Nowadays, discussions about the importance of healthy lifestyle and sports are no longer taking place - it has long been recognized as official medicine and has found widespread understanding in the public mind. The need for an active lifestyle is now recognized even by the most lazy. There are no sports activities of any kind - from relaxing yoga poses to exorbitant loads with a barbell. A gym visit is a prestigious and almost mandatory (in certain circles) lifestyle element.
But what if the subscription to the fitness center requires material and time resources, which are already in short supply? Do not worry, there is a much simpler and no less effective way to maintain your own health. And it consists in the implementation of the so-called outdoor switchgear, which can be done both at home and on a walk. And most importantly - absolutely free!
That's what we’ll talk about today. So what will we talk about?
General developmental exercises (or OSI) have a serious place in the existing system, according to which the physical education of the younger generation is conducted. No one can dispute their need for the timely and healthy development of the child, the training of the skill of conscious control of their own movements. This is an excellent tool in the hardening, strengthening and healing of the whole organism.
General developmental exercises in physical education are used during classes (for schoolchildren and not only), the development of morning gymnastics complexes and physical education minutes, especially widely - at children's parties. Traditionally, it is customary to combine them with hardening procedures. Properly performed exercises are the key to the normal physical development of children.
General developmental physical exercises are movements specially designed for all parts of the body - arms, legs, neck, shoulders, torso, etc. They can be performed with varying degrees of muscle tension, amplitude, speed. During the execution, an alternation of tempo and rhythm is provided.
The task of the outdoor switchgear is to improve both the physical and mental qualities of the child, prepare him for complex exercises, train the muscles, increase the speed of their contractions, improve joint mobility, and develop normal posture.
What is characteristic of them?
ORU has certain features: precise dosage, the possibility of using in a huge number of options and combinations. This is the key to selective action on specific muscle groups and on various body systems. For example, in order to form correct posture, one should choose such exercises that can strengthen large muscle groups of the back and shoulder girdle, optimize breathing (in this case, intercostal muscles and diaphragm are strengthened).
When the outdoor switchgear is systematically repeated, a certain motor experience, abilities and qualities are gained that will certainly come in handy both in practical life and in the formation and development of complex skills in gymnastics.
General developmental exercises for children in the process of posture formation are extremely important. Only thanks to them is it possible to strengthen the muscles that ensure the correct position of the spine and feet. This is necessary for the normal physical development of children. Indeed, the bends of the spine are formed precisely at preschool age, and finally this process is completed only at 11-13 years. Abdominal muscles are also experiencing serious stress (especially when exercises are performed from a prone position). Strengthening them is necessary for proper digestion and respiration. That is why general developmental exercises in kindergarten and school are carried out without fail and are included in the physical training program for pupils.
About proper breathing
ORU not only form the musculoskeletal system, but also serve as a reliable means to improve the state of the respiratory system, their development. This happens because any of the complexes includes a series of exercises to strengthen the diaphragm, which is our main respiratory muscle, as well as intercostal and abs muscles, which also contribute to deep and healthy breathing. With measured and rhythmic movements, the ability to rationally breathe is formed - to control the duration and strength of inspirations, to exhale, to measure their frequency and rhythm with movement.
The presence of a clear rhythm, a predetermined dosage, and a regularly changing load in the outdoor switchgear lead to the strengthening of our main muscle - the heart. At the same time, the stroke volume of the heart increases, the rhythm of its contractions is adjusted.
Significantly affect general developmental exercises and on the nervous system. Forming a quick reaction, good coordination, they most beneficially affect the mental development of pupils.
Conclusions: the systematic conduct of general developmental exercises leads to a comprehensive healing effect on the human body and provides:
- formed basic coordination of movements;
- developed physical qualities (we are talking about strength, speed, flexibility, endurance, coordination);
- the increased attention instilled in children together with discipline and organization.
How are they usually classified?
To make it easier to navigate in all the variety of existing outdoor switchgear, let's try to deal with their main classifications that are applied in practice.
- According to the so-called anatomical sign (which muscle groups are engaged in providing movement). There are basic general developmental exercises for the arms and muscles of the shoulder girdle, for the pelvic girdle and legs, for the trunk and neck. In addition, there are those for the whole body. The classification also provides for finer fragmentation, in which sets of exercises for certain muscle groups or for a particular muscle are distinguished.
- Another classification principle is a sign of predominant effect. The division of the outdoor switchgear into sets of exercises for developing strength, stretching and relaxing depends on its orientation. Combinations of all three types are the contents of all other exercises. But in connection with their methodological significance, breathing exercises are singled out separately for coordination and posture.
- Another sign is the use of shells and objects. You can perform outdoor switchgear without them. But there are many general developmental exercises with objects (rattles, sticks, flags, hoop, skipping rope, dumbbells, stuffed ball , etc.). Also used are shells in the form of a gymnastic wall, benches and exercise machines.
- The fourth classification is based on the sign of organization - whether general developmental exercises are carried out in groups or individually. ORUs are in the form of single exercises performed by two or three, in grip in a circle, in rows and in closed columns, as well as in motion.
- Classification depending on the starting points. ORU are divided into those performed from the rack, gray, squat, lying position, from the emphasis or from the hang.
To accurately describe a particular exercise, you can give the whole set of classifications.
How to make up an outdoor switchgear complex?
Engaged in its preparation, the trainer cannot but take into account such factors:
- composition of students by age and gender;
- the presence of deviations in the state of health;
- degree of training of students;
- nature and subjects of the lesson.
Taking into account the above factors, methods for carrying out general developmental exercises are selected: the most effective, capable of solving the task are adopted. Exercises in the complex are rationally distributed.
Hence the conclusion: the purpose of the complex must be determined. It can be used in morning gymnastics, during a physical education session or a whole lesson - its preparatory or main part, etc.
Compose it, also given the tasks. For example, the preparatory part of the lesson is primarily devoted to teaching general developmental exercises, solving problems of a strengthening effect, covering all major muscle groups, as well as warming up and preparing for its main part.
The theme of the main part is the development of the physical qualities of the body (we are talking about strength, endurance, flexibility, good coordination). It takes into account not only the gender and age of the students, but also the place where the lesson is conducted, weather conditions (sunny or cool, training takes place in the gym or outdoors). Undoubtedly, the instructor should pay special attention to the technical and physical readiness of their students.
On the principle of gradualness
Its essence is in the movement from easy to difficult, from simple to complex. Exercises learned before serve as preparation for new ones.
Sometimes you can find a complex of general developmental exercises, made up very illiterate. They lack the sequence in which movements must alternate. For example, as the first exercise of the complex, the tilts of the body are taken, the second - squats, the third - swing legs, the fourth - raising and lowering hands. That is, there is no trace at all.
A competently designed complex, involving the synthesis of general developmental and gymnastic exercises, such a sequence must be taken into account. Most often, it is built on a top-down basis. This approach is intuitive, the sequence with it is as follows:
- we start with exercises for warming up the muscles of the neck (the head is tilted to the sides, turned, and make circular movements);
- then there is a transition to exercises for the shoulders and arms (in the form of rises, leads, circular movements);
- the next stage consists of turns, inclinations, circular movements of the body;
- after that - exercises for the legs (lunges, swings, etc.);
- then a variety of semi-squats and squats;
- go to exercises in the emphasis on the knees;
- then to those performed from a sitting and lying position.
In such a sequence lies the essence of the principle of "top to bottom."
About the completion of the complex
Most often, it is completed with exercises designed to improve the cardiovascular system. As a rule, this is jumping in a variety of ways or running on the spot with a gradual transition to walking and restoring breathing.
How many exercises does a typical outdoor switchgear complex include? It depends mainly on the age of those involved. Most often, such exercises are from six to twelve, aimed at a variety of muscle groups and covering the maximum number of body systems.
Each of them must be performed an even number of times on 4, 8, or 16 (or more) accounts.
About existing terminology
To designate the elements of movement, a system of special terms that you should know is developed. They denote all the provisions that make up the complex of general developmental exercises. Common terms include:
Rack. It can be the main, standing leg apart, also standing leg apart wide or narrow, standing leg apart right (or left), cross stance right (or left). In addition, there are knee racks, on the right foot (left bent forward), and vice versa - on the right, left forward (or to the side) or on the right, left to the side.
The next term is emphasis. It can also be called an emphasis crouching, sitting, lying, lying behind, lying with the right (or left) side, lying on the forearms or kneeling.
Then the squats: hands on the belt, hands forward, on the right, left forward, half-squat hands back.
Further gray. They are as follows: angle, hands on the waist or side, with a grip, hands on the waist or up, gray on the heels, legs apart with an inclination.
We pass to lunges. They can be left (or right), a lunge of a hand on a belt; to the left (or right), with a lunge of the hand to the side, right (or left) back, a lunge of the hand forward; cross right (left) or arms to the sides.
But what are the inclinations: forward, arms forward; down, hands down; left (or right), hands on the belt.
They are added, indicating the position of the main term. They serve to clarify the position of individual parts of the body, for example: stand on the left, hands behind the head. They relate mainly to the position of the hands: down, forward, sideways, backward, as well as hands on the belt, on the head or behind the head, behind the back, in front of the chest, to the shoulders, up - to the side, side to side - down, forward - up or forward down.
Thanks to the use of special terms, the procedure for recording physical exercises is facilitated, for which the rules of abbreviations and the form of their recording are introduced.
The terminology must be concise, accurate and generally accessible:
- I. p. - designation of the initial position;
- O. s. - designation of the main rack.
Abbreviation rules let you omit a number of words:
- “Leg” - almost always;
- “Forward” - when lunges and steps are performed;
- “Torso” - when making inclines;
- “Raise” - when it comes to movements with arms and legs;
- “Palm inward” - if the hands are in forward, backward, downward or upward positions;
- “Palms down” - when the hands are in a position to the side, right or left;
- “Return” - in the process of returning to and. P.
Thus, complete descriptions of general developmental exercises are recorded in abbreviated form.
The expression "rotation" is usually replaced by "circular movements", and "jerking hands" is quite acceptable as it is (for example, in the case of a finish or start).
In what form are the open switchgear written?
There are special forms for this - there are three of them. The record may be generalized, specific terminological or graphic.
The first of them involves recording only the names, possible options for performing the exercise, its initial and final positions. According to the accounts, the movements are not specified. Similar notes can be found in any collection of general developmental exercises, various textbooks and work plans.
Specific terminological notes are made when the lesson is directly prepared and its summary is written. It provides an accurate record of each movement in the accounts. Separate movements are recorded with an indication of the starting position from which it starts, its name (tilt, squat, etc.), direction (to the right, etc.) and the final position (most often it coincides with the starting position).
Graphic recording is used as the most visual and fastest. It can illustrate terminology or replace it. The movements of each account are depicted in the form of a diagram.
An example of a set of general developmental exercises in physical education
The purpose of this complex is to strengthen all body muscles and help their harmonious development. From performing it does not require special physical preparation, it is within the power of anyone.
Exercise number 1
Stand straight, lower your arms along the body. Take the left hand to the side, and raise the right hand up, then slowly lower it. Bring the left hand forward, raise the right hand again and lower it. Then alternate the right and left hands. The exercise is repeated at a slow pace five times for each of the hands.
Exercise number 2
We stand straight, we put our feet shoulder-width apart, hold our hands in the lock behind our heads. Turns should be made to the left, then to the right side (five times).
Exercise number 3
We stand straight, hold our hands on the belt. We start to lunge forward with the right foot, while bending down and clapping our hands under the knee, then returning. Repeat for left foot. It is done five times for each leg.
Exercise number 4
We stand straight, arms are lowered along the body. We make a tilt to the right, while the right hand should slide along the body, and the left should be on the belt. Returning to the starting position, repeat for the left side. Five repetitions should be performed for each side.
Exercise number 5
We stand straight with arms straight apart. We turn left and right - five times for each side.
Exercise number 6
We perform walking on the spot.
This simple complex of general developmental gymnastic exercises is intended mainly to support the muscles and provide them with minimal load. It is hardly suitable for weight loss. Its use is in giving the muscles a tone and maintaining mobility.
An example of a specialized complex of general developmental exercises
A set of exercises for the legs is suitable as an example of a directed effect on the development of a specific muscle group.
Exercise number 1
We stand straight, hold our hands on the belt. We begin to slowly climb toes, then start. The purpose of the exercise is to strengthen the calf muscles.
Exercise number 2
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Exercise number 3
SquatsWe stand straight, we keep our feet shoulder-width apart. Squat with the withdrawal of arms forward. We follow the abduction of the pelvis strictly back and compliance with the angle in the knees of at least 90 degrees.
Exercise number 4
We lie down on the right side, put the right hand under the head, and the left - in front of us. Then you should raise the left leg at an angle of about 30 relative to the floor surface and begin to bend it at the knee. Then follows a flip to the other side and the exercise is repeated.
Exercise number 5
The name is "Bicycle." It is done lying on your back with hands along the body. It consists in “torsion of a bicycle” with legs in each of the sides. At the same time, the thigh muscles are well strengthened.
Exercise number 6
We stand straight, arms are lowered along the body. We start to lunges alternately on each of the legs while simultaneously throwing the arm forward. Thus, almost all leg muscles are worked out, you get a slender and toned look.
Those who wish to give the muscles a greater relief can be advised to use weights when performing general developmental exercises. The dumbbells or the barbell are best served as them. In addition, the necessary loads for the legs are provided by special simulators.
Exercises for women and men
Due to the differences in male and female physiologies, the complexes of general developmental exercises for representatives of each gender also vary significantly. "Male" options are mainly aimed at working out the muscles of the shoulders, arms, upper body. Women more often develop and strengthen the area of the hips, abdomen, buttocks. This is due to differences in the structure of male and female figures and features of the "male" and "female" types of body fat. And these differences should not be forgotten when choosing a suitable complex. In this case, the effect of training will not slow down, of course, with a regular approach and taking into account proper nutrition.