.

Active flexibilityassociated with the demonstration of mobility in the joints due to the overcoming work of the muscles (holding a high leg, high swings of the legs, etc.). The development of active flexibility involves the use of exercises with an increased range of motion, as well as exercises to strengthen the muscles that fix the joints in extreme positions (highly raised leg, high angle, etc.).

Passive Flexibility- the manifestation of mobility in the joints due to the gravity of one's own body or its parts, the actions of a partner or weights (lowering into a split, leaning forward in a sitting position with an inclination to the legs with the help of a partner, tilting the torso to the leg with its support on the rail of the gymnastic wall, etc. .P.). Passive flexibility is developed by the method of repeated active or passive actions (tilts with additional movements, the same with the help of a partner), fixing static positions in poses where mobility in the joints is manifested (bridge, twine, tilt, etc.)

Relaxation exercises also form part of the ORU. Pauses between individual outdoor switchgear for the development of strength, endurance, flexibility are associated with rest and involuntary natural muscle relaxation.

It is necessary to teach those involved in actively (arbitrarily) to relax the muscles by willpower. For this purpose, the method of contrasting actions is used: alternation of strong tensions and quick relaxations. This method is especially effective when lying down or sitting. Swing movements with relaxation, shaking, self-massage techniques are also used.

Rules for selecting exercises

When selecting exercises according to the principle of their compliance with the main pedagogical tasks, one should be guided by the following rules:

Exercises should have a versatile impact on those involved. This is especially important to take into account when compiling ORU complexes for morning exercises, sports warm-ups, and basic gymnastics. To do this, you need to include exercises for all parts of the body in the complex. It is recommended to alternate exercises, adhering to a certain scheme, for example, "arms - legs - torso". In the complex of hygienic gymnastics there can be 3-5 series. In each subsequent series, exercises for individual parts of the body should change. If the extensor muscles were predominantly involved in the first series, then the flexor muscles should be included in the active work in the second series.

It is recommended to change the nature of the exercises. The performance of a series of exercises of a speed-strength nature is replaced by a series of strength exercises, then a series of exercises for the development of flexibility, and the final series should contain exercises of general impact in order to develop endurance. The complex ends with relaxation exercises.

Along with the versatile impact on the body, those involved in ORU should be selected taking into account their local influence on the development of individual muscle groups or certain physical qualities. ORU complexes, compiled taking into account local impact, are typical for athletic and basic gymnastics, and this rule is also guided by the preparation of a set of exercises for industrial gymnastics (taking into account the characteristics of professional activity) and in the preparation of a complex of therapeutic exercises in order to accurately locally influence the restored organ and function.

The “progression” rule, widely used in sports, is also implemented when compiling the ORU complex in the form of an increase in the effect of the use of exercises by increasing the amplitude and speed of movements, the degree of tension, the number of repetitions. This is manifested both during the performance of one exercise, and the ORU complex, as well as from lesson to lesson.

So, each exercise can be enhanced by additional actions. For example: torso tilts forward, backward or to the side are enhanced by raising the arms to the shoulders, up, using weights, additional springy movements. An increase in the load in the ORU complex is achieved by including more intense exercises in subsequent series and increasing the number of repetitions. Gradual addiction (adaptation) to the load from lesson to lesson with the same complex of ORU indicates the beneficial effect of exercises on the body and indicates the possibility of changing the complex in the direction of its complication.

The gymnastic method of conducting outdoor switchgear is distinguished by strict regulation of movements, which is achieved by a clear indication of the initial and final positions, the direction and amplitude of movements, and their nature. This determines the accuracy of the impact of exercises and their dosage. When choosing exercises, it is necessary to follow the rules of gymnastic regulation of exercises. For example: when bending forward, it is important to clarify the position of the legs, since when the legs are positioned together or apart, with toes out, in or with parallel feet, the effect will be different. The position of the body during bending can also be different (with a rounded or arched back). The nature of the exercise also changes depending on whether the slope is performed slowly or quickly.

When compiling outdoor switchgear complexes, it is necessary to determine and indicate the methods for performing each exercise, the nature of movements.

With all the abundance of exercises, they have passed the test of time and the following exercises and their varieties should become the basis of these complexes:

Sipping with straightening and bending.

Circular and swing movements of the hands.

Squats.

Tilts of the body forward, backward, to the side and circular movements.

Tilts and circular movements of the head.

Flexion and extension of the arms in an emphasis lying down.

Raising the legs in a sitting and lying position (or torso with fixed legs).

Swing your legs forward, back and to the side.

Jumps (jumps) multiple.

Walking and running in place.

4. Methodology for conducting general developmental exercises

Movement stylization.Such natural movements and skills as walking, running, tilting, squats, etc., become gymnastic exercises due to the precise regulation of postures and movements in accordance with the traditional norms adopted in gymnastics. The most general requirements include straight arms and legs, pointed toes, clear starting and ending positions.

emotional background,especially when working with children, is of great importance. It is recommended to conduct outdoor switchgear in a game way. Many outdoor games and gymnastic relay races are full of movements that can be streamlined and used as outdoor switchgear (walking, running, squats, jumps, bends, etc.). The competitive method of conducting outdoor switchgear also increases the emotional tone of those involved. For the same purpose, outdoor switchgear is carried out in various formations and with rebuildings: in a line, column, circle, in closed and open formation, in motion, in pairs and triples. Especially useful outdoor switchgear in the air (in the park, forest, on the beach)

Features of conducting outdoor switchgear using items

When practicing outdoor switchgear, objects are used for various purposes, most often as weights, and also as a means of educating the accuracy of movements and increasing interest in classes.

gymnastic stickused as a limiter of movements, specifying their direction and amplitude. It can also be used as a support for exercises in stops and hangs when exercising with partners.

typical jump rope exercisesare jumps with jumping over it: on two and on one leg, with the rotation of the rope forward and backward, for each rotation of the rope and with intermediate jumps, with double rotation, in a squat and a number of other jumps. A long jump rope is used for jumping when it is rotated by the ends by two partners.

Inflatable ballsused for throws and catches in individual, pair and group exercises. Small balls (tennis) are also used for throwing at a target.

Balls stuffeddifferent weights serve as weights, as well as a limiter of movements and support when performing a number of exercises (for example, bending while lying with your back against the ball).

Dumbbellsdifferent weights are widely used as weights that enhance the effect during dynamic exercises of a speed-strength nature (low weight) and during power dynamic and static exercises(medium and heavy). For the same purpose, rubber and spring shock absorbers are used. Block devices, weights and rods are used for special strength training in sports gymnastics and athletic gymnastics and are not typical means when doing general developmental exercises in health-improving gymnastics.

Club exerciseswooden ones are performed to develop mobility in the joints of the upper limbs, coordination of movements, and are also used in games and relay races.

Exercises using a gymnastic bench and a gymnastic wall.The bench serves as a support in a sitting position, an emphasis lying, an obstacle when jumping. On the gymnastic wall, you can perform exercises with the support of hands and feet on the rails at different heights, exercises in the hang and mixed hang.

It is also advisable to carry out the switchgear with a partner- two, three. This expands the possibilities of using outdoor switchgear: the interaction of partners can facilitate or complicate the motor task, and in general increases the emotional background of classes.

When compiling a training program, it is necessary to provide for the possibility of including exercises with objects and using gymnastic equipment in the complex. Classes should be equipped with this inventory, which will diversify classes and provide great opportunities in solving the problems of physical education by means of gymnastics.

Outdoor switchgear training

The most effective methods of teaching ORU are: the method of teaching in general and by division. At the same time, teaching methods can be applied by showing, by telling and combined.

1. The way of teaching as a whole by showing.The teacher first shows the exercise as a whole. Then he gives the command “Starting position (indicates the method of execution, if necessary, “step”, “lunge”, “jump”, etc.) accept! A pause is made to correct possible errors. If it is necessary to interrupt the execution, the command "Set aside!" is given. In the initial position, the command “Exercise start-NAY!” The conductor performs movements, standing in front of the group, in a mirror, which makes it easier for those involved in copying the exercise. Outdoor switchgear is recommended to be carried out under the account. Most often on 4 and 8 accounts. This allows the use of musical accompaniment.

By teaching outdoor switchgear “by show”, instructions are given at the same time which movements are performed on which account. After 2-3 repetitions, together with the group, the conductor switches to counting and showing. Finish the exercises on the command "STOP!". It is served instead of the last invoice.

When teaching children of primary school age, not commands are given, but orders: “Take the starting position”, “Do the exercise like me”, “Finish the exercise”.

2. The way of teaching in general according to the story.This method is used when teaching simpler exercises or in order to activate the attention of those involved. The teacher explains the exercise, indicating the starting position, and briefly explains what movements should be performed on the count of "one", "two", etc. The commands are similar to those given during training by the “by show” method.

It is recommended to prompt the main actions along the way instead of counting, but in the rhythm and pace of the exercises. For example, instead of counting "one - two - three - four", say: "Tilt - straighten up - sit down - stand up." With the combined method, the teacher combines the demonstration of the exercise with the explanation.

3. Method of learning "by divisions".This method is used when teaching more complex ORU coordination, as it allows you to pause between individual movements to clarify them and correct errors. After the command "Accept starting position!" the teacher gives commands, separating each count with pauses. For example: “Right foot back on the toe, arms up - do one!”, “Squatting on the left, right to the side - do two!”, “Change the position of the legs - do three!”, “Starting position - do four!”

With this method of training, a high motor density of the lesson is maintained.

ORU dosage

The regulation of physical load during outdoor switchgear exercises is carried out by changing:

- number of exercises(depending on the forms of ORU classes, there may be a different number of them. In the complex of hygienic gymnastics - 8-12, in the complex of rhythmic gymnastics - 50-70);

- exercise content(movements of individual parts of the body with a small number of muscles exert less load than exercises for the whole body with the work of many muscle groups. Strength exercises, resistance exercises and endurance exercises affect the muscles, cardiovascular and respiratory systems more than exercises for flexibility)

- rest intervals between exercises(reducing pauses for rest increases the load);

- number of repetitions(when carrying out simple ORUs that fit into the account "1 - 4" or "1 - 8", to the music, as a rule, each exercise is repeated 4,8,12 or 16 times. Exercises without music can be repeated within the same limits, without adhering to the exact amount dictated by the structure of the piece of music);

- pace(fast paced exercise tends to be more challenging)

- starting positions(the same exercise with different starting positions exerts a different load. For example: flexion and extension of the arms in an emphasis while lying with the support of the hands on the elevation, on the floor, with the support of the legs on the elevation or in emphasis on the uneven bars).

Exercises should be dosed based on the general rules for taking into account the degree of preparedness of those involved, their age, gender and tasks to be solved with this contingent.

In individual classes, it is necessary to evaluate the load by heart rate and well-being, focusing on the feeling of fatigue. In group classes, the teacher can instruct you to stop the exercise yourself if it becomes difficult to continue it with everyone together.

In strength exercises, the feeling of fatigue is easily felt and repetition to failure is acceptable. In endurance exercises, it is impossible to bring the body to such a degree of fatigue, especially when exercising with beginners. In flexibility exercises, one should be guided by a feeling of slight pain, indicating the limit of the range of motion.

From class to class, the load should be gradually increased, adjusting it due to the factors listed above and the number of days of classes per week. When monitoring and self-monitoring the allowable load on the cardiovascular system when performing general developmental exercises, especially intensive series - in-line, it is recommended to use the following methodology:

the initial ceiling is determined individually - the maximum heart rate - by subtracting from the number 220 the number corresponding to the age of the student (220 - age);

by probing (near the wrist, on the neck), the number of beats is counted in 10 or 15 seconds at the signal of the teacher before the start of the lesson (initial pulse) and at its individual moments (after load peaks, at the time of recovery, etc.). this number is multiplied by 6 or 4, and the number of beats per minute is determined;

the found value (number of beats per minute) should be in the zone of 60-85% of the maximum (220 - age), characterizing the individual allowable load. For example, for a 40-year-old student, the maximum value of the number of heartbeats per minute will be 180 (220 - 40). The load at which the pulse will be equal to 110 - 130 beats / min will be sufficient for a beginner (60 - 70%), and for a trained one it can be higher - characterized by a pulse of 140 - 150 beats / min (80 - 85%).

Breathing is closely related to movement. The depth and frequency of breathing should correspond to the needs of the body at the moment. This complex physiological function of the body is carried out automatically. For practically healthy people, it does not matter when to inhale or exhale, moments of short-term straining are not harmful either. As far as possible, it is necessary to combine the pace of movements with breathing. When expanding the chest, when moving the arms to the sides, unbending the body, it is recommended to inhale, and when bending, bending, exhaling.

5. Significance of outdoor switchgear

General developmental exercises have a versatile effect on the body of those involved, especially on the musculoskeletal system. They are quite simple and do not require long learning.

Due to their accessibility, these exercises constitute the main content of the health group classes, are widely used in the lessons on physical education in kindergartens, at school, vocational schools. universities. Outdoor switchgear complexes are used in the morning hygienic gymnastics, during the lessons of the main, rhythmic and industrial gymnastics. Representatives of all sports include outdoor switchgear in training as a means of warming up and developing certain physical qualities.

Relative simplicity and the ability to gradually complicate them make outdoor switchgear available to those involved in any age and preparedness.

ORU mastering is a school of motor training. Starting with elementary, single-joint movements, the trainees successively move on to more complex exercises. The stage of initial training in sports is also characterized by the use of a large amount of outdoor switchgear. These exercises are easily dosed, allow targeted and selective action on certain muscle groups. Special importance is attached to outdoor switchgear in the formation of correct posture.

Literature

1. "Gymnastics": Proc. for stud. higher ped. textbook institutions / Ed. M.L. Zhuravin, N.K. Menshikov. - M.: Publishing Center "Academy", 2001. - 448 p.

. "Gymnastics and teaching methods": Textbook for institutes of physical culture / Ed. V.M. Smolevsky. - Ed. 3rd, revised, add. - M.: Physical culture and sport, 1987. - 336 p., ill.

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