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Гимнастический комплекс на базе традиционных упражнений ушу.

Автор:  Е. Прохорова (27 Апреля 2013)

Гимнастический комплекс
 
(организационно-методические указания) 

Группа подготовки: все группы

Задачи:

•  разогрев и повышение эластичности мышц;

•  увеличение подвижности связок и суставов;

•  оздоровительно-восстановительные воздействия.




Снаряжение и оборудование:

•  не применяется.

Содержание комплекса:

1.  Круговые вращения тазом («Змея в танце»):

Ноги на ширине плеч, руки согнуты в локтях и сложены на затылке так, что большие пальцы упираются в подзатылочные ямки, остальные пальцы сплетены. Голова прямо, локти максимально отведены назад (рис.1).

Сохраняя фиксированное положение головы и ступней, выполняем 7 круговых движений таза против часовой стрелки, затем - по часовой. Амплитуда максимальная (рис 2).

Упражнение1_1.jpg                    Упражнение1_2.jpg
Рис.1 

Упражнение1_3.jpg          Упражнение1_4.jpg
Рис.2 
ПРИМЕНЯЕТСЯ при болях в пояснице и головных болях .

2.  Круговые вращения в коленных суставах («Дракон в танце
»):

Ноги сомкнуты и согнуты в коленях, кисти рук плотно обхватывают колени, корпус слегка наклонен вперед, смотрим прямо перед собой . Выполняем 7 круговых движений с максимальной амплитудой против часовой стрелки, затем – по часовой (рис.3).

Упражнение2_1.jpg   Упражнение2_2.jpg   Упражнение2_3.jpg
Рис.3 
ПРИМЕНЯЕТСЯ для правильной циркуляции «внутренней энергии». 

3.  Круговые вращения в голеностопном суставе («Змея кусает себя за хвост»):

Сидя на полу, левая нога вытянута вперед, правая согнута в колене и лежит ступней на левом бедре. Левой рукой захватываем со стороны подошвы пальцы правой ноги, правой рукой обхватываем щиколотку правой ноги так, чтобы большой палец лежал с внутренней стороны, а четыре других прижимали с внешней стороны область наружной лодыжки.

Левой рукой за пальцы вращаем стопу в голеностопном суставе против часовой стрелки, одновременно разминая пальцы, 7 раз. Затем вращаем стопу и пальцы в другую сторону. Меняем ногу. Сидим прямо, дышим спокойно и естественно (рис.4).

Упражнение3_1.jpg            Упражнение4_2.jpg
Рис.4 
ПРИМЕНЯЕТСЯ для воздействия на активные зоны, связанные с деятельностью центральной нервной системы, органов зрения и слуха, желез внутренней секреции. 

4.  Поочередное опускание согнутых коленей в сторону («Кольцо змеи»):

Левая нога вытянута вперед, правая согнута в колене, правая стопа подъемом лежит на левом бедре, подошва максимально повернута вверх.Левой рукой придерживаем щиколотку правой ноги, правой ладонью опираемся на правый коленный сустав (рис.5).

Мягким пружинистым движением на счет «раз, два» прижимаем правое колено к полу, на счет «три, четыре» возвращаемся в исходное положение. Выполняем 7 раз. Меняем ногу. 

Упражнение4_1.jpg            Упражнение4_2.jpg

Рис.5 
ПРИМЕНЯЕТСЯ для повышения подвижности в тазобедренном суставе .

5. Сидя, поочередное отведение вытянутой ноги вверх - назад («Взмах хвостом змеи вбок»):

Левая нога вытянута вперед, правая согнута в колене и приподнята. Правой рукой изнутри обхватываем правую пятку, левой рукой изнутри обхватываем левую ногу под коленом.

На счет «раз, два» разгибаем в колене правую ногу и одновременно оттягиваем ее за пятку максимально вправо – вверх - назад, пальцы ног отжаты на себя (рис.6). На счет «три, четыре» нога возвращается в исходное положение пяткой к паху. Поменять ноги и повторить.

Упражнение5_1.jpg          Упражнение5_2.jpg

Рис.6
ПРИМЕНЯЕТСЯ для повышения подвижности в тазобедренном, коленном и голеностопном суставах.

6.  Напряжение и расслабление голеностопа («Змея играет хвостом»):

Левая нога вытянута вперед, правая согнута в колене и поднята стопой вперед. Обеими руками обхватываем носок правой ноги, правое колено упирается в грудь (рис.7). 

Распрямляем стопу, носок вперед, напрягаем стопу на 4 счета, потом подтягиваем носок на себя на 4 счета (рис.8). Поменять ноги и повторить 7 раз.
 
Упражнение6_1.jpg            Упражнение6_2.jpg

Рис.7

Упражнение6_3.jpg

Рис.8 
ПРИМЕНЯЕТСЯ для тонизирования нервной системы .

7.  Выпрямление ноги, согнутой в колене вверх («Взмах хвостом змеи вверх»):

Левая нога вытянута вперед, правая согнута в колене . Правой рукой обхватываем сверху носок правой ноги, левая рука лежит под коленным сгибом правой ноги.

На счет «раз, два» разгибаем правую ногу в колене вверх, притягивая носок к себе и отжимая пятку от себя. При этом левой рукой прижимаем правое бедро к груди (рис.9). На счет «три, четыре» голень опускается в исходное положение.Повторить 7 раз и поменять ноги.

Упражнение7_2.jpg     Упражнение7_3.jpg

Рис.9
ПРИМЕНЯЕТСЯ для тонизирования нервной системы, повышения подвижности в коленном суставе.

8.  Поднимание прямых ног из положения, лежа на спине («Поверженный дракон»):

Лежим на спине, ноги сомкнуты. Руки, согнутые в локтях, расставлены, предплечья подняты, пальцы свободно расставлены (рис.10).

На счет «раз, два» поднимаем ноги вверх. На счет «три, четыре» – опускаем (рис.11). Повторить 7 раз.

Упражнение8_1.jpg

Рис.10

Упражнение8_2.jpg 

Рис.11 
ПРИМЕНЯЕТСЯ для укрепления пресса, массажа печени и других внутренних органов.

9.  Поднимание и опускание туловища, сидя со скрещенными ногами («Дракон приподнимает голову»):

Сидим со скрещенными ногами, правая нога впереди левой. Руки согнуты в локтях и заложены за голову (рис.12).

На счет «раз, два» ложимся на спину. На счет «три, четыре» поднимаемся. Ноги сохраняют исходное положение (рис.13). Повторить 7 раз.

Упражнение9_1.jpg            Упражнение9_2.jpg

Рис.12

Упражнение9_3.jpg 

Рис.13
 
ПРИМЕНЯЕТСЯ для улучшения гибкости позвоночника, уменьшения отложения жира на передней брюшной стенке .

10.  Сидя, опускание согнутых в коленях ног в стороны («Двойное кольцо змеи»):

Сидим, ноги согнуты в коленях, колени расставлены, стопы соприкасаются. Руки обхватывают одноименные лодыжки ног, предплечья упираются в голени (рис.14).Смотрим на стопы. 

На счет «раз, два» отжимаем предплечьями голени вниз к полу, на счет «три, четыре» возвращаемся в исходное положение (рис.15). Спина прямая. Повторить 7 раз.

Упражнение10_1.jpg

Рис.14

Упражнение10_2.jpg 

Рис.15
 
ПРИМЕНЯЕТСЯ для улучшения подвижности позвоночника, очищения легких .

11.  Тройные наклоны сидя («Тростник раскачивается на ветру»):

Сидим, максимально расставив в стороны прямые ноги, носки оттянуты на себя (рис 16) . 
На выдохе наклоняемся к правой ноге на 4 счета, затем на 4 счета к левой ноге, на 4 счета к полу между ног. Можно ухватиться руками за пальцы ног или стопу и тянуться грудью к ноге, выдвигая подбородок вперед (рис 17). Повторить 2 раза.

Упражнение11_1.jpg

Рис.16

Упражнение11_2.jpg

Упражнение11_3.jpg 

Рис.17
ПРИМЕНЯЕТСЯ для улучшения подвижности позвоночника, очищения легких .

12.  Наклоны, сидя к ноге с согнутым коленом («Сломанный ветром тростник»):

Сидя, широко расставив ноги, правая нога согнута в колене и касается подошвой левого бедра с внутренней стороны (рис 18) .На выдохе наклоняемся к левой ноге на 8 счетов (рис.19).

Упражнение12_1.jpg

Рис.18

Упражнение12_2.jpg     Упражнение12_3.jpg           
Рис.19
ПРИМЕНЯЕТСЯ для улучшения подвижности позвоночника, очищения легких .

13.  Наклон вперед из положения, сидя с согнутыми коленями («Тигр прогибает спину»):

Сидя, согнув ноги в коленях, стопы вместе. Руки держатся за голени (рис.20).

Упираясь предплечьями в голени, тянемся вперед - вниз на 4 счета (рис.21). Повторить 4 раза.

Упражнение13_1.jpg

Рис.20

Упражнение13_4.jpg       Упражнение13_3.jpg 

Рис.21 
ПРИМЕНЯЕТСЯ для улучшения функционирования легких . 

14.  Лежа на животе, прогибы назад, опираясь на руки («Тигр потягивает спину»):

Лежим на животе, полностью расслаблены. Руки согнуты в локтях, ладони по бокам груди лежат на полу, подушечками пальцев ног касаемся пола .

На счет «раз, два» отжимаемся руками от пола, прогибаясь в пояснице и приподнимая только верхнюю часть туловища. Таз не отрываем от пола, голова отклоняется назад. На счет «три, четыре» возвращаемся в исходное положение (рис.22). Повторить 7 раз.

Упражнение14_1.jpg      Упражнение14_2.jpg

Рис.22 
ПРИМЕНЯЕТСЯ для избавления от сутулости .

15.  Прогибы назад, сидя ягодицами на пятках («Отдыхающий дракон»):

Сидим на коленях. Голени и подъемы стоп касаются пола, ягодицы касаются пяток (рис.23).Опираясь руками о пол, медленно отклоняемся телом назад и ложимся спиной на пол (рис.23). Расслабляемся. Возвращаемся в исходное положение. Повторить 2 раза.

Упражнение15_1.jpg            Упражнение15_2.jpg
Рис.23

Упражнение15_3.jpg 

Рис.24 
ПРИМЕНЯЕТСЯ для улучшения подвижности суставов, расслабления мышц ног и поясницы.

Примечание: Выражаем огромную благодарность спортсменам и тренерам (Фахрутдинову Р.Ф., Кутлуевой Г.А.) группы ушу СДЮСШОР №3 за активное участие в подготовке урока.

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