What accessories and equipment will be needed for rhythmic gymnastics classes?

Looking at the refined elements in rhythmic gymnastics, it seems that there is more of an innate grace and clear consistency in them. But every movement of a gymnast is, in fact, the result of hard work and, often, many injuries. And in order to somehow protect female athletes, numerous auxiliary items have been developed for rhythmic gymnastics.

Elastic bandages and bandages

When working with any rhythmic gymnastics equipment, you can get a sprain or injury. The use of bandages and bandages is widespread - they can both prevent sprains and help you continue training with an existing injury. If your back is injured, they put on a backrest or a bandage - it tightens the stretched joints, reduces painful sensations and groups muscles. You can also use bandages to secure ankles, shoulders, elbows, and knees.

Knee pads

Another important accessory for rhythmic gymnastics is knee pads. Any workout consists of constant movements, jumps, turns, jumps, and it is the knees that experience most of this load. There are cases when, due to knee damage, it was necessary not only to undergo a rehabilitation course, but also to leave the sport altogether.

It is very important to use knee pads specifically for children - undeveloped joints can easily be deformed by a fall or an unsuccessful jerk. When choosing this protective accessory, you need to pay attention to comfort during movements. Knee pads, as a rule, are made of elastic material, but if the size is small, it will restrict movement and may unnecessarily tighten the knee. In this case, the knee pad must securely fix the knee joint.

When choosing a knee pad, you need to pay attention to the adjustment. Knee-joint may increase due to minor injury, and it is desirable to be able to increase the volume of the knee pad.

Back belt

Rhythmic gymnastics training requires muscles to be toned and in a warm state. This can, of course, be achieved by warming up, and a back belt helps support. This belt warms up the lower back muscles, does not restrict movement during training, is durable and very elastic. Most often, such belts are made with the addition of fleece, which does not absorb moisture, so you should wear the back belt over a training T-shirt or swimsuit.

Exercising intensively for several hours a day on a variety of gymnastic floors, it’s easy to rub your toes until they bleed. At the same time, a graceful foot cannot be shackled in heavy shoes, so they use slippers or half-shoes. In ordinary Czech gymnastics, very young children most often practice - static movements are enough for them, they do not use a lot of apparatus for rhythmic gymnastics. However, trainers recommend immediately accustoming your feet to using professional shoes - half shoes.

Half shoes made of leather are considered the most durable.

Such shoes can also be called ballet flats, half-slippers, mules, or toes. Half shoes are made from fabric, leather, or a combination of these two materials. Leather shoes are considered the most durable. For regular training, you can take inexpensive half shoes, because classes are not always held on gymnastics mats, and the intensity of friction on the floor will wear off the shoes.

Sports uniform

Everyone knows that for rhythmic gymnastics competitions, athletes prepare special costumes for performances. But ordinary training should be carried out in a convenient, practical form.

If for performances leotards are more familiar to spectators, then during training, in addition to them, entire sets are often used - leggings, leg warmers, boleros, sweaters, back belts, shorts. When choosing a sports uniform for exercise, it is important to pay attention to the material - it should stretch perfectly, be invisible to the skin, and not form wrinkles. In the first years of training, gymnasts are recommended to wear sports swimsuits and complement them with skirts or shorts.

Auxiliary things

To hone skills, as well as in classes with children, she uses a lot of additional, auxiliary equipment. Children are often offered a balance cushion. The pad will improve the functioning of the vestibular apparatus and increase the degree of balance.

Older gymnasts use a rubber band stretched in several layers to stretch their legs. After such exercises, the gymnastic platform becomes especially easy to perform—your legs get used to the strong pushes in an attempt to stretch the rubber, and it becomes easier to push off from the platform.

One more additional elements are weighting agents. These items help diversify your workouts and focus on developing the required muscles. You can use weights on your arms or legs - these helpers will improve blood circulation in a given part of the body. IN intensive training In rhythmic gymnastics, it is important to be careful when choosing the weight of weights. At the very beginning, you can use cuffs weighing 0.2 kg. You can increase the weight only in increments of 100 grams. Weights that are too heavy can cause injury!

When training, it is important to be careful when choosing the weight of weights.

Packing your suitcase for competitions

When planning to go to competitions, it is important not to forget the most useful and necessary things. For a trip, it is better to choose a backpack for gymnastics or a suitcase on wheels - there is absolutely no need for extra stress on your arms and back. Basic rhythmic gymnastics items will be provided at competitions; all that remains is to take personal items.

For future field training, you will need to take with you:

• 2 pairs of white socks and warm socks;
• Towel
• Uniform - T-shirt, tights, swimsuit;
• Panties and swimsuit;
• 2 pairs of Czech shoes;
• Equipment for classes – jump ropes, tape, packed in cases;
• Cosmetics items;
• Protective equipment.

In addition, you need to take care of the convenient transportation of bulky items of sports equipment - a children's hoop, balls, a foot trainer.

A list of personal items for a trip might look like this:

• Documentation;
• Pajamas;
• Underwear;
• Toiletries;
• Towel;
• Notebook for notes, pen;
• Chargers for gadgets.

In addition, there will always be several suits - training, performance and team - which, as a rule, are worn to competitions.

As if it were not enough to imbue rhythmic gymnastics with incredible grace and plasticity of the human body. For some reason, the gymnasts were given rhythmic gymnastics apparatus and... made the performances simply beyond belief.

Rhythmic gymnastics is a fairly young sport. In 1913, the Higher Courses of P. F. Lesgaft was opened graduate School artistic movement. The first teachers were the masters of the Mariinsky Theater, transferring the art of ballet to the emerging sports direction.

I think the real birth of a sport occurs when competitions begin. The first competition (city) in rhythmic gymnastics was held in Leningrad, in April 1941. The Great Patriotic War, for obvious reasons, stopped the development of the direction. However, like all other sports. Already in 1948, all-Union competitions in rhythmic gymnastics were held, for which a classification program and competition rules were developed. From that moment on, the development of rhythmic gymnastics flowed rapidly, attracting more and more participants to the ranks.

Since 1949, the USSR championships have been held annually. In the 60s, rhythmic gymnastics was officially recognized as a sport by the International Gymnastics Federation. After the 1980 Olympics, at the IOC Congress it was decided to include the area in the program of the Olympic Games. So rhythmic gymnastics is not just a sport, but a Big sport.

During its rapid development, rhythmic gymnastics, thanks to the use of apparatus, turned from a dance into something that today pleases many fans and connoisseurs of this sport. Today, major competitions are not held at all without the use of rhythmic gymnastics apparatus.

Clubs for rhythmic gymnastics

Modern clubs for rhythmic gymnastics are made of plastic or rubber, replacing clubs made of wood. The length of the mace is in the range of 400 - 500 millimeters and has an exact weight of 150 grams. Clubs may be decorated with multi-colored tape, and Lately It is even allowed to use clubs with velvet crustaceans - so that the projectile does not slip out of your hands.

Rhythmic gymnastics ball

This is the most favorite subject among gymnasts, especially little ones. Balls are a very “fun item” in every way, especially in the color scheme.

Offers a rich color range Italian manufacturer“Pastorelli”, you can easily match the color of the ball to your swimsuit.

Quality, beauty and reasonable price - this is a real find for individual gymnasts, especially for group gymnasts!

A hoop is one of the objects in rhythmic gymnastics. Hoops are made of plastic, PVC or polyethylene. Previously, hoops were made of wood. The diameter of the hoop is 70-90 cm (depending on the height of the gymnast).

Hoops can be plain or multi-colored. Many gymnasts cover them with colored tape for beauty. The world leader in the production of windings for hoops and the hoops themselves is Pastorelli; there is not a single rhythmic gymnastics team in the world that does not use these products. You can easily verify this by purchasing a winding and a hoop at the Pastorelliolympic store in Moscow. There are two types of hoops: Rodeo and Sidney, they differ in rigidity

One of the least favorite items is the jump rope, but this item is necessary, first of all, for the development of push and endurance in gymnasts; the ability to manipulate the rope helps in the development of all reflexes.

Exercises with a skipping rope are spectacular and at the same time difficult to perform. The Italian company Pastorelli came to the aid of gymnasts in easing their plight, which developed a series of jump ropes that differ in the rigidity of the weave and the rainbow color scheme. You can choose a Pastorelli jump rope for all ages and any level of gymnast training!

The most spectacular, elegant and beloved item. Girls who come to rhythmic gymnastics for the first time are fascinated by this particular subject. The wand should be comfortable and beautiful. The fabric of the ribbon should be made of silk and hold the design. The attachment to the ribbon (carabiner) gives gymnasts quite a few problems.

Our company offers sticks, ribbons and strong attachments to them and, like ALL Pastorelli items, ribbons and sticks are approved for performance at world-level competitions by the International Gymnastics Federation - FIG.

The correct balance and, in general, the quality of performing rhythmic gymnastics apparatuses, although not the cornerstone of a good performance, unlike the preparation of an athlete, is still significant and undoubtedly important. Our company offers perhaps the best equipment for rhythmic gymnastics worldwide famous manufacturer Pastorelli. And he does it professionally and with pride!

In the world of gymnastics, there is a problem of understanding in what hierarchy competitions are located in Russia and in the world. In this article, we tried to build a hierarchy of rhythmic gymnastics competitions in St. Petersburg, in Russia, in the world, and also told how selection for competitions takes place, a little about competition programs, and category requirements.

Article structure:

• General classification of competitions
• Competitions in St. Petersburg
• Dividing competitions into groups for assigning categories
• World Cup stages
• How is selection for competitions carried out?
• About competition programs
• Bit requirements

Classification of rhythmic gymnastics competitions

• official - championships and championships approved by the Federations and unofficial - tournaments, match meetings, cups, etc.;
• classification - in compliance with all competition rules and rules for assigning categories and non-classification - according to simplified rules, incomplete program;
• by scale: Olympic Games, World Games, World Championships, continental championships (Europe, Asia, America, Africa), regional games (Pan-American, Pan-Arab, Asian, Mediterranean, etc.), national (Russia, Ukraine , Bulgaria...), city, district, intra-school;
• by qualification level - highest, first, second and third groups;
• according to the form of testing - personal, team, personal-team, in group exercises;
• in terms of content - qualifying, all-around, and individual events;
• by age categories: children, juniors, adults;
• by group affiliation: among schoolchildren (gymnasiums, sports days), among students (universiade), among sports clubs (clubs), etc.;

Hierarchy of rhythmic gymnastics competitions in St. Petersburg

There are a lot of competitions held for the youngest gymnasts, for example: “ Winter's Tale", "Thumbelina", "Scarlet Sails".

Each sports school organizes its own competitions and tournaments. The details of the competition and the timing are decided by the St. Petersburg Rhythmic Gymnastics Federation.

In St. Petersburg, in the first half of the academic year, competitions are held, such as “The Hopes of St. Petersburg”, based on the results of which girls competing in the Candidate Master of Sports program (hereinafter referred to as CMS) are selected for the “Hopes of Russia” in individual and group competitions . The winners and prize-winners of the “Championship of St. Petersburg” participate in the “Championship of Russia” under the CCM program in the personal and group program.

The next competition is the “St. Petersburg Cup”; based on the results of these competitions, girls performing under the Master of Sports (hereinafter referred to as MS) program are selected for the “Russian Cup”, both in the individual competition and in the group competition.

In the second half of the academic year, the main competitions in the city are held - the “Championship of St. Petersburg”. Based on the results of the finals of these competitions, a certain number of gymnasts from the city go to the “Russian Championship” both in the individual and in the group program.

The main competition for female athletes performing in group exercises is the “Tournament in memory of the Honored Trainer of the USSR Yu. N. Shishkareva.”

International classification of rhythmic gymnastics competitions

The qualification division of competitions into groups is of fundamental importance for assigning categories in rhythmic gymnastics in the world:

List of international tournaments of group “A”.

• Competitions of the “Grand Prix” series (the strongest international class gymnasts participate).
• Baltic Sea Games, “Baltic Circle”, Riga.
• France, Calais.
• Yugoslavia, Ljubljana.
• Italy, Prato.
• Slovakia, Bratislava.
• Portugal, Portimao.
• Bulgaria, Varna.
• Czech Republic - “Giti-Kap”, Brno.
• Switzerland, Bern.
• France, Corbel-Essonne.
• Germany - Masters.
• Russia: tournament for prizes from the magazine “Woman’s World” (subject to the participation of at least 6 countries); tournament in memory of Oksana Kostina (subject to the participation of at least 6 countries).
• Ukraine, Kiev “D-cup”.

World Rhythmic Gymnastics Championships

The World Rhythmic Gymnastics Championships are held in accordance with the four-year Olympic cycle: individual-team - in odd years (in the 1st and 3rd intermediate years), for group exercises - in even years (2nd and 4th intermediate years ).

The World Championships, held one year before the Olympic Games, serve as qualification for the Olympic Games.

The program of the individual-team world championship includes:

• competitions I - qualifying competitions individual and team
• competition II - personal all-around final
• competition III - final in certain types all-around
• competition IV - final of team competition

Qualifying competitions (No. I) for teams and individuals are determined by:

• participants of competitions II, III and IV;
• distribution of teams up to 9th place;
• distribution of gymnasts in the all-around up to 31st place;
• distribution of gymnasts up to 9th place in each event. (and then in the final these 9 athletes compete for prizes)

Team competitions involve 3-4 gymnasts from each country with 1-4 exercises (a total of 12 exercises per team). The final result is determined by adding the 10 best scores.

In the finals of the team competition IV, the 8 best teams participate after completing the first and second exercises (after each round), 2 teams are eliminated from the team competition. The remaining 4 teams continue to fight - perform the 3rd and 4th exercises.

The final distribution of places is based on the sum of the 12 best scores (out of 16). The team with the best (highest) total is declared the champion.

The 30 best gymnasts from the qualifying competition (I), but not more than 2 from one country, participate in the individual all-around final (II). The program consists of 4 exercises using the four specified objects. The distribution of places is based on the sum of four scores in the all-around final. The gymnast who scores the best (highest) amount becomes the absolute world champion.

The final of individual apparatus exercises (III) involves the top 8 gymnasts from the qualifying competition (I), but no more than 2 gymnasts per country. The distribution of places is determined by the scores obtained in the final. The gymnast who receives the best (highest) score is declared the world champion in this event.

The World Group Exercise Championships consists of 3 sections:

• all-around;
• final exercise with the same objects;
• final exercise with two different objects

In the all-around group exercise competition, each country must present two different exercises performed on different days: first, with 5 identical apparatus, which are not available in the individual competition; the second - with 2 types of apparatus selected by the technical committee of the International Gymnastics Federation. Assigned items are valid for 2 years.

Exercises are performed by 5 gymnasts; any other number is not allowed. There can be 6 gymnasts entered (one reserve, or participates in only one exercise).

The winner is determined by adding the scores in the two exercises.

The final group exercise competition involves the top 8 teams in each event in the all-around competition. The group that receives the best (highest) score in the final becomes the world champion in this event.

World Cup stages

The Rhythmic Gymnastics World Cup is held in several stages, which are approved by the Federation. Competitions are held without finals. The World Cup is a series of competitions held over six months. The winner is the gymnast who scores greatest number points for performances.

Olympic Games in rhythmic gymnastics

The Olympic Games are held once every four years ( leap year). Rhythmic gymnastics competitions include individual all-around and group all-around.

Individual all-around competitions include:

• qualifying competitions
• final competition

24 gymnasts selected based on the results of the previous World Championships take part in the qualifying competition (see Technical Regulations).

The distribution of places is determined by the total points for 4 exercises with objects.

The top 10 gymnasts based on the results of the qualifying competitions participate in the final competitions.

The gymnast who receives the most points for 4 apparatus exercises in the final is declared the Olympic champion.

All-around group exercise competitions include:

• qualifying competitions;
• final competitions.

The qualifying competitions involve groups that qualified at the previous World Championships and 2 additional groups as decided by the International Gymnastics Federation.

Places are distributed based on the total for 2 exercises.

8 participants in the final best groups based on the results of qualifying competitions.

The group that receives the highest score for 2 exercises in the final becomes the champion of the Olympic Games.

Selection of athletes in rhythmic gymnastics for city competitions, all-Russian, and world championships

At the main city competitions (St. Petersburg Championship, St. Petersburg Cup) only the best gymnasts perform, who are representatives of the sports improvement group, i.e. those who have high level skills at a given sports stage, according to the appropriate age. Gymnasts qualify for sports school, the club where they train. The coaching staff selects well-prepared athletes who are able to show high results at city competitions.

A certain number of gymnasts allowed from each subject qualify for the All-Russian competitions. Those gymnasts who showed high results at the main competitions in their city and were selected as a result of the finals of the competition by decision of the main panel of judges can perform at all-Russian competitions.

Only those gymnasts who are part of the Russian national team and are able to show the highest skill (high technical performance) participate at the world level. The competition in the Russian team is very strong. Only stable athletes defend the honor of the country, and for this they need to establish themselves and show good results at previous competitions. Final decision receives the coaching staff of the Russian national team, headed by head coach I.A. Viner-Usmanova.

Gymnasts are selected for the National Team based on how technically she works with apparatus, how well she masters the technique of gymnastic elements, that is, on the level of the athlete’s preparedness.

Program of competitions in rhythmic gymnastics at the city and all-Russian levels

At the city level, competitions take place over 2-3 days, depending on the number of participants and the competition program. Gymnasts usually start competitions younger age, finished by athletes competing in the Master of Sports program.

At the All-Russian level, competitions are held for 3-4 days, taking into account the day of arrival and testing of the site.

Gymnasts perform with apparatus: jump rope, hoop, ball, clubs, ribbon. For little girls, the main thing is exercises without an object.

Bit requirements

Master of Sports of International Class - take:

in all-around:

• 1-6 place on Olympic Games;
• 1-5 place at the World Championships;
• 1-3 place at the European Championships;
• 1-3 place at the Goodwill Games;
• 1-2 place at the World Cup stages;
• 1-2 place at the world championships among clubs (seniors and juniors);
• 1-2 place at the European Championships among clubs (seniors and juniors);
• 1st place at the European and World Championships in the team competition;
• 1st place at the European and World Championships among clubs in the team competition;
• 1st place in international competitions of category “A”, provided that the athlete took 1st-2nd place at the championship of Russia (Ukraine or Belarus) during the calendar year;
• 1-2 place at the European (Championship) among girls;
• 1-2 place at the World Universiade;
• 1st place at the Russian (Ukrainian or Belarusian) Championship (final) or the Russian Cup (Ukrainian or Belarusian), subject to the participation of at least 3 teams, 50% consisting of international class masters of sports (hereinafter referred to as MSMK) of the previous year

separate types:

• 1-3 place at the World Championships;
• 1-2 place at the European Championships

In group exercises:

in all-around:

• 1-5 place at the Olympic Games;
• 1-2 place at the European Championships among girls;
• 1st place at the Russian (Ukrainian or Belarusian) championship, provided that the Russian (Ukrainian or Belarusian) national team took 1st-2nd place at the World or European Championships;

in separate types:

• 1-6 place at the Olympic Games (since 2008);
• 1-3 place at the World and European Championships;
• 1st place at the championship of Russia (Ukraine or Belarus), subject to the participation of at least 10 MSM from the previous year

Master of Sports of Russia (Ukraine or Belarus) (not younger than 16 years old by year of birth):

Score 66 points in the international quadathlon total (in each event, on average, 16.5 points) Confirming the MS title is not required.

Candidate Master of Sports (13 years old)

Score 58 points in the all-around. The CMS category must be confirmed every 2 years.

1st category (11 years)

Perform at competitions of at least a city scale or tournaments In group exercises: at least a city scale or tournaments with the participation of at least 5 teams. Score 50 points in the all-around.

2nd category (10 years)

exercises without apparatus and 3 voluntary exercises with apparatus at competitions of any rank. In group exercises: one exercise without apparatus, a second exercise with apparatus of choice (4 gymnasts perform exercises) at competitions of any rank. Score 46 points in the all-around.

3rd category (9 years)

exercises without an object with mandatory elements and 3 free exercises with apparatus of choice. In group exercises: one exercise without apparatus, the second exercise with apparatus of choice (4 gymnasts perform exercises) at any competition. Score 33 points in the all-around.

1 youth category (8 years)

exercises without an apparatus and 3 free exercises with apparatus of your choice at competitions of any rank. In group exercises: one exercise without an apparatus, a second exercise with apparatus of choice (4 gymnasts perform the exercises) at competitions of any rank. Score 19.5 points in the all-around.

2nd youth category (7 years)

exercises without an apparatus and 2 free exercises with apparatus of your choice at any competition with judges of the 1st category. Score 8.5 points for the exercise.

3rd youth category (6 years)

exercises without an apparatus and a free exercise with an apparatus of your choice at any competition for beginning gymnasts. Score 8 points for the exercise.

We tried to structure the information about the classification of competitions in rhythmic gymnastics, how the selection process takes place and what category requirements are established. We hope you found this article helpful.

IN rhythmic gymnastics widely used exercises with various items: small and medium ball, rope, hoop, ribbon, pennant, scarf. They contribute to the development of fine muscle sense, eye, teach precision in movements, and improve their coordination. In addition, they allow you to create beautiful, interesting movement patterns.

All exercises with apparatus in rhythmic gymnastics are based on movements without an apparatus. Therefore, you should switch to them after systematic training in performing exercises without objects. Include one item in each workout. Start with a small (tennis) ball.

Ball exercises

Exercise No. 1

Place the ball in the palm of your right hand and lift your left hand to the side. Squatting slightly and lowering your head to your chest, throw the ball up. When finishing your throw, straighten your body, raise your head and look at the ball. (Fig. 1 a, b)

Now catch the ball with your right hand, also squatting slightly and tilting your head. At the moment the ball touches the hand, it continues to fall, thereby passing (softening) the impact of the ball on the palm. (Fig. 1 c, d)

Exercise No. 2

Repeat the upward throw with your left hand, following the same requirements. Make 4-6 throws with each hand.

Exercise No. 3

Throw the ball with your right hand and catch it with your left (4-6 times).

Exercise No. 4

At the moment when the ball is at the top, clap your hands above your head, behind your back.

Exercise No. 5

Throw the ball higher and, when it is at the top, turn in place, stepping on your toes. Stretch your arms to the sides. (Fig. 2)

Repeat the throws with the other hand, turning in the opposite direction 2-4 times.

Exercise No. 6

Hold the ball with your fingers on top. Squatting slightly and rounding your back, hit the ball on the floor. (Fig. 3 a)

After the rebound, pick up the ball in your palm and, without stopping its movement, kick it slightly upward. Do the same with your other hand. Repeat the movements 4-6 times.

Exercise No. 7

Take a step with your left foot, bending your right foot forward, and at the same time throw the ball up with your left hand. (Fig. 4).

After catching the ball, step with your other foot and throw the ball with your right hand. Repeat 6-8 times. Now complicate the throw by doing it not while walking, but by jumping on the supporting leg (8-10-12 times).

Exercise No. 8

Throw the ball with your right hand under your left, stretching it forward (Fig. 5 a), and catch it with your left palm. Then, without holding the ball, throw it with your left hand under your right (Fig. 5 b) and catch it with your right. Throw the ball continuously with each hand 4-6 times while looking at the ball.

Exercise No. 9

Throw the ball with your right hand under your bent knee left leg(Fig. 6 a) and catch it with your left hand. Without holding the ball, throw it under your right foot. (Fig. 6 b). Throws should be done 2-4 times under each leg.

Exercise No. 10

Make jump throws, that is, while throwing under a bent leg, the other leg should push off the floor. During "jumps" move forward or backward. (Fig. 7). Repeat all 2-4-6-8 times.

Exercise No. 11

Combine throws under the arm (Fig. 5 a, b) with throws under a bent leg (Fig. 6 a, b) into one continuous exercise.

Exercise No. 12

Holding the ball with your right hand, move it down and back, simultaneously bending at the elbow and then at the wrist joint. Then throw the ball in an upward arc over your right shoulder (Fig. 8 a, b) and catch it with your right hand.

This throw is called a "twist". Repeat with your left hand. Make 4-6 throws with one hand and the other. This movement can be performed while dancing the Polka.

Exercise No. 13

Extend your arms to the sides, place your legs apart. Hold the ball in your right hand. Then, squatting slightly on your right leg and tilting your body to the right, throw the ball “twisted” behind your back so that it does not touch your back and flies in an arc behind you. left hand(Fig. 9 a, b)

Having caught the ball with your left hand, do not hold it, but throw it “twist” behind your back to right hand. Repeat this 4-6 times.

Note:

Once these basic movements with the ball have been mastered, you can combine them together at your discretion into short exercises and do them as a group, standing in a circle or moving to the music with Polka or Gallop dance steps.

From a small tennis ball, move on to a medium one. This is an ordinary rubber ball, with a diameter of 15-16 centimeters. It is more difficult to do exercises with it, so first you should learn to control a small ball well.

Exercises with a jump rope

Having mastered the ball, you can move on to exercises with a skipping rope in rhythmic gymnastics. It is sold in sports stores. To choose a rope that suits your height, stand with both feet in the middle of the cord and pull the handles toward your shoulders. (Fig. 10). You can make a jump rope yourself: thread it through wooden handles hemp rope, thick cord or rubber tube.

Exercise No. 14

Rotating the rope forward, make jumps, straightening one leg and then the other (Fig. 11). Keep your body straight and your toes pulled up. Rotate the rope using only the wrist joints. Do 8-12 movements.

Exercise No. 15

Repeat the previous exercise, rotating the rope backwards (Fig. 12).

Exercise No. 16

Jump on one leg, bending the other forward (4 times). Without stopping the forward rotation of the rope, repeat the jumps on the other leg (Fig. 13)

Perform the same movement while rotating the rope backwards.

Exercise No. 17

Rotate the rope forward one time simply, and another time with your arms crossed. Do the jumps at the same time, pushing off with both legs. (Fig. 14 a, b). Do 8-12-16 jumps continuously. Then repeat the same thing, rotating the rope backwards.

Note: After doing two or three exercises with a skipping rope, rest, but do not stand still, do not sit down, but walk a few steps, breathing deeply.

Exercise No. 18

Fold the rope in half and take both handles in your right hand. Lean forward and rotate the rope with your right hand under your feet, jumping over it with one leg or the other (Fig. 15).

Do this 6-8 times, rest and repeat the exercise, rotating the rope with your left hand.

Exercise No. 19

Pushing off with both feet, make an energetic jump up so that at this time the rope rotates twice under your feet. This will be a double rotation. Repeat it 2-4-6 times.

Note: Individual exercises with a skipping rope can be combined in different ways. They are good to perform to Russian dance melodies.

Exercises with tape

Ribbon exercises in rhythmic gymnastics can be done in big room, in the hall and in the air. The length of the tape is 5 meters, width 3-5 centimeters. Attach one end of it to the stick using a ring. Stick length 65-70 cm (Fig. 16 above)

Exercise No. 20

Stand on your toes, take the stick with the ribbon in your right hand and make an energetic swing to the left in a large arc, and then, without stopping the movement, return it to the right with the same swing. The legs are slightly bent at the knees. (Fig. 17) Repeat this 4-6 times.

You can make circles rather than arcs by rotating the tape several times in front of you. Or do circles overhead while standing on one leg. (Fig. 18). During rotations, you can move forward with steps and jumps.

Circles can also be done in the lateral plane (Fig. 19), standing on one leg or moving forward with dance steps.

Exercise No. 21

Standing slightly bent over on two or one leg, make short rhythmic movements with the tape up and down. (Fig. 20). With this movement, the tape will wriggle like a “snake”. This “snake” can also be done with a turn in place (Fig. 21), but in this case the tape should not touch the floor.

Exercise No. 22

By rotating the tape in continuous circles in the front plane, you can jump over it, as if stepping first with one and then with the other foot. (Fig. 22)

Exercise No. 23

Running with a ribbon, during which the ribbon snakes through the air. (Fig. 23)

Combine movements in an arc and in a circle with “snake”, running, jumping and turning. It will be a nice exercise.

Exercises with a scarf

To exercise with a scarf, get a piece of silk, very light material, 2 m long and 80-90 cm wide. A gas scarf is suitable for this purpose. With it you can do many of the movements described in the exercises with the tape, for example, arcs and circles in the front (Fig. 24 above) and lateral (Fig. 25) planes. The scarf should be held with one hand by the narrow edge.

Swing the scarf, holding it by the wide edge.

Run quickly with the scarf raised above your head (Fig. 26 above)

Make jumps, holding the scarf with both hands by the wide (Fig. 27) or narrow (Fig. 28) edges.

Lean back (Fig. 29)

Stand on one leg, maintaining balance. (Fig. 30)

Note: Individual movements with a scarf can also be combined into short exercises, performing them to music.

Several guidelines for exercises with objects

Starting with the first exercise, make sure that your whole body is involved in the movement. So, when throwing a ball up, the movements should be performed in a “wave”. Free hand must remain in the same position unless she is actively participating in the movement.

At the moment of catching the ball, in most cases it is necessary to soften its impact, as indicated in exercise No. 1 (Fig. 1 c, d). The whole body takes part in passing the falling ball: body, legs, arms. A sort of “round” half-squat occurs. In general, in all exercises with apparatus in rhythmic gymnastics the active participation of the whole body is necessary.

Each exercise should be repeated, doing it with your right and left hands. Combine the previous exercise with the next one to get new short “ligaments”.

Be careful with the jump rope. Don't overload your body with jumping!

Alternate movements with rest, gradually increasing the number of jumps.

An indispensable condition for all exercises is proper breathing. He cannot be detained. Always breathe deeply and rhythmically. Remember about posture too.

After your workout, don't forget to do some final calming exercises.

Compose your own short exercises with individual subjects. Perform them as a whole group.

According to the magazine...