Rhythmic gymnastics - sets of exercises with objects. Master of Sports in Rhythmic Gymnastics Yulia Sitnikova tells
elements, tracks, music
Setting up a rhythmic gymnastics routine
Our Main coach Zotova Polina Gennadievna does an excellent job of compiling exercises for performances at competitions. she has already worked on more than 100 routines for gymnasts from 6 to 15 years old. Her students took first places in competitions at various levels.
Zotova Polina
Main coach
“...Each performance is unique...Exercises on rhythmic gymnastics You can’t churn things out like on an assembly line; you need to find a common language with each child, understand his capabilities and character. Elements and tracks for each gymnast's performance are combined in a new way. This requires time, investment of mental strength, patience and creativity...”
“...Performance music is a special area. The composition sets the mood of the performance and can enhance the impressions of the audience and judges. Sometimes good music causes both joy and tears, you can be endlessly happy, and then become unexpectedly sentimental. And when a gymnast performs her routine on the mat to such a masterpiece, the result is a true work of art that lives only for those minute and a half. In addition to the fact that it sometimes takes several days to find a suitable composition, it also needs to be processed, arranged for movements and tracks, and set to exactly 1:30 in duration. This requires from the coach, in addition to pedagogical skills, also a developed sense of beauty and skillful handling software music editing..."
The preparation of exercises occurs in several stages:
- selection of music. Together with the coach, music is selected that is most suitable for the gymnast, emphasizing her character and individuality.
- meeting a gymnast. Our choreographer reveals strengths gymnasts: her physical abilities and skills, mastery of the apparatus
- setting up the exercise. In combination with musical accents, the choreographer composes an exercise and learns it in chunks with the gymnast
The duration of one exercise is from 2 to 3 hours.
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Exercise birch or candle, or shoulder blade stand
The exercise we will study today is called “birch” by some, “candle” by some, and “stand by” by some...
Introduction. 3
1 General features of exercise techniques in rhythmic gymnastics. 4
2 General patterns exercise techniques with objects. 8
3 Technique of exercises with tape. 10
3 Technique for typical exercises with a band. 12
Final conclusions... 15
Literature. 16
Introduction
Rhythmic gymnastics is an acyclic, complexly coordinated sport. In general, the exercises of the classification program represent free movement around the site, including elements of dance, plastic arts, facial expressions, pantomime, movements rhythmically coordinated with music without an object and with objects, as well as some elements of simplified stylized acrobatics (semi-acrobatics) in forms allowed by the rules competitions. Thus, the goal of working on technique in rhythmic gymnastics is the art of expressive movement. One of the main tasks of technical training of the body is related to the art of controlling one’s body in natural conditions. The specifics of this sport require development and improvement, first of all, coordination of movements.
Exercises with apparatus are the basis of the classification program in rhythmic gymnastics. The following items are currently used: hoop, clubs, jump rope, ball, ribbon. Due to various shapes and the texture of objects also differs in the technique of handling them.
The existence of specific varieties in exercises with objects and their specificity are determined by two factors. The first of them is the fundamentally possible kinematic forms of movement of the object itself as an independent projectile. The second is the voluntary movements of the gymnast (such as movements without an apparatus). The combination of these two factors leads to the types of apparatus exercises used in rhythmic gymnastics.
Let's take a closer look at the features of the technique of exercises with a ribbon in rhythmic gymnastics.
General features of exercise techniques in rhythmic gymnastics
Rhythmic gymnastics exercises are compiled taking into account the anatomical, physiological and psychological characteristics the body of women, their tendency to soft, smooth, expressive movements performed to musical accompaniment. The variety and wide range of difficulty of the exercises allows them to be used in classes with groups of different ages and levels of fitness. They differ from other types of exercises in their integrity, dynamism and dance character of execution.
The integrity of the exercises is characterized by the simultaneity of performing the main and additional movements, the absence of stops and fixations of intermediate positions in exercises and connections, and assumes the participation of all parts of the body in any movement performed. An example of holistic exercises is the “wave” and wave-like movements, swings.
Dynamism is due to intense movement around the site, as well as various changes in speed, tempo, rhythm, amplitude, direction and strength of movements.
The exercises acquire a dance character due to their close connection with music and elements folk dances, the ability to give movements a different character and different emotional coloring. In this case, the movements are performed in a certain rhythmic pattern and repeated in the required sequence (cyclically).
Integrity, dynamism, and the dance nature of the exercises are closely interrelated.
The means of rhythmic gymnastics include: drill, general developmental, acrobatic and applied exercises, as well as elements of dance, special exercises without an object and with objects (ball, rope, ribbon, hoop, clubs), special exercises for coordinating movements with musical accompaniment.
These means provide great opportunities for a multifaceted impact on students: increasing their functionality body, enrichment with knowledge in the field of rhythmic gymnastics and related practical and theoretical disciplines, motor experience, development of coordination of movements, speed and accuracy of motor reactions, flexibility, jumping ability, endurance for muscular work, types and properties of attention, memory for movements, sense of rhythm , musical ear, education of aesthetic, moral and other personal qualities, formation of correct, beautiful posture, easy gait, gracefulness, elegance of movements.
The elements of rhythmic gymnastics include varieties of steps and running, spring movements, “waves” and wave-like movements, swings and swings, balances, turns, jumps, elements of folk and ballroom dances, exercises with objects.
The following movements are variations of steps and running.
Soft step. It is performed by rolling from the toe to the entire foot with slight bending of the leg at the knee joint.
A high step is performed with a bent leg raised (the thigh and shin form a right angle).
A sharp step is performed sharply, abruptly, from a stance on the entire foot with a small step forward, the foot of the other leg is on the toe.
A wide step is performed by lunging forward with opposite movements of the arms.
The rolling step is performed from a stand on the toes by a small roll from the toe to the entire foot, at the same time bending and then straightening the leg at the knee joint, stand on the toe, the other forward to the bottom. The movement is repeated on the other leg.
The spring step is performed similarly to the rolling step, but at a fast pace, sharply and energetically.
Run. Many types of running are analogues of walking and retain the corresponding names (high running, sharp running, wide running, etc.). Running, unlike walking, has an unsupported phase and is performed more intensely than walking. Hand movements when walking and running may be different.
Spring movements are characterized by simultaneous flexion in all joints and their subsequent extension. They are performed evenly, continuously, elastically, with great muscle tension and at different speeds. Spring movements can be simultaneous, sequential and alternating. Varieties of spring movements can be: spring movements of the arms - flexion and extension of the arms from various starting positions to various final positions; spring movements of the legs - from a stand on the toes simultaneously or alternately; torso from a round squat on the entire foot or on the toes; holistically - performed with uniform tension by bending the torso, arms and legs.
“Waves” and undulating movements are characterized by sequential flexion and extension of the joints. “Waves” are performed with the arms and torso, holistically, evenly, without excessive muscle tension. The “wave” with the hands is performed from the initial position of the arms to the sides, connecting the shoulder blades, sequentially bending the arms in all joints, spreading the shoulder blades, sequentially extending the arms in all joints. The “wave” of the body is characterized by the sequential flow of the crest of the “wave” in the lumbar, thoracic and cervical regions spine. It can be performed standing on your knees, sitting on your heels, standing on your toes, etc. The starting position for a complete “wave” is a round half-squat. In this case, the knee, hip joints, lumbar and thoracic spine are sequentially brought forward, the circle with the arms forward and downwards is performed evenly.
Swings are performed with arms, legs and torso. Swinging movements of the body are associated with bending forward, to the side, backward and with turns. Swings with arms and legs are performed in the main and intermediate planes, in different directions, in an arc and in a circle, in the same name, in different names, alternately and sequentially.
Swings are performed with the arms, torso (forward and to the side) and the whole body (forward, to the side and with a turn). Swings are characterized by an initial push and continued movement by inertia in other parts of the body. When swinging, the sequence of movements is the same as during the “wave”, but the speed is uneven - maximum at the beginning and fading towards the end.
Equilibria are divided into static and dynamic. Static equilibria are divided into vertical and horizontal. Vertical balances are performed with a vertical position of the torso, with various positions of the free leg and arms. Horizontal balances are performed with a horizontal position of the torso and are divided into anterior (the torso is tilted forward), posterior (the torso is tilted back), and lateral (the torso is tilted to the side). The difficulty of balance depends on the size of the support, the position of the torso and the free leg.
Dynamic equilibria are equilibria with changes in the position of the torso and free leg.
Turns are divided into turns on two legs and one. Turns on two legs - by stepping, crossing 180°, 360°, etc.; on one - the same and different names.
The same turns are performed on the right leg in right side, on the left leg - to the left. Opposite turns are performed on the right leg in left side, on the left - to the right, with different positions of the free leg, torso, and arms. The difficulty of turns depends on the number of degrees the turn is performed, the position of the free leg and torso at the moment of the turn.
Jumps in rhythmic gymnastics are divided into push jumps with two legs and one.
Jumping with a push of two legs: straightened, bending the legs back, touching, “stepping” longitudinally and transversely, etc.
Push jumps include: jump, open, closed-open, step, flip, etc.
Elements of ballroom dances include gallop, polka, waltz, etc. Elements of folk dances include Russian alternating, falling, rope, pas de basque, picker, step with stomp, etc.
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;
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,
Compounds 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 in 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
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. Various mode muscle work(yielding, overcoming, ballistic type) contributes 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 in 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 with the transfer of the body from one leg to the other.
More complex movements are swings. Swing involves 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).
1. While resting on your knees, bend in the lumbar spine, then round your back.
2. From a squat 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
10. Side wave: facing the support with transfer of gravity from one
legs on the other, facing the support on two legs, side to the support in a standing position
ke on two legs, 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 various 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 studied simple shapes movements - vertical balances, 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 diagonally, in 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 onto 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 rich. 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 characteristic 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
In rhythmic gymnastics classes, rubber balls with a diameter of 15-18 cm are used, A also 20 cm.
Exercises with jump 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. Required size jump rope is determined in the following way: 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
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.
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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 subject of rhythmic gymnastics. 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 complexity 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 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. Various ways holding the scarf adds variety and complexity to working with it. The most typical ones are grabbing a narrow edge with two hands, a wide edge with two hands, a corner with one hand, and a 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 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. To successfully master these exercises, a special organization of training, selection of appropriate methods and special means, constant assistance and monitoring 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), preservation straight position feet 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. To successfully learn a gymnastic exercise
it is important to determine the correspondence of the student’s capabilities and complexity
movements. The absolute degree of difficulty of a gymnastic exercise
Negation is difficult to define. Therefore, in practice, in order to
to determine whether an exercise can be taught, a special
detailed assessment (study) of potential opportunities
student and technical features exercises. Definition
correspondence between “student and movement” is important for each individual
a new case of learning a new exercise.
First of all, it's beautiful. Secondly, it is very useful. “Rhythmic gymnastics classes help develop flexibility, plasticity, and coordination,” comments Kristina Radikevich, master of sports in rhythmic gymnastics; champion of Russia, multiple champion of Moscow and international tournaments and expert of the company “Gracia&Sport”. “They also improve posture and foot health, which has a positive impact on overall physical health.”
Therefore, even if you don’t fancy yourself the new Alina Kabaeva, it’s still worth a try - at least to improve your well-being, posture and figure.
How do rhythmic gymnastics training work?
Gymnastics lessons for adults are generally similar to what is done in classes in children's groups. “The training includes elements of fitness, stretching, and dancing,” explains Kristina Radikevich. “For example, at each lesson, special exercises are performed to develop flexibility and stretching, to set and correct posture, feet, to strengthen the abs, leg and back muscles. The training also includes mastering elements with a ball, mace, ribbon, jumps, turns, and acrobatic movements.”
If you have never done rhythmic gymnastics before, and in general you are not very familiar with sports, you should first master all these exercises with a trainer in the gym. But you can try to hone some basic elements, such as stretching and foot exercises, at home. This will help you understand whether you like this kind of training. In addition, even these simple exercises will be enough to improve stretching, relax the back muscles, and develop flexibility.
We asked Kristina Radikevich to compose and show us a set of rhythmic gymnastics exercises for adults.
How to build a lesson
* Start your workout with a warm-up. 4-5 minutes joint gymnastics will help warm up the ligaments. Then perform 100 jumping rope jumps: 50 by rotating the rope forward, 50 by rotating it backward.
* Do the exercises consistently.
* Don't chase speed: The complex contains many stretching exercises; they cannot be performed in jerks. “Try to relax and make an effort as you exhale,” Christina reminds.
* Focus on your feelings. Mild muscle discomfort is acceptable, but sharp pain is not. The first indicates that the muscles are gradually stretching, the second can signal an injury.
* Do this program 5-6 times a week. “Regularity is very important when it comes to developing flexibility: the more often you perform the exercises, the faster you will achieve results,” says Kristina Radikevich.
To perform the exercises of the complex you will need a mat and a jump rope.
Ready to start class? Repeat after Christina.
Cranking with a skipping rope
Get down on your knees. Place your right leg in front of you, bending it to a right angle. Place it on your toes, pressing your bent toes against your foot. Lean your body forward, put right hand on your heel and slowly push it forward. After 10-15 seconds, change the position of your toes: straighten them, rest your pads on the mat and again, pushing your heel forward with your hands, stretch your foot. After 10-15 seconds, repeat everything on the other leg.
Tilt to straight legs
Stand straight, place your feet wider than your shoulders. Lean your body forward, touching your hands to the floor. Point your toes to the sides. Place 60% of your weight on your hands. As you exhale, slowly lower your pelvis down, sliding your feet more and more to the sides. Secure yourself in a position accessible to you. Start with 15-20 seconds, gradually increasing this time to 3-4 minutes.
Longitudinal twine
Get down on your knees and extend your right leg forward. Pushing your right foot forward, lower your pelvis lower with each exhalation. Watch the position of the pelvis: both hip joints should be approximately at the same level. Lock yourself in a position accessible to you for 15-20 seconds. Gradually this time should be increased to 3-4 minutes. Do the same on the other leg.
You've probably had the opportunity to watch gymnasts perform on TV more than once, how they masterfully perform the most complex technical elements. All this is many years of training. And where did it all begin?
Mothers bring little tiny creatures to rhythmic gymnastics at the age of 4-5 years. The first year is one of the decisive stages: girls learn the basics of gymnastics - the basic basic elements, they are stretched, they do a lot of flexibility exercises, they pump up the muscles of their legs, abs, back, arms, and learn to pull their toes and knees. And most importantly, girls begin to feel (control) their bodies. In this article we will look at the main (basic) elements with which rhythmic gymnastics begins.
I. Twine.
There are several types of twines: right, left, transverse and vertical. The vertical one is a more complex element and here, in addition to stretching, you also need to be able to maintain balance on one leg. Stretching - has a very great importance for a future gymnast. Therefore, the element needs to be given a lot of attention, especially to the correct execution. Before doing stretching or flexibility elements, you must first “warm up” the child. Jump a little, run with him, do squats, squat (like ducks) so that the child’s muscles are elastic and easier to stretch. Remember - never pull on an unheated (“cold”) child; in addition to pain, you can also damage the baby’s ligaments. Do not do anything abruptly, only with smooth movements and springing several times.
There are several ways to stretch for splits:
1. Place the child on your knees with his back to you. He wraps his arms around your legs. Next, the baby lifts one leg, you take it with your hands (you can take it under the knee, you can take it by the foot) and pull it towards you. Be sure to ensure that the “pelvic bones” are on the same line (not skewed). Do 15-20 springs for each leg (look, of course, at the child - you can do 5 springs and repeat after 5 minutes). Don't forget to stretch both legs, otherwise the baby will be stretched one-sidedly.
2. If you have wall bars- then the child throws one leg onto the wall bars (the higher the better), and you slowly press the supporting leg against the wall bars (spring), in no case sharply. We do this exercise on the right and on left leg, as well as place the child sideways against the wall bars and raise the leg to the side (cross-split stretch). This is preparation for the vertical split; the child learns to balance on one leg.
3. Sitting on the butt with legs apart, two arms raised up, the back flat, we bend one by one to the right leg, to the left leg (we reach for the heels with our hands) and lie down in front on our tummy, with our arms in front of us. This exercise is good to do together with mom (dad) - sit opposite each other and bend over. Then, in the same position, we make circular movements from the right leg to the left (the tummy is as close to the floor as possible).
4. Sitting on the floor, we make a lotus, with our hands we press our knees to the floor (you can use springs, or you can slowly direct your knees to the floor). Ideally, when your knees are on the floor, then you can move on to more difficult exercises.
5. We do an exercise similar to the lotus, only the child lies on his stomach, and the legs at the back are bent at the knees, the “toad” or “lotus on the stomach” position. You need to try to press the child’s butt to the floor.
6. The child lies on his back, two legs up (the legs are straight, extended, the back lies flat) - and you begin to slowly spread the legs to the sides, make small spring movements, trying to bring the legs closer to the floor. Ideal when the legs reach the floor.
7. Place it in front of the child high chair or a stool (something low - see 50-60 in height, you can use a sofa) and put one leg on the stool, and the second leg spreads into a split. And slowly spring your butt towards the floor. Try to keep your child's hips and shoulders in line. This exercise is suitable for stretching the right, left and cross splits.
Properly executed twine:
Right or left split: the child sits on the split, shoulders and hips are in line, the back is straight, knees and toes are stretched;
- cross split: stand on the side and see if the legs are on the same line, the knees and toes are tense, then the child is sitting correctly. If there is no line (i.e. a corner instead of a line), then it is not a split, but legs apart)).
If you want to achieve results in stretching, then it is advisable to do the exercises daily, then the muscles will become more elastic. And of course, the sooner you start doing it, the better.
Another important element for twine is the fold.
II. Fold.
A fold is when a child sits on his butt, legs together in front of him, and his tummy lies completely on his legs, his hands clasped his heels, his knees are stretched like “strings.”
Exercises to help prepare for the fold:
1. The child sits on his butt - his legs lie together in front of him on small chair and bend forward (put your tummy on your legs) trying to grab your heels.
2. The child sits on his butt, legs in front of him - we do exercises with both feet together: towards ourselves - pull towards the floor (20-30 times), knees stretched. Then we fixed our feet towards ourselves and leaned towards the legs, trying to reach the feet and grab them.
3. Standing position: legs together, knees extended, bend forward - you need to put your palms completely on the floor, then try to hug your legs. This exercise can also be performed in motion: we take small steps with our legs together with a forward bend and reach the floor with our hands (or place our palms on the floor), the tummy should lie on the walking leg.
4. We stand facing the wall bars - we throw one leg onto the wall bars at the level of the hips (hips and shoulders on the same line) - and bend towards the leg (to the right and to the left).
Your baby will be better able to do these exercises - if you are an example for him! Do these exercises opposite each other and point out your baby’s mistakes. Be a positive example for him!
What the fold exercise does is stretch the hamstrings, which play a big role when stretching into splits.
III. Bridge.
Your little one has probably tried to stand on the bridge on his own more than once. Even when they are very small, they often bend over backwards, making their first funny parodies of the bridge. How to make bridges correctly?
The correct bridge is when the fingers are as close as possible to the heels of the feet (touching is desirable), the feet are shoulder-width apart (a little wider is possible). The bridge turns out to be beautiful and high.
Exercises to develop flexibility and pump up the back muscles of a child:
1. While kneeling, we bend backwards and place our hands on the floor. We repeat the exercise 10 - 15 times.
2. Lying on your stomach, take your feet with your hands, bent at the knees, and make a “basket” or “rocker”. We pull our legs and arms up and “swing” like a swing. If a child can’t swing, help him a little.
3. The child lies on his tummy, legs together. You hold his legs a little near the feet. The baby tries to raise his back, arms either behind his head, bent at the elbows, or extended in front, and when bending, press his arms to his ears. This exercise can be repeated until the baby gets tired (10 - 20 times), it not only improves flexibility, but also strengthens the back muscles. This exercise can also be done near a wall bars: lying on your stomach, with your back to the wall, secure your feet under the lowest bar and do the backbending exercise, and you can take a ball in your (outstretched) hands - this will make the exercise even more difficult.
4. The child lies on his tummy, legs together and bends back. First, you spring a little by the shoulders, tilt the back towards your legs, and then take his hands (while holding his legs so that they do not move apart) and pull them towards his legs (very carefully).
5. The child, lying on his tummy, tilts his back and bends his legs at the knees, his legs touching the baby’s head.
6. The child is in a standing position near the wall bars, at a distance of 50 - 60 cm from it. He places his hands on the wall bars and bends his back.
7. Positions - hanging on a wall bars (facing the wall), we tear our legs off the wall. Repeat the exercise 10 - 15 times. The more your legs come off the wall bars, the more your back muscles are involved in the work, the greater the effect.
8. Exercise “boat” - the child lies on his tummy and simultaneously raises his arms and legs. Repeat this exercise 10 - 15 times. This good exercise for pumping up the back muscles.
9. The child stands facing you, feet shoulder-width apart - you take him under the back, the baby tilts back - and you make springs - lowering and slightly raising his back. Do 5 - 10 springs and raise the back completely to a vertical position. Repeat this exercise 3 - 4 times, this is a kind of warm-up exercise for the back.
10. A very useful exercise for flexibility in the very early age- this is a cat. Standing on your knees on all fours (hands on the floor), bend your back downwards (your head reaches towards your butt) - “good cat”, then bend your back upwards (your head reaches towards your tummy, a kind of tubercle is formed) - “evil cat”. IN game form This exercise - the exercise goes well even with the smallest decks that can only crawl.
When the child’s back is already a little prepared, it’s time to start teaching him how to make a bridge “from the top,” i.e. bridge from a high position. First, it is better to lay something soft on the floor (so as not to hit your head), since the child’s arms are still weak and will creep to the sides, and of course, do this exercise at first only with mom (dad) nearby. Then you should take the correct stance: feet shoulder-width apart, hands at the top near the ears, eyes raised up and looking at the tips of the fingers. Then hold the child under the back (it’s better for you to take a position on the side of the child and he will, as it were, lie on your hand), the baby little by little (slowly) begins to tilt back. When the deflection is so good (the eyes see the floor), then you can lower your hands to the floor. You can also hold the child by the swimsuit (T-shirt, blouse) while standing in front of him. Each time, reduce the degree of your participation in the process of standing on the bridge. When you are sure that the child will not fall on his head, try to have the child make the bridge on his own.
And one more very useful exercise that will help your baby learn to do a “bridge from above”:
- the child stands with his back to the wall (preferably a Swedish wall) at a short distance from it, bends and begins to gradually move the handles to the very bottom of the wall and then, moving his hands to the floor itself (if it is a Swedish wall, then he intercepts the sticks alternately with the right and left hand).