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Комплексы упражнений для укрепления опорно-двигательного аппарата

Профилактика детского травматизма в образовательных организациях всегда будет актуальной, так как сохранение здоровья обучающихся является обязательным условием для эффективности образовательного процесса. К профилактике травматизма на уроках физической культуры необходимо подходить с особой тщательностью. Для проведения безопасного урока физической культуры для обучающихся недостаточно прослушать инструкцию по технике безопасности, а учителю – не допустить методических и организационных ошибок.

Ломакина Наталья Борисовна,
учитель физической культуры
ГБОУ г. Москвы «Школа № 1028»,
lomakina1974@mail.ru

Актуальность. Профилактика детского травматизма в образовательных организациях всегда будет актуальной, так как сохранение здоровья обучающихся является обязательным условием для эффективности образовательного процесса. К профилактике травматизма на уроках физической культуры необходимо подходить с особой тщательностью. Для проведения безопасного урока физической культуры для обучающихся недостаточно прослушать инструкцию по технике безопасности, а учителю – не допустить методических и организационных ошибок. Особое место в комплексе мероприятий по профилактике травматизма на уроке физической культуры должна занимать подготовка обучающихся к выполнению специфических упражнений, способствующих освоению техники программных видов спорта, упражнений с высокой амплитудой подвижности суставов, эластичности связок и мышц, особенно свойственных для освоения и изучения техники элементов гимнастики.

Рассмотрим комплексы упражнений, которые помогут укрепить опорно-двигательный аппарат обучающихся, улучшить состояние связок и мышц, значительно снизит риск получить травму во время урока физкультуры и самостоятельных занятий. Комплексы упражнений можно чередовать, используя метод круговой тренировки, и, как вариант, отдельные комплексы упражнений можно включать в разминку. Некоторые комплексы упражнений можно рекомендовать обучающимся для самостоятельных занятий.

Общеразвивающие и общеукрепляющие упражнения принято группировать по принципу комплекса. Комплекс – подбор упражнений, обеспечивающий нагрузку на все основные группы мышц. Неизменными принципом правильного подбора упражнений является принцип «сверху вниз» (первый комплекс упражнений должен быть составлен из упражнений для плечевого пояса, лучезапястного, локтевого суставов, пальцев рук. Следующий комплекс упражнений даля мышц спины и т.д.).

Комплекс упражнений с гимнастической палкой

Упражнение 1. И.п.: палка внизу, хват на ширине плеч. Переворачивая палку, руки скрестно (правая рука сверху) и удерживать на уровне груди. То же, поднимая палку над головой.

Упражнение 2. И.п.: палка за спиной удерживается на ширине плеч. Выполнять пружинистые наклоны туловища вперед с отведением палки вверх до отказа. Повторить до 10 раз.

Упражнение 3. И.п.: стоя ноги врозь, палку завести на спину, туловище наклонить вперед, чтобы палка осталась под коленными суставами. Выполнить перешагивание через палку назад поочередно правой, левой ногой. Поднять палку вверх и завести за спину, приняв исходное положение. Повторить 10 раз.

Упражнение 4. Лечь на спину, ноги на ширине плеч, палка перед собой в вытянутых руках. Развернув руки, положить палку справа от себя на пол, затем слева стараясь не отрывать от пола лопатки; вернуть палку в исходное положение.

Упражнение 5. Встать на правое колено, прямую левую ногу отвести в сторону, палку положить за голову. Развернуть корпус влево, наклониться к левой ноге, держа спину прямой; вернуться в исходное положение. Поменять положение ног, развернуть корпус вправо и наклониться к правой ноге. Повторить упражнение 10 раз.

Комплекс упражнений для укрепления лучезапястного сустава

Для подготовки лучезапястного сустава применяются вращательные движения кисти, подскоки и передвижения на руках в упоре лежа. Для мышц, фиксирующих лучезапястный сустав, эффективными являются упражнения с теннисными мячами, гантелями, утяжелителями (1–1,5 кг), вращение подвешенного на кронштейне веса.

Упражнение 1И.п.: ноги – на ширине плеч, руки вытянуть вперед и сжать кулаки. Кулаками следует вращать по часовой стрелке (до 20 раз) и против часовой стрелки (до 20 раз). Это же упражнение можно выполнять с предметами, например, с теннисными мячами, гантелями, утяжелителями.

Упражнение 2. И.п.: ноги – на ширину плеч, вытянуть сжатые в кулак кисти перед собой. Затем выпрямить пальцы и максимально развести их, после чего снова сжать в кулак. Повторить следует до 10 раз.

Упражнение 3. И.п.: ноги на ширине плеч, руки вниз, ладони направлены вперед. Поочередно загибать пальцы, начиная с мизинца. Повторять до 10 раз.

Упражнение 4. Стоя у стены, и.п.: ноги – на ширине плеч, руки вытянуты вперед, пальцы широко расставлены и упираются в стену. Необходимо пальцами оттолкнуться от стены, закрыв кисть как при броске баскетбольного мяча в кольцо и вернуться в исходное положение. Повторите до 10 раз.

Упражнение 5И.п.: руки к груди, чтобы ладони плотно прижимались одна к другой, большие пальцы касались середины груди, а предплечья (от запястья до локтя) были параллельно полу. Не разрывая ладони, пытаться поднять локти как можно выше. Повторить это до 10 раз.

Упражнение 6. И.п.: стоя на коленях, ладонями упереться в пол, при этом ладони должны быть плотно прижаты к полу и развернуты к туловищу. Не отрывая ладони от пола, постараться сесть на пятки. Затем вернуться в исходное положение.

Комплекс упражнений для укрепления локтевого и плечевого сустава

Упражнение 1. И.п.: ноги на ширине плеч, руки в стороны и сжать кулаки. Вращать руки в локтевых суставах до 15 раз в одну сторону и до 15 раз в другую.

Упражнение 2. И.п.: ноги по ширине плеч, руки в стороны и согнуть в локтях так, чтобы локти были направлены вверх. Повернуть руки в локтевых суставах так, чтобы локти были направлены вниз. При этом рука от плеча до локтя все время должна быть параллельна полу.

Упражнение 3. И.п.: ноги на ширину плеч. Туловище наклонено вперед, руки согнуть в локтях и прижаты к туловищу, кисти сжаты в кулак, а локти отведены назад. Выпрямить руки, отводя их назад, затем опять согнуть в локтях и повторять это до 10 раз.

Упражнение 4. И.п.: ноги на ширину плеч, руки в стороны, согнутые в локтевом суставе, ладони сжаты в кулак и прижаты к плечу. Разгибать руки в локтях, резко выпрямляя вверх и возвращаться в исходное положение. Повторить до 12 раз.

Упражнение 5. И.п.: широкая стойка, ноги врозь. Взять в руки отягощение (гантели, наполненные водой или песком пластиковые бутылки). Руки согнуть в локтях прижав к груди. Рывком вытянуть руки вперед перед собой и вернуться в исходное положение.

Комплекс упражнения с использованием фитболовразвивает чувство равновесия, пластики, укрепляет мышц спины, помогает подготовить обучающихся к выполнению таких сложных упражнений как «мостик» и других акробатических элементов.

Упражнение 1. И.п.: лежа на фитболе, руки в упоре на полу. Сделать несколько шагов руками вперед и назад. Затылок, шея, спина должны быть на прямой линии.

Упражнении 2. И.п.:лежа на животе на фитболе, ноги полусогнуты в «стартовом» положении на полу. Согнуть руки в локтях, ладонями вперед («крылышки»). Голову не поднимать.

Упражнение 3. И.п.:лежа на животе на фитболе, руки на полу, ноги в «стартовом» положении. Поочередно поднимать ноги до горизонтали, руки должны быть согнуты, плечи – над кистями. В том же исходном положении поднимать поочередно ноги, сгибая в коленях.

Упражнение 4. И.п.:лежа на спине на полу, прямые ноги на фитболе. Выполнять поочередно махи прямой ногой вверх.

Упражнении 5. И.п.: лежа на спине на полу, руки вдоль туловища, ноги стопами опираются на фитбол. Поочередно выполнять махи согнутой ногой. Повторять по 10 раз на каждую ногу.

Комплекс упражнений для укрепления коленного сустава

Упражнение 1И.п.: ноги на ширине плеч. Слегка согнуть колени и упереться в них руками, а затем вращать коленями вправо, влево поочередно – до 10 вращений в каждую сторону.

Упражнение 2И.п.: ноги на ширине плеч. Выполнять глубокое приседание, не отрывая пяток от пола, затем принять исходное положение. Повторить до 10 раз.

Упражнение 3И.п.: ноги шире ширины плеч. Туловище развернуть в правую сторону, центр тяжести перенесен на правое колено. Упереться в правое колено руками. Левая нога выпрямлена. Выполнить 5–6 пружинистых движений и перенести центр тяжести на левое колено, упереться в него руками. Повторить по 10 раз в каждую сторону.

Упражнение 4. И.п.: лежа на спине, поднять ноги и согнуть их в коленях (бедро должно быть вертикально, а голень – горизонтально плоскости пола). Вращать голень сначала вправо, потом влево, до 10 раз.

Упражнение 5И.п.: стоя на коленях, руки на пояс. Без помощи рук сесть на пол с правой стороны, подняться и принять исходное положение, затем сесть с левой стороны. Повторить по 10 раз в каждую сторону

Комплекс упражнений для голеностопного сустава

Упражнение 1. Снять обувь. И.п.: сидя на гимнастическом коврике, ноги вытянуты вперед. Поочередно выполнять вращения в голеностопном суставе в обе стороны по 10 раз.

Упражнение 2. И.п.: сидя на полу, руки прямые отвести назад в упор. Носки стопы тянуть на себя как можно сильнее и от себя. Повторить до 10 раз.

Упражнение 3. И.п.: ноги на ширине плеч, встать на носки как можно выше, потом опуститься на всю стопу и выполнить перекат на пятки. Повторить до 20 раз.

Упражнение 4. И.п.: встать у какой-либо прочной опоры и взяться за нее руками. Около опоры должен лежать брусок до 10 см, чтобы можно было встать на него носками, чтобы пятки свисали за край, не касаясь, пола. После этого потянуть пятки как можно сильнее вниз к полу, затем принять исходное положение. Повторить до 20 раз.

Упражнение 5. И.п.: ноги на ширине плеч, подняться на носки. Переместить пятки вправо, не отрывая носков от пола. Затем опуститься на всю стопу. Встать на пятки, носки перемещать вправо и потом опустить их на пол. Далее делать то же самое в левую сторону. Повторить до 10 раз.

Список литературы:

1. Гимнастика. Учебник для институтов физической культуры / Под ред. Шлемина А.М. и Брыкина А.Т. М.,1978.
2. Гимнастика с методикой преподавания. Учебное пособие для учащихся педагогических училищ / Под ред. Павлова И.Б. 1985.
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