Exercise 4. Pulling up on the bar
For familiarization you need:
-to call the exercise in strict accordance with the NFP (RFP): "Exercise 4. Pulling up on the crossbar";
-sample show exercise
-explain the technique of performing the exercise and its purpose.
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 pulling up on the crossbar is a physical exercise that is simple and accessible to trainees, and its implementation in terms of the elements (parts) is not advisable, learning is done as a whole.
At the first approach to the projectile, 1-2 pull-ups are performed, and then with each following approach the number of pull-ups increases by 1 (one) and so on, to the maximum possible. In order to increase the intensity of physical activity (motor occupation density), the number of pull-ups at each approach (maximum number of pull-ups) can be changed (limited) by the head of the lesson. With a limited number of crossbars, it is allowed to learn an exercise at the same time to two people on a projectile.
Assistance in learning an exercise is only provided to those who have difficulty in performing the exercise. Who knows how to pull up on the crossbar, there is no help; the attention of the manager in this case is sent to control the correctness of the exercise.
Particular attention when learning is drawn to the position of the body, arms, legs and head when performing each element of the exercise.
Training (improvement) is aimed at consolidating the motor skills of the students, improving physical and special qualities. Training consists in repeated repetition of the exercise with a gradual complication of the conditions for its implementation and an increase in physical activity.
The main method of development of physical qualities in trainees during training in pulling up on the crossbar is the repeated method.
In this case, the number of repetitions of the exercise (pull-ups) in one approach depends on the level of the current individual indicators involved, which are recorded in the unit in the Cards of the record of the results of practical checks on physical training and the level of athletic fitness of the soldier.
The repeated method is characterized by repeated execution of tightening on the crossbar 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 do 10 pull-ups, which means that during the training by the repeated method he will have to perform 5-6 pull-ups on the crossbar with each approach.
The way of organizing the servicemen when performing pull-ups on the crossbar at all stages of training on a single projectile is one to two people on a projectile, and in the process of training on multi-span shells on a gymnastic platform (gymnastics campus) - 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 manager to control the correctness of the exercise by all military officers at the same time. Therefore, to control the quality of the exercise in the departments (calculations) or in the groups formed taking into account the physical preparedness of the military, an assistant manager must be appointed.
Help when learning.
Standing at the side and slightly behind, slightly sit down, seizing the trainee with one hand in front of the lower leg, and the second behind the thigh. To help the learner pull up so that his chin is above the bar of the crossbar.
Insurance organization. Standing on the side and a little behind the student and not touching him to hold one hand in front of the thigh, and the other - behind the waist. Be prepared to keep the learner from breaking from the crossbar. Touching the learner is only allowed to stop the body rocking.
TABLE
CALCULATION OF POINTS FOR IMPLEMENTATION OF U-OP-4
(pull up on the bar)
Number of times 1 2 3 4 5 6 7 8 9 10
Points 6 16 22 26 30 34 38 42 46 50
Number of times 11 12 13 14 15 16 17 18 19 20
Points 54 58 62 66 70 72 74 76 78 80
Number of times 21 22 23 24 25 26 27 28 29 30
Points 82 84 86 88 90 92 94 96 98 100
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