Exercises on a gymnastic bench.
Strength exercises for the muscles of the arms and shoulder girdle.
1. I.p. - Stand on your knees, hands on the bench. Straightening the legs and torso while lying down and slowly returning to the vi.p.
2. I.p. - lying position, feet on the bench. Flexion and extension of the arms.
3. The same, the leg is raised back - up.
4. I.p. - standing on a bench in a half-squat. Falling point-blank while lying on straight arms. Stepping with your hands, return to IP.
5. Flexion and extension of the arms in support from behind (on the bench).
6. The same, but with your hands on the floor and your feet on the bench.
7. Moving on all fours along the bench rail. Can be used as a balance exercise.
8. Walking on your hands along the rail with your legs supported by your partner.
Exercises for leg muscles.
1. I.p. - wide stance with legs apart, one leg in front (on the bench). Bending your legs, touch your knee to the floor behind your standing leg.
2. I.p. - standing on one leg (at a step away from the bench), the other on the bench. Slow squat.
3. The same in pairs, holding hands.
4. Jumping on and off the bench on both legs: forward, backward, with a turn of 90-180 degrees. The same on one leg.
5. The same thing, standing sideways to the bench, and jumping over the bench.
Abdominal muscle strength exercises.
1. I.p. - standing on one leg, the other on the bench. Bend the torso back with different positions of the arms.
2. Do the same by bending the leg standing on the bench.
3. I.p. - standing on one leg with your back to the bench, the other, laid back, resting your toe on the bench. Springy bends of the body back.
4. I.p. - sitting on a bench, legs extended. Group yourself by clasping your shins with your hands (with a delay in the group position and without a delay); then slowly return to IP.
5. I.p. - the same, holding the edge of the bench with your hands. Without lifting your feet from the floor, tilt your torso back.
6. I.p. - Same. Lie down on the bench, taking a horizontal position, and return to the I.P.
7. The same, but in a horizontal position, raise your legs vertically up.
8. I.p. - sitting at an angle. Movements with straight legs forward, backward and sideways crosswise.
9. I.p. - lying on a bench, holding the edge with your hands. Sit at an angle, raising your legs high (with and without delay in this position).
10. I.p. - lying on a bench, holding the edges with your arms outstretched. Bend over and reach the bench behind your head with your feet.
11. Exercises with a partner. I.p. - Blue on the bench, hands forward. Tilt the torso back with the support of the legs from a partner and return to the I.P.
12. The same, but the partner keeps his legs raised high.
13. I.p. - sitting astride a bench. Bends the torso forward and backward. The same thing by hooking your toes on the sides of the bench when bending back.
There is obviously not a single school gym that does not have gymnastic benches. If they are not available, they can be easily made in a school workshop, varying the height from 40 to 60 cm.
The proposed exercises on gymnastic benches are simple and accessible in organizing classes on them, equipment is always at hand and, importantly, on modern stage training, they are almost harmless. Exercises on gymnastic benches are easy to do and available as preparatory exercises they are indispensable in solving general problems physical training: athletics, volleyball, basketball and other sports. Exercises on gymnastic benches are available for any group of participants; only the height, number of exercises, and duration of execution time vary.
The advantage of exercises on gymnastic benches is that these are dynamic exercises that allow you to involve the whole class in the work, using a group or continuous method, or a large group of students. The exercises fit well into the circuit training method. Not least with a skillful approach are exercises on gymnastic benches and with children who have deviations in health and posture.
By varying the pace, methods, dosage, and selecting exercises, they can be used in any lesson, in any training session.
The exercises below are not the only ones possible. These are just the exercises that I had to use in the educational and 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 beginning enthusiastic teachers.
Complex 1
1. Jumping on one or two legs (can be done for a while - 20 seconds, 30 seconds, 45 seconds).
2. Jump onto the bench with both feet, jump off - legs apart, bench between the legs, performed moving forward and in place.
3. Standing on the side, with one foot on the bench, straighten up and change the position of your legs with a jump.
4. Running on a bench. The class is divided into two groups, benches are installed, or in parallel.
Teacher: “Guys, here is the crossing, the one who falls from the bench “flies into the abyss”, 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 as possible and without mistakes.”
This can be done while transferring the victim.
5. Run along the bench from the side, stepping with one foot (left or right).
6. I.p.: stand with your toes on the board of an inverted bench, heels on the floor. Rise on your toes and lower down without touching your heels to the floor, without bending your knees.
7. Standing in a lunge on a bench, swinging one leg behind you – the supporting leg is straight.
8. Moving on a gymnastic bench with a partner carried over the shoulder.
9. Jumping – legs apart, jump onto 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 perform a jump, one to the left, the other to the right, in place. Do not separate your hands while moving.
11. The first student stands with his hands on his belt, the second person puts his hands on his belt (both stand on a bench). They perform jumps together, legs apart, the same three, four, etc., moving forward.
12. One foot on the bench, the other step forward, then back, then the position of the legs changes. Can be performed for a while (15, 20, 30 seconds), depending on the preparedness of the students.
13. Standing to the left of the bench, jump with both feet onto the bench and jump to the right.
14. Jumping over benches in a row 5–6, over two benches installed side by side in width and height.
1 = 50 cm
h = 50 cm
15. Jump 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 weights as weights, depending on the preparedness of the students.
Complex 2
1. The partner sits, the second holds the ankles. Tilt back, the same with your hands touching the floor with a turn to the right, left. The exercise can be performed with weights, depending on the preparedness of the students.
2. The partner lies on his hips, the other holds his legs, his legs do not touch the floor. Bend forward, bend back, the same with turning, with weights. The first and second exercises correct poor posture.
3. Bending and straightening your arms while pushing on a gymnastic bench, doing the same thing when pushing off the bench and clapping. Flexion and extension in support from behind.
4. Lying down, legs bent on the bench. Bending and extension of the arms, hands together, with clap, on fists, etc.
5. Moving with the right, left side in a lying position, in a back position, legs bent, legs straight. For those who are trained, their legs are straight; for those who are unprepared, their legs are bent.
6. Movement in a lying position with a circle turn to the left, to the right.
7. Jumping, legs apart, pushing off the bench, hands placed to push as far forward as possible.
8. Emphasis crouched, hands on the bench, legs to the left. Without lifting your hands, jump over the bench, the same with moving forward, pushing off with two hands, one.
9. Lying on a bench, crawling, pulling yourself up on your hands, the same on a bench installed at an angle. The angle of inclination depends on the level of preparedness of the students.
10. Running up a gymnastic bench, installed at an angle, to the gymnastic wall and then moving onto it.
11. Moving upward with your back forward in a crouched position, with your hands gripping the edges of the bench.
12. Two benches are installed parallel, inclined to the stairs. Moving up and down on your hands.
13. Moving forward in support from behind, bench between legs. Same thing back.
Complex 3
(Group of 7–9 people)
1. Benches on the side, on the left, on the floor. Grab the bench with both hands, lift it above your head and lower it to the right. Then do the same in the opposite direction.
2. Bench on the left shoulder, lift it above your head and lower it onto your right shoulder, the same thing, but one of the partners hangs in the middle of the bench.
3. Bench on the shoulder on the left, holding right hand, move your arm straight to the left, lift 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. While lying on the floor, grab the bench behind your head with both hands, lift it and put it on your chest, then everything in the opposite direction.
6. I.p. Same. Raise your legs straight and touch the bench.
7. The bench is grabbed behind the head, lying down. Raise your straight legs to the corner and place them to the right (left).
8. Partners sit legs apart close to each other, bench on the left shoulder, move the bench to the right shoulder, lie down - get up and move the bench to the other shoulder.
9. Bench on your shoulder in a squat, straighten up and transfer the bench to the other shoulder 10-12 times.
Martial arts on a gymnastic bench
1. Partners stand opposite each other. It is necessary to push or unbalance your partner. The player or team remaining on the bench wins.
2. a) Partners sit facing each other, astride a gymnastic bench, holding the edges with their hands and resting their feet. It is necessary to unbalance your partner. 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 of up to 15 m. b) Running along benches installed in length.
2. “Crossing”: the whole team, at a signal, runs across behind the guide along one or two benches installed in length. The winner is the team whose players get to the other side of the “chasm” faster without losing a single player.
3. Two benches are installed end to end along their length. A team of 7-9 people runs through the first, stops at the second and pulls the first forward without stepping on the floor. Then he pulls the second one and so on until the end of the distance.
4. Crawling under the bench. The bench is non-standard, height 50–60 cm.
If you get creative, you can incorporate many of the exercises described above into bench relay races.
It is best to start learning exercises on a gymnastic bench in primary school, increasing in difficulty as they grow older. In elementary school, children are more receptive and remember for a long time.
The gymnastic bench is used to perform general developmental exercises that can be performed at the bench, on the bench, or with the bench. When performing exercises at and on a bench, it acts as a slight elevation to increase the range of motion. In exercises with a bench, it is a weight and a projectile that can be raised and lowered.
When carrying out exercises using a gymnastic bench, trainees are divided into groups of 8-12 people, and they are placed on both sides in a checkerboard pattern or across one facing in different directions to prevent the bench from tipping over or its unintended movements. When performing an exercise, those practicing with a bench are located, as a rule, on one side of it.
Options for outdoor switchgear with gymnastic benches
Movement
1. Walking legs apart, bench between legs; the same backwards forward.
2. Walking on your noses on the bench, arms to the sides, to the shoulders, behind the head.
3. Walking, stepping (and straightening) one on the bench; same other.
4. Walking with crossed steps, a bench between your legs.
5. Walking with straight legs, standing with your feet apart, leaning your hands on the bench.
6. Moving to the side while lying down longitudinally.
7. The same with a turn in a circle through a support while lying behind.
8. Jumping sideways and forward, one leg on the bench, the other on the floor.
9. The same, through a bench with a push of two, with and without intermediate jumps.
10. Run legs apart, bench between legs; also backwards.
11. The same, stepping on the bench with one foot.
Individual exercises
Ex. 1. I.p. - standing lengthwise at a distance of a step from the bench, arms back.
1 stand with one foot on the bench, the other back, arms up;
3-4 - the same with the other leg;
Ex. 2. I.p. - standing with your legs apart, arms at your sides, a bench between your legs.
1-2 - sit on a bench, grab it from behind and sit your legs apart;
Ex. 3. And p. - sitting, legs apart, arms up.
1 - tilt to the left, touch the floor with your left hand;
3-4 - the same in the other direction.
Ex. 4. I.p. - sit your legs apart across.
1 -2 - left swing to the right over the partner’s head;
5-8 - the same with the other leg in the other direction;
Ex. 5. I.p. - emphasis lying on the bench longitudinally.
1 - turn the body to the left, left arm to the side;
3-4 - the same in the other direction;
5 - bend;
6 - bend;
7-8 - repeat the score 5-6.
Ex. 6. I.p. - standing across the bench, hands on your waist
1-2 - jump legs apart onto the floor, springing your legs;
3-4 - the same, legs together, on the bench.
Exercises on the gymnastic wall
Exercises on the gymnastic wall contribute to solving the problem of all parts of the lesson. The design features of this apparatus when performing exercises make it possible to accurately record the initial and final positions of the body or its individual parts, and, therefore, dose the load in accordance with the individual capabilities of the practitioner.
Exercises can be performed in simple and mixed hangs, in mixed stops individually and in pairs, in one or several shifts. When working in several shifts, you can add exercises on a gymnastic bench as an additional type. Moreover, the exercises should be performed at the same pace and rhythm as on the wall.
Gymnastic bench Gymnastic benches are used to equip gyms, mainly in schools. Their construction is reinforced, they are designed to withstand the weight of many children, as well as for exercises such as......
Abdominal bench exercise machine: how to do it. Bench exercise
Gymnastic bench
Gymnastic benches are used to equip gyms, mainly in schools. They are reinforced in design and designed to support the weight of many children and can be used for exercise both on and off a bench. The height of the samya is 40 - 60 centimeters, it is enough for a child to crawl under it, so this apparatus can be used in relay races. A bench can either be bought or made in a furniture workshop or even in a school workshop. It is used for warming up and general physical training, so the scope is wide - volleyball, basketball, Athletics and other sports.
- Grab your partner over your shoulder and carry them over the bench.
- Lock and jump off the bench holding hands, partners stand on both sides of the bench.
- Standing on a bench, students (two or more) take each other by the belt and jump off the apparatus, legs apart, gradually moving straight.
- The student sits, the second holds the feet, pumps the abs, leaning back.
- One student lies on his hips, the second holds his feet so that they are in the air. We pump our abs, touching our head to the floor and bending forward. Your hands should be behind your head, you can turn your body from right to left.
- Competitions - standing opposite each other, push the opponent, or pull them together, if the starting position is holding hands.
Group exercises with a bench in hand
The following exercises are designed for several students, from 7 to 10 people. The gymnastic bench acts as a power tool that must be held together in the hands.
Competitions
Classes are not only exercises, but also competitions, which are held in the form of relay races, when two benches are installed and team members take turns to complete the game exercise as best as possible and as quickly as possible:
- jump over a bench, run along it;
- two benches in length, they compete to see who and their team can quickly cross an impromptu crossing and lose as few players as possible;
- two benches in length - the team runs over one, pulls it forward without standing on the floor, and so covers the required distance;
- if height allows, crawl under the bench.
By doing exercises with a bench, children not only develop, but also have an interesting time. You just need to take into account that this sports furniture is heavy and angular, so serious injuries can occur if it hits it or if it falls on a student from a height.
ORU (BENCH, WALL)
using a gymnastic bench
The use of exercises on a gymnastic bench helps to solve the following problems: increasing interest in classes, working on improving balance, developing physical qualities, and developing collective action skills.
This group of exercises is divided into actual exercises with a bench (when the bench is used as a weight when group actions) and exercises on a bench (when it is used as a support).
Methodological features:
Exercises with a bench are performed by two, three, four or more, in a line and column.
Participants are selected according to height.
Depending on the content, the exercises are performed simultaneously or alternately.
Benches are placed before the start of classes and can be pre-used when performing exercises in walking, running, and jumping.
When recording and conducting exercises, the position of the participants relative to the apparatus should be taken into account. The position in which the shoulder axis is parallel to the bench is called longitudinal, and in which the shoulders are across the bench - transverse.
When performing exercises, it is necessary to indicate the place of the exercisers relative to the apparatus (side, face, back) and the features of holding (grip) the apparatus.
An approximate outdoor switchgear complex with a gymnastic bench
I.p. – stand, hold the bench with an underhand grip, below in front of you.
1 – raise the bench with your hands
3 – the same, keeping the bench in front
I.p. – standing on the side, grab the edges of the bench from below.
1 – raise the bench up.
2 – put it on the other side of you.
3 – 4 – the same in the opposite direction.
1 – 2 – tilt to the right
5 – 8 – the same in the other direction.
I.p. – stand with legs apart, bench at the top on straight arms.
1 – 2 – bend forward with the bench lowered onto your back.
I.p. – sit on your heels, facing the bench, holding the near edge with an underhand grip.
1 – 2 – lift the bench up, look up.
3 – 4 – silently place the bench in IP.
I.p. – sitting, bench with straight arms at the top.
1 – 2 – bench forward.
I.p. – sit on your heels facing the bench, holding the near edge with an overhand grip.
1 – 2 – lifting the bench up, kneel down, bending back, looking up.
3 – 4 – return to i.p.
I.p. – stand, bench at the top with straight arms.
1 – bending your arms, lower the bench onto your right shoulder.
I.p. – lying on your back, gripping the near edge of the bench with straight hands.
1 – 2 – without bending your arms, raise the bench.
3 – 4 – lower into i.p.
I.p. – sitting, bench at the top on straight arms.
1 – leaning back a little, sitting at an angle.
I.p. – stand, bench in front on straight arms with an underhand grip on the near edge.
1 – bend your arms while turning the bench.
2 – straightening your arms, in i.p.
I.p. – stand with your legs apart, holding the bench below on straight arms. For each count of swinging the bench to the sides. Maximum amplitude.
An approximate outdoor switchgear complex on a gymnastics bench..
I.p. – standing on one leg with your back to the bench, the other leaning on the bench
1-3 – springy tilts back
Repeat the same, changing legs
I.p. – standing on one leg, the other on the bench
1 – bend back, arms up
Repeat the same, changing legs
I.p. – standing sideways to the bench, one leg on the bench, hands on the belt
1 – tilt to the left
3 – tilt to the right
Repeat the same after changing legs.
I.p. – sit your legs apart, bench between your legs, arms to the sides
1-3 – springy slopes to the right
I.p. – sit back position, feet on a bench
1-2 – support lying behind
I.p. – emphasis lying sideways on your right hand, left hand on the belt, legs on the bench
1 – bend the torso to the side
Repeat the same in the other direction
I.p. – standing on one leg one step from the bench, the other on the bench, hands on the belt
1-3 – slow squats
Repeat the same on the other leg
I.p. – crouching, hands on the bench, right side to the bench
On each count, jump over the bench, raising your pelvis high
I.p. – lying on your stomach on a bench, arms up
1-2 – bend over, look forward
3-4 – return to I.p., relax the back muscles
I.p. – lying position, feet on the bench
1 – bend your arms, left back
3 bend your arms, right back
I.p. – sit at an angle, holding onto the bench from below
For each count of movement of straight legs forward, backward and to the sides
I.p. – standing sideways to the bench
Jump over the bench for every count
Methodological features of outdoor switchgear
on the gym wall
The methodological features of the exercises on the gymnastic wall are such that they allow you to solve the problems of all parts of the lesson, accurately record the initial and final positions of the body and its individual links, and therefore, dose the load in accordance with the individual capabilities of the students. Exercises can be performed in simple and mixed hangs, in mixed supports individually and with a partner. In addition, additional support with your hands on the wall makes it easier to perform a number of exercises (balance, squatting), which is important when practicing with beginners. When performing flexibility exercises (elderly people), the pace of movements should be slow; The main attention should be paid to the correct execution of the exercises.
Exercises on the gymnastic wall are used in the form of complexes in which hanging exercises are alternated with exercises in support and mixed hangings to give rest to the muscles of the hands and avoid injuries. Exercises involving large groups muscles, you need to do it at a slow pace for complete contraction and relaxation.
In recording the starting positions on the gymnastic wall, the position relative to it and the characteristics of the grip are indicated. In the name “gymnastic wall” the word “gymnastic” is omitted.
An approximate outdoor switchgear complex on a gymnastics wall
Organizationally – guidelines
I.p. – stand facing the wall, grab the rail at chest level.
1 – 3 – bending at the hip joints, springy tilts of the body.
I.p. – standing position, grab the bar at shoulder level, alternately swing your legs back. Same to the sides.
I.p. – standing close to the wall, hold your grip at the level of the pelvis.
1 – 2 – standing position, bending over from behind.
3 – 4 – return to i.p.
The same exercise can be performed with one leg bent, with a straight leg swing, with a lunge, or while holding a bar at shoulder or head level.
I.p. – hanging face to the wall with a grip on the rail at head level.
1 – turn the torso to the sides with abduction of the arm to the side.
3 – 4 – the same in the other direction.
I.p. – stand at a distance of a step, grab the rail at chest level.
1 – 2 – bend your arms until your chest touches the wall.
3 – 4 – straighten your arms, etc.
I.p. – hanging on the wall, grip at shoulder level, flexion and extension of the arms at each count
I.p. – hang standing facing the wall at a distance of one step and keeping it at shoulder level.
1 – 2 – kneel down.
3 – 4 – return to i.p.
I.p. – hang standing facing the wall on the bottom rail with bent arms.
1 – rotation of the torso with transition to hanging while standing on one arm.
3 – 4 – the same in the other direction.
I.p. – hanging face to the wall.
1 – bend your legs back to failure.
I.p. – hang standing legs apart on the wall with your arms bent, grip at shoulder level.
1 – straightening your arms, bend at the hip joints.
3 – straightening your arms, bend over.
I.p. – standing on one leg at a distance of a step from the wall, the other leg on the third or fourth rail, hands behind the head.
1 – 2 – bending the leg standing on the wall, bending forward.
Alternate change of legs.
I.p. – stand with your back to the wall, grip at the level of the pelvis.
1 – 2 – bending down.
The same exercise can be performed until your head touches your knees.
Exercises on a gymnastic bench
This group of exercises can be divided into exercises with a bench, where the bench acts as a weight, and exercises on a bench, where it is used as a support. Exercises with a bench are performed by a group of exercisers, and are mainly aimed at developing strength, accuracy of movements, and coordination of collective actions. Exercises on a bench are more common; they can be performed both in a group and individually. Typical bench exercises include balance training and jumping exercises, e.g.
walking on a bench in various directions of movement (including sideways, backwards, side steps), running on a bench;
lifting straight or bent legs from an i.p. sitting on a bench;
bends, turns, squats from i.p. standing at the bench on your right (left) leg, the other (leg) on the bench;
jumping onto the bench, deep jumping from the bench, jumping over the bench;
bending your arms while lying down, legs or arms on the bench (respectively with your 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, sideways, back. Possible starting positions for exercises on a bench:
A) standing, sitting or lying on a bench (longitudinal or transverse),
B) When standing, sitting or lying on a bench, the bench is used as a support for the arms or legs.
We focused only on the most common types of outdoor switchgear. But they can be performed with balls of different sizes, with medicine balls, dumbbells, with shock absorbers, on exercise machines, on gymnastics apparatus, in pairs, in group clutches, in motion, etc. Creating and constructing general developmental exercises is a creative and exciting process. The main thing is to determine the needs of those involved, and if the complex is being compiled for yourself, then it is important to pay attention to the weaknesses of your development and preparedness. Think over, compose a complex of simple and effective exercises Everyone can, and this will be one of the main steps towards self-improvement and creating your own image of a modern, physically fit person.
After reviewing the data presented above, proceed to compiling your own outdoor switchgear complex. Divide the entire process into several steps.
Step 1. Determine the focus of the complex - a complex of hygienic gymnastics, a complex for the development of strength, jumping ability, the formation of correct posture, etc. Once you have 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 set 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 accuracy of recording, highlight the “initial position” line separately:
Starting position (from which position the exercise begins)
(how the exercise is performed, how to organize a group)
Main stand – o.s.
1 – half squat, hands
2 – squat, arms up,
3 – bend forward, hands on waist,
When squatting, do not rise on your toes.
Stand, legs apart
Step 3. Start compiling exercises. Mark the serial number of the exercise, in the next column - the starting position, then in the “contents of the exercise” column, write down the sequence of movements for the count. In the next column, write down the number of repetitions; in the last column, write down the specifics of performing the exercise. When selecting exercises, look again at the sections “Forms for recording outdoor switchgear” and “Drawing up and recording specific outdoor switchgear.”
Step 4. Having compiled a set of (10–12) exercises, check whether the sequence of exercises is written down correctly and whether exercises are included for all muscle groups. Avoid similar starting positions and exercises that duplicate each other.
Step 5: Complete title page your work. Mark the name of the complex, who completed it (last name, first name, institute, course, group), who checked it (full name of the teacher).
Step 6. If your complex is positively assessed, prepare to conduct your complex with the group. Please note the following. 1. Distribute students at a safe distance from each other. 2. Explain the exercise procedure clearly and loudly. First of all, indicate the starting position, then, combining with the demonstration, perform the exercise while counting, at a slow pace along with the students. Next, continue the counting, and also follow the methodological instructions to the group. Replace the last count at the end of each exercise with the command “stop!” for the convenience of stopping the group. 4. Don’t get lost; if something doesn’t work out, ask your teacher for help. Consider this task as an experience of speaking in public (even if it’s only your group for now), which will be useful to you in the future.
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Complex 1
Complex 2
Complex 3
Exercises on gymnastic benches
Exercises on gymnastic benches
There is obviously not a single school gym that does not have gymnastic benches. If they are not available, they can be easily made in a school workshop, varying the height from 40 to 60 cm. The proposed exercises on 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 harmless. Exercises on gymnastic benches are easy to do, accessible, and as preparatory exercises they are indispensable when solving problems of general physical training: athletics, volleyball, basketball and other sports. Exercises on gymnastic benches are available for any group of participants; only the height, number of exercises, and duration of execution time vary. The advantage of exercises on gymnastic benches is that these are dynamic exercises that allow you to involve the whole class in the work, using a group or continuous method, or a large group of students. The exercises fit well into the circuit training method. Not least with a skillful approach are exercises on gymnastic benches and with children who have deviations in health and posture. By varying the pace, methods, dosage, and selecting exercises, they can be used in any lesson, in any training session. The exercises below are not the only ones possible. These are just the exercises that I had to use in the educational and 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 beginning enthusiastic teachers.
Complex 1
1. Jumping on one or two legs (can be done for a while - 20 seconds, 30 seconds, 45 seconds).
2. Jump onto the bench with both feet, jump off - legs apart, bench between the legs, performed moving forward and in place.
3. Standing on the side, with one foot on the bench, straighten up and change the position of your legs with a jump.
4. Running on a bench. The class is divided into two groups, benches are installed, or in parallel.
Teacher: “Guys, here is the crossing, the one who falls from the bench “flies into the abyss”, 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 as possible and without mistakes.”
This can be done while transferring the victim.
5. Run along the bench from the side, stepping with one foot (left or right).
6. I.p.: stand with your toes on the board of an inverted bench, heels on the floor. Rise on your toes and lower down without touching your heels to the floor, without bending your knees.
7. Standing in a lunge on a bench, swinging one leg behind you – the supporting leg is straight.
8. Moving on a gymnastic bench with a partner carried over the shoulder.
9. Jumping – legs apart, jump onto 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 perform a jump, one to the left, the other to the right, in place. Do not separate your hands while moving.
11. The first student stands with his hands on his belt, the second person puts his hands on his belt (both stand on a bench). They perform jumps together, legs apart, the same three, four, etc., moving forward.
12. One foot on the bench, the other step forward, then back, then the position of the legs changes. Can be performed for a while (15, 20, 30 seconds), depending on the preparedness of the students.
13. Standing to the left of the bench, jump with both feet onto the bench and jump to the right.
14. Jumping over benches in a row 5–6, over two benches installed side by side in width and height. 1 = 50 cm h = 50 cm
15. Jump 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 weights as weights, depending on the preparedness of the students.
Complex 2
1. The partner sits, the second holds the ankles. Tilt back, the same with your hands touching the floor with a turn to the right, left. The exercise can be performed with weights, depending on the preparedness of the students.
2. The partner lies on his hips, the other holds his legs, his legs do not touch the floor. Bend forward, bend back, the same with turning, with weights. The first and second exercises correct poor posture.
3. Bending and straightening your arms while pushing on a gymnastic bench, doing the same thing when pushing off the bench and clapping. Flexion and extension in support from behind.
4. Lying down, legs bent on the bench. Bending and extension of the arms, hands together, with clap, on fists, etc.
5. Moving with the right, left side in a lying position, in a back position, legs bent, legs straight. For those who are trained, their legs are straight; for those who are unprepared, their legs are bent.
6. Movement in a lying position with a circle turn to the left, to the right.
7. Jumping, legs apart, pushing off the bench, hands placed to push as far forward as possible.
8. Emphasis crouched, hands on the bench, legs to the left. Without lifting your hands, jump over the bench, the same with moving forward, pushing off with two hands, one.
9. Lying on a bench, crawling, pulling yourself up on your hands, the same on a bench installed at an angle. The angle of inclination depends on the level of preparedness of the students.
10. Running up a gymnastic bench, installed at an angle, to the gymnastic wall and then moving onto it.
11. Moving upward with your back forward in a crouched position, with your hands gripping the edges of the bench.
12. Two benches are installed parallel, inclined to the stairs. Moving up and down on your hands.
13. Moving forward in support from behind, bench between legs. Same thing back.
Complex 3
(Group of 7–9 people)
1. Benches on the side, on the left, on the floor. Grab the bench with both hands, lift it above your head and lower it to the right. Then do the same in the opposite direction.
2. Bench on the left shoulder, lift it above your head and lower it onto your right shoulder, the same thing, but one of the partners hangs in the middle of the bench.
3. Bench on the shoulder on the left, holding it with your right hand, move it straight to the left, lift 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. While lying on the floor, grab the bench behind your head with both hands, lift it and put it on your chest, then everything in the opposite direction.
6. I.p. Same. Raise your legs straight and touch the bench.
7. The bench is grabbed behind the head, lying down. Raise your straight legs to the corner and place them to the right (left).
8. Partners sit legs apart close to each other, bench on the left shoulder, move the bench to the right shoulder, lie down - get up and move the bench to the other shoulder.
9. Bench on your shoulder in a squat, straighten up and transfer the bench to the other shoulder 10-12 times.
Martial arts on a gymnastic bench
1. Partners stand opposite each other. It is necessary to push or unbalance your partner. The player or team remaining on the bench wins.
2. a) Partners sit facing each other, astride a gymnastic bench, holding the edges with their hands and resting their feet. It is necessary to unbalance your partner. b) The same from the emphasis on the forearms, sitting with their backs to each other.
1. a) Jumping over one, two, three benches installed in parallel, running a segment of up to 15 m. b) Running along benches installed in length.
2. “Crossing”: the whole team, at a signal, runs across behind the guide along one or two benches installed in length. The winner is the team whose players get to the other side of the “chasm” faster without losing a single player.
3. Two benches are installed end to end along their length. A team of 7-9 people runs through the first, stops at the second and pulls the first forward without stepping on the floor. Then he pulls the second one and so on until the end of the distance.
4. Crawling under the bench. The bench is non-standard, height 50–60 cm.
If you get creative, you can incorporate many of the exercises described above into bench relay races.
It is best to start learning exercises on a gymnastic bench in elementary school, increasing the difficulty as you get older. In elementary school, children are more receptive and remember for a long time.
Abdominal bench exercise machine: how to do it
Abdominal bench
Abdominal bench exercise machine: how to do it
It is impossible to achieve an optimal athletic figure without working out the abdominal muscles well. It is a well-pumped press that forms the basis perfect figure, and therefore training of this area of the body should be given Special attention. An abdominal bench machine will help solve this problem.
Abdominal bench exercise machine: the benefits of exercise
There are quite a few special sets of exercises that allow you to tighten your abdominal muscles. However, it is generally accepted that the most effective of them are training using a special bench for the press.
This bench simulator is a universal sports equipment that allows you to work out the most different groups abdominal muscles. As a rule, for greater efficiency, this apparatus has adjustable elements, with which you can select the most optimal angle of inclination, which makes it possible to train your abs in different positions. At correct use Abdominal bench strength machines allow you to create an excellent, toned figure in a fairly short time.
Abdominal bench exercise machine: how to do it
What exercises are recommended primarily for training the abs? Here are some of them that are recommended by most experts, and which should help anyone involved in quickly gaining excess weight and achieve the appearance of attractive muscle “cubes”.
1. The most simple exercise To strengthen the abs, lift the body from a lying position. To do this, you need to fix your legs by engaging with special stops, which are located in one of the parts of the bench. When performing this exercise, it is recommended to place your hands behind your head to achieve maximum efficiency. The exercise should be performed in series of several approaches, while the ability to change the angle of inclination of the working surface of the bench increases the effectiveness of the training.
2. Another common exercise on bench weight machines is crunches. To do this, you need to set the bench at an angle of about 30 degrees and lie down so that your head is down and your lower back is pressed against the surface of the bench. Begin the exercise by slowly lifting your head and shoulders by using the strength of your abdominal muscles while twisting your body to the right side. Return also slowly to the starting position. Then repeat the same steps, but twisting the body to the left. Do several sets of 5-10 times depending on your physical fitness.
Abdominal bench exercise machine: how to do it
3. Another popular exercise is to train the abs on a bench machine using leg lifts. Lie on your back and grab the footrest with your hands. Raise your legs bent at the knees to your chest, and then lower them to the starting position. The exercise can be performed with straight lines, as well as lifting each leg in turn.
4. To perform another leg raise exercise, you need to lie head up on a bench previously tilted at an angle of 45 degrees. Holding the handles, slowly raise your straight legs. Make sure your lower back does not lift off the incline bench. Return to the starting position. Do several reps.
5. Leg abduction exercise. Lying on your side, grab the footrest with one hand and keep the other arm bent at your waist. Legs should be straight. Then bend your upper leg at the knee and take it back. After doing this exercise several times, turn over to the other side and repeat with the other leg.
When performing exercises, watch your breathing. As you inhale, the muscles should be relaxed, and as you exhale, tense. Focus on performing the movements accurately.
Remember that classes should not be too short, otherwise the muscles will not be fully involved. It is recommended to perform at least 5 sets of 10-15 movements in each of them. The pauses between approaches should not be long - no more than 1-2 minutes, and during them it is necessary to restore breathing.
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Lesson: "Exercises with a gymnastic bench."
"Exercises with a gymnastic bench."
The functions of a gymnastic bench in a physical education lesson are truly limitless: it is a support, an obstacle, a relay stage, a weight, and a resting place. This article explains how you can use a bench to develop physical qualities and what exercises you can use to improve the technical elements of sports games.
exercises to develop strength
All exercises for developing strength using a bench can be divided into two groups:
– exercises with a gymnastic bench, in which it itself is used as a weight;
– exercises in which its upper, smooth surface is used, and the weight is own weight exercising on a gymnastic bench.
The first group is more suitable for high school boys, and the second can be recommended for absolutely all students. In the first group there are two possible locations:
1. The bench is parallel to the floor and can be moved simultaneously by two or more people.
2. When performing exercises of the second group, the bench either stands on the floor horizontally or is in an inclined position: for example, one end is on the floor, the other is on the crossbar of the gymnastic wall.
The exercises of the second group, in turn, can also be divided into three subgroups:
a) students move in a lying position by pulling up along the upper plane or with the help of partners. These exercises are very dynamic, emotional and are very popular among primary and secondary school students. It is advisable to use them in relay races, as well as as preparatory training for learning pull-ups and rope climbing. On the other hand, it is much more difficult to selectively influence one or another muscle group;
b) one end of the bench is fixed, and the student moves the opposite. The fixed end can stand on the floor or be placed on the crossbar of the wall bars, which will protect the hall floor from damage and increase the load. To do this, on the edge of the lower surface of the bench at the end it is necessary to fasten a bar or hook with which it will cling to the crossbar. Additional load can be created either by changing the height of the fixed edge, or by weighting on the upper edge of the bench. The weight of a partner can be used as a burden, who can stand in various parts benches, performing various static exercises: for example, in a sitting position, hands behind you, holding your legs at an angle;
c) children and the bench do not move relative to each other, except for a number of exercises for the leg muscles - the bench is used as a support or obstacle.
exercises for the muscles of the arms and shoulder girdle
1. I.p. – standing in a column; if two people perform the exercise, then it is better to stand facing each other, holding an inverted bench by the edges above your head with outstretched arms. Simultaneously lower and raise the bench onto the right (left) shoulder or, if there are two people doing it and they are facing each other, holding the bench by the ends, on the chest.
2. I.p. - standing in a line, holding the bench by the edge in your lowered hands. Raising the bench so that the upper surface is parallel to the floor, without bending your arms at the elbow joints, and returning to the starting position. Option: students hold the bench raised with a wrist movement to a position parallel to the floor for several seconds motionless, and then slowly lower it to its original position.
3. The same due to flexion and extension of the arms at the elbow joints. The exercise develops the deltoid muscles. Option: bend your arms with a bench to a right angle at the elbows and hold in this position for a while, then slowly lower. This exercise develops the biceps brachii muscles.
4. I.p. – standing in a line, holding the bench by the edge at the top with straight arms. Lowering the bench behind your head without changing the position of your elbows and returning to the starting position - “French press”. The exercise develops the triceps muscles of the shoulder.
5. I.p. - standing facing the bench and holding it by the top edge at the very end at chest level, the other end on the floor. Press – raising the edge of the bench until your arms are fully straightened. Well-prepared students can perform movements with one hand alternately. This exercise is intended only for boys in grades 10–11. This exercise develops the triceps and pectoralis major muscles.
6. I.p. – standing in an inclined position, holding the bench by the side edges of the top board at the end with straight arms lowered down, the other end of the bench rests on the floor. Chest row – raising and lowering the upper edge of the bench to the starting position. The exercise develops the biceps, latissimus and trapezius back muscles.
7. I.p. – lying on a bench lengthwise on your chest, head forward. Sliding along the bench, pulling yourself up with both hands simultaneously or alternately.
8. I.p. - lying on your back along the bench. Slide along the bench feet first, pulling yourself up with both hands at the same time. This exercise is performed only on a horizontal bench.
9. The same, moving head forward.
10. I.p. - the same, but a rope is stretched over the bench at a small height, the front end of which is rigidly fixed, for example, tied to a gymnastics wall, and the rear end is held suspended by a partner. The bench can stand both horizontally and inclined. Simulation of rope climbing. The exercise is a preparatory exercise for learning rope climbing. Option: the same without the help of legs.
11. I.p. - lying on a bench lengthwise on your chest, holding a gymnastic stick in your hands. Two partners use the ends of the stick to move it by sliding it along the bench, moving in parallel.
12. I.p. – lying position, hands on the bench. Flexion and extension of the arms.
13. The same in a lying position, legs on the bench, hands on the floor.
14. I.p. – lying on the back on a bench, legs straight. Flexion and extension of the arms. The load can be increased by placing your feet on a support - another parallel bench - or by placing additional weights on your hips, such as a medicine ball.
This exercise prepares you very well for dips. Exercises designed for the muscles of the arms and shoulder girdle, under certain conditions, allow you to simultaneously load other muscle groups. For example, when performing a chest slide, keeping your knees slightly bent and your hips off the bench will require engaging your back and abdominal muscles. When sliding on your back, your legs can be raised, keeping them straight or bent, with your head and shoulders raised. This also engages the abdominal muscles. This exercise is not recommended to be included in the lesson program if it is used in relay races, when schoolchildren, carried away by the excitement, forget about the correct execution of the exercise.
exercises for the torso and abdominal muscles
1. I.p. - standing in a line, holding the bench by the edge in your lowered hands. Bend the torso forward.
2. I.p. – standing in a line with legs apart, holding an inverted bench by the edges with outstretched arms above your head. Bend the torso to the sides.
3. I.p. – standing facing the bench and holding it by the side edges of the upper edge at the very end with straight arms lowered in a stance with legs apart, the other end on the floor. Bend the torso forward.
4. I.p. - standing sideways to the bench, holding it by the end with one hand, the other end resting on the floor. Tilt the torso towards the bench. The same with the other hand.
5. I.p. – lying across the bench face down, leaning on it with the upper part of the thighs, hands behind the head, the partner fixes the legs. Raising and lowering the body.
6. I.p. - sitting across the bench. The partner fixes straight legs. Bend the body back and return to the starting position.
7. I.p. – lying on a bench lengthwise on your back, holding the edges with your hands at head level. Raising and lowering straight legs. The load can be increased by stopping them during lowering a few centimeters from the bench.
8. The same on an inclined bench, head higher than feet.
9. I.p. – lying on an inclined bench on your back, hands behind your head or crossed on your chest, legs above your head, secured to the crossbar of a wall bars. Raising and lowering the body.
exercises for leg muscles
1. I.p. - standing in a line, holding the bench by the edge in your lowered hands. Calf raises.
2. Performed in pairs. I.p. – standing facing each other, holding an inverted bench by the ends at chest level. Squats. When performing exercises in a group, you need to select students of approximately the same height, and also keep in mind that in this case the load of each individual student is sort of leveled, and it is impossible to select it individually.
3. I.p. – standing facing the bench, holding the bench by the side edges at the top edge, the bottom edge rests on the floor. Calf raises.
4. The same on the right (left) leg.
5. I.p. - Same. Squats. Most of the above exercises are more effective if performed at a slow pace.
6. I.p. - lying on a bench on your back. A rope is stretched over the bench at a small height, the front end of which is rigidly fixed, for example tied to a gymnastics wall, and the rear end is held suspended by a partner. Simulates hands-free rope climbing. At first glance this seems impossible, but in fact it is quite doable. This exercise helps in teaching proper footwork when climbing a rope.
7. I.p. - lying on a bench on your back. Sliding by pushing off with your feet. It is necessary to ensure that the sole is non-slip.
8. I.p. – standing facing the bench at a distance of a step from it, hands on your belt. Place one foot on the bench, the other remains in place. Squats until the knee of the back leg touches the floor. Changing the position of the legs - by jumping or stepping. High school boys can perform this exercise with weights on their shoulders, such as a light barbell.
9. I.p. – standing facing the bench. Jumping on a bench.
10. The same on the right (left) leg.
11. I.p. – standing sideways to the bench. Jumping over a bench and back on two legs.
12. The same on the right (left) leg. Exercises 11 and 12 can be performed moving forward.
13. Walking on an inclined bench from bottom to top on your toes.
14. I.p. - standing facing the benches, standing parallel to each other at a distance of 0.7–1.0 m, - there should be no more than four of them. Jumping over benches on two legs forward.
This exercise should only be offered to well-prepared students. Exercises 9–14 can be used to develop the speed-strength abilities of the leg muscles.
Many of the above exercises can be included in circuit training. In this case, it is advisable to combine two or more exercises together and perform one after the other. In athletics, such techniques are called “superset” if two exercises are combined, and “triset” if three.
1. The student performs a press of the free edge of a bench that is inclined and attached to the crossbar of a wall bars, and then moves along it in a position lying on his chest, pulling himself up with simultaneous movements of his arms.
2. On adjacent spans of the gymnastic wall, two benches are fixed at an angle at the same level. The student walks along the right one up on his toes to the end (an exercise for the leg muscles), moves along the wall bars to another bench and slides down while lying on his back, helping himself with his hands and keeping his legs straight in the air (an exercise for the abdominal muscles).
3. The student performs straight leg lifts while lying on a bench on his back, holding its edges with his hands, and then moves in the same position, pushing off the bench with his feet.
4. A group of students, standing in a line, holds a bench with their straight arms lowered, and on command, performs first raises on their toes, and then lifts the bench by bending their arms at the elbow joints or with straight arms.
5. Two students, standing facing each other and holding an inverted bench at chest level by the edges, perform bench lifts, and then squats or calf raises.
The bench must be sufficiently stable, its fasteners - nuts, screws - must be fully tightened. A gymnastic mat is placed on the floor under an inclined bench. If several students move the bench at the same time, then all movements are performed strictly on command. The bench should be lowered carefully and silently. The top plane must be absolutely flat and smooth. Exercises that create a direct compressive load on the spinal column can only be offered to boys in grades 10–11 and, with minimal load, to middle school boys. When moving around the bench, it is important to maintain distance between students.
Development of coordination abilities
1. Walking on a bench; can be performed with a gymnastic stick on the shoulders.
2. The same with high raising of straight legs and clapping under them.
3. The same on socks.
4. The same with stepping over obstacles - placed on a bench medicine balls.
5. Moving along the bench with side steps on the right (left) side.
6. Along the bench near it on the floor there are various objects - cubes, medicine balls, weights, dumbbells - depending on age and level physical fitness students. When moving along the bench, the student bends down and transfers objects one by one to the other side of the bench.
7. I.p. – standing in two columns at the ends of the bench. The guide of one column walks along the bench and places 2-4 objects along it on the floor. When he finishes and jumps off the bench, the guide of the other column, who goes in the opposite direction, collects the objects one by one and passes them to the next participant, etc.
8. I.p. – standing on a bench with straight legs, arms to the sides. Turns on toes 180°.
9. Balance on one leg - “swallow”.
11. I.p. – two students stand on a bench at opposite ends and pass the ball to each other. Students in grades 5–9 pass a volleyball, and students in grades 10–11 pass a medicine ball.
12. Walking on a bench, stepping over obstacles - medicine balls - and passing a small object - a cube, a tennis ball, a baton - from hand to hand in a squat between the upper and lower bars of the bench.
13. Two students move along the bench towards each other: one crouches, and the other steps over him.
14. Pupils, when moving along the bench in a squat, roll the ball in front of them: 1st–4th graders – volleyball, 5th–9th grades – basketball, 10th–11th graders – medicine ball.
15. When moving along a bench in a squat, a student rolls the ball along the floor parallel to the bench.
These exercises can be performed on an upright or inverted bench. The width of its lower bar corresponds to the width of the gymnastic beam, and therefore the proposed exercises can be considered leading to exercises on the balance beam. It makes sense to first perform the proposed exercises on the floor according to the markings, then on the wide side of the bench, and then on the inverted one: first with support on your partner’s hand, then without it. It is necessary to draw the attention of schoolchildren to maintaining correct posture, reminding them that haste interferes with the correct execution of the exercise. When moving along the bench, it is necessary to require students to have a correct, competent dismount at the end - this should be taught to them in the very first lessons.
Gymnastic mats are placed along the bench close to it. It is important to ensure that a safe distance is maintained, following the principle of “from simple to complex.” The teacher must provide constant insurance for students who perform exercises unsurely.
1. Moving along a straight bench in a squat and dribbling a basketball on the floor next to it.
2. The same on an inverted bench.
3. Performed in pairs. The first number stands at the end of the bench, the second - on the floor to the right (left) of it. Passing the ball to each other from the chest. The second number after each pass steps or jumps over to the other side of the bench.
4. Same thing, but both students stand on the floor to the side of the bench and jump over the bench after each pass.
5. The student stands on an inverted bench 3–5 m from the ring, receives a pass from the p
Marina Filatova
Generalization of work experience on the use of gymnastic benches when organizing educational activities " Physical Culture"with preschoolers.
The use of gymnastic benches when organizing the educational activity “Physical Education” with preschool children.
A gymnastic bench is a unique, universal exercise machine available in almost all gyms. With its help, you can develop almost all motor qualities, agility, courage, coordination, endurance, which contributes to the formation of posture, the development of dynamic strength, flexibility, jumping ability, rhythm, muscle sense, joint mobility, balance, the ability to navigate in space and other qualities.
The gymnastic bench is used for preschoolers of all ages. Children under 4 years old walk upright on the bench with their arms held freely below or to the sides. They are taught to crawl on a bench on all fours or lying on their stomachs (pulling themselves up on their arms). Complications are introduced into the exercises for children 4-5 years old: walk along the bench with an extended step, on toes, step over objects, jump off the bench. Exercises for older children become even more complicated - when walking on a bench, crawl through a hoop, under a rope, sit down on one leg, maintaining balance, standing on the bench on your toes (on one leg, closing your eyes.
Benches can be used throughout the lesson, which helps to increase motor density: children can simultaneously perform various tasks either alone or in subgroups (on different benches children make movements of different complexity).
Benches are used when learning basic movements:
Walking
Regular
With different positions of the hands (hands to the sides, on the waist, behind the head, to the shoulders, forward, up, behind the back)
On toes
On your heels
Side step
High knee lift
With turns
Backward forward
Squatting on one leg and swinging the other leg forward from the side of the bench
With claps under the knee
Bringing the heel of one foot to the toe of the other
Towards each other
Cross step across the bench
Along the floor, bench between legs
With stops, during a stop:
o close your eyes
o sit down
o balance on one leg “swallow”
o turns (360o, 180o) on toes and on full foot
On two benches:
o one at a time
o in pairs, holding hands
Crawl
On the knees
On your stomach, pulling yourself up with your arms
On all fours, resting on feet and palms
On forearms and knees
On your back, pushing off with your legs
Movement with hands resting on a bench, legs in front apart on the floor
From a sitting position, legs straight - bending your legs, transfer your body weight to your heels, hold onto the bench with your hands
Climbing
In a hoop suspended over a bench
Under the bench
Alternating crawling under a bench with stepping and jumping over it
Walking using various attributes
With a bag on his head
Transferring a small ball from hand to hand
For each step, a small ball (any object) is carried under a straight or half-bent leg
Stepping over objects lying on a bench (cubes, medicine balls)
With the ball hitting the bench
With the ball hitting the floor alternately from different sides of the bench
Side steps on benches while dribbling the ball on the floor
On two benches
Dribbling the ball on the floor either from the right or from the left (alternately)
Walking while rotating a hoop like a skipping rope
Rotating the hoop on your belt
Tossing the ball up
Laying out and collecting objects from a bench (for example, pine cones in a bucket)
Jumping
On two legs, moving forward
Squatting on a bench, hands in front (like “frogs”)
Hands on the bench, feet apart on the floor - jumping forward with support on your hands
Hands on the bench, legs apart on the floor - jumping up into a crouching position - jumping off legs apart (moving forward)
Across the bench from side to side, landing on one foot, placing the other
Through the bench with two legs supported on the hands, standing sideways to the bench
Standing facing the bench, jump onto the bench with both feet, dismount to the floor
Standing on the side, with one foot on the bench, straighten up and jump to change the position of your legs
Jumping off the bench, landing:
o at the bench
o to the line
o jump off the bench and jump over the ditch (20-25cm wide)
Run
On the bench
In a circle jumping over benches
On two benches
One foot on the bench, the other on the floor
On an overturned bench
Cross step across the bench while standing on the floor
Walking on a “spine” attached to an inverted part of the bench
Walking with the heel of one foot touching the toe of the other
On an inclined bench
Walking is normal
Walking with different hand positions
Walking sideways
Walking on toes
Crawling on your knees, holding the edge of the bench with your hands
Crawling on your stomach, pulling yourself up with your arms
Running up a bench hooked onto a gymnastic ladder, moving onto the gymnastic wall or jumping onto the mat
Walking in an inclined position, holding the edges of the bench with your hands
Walking on an inclined bench while holding onto a rope attached to a gymnastic ladder
Different types of movement between benches
In a straight line
"snake"
When performing general developmental exercises, you can also use gymnastic benches:
Sitting on a bench, bending to the sides (arms behind head)
Bend forward to the toes while sitting on a bench
Bend down while standing on a bench
Sit down, legs on the bench, arms supported behind you on the floor, bend over, lifting your pelvis off the floor
“bicycle”, sitting on a bench, holding its edge with your hands
Lying on your stomach across the bench (palms and feet touch the floor, raise your arms and legs up
Sitting on a bench, holding its edge from behind, make a “corner”
Jumping with alternating legs (i.e. one leg on the floor, the other on the bench)
Raising the torso from a lying position, arms crossed on the chest (legs under the bench; legs on the bench)
Flexion and extension of the arms in support while lying with the hips on the bench
Squats to lunges, standing with one leg on a bench
Calf raises while standing on a bench
Squats while standing on a bench
“scissors”: sitting on a bench, resting on your hands behind the bench, cross movement with straight legs raised up
"rocking chair". Stand on the right leg, left leg on the bench, hands on the belt. Squat on the right and left leg (alternately)
Stepping onto the bench, facing it; standing sideways to her
Children are always interested
tasks using gymnastic benches in games, attractions, relay races:
A combination on a bench made up of a small number of exercises.
“Clear your garden from stones” (throwing balls over a bench until your territory is completely cleared of them).
“Ball race” (pass the ball while sitting or standing on a bench in a column).
Various types of tag games with a “house” on a bench.
"What changed?" (the driver determines which of the guys changed places with each other).
“Military exercises” (throwing balls at a distance or at a target simultaneously on command, standing behind a bench, in order to pick up your “combat projectile”, you need to crawl under the bench and then move on your belly back and forth).
Relay races (sitting, standing on benches and moving along benches).
“Fishes” (benches are placed around the hall in a random order; music plays, children stand on the benches, then jump to the floor and, pretending to be fish, run around the benches; the music stops, children jump onto any bench.)
“Make a figure” (at the teacher’s signal, the children scatter around the hall; at the next signal, all the players stand on benches and take some pose).
“Jump into the water” (children stand on gymnastic benches, in a drill position; on the command “Jump into the water!” they jump to the floor and run around the hall in different directions; on the command “Big waves, get out of the water faster!” children get up on the benches, taking the empty seats that were closest to them).
“Raise the sails” (children are divided into two teams (crews) and occupy gymnastic benches (yachts) in a standing position on their toes, arms up; at the teacher’s signal “Remove the sails!” they leave the benches and scatter around the hall in different directions, according to signal “Raise the sails!” the guys must quickly take their places and accept the position; the team whose crew raised the sails faster wins).
