Rules for rhythmic gymnastics. Learning balance in rhythmic gymnastics How to develop balance in rhythmic gymnastics

24.11.2023

Lesson topic: We teach balance in rhythmic gymnastics.

Lesson type: educational

Method: group.

Lesson objectives:

Educational (improving exercise performance)

Wellness ( development of physical qualities: flexibility, dexterity, coordination of movements).

Educational ( cultivate discipline, patience, hard work, cultivate a culture of healthy lifestyle).

Venue: sports hall.

Time: 45 min.

Equipment: gymnastic bench, carpet, wall bars.

Introductory part: warm-up: various steps, jumps, hops, running.

Main part: general developmental exercises to strengthen the feet, back muscles, abs, legs, exercises to develop flexibility, splits, bridges, chest rolls, forward and backward swings, swings forward, to the side, back.

Final part: We praise children who have learned to make new elements, pronounce mistakes, and play (at the discretion of the children). Formation and exit from the hall.

Methods of teaching balances.

The prerequisites for learning balances are, first of all, physical readiness, which includes:

Developing strength and strengthening the muscles of the foot and lower leg.

Development of vestibular stability function.

Development of passive and active flexibility in the shoulder, hip joints, and spine.

Development of dynamic and static strength of the muscles of the legs, back and abdomen. Technical readiness.

Posture skills.

Basic skill of standing on high half-toes.

The ability to take a pose with the exact spatial position of body parts (“sense of pose”).

Psychological readiness.

It may consist in the formation of motivation for the need for preliminary physical training, in the formation of knowledge about the conditions for maintaining balance, about the criteria for the beauty of a pose and its significance as a means of expressiveness. Teaching balances should involve gradual complication, which consists of: sequential mastery of balances from basic skills to profiling elements and then to more complex forms;

in a gradual transition from lightweight conditions of implementation to basic ones:

At the support (face, side) on the entire foot;

At the support on the toe;

With temporary lowering of the support;

In the middle on the entire foot;

In order to maintain stable balance, you need to learn to eliminate unnecessary degrees of freedom and create a solid foundation by fixing the knee and foot. The easiest way to teach children to fix their knees and feet is with saddles:

Sitting on the floor, close your legs, straighten your knees, lift your heels off the floor and, with your shins tightly closed, try to spread your stretched toes. This position gives an idea of footwork.

In the saddle, spread your hips outward, touch the floor with your little fingers, bending and unbending, achieve complete tension and tight fixation.

Also lying on your back, hands up, behind your head. Close your socks and, pulling your knees, lift your heels off the floor - turn your hips outward until the little toes of your stretched feet touch the floor. Raise the leg by 45 0, 90 0, 135 0, then the amplitude increases to maximum. Do not lift your pelvis from the floor; perform the exercise alternately with your right and left legs. The free leg is pressed firmly to the floor.

Perform exercises while lying on your stomach.

The exercises are aimed at teaching children to fix the knee and shin, rotate the hip, without which it is not possible to achieve full amplitude when moving the leg to the side, forward, back. Learn to do this while maintaining a straight body position, paying attention to movements in the hip joints, controlling the amplitude.

When working on balances, gymnasts’ attention is initially directed to the pose necessary for the correct execution of the element. We mean posture in general and dynamic posture in particular. When mastering the elements of dynamic posture, it means selecting not one, but several poses for training.

Balance to the side at the support, without support and without the help of a hand.

(photo) Shaikhova Veronica,

Luda

Lyuda, balance to the side at the support, with the help of a hand and without a hand, balance backwards (grab).

Chernova Daria (flexibility in the back is needed to do back balances, back balance).

In previous materials, we explained what a score consists of and how it is derived, and also introduced readers to the definition of a jump. Today we will talk about the next group of body elements - balances. For advice on rules, we turned to the 2007 Universiade champion, coach and national category judge, Polina Kondaurova.

We found out that the athlete’s exercise contains from 6 to 9 elements. Of these, at least 2 jumps, 2 balances and 2 turns.

In order for the reader to understand what forms of equilibrium there are, we recommend looking at the table.

Basic characteristics for equilibria:

1. clearly defined and fixed shape (stop position)

2. performed on relevé, on the entire foot (for some types of balances this is allowed, but the value of the element is reduced by 0.1) or on various parts of the body

What are the most common mistakes when performing balances?

Fuzzy shape. Equilibrium must be established and maintained for a long period of time, sufficient to show the operation of the item.
If the balance is performed on the relevé, dropping onto the heel will cancel the value of the element.

Equilibria also include turlyans, Italian fouettés and the former elements of flexibility and waves.

Turlyan - slow turn on the foot, chest, elbows (until recently, turns on the knee were also performed, but due to the risk of injury they were prohibited).

It is allowed to perform 1 turn on the relevé or on the entire foot in the chosen form. The value of a Turlyan is determined by adding 0.10 points to the base value of Equilibrium for 180 degrees or more. That is, if an athlete does a 360-degree front balance turn, its value is calculated as follows: 0.3 (form) +0.1*2 (for every 180 degrees) = 0.5.

It is not allowed to perform turlans on the knee, on the forearms and in the “Cossack” position.

Italian fouette - these are at least three different forms of balance, which are interconnected by a fouetté beat at least 180 degrees. Each form of balance must be fixed and coordinated with the subject. Counts as one element. Example:

There are also separate mixed equilibria . These are two or more balances performed without taking support (without lowering onto the heel). The value is determined by the sum of equilibria + 0.1. We will talk about mixed difficulties in more detail later.

As with all elements of the body, the most important requirement is its connection with the element of the subject. That is, in order for the balance to be counted, work must be done by the object during its execution. If the work is not completed, as well as in the event of loss (or error in work) of the item, the element is not counted. We have already talked about this, but it is worth focusing on the work of the object, even for a partial understanding of the picture on the carpet.

What does it take to be able to stand in balance? First of all, developed muscles, good choreographic preparation and developed vestibular apparatus, stretching, flexibility, the ability to coordinate the work of an object and body statics. Balancing on one leg, as well as turning, requires a strong Achilles tendon.

The center of gravity of a person is located in the lower abdomen, because... the weight of the legs is about half the weight of the body. The stability of the body depends on the position of the center of gravity and the size of the support area: the lower the center of gravity and the larger the support area, the more stable the body. The location of the center of gravity relative to the support points affects the balance of the body. A person does not fall as long as a vertical line from the center of gravity passes through the area limited by his feet. It is worth saying here that, due to physiological reasons, it is easier for athletes with short legs to balance and make turns. Training is of great importance: it is important to correctly raise and lower your leg, even hold your arms, shoulders and head.

There is another problem, which, however, concerns not only equilibria. Many coaches, chasing results, teach children to stretch and bend to one side. Physiologically, right-handers are better at stretching to the right side, and left-handers are better at stretching to the left. That is, when a gymnast balances, say, in a ring, she often “skews” to one side (it’s easier this way). These are the majority of elements, and the athlete does each of them dozens of times a day. This is a direct path to scoliosis and various spinal injuries.

Of course, elements done in this way fall into the “fuzzy form” category and are not counted, but, nevertheless, children often do them. Please note: if your child is involved in gymnastics, make sure that the preparation is supervised by a competent specialist, because there are often cases when coaches, hoping to get a quick result, injure children.

In the next article we will introduce you to the concept of rotation.

In a side split (the torso should be parallel to the floor):

Split with hold, free leg in the ring (position “in the ring” does not change the value of the element):

Front split:

Free leg back using:

Free leg to the side 90 degrees:

Free leg to the side without assistance:

Front split, body parallel to the floor:

In a split, body parallel to the floor:

In the back split:

In the ring without help:

And with sculpted arms, many of us forget about balance exercises. But balance is one of the basic needs of our body when moving.

Why is it important to do balance exercises?

Once I was talking with one professional football player, and casually asked him: “If you could have only one sporting quality, which one would you choose?” His answer was simple and clear: “Balance.” Note, not strength, not speed, not endurance, but balance.

Being in tune with your balance means always being in control of your center of gravity. And the better you control it, the more productive your workouts will be. Balance is important in morning jogging, in strength training with weights and, of course, in sports games. Balance exercises will help you prevent household injuries, and also strengthen the vestibular system and improve coordination of movements.

Reader Questions

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Mountain pose

The exercise is taken from yoga and is basic for training balance. You need to stand in it calmly and motionless, like a mountain. By performing the exercise regularly, you will get rid of and also get excellent prevention of various arthritis, arthrosis and congestion in the calf muscles and thigh muscles. We do the exercise like this:

Stand straight with your feet together. The heels and big toes touch. Shift your body weight to the center of your foot.
Tighten your knees, pull your kneecaps up, lower your tailbone, contract your upper thighs, and tighten your hamstrings. Your ankles should be in line.
Pull your stomach in and lift it up. Open your chest forward, stretch your spine up, keep your neck straight.
Stretch your arms up above your head. If this is difficult, keep them down at the sides. Turn your palms towards your hips. Press your fingers together. Make sure your shoulders don't rise.

Body weight shift

A simple and effective exercise that is useful for coordinating movements and training the core muscles.

Stand straight with your feet shoulder-width apart. Distribute the weight evenly on both legs.
Shift your weight to your right side and lift your left leg off the floor to a height of 5-10 cm.
Hold the position for up to 30 seconds.
Return to the starting position and transfer your body weight to the other leg.

Your balance will improve in proportion to the number of repetitions. Try to balance on each leg for up to 1 minute.

Single leg stand

The purpose of this exercise is to learn to maintain balance from the inside. Do it not only in the gym, but also in everyday life, for example, while walking or while standing in line. This way you can strengthen the muscles of your legs and feet, work each leg individually, and learn to achieve pelvic stability by strengthening the deep posterior fibers of the gluteus medius muscle.

Stand straight, feet shoulder-width apart, weight distributed evenly on both feet. Place your hands on your hips. Lift your left leg off the floor and bend it at the knee.
Hold the position for 30 seconds.
Return to the starting position and repeat with the other leg.
Do 5 repetitions for each leg.

You can diversify the exercise by extending the toe of the raised leg as far from the body as possible. It is important that the pelvis remains level. Make sure that the movement originates in the hip joint, and not in the knee.

Single leg stand with dumbbells

A great exercise not only for training balance, but for all core muscles.

Get into the starting position as in the previous exercise. Take dumbbells in your hands. Bend your arms with dumbbells at the elbow x so that an angle of 90 degrees is formed. At the same time, lift your right one and bend it at the knee.
Hold the position for up to 30 seconds.
Return to the starting position and repeat the exercise on the other leg.

To make the exercise more challenging, you can balance on one leg while standing on a sandbag.

Archer's stance

We took this exercise from Tai Chi, which for some reason everyone in vain considers gymnastics. Chinese gymnastics Tai Chi has a powerful healing effect on the body. It increases flexibility, strengthens joints, stabilizes the immune and cardiovascular systems.

Tai Chi style lunges help train balance, form a beautiful hip line, and strengthen the calves.

Place your feet shoulder-width apart and extend your arms in front of you at chest level.
Take a long step forward so that your knee is bent at a 45-degree angle (make sure your knee is directly above your ankle). At the same time as you step forward, straighten your arms above your head and place your palms facing each other.
Lock the position. Take 3 deep breaths and exhale, and push off with your front leg to return to the starting position.

Dmitry Belov

Rhythmic gymnastics is a complex coordination sport, with a huge number of various motor actions performed both by the gymnast’s body and by objects (rope, ball, clubs, ribbon, hoop) that have various physical properties. According to the classification of the technical committee for rhythmic gymnastics, reflected in the “Rules for rhythmic gymnastics” (2009-2012), the main group of movements consists of jumps, balances, turns and flexibility/waves.

Jumping in rhythmic gymnastics they are distinguished depending on the amplitude of movement, the position of the body and arms in flight. Additional terms often define the position of the body in flight: straight jump, bending jump, bending jump, tuck jump, step, lunge, split, ring. The flip jump and side tipping jump are also popular in other types of gymnastics. Some jumps have a special name - this is a hop, skip and jump - a jump up with a push of one, bending the other leg forward and swinging the arms. Jumps in rhythmic gymnastics are divided into push jumps (push-off from a horizontal support) from two legs and from one. Jumps with a push of two legs differ in the technique of execution: straightening, bending the legs back, touching, “stepping” longitudinally and transversely, etc. Push jumps include: jump, open-closed, step, flip, etc. Jumps can be made by taking off from a place or from a run (the purpose of the run is to achieve the optimal speed for performing a jump).

In exercises with an apparatus, jumps are distinguished by a sufficiently long and high flight - such that the athlete has time to perform other complex movements or manipulations with the apparatus during the flight.

Equilibria are divided into static and dynamic. Static equilibria are divided into vertical and horizontal. Vertical balances are performed with a vertical position of the torso, with various positions of the free leg and arms. Horizontal balances are performed with a horizontal position of the torso and are divided into anterior (the torso is tilted forward), posterior (equilibrium, which is characterized by tilting the torso back while simultaneously lifting the free leg to a horizontal or higher position), lateral (equilibrium, which is characterized by the arrangement of balanced links in the frontal plane). Dynamic equilibria are equilibria with changes in the position of the torso and free leg.

Turns are divided into turns on two legs and one. Turns on two legs - by stepping, crossing 180°, 360°, etc.; on one - the same and different names. The turns of the same name are performed on the right leg to the right side, on the left leg to the left. Opposite turns are performed on the right leg to the left, on the left to the right, with different positions of the free leg, torso, and arms. An increase in the number of revolutions around a certain axis leads to the complication of an element of a particular structural group.

"Waves" and wave-like movements are characterized by sequential flexion and extension of the joints. “Waves” are performed by the gymnast’s arms and torso. This type of movement is a single combination of flexion-extension actions, which are a holistic dynamic movement. They are characterized by continuity, uniformity and smoothness.

“Other groups” include various movements accompanied by various movements of the arms, head and body (small jumps, rhythmic steps, rocking, rotation, circular movements, etc.) A special place is occupied by the so-called pre-acrobatic elements: rhythmic gymnastics biomechanical exercise

1. Somersaults - rotational movements of the body with sequential contact with the support and turning over the head;
2. Inversions - rotational movements of the body with complete inversion and intermediate support;
3. Wheel flips, characterized by sequential support with each arm and leg;
4. Rolls - exercises characterized by rotational movement of the body with sequential contact with a support without turning over the head with various types of supports (on the chest, forearms, hands).

When performing elements, motor acts such as swings and swings are also performed. Swings are performed with arms, legs and torso. Swinging movements of the body are associated with bending forward, to the side, backward and with turns. Swings with arms and legs are performed in the main and intermediate planes, in different directions, in an arc and in a circle, in the same name, in different names, alternately and sequentially). Swings are performed with the arms, torso (forward and to the side) and the whole body (forward, to the side and with a turn). Swings are characterized by a sharp initial movement in one link and continued movement in other parts of the body. (the sequence of movements is the same as with the “wave”).

Exercises with apparatus are the basis of the classification program in rhythmic gymnastics. The movements of objects can be either free (after throws) or associated with the presence of contact with the gymnast’s body or support (skates, rolls, etc.).

In biomechanics, biological systems are considered as material objects, and to analyze their position in space during movement, they are modeled in the form of a material point or a system of material points. Such models make it possible to fully use the knowledge accumulated in the field of theoretical mechanics. Often, a 14-segment branched kinematic chain is used as a model of the human musculoskeletal system, the links of which, according to their geometric characteristics, correspond to large segments of the human body, and the connection points correspond to the position of the main joints. When studying the movements of gymnasts with developed spinal flexibility, such a model is not entirely adequate in describing movements. In addition, the human motor system has its own structural and functional features, which do not contradict the laws of mechanics, but impose significant restrictions on the possibility of formal application of mechanical models. The absence (partial or complete) of anatomical and physiological components in mechanical models of the human body, such as muscles, joints, ligaments, tendons, and failure to take into account the speed-strength properties of muscles, leads to the fact that such mechanical systems only resemble human locomotion in their kinematic structure. Modern computer technologies make it possible to simulate structures of any complexity. And in the scientific support of such sports as rhythmic gymnastics, the construction of a formal model of the body in the form of a multi-link structure with adequate inter-link connections, and perhaps complicated by additional elastic connections, could become the subject of a dissertation research.

In previous materials, we explained what a score consists of and how it is derived, and also introduced readers to the definition of a jump. Today we will talk about the next group of body elements – balances. For advice on rules, we turned to the 2007 Universiade champion, coach and national category judge, Polina Kondaurova.

We found out that the athlete’s exercise contains from 6 to 9 elements. Of these, at least 2 jumps, 2 balances and 2 turns.

In order for the reader to understand what forms of equilibrium there are, we recommend looking at the table.

Basic characteristics for equilibria:

1. clearly defined and fixed shape (stop position)

2. performed on relevé, on the entire foot (for some types of balances this is allowed, but the value of the element is reduced by 0.1) or on various parts of the body

What are the most common mistakes when performing balances?

Fuzzy shape. Equilibrium must be established and maintained for a long period of time, sufficient to show the operation of the item.
If the balance is performed on the relevé, dropping onto the heel will cancel the value of the element.

Equilibria also include turlyans, Italian fouettés and the former elements of flexibility and waves.

Turlyan– slow turn on the foot, chest, elbows (until recently, turns on the knee were also performed, but due to the risk of injury they were prohibited).

It is not allowed to perform turlans on the knee, on the forearms and in the “Cossack” position.

Italian fouette- these are at least three different forms of balance, which are interconnected by a fouetté beat at least 180 degrees. Each form of balance must be fixed and coordinated with the subject. Counts as one element.

There is also a separate mixed equilibria. These are two or more balances performed without taking support (without lowering onto the heel). The value is determined by the sum of equilibria + 0.1. We will talk about mixed difficulties in more detail later.

Of course, elements made in this way fall into the “fuzzy form” category and are not counted, but, nevertheless, children often do them. Please note: if your child is involved in gymnastics, make sure that the preparation is supervised by a competent specialist, because there are often cases when coaches, hoping to get a quick result, injure children.

In the next article we will introduce you to the concept of rotation.