Exercise 1. Bending and unbending the arms in the prone position (pushups)
For familiarization you need:
name the exercise in strict accordance with the NFP (RFP): “Exercise 1. Bending and unbending the arms in the support lying down”;
show the exercise in an exemplary manner personally (for the commander of the unit is recommended) or with the involvement of one of the sergeants of the unit (a soldier trained in advance and perfectly performing the exercise). The show should be consistent, clear and precise, at a fixed pace, so that the trainees have a complete understanding of the exercise as a whole.
The exercise is performed on the floor (ground) in combination with all the teams and reports.
During the exercise, the students must be on the side of the indicator in order to see the exercise shown in profile.
In the case of a personal show, the manager commands himself;
explain the technique of the exercise and its purpose.
Starting position: lying down, head, torso and legs make up a straight line.
The arms are flexed until the breast touches the floor, without disturbing the straight line of the body, and the extension is performed until the arms are fully extended while maintaining the initial position.
The pace of the exercise is arbitrary.
It should be noted that the main purpose of the exercise being studied is the development of strength in the trainees, training the muscles of the arms and shoulder girdle.
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 starting position (resting), as well as in the position when the arms are bent and the chest touches the floor, with a fair explanation of the technique of performing each element.
Learning the flexion and extension of the arms in the prone position may be preceded by studying the position of the crouching on a command: "Crouching - ACCEPT". The trainees squat from the position of the combatant post, put their hands in front 20-25 cm from the toes and quickly carry the weight of the body on their hands.
Due to the fact that the flexion and extension of the arms in the rest position lying down is a physical exercise simple and accessible to the trainees, and its implementation in terms of the elements (parts) is not advisable, learning is done as a whole.
When you first perform the exercise, the learner does 5-6 flexions and extension of the arms in the support lying down, and then with each following approach the number of flexions and extension of the arms increases by 2-3 (two or three) and so on, to the maximum possible.
Particular attention when learning exercises is drawn to the control of the correctness of the elements of the exercise and the position of the body, arms, legs and head at all stages of the flexion and extension of the arms.
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 for the development of physical qualities of trainees during training in flexing and straightening their arms in the upright position is the repeated method.
CALCULATION OF POINTS FOR PERFORMANCE OF UOP-1
(flexion and extension of the arms in the resting position)
Number of times 13 14 15 16 17 18 19 20 21 22
Points 6 8 10 12 14 16 18 20 22 24
Number of times 23 24 25 26 27 28 29 30 31 32
Points 26 28 30 32 34 36 38 40 42 44
Number of times 33 34 35 36 37 38 39 40 41 42
Points 46 48 50 52 54 56 58 60 62 64
Number of times 43 44 45 46 47 48 49 50 51 52
Points 66 68 70 71 72 73 74 75 76 77
Number of times 53 54 55 56 57 58 59 60 61 62
Points 78 79 80 81 82 83 84 85 86 87
Number of times 63 64 65 66 67 68 69 70 71 72
Points 88 89 90 91 92 93 94 95 96 97
Number of times 73 74 75
Points 98 99 100
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