Exercise 7. Lifting force on the bar
For familiarization you need:
-to call the exercise in strict accordance with the NFP (RFP): "Exercise 7. Lifting with a crossbar force";
-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. The exercise is shown with a stop in the initial position (hanging from above), as well as in the position of emphasis on the straight arms on the crossbar, with a fair explanation of the technique of performing each element.
Learning is aimed at developing new motor skills in students and improving the technique of the exercise.
Assistance in learning an exercise is only provided to those who have difficulty in performing the exercise. Those who are able to carry out lifting by force on the crossbar do not receive assistance; in this case, the attention of the manager 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 a training session in lifting with a force on a crossbar is the repeated method.
In this case, the number of repetitions of the exercise (rises by force) 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 lifting with a crossbar force 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 4 lifts with force, which means that during a training session he will have to perform 2-3 lifts with a crossbar with each approach.
The way of organizing military personnel when performing lifting with 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 the 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.
Lifting force on the crossbar
Technique performance.
Hanging with a grip from above, bending the arms, first place one bent arm, then the other; Continuing movement, go straight to straight arms.
The position of the hang and stop are fixed; lowering in vis is carried out in an arbitrary way.
Allowed to lift force on both hands.
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, and then put one bent arm at rest, then the other.
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 UFP-7
(lifting force on the crossbar)
Number of times 1 2 3 4 5 6 7 8 9 10
Points 20 29 38 47 56 65 73 78 83 86
Number of times 11 12 13 14 15
Points 89 92 95 98 100
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