Gymnastics at home. A set of exercises for flexibility

A properly selected set of physical exercises for home is an excellent alternative to systematic trips to the gym. After all, everyone wants to look good and have a spectacular figure. However, not everyone manages to go to the gym regularly. A constant lack of time, financial difficulties or other obstacles become the main reasons why many give up sports, and in vain. If you properly develop a training regimen and purchase a few simple sports equipment, home exercises will prove to be very effective.

The benefits of gymnastics for adults

Individual or group gymnastics is not only a fashionable trend in fitness, but also an interesting way to spend time together for a group of friends or colleagues.

Gymnastic exercises:

accelerate metabolism, stimulate the body’s immune system, as a result of which a person loses extra pounds, strengthens the immune system - less likely to suffer from colds and viral diseases;
“unload” the brain and increase performance. Gymnastics classes for beginners are low-intensity, so they are recommended by doctors as a means of combating stress, chronic fatigue, and depression. Regular training increases the production of “joy hormones” - serotonin and dopamine, the concentration of which directly affects the feeling of fatigue;
increase sexuality - due to the normalization of blood circulation, women and men experience an increase in libido;
strengthen the cardiovascular system, normalize blood pressure, reduce the risk of blood stagnation and the appearance of varicose veins;
stimulate the lymphatic drainage system, help the body cleanse itself of harmful accumulations and toxins;
solve sleep problems.

The gymnastics club is a place for new meetings and acquaintances. By signing up for gymnastics, a person joins a community of people who are equally passionate about sports, for whom movement is life.

In order for gymnastics to be beneficial, you must practice under the supervision of a trainer, follow the technique of performing the exercises, and also do not neglect stretching before and after exercise.

General developmental gymnastics

General gymnastics is a common type of physical activity. There is no bet on results or records; all classes are aimed at developing a person’s physical capabilities, improving health, and increasing muscle tone. The training complex is based on basic fitness exercises that, when performed correctly, do not injure joints and tendons.

The general gymnastics section is especially useful for people with problems with the cardiovascular system and musculoskeletal system. It is recommended to use individual exercises from the training cycle as a set of morning exercises to awaken the body and get a boost of energy for the whole day.

General gymnastics also acts as preparatory measures for heavy loads: it warms up the muscles, accelerates the blood, develops ligaments, and improves joint mobility. More information about this type of physical activity can be found in the SOYUZ club, where group and individual classes in general developmental gymnastics are held.

Strength gymnastics

Strength gymnastics involves exercises with weights to create additional resistance to the muscles. Today, both men and women choose this type of fitness. Regular training allows you to build muscle mass, remove fat deposits, tighten and improve body contours.

Each lesson consists of three stages:

warm-up, with cardio exercises to warm up muscles and joints, preparing the body for stress;
strength exercises - for beginners, your own weight is often enough;
stretching exercises.

You can do strength gymnastics at home, but at the first stage it is better to join a sports club to master basic exercises under the supervision of a trainer. He will monitor your body position, draw up a training program, and select a load in accordance with your level of physical fitness.

For those who are bored with lifting weights, we recommend paying attention to CrossFit. The SOYUZ club employs professionals in this area, so you can easily get detailed advice, see the strength training of champions and be able to decide whether strength gymnastics is right for you or not.

Gymnastics

It should be understood that rhythmic gymnastics for adults is one of the types of fitness training, and not a serious application for Olympic records. All exercises are performed in a limited amplitude and do not require super preparation from childhood.

When choosing a gym and trainer, be sure to attend 1-2 classes as an observer. You will appreciate the future mentor's working style, atmosphere, as well as the required level of physical fitness.

As a rule, women come to training who want to discover new capabilities of their body, improve flexibility and coordination of movements, and develop a sense of rhythm. Exercises with additional equipment (balls, ribbons, jump ropes, mace) add variety, help you gain a regal posture, strengthen muscles, and remove fat deposits.

Acrobatic gymnastics

In many ways it has something in common with artistic gymnastics - jumps, steps, and dance steps are also perfected here. People often sign up for training sessions with friends and colleagues - working together strengthens social connections and interpersonal trust, helps to loosen up and gain a sense of leverage.

Modern gymnastics is multifaceted: you can become seriously interested in acrobatics, train in a group, receive ranks and perform in competitions. Or you can simply study individual elements for yourself, surprise your loved ones with success and enjoy small victories.

Why gymnastics is useful

Today there is no person who would wonder what gymnastics is good for. Let's list some useful properties of gymnastics:

It speeds up metabolism and prevents acute respiratory infections. Moderate exercise improves immunity, helps the body fight colds and lose weight.
This increases efficiency and leads to success. Gymnastics is a boost of energy. It helps you work more productively, think better, and cope with stress.
Reduces fatigue. Regular exercise stimulates the production of serotonin and dopamine and prevents you from feeling tired.
This is a natural pain reliever. Exercise promotes the production of happy hormones, which are natural pain relievers.
Enhances sexuality. Exercise can put a woman in a sexual mood as it improves blood flow throughout the body.
Improves heart function. By pumping blood to the muscles, the heart also trains, strengthens the walls of blood vessels, and normalizes blood pressure.
It also helps detoxify the body. Increases blood flow to the skin and internal organs, the lymphatic system gets rid of harmful accumulations. Increased breathing and sweating help detoxify the body.
Helps you find new friends. A person joins a community of like-minded people for whom natural movement is the norm. You can share your achievements with others in order to grow and develop, find new like-minded people and new interests.
Relieves depression. Gymnastics has a positive effect on brain processes, physical activity improves mood. In response to physical activity, the brain begins to produce substances that are antidepressants.
Provides healthy sleep. Moderate physical activity does not interfere with sleep, but people with a sedentary lifestyle suffer from insomnia.

To reap the full benefits of calisthenics, complete the circuit exercises with relaxation and stretching. After exercise, you should restore your pulse to an age-appropriate level and be sure to perform rubbing or proceed to water procedures.

Where to start classes?

Modern people often do not have enough time to go to the gym, so a large number of people stop at home exercises. In order for gymnastics for beginners to be fruitful and become a habit, you need to remember a few recommendations:

You need to develop the habit of waking up 15 minutes earlier than usual. This is necessary so that the lesson has a normal pace, because no one wants to reduce the usual time allotted for hygiene, eating and cosmetic procedures.
As soon as a person wakes up from sleep, he should not jump out of bed. First you need to do a couple of breathing exercises and self-massage. All this will help you recover faster after sleep and cheer up.
You need to choose exercises that will correspond to the degree of training and the general condition of the body. Perhaps a person suffers from some kind of disease, in this case, before starting classes, you need to consult with your doctor.
The number of repetitions of exercises should be selected individually. The same applies to the rhythm of movements.
The load should be increased gradually. If discomfort or shortness of breath appears, you need to stop doing the exercise or reduce the load.
Gymnastics for beginners must include exercises in which the load is evenly distributed to all parts of the body so that all muscle groups are involved.
When doing gymnastics, you need to monitor your breathing. It should be uniform and deep. This will allow the muscles to be fully saturated with oxygen.
It is best to exercise in special comfortable clothing that does not restrict movement. It is better if the training suit is made of cotton fabric.
If possible, it is preferable to do gymnastics in the fresh air. As a last resort, you can open the window.
It is best to do gymnastics while listening to fast and rhythmic music. This will allow you to tune in to a positive mood.
After training, it is recommended to take a shower.
During the day, you should try to do at least a few exercises that will help relieve stress.
Walking is a must every day. In this case, you should perform special breathing exercises.
If a person has already started doing gymnastics for beginners, then one should not stop training under any circumstances. The only exception is a very high temperature or a serious illness.

Circus gymnastics

A genre of circus art, which is the performance and demonstration of exercises (tricks) in public using special devices and equipment, sometimes created for a unique circus act.

The necessary attributes for circus gymnastics are selected for each act.

There is a division of types of circus gymnastics depending on where the tricks are performed:

ground floor - exercises using apparatus and apparatus installed on the arena;
aerial - exercises using equipment installed above the arena.

Moreover, each type has its own branches: exercises on horizontal bars, rings, trapezes, bamboo, belts, etc. Often, circus gymnastics implies the presence of some kind of script or even theatrical production, the presence of a certain plot, in accordance with which the artists perform their tricks.

The task of circus gymnasts is to captivate and amaze the audience. And if artistic gymnastics is competitive in nature, then circus gymnastics is a demonstration of skill.

Performing in the circus requires good physical preparation, so often athletes from other types of gymnastics come there, or the artists are the successors of the circus dynasty, who have been involved in it since early childhood.

General rules

As far as we know, any sport is useful not only for men, but also for women. This is especially true when doing athletic gymnastics. Mostly women engage in this sport in order to lose extra pounds and make their figure more attractive by pumping up their leg muscles and removing their belly, as well as making their buttocks more elastic. Unfortunately, the rules are the same and they apply to both men and women:

Include running in place and jumping rope into the complex. When performed for a short duration, these exercises are highly effective in the fight against excess weight.
Choose exercises aimed at correcting problem areas. This individual approach to training increases their effectiveness.
Drink water during training; an imbalance in water balance will not only reduce the effectiveness of your workouts, but will also lead to health problems.
Eat no earlier than 2 hours after finishing your workout. Eating earlier will reduce all efforts to zero. Before classes, but no later than an hour before them, eat foods high in protein - legumes or soy products.

On a note! Regular exercise reduces physical stress on the body as a whole. By increasing calorie consumption, weight loss occurs much faster.

Advantages

The main characteristic of this type of gymnastics is the saving of time and effort against the backdrop of high performance. The average number of kilocalories burned per hour of training is about 310. Such a high figure allows you to lose weight and lose extra pounds quickly; in the first month, weight loss is up to 10 kg.

In addition to effective weight loss and slimness, this technique allows you to increase endurance, acquire posture and improve the condition of the skin of the body.

The method is extremely economical, as it eliminates the need for specific requirements for premises, the availability of simulators, and qualified trainers. The arsenal of necessary things is limited to a sports mat, which will soften the pressure on the body during exercise.
The possibility of training at home gives you freedom in choosing the time for them and saving time spent on travel.
For classes, you can use any comfortable clothes and shoes.
Comparing callanetics with any other active sport, we can conclude that the absence of dynamic loads due to selected poses does not reduce the effectiveness of training, but accelerates the process of losing weight.
There is an active removal of fat deposits in the hip area, which helps improve the condition of the skin in this area and serves as a prevention of cellulite.
Callanetics poses and exercises are simple and easy to perform; mastering them and performing them correctly is not difficult even for beginners.
When performing exercises, the maximum number of muscles is tensed at the same time, which greatly increases the effectiveness of the exercises.
Highly effective in combating muscle sagging. This is especially true for people of elegant age, whose triceps area often loses its elasticity and sag, even with a slender body.
During training, the body's energy metabolism is activated and remains so for several hours after training. If exercises occur systematically, then metabolic processes are completely accelerated and acquire a constant increased regime, and this allows you to continuously get rid of calories.
Callanetics is a method of combating and preventing osteochondrosis with proven effectiveness, relieving pain in the cervical and lumbar spine.
The risk of injury in this sport is minimized due to the absence of sudden movements.
During the summer heat, performing static loads does not pose a risk to health, since the heart rate does not accelerate and pressure surges are excluded.
The exercises are designed in such a way as not to increase the compressive load on the joints and spine even with very heavy weight, so these exercises are ideal not only for losing weight, but also for combating obesity.
An undeniable advantage is that from the first minutes of exercise, deep deposits of fat are involved in the process, which are broken down with other types of load later and for the longest time. This option allows you to lose weight and correct your figure with double intensity.
Plasticity and flexibility develop, movements become soft and graceful, and correct posture is formed.
The versatility of the technique and its focus on people with any level of physical fitness and endurance make it accessible to any gender and age.
The complex is specially designed to minimize the accumulation of lactic acid in the muscles of the body. This avoids pain the next day.
By changing the metabolic rate and proper breathing, which helps fill all cells of the body with oxygen, immunity and the body's resistance to colds and viral diseases increase.
Callanetics helps normalize the psycho-emotional state and stabilize sleep.
Fatigue after exercise is several times less than during aerobics or fitness, so a cheerful state after training allows you to actively work and do other things.
Losing weight in this case occurs physiologically, does not harm the digestive system, as when using diets, does not change the blood formula, and does not deplete the body’s resources.

After training, there is an increase in activity and a peaceful state. All of the above effects appear to a greater extent over time, which is an excellent incentive to continue practicing callanetics for weight loss.

Sample training program for beginners

Such exercises are performed with additional weight, which can be dumbbells or any other suitable load.

Sample exercises:

Feet are placed shoulder-width apart, and arms are raised above your head, holding the load. The next movements are bending down so that the hands with the load pass between the legs. This exercise is repeated up to 15 times.
Position - standing straight, holding your hands with a load at chest level. The arms are straightened, after which the load is lifted above the head. You need to keep your back straight. The movements are repeated up to 15 times.
The legs are placed at a level wider than the shoulders. The load and arms are raised above the head, after which bends are made, now in one direction, then in the other. The arms do not bend. The number of such movements is up to 12 times in one direction and the other.
Position: lying on your back. The legs can be secured by sliding them under a sofa or under a closet. The arms are extended above the head and the torso is raised. The number of such movements is up to 12 times.
Feet are together, and arms with a load are lowered in front of you. Raising your arms up and spreading your legs to the sides, you perform a low jump. The jumps are repeated about 15 times.

Exercise “Lying transverse opening”

We open our legs from the previous position of the frog pose.
When your hips are open as wide as possible, begin to extend your knees, take your feet towards you, and place your hands on top of your hips, creating additional weight. You can remain in this passive position for a long period of time. To complete the exercise, gather your legs into a tight group.

Gymnastics at home: exercises for weight loss

As you know, in order for your body to start losing weight, you must burn more calories than you consume. Diets alone cannot solve this issue, so you need to add gymnastics to your daily activity. It should be taken into account that exercises in such gymnastics must be energy-intensive, i.e. you must make efforts “to the maximum”, to do through “I can’t”. It is these activities that will force your body to work in an enhanced mode, during which calories will be lost.

What should be effective gymnastics at home, exercises for which are designed to literally “burn” calories? These workouts should include all muscle groups. A set of exercises, for example, may be as follows.

“Scissors” - this exercise perfectly works the abdominal muscles. To perform it, you need to lie on the floor, rest your hands on it, and begin to slowly raise your legs to an angle of 90 degrees, while crossing them alternately. In the same way, you need to slowly lower your legs down. This counts as one time. Perform three sets of 10-15 reps.
“The book” is an exercise for the press that involves all the muscles of a given part of the body. Sit on the floor with your hands shoulder-width apart behind you and tilt your head back slightly. Then simultaneously pull your legs, bent at the knees, and your body towards each other, as if “folding”, like a book.
Squat plie. Place your feet as wide as possible while still maintaining stability. Spread your socks slightly to the sides. Then, from this position, perform a squat, moving your pelvis back, as if you were sitting on a chair. Make sure that your knees bend strictly towards your toes. For greater efficiency, you can take weights into your hands, for example, several heavy books.
Lunges in place - take a wide step forward with your right foot, while your left remains motionless. In this position, squat down completely, bending your “dropped out” leg at the knees. Please note that the knee of the right leg should not go beyond the toe, and the knee of the left should not touch the floor. Do 10 of these squats, switch legs. For greater efficiency, you can take small dumbbells in your hands.
Jumping jumps from a seated position: To do this, place your feet shoulder-width apart and perform a squat. This position will be the starting position. You need to jump out of it sharply, while simultaneously stretching your arms in the same direction. Then return to the starting position and immediately jump out of it, i.e. without stopping or pausing.
Reverse grip push-ups: sit on the edge of a chair or sofa, then lean your hands on the furniture from behind, stretch your legs in front of you (you can bend your knees). Begin to push up from the edge, as if “sagging” down, while your pelvis and back should be on the same line. Imagine that you want to sit on the floor from this position.

All exercises are performed in 3-4 approaches, each with 10-15 repetitions.

Set of exercises

The goal of the basic complex is to master exercises that allow you to qualitatively work out the main muscle groups. A set of exercises is performed three times a week, three sets of each exercise. The weight of the dumbbells should be selected so that the last repetitions are given with noticeable effort.

1. Perform circular actions with your arms bent at the elbows in front of you (4 – 6 times).

2. Rotate the body to the right and to the left (4 – 6 times).

3. Bend forward until your toes touch your hands (4 – 6 times).

4. Half-split squats (4 – 6 times).

1. Exercise to develop biceps.

Perform arm-to-shoulder curls while standing. In the starting position, dumbbells are held at the outer side of the thigh, with palms facing you. When lifting the projectiles, the hands turn outward, in the final position the palms are directed towards “yourself”. Perform 8 to 10 times.

2. Exercise to strengthen the triceps.

Bench press with triceps or dumbbells while lying down. In the initial position, your arms should be bent at the elbows, your palms facing away from you, and the dumbbells should be in the area of your head. Extend your arms at the elbows, trying to keep your forearms motionless 8 to 10 times.

3. Development of the pectoral muscles.

1) Bench press (dumbbells) lying from the chest with a wide grip. This exercise is considered basic; it develops not only the pectoral muscles, but also actively affects the muscles of the arms and deltas. In the starting position, your arms should be bent, elbows pointing to the sides. When performing a dumbbell press, the palm should be directed away from you. Performed in 10 repetitions.

2) Raising your arms with dumbbells in front of you (“butterfly”) while lying down has an accentuated effect on the pectoral muscles. When raising your arms, you should strive for the full range of motion.

4. Exercises to develop the abdominal muscles.

1) Pulling your knees to your chest is done while sitting. When performing this exercise to develop the lower abdominals, a dumbbell is held between the feet. Tightening the knees is performed depending on physical fitness from 15 to 30 times.

2) Body lifts, performed while sitting with the legs fixed (“Roman chair”), allow you to effectively load the middle and upper parts of the abdominal muscles. When performing lifts, the dumbbell is placed on the shoulders or chest and held with the hands. Performed from 15 to 30 times.

5. Development of the posterior bundle of deltas and muscles of the shoulder girdle.

Raising dumbbells to the sides while standing at an incline. In the starting position, the arms are freely lowered, palms facing the center. Dumbbell flyes must be performed for 10 repetitions.

6. Development of the latissimus dorsi muscles.

Performing barbell (dumbbell) rows while standing on an incline. The exercise should be performed in 10 repetitions in each approach.

7. Development of shoulder muscles.

Simultaneous presses of dumbbells or kettlebells from the shoulder while standing develop the middle bunch of deltas and affect the triceps muscle of the arm. Presses are performed 10 times.

8. Exercises to develop leg muscles.

1) Squats with a barbell or dumbbells on the shoulders are basic exercises and are performed 12 to 15 times.

2) Performing leg extensions with an apparatus secured to the foot with a belt will allow you to actively work the front of the thigh. The exercise is performed sitting, 15 repetitions.

3) Leg curls with a dumbbell attached to the foot allow you to develop the muscles of the back of the thigh and are performed 15 times.

The basic complex of athletic gymnastics is performed for 1.5 to 2 months, and then you should move on to the next stage of training.

A short video of practicing power tricks

Features of classes at home

It is necessary to find the optimal rise time. You must have time to get everything done and still fit exercise into your schedule. The duration of classes for beginners is 10-15 minutes, and for those who have already more or less adapted to the stress - half an hour. After finishing charging, it is recommended to take a contrast shower for 10 minutes.

It is better to do all exercises on an empty stomach, having breakfast after exercise. You can also drink a glass of water after waking up - this will help start the gastrointestinal tract and help thin the blood.

Each exercise consists of three stages: warm-up, a set of basic exercises, and a final complex. It is necessary to distribute the load evenly. It is recommended to perform the exercises in order: from simple to complex. If you feel unwell, stop exercising. You shouldn’t torture yourself and practice through pain and discomfort.

Warm-up

Before charging, you need to do a short warm-up. Perform all exercises smoothly, without sudden movements.

Rotation of the head and neck

Smoothly tilt your head alternately to the left and right, then tilt forward so that your chin touches your chest.

The next exercise is rotational movements of the head clockwise and counterclockwise.

The last thing is turning the head to the right and left.

Warm-up, stage 1

Warm up your arms

Raise your arms to chest level and clasp your palms. Rotate your wrist joints, then your elbow joints. Stretch your shoulder joints by moving your arms outstretched or bent at the elbows in a circle, forward and backward.

Warm up your arms

Back and body

Hands on the belt, perform circular movements with the hip joint clockwise and counterclockwise.

Hip rotation

The next thing is to bend towards your left and right legs, straightening your back.

Legs

Raise your leg in front of you, bend your knee slightly and begin to rotate your ankle. If you have difficulty maintaining your balance, find support or rest your hand on a wall.

Finish your warm-up by walking in place. Let's move on to charging.

Exercises without objects

The most convenient and affordable training option is to perform exercises without additional sports equipment. Freedom of action gives you the opportunity to be active outside the gym or fitness club, at home or in the fresh air. In this case, the load is your own weight, frequency and sharpness of movements.

Below are several universal exercises that can be included in your gymnastics complex:

Starting position: standing, feet shoulder-width apart, shoulder blades pulled together, head raised, and eyes looking forward. We alternately raise our arms up through the sides, forward, do “scissors” and “wheel”, doing at least two repetitions for each of the listed movements.

Breathing exercises

Breathing exercises are a special type of exercise that develops the respiratory muscles. Its tasks include promoting health and combating a number of diseases, such as respiratory diseases, problems with the cardiovascular system, sexual disorders, etc.

The fundamental components of training are:

change in frequency and depth of breathing;
artificial breath holding;
changing the direction of breathing (through the mouth and nose);
artificial resistance to external flow, etc.

According to experts, when performed correctly, breathing exercises serve as an excellent prevention of bronchitis, bronchial asthma , and rhinitis. In addition, breathing exercises reduce stress, relieve insomnia, and strengthen body muscles.

Properly performed breathing exercises improve blood circulation, develop respiratory muscles and help suppress various diseases.

There are several types of breathing exercises. Among them: yoga gymnastics, Strelnikova gymnastics, gymnastics to combat excess weight, etc.

Universal training

The general complex of kinesitherapy is suitable for every patient, regardless of age and health status. To select exercise therapy for a specific disease, you should consult a doctor.

Daily training (lasts 15-30 minutes).

Warm up in a standing position: stretching with raising your hands clenched into fists; rotation and tilting of the head in different directions.

1st block of exercises, do lying on your back:

Pull your arm up, lifting your shoulder blade off the floor as much as possible – 8 times.
“Frog”: bent legs on the feet; spread your knees to the sides, fixing your feet – 7-9 times.
Half-bridge: hands on forearms, bent legs on feet; lift your body up, straightening one leg 5-6 times.
Hands behind your head, legs bent. Raise the top of the body 10-12 times.
To complicate the exercise: as you inhale, lift your body and tilt your bent legs to the side; as you exhale, lower your body and raise your outstretched legs. Repeat in the other direction, 7-9 times.
Hands at your sides. Simultaneously turn the head and legs bent at the knees in different directions, 15-20 times.
“Birch” against the wall: press your buttocks and feet against the wall, push off, straightening your lower back, 5-7 times.
Pull straight arms and legs perpendicularly upward, repeat 6 times.

2nd block of exercises:

Lie on your side, pull your straightened leg forward and backward 8-10 times.
Lying on your side, describe a circle with your straight leg 8-10 times.
Lying on your side with support on your elbow, pull your lower leg, bent at the knee, towards your chest 4-6 times on each side.
Do push-ups from the floor with crossed legs, hands inward, back straight, 5-10 times.
“Cat”: arch and bend your back while inhaling and exhaling 5-10 times.
Lying on your stomach, bend upward while lifting your body and head 6-8 times.
Sit on your heels, hands behind your head, head and chin forward. Turns in different directions, back straight, 10 times.
Sitting on your heels, straighten up, spread your arms to the sides and rotate your shoulders back and forth 6-12 times.
Standing on your knees, head down, chin pressed to your chest. Turn to the sides 7-10 times.
After completing the complex for beginners, a relaxing cool-down is carried out (lying on your back, relax, watching your breathing).

Chapter 13 RHYTHMIC GYMNASTICS EXERCISES

A distinctive feature of rhythmic gymnastics exercises is the dance movements, the use of music, and various types of manipulation of objects.

CLASSIFICATION OF EXERCISES

Depending on the degree of difficulty, rhythmic gymnastics means are conventionally divided into two types: preparatory and main exercises. The first group includes:

- varieties of walking, running, jumping;

- movements with relaxation;

— outdoor switchgear;

- elements of dance.

The second group of movements (main) includes those types, the development of which is associated with a relatively long formation

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motor skill and requires a certain level of development of physical qualities. These include:

- exercises without an object (waves, swings, balances, turns, jumps);

- exercises with objects (ribbon, hoop, clubs, jump ropes,

scarf);

- combinations and combinations of exercises without an object and with objects (individual, group, free, compulsory, educational, classification).

PREPARATION EXERCISES

Varieties of walking and running, jumping. The use of these exercises helps develop leg muscle strength, build endurance, and form correct posture. The most commonly used types of walking are: walking on half-toes, on heels, in a half-squat, sharp step (performed by rolling from the toe to the entire foot), spring step (performed with a sharp rise to half-toes after a small squat), high step (raising the knees high) , lunges. Running is distinguished by the presence of a flight phase. Many types of running are analogues of steps and retain the corresponding terminological definitions. For example, sharp running, spring running, high running. Among the varieties of running, running on the toes with moving forward, backward, in place, with turns, running with changing legs in front, bending the legs back are often used. The use of various types of running and jumping during classes allows you to increase the impact on the cardiorespiratory system of those involved.

Movements with relaxation. Depending on the number of muscle groups covered by relaxation, they are distinguished: general relaxation (the whole body or more than two thirds of it is relaxed), local (individual muscle groups are relaxed). According to the degree of relaxation achieved, exercises are divided into the following types: complete, incomplete, partial.

Relaxation exercises are taught in three stages. The first one teaches you to relax after tensing the required muscles to failure. On the second - relax individual parts of the body by “falling”, “swinging”, “vibration”. At the third stage, they master the ability to voluntarily relax individual muscles and groups

muscles.

ORU. This group of movements in rhythmic gymnastics acquires a specific feature, namely: unity, roundness, wave-likeness, springiness, integrity. For example, swinging your arms is performed with smooth movements, while keeping your arms round. The bending of the torso is combined with a “lag” from the movement of the head and arms, that is, they are performed by “flowing down”. Sharp swings of the legs and bending of the body are often performed with spring movements.

Exercises of this type are more characteristic of the motor skills of the female body. They cause certain favorable changes in

physiological functions of the body involved. Different modes of muscle work (yielding, overcoming, ballistic type) contribute to the successful development of the musculoskeletal system.

Many outdoor exercise routines are performed in various starting positions: standing, sitting, lying on your stomach, kneeling, sitting.

In addition to dynamic exercises, rhythmic gymnastics also uses static ones: bending over, lying on your back, legs behind your head, etc.

Elements of dance. In rhythmic gymnastics, elements of classical dance are widely used. These include the following simple movements: half-squats, squats, putting your feet on your toes, small swings, sharp bends, smooth bends with a half-squat on the supporting leg, circular movements of the leg on the floor, in the air, swings, raising legs, etc. Performing the listed exercises can facilitated by eliminating the everted positions of the legs and replacing them with free ones, in which the feet are turned at an angle of 130-150°. Exercises are performed at a support: facing the support, holding with both hands, sideways, holding with one hand (left, then right), and also in the middle of the hall.

In addition to the elements of classical dance, elements of ballroom dancing are widely used: waltz, mazurka, polka, gallop, tango, foxtrot, samba, cha-cha-cha, etc. The last decade is characterized by the emergence of rhythmic dances - “disco”, which, due to their dynamism, sportiness, simplicity of movements have become widespread among young people

The classes also use elements of folk dances: Russian, Ukrainian, Moldavian, Gypsy, etc.

EXERCISES WITHOUT SUBJECT

Waves and waves. Waves and swings demonstrate the ability of those involved in unity of movement, changes in tension and relaxation of the muscular system. The greatest difficulty arises when performing integral waves: forward, reverse, side. All parts of the body take part in the execution of integral waves. In this case, the movements of the torso, arms, and hands are subject to wave-like coordination, i.e., sequential flexion and extension at the joints. A straight wave is characterized by a “closed” head and a rounded back at the beginning of the wave. The movement is performed by sequential extension of the knee joints, after which the pelvis, lower back, thoracic torso, shoulders, head and arms are included. The reverse wave begins with the movement of the upper parts of the body (tilting backwards), then the lower sections of the kinematic chain are included in the movement, after which the bent position is replaced by a rounded (closed) one. The lateral wave is characterized by spring movements of the legs, a slight tilt of the torso to the side and circular movements of the pelvis in the frontal plane. Waves can be performed in a stand on two legs, in a stand on one leg with the body transferred from one leg to the other.

More complex movements are swings. The swing includes two phases of action. The first phase is the acceleration of movements of the free parts of the body. The second phase is the movement of the flywheels by inertia. Swings can be performed with the arms, torso, or the whole body (whole swing).

Sequence of learning.

1. While resting on your knees, bend in the lumbar spine, then round your back.

2. From a sitting position on your heels, “crawl” forward while lying on your hips.

3. Wave the body in gray on the heels, hands behind the back.

4. Same as ex. 3, but rising to a kneeling position.

5. From o.s. facing the support, pull away from the support and perform

wave forward.

6. Same as ex. 5, but from a round squat on half toes.

7. I. p. - sideways to the support, round half-squat, right (left) in front on the toe, arm forward and upward. The wave is forward, the weight of the body is transferred from the supporting leg to the free one, the arm is lowered to a backward-downward position.

8. Basic forms of waves forward: from a round half-squat on two legs, from a round half-squat on one, the other in front on the toe (performed in the middle of the hall).

9. Reverse wave: facing the support, sideways to the support, in the middle

hall

10. Side wave: facing the support with transfer of weight from one leg to the other, facing the support on two legs, sideways to the support in a two-legged stance, in the middle of the hall.

Swings, as a more complex form of movement, are studied after mastering the waves, in the same methodological sequence.

Equilibrium. Balancing on two legs is the easiest to perform. Balancing on one leg is much more difficult and requires special training. The starting point for studying balance on one leg is:

1. Sufficient flexibility in the joints, especially in the hip

2. Optimal level of development of muscle strength in the legs and torso.

3. The ability to accurately perform balance on two legs: on the entire foot with different hand positions, on half toes, etc.

4. Mastery of the basic movements of classical dance at the support and in the middle of the hall (half squats, squats, leg extensions)

on the sock, etc.).

Sequence of learning.

First, simple forms of movements are studied - vertical balances with the leg forward, to the side, back, at a support (face, side, back), in the middle of the hall. As vertical balances are mastered, they begin to study complex forms, namely: front,

lateral, rear, etc.

Turns. The most common turns are on two legs: by placing, stepping, crossing, which are performed on the spot, moving along a diagonal, an arc. Turns on one leg are technically much more difficult. Mastering turns on two

legs is not very difficult. Performing turns on one leg requires those involved to have good coordination of movements, precision of actions, and confident orientation in space. The starting point for mastering turns is: the ability to perform balances on two legs, vertical balances on one, turns on two legs.

Sequence of learning.

1. Imitation of hand work in a stand on two legs, on one, with lifting on half toes.

2. Facing the support from the legs apart, turn on one leg 360°, the same from a lunge.

3. Turn sideways to the support 180°, then 360°.

4. In the middle of the hall, turns 180°, then 360° or more.

Jumping. Jumping in rhythmic gymnastics is an effective means of developing strength, endurance, and coordination of movements. Jumps contain general structural and technical actions that make it possible to distinguish several characteristic stages: the first is the preparatory stage (run-up, pounce with a swing, depreciation), the second is the main stage (push-off and separation from the support), the third is the implementation stage (taking and fixing a pose) , fourth - the final stage (preparing for landing), depreciation and transition to subsequent actions.

Sequence of learning.

Learning to jump is preceded by mastering the elements of classical dance, varieties of walking, running, jumping, outdoor gear. The next stage is mastering the basic elements: jumping on two, with changing legs, on one leg. Only after creating a “jumping” base do they begin to study various types of jumps, the teaching method of which depends on the technical characteristics of each.

EXERCISES WITH AN OBJECT

Doing exercises with objects makes the exercises more emotional and intense. They allow you to develop mobility of the wrist, elbow, and shoulder joints, develop the strength of small muscle groups of the shoulder girdle, and improve coordination of movements.

The classification of basic movements with objects is presented in table. 4.

The most typical structural movements are throws, swings, circles and katas. When performing exercises in pairs, threes, and in group combinations, in addition to the above movements, passes, throws, and rolls of the object to each other are possible.

Exercises with a ball are characterized by soft movements, roundness of shapes, unity and smooth transition from one movement to another. In an exercise with a ball, a rigid grip on an object is excluded, therefore all ball receptions are accompanied by a pronounced depreciation phase, the fingers of the hand holding the ball are closed.

When performing throws, attention is paid to the coordinated

strong footwork and active swinging movement of the arm. Catching is carried out with a clearly marked amortization phase, expressed in a half-squat and moving the hand in the direction the ball falls.

In rhythmic gymnastics classes, rubber balls with a diameter of 15-18 cm and 20 cm are used.

Exercises with a skipping rope contribute to the development of speed-strength qualities and endurance. A jump rope is a soft object, which determines the specifics of working with it. It is possible to use a rope jump rope, which allows you to perform throws and various types of transfers. The required size of the rope is determined as follows: in a standing position with legs apart, the rope is stretched to the armpits (Fig. 174). The most characteristic movements with a skipping rope are jumping over it. Rotation of the rope is carried out by the hands with relatively rigid fixation in the elbow joints. To reduce

AT 2

speed of rotation of the rope when jumping with an intermediate jump; when jumping over a rope folded in half or three times, the radius of rotation increases due to inclusion in the

both shoulder joints.

Hoop exercises are widely used in gymnastics classes. Apply

plastic or wooden hoops with a diameter of 80-90 cm, a thickness of 0.8-1.2 cm. When practicing with children, smaller hoops can be used.

Thanks to the wide variety of movements with this pre-

With this method, it is possible to purposefully develop physical qualities, cultivate the accuracy of motor actions, and mobility of the wrist-metacarpal and shoulder joints. One of the important technical techniques for using a hoop is the correct grip. Swing movements, rotation of the hoop, like a jump rope, are performed with a tight grip (Fig. 175). A free grip is used for various types of rotation of the hoop on the hand (Fig. 176). Both forms of grip are technically related.

Exercises with a tape are available to various groups of exercisers. The ribbon is a traditional rhythmic gymnastics apparatus. The length of the tape is 5 m, the length of the stick is 50-60 cm, the width of the tape is 2.5 cm. For beginners, a 3-meter tape is recommended. In order to maintain the oscillatory motion throughout the entire tape, the object is made heavier due to an additional layer of tape at the place where the stick is attached and the starching. The tape is attached to a stick (bamboo) using a cord and metal

ski rings (Fig. 177). The tape as an object has low autonomy. The complication of exercises with a ribbon occurs mainly due to the movements of the performer herself. When performing movements with the band, proper grip is important. The stick is held loosely with the thumb, index and middle fingers, its end slightly resting on the palm at the base of the thumb. The index finger is located along the stick. With continuous oscillatory or circular movements of the hand, large, medium, small single swings, circles, as well as multiple small swings and circles in the form of snakes (Fig. 178) and spirals (Fig. 179) are performed.

Exercises with clubs* only recently began to be cultivated in rhythmic gymnastics. They replaced exercises with pennants. A special feature of exercises with clubs is the need to simultaneously manipulate two objects. The texture of the object allows you to perform various movements. The most characteristic are swings and circles (large, medium, small), mills, which are successive small circles performed in different planes. It is possible to perform various types of throws and juggling. Less commonly used are katas with clubs on the floor, arms, and body.

In addition to standard objects approved by the International Gymnastics Federation, non-standard ones are used in mass rhythmic gymnastics: scarf**, gymnastic stick, flags, etc. When conducting classes with women, a scarf is especially popular, which emphasizes the unity and softness of movements without an object, at the same time gives them dynamism. Exercises with a scarf are characterized by swings, circles and throws. Different ways to hold a scarf add variety and complexity to working with it. The most typical ones are grabbing the narrow edge with two hands, the wide edge with two hands, the corner with one hand, and the gathered narrow edge.

Teaching exercises with objects. Mastering exercises with objects begins with teaching the elements of the “school”. The simplest of them are grips, transfers, swings, passes. Then they begin to master rotations (with a hoop, jump rope, clubs) in the front, side, and horizontal planes.

More complex basic object skills are throwing and catching. Mastering these elements should begin with mastering the skill of catching, which occurs both with pronounced throwing movements and during cuts, passes, etc. It is recommended to master the skill of catching with a tight grip using additional objects, in particular a tennis ball after hitting the floor, wall, throw by teacher, partner. Gradually, the tasks become more complicated - catching in rotation, behind the back, behind the head, etc. is mastered.

* Mace - a bottle-shaped body made of wood. ** The scarf can be made from any light fabric. Its length is 2 m, width 0.75-1 m.

(flexibility) in the hip joints, and to maintain the angle in support on the uneven bars, and even more so on the rings, you need sufficient strength in the muscle groups of the front surface of the torso, shoulder girdle and arms. Therefore, to learn such movements, a sufficient level of development of the leading physical quality is necessary. Performing most gymnastic exercises is associated with the manifestation and development of a whole complex of qualities: physical, motor and mental. The process of learning such movements, as a rule, turns out to be quite lengthy. Successful mastery of these exercises requires a special organization of training, selection of appropriate methods and special tools, constant assistance and monitoring of the progress of motor tasks.

3. To perform gymnastic exercises, a “gymnastic style” is characteristic. It is determined by a special posture (raised head, turned shoulders, straight torso), maintaining a straight position of the legs and pointed toes for most movements. Forming such a style ■ is a long process. It is better to develop it against the background of studying simple gymnastic exercises, as well as in the process of practicing basic gymnastics and choreography.

4. Performing a number of gymnastic exercises is associated with certain risks. In this regard, the student may show fear, indecisiveness, or even refuse to perform the movement. Such a defensive reaction may be associated with the student’s insufficient readiness to master the movement (technical, psychological). It may also be the result of past intense experiences or traumatic injuries from bumps and falls. Such difficulties are common when learning complex coordination movements.

The manifestation of defensive reflexes in students in such situations can slow down the formation of motor skills, lead to errors and inaccuracies in the execution of movements, and reinforce incorrect technical actions. In this regard, training safety measures and special psychological preparation of the student are necessary.

5. For successful learning of a gymnastic exercise, it is important to determine the correspondence between the student’s capabilities and the complexity of the movement. The absolute degree of difficulty of a gymnastic exercise is difficult to determine. Therefore, in practice, in order to determine whether an exercise can be taught, a special detailed assessment (study) of the student’s potential capabilities and the technical features of the exercise is performed. Determining the student-movement correspondence is important for each specific case of teaching a new exercise.

Health-improving acrobatics

When the proposed exercises strengthen the main muscle groups, gymnasts begin complex acrobatic positions and tricks. Many people dream of learning how to make a wheel. Making a wheel is not so difficult if the muscle tone is normal and there are no diseases accompanied by dizziness.

Kinesitherapy - gymnastics at home - is useful for losing weight and strengthens the skill of maintaining balance in different body positions. First you need to master a handstand against a wall. It's easy to do:

Stand next to the wall, facing it;
Bend over and place your hands on the floor;
Shift your weight to your hands, lift one leg off the floor;
Place your straight leg against the wall and pull up your other leg;
Keep your balance by resting your heels on the wall.

For those who are no strangers to home kinesitherapy, after 3-6 months, balance exercises turn out well. It's easy to do a cartwheel from a handstand against a wall (with support at first) by slowly lowering one leg down the wall. The pelvis and second leg will automatically begin to move, the lower back will bend and spring, the arms will push the body off the floor.

Exercises against a wall with support are done until the body “remembers” the algorithm of the trick.

When it learns to balance easily, it’s time to try doing a half-turn handstand. You need to practice in a spacious room, lay mats on the floor.

The main condition for correctly performing the “wheel” exercise is to keep your arms and legs straight. Then the wheel will be smooth, in one plane. If you are afraid of not maintaining your balance, you need to train with a partner so that he can provide backup for the beginning gymnast. After a week of training, the wheel will turn out on its own.

Floor exercises in artistic gymnastics

Floor exercise is a combination of acrobatic elements and combinations performed on a mat, included in the program of men's and women's gymnastics competitions.

The gymnastic mat is a square platform measuring 12 x 12 meters, designed to soften the athlete’s landing when performing jumps. The mat is made of a special shock-absorbing material and has a surface to prevent skin burns caused by friction against its surface.

Acrobatic elements include somersaults, somersaults, splits, handstands and other gymnastic exercises. A mandatory element of floor exercises is the “acrobatic sequence” - a series of jumps and swings performed diagonally on the mat from one corner to another.

The program for women also includes dance steps similar to rhythmic gymnastics exercises. This is the only section of artistic gymnastics performed to music. The floor exercise program lasts 90 seconds for women and 70 seconds for men.

Change your lifestyle

Those for whom kinesitherapy is primarily a means of losing weight should remember that home exercises alone are not enough. The following rules must be followed:

Stick to proper nutrition;
Do not eat an hour before training and 2 hours after it;
Drink at least 1.5-2 liters of clean water per day;
In addition to home exercises , include swimming and running 2-4 times a week;
After a month of training, you should gradually increase the load: do more repetitions and combinations of exercises.

There are many sets of exercises for weight loss that are not related to kinesitherapy (therapeutic gymnastics). They are designed for young and healthy people who want to correct their figure. There are known exercises for losing weight in the abdomen, arms, legs, buttocks, and back - complex and varied.

But for those who are overweight and are not in good health, it is still better to engage in exercise therapy - and the weight will return to normal and your health will improve.

Recent beginners, after losing weight and strengthening all muscle groups, will be able to perform the wheel and other acrobatic exercises.

Athletic gymnastics exercises

Each stage mentioned above has its own exercises. Let's start with the preparatory stage. You can start it with shuttle running. You can perform squats, they can be on one leg or on two legs. Tilts, turns, and jumps also have a good effect.

As for the main stage, you will need to prepare in advance a set of exercises that you will practice. Here it is good to use a rope, parallel bars, crossbar, rings, and a gymnastic wall. Circular exercises are very fruitful. We do squats, push-ups, presses, jumping, bending. We perform the exercises quickly, without pauses.

The final stage is exercises to restore breathing, bending, and slow turns.

Where does aerobics begin?

Like any other sport, aerobics must begin with a warm-up.

We bring to your attention exercises that will help prepare your body for a more complex load at home.

Stretch your neck muscles

We stand straight, feet shoulder-width apart. Now we begin to perform circular movements of the neck clockwise, then counterclockwise. Number of repetitions – 10 times.

Without changing the starting position, we tilt our head forward, then back. Now left and right. Number of repetitions – 10 times in each direction.

Stretch the muscles of the arms and shoulder girdle

We stand straight, lower our arms down and clench them into fists. Then we begin to swing each hand separately, the opposite one should remain down.

Without changing the starting position, we bend the arms at the elbow joint and place our palms on the chest. Now we move our elbows back, first in a bent position, then in an unbent position. The number of repetitions is at least 15 times.

We stand straight, lower our arms down and relax them. We make circular movements with the shoulder joint, first in one direction, then in the opposite direction.

Stretch your core muscles

We stand straight, spread our legs at shoulder level, and place our hands on our belts. We begin to make turns with the body, first in one direction, then in the other.

This must be done carefully, with a gradually increasing amplitude of movement and speed. Number of repetitions – at least 20 turns in each direction

Without changing the initial position, we bend to the right and left, and we also need to reach with our hand in the direction in which we are leaning, for example, we lean to the right and stretch with our left hand. Number of repetitions: at least 10 bends in each direction.

We put our legs together and try to reach our toes with our hands.

We begin to do this exercise carefully and slowly, then gradually increase the pace. Number of repetitions – at least 20 inclinations

We stand up straight (if you are practicing at home, you need to stand near a wall or cabinet so that if something happens you can hold on) and bend one leg at the knee joint. Now we grab the heel with our hand and pull it towards the buttocks. Then we change the leg and do the same thing. Number of repetitions: 10 times on each leg.

And finally, we stand on our toes, raise our arms up and stretch as high as possible. We lower ourselves to the starting position and rest. The number of repetitions is at least 10 times.

Gymnastics - what is it and why is it necessary?

The concept of gymnastics combines a variety of physical exercises that contribute to the development or improvement of existing motor skills in those involved.

A distinctive feature of gymnastics from other sports is its versatile and harmonious effect on the human body.

Gymnastic exercises cover all parts of the musculoskeletal system, evenly develop muscles and improve coordination. At the same time, gymnastics affects not only the physical condition of a person, but also forms certain moral and volitional qualities.

It is considered one of the most important components of introducing the population to sports. Gymnastics can be found in schools and kindergartens, it is practiced at home and in fitness centers, and is used in manufacturing enterprises and in medicine.

The variety of gymnastic exercises made it necessary to systematize the types of gymnastics, which was done at the All-Union Conference in 1984.

In general, all areas of gymnastics are combined into several large groups:

health-improving gymnastics, varieties of which are aimed at strengthening human health (the existing classification includes more than 30 of them);
artistic gymnastics, which, in essence, is a professional sport;
educational and developmental types that pursue not only health-improving goals, but also educational and training ones.

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