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2019-2022
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[upercrop MEY AO AIOCU
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A.A. Koslrpea
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flraeauue cloco6creyer yKperrneHr4ro 3AopoBbr, npuBr4Tr4ro x(r,r3HeHHo Bax(Hbrx HaBbrKoB,
BocnI4TaHI4Io MopanbHo-BoJIeBbIX Kar{ecrB. Ono lrueer: 6o.nguroe BocnurareJlbHoe, o3AopoBI,ITenbHorl4rueHl4qecKoe, leue6uoe, gMorlrroHanr,Hoe v npr4KnaAHoe 3HaqeHr4e; pa3Br4Baer Susuvecrcue
Kaq ecrBa 3aHHM aloilI krxcfl : cprlry, f I46Kocr6, 86I HocJIHBocrb, JIo BKocru, 6u crpory.
CucrersaruqecKue 3anr"tvfl, rrJraBaHrleM co4eficrnyror Bocrrr4Tanr4ro y 3aHnMaroqhxcr riyBcrBa
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yMeHHfl nJIaBaTb I,t yr{eHnq oKil3brBaTb rroMorrlb Ha BoAe.
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firauaHtrrr [por4cxoAr4T ecrecrBeHHar pa3rpy3Ka no3BoHor{HHKa, Hcqe3aer
accl{Merprrunaa pa6ora Me)Kno3BoHKoBhrx Mhrrrrq, BoccraHaBJrr4Barorcr ycnoB}rq Antr HopMaJIbHofo
pocra reJI no3BoHKoB. O4HonpeueHHo yKpenrqrorcq MbrilIrlbr no3BoHoqHVKa v Bcero cKerera
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O6yqenr4e 14 coBep[reHcrBoBaHr{e HaBbrKoB rrJraBaHr4r crropr}rBHlrMr4 cnoco6auu, craproB u
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YxpenneHue 3Aopoers Aerefi
@opuupoBaHr4e y 4erefi r.rHTepeca K 3aHrrI4rM cnoproM
BrrqereHue oAapeHsslx Ae'refi Anq AanbHefiuiux sausruit nJIaBaHI4eM.
Hoeu.mr4 3aqr4crrrorcr B rpyfittsr 6eg [peABapr,rreJrbHofo or6opa B coorBercrBr4v
$usuvecxofi no4roroureHHocrr4.
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Harpy3Ka: 1 roA- 6 qacoe B HeAeJrro,2ro1- 6 qacos B HeAeJIro,3 rol- 8 qacoe B HeAenro.
Mnsuua.lrssrfi Bo3pacr Anr HaqaJra satqrwfi - 6 JIer. Ha gran Haqallnofi rloAroroBKn
rrpr4HrzMarorcr Bce xeJraroulne, HMerourr4e AorIycK Bpar{a. Hanornqeil,Iocrb rpyrrn: Hfl-1 - 18 velonerc;
Hn-2, Hll-3 - 16 qeroeer.
B xoHqe rcAa yqaqr4ecr cAaror !{TofoBbre KoHTpoxbHHe HopMarHBbI, Koropste npulararorct K
ilporpaMMe. flporparraua paccr{uraHa Ha Aerefi B Bo3pacre or 6 .qo14 ler.
Cporc peanrcaqr{n rrpofpaMMbl 3 roAa.
ocnosHrrN4n $oprraanau gaHsrvit rBirqroTcr: TeopeTI,IqecKI4e 3aHtTI4', ilpocMoTp yre6Hux $ult'uoe,
fpynrroBbre TpeHr4poBor{Hbre 3aHtTHfl, TpeHr4poBoqHbre 3ald'flTvrfl. IIo I4HAHBIIAyaJIbHbIM IIJIaHaM' yqacTl4e
B CilOpTI4BHbIX COpeBHOBaHLIflX,3aH'TI4.s B O3AOpOBLITeJIbHO-cnopThBHoM narcpe.
flo4reepN.q,eHr4eM yc[errrHocrr4 peanv3a\vLr ,qassofi AorlonHurensuofi o6pasoearelssoil
npo rpaM M bI { BJIt}oTct cneAyroql4e IIO Ka3aTenI4 :
o Cra6u.lrHsrfi cocraB u coxpaHHocrb KoHTLIHfeHTa 3aHI4MaIouII4xcq;
o PocttpynrquouanbHblx Bo3MoxHocrefi;
o YcneruHafl c,u,aqa KoHTponbHo-[epeBoAHEIX HopMarI4BoB;
o VcneruHoe Bbrcry[JIeHI4e Ha copeBHoBaHr{tx.
llo onosqaHr4r4 Kax(Aofo roAa o6yveHnx 3aHuMaalql4ecf, Aonx{HbI oBJIaAerb reoperl4r{ecKHMl4 h
nparff Hr{ecKHM H HaBbr KaM 14, LI3 JIO}Ke HHLIM 14 B npof paMM e.
B rosqe roAa yr{aqr4ecr cAanr r{ToroBbre KoHTponbHbre ynpa}ICHeHI4t, Koropble [pl4Jlafarorct K
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2. CneqnattrHar $usnuecKar [oAforoBKa
3.Tanruro-TexHr4qecKafl nonroroBKa
4, Y.q acrue B cop eBHo B annflx, c Aaqa Hop
5. Megurco-6uororn.recrufi rourpolr.
BoccraHoe[TeJrbHbre cDe.rlcrBa.
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8 qacoe
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1-3 roAa odyuennn
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L
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Codepucanue meopemuvecKux 3aHnmuu.
fiocruNeHux poccuficrnx cIIopTcMeHoB Ha rraex4yHapo4Hoft
pa3Br4Tr,rt nJraBaHI{t.
apeHe.
2. luruesa
C1OpT6BHOIO nJIaBaHI,Iq. lgrueHa IoHOfO IIJIOBIIa, yXOA 3a TeJIoM.
3HaqeHI4e eCTeCTBeH HbIx CI4JI npHpOAbI. 3aralu gaul4g opraHl43Ma.
3.
furnetru'{ecroe
llkora
4uaNeuufi loHoro rtJIoBIIa. TexHnra AbIXaHI4t.
TexHr4Ka cnoprr4BHbrx cnoco6oB rrJraBaHr4s. Texsura paIIHoHanbHbIX BapHaHToB crapra u
Texuura cnoprr4BHofo
nJraBaHuq.
noBopoTa.
3uaqenue sa*tqruil clopToM. 3na.IeHue $u:nuecxofi ry,rrrypbl 14 cnopTa Ant yKpenJIeHI4t
3Aopo Bbr, rapMo HI4II Ho ro pa3BI4TI,It 14 npo abeccl4o HaJIbHofi opueuraqu u.
5. Texsuxa 6egonacsocrv trpr4 sa:aflTrrflx nJraBaHVeM. Co6nro.qeHl4e rIpaBI4JI noBeAeHl1,'fl' nplr
3aHrITI4tx B crIopTtIBHoM 3zUIe, lacceirne, AyuIeBbIx Bo BpeMt IIpoBeAeHHt cnoprHBHoMaccoBbrx Mepoflplltrufi u copeeHoBauufi.
6. Pexlru AHfl cnoprcMeHa. Oco6essocrra 6uopraruoB qenoBeKa. PexHM AHq KaK 0AI4H H3
ocHoBHbrx t[axropoe ycnerxHofi 4yxonHofi u $usnuecnoft 4errelr,uocrH qeJIoBeKa.
7. CrpoeHue u ifyHrqrau opraHu3Ma qeJroBeKa. KocrHa{ 14 Mbllrler{Haq cncreMa, cepAlle n
KpoBoo6paqeHue. ,{rrxanne v ra3oo6MeH. Oco6eusocru opfaHl43ua lerefi fi noApocrKoB.
4.
Codepcrcauue npaKmuqecKux 3aHnmuuO1uqaa $usuvecrcaa nodzomoerca
Vnpatrcueuu,n Ha cyue.
Xo4l6a,
ee pa3HoBI4AHocrH H 6er.
YnpaxHeHvrfl, Anfl TynoBHrrla v wev; HaKroHbr roJIoBbI B[epeA, Ha3aA, KpyroBble .4BI4KeHut
loloeofi, noBoporbr roJroBbr B cropoHy; HaKJroHhI TyJIoBI4illa, KpyroBble ABI4)KeHuf, TynoBI4neM H
Ta3oM, rrpyxffiHr,rcrbre fioKar{uBalnvrfl) cru6a:'tus. u pasrw6auut rynoBlzllra; Lr: nonoxeHl4t JIe)Ka Ha
fpyAH noAHLrMaHHe v noBoporhr rynoBr4rrla c pa3npIqHbIMH ITOJIOXeHI4f,MH pyK; B TOM )I(e 14. 11.
oAHoBpeMeHHbIe pbIBKH BBepx pyKaMI4 ll HoraMu c nporu6aHneu;
rroAHr4MaHr,re flpqMbrx roa
""ep",
rrc nonoxeHr4-s fiex(a Ha cnr4He noAHr{MaHHe H OnycKaHI4e HOr, KpyfoBble ABI4XeHpIt HOfaMI4' nepexoA
B CeA yrnoM H T. rr.
YnpaxHeuvfl. Arrfl, Hor: npHce [aHilfl; rrpyx(HHflrqve ilpvceliaHl1,fl c pa3rl4tlHblMt4 [oJIo)KeHI4flMH pyK
14
rrpbrxKr,r; BblrraAhr, [py]ICHHtUIUe nOKaTII4BAHVfl B BbIIlaAe U AP.
VnpaxHeH4s.Hapacr.flrr4BaHne H noABr,r)KHocrb B cycraBax: MatrHl,IKoo6pasnrre, pblBKoBble l4nl'l
HOf; noAcKoKH
14
Hor c flocreneHHo yBerl4r{uea}ouefics aMnnI'ITyAofi B nJ]erleBblx,
foJreHocrorrHbrx, KoJreHHbrx 14 Ta3oOeApeHHbIx cycraBax; noluoo6pasHhle ABI'I)K€HI4I rynoBl4ueM;
fioBoporbr rynoBr,rqa; crula:nus, u pazru6aHr4r rynoBulrla B notcHuqHoM 14 rpyAHoM orAenax;
KpyfoBbre ABr4xeHI4fl IrJreqeBErM notcoM, ABI4XeHU' BnepeA, Ha3aA, BBepX H BHI43 lI Ap.
BparqarenbHbre ABmKeHr4r pyK
14
VnpaxHeu ufr Ha pacc.na6leru4e, AbIXareJIbHbIe yfip axmeHl4fl .
llpuNxra B Anr4Hy c Mecra, c pa:6era; rrpbrlr(Kr4 qepe3 rlpocrble npentrcrBl4t; [pbDKKI4 co
crcaxa,rrcofi a 4p.
Arpo6aruuecKr4e yilpaxHeHur (ennoluqrorcr o6.sga're:nno co crpaxoexofi): nepeKarF,I H3 yrlopa
crofl Ha KoJreHrx r4 r43 rroJroxeHr,n Jrex(a npofHyBlul4cL; KyBbIpKI4 BnepeA 14 Ha3aA B rpy[npIpoBKe;
KyBhtpoK BnepeA c mafa; Mocr r43 noroxeHl4q nex(a Ha cnLIHe; Ilonyrunarar; crofixa Ha JlonarKax 14
Ap.
floAsIaxFIHe pI cilopruBHble Hrpbl: I4fpbl u ecra$errt c MrrIoM, gJIeMeHTaMra o6ulepasBnBaloilIl4x
ynpaxHeuIafi, pa3nI,IrIHbIMI4 BvAaMV 6era, npbIXKoB vt ueraHtafi; urpbl runa:"flepecrpeJlKa",
"3cra$era co cI(aKaJIKaMU", "3ctaSera c MtqoM"; arpa s r,rr4Hu-6acret60l, pytHofi M-gq 14 Ap.
5
Vnpatrcueuua e eode.
Hrpu u pa3BneqeHl4fl B no4e, yue6Hbre rrpblx(Kl.I:"llflTua[IKl4","3cra$erbl c Mf9oM","3cra$era c
TpaHCngpTrapOexofi npe4vrera";"EaCrer6O:r Ha Bo4e",sIeMeHTbI BoAHOIO IIOJIO.
vnpalrcueuufl
.-ta
cyue'
Cnequanuuan Susuue crcan nodzomoerca'
TyIOBHUIeM, KaK IItr)I'r TIJIaBaHI'IH KponeM
rfl pyKaMu,
nvKaMu- HOfaMH,
HofaMH"
kIuuraquOHHEIe yilpaxHeHl4fl: ABH)KeHI,{I
Ha rpyAr{, Ha crrr4He, 6paccorr,I u Aelr$uuoM B cor{era]F.]/|,1r c AbIXaHI{eM; [pbI]KKH BBepx I4 BIIepeABBepx r43 14. rr. "crapr nloBIIa"; Ha rr4MHacr!{qecKoM Mare rpynnnpoBKl4, KyBbIpKI4 14 BpauIeHHt,
r4Mr4THpylorrlHe SJreMeHTbr TexHr4Kr4 CKOpOCTHbIX IIOBOpOTOB Ha fpyAl4 14 Ha crll4He.
Vnpatrcueuun e eode.
VnpaxHeulzx
crapToB
14
Ant yrly6leuHoro
I43yqeHI4r
T9XHLIKI4 CIOpTI{BHbIX CIIocoooB DilaBaHufr,
iloBopoToB:
rpyAl4: TIJIaBaHI{e c no:rirofi KoopAHHaIInefr lelaNeHufi; rIJIaBaHI4e c noMolrlrIo
nnaBaHl',Ie
4enxeHufi oAHIIMI4 HoraMI4 c pa3nI4r{HbIMI4 nonoxeHuflMvl pyK H BapI'IaHTaMH AbIXaHHt;
c noMoulblo oAHI4MI4 pyKaMI4;
nJIaBaHI4e Ha "cuelreHl4e".
Kponr Ha cnr4He: nJraBaHr4e c nomrofi r. Pa3HoHanpaBneHHbIe KpyroBble ABI4}KeHHfl
pyKaMu.
o
- cro{ B BbrnaAe Bnepe.q, cJrerKa HaKJroHr{B TynoBI4IrIe BnepeA; oAHa pyKa onupaercfl
VIvwrarywx
KoJreHo nepe4Hefi uoru, Apyrafl - BrrepeAu, B noJloxteHtru Hauala rpe6xa.
AeLIxeHLIfi oAsofi pyrofi KponeM.
13.I4.n. - To )r(e; oAHa pyKa BrrepeAr4, B rroJrox(eHuv Haqalta rpe6ra; Apyrafl - y 6e4pa, e
l2.kLn.
ra. klvutaryux AelzxeHlaft pyKaM I't KponeM.
B BbrnaAe BnepeA; oAHa pyKa yntrpaercfl B KoJIeHo nepe4uefi
6accefisa
74.14.n. - cror Ha AHe
Hor.r4, Apyf afl - Ha noBepxHocrr4 BoAbr, B IIoJIolKeHvtpr Haqara rpe6ra; nog6opo4oK Ha BoAe,
cMorperb rrprMo repeA co6ofi. l4vura;giux 4nuNenufi oAnofi pyrcofi KponeM (cHauala npaeofi,
3aTeM lenofi). To xe, c 3aAepxffioft 4rrxauar (nuqo oilyu{eHo e eo.qy). To xe, c [oBopoToM
foJIoBbI Ant B.[.oXa.
no JIo)KSHI4H o KoHqaHLIfl rpe6
1
15. llnaeaHue npr4 noMoulr4 4nuxeunfi oAsofi pyxofi, Aep)Ka n tpyrofi pyKe AocKy.
16. To )Ke, Jrr4rlo ottyuleHo B BoAy; MexAy HofaMH 3axara rrJraBareJrbHaq AocKa r4nw Kpyr.
1 7. llnanaur4e npn noMouIH 4nnNeuufi oAsofi pyrofr (4pyrar BbrrrHyra nnepe4).
l8.llraeaHue npu [oMorrlu nooqepeAnbrx 4euNeHnfi pyKaMr4 KponeM B cofJIacoBaHVLt c
AbIXaHr4eM (pyxr BbrrrHyrbr enepe4). Kax rolrxo oAHa pyKa 3aKaHr{r4Baer rpe6or, ero ryr )Ke
Har{I4Haer,qpyrar pyxa. B4ox BrrnoJrHrercr B cropoHy pa6orarollefi pyxr'r.
19. flnaeaHr4e rrpr4 iloMorrlr4 gelrxeunfi pyKaMr4 B corJracoBatm c AbrxaHr4eM (Tpr4
Bbr rro Jr Hrercfl rro c Jre Kax(Aoro rperF,ef o rpe6 xa).
-
rprz> (e4ox
OcHosHrre MeroAur{ecKue yrca3arrnfl
B ynpatrcueHuflx II-14: deu)rceHun BbtnonHnmb npnMbrx4u pyKqlvru, epedorc denamu nod
myrosuu4el4, Kacancb Sedpa s KoHrye zpe6tKetvs. uorantn (A,lr
nupa6omn AByx- u r{erl,rpexy4apHofi KoopAHHauNra geraxenrafi).
23. [haeanne B noJrHofi noop4vHarrr4r4 c AbrxaHr4eM e o6e cropoHbr (Tpr4 - Tpn>.
20.
flrasaHue
OcHosHrre MeroAnqecxne yxa3aHr{fl
B ynparcueuuu 20: BHauare denaemcn dea, 3alneM mpu u 6onee quK"'tos deuJ{euuil.
Ynpatrcueuua 21-22 nHeqare denaromca ua sadeptrcrce duxauun, sornetv edox denaemcn Ha dea qurcna
deusceuuil, 3qmeM - ua rcacrcduil t{urcn.
VnpaxHeru{fl AJrfl lr3yqeHnfl TexHr{Kn KpoJrfl Ha crrrrHe
Vnpacrcuenua dnn u3yqeHua deucrceuuil HozaJVu
1. Analornqno ynpaxHeHuqN.{ 1 u 3 glt Kponfl Ha rpyAn.
2. VLn. - Jre)r(a Ha crrr4He, Aep)Kacb pyKaMlr (Ha rurapune nneu) :a 6oprnx 1acceirlea. Onltparcl
eepxuefi qacrblo cnr4HBr o creHKy, BbrrrorH-flTb ABr4)KeHr4s HoraMIl KponeM Ha cfltlHe no
KOMaHAe r,rnr4 rroA cr{eT npenoAaBarenq.
3. flraeaHrae npr4 rroMorrlr4 ABaxeHr4fi uolaun, Aep)Ka AocKy o6enua pyKaMI4, BhITtHyrblMH
BAOJTb TynOBr{qa.
4. To xe, Aepxa,4ocKy oAHofi pyrofi, euraHyrofi BrrepeA no HarpaBneHulo ABI4x(eHI,1t.
5. To xe, Aepxa aocKy o6eunau pyKaMH, BbrrrHyrblMr4 BnepeA (ronoea MexAy pyrcarrar't).
6. lllanaHrae npn rroMolrlr4 4nuxeHraft HoraMr4 c pa3rLIrIHbIMI4 rloroxeHuqMl,I pyK: BAonb
TynoBurrla; oAHa pyKa BnepeAH, Apyrar BAonb rynoBr4ula; o6e pyxn BLITflHyTbI BflepeA (ro,roea
MexAy pyxan,rra).
Ocnonnue MeroAr.rqecKne yxa3aHrrfl
Cnedumu 3a sdmnHymbtM, po6Hbtv4 nonourceHuel4 mena. fonoea re)rcum 3ambtJtKoJvx e eode,
yutu HanonosuHy nozpyJrceHbr e eody, esznnd HanpasneH s6epx. Tas u Sedpa y nosepxHocmu. Hozu
donucuat cutbHo BcneHuqamu eodv, KoneHu ue donucut't noKasbtgambcn us eodaL
Vnpacrcueuun dnn usyqeHun deuuceuuil pyrcaau
7
.
kI.n.
-
cror,
oAHa pyKa BBepxy, 4;pyrafl
y 5e4pa. Kpyroesre
ABr&r(eHr4fl o6eunau pyKaMr4 HasaA
(rvenunHqaO.
8.
ll.flasaHl4e rrppr noMoxlpr lBr4xeHr4fi oAnofi pyrofi, Apyrar BbrrrHyra BfiepeA c Aocrofi. To Ne,
roMeHqB nonox(eHr4e pyK.
9. ll:raeaHue rrpr4 troMorr{H nooqepeAHbrx 4euNeuufi pyKaMr4 c AocKofi. llocle BbrnoJIHeHHt
rpe6ra oAHofi pyxofi oHa frepexBaruBaer AocKy, ra rpe6or Har{r4Haer Apyrat pyKa.
10. llraeaHve npv noMoulr4 oAHoBpeMeHHbrx AenNeHHfi pyKaMlr, 3axaB AocKy Mex(Ay HoraMu.
flenNeHr,rr BhrnoirHflrorcr c aKrreHToM Ha ycKopeHr4e K KoHr]y rpedrca.
1 1. To xe, flpu noMorrlu rronepeMeHHbrx ABux(euuir pyrcat.l'u.
t2.[\ilaeaur4e npr4 noMourr4 ,qeaNeHufi HoraMr4 14 oAHoBpeMeHHbrx gnnNeHlrfi pyrcarrau (6es
BbrHoca ax Hs eoAg).
13. flnaeaHr4e npr4 noMor{r4 4euNeunfi HofaMrz, pyKr4 BbrrrHyrbr BnepeA. C.4erars rpe6or<
oAHoBpeMesno o6euuu pyKaMra lo 6elep a [poHecrr4 r4x HaA eoAofi B r4cxoAHoe rroJroxeHue.
llpo4o:r)Kar ABr4xeHr4r HofaMLr, noBTopr4Ts rpe6or o6eunan pyKaMH.
i4. ll:raeaHr4e rrpr4 noMoulr4 4eraxeHrafi oAsofi pyr - dewutymcn sHympb - BHLts myroeuula, Kucmu coec)uunnmcn 6Mecme.
Ilocne BunpfliytneHun pyK cdenamu KopomKyrc naysy. Vnparcueuun I3-14: BHaqaIIe obtnorHntomcfl Ha
sadeptrcrce dutxanun (no dea - qembtpe 4urcna)' sameM - c dutxauuea.
ufr Anfl' u3yrleHl4fl o6qero co f r aco BaH u n gzuxeuuit
15.llnaeaHr4e c pas4elruofi KoopAnHaqnefi Anuxeuufi (ror4a pyKI{ 3aKaHql{Baror rpe6on u
qepe3 OAHH - ABa
BbrrflrgBarorct BnepeA, Hofr4 Haqr4Halor IIoATflfHBaHHe I{ Tonqox); 4uxaHue
ul4Kna Esvxegui4.
Y np axH eu
16. flnaeaHr4e c yKopor{eHHblMr4 rpe6rarr,ru pyraMpi B corJIacoBaHVLr c AbIxaHueM.
i7. llnaeaHl,{e B [oJIHofi ttoopAuHa\\Llv Ha 3aAep)KKe AbIxaHHt'
t0
18.
a
fhanasue
no,'IHofi
BbrrroJrHqror TOJIqoK
KoopAI4HaIrI4I4
o.lI,HOBpeMeHHO
(uoru noATqfuBalorct B KoHI1e fpeoKa pyKaMI4
c BtrBeAeHseM pyK BIIepeA A crorsxeunem),
ilpor43BonbH6lM AbIXaHI,IeM H BbIAOXOM B BoAy r{epe3 oAI4H
19. To x(e, c BAoxoM B KoHIIe rpe6ra.
t4
- ABa IrI4Kna 4nnxeHrafi.
Ocnoenbre MeroAraqecnue yKagaHl{ff .
Vdap uozaau donctceu npuxodumucn Ha 3aaeptaeHue edsedeuun pyK snepeo. 0m nnaeauun He
sadeptrcrce duxauun ocyt4ecmsnnemc.ft nepexod x npousaoJtbHoxly dutxauuto, 3ameJv rco edoxy s KoH?4e
zpe6rca.
YnpaxHenvfl Lnfl.I43) {eHI4t rexHHKI4 4elr$uua
YnpaxHeu fifl. Ilrfl. 3yqeHl4q AelaxeHlrfi
14
l.
2.
3.
Ho f aM
14 14
ABIXaH I'I.fl
Vl.n. - croq B ynope Ha KoreHqx. Brrrn6a:e'ne v1 nporu6aHue cIII4HbI C MAKCUM'UIbHOH
avrnrnry4ofi.
VI.n. - cTor Ha oasofi Hofe Ha HocKe 6orona K cTeHKe c onopofi Ha Hee pyrofi, Apyfat pyKa
BbrrrHyra BBepx. BonHoo6pa3Hbre ABulxeHr,rt rynoBl4tqeM u ceo6oAHofi Horofi, KaK IIpH
rrJraBaHHr{ 4er r$r,rnona.
I4.n. - cTot Ha Ase 6accefiH4 yttvpascl B cTeHKy nptMbIMI4 pyKaMH Ha ypoBHe rneq.
Bslru6asze a nporn6aHlle rynoBull{a c MaKcl4Malrsofi arrauuryAofi.
4. VI.n. - croq, pyKI4 BBepxy. BonHoo6pa:Hble ABI4x(eH[fl TynoBI4uIeM.
5. Vl.n. - Jrexa. [epxacr pyKaMr4 3a creHKy laccefilaa. [euNeHur HofaMH AellQuHoNt.
6. To xe, Ho Jre)Ka ua 6or) fonoBy rIoA pyKI4.
To xe, Ho rIoA KoMaHAy.
o.{HoBpeMeHHO COe.4I4HI4Tb pyK}{
Brrno:rrrurb cnaA B BoAy c orraJIKI'IBaHl'Ie B KoHqe na4euufl"
Brtnolsurb craproBblfi nprtxor c 6oprnra 6acceirvta'
Brrnolsnrb craproBbrfi npuxor c ryu6ouru. BHaqa-,re co cKoJIbxeHI4eM .4o B0IIJIbITH'' 3areM
c rpe6rcoerrMu ABr4xeHr4rMr4 HofaMH, BbrxoAoM Ha noBepxHocrL I'I nepBrtun rpe6rcoBblMl4
ABr{XeHI4flMH.
To xe, Ho rIoA KoMaHAy.
Craproeufi lrphlx(oK qepe3 ulecr c yBeir ur{eH HeM Bblcorbl 14 Aan bHocTI4 Iloirera.
cKopocrb
10. Craproeufi nprtxoK c aKIIeHToM Ha 6ucrpo'ry noAforoBIzTeJIbHbIX 4enxeHnfi ,
MO
ITIHOCTb OTTaJIKI4 BaHI4fl
I4nI4
.
t2
Crapr
rr3 BoAbr
Crapr r{3
BoAbr HaqnHa}or pa3yqlrBarb cpa3y nocJle ocBoeHl4tr cKoJlb)KeHI4t
n
rrraBaHtdr' Ha
cnI4He.
l. CuM ua cxavefirce BAonb Hee (unlr Ha flony ua uarax)
JIHuoM K fltMHacr]tqecrofi creHKe.
:aipurcupoBarL r4.rr. nnoBua AJrs BbrnoJrHe.i-{r{x crapra I43 BoALI (ucnolr:yr pefircn creHK}'l B
KarrecrBe craproBhrx nopyunefi), BbrrroJrHr4Tb B MeAneHHoM TeMne ABI4xeHat, KaK IIpI4 crapre
r43 BOAbr (rr{ax pyxarrar4 BrrepeA, oTTaJrKr4BaHUe HofaMI4 or c'reHru), u npuhlrb noilox{eHl4e
cKoJIb)KeHI4t Ha CnI4He C BbITtFIyrbIMI4 B[epeA pyKaMtr.
2.
3.
4.
Bg.qerur4cr rrprMbrMu pyKaMr4 sa rpafi rreHHoro KopbITIIa uln 6opruK, npl{Htrb IIoJlo)KeHHe
rpynnr4poBKt4 r,r [ocraBr4Tb HOrr4 Ha creHxy 6accefina. 3areu BblBecrh pyKn noA eoAofi
BnepeA, omolxnyrbct HofaMH oT cTeHK4 14 BbIIOIHI4Tb CKOJIb)I(eH[e Ha cIII4He.
To xe, npoHoct pyKI4 BnepeA HaA eoAofi.
To xe, Ho oAHoBpeMeHHo c rrpoHocoM pyr HaA eoAofi pesKo nporHyrbcfl 14 BbI[onHI4Tb roiltloK
HofaMr4. llocle BXoAa B BoAy He 3arrpoxuAbrBarb l'onoBy Hagaq, a rIpIDKart noA6opoAorc x
rpyAr{, qro6u r:ry6or e 1pacce u e denuQuue
l. kI.n. - cror K 6oprraxy lacceirma,
yrupaqcb B Hefo naAoHblo npaeofi pyKI4. llpuHffiu
rrOirO}I(eHHe rpyIIilHpoBKH, COrHyTb npaBylo HOfy
14
nOcTaBflTb ee Ha CTeHKy, npI{)KaB
KOJTIeHo K
IJ
rpyALI. flpucoe4nIrl4Tb neBylo Hory K npanofi, BhIBecTI4 o6e pyxu BnepeA, oTTonKHyTbct oT
6opruxa 14 BIITIoJIHI,ITI cKoJlbxeHue.
2. I4.n. - cro;r nHrIoM n 6oprury (Ha paccrorHr4r4 oAHoro urara). Hanlosnrrct BIrepeA, o6e pyxn
noJroxr4Tb Ha 6op.rnx, pyKtr cru6aprcq B JToKTeBbIX cycraBax, nJIoBeq npra6nraxaercq K
6opruxy. Jleeas pyKa Haqr4Haer ABr4xeHr4e BHr43, BbInoJIHJIerct BAox, roJIoBa onycKaerct B
BoAy, AbrxaHr4e 3aAepxr4Baercr, nnoBerl fpyrlnapyercr. OAnonpeMeHHo c orraJIKI'lBaHueM
npanofi pyKI4 BbInoJIH.aeTct [oBopoT Ha 180 rpa4ycoB 14 nocTaHoBKa cTon Ha cTeHKy
6iccefina. flpanan pyKa pasru6aercx c o.4HoBpeMeHHbIM ABI'DKeHI4eM roJloeofi v
orraJrKI4BaHI4eM Hot. Pytctz coeAr4Htrorct sa rorosofi K 3aBepttteHulo orraJlKvlBaHvfl) IlocJIe
qefo IIJIoBeIT cKonb3I4T 4o noluofi ocraHoBKI'I.
3. To xe, c nocraHosxofi pyr ua 6oprux co cKorblreHl4.s.
4. To xe, c noAniIbIBaHI4eM x 6oprrary 6accei'ma5.
To xe, c pa6orofi Hor genr$IaHorra
I4nI4 AII4HHrIM
rpe6xou 6paccotr,t vt BbIXoAoM
Ha
noBepxHocrb.
14
METOT NLIEC KO E
OEE C
II Eq E HU E
B
rouqe.xax.qoro DTatra o6yueurx nJroBr{br yqacrB}'tor B KoHTponbHbIX i{cIIbITaHI4tx. Ocuoey
ucn;;rauuit ilo nraearerr,Hofi noAroroBKe cocraBr.{er rIpoIInbtBaHI4e 1ucr:att\uit c oqeHrofi
TexHr4KH rrJraBaHr4r, cTapToB H [oBopoToB.
Hoer4qrra 3aqr4crrrorcr B rpynfl HII 6es ilpeABaprrreJ]LHoro or6opa. Peroueu4yercr
KoM[JreKToBarb rpyrrrrbr AerbMt4 rrpr4MepHo paBHofo ypoBHt IIoAforoBJIeHHocrI4. Hanpuuep,
)fieJraTenbHo co3AaTb oTAelbHbre fpynnbr Antr coBepIIIeHHO He yMelol]Irx IrJIaBaTb, yMelorll4x
AeplKaTbcfl Ha BoAe,3HaKoMbIMI4 C a3aMI4 CnOpTI4BHO|O [naBaHI4t.
Becs yue6nrrfi ua'repnan, npeAycvrorpenuufi nporpaMMofi, pacnpe4eJltercfl no roAaM o6yueHur
onpeAeJreHsofi nocneAoBareJrbHocrlr B coorBeraruvru c Bo3pacroM kl noAforoBreHHocft,ro
3aHr4Maloulnxcq. Yve6Ho-rpeHrrpoBor{Har pa6ora ilpoBoAnrcq B tpopnae reoperl4qecKI4x kl
npaKTHqecKHx gaHqrufi.
TeoperuuecKr4e 3aHxrr4r rrpoBoArrcff B $oprr,re 6eceA u lerqufi c AeMoHcrpauuefi yue6ultx
BuAeoMarepr4anoB. C:re4yer AaBarb 3a3ia:e:as, rro caMocrorrenbHoMy r{TeHI4}o nonynrpuofi Pr
crerll4 anbHo fi r lrreparyp bI 14 npocMorpy cnoprl4 BHbIX repeAar{.
. flparruvecKr4e 3aHf,Tr4r AonxHbr rrpoBoAuTbcr KpyrnoroAurtHo, ,{:rr no:iuolleHHoro ilpoBeAeHllfl
yue6Ho-rpeHr4poBor{Hbrx cloprnBHaq [rKoJIa .Il,onxcIra paclonaram 6a-:ofi vr cralluoHapHblM
crropruBHbrM nafepeM. flpamuuecKne 3aHrrat IlpoBoAtrcf, c yqeroM Bo3pacrHstx oco6eHsocrefi u
rroAroroBJreHHocrr{ yqarrlr4xcr. Bcr yue6uaa pa6ora crpol4Tct c yr{eroM pe}KI4Ma lHq. B ocHoBy Bcefo
neAarofuqecKoro rrpouecca AonxeH 6srrs no:roxeH ilpI4HIII4rI o3Aopoel4rersHoft HanpaBneHHocrl'{.
EolunaN ponb AonxHa orBoAr4Tcr ueguro-br{oJrofuqecKoMy KoHrpoJIIo., rloSToMy rpeHepbl AOJI)KHbI
6rrrs 4ocraroqHo reoperr4qecKrr rroAroroBneHbl B nJIaHe rraeguxo-6uoJlornr{ecKux A}'IcIIIlflnHH.
TpeHep-npenoAaBarenl AonxeH :
TularenbHo
foroBl4Tbcfl. K 3aEfl"il4flM;
- cneAr4Tb :a no4roronrofi naecr :auxrufi, o6opyAoeaHrax 14 I4HBeHTapt, oAeNAofi u o6ynrro
B
3aHI4MaroqI4XCfl.
MHorolernufi yue6uufi npoqecc MoN(er 6srrl ycnemHo ocyilIecrBneH npv ycnoBuH
TrqarenbHoro ) {era Bo3pacrHhrx oco6ennocrefi pa3BrTr4fl ger.eit, ypoBHt I4x rloAforoBreHHocrl4,
cneqr.r$r,mu us6pauuoro w41a cnopra, oco6essocrefi pa3BrTr4fi, $Iaeuuecxux KaqecrB t4
$oprrlnpoeaHnr ABr4fareirbHbrx HaBbrKoB, npr,rMeHeHut llepeAoBofo cloprl4BHoro orIbITa.
Heo6xoAuvo npuMeH.srb MeroAbr MHofoJrerHefr rpeHupoBKl4 IoHbIx ciloprcMeHoB:
l. Crporax [ocneAoBareJrbHogrb kr npeeMcrBeHHocrb 3a4aq, cpeAcrB 14 MeroAoB TpeHI4poBKI4.
2. I-[elen anp aBJ]e HHat pa:]HocropoHHaq c [eI{I4 arbHafl I]oAf oroB Ka.
3. flpeeucreeHHocTb TpeHupoBoqHbIX H copeBHoBaTeJIbHbIX Hafpy3oK.
4. flocrenensufi poc'r o6tenta LI HHTeHcIlBHocrH Hafpy3oK.
5. flapannenrHoe pa3Br,rrr4e pa3nr4r{Hbrx ABrarareJIbHtIX KaqecrB y cnoprcMeHoB.
6. KaNlufi nepuoA cneAylotqero roAa AonxeH Haqvlar:.;cfl,I4 3aBepmarbcs, Ha 6olee BblcoKoM
ypoBHe rpeHr4poBoqHbrx Harpy3oK, qeM coorBercreyrou{nfi [epl4oA npeAblAytqefo foAlrr{Horo
urdKna.
noArorosKr4 MoNCer 6urr ocyulecrBJleH Ha ocHoBe aHailv3a
BCex AaHHbIX TpeHHpOBOtIHOfO rlpoqecca.
llpanulrulrfi yuer cnoprr4BHofi
l5
OcHosrI MeroArrKH o6yuenun rexn r{Ke crroprr{BHrix cnoco6oB rrJra BaH Hfl
BsrurenepequcJreHHbre yilpalKHeHHfl {BJrr}orcfl ocHoBHbrnr yue6urtna Marepl{anou. I,l:yueHne
TexHHKH gnoprr4BHofo cnoco6a nJraBaHHr rrpoBoAuTcfl B crporofi ne'ro4uuecxofi
I]OC JIENO BATC JIbHOCTI4,
B cneAyrorqeM nopqAKe:l) no.noxenue rdra, 2) gatxauue,
3)gulrNeuur HoraMr4, 4) 4wrNeunr pyKaMr4, 5) o6qee cofJracoBaHlre ABr{xeHwir. [lpu eroM ocBoeHl4e
Kax(Aoro 3JreMeHTa rexHr4Klr ocyl]lecTBmeTc.s B rrocTerreHHo ycnoxHslotul4xct ycJloBl4tx,
TexHnrca r43yrraerc-fl pa3AenbHo
npeAycMarpr4Barorlr4x B KoHeqHoM HTofe BbrrroJrHeHr4e y[paxHelauft s fopr43oHTanrHorvr 6egonopHoM
rloJro)KeHr4n, rBJrsroueuca pa6ouefi nogofi nnoBrla.
KaxArrfi gJreMeHT TexHr4KH rrJraBaHr4{ r43yqaercr B cneAyrouleM rroptAKe:
l. OslraxoNareHr.re c ABr4xeHlreM Ha cytrre - npoBoAr4Tcs B o6u{rax qeprax, 6es orpa6orrcu
4era:refi, [ocKonbKy ycnoBr{r tsbrr]oJrHeHr4s oAHoro 14 Toro }Ke ,4BrDtKeHIafl,
HOfaMH
vx
B
C AbIXAHI4EM
C AbrxaHI4eM
r.r
pyKaMr,r C
AbrxaHr4eM
,
- IIraBaHr4e e norHofi KoopAr4Harlpru.
Hecuorpr Ha H3yqeHue rexHr4Kr4 rrJraBaHr4r ilo qacrqM, Ha DToM 3Tane o6yuenux ueo6xo4utvto
crpeMurbcr K BbrnoJrHeHuro r43yqaeMofo cnoco6a ilrrauatrrfr B qenoM - HacKoJIbKo IIo3BoJIqer ypoBeHb
noAroToBneHHocrr4 3aHI4MarolllHxct.
Ha srane 3aKpenneHr4q r4 coBeprxeHcrBoBaHr4fl TexHr4KH rrl'aBaHnfr,
BeAyu{ee 3HaqeHue
npuo6peraer MeroA LlenocrHoro BF,rrroJrHeHr4r rexHi{Kr4. fioerouy Ha KaxAoM 3aHfl'fl,zl,u' coorHolxeHl4e
nfiaaanlnfl e norHofi KoopAuHaqr4kt kr trraaaHut rlo 3JreMeHTaM c rloMolrlblo gnuxeHIail pyRaMH v
HofaMr,r AonxHo 6rrru 1:1. ConepureHcrBoBaHue rexHr4KH rrJraBaHl4t rIpoBoAI4Tcq c odssareJlsHblM
I43MeHeHl4eu
C erofi
-
ycloeufi
Bbrno,qHeHHr 4auxeHIaft
.
uenbro rrpr4MeHtrorc{ cneAyrotque BapHaHTbI rIJIaBaHI4t:
ilooqepeAHoe npolnbrBaHr4e Anr4HHbrx r{ KoporKr4x orpe3KoB (uanpuuep, nJIaBaHHe BAoJtt' H
nonepeK baccefiHa)
- nponnblBaHl4e oTp$KoB Ha HaHMeHb[Iee KOJIHTIeCTBO rpe6roe
- qepeAoBaHr4e rrJraBaHlrs B o6rer.{eHHbrx H B ycno}I(HeHHbIX ycnoBlatx B 3aAaHHoM TeMne
(Hanpuuep, nraaaHtre rro 3JreMeHTaM u e norHofi KoopAI4HauI{s, IIJIaBaHHe lro 3JIeMeHTaM c
noAAep)KKoia u 6ez noAAep)r(KH , nraBaHse c 3aAepxKofi grtxauut H e norHofi xoopAr'rHar]un).
Taruu o6pasovr,:aKpeilneHr4e H coBepueHcrBoBaHr{e rexHI4KI,I ilIraBannfl o6ecneqnea}or:
- pasuoo6pa3ve BapvraHToB BrrrrorHeHr4s ynpaxHeuufi, rcoropoe IIo3BoJIter coxpaHl4Tb llHTepec K
3aHqrHtM, qro oco6euHo BalI(Ho B rIJIaBaHI4I4
- yMeHHe npr.rMeHrTs pa3lr4qHbre BapHaHThr TexHplKr4 ilIIABAHI.dfl B l43MeHtloql4xct ycnoButx
- ifopnarapoBaHr4e Hliluln1yalrsorZ rexHHKr4 [JIaBaHI4t B coorBercrBktl4 c oco6eHsocrtMH
TerocJlox(e HMfi ,r ypoBHeM $u:auecxofi no4roroareHHocrll.
16
Ocnosnsre c'rynenlr crroprnBrlofi rpeHupoBxu HaqaJlbHoro 3Ta[a
l-a crynens (npegnaplrrer'rbHafi rpenupoexa)
Haqalrstrfi ypoBeHb [oAforoBJleHHocrr4 -
yMeHr4e rrporrnblBarb AI4craHIIran 50nr ,'Irc6stl,l
cnoco6ona 6e: ocranoeKta.
OcHoeHlre sa1aqr 1-fi myneHtr:
- yMerb npoilnbrBarr, Ai,rcraHrluro 200vt
- coBepueHcTBoBaTb TexHlrKy nJIaBaHI4t
- oBJraAerb ynpa)KHeHutM14 cnequaJ'lsHoE rltntHacruKI4 nroBua Ha cyue
- o3HaKoMr4Tbcq c ynpalKHeHr4 rMrr l.'rfl coBeprxeHcrBoBaHl4r rexHI4KI4 trIIaBats,vrfl r'Is6paHuoro cnoco6a
ilIIABAHI.dfl.
OcHoeHrte rpeHl4poBotlHble cpeAcrBa Ha cyme:
- pa3nr4r{Hhre Br4Ahr xo4r6rr u 6ela
- KoM[J]eKcbr cflerluanbHbrx 14 o6qepasezBaall{I4x ynpaxueHnfi
- r4MHTaUr4OHHbre ylpaxHeHr4s rrnoBlla Ha cyue
OcHoeFlrre rpeHupoBor{Hble cpeAcrBa Ha BoAe:
- AbrxaTeJrbHbre ylpaxHeHr4t
- nJraBaHr4e c u:6pauuuna cnoco6om, ALrcraHIrItu 25-150u
- [4aBaHr4e c noMorr{bro AeraxeHr.rfi c oAHr4Mr4 HofaMH HJII{ oAHHM14pyKaMv (c n,ranarelrsofi Aocrcofi
rrnn KpyroM), 4ucrariquv 25-50xt
- ynpaxHeHvfl, rilfl coBepueHcrBoBaHH-fl TexHI'IKI4 ilraBaH4fl,) AlIcraHqHI4 25-50n't
- rroBTopHoe ilporrnbrBaHr4e orpe3KoB, [iraBaHae Ia:6paHHrru cnoco6oM, AI,IcraHryuw25-75rvt
2-a crynens (6a:onan rpenuponrca)
Haqa:rrHufi ypoBeHb noAforoBJreHHocru - yMeHLIe flporlnblBan, AlzcraHquro 200rta lro6stna
cnoco6ou 6es ocranonxn.
,
OcHoeHrte 3a aqv 6a":oeofi TpeHI4poBKH:
ocHoeHofi Ant
KaqecrBe
B
eu6pauHyro
- errpa6orarr, yMeHr4e nponnbrBarb AncraHqr4ro,
o3AopoBI4TeJIbI{ofo IIJIaBaHut (uaute Bcero 800- 1 500ira)
- coBepueHcTBoBaTb Tex Hr4Ky il raBaHufl.
- o3HaKOMLrTbCq C UMHTaI{HOHHbIMH ynpa)KHeHpITMH AJIS U3yrreHHs AOnOJIHI4TenbHolo cnocooa
n.i'aBaHvrfl, Ha cyme
- H3yrrr4Tb ocHoBHbre ynpa)KHeHr4r Anr coBep[IeHcrBoBaHplt rexHLIKu u:6paHHoro cnoco6a nilaBaqwfl
OcnosHlle 'rpeHr4poBorrHble cpeAcrBa Ha cytrte aAeHTL{L{HLI TeM, tlro rlpl4MeHtnl'rcb Ha
npe4sr4yn1efi cryrreH14, npn neo6xo4uuocru Brtlroqalorct AorIonHHTerbHbIe LIMp{Tal-lHoHHble
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