The work program of the section of the office for rhythmic gymnastics. General physical training (general physical fitness) for gymnasts

And if you manage to achieve the same, then you are guaranteed a toned body.

You can print these exercises, hang them in the most conspicuous place and do at least something from the list whenever possible. Do not be discouraged if you do not succeed in doing everything right away, most likely it will be so. But you have to try to do at least as much as you can, and you will see that more and more is obtained every time. True, in the second lesson, a rollback can occur if you work hard on the first, because muscles are not used to this kind of work. But don't worry, a little patience and you will definitely see progress. It is better to do it 2-3 times a week so that the body has time to recover. Also, in case of severe discomfort, it is better to stop training altogether and postpone it until the next time. Listen to your body and it will tell you.

Before starting, you need to do a warm-up or just run. All exercises in the program are done in a row, without stopping !!! All exercises should take no more than 30 minutes. This is the main point! Thus, aerobic energy sources are connected and active fat burning occurs !!!

Exercise comments.

1. In the presence of a rope, ascent and descent on the same hands. Legs in the corner. Like in the well-known cartoon "Just you wait", only legs apart. If, of course, so far it does not work out, then just ascent and descent. If there is no rope, then just push up.
2. Rocking chair lying on your back. Hands are straight behind the head, gathered in a lock, legs are slightly raised. It turns out a figure that resembles a "boat". Alternately, we begin to lift the upper body, then the legs. The count is not for each time, but for one complete cycle, that is, the body + legs.
3. Leaps are performed on a hard surface; the higher, the more difficult. On the street, for example, on some concrete block, bench, etc. With two feet we push off the floor, jump to the surface, we also push off the surface of the legs together, land on the floor and immediately jump back up.
4. Same as 1.
5. Spichak is a complex gymnastic exercise. It is performed from a sitting support (corner on straight arms) with access to a handstand. It may take a lot of time to learn it, so it is proposed to replace it simply by holding the corner on straight arms. It is more convenient to do it, for example, on a chair.
6. Raising the legs on the wall bars or on the crossbar. Straight legs rise as high as possible, in the original this is done up to the forehead (that is, the socks touch the bar or wall above the head). It is proposed to raise your legs at least to a right angle or, in the absence of a crossbar, lying on 2 shifted chairs so that the buttocks are at the very edge.
7. Pistols are easier to do at first by holding onto a chair or any other surface. Standing on one leg, another straight, slightly raised forward, squat on the support and return to the starting position. The second leg remains in a hanging position all the time, does not touch the floor.
8. Same as 5.
9. The emphasis is lying, like push-ups. We push off with our hands in such a way as to have time to produce cotton and return to the starting position.
10. Same as 6.
11. We sit in a full squat, push and jump out so that our legs are off the floor. Hands work from bottom to top.
12. The books are performed from a supine position. The arms and legs are raised at the same time, touching in the upper position.
13. Swinging on the stomach and sides are performed according to the principle as in paragraph 2 (on the back).
14. Same as 5.
15. Lying on your stomach, legs fixed (for example, under a sofa), raise the body.

Movement is life. So move more and you yourself will feel how much energy you have added. All in your hands!

School of rhythmic gymnastics named after Ira Chashchina invites girls to health classes physical education or OFP.

General physical training class at the rhythmic gymnastics camp in Kazan "Dynamo-2016"

Modern children lead an immobile lifestyle, and this significantly affects their well-being. The health of the baby is the key to the peace of mind of the parents. A good solution for your baby, is a health improving physical culture! Classes will help you do better not only physical health but change your thinking. Develop a positive outlook on the world around us.

We have developed a special program for children. strengthening the muscular corset aimed at the work of the spine, improving the plasticity and flexibility of coordination of movements. Which will help the child to form the correct posture. Performing a set of exercises, the child receives an "internal massage", which improves the blood supply to the internal organs. Promotes the elimination of harmful substances from the body, improves digestion and metabolism. The baby's weight is normalized.

In addition, the developed health-improving complex is a beautiful form of physical activity, it is also focused on training concentration of attention. Promotes rest and relaxation after intellectual exertion.

What does the activity contain?

The lesson is aimed at developing flexibility, plasticity, strength endurance, working out the main muscles of the body, developing creative abilities, a sense of ear for music.

Classes immediately contain several areas such as:

Recreational gymnastics Choreography Rhythm Sracing (stretching) General physical fitness Breathing gymnastics Acupressure Massage Development of small motor skills And a new direction of Children's Yoga!

What is children's yoga and what is it for?

Yoga # 8212; it is a versatile system that will fit anybody. There are no conventions here, therefore it is not important what age, disposition and what degree of preparation your child is. Yoga can be a delightful game that your child can play with you!

Yoga is an old system, aimed not only at improving and strengthening the body, but also at finding peace, peace of mind. This is a healthy body and a healthy mind, also a method of self-knowledge, self-improvement, disclosure of their own capabilities, perception of the world around us.

Baby fitness group (from 2 years old)

Development of small motor skills Formation of a sense of musical tempo Exercises regulating muscle tone, activating attention Recreational gymnastics Choreography Rhythm Fitness aerobics Stretching (stretching) General physical training Respiratory gymnastics Point massage Posture correction, prevention of flat feet And a new direction of children's yoga.

Despite their good sensitivity, children are very mobile and it can be difficult for them to concentrate on repetition of any movements for a long time. Therefore, yoga classes for them take place during the game. The performance of asanas is based on imitation, and to make it easier for children to understand their names, familiar words are used: "frog", "bow", "grasshopper", "cat". This further provokes enthusiasm for the classes. It also improves memory, develops observation and imagination of the baby.

Yoga is especially useful for elementary school students. Confirmed that health bases baby, are laid at the age of 8 years. Yoga helps to fight against the curvature of the spine, increases the body's resistance to various diseases. It allows you to free the natural activity of the baby, therefore, it is especially shown to restless children, with noticeable hyperactivity. Yoga students become more disciplined, get tired less and learn better!

Yoga classes also help:

Overcoming insecurity within yourself. Gaining physical and mental peace. Preventing the development of scoliosis and developing good posture. Achieving harmony with the world around us. Understanding your own characteristics.

Studies have shown that children who practice yoga often have better family and friends affairs. They become more mature. In such children, academic performance increases significantly, self-esteem increases, and dedication increases. Growing up. they simply achieve success in all areas of their own lives.

Abstracts

General physical training in rhythmic gymnastics |. OFP in the rhythmic step of the Minsk World Cup in Rhythmic Gymnastics (PHOTO. The line of the means of the offp and sfp at the step. The line of the means of the offp and sfp at the stage of the initial training in the rhythmic gymnastics. Programs in rhythmic gymnastics. The system of long-term sports training in rhythmic gymnastics. that in a number. General physical preparation (OFP - Kosher) in the arts. In this article, Marina will explain what is general physical training in the arts. Rhythmic gymnastics for children in Tomsk. Rhythmic gymnastics WHAT IS gymnastics c. Exercises and Subjects | Rhythmic gymnastics. In the artistic gymnastics In rhythmic gymnastics, what to cut. Types of jumps in rhythmic gymnastics. in the artistic such a dictum Run-up in rhythmic gymnastics, Unlike. Physical and techno training of female athletes. in gymnastics. Specifically, with general physical training in gymnastics, which is in rhythmic gymnastics. Faithful stretch in artistic gymnastics. In rhythmic gymnastics, not only acute but also acquired injuries occur. School artistic gymnastics "PUDRA". What are Master Classes of Champions in artistic gymnastics groups c.

Physical training of athletes, including young ones, is one of the urgent problems of modern theory and practice of sports training. With the improvement of technical readiness, both means of special physical training and gymnastic exercises of conjugate influence are used.

The successful implementation of comprehensive physical education of young gymnasts largely depends on the skillful selection of means and methods of physical training over a number of years in a yearly cycle.

Adequate physical fitness includes general and special training, between which there is a close connection. This division allows you to better build the pedagogical process using various means and methods.

Special physical training is directly aimed at the development of physical qualities specific to this sport. Means of special physical training are: 1) competitive exercises, i.e. holistic actions that are performed in compliance with all the requirements established for the competition; 2) special preparatory exercises

directly aimed at the development of physical qualities. These are exercises aimed at developing muscle groups that carry the main load when performing a holistic action. General physical training is aimed primarily at general physical development gymnasts, i.e. development of physical qualities, which, although not specific for this kind of sport, are necessary from the point of view of a comprehensive increase in the functional capabilities of the body. General physical fitness enriches the athlete with a wide variety of skills. Despite the various specific manifestations of physical qualities, they all have common patterns of development, on the basis of which they are manifested in a particular sport. General physical training is aimed at the general harmonious development of the whole organism, the development of all its muscles, strengthening the organs and systems of the body and increasing its functional capabilities, improving the ability to coordinate movements, increasing speed, strength, endurance, dexterity, flexibility, correcting body and posture deficiencies in young athletes. The specific choice of means depends on the inclinations of the trainees, the existing traditions of the sports team and the available opportunities. It should also be borne in mind that an increase in the indicators of one of the physical qualities (strength, speed, endurance, flexibility, coordination capabilities) is impossible with a certain level of development of the rest.

For young gymnasts, the means of general physical training will be walking, running, climbing, exercises to foster a sense of balance, general developmental exercises with and without objects, exercises with weights. A significant place in the program of their classes should be given to outdoor and sports games, various types of athletics, swimming and diving.

General and special physical training should be presented in all types of the annual cycle - preparatory, competitive (basic) and transitional, but the ratio and objectives change.

In the first years of training, it is necessary to pay great attention to the general physical fitness of aphids; it contributes to the versatile development and increase of the functional capabilities of the body of young athletes. General physical training should be carried out throughout the year, varying in volume depending on the period of training. The authors of the programs emphasize that one of the most important conditions in classes with young gymnasts is a combination of special and general physical training, because only under this condition it is possible to achieve high sports results.

In many sports, the speed of movement must be maintained at an extreme level for some time. This requires special stamina. Numerous data indicating that strength training is an important condition for the development of other motor qualities.

Akhmadullina Lyudmila Mikhailovna, trainer-teacher in artistic gymnastics, MBU DO "Children and Youth Sports School No. 1" NMR RT, the city of Nizhnekamsk, the Republic of Tatarstan.
This material is intended for continuing education coaches. Here the material of SPP (special physical training) for groups of NP (initial training) is considered: exercises for the development of strength, flexibility, for jumping, etc.

Date of publication: 07.06.2018

SPECIAL PHYSICAL TRAINING

Special physical training (SFP) in gymnastics is a process that includes a system of methods and techniques aimed at developing or maintaining the optimal level of specific motor qualities, providing technically correct, reliable performance of gymnastic elements, connections and competitive combinations.

The focus of the TFP is varied. It is used for both general and local, local impact; as a developmental and support tool. The load received by gymnasts during SPP can be "shock" or sparing, used to restore body functions, etc.

In the process of biological development, the physical, psychomotor qualities of gymnasts and their motor capabilities develop in accordance with the general laws of the evolution of the human body and the growth of the athlete's skill. However, as practice and research show, the course of natural development of qualities in itself cannot satisfy the constantly increasing requirements for the complexity of exercises and the technical capabilities of gymnasts. Therefore, in parallel with education, technical training and training of athletes, systematic work should be carried out to develop, improve and maintain the optimal physical and functional state of gymnasts at all stages of their sports career.

The most important aspect of TFP in relation to the modern practice of artistic gymnastics is complex development of physical qualities in specific operating modes , typical for certain types of gymnastic all-around and specific exercises. At the same time, the importance of the so-called basic physical fitness , which includes a set of special means and methods that ensure the effective formation and implementation of basic gymnastic skills in competitive practice. In this regard, it is legitimate to talk about SPP in relation to the development of various structural groups of movements and basic motor actions. These are, in particular, jumping (jogging), rotational (including pirouette), boarding, standing training, etc.

The coordination complexity of many gymnastic elements and the development of movements that are new in terms of structure each time require additional improvement of SPP methods that can provide the necessary physical basis for the most effective training in exercises. For example, performing on bars of different heights in the back hanging, "twisted turns", flights, transitions from a small amplitude of movement to a large one and vice versa, requires special stretching and (or) "pumping" that correspond to the structural and technical specifics of these movements.

Physical fitness planning and a phased process of related training aimed at complex development of motor abilities necessary for training (speed-strength and strength qualities, mobility in joints, endurance specialized by types, psychomotor and musculo-motor differentiating abilities, vestibular stability, etc.) is one of the main conditions for managing the learning and training process in artistic gymnastics. Insufficient attention to the development of at least one of the TFP components leads to a delay in the learning process, prolonged stagnation in the growth of sportsmanship, failures in preparation and, accordingly, performances at competitions.

In this regard, at the stage of specialized training, it is important individualization of TFP ... The coach must know the peculiarities of the structure of the motor qualities of each gymnast, the characteristic shortcomings in his preparation, know what causes them, and the main ways of their possible elimination.

Frequently encountered disadvantages of SPP include, for example, weak extensor muscles (both of the legs and of the whole body) and, as a consequence, a deficiency in the strength of the speed-strength capabilities necessary for repulsion.

The consequence of the weakness of the muscles of the back, especially in the lumbar and thoracic regions, are errors in posture, loss of "line" when performing exercises on the bar, parallel bars, etc.

Insufficient active flexibility in the lower spine, hip joints is the reason for incomplete flexion, "folding" during sweeps, threading, etc. Lack of good mobility in the shoulder and hip joints negatively affects the class of elements performing on a horse, log, in floor exercises.

Lack of preparation of the muscles of the thigh, lower leg, ligamentous apparatus of the ankle joint to work in the inferior-stopping mode often causes not only errors in landings, but also serious injuries.

It is important to emphasize that the training effect, due to the repeated fulfillment of various gymnastic elements, compounds, competitive combinations by themselves, cannot replace SPP in any way. Only with properly planned (including individualized) TFP will the potential of gymnasts' motor capabilities be constantly increased in accordance with the principle of advanced development and effectively mate with technical training in each type of gymnastic all-around.

It was found that TFP is most effective only when it is carried out in unity with general physical training ... In this case, however, the required ratio of GPP and TFP funds depends on the stage of long-term training. So, if for beginner gymnasts the necessary ratio of these two types of training is approximately equal, then for masters of sports, even in the preparatory and transitional periods, general physical training is no more than 5-15% of the training time, not to mention competitive microcycles, when general physical training means are used even less ... At the same time, the practice is erroneous when, in preparation for a competition, gymnasts completely abandon the means of physical training, such as morning jogging, walks, outdoor games, swimming in the pool, etc. There are also cases when coaches in a competitive mesocycle sharply reduce or even stop working on SPP, not taking into account that the lagging physical qualities need constant, systematic improvement.

SPP MATERIAL FOR NP GROUPS

Strength exercises

Flexibility Exercises

Exercises forjumping ability

Development exercisesyou were fast

Exercises to develop endurance

LITERATURE

1. Menkhin YV Physical training in gymnastics. - M .: FIS, 1989.

2. Smolevsky VM, Gaverdovsky K) .K. Gymnastics... - Kiev: Olympic Literature, 1999. \

Z. Artistic gymnastics / Ed. Yu.K. Gaverdovsky, V.M. Smolevsky. M .: Fis, 1979.

Promotion of rhythmic gymnastics in children's and youth physical culture and sports clubs, centers and associations at the place of residence, secondary schools, educational institutions;
- strengthening the health of children and adolescents, involving them in regular physical education and sports;
- strengthening of sports ties with specialized centers of rhythmic gymnastics Russian Federation;
- increasing the level of sportsmanship of gymnasts and their acquisition of competitive experience.

1. Dates and venue of the competition:

1. Ensuring the safety of participants and spectators:

Physical culture and sports events are held at sports facilities that meet the requirements of the relevant regulatory legal acts in force on the territory of the Russian Federation and aimed at ensuring order and safety of participants and spectators, as well as subject to the availability of acts of readiness of sports facilities for events, approved in the prescribed manner.

Participation in these competitions is carried out only if there is an agreement on life and health insurance against accidents, which is provided to the credentials committee for each participant in the competition.

1. Competition organizers:

The general management of the organization and holding of the tournament is provided by the ANO “SK Alexandra Ermakova”.

The direct conduct of the competition is entrusted to the main panel of judges.

Chief judge of the competition: A.A. Ermakova

1. Competition program:

4-5 years old:

1.fold

2.butterfly tilted forward

3.frog

4.ring

5.knee bridge

6. bridge standing / from the floor

7. twine right, left

8. balance on the pass

9. roll forward

10 turn on pass

6-7 years old:

1.bridge standing

2.roll on the chest from the bridge

4. corners on the floor in 10 sec.

6.the balance of arabesques

7. balance of attitude

8.Passé turn

9.Rotate Attitude

10 flip forward

12. jumping rope in two folded in 15 seconds.

8-9 years old:

1.bridge standing

2.roll on the chest from the bridge

3. split right, left from the bench

4. corners on the floor in 10 sec.

5.balance with the leg to the side with the arm

7. balance of attitude

8.Rotate Attitude

9.Jump touching from a gallop

11. jumping rope in 20 seconds.

12.shape forward (3 attempts)

13. throw with a knot, catch on the neck in the wheel

14.wheel roll with right and left hand

15. rotation on the right, left hand forward, rotation on the neck

16. toss the hoop, forward somersault, catching sitting on the floor at the feet.

10-11 years old:

1.bridge standing

2.roll on the chest from the bridge

3. split right, left from the bench

4. corners on the floor in 10 sec.

5.balance with the leg to the side with the arm

6.balance ring with hand

7. balance of attitude

8.Rotate Attitude

9.Jump touching from a gallop

10.Jump by touching push with two feet

11.wheel roll with right and left hand

12. rotation on the right, left hand forward, rotation on the neck

13. throwing the hoop, forward somersault, catching the wheel on the elbows

14. throwing the hoop with a saucer, catching in the aisle on a goat

15. roll the ball back and forth

16.Three right and left handed bounces

17. throwing the ball, catching at the feet while sitting on the floor

Show numbers are welcome !!!

The competition starts at 10:00 at the address: Mitino, Novotushinsky proezd, 8, gymnasium 1538 (blue building). Entry fee 1500 rub. For all questions, please call 8-965-377-99-75 Alexander Ermakova.

1. Determination of the winners:

Winners and awardees are determined by the highest score.

1. Rewarding:

Gymnasts who took 1,2,3 places in each age group are awarded medals, diplomas and valuable prizes, gymnasts who took 4,5,6 places - diplomas and valuable prizes.

Specialist. a prize to the team with the most points !!!

1. Financial expenses:

The entry fee is 1500 rubles from each gymnast.

1. Carrying out conditions:

The costs associated with the sending of participants, judges, representatives are borne by the sending organizations.

The costs associated with the organization, holding of the competition and the awarding of the winners are covered by the ANO “SK Alexandra Ermakova”.

1. Applications:

Confirmations of participation are accepted until November 25, 2017.

Applications for the competition are accepted:

E-mail: [email protected] tel: +7 965 377 99 75 Ermakova Alexandra.

This Regulation is a challenge to the competition.