Exercise 6. Lifting the coup on the crossbar
For familiarization you need:
-to name the exercise in strict accordance with the NFP (RFP): "Exercise 6. Lifting the coup on the crossbar";
-sample show exercise
-explain the technique of performing the exercise and its purpose. The explanation of the technique of performing the elements of the exercise is carried out succinctly, without unnecessary details. The trainees' attention lingers only on the most essential, in the opinion of the head, the details of the equipment and the elements of the compounds or combinations, which largely determine the quality of the exercise.
It should be noted that the main purpose of the exercise being studied is the development of strength in the trainees, building up the muscles of the back, chest and abdomen. In addition, the implementation of this exercise can serve as a preparatory stage before learning the exercise 8 "Leap backwards on the crossbar."
to show the exercise once again in parts with a passing explanation of the technique of execution.
Learning is aimed at developing new motor skills in students and improving the technique of the exercise.
Due to the fact that lifting a coup on a crossbar is a physical exercise, although difficult for the trainees, however, its implementation in terms of the elements (parts) is impractical, therefore the learning of the exercise is carried out as a whole.
The main method for the development of physical qualities of trainees during a training session in lifting a coup on a crossbar is the repeated method.
In this case, the number of repetitions of the exercise (upsurges in the coup) in one approach depends on the level of the current individual indicators of the students, which are recorded in the subdivision in the Record Cards of the results of practical checks on physical training and the level of military readiness of the soldier.
The repeated method is characterized by repeated lifting with a coup on a crossbeam with an individual effort value of 50-60% of the maximum and with the number of repetitions (approaches to the projectile) 6-10 times. The duration of rest between sets in this case should be 1-2 minutes.
For example, a soldier in one approach can make 10 ascents with a coup, which means that during the training with the repeated method he will have to perform 5-6 lifts with a coup at each approach.
The way of organizing servicemen when performing a lift with a coup on a crossbar at all stages of training on a single projectile is one person on a projectile (with a limited number of crossbeams, it is allowed to exercise the exercises simultaneously to two people on a projectile) town) - frontal.
The disadvantage of the flow method is a long wait for their turn to complete the exercise. This expectation is greater, the more students in the group.
With the frontal method of organization, the main disadvantage is that it is difficult for the leader to control the correctness of the exercise by all military personnel at the same time. Therefore, to control the quality of the exercise in the departments (calculations) or in groups formed taking into account the physical preparedness of military personnel, assistant managers are appointed.
Help when learning.
Standing at the side and slightly behind the trainee, grab his left shoulder with your right hand and, with the palm of your left hand, rest against the waist, helping to pull up and lift the legs to the crossbar. To increase the pressure with the left hand under the back, and with the right hand, lowering the learner’s shoulders backwards,
to help him get to the stop, keeping his legs from lowering down under the crossbar.
Insurance organization. Standing on the side and a little behind the student and not touching it, keep the right hand at the waist, and the left - behind the thigh. Be prepared to keep the learner from breaking from the crossbar. Touching the learner is allowed only to stop rocking the body when lowering to the starting position.
TABLE
CALCULATION OF POINTS FOR PERFORMANCE UFP-6
(lifting coup on the bar)
Number of times 1 2 3 4 5 6 7 8 9 10
Points 16 24 30 36 42 48 54 61 67 72
Number of times 11 12 13 14 15 16 17 18 19 20
Points 74 76 78 80 82 84 85 86 87 88
Number of times 21 22 23 24 25 26 27 28 29 30
Points 89 90 91 92 93 94 95 96 97 98
Number of times 31 32
Points 99 100
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