Rhythmic gymnastics is one of the most popular sports destinations today. It strengthens and develops the body and is shown to people at almost any age. Its basis is the submission of movement to a certain musical rhythm. We will get acquainted with the features, a set of exercises and the recommendations of specialists.
A bit of history
Historically, rhythmic gymnastics is rooted in ancient Greece. It was then that disparate elements began to combine into complexes and practice them to music. The purpose of all this was to educate a beautiful gait, posture, dexterity and plasticity of movements.
In the 19th century, the French psychiatrist Cinal suggested that dancing could cure people of certain diseases. And the teacher F. Delsarte developed a complex of “expressive gymnastics” to create mass performances. She included facial expressions, gestures, walking, poses.
Rhythmic gymnastics came to Russia only at the beginning of the 20th century. Then the Institute of Rhythm was opened, where teachers were trained for music classes and schools. The same popularity gained this popularity only in the 80s, when various sets of exercises began to be developed, video tapes and show programs were issued, health clubs were created, etc.
Today
Currently, rhythmic gymnastics is known to us under the term "aerobics". It has certain complexes and rules for performing exercises and organizing classes. This direction is often used for independent studies, morning exercises or a physical break in large companies during the working day.
Positive impact
Rhythmic gymnastics exercises have a favorable, strengthening effect on the human body. They increase its protective functions against viral diseases, develop bone and muscle systems. In the process of aerobic exercise, a person becomes more resilient, his blood circulation is activated, there is an intensive saturation of the body with oxygen and increases vital energy. In addition, rhythmic gymnastics is a great way to cope with a bad mood, get rid of stress and lose extra pounds.
Features
All forms of this gymnastics have their own characteristics. For example, for morning exercises, simple exercises are selected: a step in place, jumps, half-squats and half-inclines, short ligaments of 4-5 elements (or movements). Morning rhythmic gymnastics is performed to the music of a medium pace for a pleasant, relaxed performance.
Independent lessons are considered the most effective for the development and strengthening of the body. Rhythmic gymnastics (aerobics) includes three stages: warm-up, main and final parts. The first is the preparation (or warming up) of the body. The duration of this part of the lesson is no more than 5 minutes. At the main stage, the study of various muscle groups occurs. Its duration is variable, depending on the tasks. And finally, the final part is aimed at relaxing, stretching and restoring even breathing. It lasts about 5 minutes.
Recommendations
Here is some of them:
- Any rhythmic gymnastics should be carried out on an empty stomach or an hour and a half after eating.
- Training clothes should be as comfortable as possible so as not to impede movement.
- Music for rhythmic gymnastics is of great importance. She should set the pace of the lesson and create a good mood. Therefore, it is necessary to carefully consider this “component” and select the most convenient rhythm for yourself, which will not cause overstrain of the body. As a rule, for each block of exercises, music is recorded separately, then everything is mounted. And the accompaniment goes without pauses, in one stream.
- When performing exercises, it is very important to alternate between static and dynamic elements. The emphasis is recommended on weaker parts of the body.
- Over time, the load should be increased, continuing to alternate between fast and slow pace.
- Before aerobics, it is recommended to consult a doctor. Injuries, respiratory diseases, pain syndromes, previous operations and high blood pressure are far from a complete list of contraindications.
Complex
Complexes of rhythmic gymnastics, as already mentioned, are multivariate. Their choice depends on the level of physical fitness of the person and the goal that he wants to achieve as a result of training. In this article we give a standard complex. It is aimed at working out all muscle groups and has an average level of load.
Warm up
All links of the body should be heated, starting from the head:
- Take a starting position while standing. Put your feet shoulder width apart, hands on the waist. In an active rhythm, begin to rotate your head first clockwise, then against it.
- Without changing position or slowing down, make circular movements with your shoulders back and forth.
- Knead your hands. Perform the swings, shake them. Mash your hands by holding your palms in the castle and making chaotic rotations and wave-like movements.
- Now let's move on to the lower back. Perform half inclinations back and forth, left and right. At the same time, hands can be held at the waist or pulled toward the tilt.
- Rotate your hips in a circle and figure eight and move on to the leg swings. No matter what your stretch is. The main thing is not to fall out of the musical rhythm. This element can be replaced with deep lunges, which also provide heating and stretching of the hip muscles and ligaments.
- And the final link will be a warm-up of the feet. To do this, raise one foot on the toe and twist it. Do the same with the other leg.
As you can see, preparatory exercises largely coincide with general developmental ones. However, in rhythmic gymnastics there are four types of walking, which should also be performed at the warm-up stage and in between dynamic exercises:
- “Step-touch” (or a step with a touch). Adhering to the musical rhythm, it can be performed with turns, jumps and arbitrary movements.
- "March". Or steps in place with raising the knee at waist level.
- Cross step. Or a cross step with turns and arbitrary movements.
- Greine Vine. Or a cross step with a move to the right, then to the left.
It is recommended that the account be kept at four or eight units.
On this, the preparatory part can be considered completed. Now you should go to the main stage of the lesson.
Main part
Exercises are performed not only standing, but lying and sitting. They can be divided into aerobic and power. The first are springy steps, jumps, half-squats, light running and synchronized movements of arms and legs.
Strength exercises are performed while sitting and lying down. These are swings, turns, deep inclinations, muscle stretching and push-ups. To do this, you can use dumbbells.
- Start the main part with a step in place (24 accounts), then go to socks (24 accounts). Hands are free on the sides or at the waist.
- Follow the steps with progress. One step with the right foot, put the left side on the toe. Back back to the starting position. Do the same with the other leg. The exercise goes into 8 accounts, while the arms are spread apart and bent at the elbows. The blades are connected.
- Make 24 jumps in place (3 cycles of 8 or 6 cycles of 4). Keep your hands bent, palms clenched into fists. Throw them to the rhythm of the music down, up, right and left.
- From a standing position, do a semi-squat, bend your hands while turning your palms towards your shoulders. Return to the original. Make another half squat, now spread your arms apart. Exercise with tension.
- Stay in a standing position. Keep your hands on the waist. Do a squat on the right foot, put the left on the toe (4 counts). Then lower yourself on two legs. Keep your knees apart (4 counts). And complete the exercise by squatting on the left leg, putting the right on the toe.
- Stand on the left knee, and keep the right on the toe. In this case, the left hand rests on the floor, and the right is at the waist. Raise your free leg 8 times. Do the same on the other knee.
- Perform a step-touch as a relaxation.
- Now lie on your right side, keep the corresponding hand under your head. Perform 8 strokes with your left foot. Switch sides and repeat the exercise.
- Lie on your back, legs up. Keep your hands apart. Take your left foot to the side. Then return to the original. Do the same with your right foot. At the end of the exercise, spread both legs. For relaxation, group, sit and lean forward, stretch.
- Lie on your back again. Bend your legs, place your feet at a distance of 20 cm from the buttocks. Keep your hands on the back of your head or crossed on your chest. Raise your head and shoulders by 8 counts or make rhythmic jerks with an exhalation (8-10 times) to the music. The back should be lying on the floor.
- Remain in the previous position, just throw the right leg to the left. Raise your left shoulder and try to touch the right knee with your elbow. Repeat 8 times. Relax and swap your legs.
- Get on your knees. Take an emphasis lying down and do 10 push-ups. On the exhale, go down, on the inhale, return to the starting position.
Final part
An important task here is to gradually reduce speed and load. Waves (from right to left and from bottom to top), lunges to the side with simultaneous rotation of the arms in the elbow joints, circular movements of the shoulders are suitable for this stage of the lesson.
Also put your legs apart, keep your hands on your knees. On inhale, round your back, on exhale - bend.
And finally stand straight. Raise your hands up through the sides, while taking a deep breath. Then gently lower down - exhale. Repeat 4 times.
For children
Children's rhythmic gymnastics looks a little different. In order to keep the attention of the kids and arouse their interest in activities, only incendiary music is not enough. It is necessary to arrange all exercises in the form of a game using props.
And the duration of the complex is recommended to be significantly reduced without a clear division into a warm-up, main part and conclusion:
- One of the kids' favorite exercises is the “Dwarf Walking”. For its implementation, the child is offered to take steps on slightly bent legs. At the same time, he puts his feet with his toes outward and inward.
- In the "dance of the gnomes" the baby needs to bend his legs a little, keep his hands on his belt. From this position it is necessary to make inclinations with synchronous nods of the head.
- In the exercise "Snow White Wipes" the child performs double and single swaying to the sides. At the first, he must portray as if he rubs his underwear with his fists, with the latter, he rinses it.
- The next element is called "Dwarves greet Snow White." During its implementation, the baby needs to bend, and keep the back straight. First make claps on the hips, then raise your hands up and jump.
- To implement the exercise "seal" the baby needs to lie on his stomach, bend his arms at the elbows, while raising his head, shoulders and body. Then "slip" your feet on the mat.
- And the complex of children's rhythmic gymnastics completes a fun run with knees raised to the chest and jumps on one and two legs.
Reviews
Reviews of rhythmic gymnastics say that regular practice really raises the mood and improves overall tone. This is especially true for people who work in offices, and drivers. They are forced to spend most of the day sitting.
Useful and necessary rhythmic gymnastics for children. In this case, it does not increase activity, but corrects it. The muscular skeleton develops harmoniously. And training agility and plasticity minimizes the possibility of injury.