The gymnastics includes the great number of groups of exercises, develops flexibility, coordination. The fundamental direction of this sport is the extension. To achieve the maximum elasticity of sinews, it is necessary to work and approach much work in a complex. Especially it is important for the girls doing gymnastics.
Extension
Gymnastics – the mobile sport improving the general condition of the organism, joints, bone tissues. To avoid injuries, sinews have to be elastic, elastic.
In work with girls, coaches use different methods of extension. But at any approach, occupations have to be daily. Breaks minimize results of former efforts.
Types of the extension:
- ballistic – on acceleration;
- dynamic – without painful efforts;
- mixed – alternation of techniques.
Recommendations about the extension
The first complex stretching exercises need to be entered in the early childhood. Kids possess the natural plstichnost and to them to achieve elasticity of sinews doesn't make big work.
Before the training it is necessary to put on free clothes, to lay the floor the rug which won't slide.
It is necessary to begin with the warming exercises. For this purpose perfectly the jump rope, or ordinary jog will approach. The lack of such warm-up increases chances to be traumatized.
Breath, as well as movements have to be quiet. The ryvkovy style of occupations isn't recommended to girls. The main thing to carry out elements at one pace, without getting off.
Intense positions have to be held no more, than on 20 sec.
Muscle pain – the natural phenomenon, but it shouldn't be strong. The arisen burning indicates the wrong format of occupation.
The extension needs to be done on all groups of muscles, consistently.
Exercises
It is important to do the complex step by step, without jumping from one element on another. 40 min. – optimum time for the training. It shouldn't be more than an hour. During this time children can be overstrained.
We repeat everything on 10 times:
- We put hands on the belt. We do bendings in the parties;
- We put legs shoulder width apart, we carry out bendings forward, gradually reducing distance between feet, trying to get floor hands;
- Circular motions by the basin, at first to the right, then to the left;
- In the provision of the half-squat we twist knees;
- We bend the leg in the knee, we spin foot, then the knee;
- We take out one leg forward, gradually deepening lunge. We change the leg;
- We sit down on the floor, holding the body at an angle of 90 degrees, slowly we carry out bendings forward, we reach hands for feet;
- It is necessary to try to stretch out, without pressure;
- To sit down in the lotus pose, to bend forward;
- Having remained in this situation, to connect, try to reach feet the floor knees;
- To lay down on the stomach, to cave in in the back, having leaned elbows;
- To kneel, undertake hands toes, to bend the back;
- To make the bridge of the prone position.
Doing the extension, it is important to remember, trainings have to be safe. If at the girl it is impossible to perform in the first time all exercises – not the problem. To result it is necessary to go gradually. In the month of daily occupations, the child has to get up independently on the bridge and stretch out.