RU2552034C2 - Method of health improvement and recovery of body of sportswomen of high qualification in rhythmic-sportive gymnastics - Google Patents

Abstract

FIELD: sport.

SUBSTANCE: invention relates to sports medicine, physical education, recreational gymnastics, restoring the body of sportswomen of high qualification in rhythmic-sportive gymnastics and other sports. At first, auto-training is performed by muscle and mental relaxation accompanied by music with the inclusion of texts aimed at relaxation of all muscle groups. Then three sets of exercise are consistently performed, based on hatha yoga asanas, from sitting in the lotus pose, lying on back, abdomen, sitting with legs placed forward and sitting on knees, where the exercises include different bendings, rotations, spans, rolls, performing sharp respiration - "fire breath", alternating curling and curving out the limbs, raising hands and feet, rest and relaxation, as characterised in the formula of invention.

EFFECT: method enables the relieving of mental and muscular stress with gentle physical exercise regimes based on hatha yoga asanas, as well as health improvement and recovery of the organism of gymnasts after the training and competitive loads maximum in volume and intensity.

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Description

The invention relates to the field of sports medicine, physical education, health gymnastics and sports, can be used to improve and restore the body of highly qualified athletes in rhythmic gymnastics and other sports.

The well-known "Method of healing people" (Patent No. 2127574). The method consists in performing physical exercises in a strictly defined sequence. The method includes relieving dystolic tension, correcting the spine and restoring its functions, affecting internal organs, correcting posture. When performing physical exercises, a combination of various gymnastics is used, including an adapted version of yoga asanas, relaxation gymnastics, vibration gymnastics, gymnastics for the muscles and joints of the neck and shoulders. The known invention relates to methods for non-medical improvement of a person, has no contraindications, including age-related. The disadvantage of this method is that it does not take into account the functional features of age parameters, and therefore there is no specific focus on the recovery and correction of certain organs and systems, in particular, athletes in rhythmic gymnastics.

The well-known work of restoring the body of gymnasts Novikova S.V. "Differentiated use of physical means of recovery at the stage of pre-competitive training of senior athletes in rhythmic gymnastics" (dis ... K. ped ... N., Omsk, 2006, 193 s), which we took as a prototype. This work shows the use of combined physical means of recovery based on various types of massage (hydromotions, vibromotions, thermal effects and manual massage) in the pre-competitive period to relieve muscle tension, restore the functions of the cardiovascular and circulatory system, depending on the technology. The author believes that the developed technological modes of application of these types of massage can differentially affect the formation of urgent or delayed recovery processes. The disadvantage of this work is that the significance and methodology of using these types of physical influences directly in the competitive and after-competition period, methodological features of using these techniques in the after-competition period, not from the point of view of correction of recovery and organization of the recovery period, are shown.

The objective of the method is to improve and restore the body of gymnasts after the maximum in volume and intensity of training and competitive loads through the use of auto-training (AT) and complexes of physical exercises based on Hatha Yoga asanas.

The technical result of the invention is the removal of mental and muscle tension during the sparing modes of performing physical exercises based on Hatha Yoga asana, as well as the healing and restoration of the body of gymnasts after the maximum volume and intensity of training and competition loads.

The technical result is achieved by the proposed method of healing and restoring the body of highly qualified athletes in rhythmic gymnastics by using physical means. As physical means, exercise is used. Before the exercises, autotraining is carried out by muscle and mental relaxation accompanied by musical accompaniment with the inclusion of texts aimed at relaxing all muscle groups, then three sets of physical exercises based on Hatha Yoga Asanas are performed sequentially. The first complex includes the following exercises: from the gray in the "lotus" position, tilting the head back and forth, circular movements of the body to the right and left, rotation of the head; from a gray foot forward, wide, arms up - alternately tilting to the legs, reaching for the toes, tilting forward; from the position of grouping knees to the chest, arms grasped, perform backward rolls, from the position of grouping on the back - tilt forward, touch the toes with your hands; from gray legs wide, body straight, arms behind in the "castle" - bending forward. Then from the same starting position (ip), but hands in front of the “castle”; lying on the back, hands are relaxed along the body, palms of the hands down, legs extended — alternately bending the legs with the foot on the floor and raising the arms up behind the head until they touch the floor; from a supine position, legs bent at the knees, arms along the torso, strongly press the lower back to the floor and relax the back, from the same position - press the knees with your hands to your chest to perform back and forth rolls; at the end of the exercise - relaxation. The second complex includes the following exercises: from the main stance, arms to the sides, clockwise rotation around yourself; from a supine position, hands under the buttocks - at the same time raise the legs, head and thoracic region; I.P. kneeling, hands on buttocks to bend back and return to ip; legs are stretched out from the gray, the emphasis is with palms at the hips, the chin is lowered, the body is lifted into the “bridge”; lying on his stomach in the "cobra" pose, transition to the "triangle" pose - bend your knees, bend, tilt your head back, arms straight; lying on his stomach, emphasis with palms at the hips, bend in the pose of “cobra”, perform sharp breathing - “fiery breath”; Sed legs forward, raise legs with your hands at 90 °, hold for 30 seconds; Sed in the "lotus" position - bend your arms at the elbows at chest level and sharply connect and separate the palms and fingers; from the same position, hands behind your back to the “castle” - alternate tilts to the right and left leg forward; gray legs wide forward, arms up in the "castle", bending forward; Sed, arms up, fingers to connect, swing to the sides; sitting in a lotus position, hands as if in prayer.

The third complex includes the following exercises: from the main stance, legs wider, socks outward, deep crouch on the full foot, legs bent at the knees, lower the buttocks to the level of the knees, arms forward; from gray, legs forward wider, tilt, grab the fingers of the right foot, pull on yourself; kneeling, legs together, hands up in the castle, sharply fall into a heeled seat; in the "lotus" position, perform a shrug, then cross the arms in front of the chest, grab the shoulders with your fingers, then perform turns with a "bear grip", then raise your hands alternately, then arms to the sides, up, "fire breathing"; kneeling, hands on hips - perform tilts of the body back and forth; standing or sitting, hands clenched in fists, move back and forth, as when walking in place, keep the body and head straight; Sed, grab your legs by the knees and lift up to the sides, hold for up to 1 min and perform a “fiery breath” with subsequent relaxation; sitting in a lotus position ”, hands in the“ castle ”in front of you, leaning forward, then hands in the“ castle ”up and down in front of you; in the "lotus" position, the arms are bent at the elbows, alternately sharply raise them up, then relaxation in the lotus position.

The proposed method is compact and logically consistent. Carrying out pre-exercise auto-training with programs aimed at mental and muscle relaxation, can significantly reduce mental stress, muscle tone and prepare the body for physical exertion. The proposed sequence of physical exercises that characterizes specific data complexes is aimed at restoring the cardiovascular, respiratory and neuromuscular systems.

The method is as follows. Before physical exercises, sessions of autogenous training were conducted with programs of mental and muscle relaxation under musical accompaniment according to the method of L.E. Unestal, adapted to the Russian language P.V. The Bunsen. “Innovative processes in the development of technology of mental preparation and psychodiagnostics in Olympic sports” (P.V. Bundzen, K.G. Korotkoye, etc. // Theory and Practice of Physical Culture, 2007 - No. 5. - pp. 12-18 )

The method is based on a change in tension and muscle relaxation, which reinforces the skills of complete relaxation and contributes to a more rapid recovery of energy resources, reduce mental stress and muscle tone.

We give the basic formulas of autogenic training (autotraining).

Auto-training program.

First part of the program

At the beginning of the autogenic training session, the installation is given:

- Sit comfortably while lying on your back.

- I.p. lying on the back, hands along the body, slightly bent at the elbows, palms up, eyes closed.

Text (formulas) of the AT program:

- Squeeze your left hand tightly into a fist, squeeze your fingers tightly into a fist. Relax the fingers of your left hand, pay attention to the feeling of relaxation.

- Relax your left hand.

- The fingers of your left hand will relax completely.

- Notice the difference between relaxation and muscle tension in the left arm.

- Squeeze your left hand into a fist, feel the tension in the muscles of the forearm of the left hand.

- Then relax your fingers, feel that your left hand is completely relaxed.

- You rest (repeat 2 times).

- Feel the difference between a relaxed and tense hand. (This formula is also repeated twice).

The same text is given for the right hand:

- Squeeze your right hand tightly into a fist, squeeze your fingers tightly into a fist.

Relax the fingers of your right hand, pay attention to the feeling of relaxation.

- Relax your right hand.

- The fingers of your right hand are completely relaxed.

- Notice the difference between relaxation and muscle tension in the right arm.

- Squeeze your right hand into a fist, feel the tension in the muscles of the forearm of the left hand.

- Then relax your fingers, feel that your right hand is completely relaxed.

- You rest (repeat 2 times).

- Feel the difference between a relaxed and tense hand. (This formula is also repeated twice).

- Relax both hands completely.

- Notice the feeling of heaviness and warmth that follows relaxation. Feel the warmth pouring into your hands, which follows relaxation.

- You feel a pleasant heaviness and warmth in your hands when you allow them to relax.

- Warmth and relaxation. Relaxation and warmth.

The second part of the program

- Now go to the muscles of the face.

- Raise your eyebrows as high as possible so that wrinkles appear.

Relax your forehead muscles.

- Squeeze your eyes very, very strongly, feel the tension in your eye muscles and relax them without opening your eyes.

- The eyes are warm and they are comfortably covered.

- Please note that the forehead muscles are relaxed.

- Now squeeze the jaws and note the tension of the muscles of the jaws and relax them.

- Tighten the muscles around the mouth, tightly compress the lips and relax them.

You can slightly open your mouth.

Notice how your tired face relaxes: forehead, eyes, jaws, lips, mouth muscles.

- A pleasant feeling of relaxation and warmth. Let this relaxation deepen.

- remember the feeling

The next stage on the path of relaxation is the neck, trunk, legs.

Rest your head against the floor, feel a strong tension.

- Relax your neck muscles.

- Put your head straight and note relaxation in the muscles of the neck, go deep into a state of complete relaxation.

- Without straining your hands, raise both shoulders up.

- Note the tension of the back muscles and relax these muscles

- Lower your shoulders. Notice this simple contrast when your shoulders are relaxed.

- Put all your attention on the lower part of your body. Tighten your abdomen, buttocks, and legs. Tighten as much as possible. Relax and make the difference

- Once again, tighten your muscles as much as possible and relax, relax even deeper and deeper.

- Tighten the muscles of the front of the legs, slightly lifting the heels of the legs up, and relax, continue to relax. The lower part of your body is relaxing.

- Now let's move on to the muscles of the abdomen and chest.

- Round your stomach, tighten your abdominal muscles and then relax.

- Now pull in your stomach - tension during breathing. Relax.

- Notice and note the difference. Breathe in your stomach.

- The breath is deep, rhythmic and slow.

- Breathe deeply and slowly with your stomach and notice how relaxation spreads throughout your body.

- Breathing is slow and calm. The muscle tension of the body abruptly weakens with inhalation and relaxes with exhalation. Feel the sensation that follows as you exhale.

- Keep relaxing. Breathe rhythmically and evenly.

- With each breath, muscle relaxation increases. Do not make special efforts, the body relaxes on its own.

- You are immersed in deep relaxation. Relaxation, which is accompanied by relaxation of the muscles of the body, gives calm and confidence.

- You are immersed in a pleasant state of calm and relaxation.

The fourth part of the program.

- After the session, you will feel rested and alert.

- At the same time you have a feeling of calm and self-confidence.

- Take a deep breath, take a few deep breaths. Before you open your eyes, strain your legs and stretch. Turn your head to the right, turn your head to the left. Tilt forward, backward (repeat 2 times).

“You will feel that your body is awake.” Breathe in again and open your eyes, feel rested and healthy.

- Healthy and rested (repeat twice).

After the auto-training, three sets of physical exercises are consistently performed using Hatha Yoga asanas.

The first complex includes the following exercise:

- I.p. Sed in the "lotus" position. On account - 1-2 - head tilts back and forth. Runs for 30 seconds on average and 30 seconds at an accelerated pace. The breath is deep.

- I.p. also, at the expense of 1-4 circular movements of the body to the right and left. Perform 30 seconds quickly, accelerated breathing.

- I.p. too, turning the head left and right, in a circle, carefully and slowly for 30 seconds.

- I.p. gray hair, legs forward and wider, arms up above the head - alternately tilting to the legs, reaching the tips of the toes. The pace is average, perform 30 seconds - to the right foot 30 seconds - to the left foot. Tilts forward. The pace is average. Perform 30 sec.

- I.p. grouping knees to chest, clasp hands. At the expense of 1-8 rolls back. Perform 30 seconds at an average pace.

- From the position of the group on the back, tilt forward, touch the toes with your hands. Perform 30 seconds at an average pace, 30 seconds at a fast pace.

- I.p. Sed, legs wider, torso straight, arms behind in the "castle". At the expense of 1-2 bends forward, 3-4 - return to its original position.

- Hands in front of the “castle” at the expense of 1-2 - leaning forward in i.p. Perform 30 seconds at a slow pace.

- I.p. lying on the back, hands are relaxed along the torso, palms of the hands down, legs extended, bend the left leg at the knee, put the foot on the floor. At the expense of 1-2 - hands upside down, 3-4 - a pause, 5-8 - return to I.P. The pace is average. During inhalation, raise your hands slowly upward, behind your head, touch the floor, pause. During exhalation, return to ip The same exercise for the right leg. Repeat exercise 6-8 times.

- I.p. lying on his back, legs bent at the knees, feet hip-width apart, arms along the torso. At the expense of 1-2 - the lower back is strongly pressed to the floor for 3 - 5 seconds. At the expense of 3-4 exhale, relax your back. Repeat 6-8 times.

- I.p. from the same position. At the expense of 1-2 - press your knees to your chest with your hands, 3-6 - rolls back and forth. At the expense of 7-8 - I.p. Repeat 6-8 times.

At the end of the exercises - relaxation.

The second complex includes the following exercises.

- I.p. main stand, arms to the sides. Clockwise rotation around itself. Perform 8-10 times at an average and fast pace. At the end of the exercise - inhale - draw in the stomach. Relaxation.

- I.p. - lying on your back, hands under the buttocks. At the expense of 1-2 - at the same time raise the legs, head and chest. 3-4 - return to the starting position. Perform 8-16 times at an average pace. After completing the exercise, take 3 breaths and 3 breaths. Relaxation.

- I.p. kneeling, the distance between the knees 10 cm, hands on the buttocks, bend down - tilt back, return to the starting position. Perform 8-16 times at an average pace.

- I.p. Sed, legs stretch forward, palm rest at the thigh, chin lowered. At the expense of 1-4 we raise the whole body to the "bridge", keep 4 accounts Perform 8-16 times at an average pace. At the end of the exercise, relaxation.

- I.p. lying on his stomach in the pose of "cobra", the transition to the pose of the "triangle". We bend our knees, bend, bend our heads back, arms straight. Perform 8-16 times at an average pace. After the exercise, perform 4 breaths and 4 exhalations. Relaxation.

- I.p. lying on his stomach, palm rest near the hips, bend in the pose of "cobra". We perform a sharp breath "fiery breath" for 30 seconds.

I.p. Sed, legs in front, raise legs with your hands at an angle of 90 degrees, hold for 30 seconds, perform 3-5 times.

- I.p. Sed in the "lotus" position, bend your arms at the elbows at chest level, palms inward, at the expense of 1-2 at chest level, sharply connect and separate the palms and fingers. Perform 30 sec.

- I.p. same as in the previous exercise, hands behind your back in the "castle". At the expense of 1-8, there are inclinations to the right foot, then forward, then to the right foot. Perform 30 sec. at an average pace.

- I.p. Sed, widely spread his hands up in the "castle", the average pace. Bends forward until hands touch the floor. Perform 30 sec. slow breathing.

- I.p. also. Move your hands up under your head, connect your fingers. Swing at an average pace - left, right, right - 30 seconds.

- I.p. Sed in the "lotus" position, folded arms, as in prayer. Slow breathing.

The third complex includes the following exercises.

- I.p. main stance, legs wider, socks outward. Sit deep on your full foot, bend your legs at the knees. Lower the buttocks at the knee level. Hands forward. Perform 6-8 times at an average pace.

- I.p. Sed, legs forward wider, bend over and grasp the fingers of the right foot for 30 seconds, then also perform with the left foot. Do not bend the legs at the knees; when tilted to the foot, lie on your foot.

- I.p. kneeling, legs together, hands in the "castle" up, sharply fall into a heeled seat. Perform 30-35 seconds. Hands up - inhale, down - exhale. Eyelids omitted.

- I.p. in the "lotus" position and raise the shoulders at the same time at a fast and medium pace - 30 sec. Then cross your arms in front of your chest, grab your shoulders with your fingers, and make turns with “bear grips”. Perform at an average pace of 30 seconds. Then move your hands to the sides, up, perform a “fiery breath” for 30 seconds. To connect hands on a nape, to lower side down. Relaxation.

- I.p. kneeling, hands down - torso forward and back at an average pace of 60 seconds.

- I.p. standing or sitting, hands clenched into a fist of the movement of the body back and forth, as when walking in place for 60 seconds. Keep your torso and head straight.

- I.p. Sed in the "lotus" position, hands in the castle in front of you, forward bends to perform 40-60 seconds. Then hands in the “lock” up and down in front of you. Perform 60 seconds up - inhale, down - exhale.

- I.p. in the "lotus" position, the arms are bent at the elbows, alternately sharply raising them up. Perform 30-60 seconds. Then relax lying in the "lotus" position for 30-60 seconds.

To prove the results achieved, two groups of gymnasts were observed.

The main (experimental) group A of the gymnasts used the proposed method of healing and restoring the body of athletes in rhythmic gymnastics during classes. Control group B used well-known physical means of recovery.

The experiment at the stage was carried out during the preparation of athletes for competitive activity. Athletes were examined before the start of classes, after 2-4 weeks. The survey results are presented in the table.

The indicators of the cardiovascular system — pulse (HR beats / min), myotonometry — muscle ability to relax (the amplitude of the tone of the biceps of the arm and thigh in myotons), and physical performance by the Ruffier-Dixon index were determined by the generally accepted methods in athletes. (IR-D in conventional units). Graduation: 0-3 - high physical performance; 3.5-5.0 - good; 6.5-8.0 - satisfactory; 8.5-10 - low; 11-15 - very low, more than 15 - unsatisfactory.

Based on the data of the experimental material characterizing the dynamics of the indicators of the functional state of gymnasts in the experimental group “A” in comparison with the data of the control group “B”, it can be seen that the athletes of the main group “A” underwent significant changes in activity of the cardiovascular system, the pulse decreased by 12-20 beats / min and the initial background ranged from 66 to 54 beats / min, "economization" of the activity of the cardiovascular system in connection with the use of three mpleksov exercise. In terms of the amplitude of the muscles characterizing the state of the neuromuscular system, a significant decrease in tone was noted from 30 to 50%, which indicates an increased ability of the muscles to relax and, therefore, restored.

The Ruffier-Dixon index of the gymnasts of the experimental group increased by 25-35%, in the control group it remained virtually unchanged (see table 1).

Thus, the proposed method for the use of directed AT sessions to relieve muscle and mental stress, exercises to mobilize the cardiovascular, respiratory, neuromuscular systems of the central nervous system is compact logically consistent, affects the body as a whole. Under the influence of the AT program and exercise complexes, the possibility of shortening the recovery period of the cardiovascular system, musculoskeletal system after significant training and competitive loads in terms of volume and intensity has been shown.

The results of experimental studies make it possible to recommend these techniques for use in the practical work of trainers in rhythmic gymnastics and other sports.

The presented results of the performed studies convincingly characterize the positive impact of these AT techniques and complexes of physical exercises on overall performance. So, the Ruffier-Dixon index of all gymnasts of the experimental group increased by 20-25%: the activity of the neuromuscular system - the ability of muscles to relax increased by 30%. The indicators of sports important qualities under the influence of AT sessions “preparation for competitions also changed towards a positive forecast of increasing the possibility of performance due to the manifestation of volitional and emotional qualities”.

Under the influence of these AT programs and exercise complexes, the possibility of shortening the recovery period of the musculoskeletal system after significant training and competitive loads in terms of volume and intensity when performing these techniques has been shown.

The proposed method for the use of directed AT sessions to relieve muscle and mental stress, self-preparation for competitive activity, exercises to mobilize the cardiovascular, respiratory, neuromuscular systems of the central nervous system is compact with a logical sequence and affects the body as a whole, the recovery period of bioenergy is shortened structures and normalization of the functioning of functional systems.

The results of experimental studies make it possible to recommend these techniques for use in the practical work of a trainer not only in rhythmic gymnastics, but also in other sports.

Claims (1)

A method of healing and restoring the body of highly qualified athletes in rhythmic gymnastics by using physical means, characterized in that physical exercises are carried out using physical exercises, before exercises, auto-training is carried out by muscle and mental relaxation under musical accompaniment with the inclusion of texts aimed at relaxing all groups muscles, and then sequentially perform three sets of physical exercises based on Hatha Yoga Asanas, where the first The complex includes the following exercises: from Seda in a pose "lotus" tilts back and forth circular motion torso from side to side, rotate the head; from gray legs forward, wide, arms up - alternately tilting to the legs, until touching the toes, tilting forward; from the position of the grouping of the knees to the chest, clasped by the hands, rolls back; from the position of the group on the back - leaning forward, touch the toes with your hands; legs from the gray, legs wide, body straight, arms behind in the “castle” - bending forward, then the same, but arms in front of the “castle”; lying on the back, hands are relaxed along the body, palms of the hands down, legs extended — alternately bending the legs with the foot on the floor and raising the arms up behind the head until they touch the floor; from a supine position, legs bent at the knees, arms along the body, press the lower back to the floor and relax the back, from the same position - press the knees with your hands to your chest and rolls back and forth; at the end of the exercises - relaxation, the second complex includes the following exercises: from the main stance, arms to the sides, clockwise rotation around yourself; from a supine position, hands under the buttocks - at the same time raise the legs, head and thoracic region; kneeling, hands on buttocks, bend back and come back; legs are stretched out from the gray, the palm rests at the hip, the chin is lowered, the body is lifted into the "bridge"; lying on his stomach in the “cobra” pose, transition to the “triangle” pose - bend your knees, bend, tilt your head back, arms straight; lying on his stomach, palm rest at the hips, bend in the pose of “cobra”, perform a sharp breath - “fiery breath”; sitting legs forward, raise legs with your hands at 90 °, hold for 30 seconds; Sed in the "lotus" position, arms bent at the elbows at chest level and sharply connect and separate the palms and fingers; from the same position, hands behind your back to the "castle" - alternating tilts to the legs and forward; gray hair, legs wide forward, arms above in the "castle", bending forward; Sed, arms up, fingers to connect, swing to the sides; sitting in the lotus position, hands as in prayer, the third complex includes the following exercises: from the main stance, legs wider, socks outward, crouch deeply on the full foot, legs bent at the knees, lower the buttocks at the level of the knees, hands forward; from gray, legs forward wider, tilt, grab the fingers of the right foot, pull on yourself; kneeling, legs together, arms up in the "castle", sharply fall into a gray heel; in the "lotus" position, perform shrugs, then cross the arms in front of the chest, grab the shoulders with the fingers, then perform the turns with the "bear grip", then raise the arms alternately, then the arms to the sides, upwards, "fiery breath"; standing on your knees, hands on your knees - perform tilts of the body back and forth; standing or sitting, hands clenched into a fist, move back and forth, as when walking in place, keep the body and head straight; Sed, grab your legs by the knees and lift up to the sides, hold for 1 min and perform "fiery breathing" with subsequent relaxation; in the "lotus" position, hands in the "castle" up and down in front of you; in the "lotus" position, the arms are bent at the elbows, alternately sharply raise them up, then relaxation in the "lotus" position.