Exercise 11. Jerk weights
For familiarization you need:
-to call the exercise in strict accordance with the NFP (RFP): "Exercise 11. The jerk of weights";
-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 the weight jerk is relatively simple and the most accessible strength exercise with weights, and its implementation in terms of the elements (parts) is not advisable, learning is done as a whole.
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 for the development of physical qualities of trainees during a jerk training session is the repeated method.
In this case, the number of repetitions of the exercise (jerks) in one approach depends on the level of the current individual indicators involved, which are recorded in the subdivision in the Cards of the record of the results of practical checks on physical training and the level of athletic fitness of the soldier.
For example, a soldier in one approach can make 20 weights jerks, which means that during the training by the repeated method he will have to perform 10-12 jerks with each approach.
The way of organizing the military when performing jerks of weights at all stages of training - flow.
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 and less weights in the lesson.
Technique performance.
Weight 24 kg.
Two weight categories are established: up to 70 kg and 70 kg and above. For the second weight category, the weight of 70 kg is included in the lower limit of the category.
The weight is put with a handle across the front of the legs at a distance of 20-30 cm. The exercise is performed from the starting position: legs apart shoulder-width apart, grip from above with one hand over the handle of the weight. From this position, it is necessary to slightly lift the weight and send it back between the legs, then, using the return movement of the weight, with a quick movement of the back, legs and arms to pull the weight forward and up above your head into a straight arm. To fix the weight, straightening his legs and taking a vertical position. Bending the body and bending the legs, send the weight back between the legs, repeat the exercise on the reverse movement. At the end of the jerk - a short breath, in the position of fixation - exhale-inhale, while lowering - exhale.
Consistently raise the weight up and down it, without touching the floor, first with one hand, then without rest after changing hands - with the other. The change of hands is carried out on the backswing. The transition to the exercise of the other hand can be made only once.
The position of the weight at the top is fixed on a straight arm before the beginning of the team leader (counter) "Is!" Or "No!". The leader (counter) must immediately issue the “Is!” Command, if the exercise is properly performed after fixing the weight for at least 0.5 seconds.
The student has the right to:
use magnesia to prepare the palms and handle weights;
start the exercise with any hand;
switch to the exercise of the second hand at any time.
Trainee is prohibited:
Use any devices that facilitate the lifting of weights, including gymnastic pads;
use rosin to prepare the palms;
assist yourself with your free hand on your hip, torso, back.
TABLE
CALCULATION OF POINTS FOR IMPLEMENTATION UFP-11
(dash weight)
Number of times up to 70 kg 2 3 4 5 6 7 8 9 10 11
over 70 kg 11 12 14 15 16 17 18 19 20 21
Points 6 7 8 9 10 11 12 13 14 15
Number of times up to 70 kg 12 13 14 15 16 17 18 19 20 21
over 70 kg 22 23 24 25 26 27 28 29 30 31
Points 16 17 18 19 20 21 22 23 24 25
Number of times up to 70 kg 22 23 24 25 26 27 28 29 30 31
over 70 kg 32 33 34 35 36 37 38 39 40 41
Points 26 27 28 29 30 31 32 33 34 35
Number of times up to 70 kg 32 33 34 35 36 37 38 39 40 41
over 70 kg 42 43 44 45 46 47 48 49 50 50
Points 36 37 38 39 40 41 43 45 47 50
Number of times up to 70 kg 42 43 44 45 46 47 48 49 50 50
over 70 kg 52 53 54 55 56 57 58 59 60 61
Points 53 56 58 60 62 64 66 68 70 72
Number of times up to 70 kg 52 53 54 55 56 57 58 58 59 60 61
over 70 kg 62 63 64 65 66 67 68 69 70 71
Points 74 76 78 80 82 84 86 88 90 92
Number of times up to 70 kg 62 63 64 65
over 70 kg 72 73 74 75
Points 94 96 98 100
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