Gymnastics includes many groups of exercises, develops flexibility, coordination. The fundamental direction of this sport is stretching. To achieve maximum elasticity of the tendons, you need to work hard and approach work in a complex manner. This is especially important for girls doing gymnastics.
Stretching
Gymnastics is an active sport that improves the general condition of the body, joints, and bone tissues. To avoid injury, the tendons must be firm, elastic.
When working with girls, coaches use different stretching techniques. But with any approach, classes should be daily. Taking breaks minimizes the results of previous efforts.
Stretching types:
- ballistic - for acceleration;
- dynamic - without painful efforts;
- mixed - alternation of techniques.
Stretching guidelines
The first complex stretching exercises should be introduced in early childhood. Babies have natural plasticity and it is not difficult for them to achieve elasticity of the tendons.
Before training, you should wear loose clothing, lay the floor with a rug that will not slip.
You should start with warming up exercises. For this, a jump rope or an ordinary run is perfect. The lack of such a warm-up increases the chances of injury.
Breathing, like movement, should be calm. The jerky style of training is not recommended for girls. The main thing is to perform the elements at the same pace, without getting lost.
Tense positions should be held for no more than 20 seconds.
Muscle pain is natural, but it shouldn't be severe. The resulting burning sensation indicates the wrong format of the lesson.
Stretching must be done on all muscle groups, consistently.
Exercises
It is important to do the complex in stages, without jumping from one element to another. 40 minutes - the optimal time for training. It shouldn't be more than an hour. During this time, children can overexert themselves.
We repeat everything 10 times:
- We put our hands on the belt. We make bends to the sides;
- We put our feet shoulder-width apart, perform forward bends, gradually reducing the distance between the feet, trying to reach the floor with our hands;
- Circular movements of the pelvis, first to the right, then to the left;
- In the semi-squat position, we twist our knees;
- We bend the leg at the knee, describe the circle with the foot, then with the knee;
- We move one leg forward, gradually deepening the lunge. Change the leg;
- We sit on the floor, holding the body at an angle of 90 degrees, slowly perform forward bends, stretch our hands to the feet;
- You need to try to sit on the twine, without pressure;
- Sit in lotus position, bend forward;
- Remaining in this position, connect the feet, try to reach the floor with your knees;
- Lie on your stomach, bend in the back, leaning on your elbows;
- Get on your knees, grab your toes with your hands, bend your back;
- Make a bridge from a prone position.
When stretching, it is important to remember that training must be safe. If the girl does not succeed in performing all the exercises the first time, no problem. You need to go to the result gradually. After a month of daily activities, the child must independently stand on the bridge and sit on the twine.
