Acrobatic exercises in gymnastics. Acrobatic exercises, types of exercises, groups of exercises, the meaning of acrobatic exercises - acrobatics and physical education. Subject exercises.

Diet and fitness

2. TECHNIQUE OF ACROBATIC EXERCISES, TRAINING METHOD.

2.1. Acrobatic jumps.

2.2. static exercises.

2.3. Group acrobatic exercises.

2.4. Pair exercises.

2.5. Pyramids.

2.6. Throwing exercises.

Conclusion.

Bibliography.

1. CHARACTERISTICS OF ACROBATIC EXERCISES, THEIR CLASSIFICATION Acrobatic exercises develop strength, agility, reaction speed, orientation in space and are an excellent means of training the vestibular apparatus. The skills acquired in acrobatic exercises are highly applied and can be used in the most unexpected sports and life situations. Acrobatic exercises are widely represented in basic gymnastics for children school age, are used in mass gymnastic performances. Acrobatic exercises do not require sophisticated equipment. The use of acrobatics in the training of athletes of various specializations is becoming increasingly widespread. This is explained by the fact that a direct relationship has been established between the acrobatic training of athletes and sportsmanship in those sports that place high demands on dexterity, courage and determination, orientation in space, vestibular stability and self-insurance skills. All acrobatic exercises are divided into three large groups: jumping, balancing, throwing exercises. Acrobatic jumps. This group consists of jumping exercises with partial or complete rotation of the body, i.e., supporting and unsupported flips. Acrobatic jumps are divided into five subgroups. Rolls - exercises characterized by a rotational movement of the body with successive touching of the support without turning over the head. They are performed forward, backward and to the sides, in grouping, bending and arching. Rolls are used as independent exercises and as preparatory exercises when studying more complex exercises. They are used in floor exercises as connecting elements of some compounds. somersaults- rotational movements of the body with successive touching of the support and turning over the head. They are performed forward, backward and sideways; in grouping, bending and bending. Somersaults forward can also be performed with the flight after a push with the legs. Coups- rotational movements of the body with full turning and intermediate support. This subgroup includes the following varieties: a) rolls proper with a flight phase (one or two). Performed forward, backward, from a run and from a place; b) flips with a wheel with successive support by each arm and leg without a flight phase. Performed forward, backward and to the sides; c) transfers, characterized by a slow, uniform rotation of the body with simultaneous support by hands, arm, without a flight phase. They are performed forward and backward with varying initial and final positions. Half flips. Unlike flips, they do not contain a full rotation. Performed forward and backward by jumping from one part of the body to another. somersault- the most difficult acrobatic jumps. These are unsupported rotations in the air forward, backward or to the side with a complete turn over the head. Some types of somersaults are performed with turns. For example: half pirouette, pirouette, double pirouette, twist. Balancing. This group combines acrobatic exercises, which are based on maintaining one's own balance or balancing one or more partners. Balancing exercises are divided into three subgroups. Single exercises- racks, bridges and twine. couple exercises,- one partner (lower) not only maintains his own balance in various positions, but also balances the other (upper) partner. Group exercises- pyramids for three, four, five, etc. Throwing exercises. This group of exercises is based on throwing and catching one partner with another or several partners.

Cooling down after a workout by slowly advancing and then stretching the muscles can also prevent deformities and wobbles. blood pressure. For most people, exercise can be divided into three general categories. Aerobic or endurance Strength or resistance Flexibility. . A balanced program should include all three. Speed of learning is also a major category, but in general it is practiced only by competitive athletes.

The value of acrobatic exercises

The benefits of aerobic exercise. Regular aerobic exercise provides the following benefits. Types of aerobic exercises. Aerobic exercise is usually classified as high or low intensity. High intensity aerobic exercise is further classified as either high or low impact. Examples of each include the following.

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Acrobaticexercises

1. Characteristics and purpose of acrobatic exercises

Acrobatic exercises are an effective means of a multifaceted impact on those involved. In the process of practicing acrobatics, health is strengthened, coordination of movements, muscle strength, speed of motor actions, flexibility, endurance to muscular work, stability of the functions of the vestibular analyzer to the effects of accelerations, static and dynamic balance, attention properties, memory for movements, emotional stability, decisiveness and courage, personal qualities are brought up: a conscious and active attitude to classes, a sense of camaraderie, collectivism, self-confidence, etc.

Only one hour a week of aerobic exercise is helpful, but best 3-4 hours in Week. Some studies show that simply walking for 3 or more hours a week reduces the risk of developing coronary disease hearts by 45%. In general, the following recommendations are helpful for most people.

For most healthy young adults, a combination of low and high impact exercise is the best approach. Two weekly workouts will keep you fit, but better than three to five sessions a week. People who are out of shape or older people should gradually begin aerobic training. For example, they might start with 5-10 minutes of low-impact aerobic activity each day and build towards 30 minutes a day, three to seven times a week. Swimming is an ideal exercise for many seniors and for certain individuals with physical limitations. People with physical disabilities include pregnant women, people with muscle, joint or bone problems, and those who suffer from asthma caused by physical activity. People who are looking to lose weight should focus on calories burned each week, not the number of workout sessions. One way to measure aerobic exercise intensity is to aim for "quick talk," enough to get you sweaty and still be able to talk to a friend without getting out of breath.

There are three types of acrobatics: acrobatic jumps, pair and group exercises.

Acrobatic jumps consist of various flips and somersaults with rotations forward, sideways and backwards. Jumping is the main means of all types of acrobatics.

Pair exercises divided into male, female and mixed. They are rich in strength and vaulting exercises, stances, supports and balances, elements that require good flexibility, plasticity, choreography.

Video lessons: pair and group exercises

As fitness increases, the "tempo of conversation" will get faster and faster. All that is really needed for a workout is a good pair of shoes that are well made and fit well. They should be broken but not worn out. They should support the ankle and provide cushioning for walking as well as for sports Like running or aerobic dancing.

Blowing out shoes and feet after a workout reduces the chances of a skin condition, such as on an athlete's foot. Comfort and safety - keywords for training clothes. For outdoor nighttime exercises, a reflective vest and light-colored clothing must be worn. Bikers, skaters and equestrians must wear protective devices such as helmets, wrist and knee and elbow pads at all times. Safety glasses are a must for indoor sports. For vigorous athletic activities such as football, ankle braces may be more effective than ankle injury prevention tape.

Group exercises consist of exercises for women (threes) and for men (fours). This group of exercises includes acrobatic jumps, flexibility and balance exercises, various pyramids and vaulting, balancing and choreographic elements.

In these types of acrobatics, rotational, balance and throwing exercises are distinguished.

Aerobic fitness equipment. Home aerobic machines can be adapted to any fitness level and can be used day or night. However, before investing in any exercise machine, it is wise to first test it in gym. In addition, initial supervised training in the use of these machines can reduce the risk of injury that can occur with self-learning.

Stages of training in gymnastic exercises

Very inexpensive machines tend to be uncomfortable and difficult to adjust, but many durable machines are available at moderate prices. Higher end models may use computers to record calories burned, speed and mileage. Their readings can provide motivation and measure the intensity of a workout, but they are not always accurate.

Rotational exercises are characterized by partial, complete and repeated turning of the gymnast over the head forward, backward, to the side. They are performed in a group, bending over, bending over, from a place, from a run and a jump. The following groups of these exercises are distinguished: rolls, somersaults, flips, half-turns and somersaults.

Below are a few notes on specific hardware. A good floor mat is important to provide cushioning for all home exercise. A simple skipping rope improves aerobic endurance for people who are able to perform high-impact exercises. Rope jumping should be performed on a floor mat plus a surface that has some advantages to avoid joint injury. For calorie burn, the treadmill was ranked best, followed by stairs, rowing machine, cross-country ski machine and stationary bike. Stationary bikes can withstand leg muscles and are quite economical and comfortable to use. The pedals should turn smoothly, the seat height should be easy to adjust, and the bike's computer should be able to adjust the intensity. Ladder machines also condition leg muscles. They offer very intense, low impact workouts and can be just as effective as working out with less chance of injury. Rowing and cross-country skiing machines carry out both the upper and lower body.

Balance exercises characterized by maintaining their own balance and balancing one or more partners. From this group, single and pair exercises are used in gymnastics. In single exercises, four subgroups are distinguished: splits, bridges, balances, racks. In pair exercises, apply different kinds supports (Fig. 233), their development begins with the study of the basic grips with hands (Fig. 234).

Strength or resistance

Benefits of strength training. While aerobic exercise increases endurance and helps the heart, it does not build upper body strength or muscle tone. Strength training exercises provide the following benefits.

Raise muscle strength when burning fat.
Maintain bone density.

Strength training is good for everyone, even people in their 90s. It is the only form of exercise that can slow down and even reverse decline. muscle mass, bone density, and the strength that comes with aging.

Throwing exercises associated with tossing and catching those who are exercising with a grip on the shin, thigh, hand, foot, etc., landing on the track or on the shoulders of a partner. Throwing movements stand out: throwing and catching one partner by another, one partner by several exercising, with incomplete rotation, with full rotation, pirouettes, dismounts. Acrobatic exercises are performed on special acrobatic tracks or gymnastic mats. They can be practiced not only in specialized halls, but also in open areas. A wide variety of acrobatic exercises, high emotionality, minimal need for special equipment make them available for classes with a different contingent of students and provide the teacher with ample opportunities for a versatile impact on students.

Please note: People who are at risk for cardiovascular disease should not do strength training without checking with a doctor. Types of muscle contractions. Three types of muscle contractions are involved in strength training. An example is the "lower" phase, when the weights are reduced.

Isometric contractions do not change the length of the muscle.
For example, pressed against the wall.
Concentric contractions contract muscles.
An example is the "upper" phase of the biceps biplane.
Eccentric contractions lengthen the muscles.

Strength training modes.

At present, without good acrobatic training, it is impossible to achieve high results in both sports and rhythmic gymnastics. Acrobatic exercises mainly determine the difficulty of floor exercises. In addition, the motor skills and abilities developed during the performance of acrobatic exercises are of great help in mastering the exercises of other types of all-around events, as well as in the formation of self-insurance skills.

Who are acrobats?

Strength training includes intense and short-term activities. Below are some guidelines for getting started with the strength mode. A strength training sequence should begin with large muscles and multiple joints at higher intensities and end with smaller muscle and one-off exercises at lower intensities. This approach involves slowing down and increasing the duration of these "down" movements. It appears to increase blood flow significantly, and some evidence suggests that it may strengthen muscles more quickly. It may also improve heart function over standard movements. Muscle lengthening exercises can be especially beneficial for older adults and some people with chronic health problems. However, this type of training increases the risk of muscle disease and injury, and this approach is still controversial. Power training involves moving individual muscles along the same pattern against a resistive force for a given number of times. People should first select a weight that is about half of what would require maximum effort in one rep. In other words, if it took maximum effort to do one rep with a 10-pound dumbbell, a person would start with a five-pound dumbbell. Initially, most people can start with one set of 8-15 reps per muscle group with low weights. Because individuals can do one or two reps in their routine, weights can be increased by 2-10%. Breathe slowly and rhythmically. Exhale as the movement begins. Inhale as you return to the starting point. The first half of each rep usually lasts 2-3 seconds. Return to the starting position lasts 4 seconds. The joints should move rhythmically throughout the range of motion during the repetition. Do not lock the joint while doing it. For maximum benefit, you should allow 48 hours between workouts for full muscle recovery.

You must perform both contraction and lengthening of muscle actions.
Emphasizing movements that lengthen the muscles is of increased interest.

Power equipment.

Acrobatic exercises are increasingly used in basic and applied types of gymnastics (professional applied, military applied, sports applied). They are used in the training of pilots, sailors, astronauts, in classes with representatives of the acting profession and in many sports (ski jumping and water jumping, athletics, sport games, figure skating and figure swimming, freestyle, trampolining, wrestling, water skiing, slalom, etc.).

Twine and side split exercises

Unlike aerobic exercise, strength training almost always requires some equipment. However, power equipment should not cost anything. Any heavy object that can be held in the hand can be used as a weight, for example, plastic bottle filled with sand or water. Hand grips strengthen the arms and are good for relieving tension. A retractable panel can be installed in the doorway for rebounds and pull-ups.

Dumbbells and resistance bands are inexpensive, portable and effective.
Wearable weights help to strengthen and tone the upper body.
Ankle mass strengthens and tones the muscles in the lower body.
They should not be worn during aerobics with a high degree punches or jumps.

No one should purchase or use strength equipment without instructions from a professional.

Acrobatics is an important means of promoting sports. Acrobatic exercises are unusually spectacular. They are used in demonstration performances on sports holidays in summer camps, in stadiums, they are included in theatrical performances.

Acrobatic exercises, mainly rotational and balance, are included in the "Comprehensive program of physical education for students in grades I-IX general education schools", in the physical education programs of secondary and higher civil and military special educational institutions. They are used not only in the classroom. physical education but also in extracurricular activities.

2. Teaching basic acrobatic exercises

Training in acrobatic exercises begins with the simplest exercises, which include groupings and rolls.

Grouping -- preparatory exercise for performing rolls, somersaults, somersaults. The following types of grouping are distinguished: in a squat, sitting, lying on your back and a wide grouping (Fig. 235). All of them are performed from the main stance, squat, gray, from a supine position, arms up. From these positions, you need to bend your knees, grab the middle of your legs with your hands and pull your knees tightly to your shoulders, tilt your head forward, press your elbows to your body, and round your back.

rifts are studied as independent exercises and as leading ones when mastering more complex exercises. They are used as connecting elements and self-insurance techniques in case of falls, they are performed from various starting positions. There are: forward rolls in a tight group, in the supine position (rocking chair); lying bent over on the stomach; from a kneeling position, bending over, with and without support by hands; from a rack on the shoulder blades; rolls back from the stop crouching, from the squat, from the main stance through the squat with straight legs to the emphasis on the shoulder blades; rolls to the side from an emphasis while kneeling (with support from the forearms), on one knee, the other leg to the side on the toe; in a wide grouping, bending over, with a grouping at the time of rolling onto the back; circular roll. Rolls forward and backward are performed in tight grouping. When rolling to the side, straightening up, the “straightened up” position is first fixed (lying on the back, stomach), then the roll itself is performed (Fig. 236). Rolls are studied in a frontal way.

After mastering the grouping and rolls, more complex exercises are studied: somersaults, flips, half-turns, somersaults, splits, bridges, balances, racks.

somersaults performed forward and backward, individually, in pairs and large groups. Somersaults forward - crouching from an emphasis, from a step, from a leg stand apart, with and without support by hands, from an emphasis lying down, from a lunge and from a horizontal balance, from a handstand to an emphasis crouching, into a gray, into a stand on the shoulder blades; long somersault, jumping and arching. Somersaults back - from a gray-haired position, crouching from an emphasis, from the main stance after a gray-haired position with straight legs - point-blank standing on one and two knees, half-twine, standing point-blank, legs apart; bent back, legs together and apart; through a handstand; over the shoulder (bending and arching); in pairs, holding hands; somersault forward without support with hands from a position side by side to each other; with a cross grip. A somersault performed forward together, holding on to the shins: the first lies on his back, raising his straight legs, the second stands facing him at the head (the head of the first is between the feet of the second), both grab each other by the ankles; the second leans forward, slightly pushes off with his feet, puts the legs of the first (bent at the knees) with his feet on the floor shoulder-width apart and, bending his arms, performs a somersault, lifting his partner with his feet; the first one gets up and does the same (Fig. 237). A somersault performed together: standing facing each other at a distance of two steps, the first performs a somersault forward, the second jumps over it, legs apart - then both turn to face each other in a jump and the somersault performs the second, and the first jumps over it, legs apart and etc. This exercise can be done with three people.

Mastering somersaults, students prepare for the study of complex acrobatic exercises such as somersaults and form self-insurance skills.

roll forward performed from the crouching stop. Leaning forward, you need to put your hands shoulder-width apart in front of your feet (40-50 cm) and transfer the weight of your body to them. Bending your arms and fully straightening your legs, tilt your head to your chest, bring the back of your head closer to the mat; push off with your feet and, grouping, gently roll forward with a round back to the stop, crouching without additional support with your hands. In the event that the exercise does not work out, it is studied in parts. First, they master a tight grouping and a roll on the back, gradually increasing the amplitude for the transition to point-blank crouching. Then, from an emphasis standing bent over or an emphasis crouching, the first half of the somersault is performed to the stop position, bent over (with straight legs), and after a pause due to tight grouping, the second half of the exercise is performed. When teaching somersaults, an increased support and an inclined plane are used. Turning over the head is helped by an active extensor movement of the legs, and when moving to point-blank range, crouching with an active movement (rolling) of the shoulders and head forward. The roll is performed at the same pace.

Long somersault performed from a semi-squat, arms back. With a push of the legs and a swing of the arms forward, it is necessary to go to point-blank standing with the maximum removal of the arms when placing on a support. Then, bending your arms and tilting your head to your chest, go to emphasis on the shoulder blades, perform a grouping and finish the somersault with a roll at point-blank crouching. A long somersault is performed in a large amplitude, but without a flight phase. Grouping is performed only after touching the support with your hands (Fig. 238). You can master this exercise by sequentially performing: a forward somersault from an emphasis, crouching, with a gradual increase in the distance between the legs and placing the hands, from a slight elevation, with placing the hands on landmarks (line, flag, joint of mats, etc.). Insurance and assistance are provided standing on the side, under the chest and legs, or standing somewhat behind and pushing the performer forward by the belt to increase the length of the somersault.

Jump roll performed from a semi-squat position, arms back with a push of the legs and a swing of the arms forward, a jump is made up and forward with a landing on the hands, then, bending the arms and tilting the head to the chest, the somersault ends with a crouching at point-blank range. When performing a somersault with a jump, the presence of a flight phase is mandatory. Grouping is performed only after touching the support with your hands (Fig. 239). The sequence of study: somersault forward point-blank crouching; then, putting your hands further forward, from an increased support, with a small long jump up and down, with a gradual increase in the flight phase, through various obstacles or through partners. Insurance and assistance is provided standing on the side, under the chest and legs.

Forward roll from handstand. After entering the handstand, you need to look forward and, without stopping, begin to fall forward with straight arms and a straight body. At the end of the fall, tilt your head to your chest and, resting your shoulder blades on the mat and without bending your body, start rolling forward, then group and complete a somersault (Fig. 240). You can master this exercise by sequentially performing: forward somersault from various initial positions, after stopping in the rack with the help of a friend, from the handstand, perform a fall with the shoulder blades on the mat without bending the body (for a while); in a handstand, make an additional effort (with the help of a friend) to perform a fall on the shoulder blades with straight arms. Belay, standing on the side and supporting the legs.

Somersault back. From the stop, crouching, you need to lower yourself into a squat position, without changing the accepted position of the group, vigorously roll back on the mat, grab the legs near the knee joints with your hands, and increase the rotation with an active movement. By the time the back of the head touches the mat, quickly place your hands near your head with your fingers as close to your shoulders as possible and straighten your legs until your toes touch the floor. By extending the arms, it is easier to turn over the head, at the same time bend the legs and take the emphasis while crouching. The successful implementation of a somersault back largely depends on the timely setting of the hands. The head should be tilted towards the chest. Belay, standing on the side, behind the lower back in the direction of movement.

Squat with straight legs from the main stance is the connecting and most characteristic element for performing various options somersault back. Therefore, it is studied separately. From the main stance, a forward tilt is made, hands are placed as far back as possible. Continuing to lean forward, perform a sit-up with straight legs, placing straight arms on a support. When learning, first a good lean forward with straight legs is performed, then sitting on an increased support with the help of a friend (standing in front and holding hands or behind and helping by the belt), sitting down, gradually lowering the support, with the help and independently.

Somersault back bent over. From the main stance, leaning forward, a squat is performed with straight legs, then a roll onto the back is made, followed by turning over the head into an emphasis while standing bent (you can legs apart). The actions of the hands at the moment of turning over the head are the same as in a simple somersault back (Fig. 241).

Back roll over shoulder performed from a squat with straight legs. Leaning back and simultaneously raising your legs, you need to roll onto your shoulder blades, take your hands to the sides and put your palms on the floor; leaning on your hands, tilt your head to your left shoulder and, turning your palm right hand in the course of the somersault and unbending through the rack on the right shoulder, gently roll over the chest and stomach to emphasis on the hips. At the moment of transition through the stand on the shoulder, put the hands closer to the body and, leaning on them, soften the roll (Fig. 242). When learning this exercise, it is necessary to lie on your back, arms to the sides, tilt your head to your shoulder and turn your hand; from the stand on the shoulder, roll over the chest and stomach at point-blank range lying on the hips; from an emphasis lying bent over straighten up in hip joints and return to the starting position; from a gray-haired position, roll onto your back with your head tilted; perform extension and roll through the chest with support for the legs. Insurance is provided, standing on the side, by the legs.

Roll back over the bar. It is performed from a sitting position with an inclination forward or after sitting back with straight legs. Finishing the roll back bent over, put your hands near your shoulders and quickly straighten your legs up, at the same time actively straighten your arms. After entering the rack, you can, bending, go to point-blank standing, bending over or, bending your arms, roll to point-blank lying; you can also do a somersault in a tuck or bent back movement (Fig. 243). When teaching this exercise, it is necessary: from the stop, bent over, put your hands near your shoulders, perform a stand-up extension with the help of a friend and return to the starting position several times in a row; do the same, but active assistance belayer for the legs at the moment of extension. Insurance is provided standing on the side.

Coups performed with and without the flight phase. They can be: forward with a swing of one and a push with the other, support with hands and head, slow, with simultaneous and sequential support with hands, a push of both legs, on one leg, with a turn (ron-Dat); back with a swoop of one and a push with the other, slow, with simultaneous and consistent support by hands, flask; to the side - "wheel".

Flip to the side. The essence of this exercise is to perform a rotational movement through the head in the front plane with consistent support with arms and legs. The flip to the left is performed from the rack on right leg, left in front, hands up, palms forward, facing in the direction of travel. With a wide step of the left, you must quickly bend the torso and, bending the left leg, put the left hand forward in line with the left leg (about one step away from it). After that, without stopping, with a wave of the right and a push of the left leg, successively leaning on the hands, go through the handstand, legs apart. Alternately pushing off with your hands and lowering your legs, stand in a stance with your legs apart, arms to the sides (left side in the direction of movement). Put your hands and feet on the same line (Fig. 244). When learning, the following are sequentially performed: a handstand (indicate), a handstand with a turn and a wide spread of the legs to the sides with the help of a friend, the second half of the coup to the side with the help; coup to the side using a gymnastic bench; coup as a whole with help, and then independently. It is necessary to study the coup in both directions. Insure, standing behind, behind the lower back.

Flip forward with head and arms support performed from a semi-squat or main rack. Pushing with your feet, lean your arms and head (upper part of your forehead) away from your legs, then go into a headstand, bending over, and then, without stopping, vigorously unbending at the hip joints (legs straight), make a quick push with your hands, completing the movement with your fingers. In an unsupported position, hold your hands up, head back, bend as much as possible. Land on the toes of tense legs with the transition to the entire foot (Fig. 245). At the beginning of training, it is advisable to perform this element from a hill of mats, gradually reducing its height, then to a slight elevation, through a rope or a friend’s hand. It can be done on one leg, on bent legs, in a kneeling stand, in a gray leg apart, or together with a forward bend. Help is provided from one or both sides, with one hand under the shoulder and the other under the lower back.

Rondat(flip with turn) - a connecting element, in the lower ranks and in curricula can have an independent value. The rondat is performed with a swing of one leg and a push of the other leg with successive support with straight arms, with a turn of 180 ° and a flight phase after support with the arms. The exercise is done in a strictly vertical plane. Rondat is performed from a place and from a run. It starts with a small run-up, is performed with a slight tilt of the body, without flexion in the hip joints, with the arms parallel, and ends with a jump. After the jump, the torso begins to tilt forward. The push leg is placed along the run-up line, followed by an energetic movement of the fly leg. In this case, the shoulders do not rotate. The turn begins just before the right hand is placed due to the desire to put it as far forward as possible, without the flight phase. The left hand is placed slightly to the right (when turning to the left) from the midline (or on it), fingers to the left (towards the midline). The right hand is placed as late as possible outside of the left hand, approximately the width of the hand from the longitudinal line of support of the left (supporting) hand. The fingers of the right hand are slightly turned towards the left hand. The practitioner must complete the entire turn and connect the legs while supporting with one hand. Next, the curbet begins. You need to land exactly on the middle line of the run, with your back to the direction of movement, with a straightened body (Fig. 246). Rondat is studied in the following sequence: they teach kurbet, side flip with a turn in the same direction (against movement); the same, but connecting the legs when landing and straightening the body; the same, but with a jump up; then they are taught to put the legs and arms in a straight line, to perform the rondat as a whole from a place, from a tempo jump, from one to three steps and an easy run, from a run. Insurance is provided standing on the side, if necessary, supporting under the back.

Flip forward performed after a tempo jump on one leg. Lean forward with a step and at the moment of hard placement of hands on the support, push with the supporting leg and quickly swing back behind the head with the other leg. Hands on the support are placed in front of the shoulders. This provides an active, locking push with the hands. It should coincide with the connection of the legs when passing the handstand. In flight, the body is slightly arched, the arms are held up, the head is tilted back. A forward flip can be performed from a place, on one leg (Fig. 247). When training, it is necessary: to master a handstand, various jumps on hands in an emphasis lying and in a rack; with a swing of one and a push with the other - a handstand with a simultaneous blow with both legs on a mat hanging on the wall; a jump in a handstand with repulsion from a rigid support and a swing bridge; the same on the shoulder of a partner or a hill of mats; coup with the help of a partner and independently. Assistance is provided with one hand behind the shoulder, the other under the lower back.

flip back(flyak) consists of two half-turns: a jump back from feet to hands and a jump from hand to foot (kurbet). The greater the speed of the body and the lower the flight, the better. It is convenient to perform a back flip from a place from a forward hand stand position. Previously, a swing of the arms back to failure is performed, at the moment the arms move (in an arc) forward, the body is unbalanced (without bringing the knees forward), the legs are slightly bent, the head is tilted to the chest. Pushing off and simultaneously bending back, you need to make an active swing with straight arms back behind your head. In this position, the body rolls back into a handstand. Rigidly meeting the support, you should pull back in your shoulders and perform kurbet (Fig. 248).

When training, lead-up exercises are used: shifting the gas back with a movement similar to the moment of landing on a chair; turning the performer back, bending over the hands of the partners; the same, but jumping back to a handstand; performing a back flip from the hands of a partner; combination of a jump back to a handstand and a kurbet (with the help of a partner); coup as a whole with a gradually decreasing slide of mats (with help); flip back, facing the wall or hill of mats (with insurance). The correct execution of the back flip allows you to pick up the speed of the translational and especially rotational movement of the body, so after it it is convenient to do other acrobatic elements.

Half flips are performed by jumping from one part of the body to another with a mandatory flight phase. They include: kurbet, kip-up, jump to handstand, jump back to handstand followed by a roll, jump back to point-blank range, and kip-up.

Curvet performed from a handstand. It is necessary to pull back in the shoulders with a pronounced deflection of the body (the muscles of the front surface of the body are stretched); then, quickly straining them, rounding the back and bending at the hip joints, push off with the hands from the support. The placement of the legs on the support closer or further to the hands depends on the subsequent element (Fig. 249). When learning, it is necessary: to perform a kurbet from a handstand on the edge of an elevation (thrown springboard, bridge or one or two mats) with a powerful push with your hands, then on the track. All these exercises are performed with the help of a partner. He stands on the side and at the moment of abduction of the shoulders and bending with one hand under the shoulder, and with the other under the chest, helps to perform repulsion, providing correct posture body (rounded position of the back) during flexion in the hip joints.

somersault performed forward, backward and to the side, in grouping, bending, bending, swooping, with turns, i.e. with simultaneous rotation about two axes: transverse and longitudinal.

Back somersault in tuck is performed after a flask, rondat and from a place. From a rack with parallel feet, perform a semi-squat with a slight tilt of the torso forward, arms back. With an energetic swing of the arms forward and upward, raising the shoulders, stretch up, straighten in the hip and knee joints and finish the push with the feet. In an unsupported position, quickly take a tight grouping. The moment of grasping the shins with the hands coincides with the active retraction of the head, which enhances the rotational moment. Facing the floor, you should quickly ungroup and land (Fig. 250). When training, it is necessary to: repeat the grouping in the supine position and somersault back; perform a jump up from a place and from a rondat to a high “bounce” without tucking and with tucking with the help of a partner or onto a hill of mats; the same, but in conjunction with a somersault back; somersault from a place in a tuck with the help of a partner, from a flybridge, from a small elevation and independently. Belay and assistance are handed under the lower back to increase height and speed of rotation; with one hand under the back or under the chest and shoulder when landing.

Front somersault in tuck performed from a place and from a run. When running from a run, at the last step a jump (attack) is made on both legs, hands are pulled back. In the process of repulsion, the arms are quickly carried forward and upward. Repulsion from the support occurs with a straight body. Further rotation is provided by dense grouping; hands from the forward-up position energetically fall down and grab the knees of the divorced legs. The rotation speed depends on the density of the grouping. After completing 3/4 somersaults, you need to quickly ungroup with your feet to the floor, meet the support somewhat in front with tense legs (Fig. 251). Landing can be on one leg. When performing a somersault to a stop, the attack is stoppering: elastic legs are placed in front, a wave of the arms is directed upwards; in the transition: the legs are placed closer, the wave of the arms is directed forward and upward. There are several ways to swing your arms: swing your arms forward and up, move your arms from top to bottom, and swing your arms back and up, followed by bending. Sequence of training: perform a stop pounce and a jump up with a straight body in combination with an energetic wave of the arms forward and upward on the hill of mats or on the partner's hands; from a run, somersault forward onto a hill of mats with and without support by hands; from a run somersault with a landing on the back, in a squat position, sitting point-blank on a hill of mats with a gradual decrease in its height. Somersault forward from a trampoline, a swing bridge, a springboard into a pit with foam rubber, and then on a track, a somersault through a rope. Insurance and assistance are provided by moving from the side, with one hand under the chest, the other under the back.

Twine performed longitudinally left (right), across, vertically, half twine. Splits can be performed from a squat, leaning on the hands, sliding back and forth with the right and left; sliding forward from the main rack, as well as from other starting positions. When they are performed, a strong stretching of the muscles and ligaments of the legs occurs. Therefore, it is necessary to approach the study of these exercises with caution, each time providing a thorough warm-up of the main muscle groups. For this, the following are preliminarily performed: half twine; springy movements in lunges; swing your legs forward, backward, to the side; the same with the help of a partner; springy movements using the gymnastic wall in the split position (not completely) on the floor, etc.

Bridges are carried out with the support of hands and feet, on the forearms, on one arm, on one leg, oppositely, on the knees. Begin to teach this exercise from a supine position. Bent legs are placed shoulder-width apart, hands rest at the head (fingers to the shoulders). From this starting position, the legs and arms are unbent, the head is pulled back, the shoulders are over the hands, the knees are slightly bent, the body weight is evenly distributed on the legs and arms. As you master the exercise, the distance between the arms and legs gradually decreases. Next, they learn the bridge by tilting back, standing at the gymnastic wall and with the help of a friend. The lowering bridge is performed with insurance and on a soft support until it is confidently performed by the student.

From the position of the bridge, various transitions are performed: a) to the main stance, the body weight is transferred to the legs, the pelvis moves forward and straightening occurs first in the lumbar, and then in the thoracic part; b) handstand. Help and support - hand under the back. Transitions from the bridge can be performed by turning around with one hand; point-blank kneeling; point-blank sitting on the heels; point-blank on one knee, the other leg back; crouching at point-blank range, etc. Turning on the spot is performed with a rotation of 360 ° alternately with support by arms and legs.

balance can be: horizontal on the right (left) leg, front, side, with an inclination, “ring”, vertical (twine).

Horizontal balance performed from the main rack. To do this, take the right (left) leg back to failure, arms to the sides (or other position), keep the torso and head straight. Then slowly tilt the torso forward, raising the leg to failure back (not below shoulder level), maintain a bent position. When teaching this exercise, the following are preliminarily performed: swing the legs, holding on to the support at the height of the belt; the same, but with a delay of the leg in the extreme upper position; balance with the help of a friend, holding hands on a support at waist height, with a short release of hands.

Racks can be performed on the shoulder blades, on the head and arms, on the head and forearms, on the forearms, on the arms, on the chest, on the shoulder, on one arm.

Rack on the shoulder blades it is performed from various starting positions: gray-haired with straight and bent legs, crouching emphasis, standing bent over, etc. To perform it, you need to roll back into a rack on the shoulder blades with bent legs, put your hands under your back as quickly as possible, grab your lower back with your fingers. Take a stable position, evenly distributing the weight of the body on the back of the head, neck, shoulder blades and arms; stretch your legs up. The stand on the shoulder blades is also performed with support with straight arms on the floor and along the torso (Fig. 252). Insurance is provided, standing on the side, by the legs.

Headstand and handstand performed from different starting positions and different ways(push of the legs, force, swing of one and push of the other). When performing from the stop, crouching with a push of the legs or by force to put the head on the upper part of the forehead, come to the headstand and handstand in a group, then, straightening the legs, perform the stand with a straight body. The head is placed in front of the hands at such a distance that an equilateral triangle is formed. The weight of the body is evenly distributed to all points of support. Hands are placed shoulder-width apart, elbows of bent arms are turned back, fingers are turned forward and out. When teaching this exercise, it is necessary to perform: the correct positioning of the hands and head from the stop while standing bent over or on an elevated support; headstand and handstand in a group against the wall, with the help of a friend. Insurance is provided standing on the side, behind the lower leg and foot.

Handstand performed from different starting positions and in different ways. The simplest option is to perform a stand with a swing of one leg and a push of the other leg. To do this, from a stand on the fly leg, pushing forward to the toe, hands up with palms forward, lean forward and, without lowering your arms and keeping your back straight, put your straight arms on the floor and move your shoulders forward, with a push of a slightly bent push and energetic movement of the fly leg back - go up to a handstand. In this case, the push leg joins the fly leg, and the body assumes the most straightened position (you need to stretch your toes up). Arms, torso and legs, if possible, should form one straight line (Fig. 253). Handstand is best learned by doing it against a wall or with the help of a friend. Insurance is provided standing on the side and limiting the possibility of falling with your hands.