Gymnastic bench. Exercises on the gymnastic bench A set of exercises with a bench

Ex. 1 (Fig. 1). I. p. - standing legs apart with the right side to the bench. 1 - take the bench with the left hand by the far edge with a grip from above, with the right hand by the near edge with a grip from below; 2 - raise the bench up with straight arms; 3 - bend your arms; 4 - straighten your arms. 10-12 times. Exercise requires special care, arms should not be bent completely so as not to hit the head.

Ex. 2 (Fig. 2). I. p., 1, 2 - also, which is ex. 1; 3 - swing leg to the side; 4 - attached to the left; 5 - swing the right leg to the side; 6 - put right. 8-12 times.

Ex. 3 (Fig. 3). I. p., 1, 2 - also, which is ex. 1; 3 - tilt to the left; 4 - straighten up; 5 - tilt to the right; 6 - straighten up. 8-12 times. Option: performing the exercise, you can do more than one, but two-three springy slopes.

Ex. 4 (Fig. 4). I. p., 1, 2 - the same as the total. 1; 3 - lower the bench to the left-down to the level of the belt, hold for 3 seconds; 4 - raise the bench straight up with your hands. 6-8 times.

Ex. 5 (Fig. 5). I. p., 1, 2 - the same as the total. 1; 3 - bend your arms; 4 - hands forward; 5 - hands back; 6 - raise the bench up with straight arms. 8-12 times.

Ex. 6 (Fig. 6). I. p., 1, 2 - the same as the total. 1; 3 - tilting your head forward, put the bench on your shoulders (position of the loader); 4-raise the bench up with straight arms. 6-8 times. Exercise requires maximum synchronism of movements, clarity of command execution.

Ex. 7 (Fig. 7). I. p. 1, 2 - the same as in ex. 1 ; 3 - lower the bench on the right shoulder; 4 - lift the bench up with straight arms; 5 - lower the bench to the left shoulder; 6 - raise the bench up with straight arms. 10-12 times.

Ex. 8 (Fig. 8). I. p., 1, 2 - the same as in ex. 1; 3 - sit down slowly; 4 - stand up slowly. 10-12 times. Pay attention to the timing of movements.

Ex. 9 (Fig. 9). I. p., 1, 2 - the same as in ex. 1 ; 3 - in turn, at the teacher’s command “Pull up!” In each group of hanging, students under numbers 3 and 4 are pulled up. 2-3 times.

Ex. 10. I. p., 1, 2 - the same as in exercise. 1; 3 - lower the bench from the opposite (left) side; 4 - lift the bench up with straight arms; 5 - lower the bench on the right side; 6 - raise the bench up with straight arms. 4-5 times in each direction. The exercise can be performed while standing on another bench.

Ex. 11 (Fig. 10). I. p., 1, 2 - also, which is ex. 1; 3 - slowly lowering your hands, put the bench on your head; 4 - sit down; 5-6 - walking forward in a squat 10-20 m.

Ex. 12 (Fig. 11). Moving around the hall with a step, running with a bench to the right (left) shoulder.

Ex. 13 (Fig. 12). I. p. - standing legs apart in front of the bench. 1.2-crouching, pass your hands between the upper and lower rails of the bench with a grip from below by the far edge; 3 - stand up, bench on straight arms; 4 - bend your arms; 5 - straighten your arms, bench on outstretched arms; 6 - bend your arms. 8-10 times.

Ex. 14 (Fig. 13). I. p. - lying on your back on gymnastic mats with your head to the bench. 1 - pass your hands between the upper lower rails of the bench with a grip from the top with both hands over the far edge of the bench; 2-3 - without tearing off the legs from the floor, slowly raise the bench and gently lower the hips; 4-5 - in reverse motion, carefully place the bench on the floor. 6-8 times. Exercise helps to overcome the feeling of fear. When performing the exercise, the concentration of each student and the coordination of movements are especially necessary. The exercise can be done with the help of a teacher.

Ex. 15 (Fig. 14). I. p. - lying on your back on gymnastic mats with your feet to the bench. 1 - pass both legs between the upper and lower rails of the bench; 2-3 - slowly raise the bench above the floor; 4-5 - smoothly lowering your legs, put the bench on the floor. 8-10 times. Exercise to perform with insurance.

Using gymnastic benches

In schools, probably, there is not a single sports hall in which there would be no gymnastic benches. In addition, they are easy to make in the school workshop, varying the height from 40 to 60 cm.
The proposed exercises using gymnastic benches are simple in the light of the organization of the corresponding classes (these mental apparatuses are always at hand and, more importantly, they are almost not traumatic). 3 as preparatory exercises, such exercises are indispensable in solving problems of general physical training in various types of disputes: athletics, volleyball, basketball, etc. Exercises using gymnastic benches are available for any contingent of those involved, only the height, number of exercises, and time duration vary their implementation.
These are dynamic exercises that allow you to involve the entire class, using a group or streaming method, or a large group of students. They fit well into the circuit training method. Not the last place with a skillful approach is occupied by these exercises with children who have deviations in health, in particular in posture.
By varying their pace, methods of application, dosage, purposefully selecting exercises, you can use them to make any lesson, any workout quite effective.
The following sets of exercises are not the only possible ones, but those that I used in the training process and not without success. I will be very glad if my experience (45 years of teaching experience) will help my colleagues, especially young teachers, novice enthusiastic teachers.
Complex I. 1. Jumping over the gymnastic bench with a push with both, one foot. The exercise can be performed for a time: 20 sec., 30 sec., 45 sec.
Leap onto the bench with both feet, jump off the legs apart, bench between the legs; performed in advance and in place.
Standing on the side, with one foot on the bench, straighten up and change the position of the legs with a jump.
Bench run. The class is divided into two groups, benches are installed, it is possible in parallel. The teacher says: “Guys, here is a crossing that has fallen off the bench“ falls into the abyss ”, moreover, every 7, 10 or 15 seconds. (depending on the number of students) "the enemy is firing." During this time, your group needs to cross to the other side as quickly and without errors as possible. The exercise can be supplemented by carrying the "victim".
Running on the bench from the side, stepping on it with one foot (left or right).
I.p. stand on toes on the board of an inverted bench, heels on the floor. Rise on your toes and go down without touching the floor with your heels, without bending your knees.
Standing in a lunge on a bench, swinging one leg behind. The supporting leg is straight.
Movement on a bench with carrying a partner with a grip over the shoulder.
Jumping legs apart, jumping on the bench with a partner, standing facing each other, holding hands; jump down.
Partners stand on opposite sides of the bench, holding hands; at the signal of one of them, both simultaneously perform the first jump to the left, the second to the right, in place. Do not separate your hands while moving.
The first student stands with his hands on his belt, the second, being behind, puts his hands on his belt (both are standing on a bench). Both perform jumps together, legs apart, the same with three, four, etc., moving forward.
One foot is on the bench, with the other foot step forward, then back, then the position of the legs changes. You can perform the exercise for 15, 20, 30 seconds, depending on the preparedness of those involved.
Standing to the left of the bench, jump with both feet onto the bench, jump off to the right.
Jumping over 5-6 benches installed in a row (across, like barriers); through two benches installed parallel in width, in height.
Jumping onto the bench with weights, legs apart and together.
Weighted jumping, on two benches installed in parallel at a distance of 50-60 cm from each other. Use dumbbells or kettlebells as weights, depending on the preparedness of the students.
Complex II. 1. The first student is sitting, the second is holding his ankles. Tilt back, the same with hands touching the floor with a turn to the right, to the left. The exercise can be performed with weights, depending on the preparedness of the students.
2. The first lies on the hips, the second holds him by the legs, the legs do not touch the floor. Tilt forward, bend back, the same with turning, with weights. The first and second exercises serve to correct postural disorders.
Flexion and extension of the arms in emphasis on the gymnastic bench; the same thing, pushing off the bench and making clap with your palms. Flexion and extension of the arms in support from behind.
Emphasis lying down, legs on the bench, bent. Flexion and extension of the arms, hands together, with the clap of the palms, etc.
Movement on the bench with the right, left side in the lying position; in support from behind, the legs are bent, the legs are straight. For the more trained - the legs are straight, for the unprepared - the legs are bent.
Movement on the bench in an emphasis lying with a circle turn to the left, to the right.
Jumping on the bench, legs apart, starting from the bench; hands are brought forward and set to push as far as possible.
Emphasis crouching, hands on the bench, legs on the left. Without taking your hands off, jump over the bench; the same with moving forward, pushing with two hands, with one hand.
Lying on a bench, crawling on his stomach, pulling himself up on his hands; the same on a bench set at an angle. The angle of inclination depends on the level of preparedness of the students.
Running up the bench, installed obliquely to the gymnastic wall, with the subsequent transition to it.
Moving up the bench with your back forward in an emphasis, crouching, with your hands grabbing the edges of the bench.
Two benches are installed in parallel, obliquely to the gymnastic wall. Movement in emphasis on the hands up, down.
Moving forward in an emphasis from behind, a bench between the legs. Same back.
Complex III (for a group of 7-9 people). 1. The gymnastic bench stands on the left side of the floor. Grab the bench with both hands, raise it above your head and lower it to the right. Then do the same in reverse.
Bench on the left shoulder, raise it above your head and lower it to your right shoulder. Repeat the same, but one of the partners performs a hang in the middle of the bench.
Bench on the left shoulder, hold it with the right hand; move the bench to a straight left hand to the left, raise it above your head. Also on the right hand.
Bench on the left shoulder, legs apart, tilt to the right, transfer the bench to the right shoulder, tilt to the left. Same with straight arms.
In the supine position on the floor, grab the bench behind the head with both hands, lift it and put it on the chest, then do the same in the opposite direction.
I.p. Same. Raise straight legs and touch the bench with them.
Grab the bench behind your head, in a prone position. Raise straight legs to an angle of 90 ° and put them to the right (left).
Partners sit legs apart, close to each other, bench on the left shoulder, move the bench to the right shoulder, lie down, rise and move the bench to the left shoulder.
Bench on the shoulder, in a squat, straighten up and transfer the bench to the other shoulder, 10-12 times.
Martial arts on the gymnastic bench. 1. Partners stand on the bench facing each other. It is necessary to push the partner off the bench or unbalance him. The player or team left on the bench wins.
2. a) Partners sit facing each other, astride a gymnastic bench, holding hands on the edges and resting their feet. It is necessary to bring the partner out of balance.
b) The same from the emphasis on the forearms, sitting with their backs to each other.
Relays. 1. a) Jumping over one, two, three benches installed in parallel, running a segment up to 15 m.
b) Running on benches, sequentially set in length.
"Crossing": team members, on a signal, run over the guides along one or two benches set in length. The winner is the team whose players will quickly find themselves on the other side of the "chasm" without losing a single player.
Two benches are installed back to back along the length. Players of opposing teams run through the first bench, stop on the second bench and pull the first bench forward without stepping on the floor. Then they pull the second bench and so on until the end of the distance.
Climbing under the bench. The bench is non-standard, height 50-60 cm.
With a creative approach, many of the exercises described above can be included in relay races using a gymnastic bench.
It is best to start teaching exercises using a gymnastic bench in elementary school and, as students grow older, increase their difficulty. In elementary school, children are more receptive and remember such exercises for a long time.

Teacher of physical culture GBOU gymnasium No. 652 Gorelik M.L.

Obviously, there is not a single sports hall in the school that does not have gymnastic benches. In case of absence, they are easy to make in the school workshop, varying the height from 40 to 60 cm.
The proposed exercises on the gymnastic benches are simple and accessible in organizing classes on them, the equipment is always at hand and, which is important at the present stage of training, they are almost not traumatic. Exercises on gymnastic benches are easy to do, accessible, as preparatory exercises they are indispensable in solving problems of general physical fitness: athletics, volleyball, basketball and other sports. Exercises on gymnastic benches are available for any contingent of those involved, only the height, the number of exercises, and the duration of the execution time vary.
The advantage of exercises on gymnastic benches is that these are dynamic exercises that allow you to include the whole class in the work using a group or stream method, or a significant group of students. The exercises fit well into the circuit training method. Not the last place, with a skillful approach, is occupied by exercises on gymnastic benches and with children who have deviations in health and posture.
By varying the pace, methods, dosage, selecting exercises, they can be used in any lesson, in any workout.
The exercises below are not the only possible ones. It's just that these are the exercises that I had to use in the training process and not without success. I will be very glad if my experience (45 years of teaching experience) will help in organizing and conducting the educational and training process, especially for beginner enthusiastic teachers.

Complex 1

1. Jumping on one, two legs (can be done for a while - 20 sec., 30 sec., 45 sec.).

2. Jump on the bench with two legs, jump off - legs apart, bench between the legs, performed in advance and in place.

3. Standing on the side, with one foot on the bench, straighten up and change the position of the legs with a jump.

4. Running on the bench. The class is divided into two groups, benches are installed, it is possible in parallel.

Teacher: “Guys, here is the crossing, the one who fell from the bench “flies into the abyss”, every 7, 10 or 15 seconds, depending on the number of students, “the enemy fires”. During this time, your group needs to cross to the other side as quickly and without errors as possible.

This can be done with the transfer of the victim.

5. Running on the bench from the side, stepping with one foot (left or right).

6. I.p .: stand with socks on the board of an inverted bench, heels on the floor. Rise on your toes and go down without touching the floor with your heels, without bending your knees.

7. Standing in a lunge on a bench, swinging one leg behind - the supporting leg is straight.

8. Movement on a gymnastic bench with the transfer of a partner with a grip over the shoulder.

9. Jumps - legs apart, jump on the bench with a partner, standing facing each other, holding hands, jump down.

10. Partners stand on opposite sides of the bench, holding hands, at the signal of one, they simultaneously jump one to the left, the other to the right, in place. Do not separate your hands while moving.

11. The first student is standing - hands on his belt, the second puts his hands on his belt (both are standing on a bench). They perform jumps together, legs apart, the same in three, four, etc., moving forward.

12. One foot on the bench, the second step forward, then back, then the position of the legs changes. It can be performed for a time (15, 20, 30 seconds), depending on the preparedness of those involved.

13. Standing to the left of the bench, jump with both feet onto the bench, jump off to the right.

14. Jumping over the benches in a row 5–6, through two benches installed side by side in width, in height.
1=50cm
h = 50 cm

15. Jumping onto a bench with weights, legs apart and together.

16. Jumping with weights on two benches installed in parallel at a distance of 50–60 cm. Use dumbbells or kettlebells as weights, depending on the preparedness of the students.

Complex 2

1. The partner is sitting, the second is holding the ankles. Tilt back, the same with hands touching the floor with a turn to the right, to the left. The exercise can be performed with weights, depending on the preparedness of the students.

2. The partner lies on the hips, the second holds the legs, the legs do not touch the floor. Tilt forward, bend back, the same with turning, with weights. The first and second exercises correct the violation of posture.

3. Flexion and extension of the arms in emphasis on the gymnastic bench, the same thing, starting from the bench and making a clap. Flexion and extension at the rear.

4. Emphasis lying down, legs bent on the bench. Flexion and extension of arms, hands together, with clap, on fists, etc.

5. Movement with the right, left side in an emphasis lying, in an emphasis behind, legs are bent, legs are straight. For trained legs straight, for unprepared legs bent.

6. Movement in an emphasis lying with a circle turn to the left, to the right.

7. Jumping, legs apart, starting from the bench, hands are placed to push as far forward as possible.

8. Emphasis crouching, hands on the bench, legs on the left. Without taking your hands off, jump over the bench, the same with moving forward, pushing off with two hands, one.

9. Lying on a bench, crawling, pulling himself up on his hands, the same on a bench set at an angle. The angle of inclination depends on the level of preparedness of the students.

10. Running up the gymnastic bench, installed obliquely, to the gymnastic wall with the subsequent transition to it.

11. Moving up with your back forward in an emphasis, crouching, with your hands grabbing the edges of the bench.

12. Two benches are installed in parallel, obliquely to the stairs. Movement in an emphasis on the hands up and down.

13. Moving forward in support from behind, a bench between the legs. Same back.

Complex 3

(Group of 7-9 people involved)

1. Benches on the side, left, on the floor. Grab the bench with both hands, raise it above your head and lower it to the right. Then the same in the opposite direction.

2. Bench on the shoulder on the left, lift above the head and lower on the right shoulder, the same, but one of the partners hangs in the middle of the bench.

3. Bench on the shoulder on the left, holding with your right hand, take it to a straight arm to the left, raise it above your head. The same for the right hand.

4. Bench on the left shoulder, legs apart, tilt to the right, transfer the bench to the right shoulder, tilt to the left. The same goes for straight arms.

5. In the supine position on the floor, grab the bench behind the head with both hands, lift it and put it on the chest, then everything in the opposite direction.

6. I.p. Same. Raise straight legs and touch the bench.

7. The bench is captured behind the head, lying down. Raise straight legs to the corner and put them to the right (left).

8. Partners sit legs apart close to each other, bench on the shoulder on the left, move the bench to the right shoulder, lie down - rise and move the bench to the other shoulder.

9. Bench on the shoulder in a squat, straighten up and transfer the bench to the other shoulder 10-12 times.

Martial arts on the gymnastic bench

1. Partners face each other. It is necessary to push or unbalance the partner. The player or team left on the bench wins.

2. a) Partners sit facing each other, astride a gymnastic bench, holding hands on the edges and resting their feet. It is necessary to bring the partner out of balance. b) The same from the emphasis on the forearms, sitting with their backs to each other.

relay races

1. a) Jumping over one, two, three benches installed in parallel, running a segment up to 15 m. b) Running along benches installed in length.

2. "Crossing": the whole team, on a signal, runs over the guides along one or two benches set in length. The winner is the team whose players will quickly find themselves on the other side of the "chasm" without losing a single player.

3. Two benches are installed back to back along the length. A team of 7-9 people runs over the first one, stops at the second one and pulls the first one forward without stepping on the floor. Then he pulls the second and so on until the end of the distance.

4. Crawling under the bench. The bench is non-standard, height 50–60 cm.

With a creative approach, many of the exercises described above can be included in the relay races with a gymnastic bench.

It is best to start learning exercises on the gymnastic bench in elementary school, increasing in difficulty as you get older. In elementary school, children are more receptive and remember for a long time.

This group of exercises can be divided into bench exercises, where the bench acts as weights, and bench exercises, where it is used as a support. Exercises with a bench are performed by a group of trainees, and are mainly aimed at developing strength, accuracy of movements, and coordination of collective actions. Exercises on the bench are more useful, they can be performed both in a group and individually. Typical exercises on the bench are ORU for balance development and jumping exercises, for example,

walking on the bench in various directions of movement (including sideways, backwards, side steps), running on the bench;

raising straight or bent legs from I.P. sitting on a bench;

tilts, turns, squats from I.P. standing at the bench on the right (left) leg, the other (leg) on ​​the bench;

jumping onto the bench, jumping "in depth" from the bench, jumping over the bench;

bending the arms in the lying position, legs or arms on the bench (respectively, back or facing the bench.

When recording exercises on a gymnastic bench, it is important to indicate the position of the student relative to the bench: longitudinally, across, face, side, back. Possible starting positions in exercises on the bench:

A) standing, sitting or lying on a bench (lengthwise or across),

B) Standing, sitting or lying at the bench, the bench is used as a support for arms or legs.

We focused only on the most common options for outdoor switchgear. But they can be performed with balls of different sizes, with stuffed balls, dumbbells, with shock absorbers, on simulators, on gymnastics equipment, in pairs, in group grip, in motion, etc. Creating, designing general developmental exercises is a creative, exciting process. The main thing is to determine the needs of those involved, and if the complex is compiled for yourself, then it is important to pay attention to the weaknesses of your development and preparedness. Everyone can think over, compose a set of simple and effective exercises, and this will be one of the main steps towards self-improvement and creating one's own image of a modern, physically cultured person.

After reviewing the data presented above, start compiling your own outdoor switchgear complex. Divide the whole process into several steps.

Step 1. Determine the direction of the complex - a complex of hygienic gymnastics, a complex for developing strength, jumping ability, for the formation of correct posture, etc. Having decided, write the name of the complex at the top of the sheet. If your complex involves the use of objects, mark the object in brackets (for example: a complex of general developmental exercises, with a primary focus on developing flexibility (with a fitball)).

Step 2. Prepare a table in which you will enter the exercises. To facilitate the work and the accuracy of the recording, select the line "starting position" separately:

Step 3. Start compiling exercises. Mark the serial number of the exercise, in the next column - the starting position, then in the column "exercise content" write down the sequence of movements under the count. In the next column, write down the number of repetitions, in the last column, enter the features of the exercise. When selecting exercises, review the sections “ORU Record Forms” and “Compilation and Recording of Specific ORUs” again.

Step 4. After compiling a set of (10–12) exercises, check whether the sequence of exercises is written correctly, whether exercises are included for all muscle groups. Avoid the same type of starting positions and exercises that duplicate each other.

Step 5. Complete the title page of your work. Mark the name of the complex, who completed it (last name, first name, institute, course, group), who checked it (the name of the teacher).

Step 6. If your complex is positively evaluated, prepare to conduct your complex with the group. Pay attention to the following. 1. Distribute students at a safe distance from each other. 2. Clearly and loudly explain the order of the exercise. First of all, indicate the starting position, then, combining with the show, perform the exercise under the count, at a slow pace, together with those involved. Then continue counting, and also follow the guidelines for the group. Replace the last count at the end of each exercise with the command “stop!” for the convenience of stopping the group. 4. Do not get lost, if something does not work out, ask your teacher for help. Consider this assignment as an experience in public speaking (even if it is only your group for now), which will be useful to you in the future.

- raising and lowering the hoop forward, up with a different grip of the hoop in combination with walking, moving the legs back, swinging the legs, tilting and turning the body;

- passing the hoop from hand to hand in front of you, behind your back, behind your legs in a forward bend, in a jump;

- rotation of the hoop on the belt (neck, arm, leg) for a specified time;

- jumping into the hoop with the rotation of the hoop back and forth;

- jumping through a hoop lying on the floor, rotating on the floor;

- the simplest hoop throws with two hands in front of you;

- rolling the hoop on the floor, followed by climbing into the hoop without touching it with your hands.

12. GENERAL DEVELOPMENTAL EXERCISES ON APPLIANCES

The most simple and affordable projectiles for use in outdoor switchgear are a gymnastic (Swedish) wall and a bench. Exercises performed on these apparatuses are recorded according to the rules of general developmental exercises using the terms of exercises on apparatuses.

Exercises at the gymnastic (Swedish) wall

The main advantage of exercises at the gymnastic wall is the exact fixation of the initial positions of the body and the possibility of changing the height of fixing parts of the body at the required level. There are exercises at the gymnastic wall (the student is on the floor, the wall as a support) and on the gymnastic wall (engaged in I. p. and during the exercise - on the wall). In the entry I.p. at the wall, the position relative to it (face, side, back) and the features of the grip are indicated, for example, standing facing the wall, grip at waist level. Emphasis is only a pronounced emphasis on the wall, and this is a standing emphasis, in other cases, a grip is indicated at the level of the shoulders, chest, etc., for the first, third, etc. rail. If the exercise is performed on the wall, the terms “hanging” and “emphasis” should always be used. I.p., in which the student does not touch the wall, is described according to the principle of exercises without an object, indicating the features of the exercise, for example, standing with the right side (towards the wall), right (leg) to the side on the (given) rail. Here are some typical wall exercises.

- Tilts, stops, turns of the body with support on the wall.

- Swing your legs in different directions with support, in emphasis.

- Jumping from a squat with support on the wall, jumping with a change of supporting leg, free leg on the 1st, 2nd, 3rd rail.

– Hang face, back to the wall. Raising bent and straight legs in the hang.

- Bending the arms in an emphasis lying down, legs on the 1st rail.

Table 4

An exemplary outdoor switchgear complex at the gymnastic wall, designed for OFP (general physical training)

Continuation of the table. 4

Exercises on the gymnastic bench

This group of exercises can be divided into bench exercises, where the bench acts as weights, and bench exercises, where it is used as a support. Exercises with a bench are performed by a group of trainees, and are mainly aimed at developing strength, accuracy of movements, and coordination of collective actions. Exercises on the bench are more useful, they can be performed both in a group and individually. Typical exercises on the bench are ORU for balance development and jumping exercises, for example,

- walking on the bench in various directions of movement (including sideways, backwards, side steps), running on the bench;

- raising straight or bent legs from I.P. sitting on a bench;

- tilts, turns, squats from I.P. standing at the bench on the right (left) leg, the other (leg) on ​​the bench;

- jumping onto the bench, jumping "in depth" from the bench, jumping over the bench;

- bending the arms in the lying position, legs or arms on the bench (respectively, back or facing the bench.

When recording exercises on a gymnastic bench, it is important to indicate the position of the student relative to the bench: longitudinally, across, face, side, back. Possible starting positions in exercises on the bench:

A) standing, sitting or lying on a bench (lengthwise or across),