RU2757262C1 - Method for correcting functional disorders of musculoskeletal system in form of flat feet of i-ii degree using kyokushin kaikan karate in children aged 5 to 8 - Google Patents

Abstract

FIELD: medicine.

SUBSTANCE: method relates to medicine, namely preventive medicine and rehabilitation, and can be used for correction of functional disorders of the musculoskeletal system in the form of flat feet of the I-II degree in children aged 5 to 8. Exercise programs of varying complexity are performed to correct flat feet, consisting of two complexity levels: a preparatory mode and a corrective - direct impact mode. The preparatory exercise program includes performance of warm-up exercises of two types: general exercise and special exercise for flat feet. The corrective exercise program consists of three sub-programs: first, second and third, performed after completing the warm-up exercises of the preparatory sub-program. The method for correcting flat feet is based on specially selected kyokushin karate exercises.

EFFECT: method ensures highly effective correction of functional disorders of the musculoskeletal system in the form of flat feet using kyokushin karate in children aged 5 to 8; method ensures correction of deformities of the musculoskeletal system, correction of deformities of individual parts of the body, combined with passive correction of flat feet in children aged 5 to 8.

3 cl, 70 dwg

Description

The invention relates to medicine, namely preventive medicine and rehabilitation, and can be used to correct functional disorders of the musculoskeletal system in the form of flat feet of I-II degree in children aged 5-8 years.

A method for treating flat feet is known from the prior art, which consists of two stages. The first stage lasts three months and consists of morning hygienic exercises, carried out 5 times a week for 15 minutes, and therapeutic exercises, held 3 times a week for 30 minutes. Remedial gymnastics includes extension, flexion, supination and pronation of the foot, deep squats, bends and lunges. The second stage lasts five months. It differs from the first in that remedial gymnastics includes walking on toes with and without weights, shallow squats on toes, rolls on the feet (see patent RU 2592778, IPC A61H 1/00, publ. 27.07.2016).

The disadvantages of this traditional technique for correcting flat feet can be considered monotony and monotony of exercises, a low level of their intensity, which has an insufficient effect on the formation of the necessary motor qualities and the child's need for the realization of motor potential, as well as a low interest of children in the offered classes. Such exercises have emotional and motor "stinginess", therefore, they are not effective enough.

An analysis of the content of programs for the physical education of preschool children revealed single information about the use of karate and specialized outdoor games both for the purpose of health-improving orientation, and in order to increase the level of development of physical qualities.

So it is known from the prior art that karate classes can be recommended as an important rehabilitation and play element in the system of children's health improvement (see http://www.rusnauka.com/DNI_2006/Sport/1_shirjaev%20nv.doc.htm. karate on the parameters of the foot of children. " I. Georgievsky.

According to the authors, specific physical exercises in karate contribute to the harmonious combination of muscle work and the normal development of the foot. These exercises include:

1) racks in which the foot is in different positions;

2) movement in stances with the help of stepping, cross stepping, stepping forward (backward) with a diagonal shift to the side, cross stepping with a shift forward (back) to the side diagonally, diagonal (sickle) stepping with a change in stance, diagonal (sickle) walking with a change in stance and undercutting;

3) movement in a circle in racks;

4) shuttle movements back and forth with vertical bouncing;

5) performing kata - a formal set of exercises, which is a set of karate techniques performed in certain stances (positions, in place or in movements), interconnected by a logical sequence. Kata are performed according to certain patterns, performed with varying degrees of body tension and in a certain rhythm;

6) kicks: straight, lateral, semicircular, hind, circular, kicks with the edge of the foot from the inside out, kicks in the arc with the sole from outside to the inside, swinging front kick with the heel;

7) execution of kicks on the paws;

8) execution of kicks on the pear;

9) jumping rope;

10) outdoor games.

To conduct the study and assess the condition of the foot, the authors recruited two groups of boys. The first group consisted of 20 people aged 10-11 years. Among them were 10 people who have been practicing karate for more than two years, and 10 people who have just started attending training sessions. The second group consisted of 30 people, whose age was 12-13 years. Of these, 15 children attended classes systematically for two years or more, and 15 children have just started attending training sessions. In order to assess the condition of the foot, the methods of podometry and plantography were used. The results of podometric studies showed that the average podometric index of the foot among the long-term practitioners of karate was significantly higher (p <0.05) than among beginners, and this difference was unchanged for both 10-11-year-olds and 12-13-year-olds test subjects. Thus, long-term practice of karate, most likely, improves the condition of the foot of those who go in for it. The results of the plantographic study showed that, in accordance with the rating scales, the plantographic index as a whole confirms the characteristics of the feet obtained as a result of podometry. Very indicative is the fact that both cases of very high arch were recorded in the group of "advanced" karatekas, while both cases of pronounced flat feet were found in the group of beginners.

The authors associate the healing effect of karate training on the human musculoskeletal system with the positive content of specific karate exercises, which have been formed for centuries, which are not only elements of martial art, but also have a beneficial general strengthening effect.

However, in this source, the authors do not provide information about the sequence of the exercises, the number of approaches performed, the time of execution and the duration of their implementation. In addition, the article describes the use of exercises from the karate technique for children (boys) aged 10-11 and 12-13 years. The known method does not include studies of children aged 5-8 years.

There is a known method for correcting posture disorders and foot development according to an experimental technique, selected as the closest analogue, including various means of physical education, means of karate and specialized outdoor games (see file: /// D: /% D0% A1% 20% D0% B1% D1% 80% D0% B0% D1% 83% D0% B7% D0% B5% D1% 80% D0% B0 /% D0% 92% D0% A0.pdf% 20 (1) .pdf. Master's thesis "The influence of physical education with the use of karate means on motor fitness and physical development of children 6-7 years old. Tomsk, November 14, 2019).

According to this well-known methodology, physical education classes using karate means were carried out with children 6-7 years old 2 times a week. The duration of each lesson, according to the requirements of SanPiN 2.4.1.3049-13, was 30-35 minutes. The main means of forming correct posture, correcting its violations and preventing flat feet were physical exercises, games, karate remedies. Taking into account the age of the children and the difficulty of performing karate means, exercises from the karate technique were not more than 30% in the lesson. Basically, children performed stances in various conditions: the "kiba-dachi" stance, the "zenkutsu-dachi" stance. The described karate means were complicated by holding objects on the head (pouch), which contributed to the correct fixation and retention of the back position. Also, the racks were performed on a gymnastic bench, which also effectively affected the development of coordination abilities.

The main means of training children were general developmental exercises, strength exercises, general and special preparatory exercises (exercises from the karate technique, running for short and long distances, walking, relay races), various games aimed at improving basic physical qualities.

At the beginning of the main part of the lessons, the children performed general developmental exercises for the development of speed abilities (various relay races, running).

In the middle of the main part of the lessons, exercises for the development of strength abilities were performed - exercises with overcoming the weight of one's own body, jumping exercises. This quality mainly developed together with speed in speed-strength exercises, or together with strength endurance in general and special-preparatory exercises. Exercises from the karate technique - holding the stance contributes to the development of strength endurance of the muscles of the legs, back, abdominal muscles.

The main part was often in the form of a circuit training. Given the age of the children, there were 4-5 stations (for example, 1 - jumping rope, 2 - flexion and extension of the arms in the lying position, 3 - lifting the back from a lying position, 4 - exercises with gymnastic sticks, 5 - karate means), children performed one circle. The development of flexibility was facilitated by swinging exercises from the karate technique (swinging legs in various positions and directions). They were performed alternately with holding racks, which contribute to the development of strength endurance. Improvement of flexibility took place at the end of the main part of the session. Mainly springy (bending) and static exercises (sitting in longitudinal and transverse twine) were used.

In order to develop general endurance, a long run was used in the final part of the training. It ran on time, starting at 2 minutes, and by the end of the year, the time increased to 5 minutes. Outdoor games also contributed to the development of this quality. For the development of dexterity, physical exercises of increased coordination complexity and containing elements of novelty were used - means from karate (stands, blocks). They replenish the motor experience (stock of motor skills) of children, which contributes to a quick response to a sudden motor task.

As a result of the experiment, foot disorders decreased from 24 to 12%. The authors, having analyzed the results of their research, concluded that the developed method of physical education using karate means is effective for correcting posture disorders (stoop) and feet (longitudinal flat feet) in children of 6-7 years old.

According to the authors, the well-known method of physical education developed by them using karate and specialized outdoor games contributes to the development of the basic physical qualities of children 6-7 years old, an increase in the vital capacity of the lungs, correction of posture disorders (stoop) and feet (longitudinal flat feet).

But as can be seen from the description of this known technique, the main direction of this known technique is the development of the basic physical qualities of children 6-7 years old, an increase in the vital capacity of the lungs, correction of posture disorders (stoop) and foot (longitudinal flat feet), that is, correction of foot disorders - is not the main task to be solved by this known technique. And this is understandable, since the exercises of karate means take little time in the known methodology, they are secondary in comparison with traditional physical exercises, which cannot but affect the effectiveness of using karate means in correcting flat feet in children 5-8 years old.

Therefore, the prior art does not know a highly effective technique for correcting functional disorders of the musculoskeletal system in the form of flat feet using karate kyokushin in children aged 5-8 years.

Thus, the technical result to be solved by the claimed invention is the development of a technique (method) that provides highly effective correction of functional disorders of the musculoskeletal system in the form of flat feet using karate kyokushinkai in children aged 5-8 years.

The specified technical result is achieved by the fact that the method of correction of functional disorders of the musculoskeletal system in the form of flat feet of I-II degree using karate kyokushinkai in children aged 5-8 years, according to the invention, the complex of corrective exercises consists of three subcomplexes: first, second and the third, performed after the warm-up exercises of the preparatory subcomplex, while the first subset of corrective exercises is performed while standing still and includes the following consistently performed exercises:

- swinging kicks (may-geri-kiage);

- circular movement inward (soto-kiage-geri);

- circular movement outward (uchi-kiage-geri);

- a chopping blow inward (sprinkle-soto-kakato-geri);

- chopping blow outward (irrigate-uchi-kakato-geri);

- swinging blow to the side (yoko-kiage-geri);

- swing kick with a straight leg back and up (ushiro-kiage-geri);

- direct forward strike (may-geri-chuseoku);

- straight forward blow with the heel (may-geri-kakato);

- kick to the side, at the knee level (kantsetsu-geri);

- kick to the side (yoko-geri);

- kick back (usiro-geri);

- kick back with the heel (aha-kakato);

- sweeping movement inward (ashi-barai),

the second corrective subcomplex is performed in displacement and includes the following consistently performed exercises:

- forward blow from a protective stance;

- blow of the "Heron";

- "Silent Ninja";

- form 1,

- form 2;

- form 3,

at the same time, exercises of form 1, form 2, form 3 include the implementation of sequentially performed exercises, composed of separate exercises of the preparatory and first correctional subcomplexes, so form 1 includes the following sequentially performed exercises:

- starting position: fudo-dachi, arms are bent at the elbow and are at the level of the waist, back is straight, gaze is directed forward, breathing is free;

- go to the position of uchi-khachiji-dachi, looking sharply to the left, turn 90 ° to the left, execute the left leg kick to the end-geri from the position of tsuruashi-dachi, take the left zenkutsu dachi;

- take a step forward, strike with the right foot may-geri-keagi, take the position of the right zenkutsu-dachi;

- turn back, execute the end-geri with the right foot from the tsuruashi-dachi position, taking the left leg for the axis of rotation, take the right zenkutsu-dachi stance;

- take a step forward, strike with the left leg may-geri-keagi, take the left zenkutsu-dachi stance;

- turn 90 ° counterclockwise, execute the left foot kick to the end-geri from the tsuruashi-dachi position, take the left zenkutsu-dachi;

- take a step forward, strike with the right foot may-geri-keagi, take the position of the right zenkutsu-dachi;

- take a step forward, strike with the left foot May-geri-keagi; take the left zenkutsu-dachi stance;

- take a step forward, strike with the right foot may-geri-keagi, take the position of the right zenkutsu-dachi;

- turn 270 ° to the left, taking the right leg as the axis of rotation, and perform a blow to the end-geri with the left foot from the tsuruashi-dachi position, take the left zenkutsu-dachi;

- take a step forward, strike with the right foot may-geri-keagi, take the position of the right zenkutsu-dachi;

- turn back clockwise, taking the left leg for the axis of rotation, execute the end-geri with the right foot from the tsuruashi-dachi position, take the right zenkutsu-dachi stance;

- take a step forward, strike with the left leg may-geri-keagi, take the left zenkutsu-dachi stance;

- turn 90 ° to the left and execute the left leg kick to the end-geri from the tsuruashi-dachi position, take the left zenkutsu-dachi;

- take a step forward, strike with the right foot may-geri-keagi, take the position of the right zenkutsu-dachi;

- take a step forward, strike with the left leg may-geri-keagi, take the left zenkutsu-dachi stance;

- take a step forward, strike with the right foot may-geri-keagi, take the position of the right zenkutsu-dachi;

- turn 270 ° to the left, taking the right leg for the axis of rotation and perform a blow with the left leg to the end-geri from the tsuruashi-dachi position, take the left zenkutsu-dachi;

- take a step forward, strike with the right foot may-geri-keagi, take the position of the right zenkutsu-dachi;

- turn back clockwise, taking the left leg for the axis of rotation, execute the end-geri with the right foot from the tsuruashi-dachi position, take the right zenkutsu-dachi stance;

- take a step forward, strike with the left leg may-geri-keagi, take the left zenkutsu-dachi stance;

- bringing the left leg closer to the right and moving it to the side, at the same time crossing his arms, return to the fudo-dachi stand - the starting position,

- form 2, includes the implementation of the following consistently performed exercises:

- starting position: fudo-dachi, arms are bent at the elbow and are at the level of the waist, back is straight, gaze is directed forward, breathing is free;

- go to the position of uchi-khachiji-dachi;

- having looked sharply to the left, turn 90 ° to the left, execute the yoko-geri strike with the left foot from the tsuruashi-dachi position, take the left zenkutsu-dachi;

- take a step forward, strike with the right leg of May-geri, take the position of the right zenkutsu-dachi;

- turn back, perform yoko-geri with the right foot from the tsuruashi-dachi position, taking the left leg for the axis of rotation, take the right zenkutsu-dachi stance;

- take a step forward, strike with the left leg of May-geri, take the left zenkutsu-dachi stance;

- turn 90 ° counterclockwise, perform a yoko-geri strike with the left foot from the tsuruashi-dachi position, take the left zenkutsu-dachi;

- take a step forward, strike with the right leg of May-geri, take the position of the right zenkutsu-dachi;

- take a step forward, strike with the left leg of May-geri, take the left zenkutsu-dachi stance;

- take a step forward, strike with the right leg of May-geri, take the position of the right zenkutsu-dachi;

- turn 270 ° to the left, taking the right leg as the axis of rotation, and execute the yoko-geri strike with the left foot from the tsuruashi-dachi position, take the left zenkutsu-dachi;

- take a step forward, strike with the right leg of May-geri, take the position of the right zenkutsu-dachi;

- turn back clockwise, taking the left leg for the axis of rotation, perform the yoko-geri with the right foot from the tsuruashi-dachi position, take the right zenkutsu-dachi stance;

- take a step forward, strike with the left leg of May-geri, take the left zenkutsu-dachi stance;

- turn 90 ° to the left and execute a yoko-geri strike with the left foot from the tsuruashi-dachi position, take the left zenkutsu-dachi;

- take a step forward, strike with the right leg of May-geri, take the position of the right zenkutsu-dachi;

- take a step forward, strike with the left leg of May-geri, take the left zenkutsu-dachi stance;

- take a step forward, strike with the right leg of May-geri, take the position of the right zenkutsu-dachi;

- turn 270 ° to the left, taking the right leg as the axis of rotation, and execute the yoko-geri strike with the left foot from the tsuruashi-dachi position, take the left zenkutsu-dachi;

- take a step forward, strike with the right leg of May-geri, take the position of the right zenkutsu-dachi;

- turn back clockwise, taking the left leg for the axis of rotation, perform the yoko-geri with the right foot from the tsuruashi-dachi position, take the right zenkutsu-dachi stance;

- take a step forward, strike with the left leg of May-geri, take the left zenkutsu-dachi stance;

- bringing the left leg closer to the right and moving it to the side, at the same time crossing his arms, return to the fudo-dachi stand - the starting position,

and form 3 includes the execution of the following consistently performed exercises:

- starting position: fudo-dachi, arms are bent at the elbow and are at the level of the waist, back is straight, gaze is directed forward, breathing is free;

- go to the position of uchi-khachiji-dachi;

- having looked sharply to the left, turn 90 ° to the left, execute the yoko-geri strike with the left foot from the tsuruashi-dachi position, take the left zenkutsu-dachi;

- take a step forward, strike with the right foot in a circular motion outward (uchi-kiage-geri), take the position of the right zenkutsu-dachi;

- turn back, perform yoko-geri with the right foot from the tsuruashi-dachi position, taking the left leg for the axis of rotation, take the right zenkutsu-dachi stance;

- take a step forward, strike with the left foot in a circular motion outward (uchi-kiage-geri), take the left zenkutsu-dachi stance;

- turn 90 ° counterclockwise, perform a yoko-geri strike with the left foot from the tsuruashi-dachi position, take the left zenkutsu-dachi;

- take a step forward, strike with the right foot in a circular motion inward (soto-kiage-geri), take the position of the right zenkutsu-dachi;

- take a step forward, strike with the left foot in a circular motion inward (soto-kiage-geri), take the left zenkutsu-dachi stance;

- take a step forward, strike with the right foot in a circular motion inward (soto-kiage-geri), take the position of the right zenkutsu-dachi;

- turn 270 ° to the left, taking the right leg as the axis of rotation, and execute the yoko-geri strike with the left foot from the tsuruashi-dachi position, take the left zenkutsu-dachi;

- take a step forward, strike with the right foot in a circular motion outward (uchi-kiage-geri), take the position of the right zenkutsu-dachi;

- turn back clockwise, taking the left leg for the axis of rotation, perform the yoko-geri with the right foot from the tsuruashi-dachi position, take the right zenkutsu-dachi stance;

- take a step forward, strike with the left foot in a circular motion outward (uchi-kiage-geri), take the left zenkutsu-dachi stance;

- turn 90 ° to the left and execute a yoko-geri strike with the left foot from the tsuruashi-dachi position, take the left zenkutsu-dachi;

- take a step forward, strike with the right foot in a circular motion inward (soto-kiage-geri), take the position of the right zenkutsu-dachi;

- take a step forward, strike with the left foot in a circular motion inward (soto-kiage-geri), take the left zenkutsu-dachi stance;

- take a step forward, strike with the right foot in a circular motion inward (soto-kiage-geri), take the position of the right zenkutsu-dachi;

- turn 270 ° to the left, taking the right leg as the axis of rotation, and execute the yoko-geri strike with the left foot from the tsuruashi-dachi position to take the left zenkutsu-dachi;

- take a step forward, strike with the right foot in a circular motion outward (uchi-kiage-geri), take the position of the right zenkutsu-dachi;

- turn back clockwise, taking the left leg for the axis of rotation, perform the yoko-geri with the right foot from the tsuruashi-dachi position, take the right zenkutsu-dachi stance;

- take a step forward, strike with the left foot in a circular motion outward (uchi-kiage-geri), take the left zenkutsu-dachi stance;

- bringing the left leg closer to the right and moving it to the side, at the same time crossing his arms, return to the fudo-dachi stand - the starting position,

moreover, when performing exercises, form 1, form 2 and form 3 in the starting position, in intermediate positions, in stands, inhale, exhale, perform a blow, do not hold your breath, while each exercise is performed for 5 repetitions,

the third subcomplex of the correctional complex is performed either with a partner or with a projectile that is adapted for kicking and includes the following consistently performed exercises:

- straight forward punch on a boxing bag;

- straight forward blow on a boxing bag with the heel;

- kick to the side, at the knee level (kantsetsu geri) on a boxing bag;

- kick to the side (yoko-geri) on a boxing bag;

- kick back (usiro-geri) on a boxing bag;

- kick back with the heel (aha-kakato) on a boxing bag;

- sweeping movement inward (ashi-barai), with a partner,

in addition, each exercise of the third correctional subcomplex is performed in the recommended stance for 5-10 repetitions for each leg.

At the same time, the preparatory set of exercises includes the implementation of warm-up exercises of two types: general and special for flat feet, while the set of general preparatory exercises includes the following consistently performed exercises:

- flexion-extension of the toes;

- warm-up of the big toe (up and down);

- rolls;

- rolls from heel to toe;

- circular movements of the foot in the ankle joint, clockwise, counterclockwise;

- circular movements of the lower leg;

- circular movements of the knees;

- slow squats;

- rotation of the hips;

- rotation of the pelvis;

- flexion-extension of the spinal column (forward);

- flexion-extension of the spinal column (left - right);

- rotation of the spinal column;

- circular movements with the shoulders;

- circular movements of the forearms back and forth;

- exercise for fists;

- exercise for the hands;

- slow head tilts (up - down);

- slow turns of the head (left-right);

- slow head tilts (left-right),

and the complex of exercises special for flat feet includes the following exercises performed in succession:

- closed rack;

- meditation stand;

- parallel rack;

- natural stance;

- the rack is turned inward;

- triangular stand;

- position of stability;

- rear protective rack;

- "cat" stance;

- "Heron" stand;

- a stand of widely spaced legs;

- "sumo wrestler" stand;

- two-legged rack;

- twisted stand.

Moreover, both subcomplexes of exercises of the preparatory warm-up complex should be performed daily, while the subset of general preparatory exercises should begin with performing 10 repetitions during the first week, and starting from the second week of execution, add 5 repetitions so that by the end of the first month the number of repetitions reaches 20, then it is necessary to add 10 repetitions every week, until the planned number of repetitions is fulfilled, the number of approaches and repetitions of the intermediate subcomplex of exercises special for flat feet is 10-15, the time for performing the entire complex with 10-15 repetitions is 10-15 minutes , exercises of the first, second and third correction subcomplexes should be performed starting at 10-15 repetitions in the first week of the first month of execution, starting from the second week of the first month of execution, add 5 repetitions each, until the number of repetitions is equal to 20 by the end of the first month, then d Add 10 repetitions every week until the planned number of repetitions is completed.

The applicant has experimentally established that the method (technique) developed by him allows him to achieve the claimed technical result, namely, to create a highly effective method for correcting functional disorders of the musculoskeletal system in the form of flat feet of I-II degree using karate kyokushinkai in children aged 5-8 years.

This is achieved due to the fact that in the claimed method (technique) for correcting flat feet of I-II degree in children aged 5-8 years by means of Kyokushin karate, corrective exercises are used - special physical exercises used to correct deformities of the musculoskeletal system, correcting deformations of individual parts of the body, combined with passive correction. These are exercises that are performed from a certain starting position, which determines a strictly local effect. At the same time, these exercises combine strength tension and stretching.

The developed method (technique) for correcting flat feet of I-II degree in children 5-8 years old uses exercises aimed at strengthening the muscles of the lower leg and foot.

Form exercises provide awareness of movement and posture patterns and use effective and stress-free alternatives to restore neuromuscular balance.

With the aid of the claimed exercise sequence, coordination is developed and injuries to the back and foot are avoided. At the same time, the body becomes more elastic and flexible.

In the claimed method (technique), in order to achieve a high efficiency of flatfoot correction, exercises in stands of varying complexity are used, which develops coordination, improves flexibility, and helps to move beautifully and gracefully. Exercises that are dissimilar to each other require unusually precise, smooth, without pauses, execution, which means a high concentration on what the performer is doing. Used in the claimed method, the exercises in stands of varying complexity are very versatile, and include a large number of muscles at the same time, requiring the correct execution technique, and the number of repetitions can be minimal. Stance movements of varying difficulty gently stretch the muscles, making them longer and leaner. It has been experimentally established that with constant training using exercises in different postures, the following positive changes are achieved:

- stabilization of all parts of the musculoskeletal system, which in turn leads to a decrease in pain and damage in it;

- strengthening the muscle corset;

- strengthening the muscles of the pelvic floor;

- strengthening the muscles of the thighs;

- strengthening the muscles of the lower leg and foot;

- the formation of elasticity of the muscles of the leg and foot;

- the formation of elasticity of the tendons of the lower leg and foot;

- improving the blood supply to the pelvic organs;

- improvement of joint mobility, increase in muscle strength;

- improved coordination of movements;

- improved perception of your body;

- the formation of a reflex of correct posture, which in turn leads to a straight, free posture;

- increase in physical and mental endurance;

- improving blood circulation;

- improved supply of body cells with oxygen;

- muscle elasticity and flexibility;

- ease of movement;

- harmony of spirit and body;

- more self-confidence;

- at any level of training, you can choose the optimal exercises;

- there are no age restrictions and no contraindications with the correct selection of the complex;

- every movement comes from consciousness, i.e. every muscle contraction is controlled by the activity of the brain.

The results of the study showed that the use of the claimed method (technique) for correcting flat feet of I-II degrees in children 5-8 years old helps to strengthen the muscles and ligaments of the lower extremities of this age group of children, which provides a more effective correction of flat feet, normalizes blood circulation in the feet, increases muscle strength and endurance, improved functionality.

Thus, the podometric index in children who underwent a course of rehabilitation, according to the method of correction of flat feet with specially selected karate kyokushin exercises, compared with the indicators before the course of correction, increased from 26.8 ± 0.12 to 28.2 ± 0.12 in children 5-6 years, from 22.3 ± 0.18 to 26.7 ± 0.24 in children 6-7 years old and, from 27.6 ± 0.16 units. up to 29.2 ± 0.10 units. in children 7-8 years old. A sign of flat feet according to M.O. Friedland is the value of the podometric index 25-27 units. The normal arch index ranges from 31 to 29.

In addition, the functional state of the feet improves in children who underwent rehabilitation according to the method of correcting flat feet with specially selected Kyokushin karate exercises.

Exercises on the technique of flatfoot correction with specially selected karate kyokushin exercises contribute to a more effective restoration of blood circulation in the feet in children with flat feet, as evidenced by a significant increase in the temperature of the plantar surface of the feet.

At the same time, carrying out sports tests during the rehabilitation of 5-8 years old children according to the method of correcting flat feet with specially selected karate kyokushin exercises with flat feet of I-II degrees helps to improve the functional state of the lower extremities.

Studies have found that the strength of the muscles of the foot and lower leg in children who have undergone a rehabilitation course increases, according to the method of correcting flat feet with specially selected Kyokushin karate exercises.

The claimed method is illustrated by photographs and drawings.

Photo No. 1-27 shows images of the claimed exercises of a set of general preparatory exercises; in fig. №№ 28-41 - images of the claimed exercises of the preparatory complex of special exercises for flat feet are presented; in fig. Nos. 42-55 - images of the claimed exercises of the first subcomplex of the complex of corrective exercises; in fig. №№ 56-63 - images of the claimed exercises of the second subcomplex of the complex of corrective exercises; in fig. №№ 64-70 - images of the claimed exercises of the third subcomplex of the complex of corrective exercises.

The inventive method is carried out as follows.

The study of the claimed method was carried out for 15 months from January 2018 to 2019. in specially formed groups with disorders of the musculoskeletal system of children aged 5-8 years on the basis of physical culture and sports training "Sports and Health Center Karate (Kyokushinkai)". The groups consisted of 24 people: 12 boys and 12 girls. The age of the trainees is 5-8 years. Both groups of trainees were diagnosed with flat feet of I and II degrees.

The examination of children was carried out before and after the end of rehabilitation activities.

The group consisted of 24 children, including 12 boys and 12 girls, with whom the following treatment and rehabilitation activities were carried out:

- position treatment - 20 minutes;

- a special Kyokushin karate warm-up in the gym - 45 minutes each;

- post-isometric relaxation - 20 min.

In the used method, several sets of exercises of varying complexity were used.

Complexes of exercises of varying complexity for the correction of flat feet consisted of two levels of complexity: a preparatory mode and a corrective one - directed action. Until the first level has been fully worked out (when the exercises are easy to perform with full amplitude and with additional load), it was impossible to proceed to the next stage. It was categorically impossible to change the exercises in places - to perform them strictly in the specified sequence.

Preparatory complexes are complexes that affect the strengthening of the muscles of the lower leg and foot, the development of joint mobility, immediately before the main correctional complex, which is aimed at correcting the flat feet of children 5-8 years old with a violation of the musculoskeletal system.

When performing exercises of the preparatory complex, the following rules should be observed.

It was impossible to perform more exercises than indicated. If the movement is performed easily and at the same time correctly, it was necessary to additionally load the muscles, that is, start performing the same exercises, but with additional load: for example, moving the leg will complicate the use of a rubber bandage or weight (weighting agent), lifting the leg - a weight attached to it and etc.

Weight and counterweight should be selected depending on the health of the student. It is very important to accustom the body to stress gradually, without overloading a child aged 5-8 years with a violation of the musculoskeletal system. First, find a weight that is easy to exercise.

Each exercise has a certain number of approaches and repetitions. If it is difficult to immediately perform the required number of approaches, for a start, it is enough to complete only one approach, but it is necessary exactly, the number of repetitions that is indicated in the program. Thus (only one approach) you need to work until the exercises are easy to do, after which we add another approach. So gradually we bring the load to the number of approaches specified in the system. Exercises cannot be summed up.

It was necessary to rest for 2-3 minutes. It is this time that is required in order to restore breathing and pulse, restore the flow and outflow of blood to the muscles, preparing them for further movement.

It is important to achieve the correct execution of each movement, with full amplitude. The speed of movement, both with tension and with relaxation, should be the same. It is important that each movement is complete, that is, the straightening and contraction of the muscles occurs to the end.

Before starting the directed correction exercises of the correctional complex, it is necessary to perform a preparatory complex in order to warm up the muscles and prepare them for work.

Breathing during the exercise should be even and shallow. You can not hold your breath during exertion. At the highest tension, it is necessary to exhale, while relaxing - inhale.

The preparatory set of exercises includes the implementation of warm-up exercises of two types: general and special for flat feet, while the set of general preparatory exercises includes the following consistently performed exercises:

- flexion-extension of the toes;

- warm-up of the big toe (up and down);

- rolls;

- rolls from heel to toe;

- circular movements of the foot in the ankle joint, clockwise, counterclockwise;

- circular movements of the lower leg;

- circular movements of the knees;

- slow squats;

- rotation of the hips;

- rotation of the pelvis;

- flexion-extension of the spinal column (forward);

- flexion-extension of the spinal column (left - right);

- rotation of the spinal column;

- circular movements with the shoulders;

- circular movements of the forearms back and forth;

- exercise for fists;

- exercise for the hands;

- slow head tilts (up - down);

- slow turns of the head (left-right);

- slow head tilts (left-right),

and the complex of exercises special for flat feet includes the following exercises performed in succession:

- closed rack;

- meditation stand;

- parallel rack;

- natural stance;

- the rack is turned inward;

- triangular stand;

- position of stability;

- rear protective rack;

- "cat" stance;

- "Heron" stand;

- a stand of widely spaced legs;

- "sumo wrestler" stand;

- two-legged rack;

- twisted stand.

The "front" leg is considered to be the leg that is put forward in the stance, the "back" leg, which is at any distance from the front leg.

The complex of general preparatory exercises is the simplest and is intended for children aged 5-8 years without physical fitness. This complex is designed to strengthen, develop and warm up: muscles, ligaments and joints, in front of a special for flat feet and basic complexes. It contains, in total, seventeen exercises that do not require special physical fitness, which must be performed daily, 10-20 repetitions, the first month and add 5 repetitions during the first month, then it is necessary to add 10 repetitions every week, until those until the planned number of repetitions is completed.

Exercise 1. Flexion and extension of the toes.

Starting position: standing, feet hip-width apart, the right leg is brought forward, the heel of the right leg is in line with the toe of the left leg and rests on the floor, the toe of the right leg is directed upwards, the hands are held by the belt.

Put the right foot with the heel on the floor, actively bend and unbend the toes of the right foot, at the time of the greatest flexion and extension, make a short pause to increase isometric muscle tension. Free breathing.

Do the exercise 10 repetitions, with each foot (photo # 1).

Exercise 2. Warm up the big toe.

Starting position: standing, feet hip-width apart, the right leg is brought forward, the heel of the right leg is in line with the toe of the left leg and rests on the floor, the toe of the right leg is directed upwards, the hands are held by the belt.

Place the right foot with the heel on the floor, actively move the big toe of the right foot up and down. Free breathing.

Do the exercise 10 repetitions, on each foot (photo # 2).

Exercise 3. Rolls.

Starting position: standing, feet hip-width apart (photo no. 3 a), if the position causes discomfort, in this case we put our feet shoulder-width apart (photo no. 3 b). The exercise is performed with two legs at the same time. Hands hold on to the belt.

Stand with both feet on the floor, make a transition with two feet at the same time to the outer side of the foot, then, perform a simultaneous transition with both feet to the inside of the foot. Free breathing.

Do the exercise for 10 repetitions.

Exercise 4. Rolls, from heel to toe.

Starting position: standing, feet hip-width apart. The exercise is performed with two legs at the same time. Hands hold on to the belt.

Stand with both feet on the floor, make the transition simultaneously with two feet to the toe, return to the starting position and make the transition simultaneously with two feet on the heel (photo # 4). Perform the exercise at a fast pace. Free breathing. Do the exercise for 10 repetitions. Exercise 5. Circular motion of the foot in the ankle joint.

Starting position: standing, hands free.

Exercise with the toe of the right foot, emphasizing the achievement of the maximum range of motion in the ankle joint: stretch the toe, bend the toe back, turn in and out. Use light pressure on the floor to increase the range of motion (BP) (photo # 5). Free breathing. Do 10 reps with each leg.

Exercise 6. Circular movements of the lower leg.

Starting position: standing on one leg (left), the other leg (right) bent at the knee.

With the right leg, in the knee joint, with the lower leg, we rotate clockwise, then counterclockwise. Free breathing (photo №6).

Perform 10 reps in each direction, with each leg.

Exercise 7. Circular knee movements.

A. Inward - outward.

Starting position: standing, feet shoulder-width apart, place your hands slightly above your knees - not on your kneecaps.

Perform circular multidirectional movements inward and outward. The circles should be small (photo # 7). The knee joint is designed for movement with minimal amplitude in lateral directions; a forced increase in the angle at which movement is carried out by only a few degrees can lead to damage to the knee joint.

Do 10 reps in each direction. Free breathing.

B. Right and left.

Starting position: while standing, place your hands slightly above your knees - not on your kneecaps.

Perform small circular movements to the right - to the left, in a narrow stance, with both knees together in one direction (photo # 8).

Do 10 reps in each direction. Free breathing.

Exercise 8. Slow squats.

Starting position: standing, feet shoulder-width apart, arms bent at the elbows, fists, are near the head, elbows down.

Deep squats are essential for knee mobility.

In a few exercisers, the knee joints can handle a large number of full toe squats where the knees extend well beyond the toe line (Photo # 9).

When the shins return to an upright position and the weight of the body is transferred to the heels. To maintain balance, you must do this exercise with a partner (photo # 10).

If it is difficult to complete all the planned repetitions in one set, you need to do several sets of 10 repetitions or perform this number of repetitions in one set.

Breathing: when doing a squat, exhale, while lifting, inhale.

Exercise 9. Rotation of the hips.

Starting position: standing, feet shoulder-width apart, hands hold on to the belt.

Exercise for the lumbar spine and hip joints. Keep your shoulders still and perform large circles with your hips (photo # 11).

Do 10 reps in each direction. Free breathing.

Exercise 10. Slow rotation of the pelvis.

Starting position: standing, feet shoulder-width apart, hands hold on to the belt.

A more difficult exercise compared to exercise 9 to increase the mobility of the hip and lumbar spine joints. The exercise is also performed in order to increase the height of the kicks, control their implementation and the sharpness of the hip movement when striking with the fist. The exercise is divided into four distinct phases. The body is straight and the legs are slightly bent at the knees, move the pelvis forward, to the side, back and to the other side (photo # 12). You need to work until the implementation of the rotation of the pelvis in phases becomes one smooth movement. After the implementation of the rotation of the pelvis in phases has become one smooth movement, perform 10 repetitions, in each direction. Free breathing.

Exercise 11. Flexion - extension of the spinal column (forward).

Starting position: standing, with rigid fixation of the legs, arms bent at the elbows and "tightened" on the chest, hands, clenched into a fist, fists are directed forward, palm up, palms can also be unclenched, fingers are directed forward.

Bend forward, straighten your arms trying to touch the floor with your fists, or perform a light hit on the floor with both hands at the same time (provided that the floor is with a soft surface), return to the starting position (photo # 13).

Do 10 reps in each direction. When bending forward, exhalation is performed.

Exercise 12. Flexion - extension of the spinal column (left - right).

Starting position: standing, with rigid fixation of the legs, hands are on the hips.

Bend to the left, while straightening your right hand up, return to the starting position (photo # 14).

Repeat the exercise in the same way in the opposite direction.

Do 10 reps in each direction. When tilting, exhalation is performed.

Exercise 13. Rotation of the spinal column.

Starting position: kneel down or sit in seiza (sitting on your heels).

Rotate the upper body clockwise and counterclockwise, gradually increasing the range of motion to the maximum. Do not allow a forced increase in the range of motion. The head turns with the body (photo # 15 and photo # 16).

It is possible to perform the exercise with a stick behind the back, holding it in the bends of the elbows to exclude the involvement of the shoulder and hip joints and limit the movement to the rotation of the spinal column (photo # 17). The amplitude of motion (BP) will decrease.

Do 10 reps, 5 in each direction. During rotation, exhalation is performed.

Exercise 14. Circular movements of the shoulders back and forth.

Starting position: standing, arms down along the body.

Shoulders back and forth should be done as large as possible and in both directions. When performing a movement with the shoulders back on inhalation, expand the chest. On exhalation, "constrict" the chest when performing a forward movement. Change the direction of movement after every 10 rotational movements.

On inhalation, it is necessary to expand the chest while performing the movement with the shoulders back (photo # 18).

On exhalation, while performing a forward movement, clamp the chest (photo No. 19).

Exercise 15. Circular movements of the forearms back and forth.

Starting position: standing, right shoulder raised up, parallel to the floor, fingers pointing down.

The forearm rotations are performed by flexing and unbending the arms at the elbow joints as much as possible. The outward rotation of the forearm is more difficult to perform than the inward rotation of the forearm. Circular movements of the forearms back and forth provide a thorough development of not only the elbow, but also the shoulder joints (photo # 20).

Perform 10 repetitions in each direction, for each arm. Free breathing.

Exercise 16. Exercise for fists.

Starting position: standing, arms raised up, at head level, fists clenched, bend your arms at the wrists and elbows at the elbows directed downward.

Development of joints from the periphery to the center (photo # 21).

Extension and hyperextension of the fingers - we extend the straightened fingers and unbend the wrists. It is allowed to straighten the arms at the elbow joints while performing the extension. Do 10 reps. Free breathing.

Exercise 17. For the hands.

Starting position: standing, fingers intertwined (connected) in a "lock".

We perform all kinds of movements in the wrist joints (photo No. 22-24), rotation (photo No. 22); pulling forward (photo # 23); pressing the hand to the forearm (photo # 24).

Perform 10 repetitions. Free breathing.

Exercise 18. Slow head bends (up - down)

Starting position: standing, feet hip-width apart, hands either hold on to the belt, or tucked behind the back.

Tilt your head down until your chin touches your chest, then tilt your head back. In this case, the muscles of the neck should not simply strain when the head is tilted back; lengthen the spine and look up and a little back (photo # 25).

Perform 10 repetitions. Free breathing.

Exercise 19. Slow turns of the head (up - down)

Starting position: standing, feet hip-width apart, hands either hold on to the belt, or tucked behind the back.

Slowly turn your head to the left and then to the right. Gradually increasing the range of motion (photo # 26).

Perform 10 repetitions. Free breathing.

Exercise 20. Slow head bends (left - right).

Starting position: standing, feet hip-width apart, hands either hold on to the belt, or tucked behind the back.

Tilt your head strictly to one side without turning it, then to the other side (photo # 27).

Perform 10 repetitions. Free breathing.

Commentary on exercises 18-20.

Regardless of whether all repetitions of one exercise are performed before moving on to the next, you need to move from one exercise to another after 10 repetitions and return to the previous one to continue with the remaining reps, or do these three exercises to develop the cervical spine in a different order ... There is a choice. It is important that you should not combine all three exercises in continuous rotation of the head, as you can damage the cervical spine.

A preparatory complex of special exercises for the correction of flat feet.

It is necessary to perform these exercises after the first preparatory complex.

The complex must be performed every day. The number of approaches and reps is 10-15.

The preparatory complex of special exercises for the correction of flat feet consists of exercises smoothly passing one after another, therefore, the exercises in this complex are performed 1 time, one after another, the number of repetitions of the exercise corresponds to the number of approaches of the complex performed. A total of 14 exercises. The duration of the entire complex, with 10 - 15 repetitions, is 10 - 15 minutes.

This complex provides the formation of the correct position of the body and its balance when performing the Kyokushin karate technique.

When performing exercises from this complex, the main condition is that the center of gravity of the body must be at the same level. It is necessary to learn, when performing this complex, to move rationally, keeping the center of gravity at the same height.

The basis when turning, in exercises when performing this complex, is that first the walking leg must be transferred (moved, stepped) to a new selected point, then the body (body body) must be turned around, since the walking leg will already be fixed. In some exercises, a description is given where the stepping leg is left, so it should be understood that the exercise is performed in the same way with the right stepping leg.

All exercises of this complex are performed only from the starting position - standing, since it is impossible to perform some exercises from any other starting position (for example: sitting on a chair, etc.).

Exercise 1. Closed stand (Heisoku-dachi).

Starting position - legs together, feet parallel and closed (feet together). The back is straight. The gaze is directed forward. Hands are taken by the belt (Fig. 28). Free breathing.

Exercise 2. Meditation stance (Musubi-dachi).

Performed, with a smooth transition from exercise 1, for the transition, transfer the body weight to the heels and turn the feet in different directions.

Bring your feet to the outside at 45º. The heels are joined together. The back is straight. The gaze is directed forward. Hands are taken by the belt (Fig. 29). Free breathing.

Exercise 3. Parallel stand (Heiko-dachi).

It is performed, with a smooth transition from exercise 2, for the transition, transfer the body weight to the socks and turn the heels outward, in line with the toes.

Feet parallel to the width of the hips. The back is straight. The gaze is directed forward. Hands are taken by the belt (Fig. 30). Free breathing.

Exercise 4. Natural stance (fudo-dachi).

It is performed with a smooth transition from exercise 3, for the transition it is necessary to transfer the body weight to the heels and turn the feet in different directions.

Heels, hip-width apart, the toes of the feet are pulled outward at 45 °. The back is straight. The gaze is directed forward. Hands are taken by the belt (Fig. 31). Free breathing.

Exercise 5. Stand turned inward (uchi-hachiji-dachi).

It is performed with a smooth transition from exercise 4, for the transition, transfer the body weight to the socks, and turn the heels not on the same line with the toes, as in exercise 3, but in different directions.

Heels shoulder-width apart, turned outward, toes turned inward. The back is straight. The gaze is directed forward. Hands are taken by the belt (Fig. 32). Free breathing.

Exercise 6. Triangular stand, "hourglass" (sanchin-dachi).

It is performed with a smooth transition from exercise 5 to complete the transition, the foot of the left leg is brought to the foot of the right leg, with a sliding motion on the floor, the left leg "draws" a semicircle in front of it.

Spread the legs shoulder-width apart so that the heel of the front foot is in line with the toes of the back foot. Turn the soles of the feet inward by 45 °. Knees are tense, the distance between the knees is 1-2 fists to sit down a little. The chassis, as with all racks, must be held straight and vertical to the ground. The abdominal muscles are tense (Fig. 33).

With the correct execution of this exercise, that is, with the correct finding in this stance, 23 triangles can be counted on the human body.

Hands are taken by the belt. The back is straight. The gaze is directed forward. Free breathing.

Possible mistakes when doing the exercise:

1. Do not bend your knees too far inward. In doing so, the outside knees are loosened and stability is reduced.

2. Do not lean forward, lifting your heels off the ground.

3. Do not straighten your knees, otherwise your hips will be raised too high.

4. Prevent knee relaxation.

Exercise 7. Position of stability (zenkutsu-dachi).

Performed with a smooth transition from exercise 6.

Performing the transition and taking the correct stance: for the transition, you need to turn the foot of the left leg with your toes forward, the leg bends, at the knee joint, while bending the left leg, put the right leg back. Extend your left leg shoulder-width apart 30 ° forward and to the side. Bend the left leg so that the lower leg is perpendicular to the floor, straighten the right leg completely. Keep your back straight. The foot of the forward leg is directed forward, this leg accounts for 60% of the body weight, the foot of the right leg is turned 45 ° outward from itself, this leg accounts for 40% of the body weight. The feet are firmly pressed to the floor (Fig. 34.1, 34.2).

Hands are taken by the belt. The back is straight. The gaze is directed forward. Free breathing.

Possible mistakes when performing the exercise (fig. 34.3):

1. Body weight is too much on the front foot, the heel of the back foot is unsteady on the ground. This breaks stability.

2. One foot is placed directly behind the other, making the distance between the feet less than the width of the hips. This causes a decrease in lateral stability and balance. In addition, back and forth balance is difficult to maintain if the feet are placed wider than the distance between the thighs.

3. The forefoot is pointing outward instead of looking slightly inward, or the hind foot is looking to the side instead of looking forward. These errors break stability.

4. The front knee is straightened instead of bent, which raises the level of the hips and reduces stability.

5. The knee of the front leg extends too far to one side or the other from the point shown in the illustration. This weakens the knee in the direction of the error.

6. Front ankle not fully flexed. This causes a corresponding relaxation in the knee and leads to instability.

Exercise 8. Rear protective stance (kokutsu-dachi).

Performed with a smooth transition from exercise 7.

Performing the transition and adopting the correct stance: pull the left leg closer to you, but so that it still remains in front, focus on the pads under the toes, raising the heel 2-3 centimeters from the floor. The distance between the right and left feet is equal to two feet. Bend the left knee so that the knee is over the big toe, the toes of the left foot are pointing forward. The projection of the knee of the right leg onto the foot is ahead of the toes, the foot is turned to the side by 45 °. The body weight is distributed: 30% on the left (in front) leg and 70% on the right. The knees are bent (fig. 35).

Hands are taken by the belt. The back is straight. The gaze is directed forward. Free breathing.

Possible mistakes when doing the exercise:

1. Front knee too bent. This puts weight on the front leg.

2. The feet are too close to each other. This causes the hips to rise.

3. The front foot is not looking straight, but in the other direction, or the hind foot is pointing back.

4. The ankle and knee of the hind leg are relaxed. This causes the body to drop onto that leg.

5. Body weight is shifted too far on the back leg so that the knee position is out of that recommended in the figure.

Exercise 9. "Cat" stance (nekoashi-dachi).

Performed with a smooth transition from exercise 8.

Performing the transition and adopting the correct stance: From exercise 8, pull the front foot closer to you so that the base of the foot only slightly touches the ground, to the line of the toes of the supporting foot. Turn the knee of the front leg slightly inward so that the thigh is protecting the groin. Point the hind foot forward 45 ° and bend the knee. Move most of your body weight to your back leg (fig. 36).

Distribution of body weight: 90% on the supporting (back leg), 10% on the front leg.

Hands are taken by the belt. The back is straight. The gaze is directed forward. Free breathing.

Exercise 10. Stand "Heron" (tsuruashi-dachi).

Stand on one leg. The supporting leg is right. Performed with a smooth transition from exercise 9.

Performing the transition and adopting the correct stance: lift the left leg 45º away from you, the heel of the left leg is at the knee level near the supporting leg, the big toe of the left foot is directed forward, the other four toes of the left foot are directed downward. If this exercise is difficult to perform the first time, then for a start, the position of the left leg remains unchanged (as described above), and the foot can be leaned against the knee of the right (supporting) leg (Fig. 37).

Hands are taken by the belt. The back is straight. The gaze is directed forward. Free breathing.

Exercise 11. Stance of legs wide apart, ("Cavalry stance", stance "Horseman", kiba-dachi).

Performed with a smooth transition from exercise 10.

Performing the transition and taking the correct stance: from exercise 10, lower the left leg to the floor, the legs are parallel and are at a distance of twice the width of the shoulders. The feet are firmly pressed to the floor (the toes of both feet are directed straight forward). The knees are bent and spread to the side at 45 °, the knees are strictly above the big toes. The hips are deeply dropped. The muscles in the legs and thighs are tense. The back is straight. The body weight is evenly distributed on both legs: 50% on the left leg and 50% on the right leg. There are 2 types of racks at 45 ° and at 90 ° (fig. 38).

Hands are taken by the belt. The back is straight. The gaze is directed forward. Free breathing.

Possible mistakes when doing the exercise:

1. Do not bend your knees too far inside. Doing so will weaken

knees outside and stability decreases.

2. If the legs are very close together, the center of gravity

the body will be high and the balance will become unstable.

3. If the legs are very wide apart, then the muscles

it is impossible to strain correctly, the stand will become unstable ("weakened"), which will prevent you from making any quick movement.

4. Do not lean forward, lifting your heels off the ground.

5. Do not straighten the knees, otherwise the hips will be raised too

high.

Exercise 12. Stance of a Sumo wrestler (shiko-dachi).

Performed with a smooth transition from exercise 11.

Performing the transition and adopting the correct stance: from exercise 11, we spread the feet in different directions (outward) from each other. The legs are parallel and double shoulder width apart. The feet are firmly pressed to the floor, the toes of both feet are directed at 45 ° from each other, the heels are turned inward. The knees are bent and spread apart, the knees are strictly above the big toes. The hips are deeply dropped. The muscles in the legs and thighs are tense. The back is straight. The body weight is evenly distributed on both legs: 50% on the left leg and 50% on the right leg. There are 2 types of racks at 45 ° and at 90 ° (fig. 39).

Hands are taken by the belt. The back is straight. The gaze is directed forward. Free breathing.

Exercise 13. Two-legged stand (moroashi-dachi).

Performed with a smooth transition from exercise 12.

Performing the transition and adopting the correct stance: both legs are brought closer to each other, to a width equal to the width of the hips, the left leg is brought forward to a length equal to one foot. The length of the stand is equal to the length of one foot (the heel of the "front" leg is in line with the toes of the "back" foot), the width of the stand is equal to the width of the hips, or the distance between the feet is equal to the width of two feet, the feet are parallel, the toes are directed straight forward , body weight is evenly distributed on both legs: 50% on the left leg and 50% on the right leg (Fig. 40).

Hands are taken by the belt. The back is straight. The gaze is directed forward. Free breathing.

Exercise 14. Twisted stand (kake-dachi).

Performed with a smooth transition from exercise 13.

Performing the transition and taking the correct stance: from exercise 13, turn the body on the feet to the left side, so that the left leg is with the whole foot on the floor, the right leg is located in the spade behind the left leg in a cruciform manner and is on the toe, while maintaining balance body, when lunging, to the side.

In a static position, body weight is distributed: 90% on the left (supporting, the one that is with the whole foot on the floor) leg and 10% on the right (supporting leg) (Fig. 41).

Hands are taken by the belt. The back is straight. The gaze is directed forward. Free breathing.

A set of corrective exercises of directed action for children aged 5-8 years with a violation of the musculoskeletal system (with flat feet).

The sub-complex consists of three sub-complexes: the first, the second and the third. It is impossible to miss any of the sub-complexes, i.e. it is impossible, for example, after the first subcomplex to go directly to the third subcomplex, it is imperative to study and execute the second subcomplex. In total, this complex contains 27 exercises, 14 exercises in the first subset, 6 exercises in the second subset and 7 exercises in the third subset, which must be performed daily, one subset of this complex per day. If physical training allows, then you can connect the subcomplexes of this complex and perform two subcomplexes of the complex per day (in one workout), when the maximum number of repetitions and approaches is reached, then all the subcomplexes of the complex are combined and performed in one day (in one workout).

Exercises from the subcomplexes of the complex must be performed for 10-20 repetitions, the first month and add 5 repetitions during the first month, then 10 repetitions must be added every week until the planned number of repetitions is completed.

The first subcomplex of a complex of corrective exercises of directed action for children aged 5-8 years with a violation of the musculoskeletal system (with flat feet).

The first subcomplex of the correctional complex is the simplest and is performed from the starting position standing still, contains 15 exercises in the next.

Exercise 1. Swing forward swing from bottom to top (mae-geri-kiage).

Starting position: Standing with the feet parallel to the width of the hips. The back is straight. The gaze is directed forward.

The blow is carried out with a straight leg at high speed from the bottom up (fig. 42.1). The striking surface of the pad under the toes (chuseku) (Fig. 42.2), the leg after the strike, the straight leg returns to its original position, repeat the same strike with the other leg.

The exercise is performed alternately alternating legs, after each blow, first the left leg performs the blow, then the right.

In the starting position, inhale, while exhaling, perform the exercise, do not hold your breath. Perform 5-10 repetitions, on each leg, in 3 approaches with a rest between them for 2-3 minutes.

Exercise 2. A circular movement inward (soto-kiage-geri).

Starting position: Standing with the feet parallel to the width of the hips. The back is straight. The gaze is directed forward.

Pressing the toe of the supporting leg into the floor helps to better control the ankle. Tighten the gluteal muscles if balance is lost during the strike; center of gravity, move and provide a stable body position, standing on one leg. Perform a circular kick to the center of the body (Fig. 43.1), the blow is delivered with the inside of the foot (Fig. 43.2).

Perform the exercise, alternating legs, after each blow, first the left leg performs the blow, then the right.

In the starting position, inhale, while exhaling, perform the exercise, do not hold your breath. Perform 5-10 repetitions, on each leg, in 3 approaches, with a rest between them for 2-3 minutes.

Exercise 3. Circular motion outward (uchi-kiage-geri).

Starting position: Standing with the feet parallel to the width of the hips. The back is straight. The gaze is directed forward.

Pressing the toe of the supporting leg into the floor helps to better control the ankle. Tighten the gluteal muscles if balance is lost during the strike; center of gravity, move and provide a stable body position, standing on one leg. Perform a circular kick from the center of the body (Fig. 44.1), the blow is applied with the outer part (edge) of the foot (Fig. 44.2).

The exercise is performed alternating legs, after each blow, first the left leg performs the blow, then the right.

In the starting position, inhale, while exhaling, perform the exercise, do not hold your breath. Perform 5-10 repetitions, on each leg, in 3 approaches, with a rest between them for 2-3 minutes.

Exercise 4. Chopping blow inward (iroshi-soto-kakato-geri).

Starting position: Standing with the feet parallel to the width of the hips. The back is straight. The gaze is directed forward.

Pressing the toe of the supporting leg into the floor helps to better control the ankle. Tighten the gluteal muscles if balance is lost during the strike; center of gravity, move and provide a stable body position, standing on one leg. Perform a circular kick to the center of the body, do not go into an arc at the top of the swing, but cut like an ax, along a trajectory from top to bottom and towards oneself (through the pelvis feed), enhancing the effect of the blow, pressing it down with the whole body mass, the blow is applied with the heel (Fig. 45) ...

Perform the exercise, alternating legs, after each blow, first the left leg performs the blow, then the right.

In the starting position, inhale, while exhaling, perform the exercise, do not hold your breath. Perform 5-10 repetitions, on each leg, in 3 approaches, with a rest between them for 2-3 minutes.

Exercise 5. Chopping blow outward (irrigate-uchi-kakato-geri).

Starting position: Standing with the feet parallel to the width of the hips. The back is straight. The gaze is directed forward.

Pressing the toe of the supporting leg into the floor helps to better control the ankle. Tighten the gluteal muscles if balance is lost during the strike; center of gravity, move and provide a stable body position, standing on one leg. Perform a circular kick from the center of the body, do not go into an arc at the top of the swing, but chop like an ax, along a trajectory from top to bottom and away from you (through the pelvis feed), enhancing the effect of the blow, pressing it down with the whole mass of the body, the blow is applied with the heel (Fig. 46) ...

Perform the exercise, alternating legs, after each blow, first the left leg performs the blow, then the right.

In the starting position, inhale, while exhaling, perform the exercise, do not hold your breath. Perform 5-10 repetitions, on each leg, in 3 approaches, with a rest between them for 2-3 minutes.

Exercise 6. Swing blow to the side (yoko-kiage-geri).

Initial position: Feet apart outward at 45º. The heels are joined together. The back is straight. The gaze is directed forward.

The striking leg, without bending, rises up. When lifting, transfer the center of gravity to the supporting leg, the supporting leg is fully straightened, the heel of the supporting leg does not come off the floor. The blow is delivered to the head of the opponent using the rib of the foot (sokuto), this movement is balanced by a slight tilt of the body to the side, opposite to the blow, but the tilt should not be abused so as not to upset the balance and not weaken the force of the blow, the body does not lean forward or backward (Fig. . 47).

Perform the exercise, alternating legs, after each blow, first the left leg performs the blow, then the right.

In the starting position, inhale, while exhaling, perform the exercise, do not hold your breath. Perform 5-10 repetitions, on each leg, in 3 approaches, with a rest between them for 2-3 minutes.

Exercise 7. Swing kick with a straight leg back and up (ushiro-kiage-geri).

Starting position: Standing with the feet parallel to the width of the hips. The back is straight. The gaze is directed forward.

The striking leg, without bending to lift back as much as possible upward, while simultaneously turning the head and looking in the direction of the strike, this movement is balanced by a slight tilt of the body to the side, opposite to the strike, but the inclination should not be abused so as not to disturb the balance and not to weaken the force of the strike, then return to starting position (Fig. 48.1), the blow is performed with the heel (Fig. 48.2).

Perform the exercise, alternating legs, after each blow, first the left leg performs the blow, then the right.

In the starting position, inhale, while exhaling, perform the exercise, do not hold your breath. Perform 5-10 repetitions, on each leg, in 3 approaches, with a rest between them for 2-3 minutes.

Exercise 8. Direct strike forward (may-geri-chusoku).

Starting position: Standing with the feet parallel to the width of the hips. The back is straight. The gaze is directed forward.

The supporting leg is slightly bent, the foot of the supporting leg is completely on the floor. At the moment of impact, the hips are pushed forward for greater impact force. The blow is performed in a straight line (fig. 49). The striking leg is bent at the knee joint, at the level, above the abdomen, almost near the chest after the leg is straightened at the knee joint, the fingers are pulled towards itself, the striking surface of the pad under the toes (chuseku) (Fig. 49.3). The blow is performed at the level of the abdomen (Fig. 49.1), if it is easy to perform at the level of the abdomen, then you can perform a blow to the level of the head (Fig. 49.2).

Perform the exercise, alternating legs, after each blow, first the left leg performs the blow, then the right.

In the starting position, inhale, while exhaling, perform the exercise, do not hold your breath. Perform 5-10 repetitions, on each leg, in 3 approaches, with a rest between them for 2-3 minutes.

Possible mistakes when doing the exercise:

1. Do not bend your back, do not move your hips back, this will upset the balance and

will not allow you to put effort into the blow, it will turn out to be weak.

2. If the knee of the attacking leg is raised slightly above the knee of the supporting leg

legs, the blow will be similar to a kind of thrust blow, not a piercing one.

3. Strike in a straight line, otherwise it is possible to lose

balance and body muscles involved in impact will not work effectively.

4. Do not straighten the supporting leg at the knee joint, do not tear off the heel

the supporting leg off the floor, as it will be difficult to maintain balance.

5. Do not lower the attacking leg to the floor without bending it at the knee joint

(a common mistake).

Exercise 9. Straight forward blow with the heel (mae-geri-kakato).

Starting position: Standing with the feet parallel to the width of the hips. The back is straight. The gaze is directed forward.

The supporting leg is slightly bent, the foot of the supporting leg is completely on the floor. At the moment of impact, the hips are pushed forward for greater impact force. The blow is performed in a straight line (fig. 50). The striking leg is bent at the knee joint, at the level, above the abdomen, almost near the chest, the heel of the foot is brought out along a straight penetrating movement along the trajectory of the leg movement (towards the target), the toes are pulled towards itself, after the leg is straightened at the knee joint, the leg is straightened naturally and completely, the trajectory of movement is simple and familiar, for any person. The striking surface is the heel (kakato) (fig. 50.3). The blow is performed at the level of the abdomen (Fig. 50.1), if it is easy to perform at the level of the abdomen, then you can perform a blow to the level of the head (Fig. 50.2).

In the starting position, inhale, while exhaling, perform the exercise, do not hold your breath. Perform 5-10 repetitions, on each leg, in 3 approaches, with a rest between them for 2-3 minutes.

Possible mistakes when doing the exercise:

1. Do not bend your back, do not move your hips back, this will upset your balance and will not allow you to put effort into the blow, it will turn out to be weak.

2. If the knee of the attacking leg is raised just above the knee of the supporting leg, the blow will be similar to a kind of thrust blow, not a piercing one.

3. Do not pull the foot of the striking foot towards yourself without highlighting the heel forward, the strike will be performed with the whole foot, thereby it will be a pushing, not a piercing blow.

4. Strike in a straight line, otherwise it is possible to lose balance and the muscles of the body involved in the strike will not work effectively.

5. Do not straighten the supporting leg at the knee joint, do not lift the heel of the supporting leg off the floor, as it will be difficult to maintain balance.

6. Do not lower the attacking leg to the floor without bending it at the knee joint (a common mistake).

Exercise 10. Kick to the side, at the level of the knee (kantsetsu geri).

Starting position: Standing with the feet parallel to the width of the hips. The back is straight. The gaze is directed forward.

The striking leg is bent at the knee joint, the knee is directed forward (in front of you), the heel of the striking leg is at knee level, near the supporting leg, the big toe of the striking foot is directed forward, the other four toes of the striking foot are directed downward (Fig.51.1). The outer edge of the foot serves as a striking surface (Fig. 51.2). A whipping movement is performed in the knee joint to strike downward to the knee level (Fig. 51.1). Then the striking leg, along the same trajectory along which the strike was struck, returns to its original position.

In the starting position, inhale, while exhaling, perform the exercise, do not hold your breath. Perform 5-10 repetitions, on each leg, in 3 approaches, with a rest between them for 2-3 minutes.

Possible mistakes when doing the exercise:

1. Do not tilt the upper body strongly in the direction opposite to the direction of impact - from this position it is impossible to transfer the efforts of the whole body to the point of impact.

2. The toes of the attacking foot should not be facing upwards - a blow with the outer edge of the foot in this case is impossible, but it is possible to easily injure the toes.

3. The blow is applied exactly to the side of the body, otherwise it is impossible to transfer the forces of the muscles involved during the blow to the attacking leg.

4. Raise and bend the attacking leg in the knee joint with maximum amplitude, otherwise, it will not be possible to perform a whipping movement of the leg and correctly engage the hip on impact.

5. After executing the blow, immediately lower the leg to its original position, while skipping the intermediate one.

Exercise 11. Kick to the side (yoko-geri).

Starting position: Standing with the feet parallel to the width of the hips. The back is straight. The gaze is directed forward.

The striking leg is bent at the knee joint, the knee is directed forward (in front of you), the heel of the striking leg is at knee level, near the supporting leg, the big toe of the striking foot is directed forward, the other four toes of the striking foot are directed downward (Fig.52.1). The outer edge of the foot serves as a striking surface (Fig. 52.2). A biting movement is performed in the knee joint, the foot is carried along a straight path away from you. The blow is performed in the middle level (abdomen) (Fig. 52.1). Then the striking leg, along the same trajectory along which the strike was struck, returns to its original position.

In the starting position, inhale, while exhaling, perform the exercise, do not hold your breath. Perform 5-10 repetitions, on each leg, in 3 approaches, with a rest between them for 2-3 minutes.

Possible mistakes when doing the exercise:

1. Do not tilt the upper body strongly to the side,

opposite to the direction of impact - from such a position it is impossible to transfer the efforts of the whole body to the point of impact.

2. The toes of the attacking foot should not be facing upwards - a blow with the outer edge of the foot in this case is impossible, but it is possible to easily injure the toes.

3. The blow is applied exactly to the side of the body, otherwise it is impossible to transfer the forces of the muscles involved during the blow to the attacking leg.

4. Raise and bend the attacking leg in the knee joint with maximum amplitude, otherwise, it will not be possible to perform a whipping movement of the leg and correctly engage the hip on impact.

5. After executing the blow, immediately lower the leg to its original position, while skipping the intermediate one.

Exercise 12. Kick back (usiro-geri).

Starting position: Standing with the feet parallel to the width of the hips. The back is straight. The gaze is directed forward.

From the starting position, standing on one leg, facing forward. Without straightening the supporting leg at the knee joint and not bending the knee inward, while the knee should be directed in the same direction as the toe of the foot. When performing a kick back to achieve balance and maximum power of the kick, as well as the correct impact on the spine, to avoid injury to the knee, hip joints, the heel of the kick leg is set towards the "target" located behind. Pull the thigh back with a pendulum movement and using a biting extension movement in the knee joint, perform a heel strike (Fig. 53.1). Then pull the attacking leg back to the starting position.

If this exercise is easy, then it is possible to complicate it by following the same instructions for hitting, but add:

1. Turn 180 °:

1.1. in place (fig.53.3);

1.2. adding a step in front of the striking leg (fig.53.4).

2. turn 90 ° and step behind the striking leg (fig.53.5)

and execute a blow not backward, but forward. The blow is also performed with the heel (fig.53.2).

In the starting position, inhale, while exhaling, perform the exercise, do not hold your breath. Perform 5-10 repetitions, on each leg, in 3 approaches, with a rest between them for 2-3 minutes.

Possible mistakes when doing the exercise:

1. Do not lean too far forward, the loss of balance is possible.

2. Execute a blow, exactly backward, otherwise you will not be able to put maximum effort into it.

3. Do not pull the toes of the kicking foot towards you, in which case the impact will be with the whole foot and will be pushing, or will lead to injuries to the toes.

4. At the moment of the blow itself, do not make any movements with the body forward, the blow will be ineffective.

Exercise 13. Back heel kick (aha-kakato).

Starting position: Standing with the feet parallel to the width of the hips. The back is straight. The gaze is directed forward.

The blow is applied with the heel (Fig. 54.1) into the crotch of the opponent's legs (Fig. 54.2). Upon impact, the knee joint is sharply bent backward, the toe of the foot of the striking leg is directed vertically downward, and the body tilts forward (Fig. 54.3).

In the starting position, inhale, while exhaling, perform the exercise, do not hold your breath. Perform 5-10 repetitions, on each leg, in 3 approaches, with a rest between them for 2-3 minutes.

Exercise 14. Sweeping movement inward (ashi-barai).

Starting position: Standing with the feet parallel to the width of the hips. The back is straight. The gaze is directed forward.

The leg bends at the knee joint towards the supporting leg, the movement is performed along a circular path at the level of the ankle joint, while the thigh of the striking leg turns in the opposite direction from the impact. The execution and application of the sweeping movement inward (sweeping - ashi-barai) is shown in Fig. 55.

In the starting position, inhale, while exhaling, perform the exercise, do not hold your breath. Perform 5-10 repetitions, on each leg, in 3 approaches, with a rest between them for 2-3 minutes.

Possible mistakes when doing the exercise:

1. Swipe, strong swing. The swing can collapse, unbalance, or make the opponent overly cautious. There should be no scope.

The second and third subcomplexes of the complex of corrective exercises of directed action for children aged 5-8 years with a violation of the musculoskeletal system (with flat feet).

While practicing the exercises of these subcomplexes, attention should be paid to:

1. Maintaining balance. When performing exercises in the second subcomplex, the probability of loss of balance is possible, therefore, special attention must be paid to maintaining stability. It all depends on the reliability of taking a stance, posture and the correctness of the strike, reception.

2. Control of muscle contraction and relaxation. The Kyokushin karate technique is characterized by sequential contraction and relaxation of muscles when performing any technical actions. Efforts are concentrated at the moment of contact with an opponent, partner, projectile. If the muscles remain taut after the exercise, it will be difficult to move on to the next technique. Therefore, it is necessary to be able to “switch off” efforts after concentration at the moment of impact.

3. Using the dynamics of the body. The combination sequence should be followed with the maximum exclusion of unnecessary movements.

4. Transition in exercises, with a certain rhythm of movement and a certain speed of movement. Changing the stance, body position, must be performed correctly, with the maximum elimination of unnecessary movements, at a set pace of movement and a set impact speed.

5. Moving the center of gravity. Correct displacement of body weight (center of gravity) is especially important when doing exercises consistently. If the duration of the movement of the center of gravity is within the permissible time interval, then the power of the impact increases. If the transfer of the center of gravity is delayed in time or is performed with a sharp movement, then the weakening of the exercise, impact, the position of stable balance is lost.

The body weight is always transferred smoothly, without jerking and in strict accordance with the sequence of the techniques performed.

The second subcomplex of the complex of corrective exercises of directed action for children aged 5-8 years with a violation of the musculoskeletal system (with flat feet).

The second sub-complex of the complex is more difficult than the first sub-complex and is performed in movement by simultaneously combining some exercises from the preparatory complex of general exercises and the first sub-complex of corrective exercises from the initial standing position. The second corrective subcomplex consists of 6 exercises, 3 of which (1 to 3 exercises) are performed in 6 simple steps (forward and backward with a turn) and 3 exercises (4 to 6) are performed 20 steps along a certain trajectory in a certain position, the scheme of movements in all three exercises is the same, therefore, it is enough to study it once for all 3 exercises.

Exercise 1. Kick forward from the defensive stance.

Starting position: bring the left leg forward, place an emphasis on the pads under the toes, raising the heel 2-3 centimeters from the floor. The distance between the right and left feet is equal to two feet. Bend the left knee so that the knee is over the big toe, the toes of the left foot are pointing forward. The projection of the knee of the right leg onto the foot is ahead of the toes, the foot is turned to the side by 45 °. The body weight is distributed: 30% on the left (in front) leg and 70% on the right. The knees are bent. Hands are taken by the belt or bent at the elbow joint and raised up to the level of the head. The back is straight. The gaze is directed forward. Free breathing.

From the starting position, transfer the body weight to the right leg. The blow is performed in a straight line. The left leg is bent at the knee joint, at the level, above the abdomen, almost near the chest, after the leg is straightened at the knee joint, the fingers are pulled towards itself, the striking surface of the pad under the toes (chuseku). The blow is performed at the level of the abdomen (Fig. 56), if it is easy to perform at the level of the abdomen, then you can perform a blow to the level of the head.

From the starting position, the body weight is transferred to the left leg (the leg that is in front). The blow is performed in a straight line. The right leg is bent at the knee joint, at a level, above the abdomen, almost near the chest, after the leg is straightened at the knee joint, the toes are pulled towards itself, the striking surface of the pad under the toes (chuseku). The blow is performed at the level of the abdomen, if it is easy to perform at the level of the abdomen, then you can perform a blow to the level of the head. After executing the blow, the right leg is put forward (step is made) (fig. 57).

It is necessary to complete 3 such steps, then perform a 180 ° turn and repeat, three steps, with the execution of a blow in the opposite direction.

In the starting position, take a breath, while exhaling, perform a blow, do not hold your breath. Perform 5 repetitions, in each direction, 3 steps - count as 1 repetition.

Exercise 2. Strike "Heron".

Starting position: standing, on the right leg, raise the left leg, the leg bends at the knee joint, the knee is directed forward (in front of you), the heel of the left leg is at knee level near the supporting leg, the big toe of the left foot is directed forward, the remaining four toes of the left foot downward (tsuruashi-dachi). If this exercise is difficult to perform the first time, then for a start, the position of the left leg remains unchanged (as described above), and the foot can be leaned against the right knee (support). Hands are taken by the belt or bent at the elbow joint and raised up to the level of the head. The back is straight. The gaze is directed forward. Free breathing.

The outer edge of the foot serves as a striking surface (Fig. 58). A biting movement is performed in the knee joint, the foot is carried along a straight trajectory (yoko-geri) at an angle of 45 ° away from you. The blow is performed at the middle level (abdomen). Then the striking leg, along the same trajectory along which the strike was struck, returns to its original position. From the starting position, a step is performed with the left side, to the left side at an angle of 45 ° and turn forward, in the same direction as at the beginning of the exercise, after completing the step, take the starting position, but with the right leg raised.

It is necessary to perform 3 such steps, then perform a 180º turn and repeat, three steps, with the execution of a blow in the opposite direction.

In the starting position, take a breath, while exhaling, perform a blow, do not hold your breath. Perform 5 repetitions, in each direction, 3 steps - count as 1 repetition.

Exercise 3. "Silent Ninja"

Starting position: the left leg is with the whole foot on the floor, the right leg is located behind the left leg in a cruciform manner and is on the toe, while maintaining the balance of the body, when lunging, to the side.

In a static position, the body weight is distributed: 90% on the left (supporting, the one that is with the whole foot on the floor) leg and 10% on the right (supporting leg).

Hands are taken by the belt or bent at the elbow joint and raised up to the level of the head. The back is straight. The gaze is directed forward. Free breathing.

The striking leg is the one that acts as a support leg, in this case the right leg. The right leg, when lifting and withdrawing due to the left leg, bends at the knee joint, the knee is directed forward (in front of itself), the heel of the striking leg is at knee level, near the supporting leg, the big toe of the striking foot is directed forward, the other four toes of the striking foot are directed down ... The outer edge of the foot serves as a striking surface. A biting movement is performed in the knee joint, the foot is carried along a straight path away from you. The blow is performed in the middle level (abdomen) (fig. 59.1). Then the striking leg, along the same trajectory along which the blow was struck, returns to the knee of the supporting leg and is brought out to the right side (step is performed sideways, to the right side, the left leg is pulled forward and placed in front of the right, as in the starting position. 3 such steps, with the right side to the right, with a kick, then switch the legs in places, so that the right leg is in front and the body weight on it is 90%, and the left leg performs the function of a supporting leg, with the body weight on it equal 10% and perform 3 steps to the left side, with the left side, with a blow with the left leg, by analogy with the description of the exercise above (Fig.59.2).

In the starting position, take a breath, while exhaling, perform a blow, do not hold your breath. Perform 5 repetitions, in each direction, 3 steps - count as 1 repetition.

Exercises 4 through 6 are form exercises. They are carried out according to the scheme shown in Fig. 60.

In the starting position, take a breath, while exhaling, perform a blow, do not hold your breath.

Exercise 4. Form 1 (Fig. 61).

The exercise, after fully studying it, takes 45-60 seconds. Use the intermediate tsuruashi-dachi position throughout the exercise before striking.

1. Starting position: fudo-dachi, arms bent at the elbow joint and are at waist level. The back is straight. The gaze is directed forward. Free breathing.

2. Move to the position of uchi-hachiji-dachi. 3. Having looked sharply to the left, turn 90 ° to the left, execute a blow with the left foot at the end-geri from the position of tsuruashi-dachi to take the left zenkutsu dachi.

4. Take a step forward, strike with the right leg may-geri-keagi, take the position of the right zenkutsu-dachi.

5. Turn back, execute the end-geri with the right foot from the tsuruashi-dachi position, taking the left leg for the axis of rotation, take the right zenkutsu-dachi stance.

6. Take a step forward, strike with the left foot may-geri-keagi, take the left zenkutsu-dachi stance.

7. Turn 90 ° counterclockwise to execute the left foot kick to the end-geri from the tsuruashi-dachi position, take the left zenkutsu-dachi.

8. Take a step forward, strike with the right foot may-geri-keagi, take the position of the right zenkutsu-dachi.

9. Take a step forward, strike with the left foot may-geri-keagi, take the left zenkutsu-dachi stance.

10. Take a step forward, strike with the right leg may-geri-keagi, take the position of the right zenkutsu-dachi.

11. Turn 270 ° to the left, taking the right leg for the axis of rotation, and perform a blow to the end-geri with the left foot from the tsuruashi-dachi position, take the left zenkutsu-dachi.

12. Take a step forward, strike with the right leg may-geri-keagi, take the position of the right zenkutsu-dachi.

13. Turn back clockwise, taking the left leg for the axis of rotation, execute the end-geri with the right foot from the tsuruashi-dachi position, take the right zenkutsu-dachi stance.

14. Take a step forward, strike with the left foot may-geri-keagi, take the left zenkutsu-dachi stance.

15. Turn 90 ° to the left and execute the left foot kick to the end-geri from the tsuruashi-dachi position, take the left zenkutsu-dachi.

16. Take a step forward, strike with the right foot may-geri-keagi, take the position of the right zenkutsu-dachi.

17. Take a step forward, strike with the left foot may-geri-keagi, take the left zenkutsu-dachi stance.

18. Take a step forward, strike with the right foot may-geri-keagi, take the position of the right zenkutsu-dachi.

19. Turn 270 ° to the left, taking the right leg for the axis of rotation, and perform a blow to the end-geri with the left foot from the tsuruashi-dachi position, take the left zenkutsu-dachi.

20. Take a step forward, strike with the right foot may-geri-keagi, take the position of the right zenkutsu-dachi.

21. Turn back clockwise, taking the left leg for the axis of rotation, execute the end-geri with the right foot from the tsuruashi-dachi position, take the right zenkutsu-dachi stance.

22. Take a step forward, strike with the left foot may-geri-keagi, take the left zenkutsu-dachi stance.

23. Bringing the left leg to the right and moving it to the side, at the same time crossing your arms, return to the fudo-dachi stand - the starting position.

In the starting position, in intermediate positions, in stands, take a breath, while exhaling, perform a blow, do not hold your breath. Perform 5 repetitions.

The exercise is shown in Fig. 61 with a detailed analysis of its implementation.

Exercise 5. Shape (Fig. 62).

The exercise, after fully studying it, takes 45-60 seconds. Use the intermediate tsuruashi-dachi position throughout the exercise before striking.

1. Starting position: fudo-dachi, arms bent in

elbow joint and are at waist level. The back is straight. The gaze is directed forward. Free breathing.

2. Move to the position of uchi-hachiji-dachi.

3. Looking sharply to the left, turn 90 ° to the left,

perform a yoko-geri strike with the left foot from the tsuruashi-dachi position, take the left zenkutsu-dachi.

4. Take a step forward, strike with the right leg of May-geri, take the position of the right zenkutsu-dachi.

5. Turn back, perform the yoko-geri with the right foot from the tsuruashi-dachi position, taking the left leg for the axis of rotation, take the right zenkutsu-dachi stance.

6. Take a step forward, strike with the left leg of May-geri, take the left zenkutsu-dachi stance.

7. Turn 90 ° counterclockwise, perform a yoko-geri strike with the left foot from the tsuruashi-dachi position, take the left zenkutsu-dachi.

8. Take a step forward, strike with the right leg of May-geri, take the position of the right zenkutsu-dachi.

9. Take a step forward, strike with the left leg of May-geri, take the left zenkutsu-dachi stance.

10. Take a step forward, strike with the right leg of May-geri, take the position of the right zenkutsu-dachi.

11. Turn 270 ° to the left, taking the right leg for the axis of rotation, and execute the yoko-geri strike with the left foot from the tsuruashi-dachi position, take the left zenkutsu-dachi.

12. Take a step forward, strike with the right leg of May-geri, take the position of the right zenkutsu-dachi.

13. Turn back clockwise, taking the left leg for the axis of rotation, execute the yoko-geri with the right foot from the tsuruashi-dachi position, take the right zenkutsu-dachi stance.

14. Take a step forward, strike with the left foot of May-geri, take the left zenkutsu-dachi stance.

15. Turn 90 ° to the left and perform a yoko-geri strike with the left foot from the tsuruashi-dachi position, take the left zenkutsu-dachi.

16. Take a step forward, strike with the right leg of the mae-geri, take the position of the right zenkutsu-dachi.

17. Take a step forward, strike with the left foot May-geri, take the left zenkutsu-dachi stance.

18. Take a step forward, strike with the right leg may-geri, take the position of the right zenkutsu-dachi.

19. Turn 270 ° to the left, taking the right leg as the axis of rotation, and execute the yoko-geri strike with the left foot from the tsuruashi-dachi position, take the left zenkutsu-dachi.

20. Take a step forward, strike with the right leg of May-geri, take the position of the right zenkutsu-dachi.

21. Turn back clockwise, taking the left leg for the axis of rotation, perform yoko-geri with the right foot from the tsuruashi-dachi position, take the right zenkutsu-dachi stance.

22. Take a step forward, strike with the left foot May-geri, take the left zenkutsu-dachi stance.

23. Bringing the left leg to the right and moving it to the side, at the same time crossing your arms, return to the fudo-dachi stand - the starting position.

In the starting position, in intermediate positions, in stands, take a breath, while exhaling, perform a blow, do not hold your breath. Perform 5 repetitions. The exercise is shown in Fig. 62 with a detailed analysis of its implementation.

Exercise 6. Form 3 (fig. 63).

The exercise, after fully studying it, takes 45-60 seconds. Use the intermediate tsuruashi-dachi position throughout the exercise before striking.

1. Starting position: fudo-dachi, arms bent at the elbow joint and are at waist level. The back is straight. The gaze is directed forward. Free breathing.

2. Move to the uchi-hachiji-dachi position by looking sharply to the left, turn 90 ° to the left, execute the yoko-geri strike with the left foot from the tsuruashi-dachi position, take the left zenkutsu-dachi.

3. Having looked sharply to the left, turn 90 ° to the left, execute the yoko-geri strike with the left foot from the tsuruashi-dachi position, take the left zenkutsu-dachi.

4. Take a step forward, strike with the right foot in a circular motion outward (uchi-kiage-geri), take the position of the right zenkutsu-dachi.

5. Turn back, perform the yoko-geri with the right foot from the tsuruashi-dachi position, taking the left leg for the axis of rotation, take the right zenkutsu-dachi stance.

6. Take a step forward, strike with the left foot in a circular motion outward (uchi-kiage-geri), take the left zenkutsu-dachi stance.

7. Turn 90 ° counterclockwise, perform a yoko-geri strike with the left foot from the tsuruashi-dachi position, take the left zenkutsu-dachi.

8. Take a step forward, strike with the right foot in a circular motion inward (soto-kiage-geri), take the position of the right zenkutsu-dachi.

9. Take a step forward, strike with the left foot in a circular motion inward (soto-kiage-geri), take the left zenkutsu-dachi stance.

10. Take a step forward, strike with the right foot in a circular motion inward (soto-kiage-geri), take the position of the right zenkutsu-dachi.

11. Turn 270 ° to the left, taking the right leg for the axis of rotation, and execute the yoko-geri strike with the left foot from the tsuruashi-dachi position, take the left zenkutsu-dachi.

12. Take a step forward, strike with the right foot in a circular motion outward (uchi-kiage-geri), take the position of the right zenkutsu-dachi.

13. Turn back clockwise, taking the left leg for the axis of rotation, execute the yoko-geri with the right foot from the tsuruashi-dachi position, take the right zenkutsu-dachi stance.

14. Take a step forward, strike with the left foot in a circular motion outward (uchi-kiage-geri), take the left zenkutsu-dachi stance.

15. Turn 90 ° to the left and perform a yoko-geri strike with the left foot from the tsuruashi-dachi position, take the left zenkutsu-dachi.

16. Take a step forward, strike with the right foot in a circular motion inward (soto-kiage-geri), take the position of the right zenkutsu-dachi.

17. Take a step forward, strike with the left foot in a circular motion inward (soto-kiage-geri), take the left zenkutsu-dachi stance.

18. Take a step forward, strike with the right foot in a circular motion inward (soto-kiage-geri), take the position of the right zenkutsu-dachi.

19. Turn 270 ° to the left, taking the right leg as the axis of rotation, and execute the yoko-geri strike with the left foot from the tsuruashi-dachi position, take the left zenkutsu-dachi.

20. Take a step forward, strike with the right foot in a circular motion outward (uchi-kiage-geri), take the position of the right zenkutsu-dachi.

21. Turn back clockwise, taking the left leg for the axis of rotation, perform yoko-geri with the right foot from the tsuruashi-dachi position, take the right zenkutsu-dachi stance.

22. Take a step forward, strike with the left foot in a circular motion outward (uchi-kiage-geri), take the left zenkutsu-dachi stance.

23. Bringing the left leg to the right and moving it to the side, at the same time crossing your arms, return to the fudo-dachi stand - the starting position.

In the starting position, in intermediate positions, in stands, take a breath, while exhaling, perform a blow, do not hold your breath. Perform 5 repetitions.

The exercise is presented in Figure 63 with a detailed analysis of its implementation.

The third subcomplex of a complex of corrective exercises of directed action for children aged 5-8 years with a violation of the musculoskeletal system (with flat feet).

The third subset of the complex is performed either with a partner, or with a punching bag or with another apparatus that is adapted for kicking, from a standing starting position, or from a certain starting position.

In total, the third subset consists of 7 exercises. Each exercise is performed in the recommended stance for 5-10 reps per leg.

Exercise 1. Straight oud forward on a boxing bag.

Starting position:

1. Parallel stand (Heiko-dachi). The toes of the feet are turned the heels outward, in line with the toes. Feet parallel to the width of the hips.

The back is straight. The gaze is directed forward. Hands are taken by the belt, or bent at the elbow joint and raised to the level of the head (Fig. 64.1). Free breathing.

From this starting position, the kick is performed with two feet, both with the left foot and the right.

2. Position of stability (zenkutsu-dachi). The foot of the left leg is turned with the toes forward, the leg is bent, at the knee joint, at the same time, when the left leg is bent, put the right leg back. Extend your left leg shoulder-width apart 30 ° forward and to the side. Bend the left leg so that the lower leg is perpendicular to the floor, straighten the right leg completely. Keep your back straight. The foot of the forward leg is directed forward, this leg accounts for 60% of the body weight, the foot of the right leg is turned 45 ° outward from itself, this leg accounts for 40% of the body weight. The feet are firmly pressed to the floor (Fig. 64.2).

Hands are taken by the belt, or bent at the elbow joint and raised to the level of the head. The back is straight. The gaze is directed forward. Free breathing.

From this starting position, the blow is performed with only one leg - the "back", so the legs in the stance must be alternated after the specified number of repetitions has been completed.

3. Rear protective stance (kokutsu-dachi).

Place the left leg forward, place emphasis on the pads under the toes, raising the heel 2-3 centimeters from the floor. The distance between the right and left feet is equal to two feet. Bend the left knee so that the knee is over the big toe, the toes of the left foot are pointing forward. The projection of the knee of the right leg onto the foot is ahead of the toes, the foot is turned to the side by 45 °. The body weight is distributed: 30% on the left (in front) leg and 70% on the right. The knees are bent (fig. 64.3).

Hands are taken by the belt, or bent at the elbow joint and raised to the level of the head. The back is straight. The gaze is directed forward. Free breathing.

From this starting position, the blow is performed with two feet, both left and right.

4. "Cat" stance (nekoashi-dachi).

Place the left leg forward, place an emphasis on the pads under the toes, the foot slightly touches the floor, up to the line of the toes of the supporting leg. Turn the knee of the front leg slightly inward so that the thigh is protecting the groin. Point the hind foot forward 45 ° and bend the knee. Move most of your body weight to your back leg (fig. 64.4).

Distribution of body weight: 90% on the supporting (back leg), 10% on the front leg.

Hands are taken by the belt, or bent at the elbow joint and raised to the level of the head. The back is straight. The gaze is directed forward. Free breathing.

From this starting position, the blow is performed with only one leg - the "front", so the legs in the stance must be alternated after the specified number of repetitions has been completed.

Being in one of the starting positions. At the moment of impact, the hips are pushed forward for greater impact force. The blow is performed in a straight line into a punching bag (fig. 64.6). The striking leg bends at the knee joint, at a level above the abdomen, almost near the chest after the leg is straightened at the knee joint, the fingers are pulled towards itself, the striking surface of the pad under the toes (chuseku) (Fig. 64.5). The blow is performed at the level of the abdomen, if it is easy to perform at the level of the abdomen, then you can perform a blow to the level of the head, into a boxing bag.

Perform the exercise, alternating legs, after each blow, first the left leg performs the blow, then the right.

In the starting position, inhale, while exhaling, perform the exercise, do not hold your breath. Perform 5-10 repetitions, on each leg, in 3 approaches, with a rest between them for 2-3 minutes.

Exercise 2. Straight oud forward on a boxing bag Starting position:

1. Parallel stand (Heiko-dachi).

The toes of the feet are turned the heels outward, in line with the toes. Feet parallel to the width of the hips.

The back is straight. The gaze is directed forward. Hands are taken by the belt, or bent at the elbow joint and raised to the level of the head (Fig. 64.1). Free breathing.

From this starting position, the kick is performed with two feet, both with the left foot and the right.

2. Position of stability (zenkutsu-dachi).

The foot of the left leg is turned with the toes forward, the leg is bent, at the knee joint, at the same time, when the left leg is bent, put the right leg back. Extend your left leg shoulder-width apart 30º forward and to the side. Bend the left leg so that the lower leg is perpendicular to the floor, straighten the right leg completely. Keep your back straight. The foot of the forward leg is directed forward, this leg accounts for 60% of the body weight, the foot of the right leg is turned 45 ° outward from itself, this leg accounts for 40% of the body weight. The feet are firmly pressed to the floor (Fig. 64.2).

Hands are taken by the belt, or bent at the elbow joint and raised to the level of the head. The back is straight. The gaze is directed forward. Free breathing.

From this starting position, the blow is performed with only one leg - the "back", so the legs in the stance must be alternated after the specified number of repetitions has been completed.

3. Rear protective stance (kokutsu-dachi).

Place the left leg forward, place emphasis on the pads under the toes, raising the heel 2-3 centimeters from the floor. The distance between the right and left feet is equal to two feet. Bend the left knee so that the knee is over the big toe, the toes of the left foot are pointing forward. The projection of the knee of the right leg onto the foot is ahead of the toes, the foot is turned to the side by 45 °. The body weight is distributed: 30% on the left (in front) leg and 70% on the right. The knees are bent (fig. 64.3).

Hands are taken by the belt, or bent at the elbow joint and raised to the level of the head. The back is straight. The gaze is directed forward. Free breathing.

From this starting position, the blow is performed with two feet, both left and right.

4. "Cat" stance (nekoashi-dachi).

Place the left leg forward, place an emphasis on the pads under the toes, the foot slightly touches the floor, up to the line of the toes of the supporting leg. Turn the knee of the front leg slightly inward so that the thigh is protecting the groin. Point the hind foot forward 45 ° and bend the knee. Move most of your body weight to your back leg (fig. 64.4).

Distribution of body weight: 90% on the supporting (back leg), 10% on the front leg.

Hands are taken by the belt, or bent at the elbow joint and raised to the level of the head. The back is straight. The gaze is directed forward. Free breathing.

From this starting position, the blow is performed with only one leg - the "front", so the legs in the stance must be alternated after the specified number of repetitions has been completed.

Being in one of the starting positions. At the moment of impact, the hips are pushed forward for greater impact force. The blow is performed in a straight line into a punching bag (fig. 65.2). The striking leg is bent at the knee joint, at the level, above the abdomen, almost near the chest, the heel of the foot is brought out along a straight penetrating movement along the trajectory of the leg movement (towards the target), the toes are pulled towards itself, after the leg is straightened at the knee joint, the leg is straightened naturally and completely, the trajectory of movement is simple and familiar, for any person. The striking surface is the heel (kakato) (fig. 65.1). The blow is performed at the level of the abdomen, if it is easy to perform at the level of the abdomen, then you can perform a blow to the level of the head, into a boxing bag.

In the starting position, inhale, while exhaling, perform the exercise, do not hold your breath. Perform 5-10 repetitions, on each leg, in 3 approaches, with a rest between them for 2-3 minutes.

Exercise 3. Kick to the side, at the knee level (kantsetsu geri) on a boxing bag.

Starting position:

1. Meditation stance (Musubi-dachi).

Spread the feet outward at 45 °. The heels are joined together. Hands are taken by the belt, or bent at the elbow joint and raised to the level of the head. The back is straight. The gaze is directed forward. Free breathing (Fig. 66.1).

From this starting position, the kick is performed with two feet, both with the left foot and the right.

2. Parallel stand (Heiko-dachi).

The toes of the feet are turned the heels outward, in line with the toes. Feet parallel to the width of the hips.

The back is straight. The gaze is directed forward. Hands are taken by the belt, or bent at the elbow joint and raised to the level of the head (Fig. 66.2). Free breathing.

From this starting position, the kick is performed with two feet, both with the left foot and the right.

3. Natural stance (fudo-dachi).

Heels, hip-width apart, the toes of the feet are pulled outward at 45 °.

The back is straight. The gaze is directed forward. Hands are taken by the belt, or bent at the elbow joint and raised to the level of the head (Fig. 66.3). Free breathing.

From this starting position, the kick is performed with two feet, both with the left foot and the right.

4. Stand "Heron" (tsuruashi-dachi).

Raise the left leg at 45 ° away from you, the heel of the left leg is at the level of the knee near the supporting leg, the big toe of the left leg is directed forward, the other four toes of the left leg are directed downward (Fig. 66.4).

From this starting position, the blow is performed with only one leg - raised, therefore, the legs in the stance must be alternated after the specified number of repetitions has been completed.

The back is straight. The gaze is directed towards the impact. Hands are taken by the belt, or bent at the elbow joint and raised to the level of the head. Free breathing.

5. Stance of widely spaced legs, ("Cavalry stance", stance "Horseman", kiba-dachi).

The legs are parallel and double shoulder width apart. The feet are firmly pressed to the floor (the toes of both feet are directed straight forward). The knees are bent and spread to the side at 45 °, the knees are strictly above the big toes. The hips are deeply dropped. The muscles in the legs and thighs are tense. The back is straight. The body weight is evenly distributed on both legs: 50% on the left leg and 50% on the right leg (Fig. 66.5). There are 2 types of racks for 45 ° and 90 °.

The back is straight. The gaze is directed towards the impact. Hands are taken by the belt, or bent at the elbow joint and raised to the level of the head. Free breathing.

From this starting position, the kick is performed with two feet, both with the left foot and the right.

6. Two-legged stand (moroashi-dachi).

Both legs are hip-width apart, the left leg is brought forward to a length equal to one foot. The length of the stand is equal to the length of one foot (the heel of the "front" leg is in line with the toes of the "back" foot), the feet are parallel, the toes are directed straight forward, the body weight is distributed evenly on both legs: 50% on the left leg and 50% on the right leg (fig. 66.6).

Hands are taken by the belt, or bent at the elbow joint and raised to the level of the head. The back is straight. The gaze is directed forward. Free breathing.

From this starting position, the blow is performed with only one leg - the "back", so the legs in the stance must be alternated after the specified number of repetitions has been completed.

Being in one of the starting positions. The striking leg is bent at the knee joint, the knee is directed forward (in front of you), the heel of the striking leg is at knee level, near the supporting leg, the big toe of the striking foot is directed forward, the other four toes of the striking foot are directed downward. The outer edge of the foot serves as a striking surface. A whipping movement is performed in the knee joint to hit down to knee level (Fig. 66.7) into a boxing bag. Then the striking leg, along the same trajectory along which the strike was struck, returns to its original position.

In the starting position, inhale, while exhaling, perform the exercise, do not hold your breath. Perform 5-10 repetitions, on each leg, in 3 approaches, with a rest between them for 2-3 minutes.

Exercise 4. Kick to the side (yoko-geri) on a boxing bag.

Starting position:

1. Meditation stance (Musubi-dachi).

Spread the feet outward at 45 °. The heels are joined together. Hands are taken by the belt, or bent at the elbow joint and raised to the level of the head. The back is straight. The gaze is directed forward. Free breathing (Fig. 66.1).

From this starting position, the kick is performed with two feet, both with the left foot and the right.

2. Parallel stand (Heiko-dachi).

The toes of the feet are turned the heels outward, in line with the toes. Feet parallel to the width of the hips.

The back is straight. The gaze is directed forward. Hands are taken by the belt, or bent at the elbow joint and raised to the level of the head (Fig. 66.2). Free breathing.

From this starting position, the kick is performed with two feet, both with the left foot and the right.

3. Natural stance (fudo-dachi).

Heels, hip-width apart, the toes of the feet are pulled outward at 45 °.

The back is straight. The gaze is directed forward. Hands are taken by the belt, or bent at the elbow joint and raised to the level of the head (Fig. 66.3). Free breathing.

From this starting position, the kick is performed with two feet, both with the left foot and the right.

4. Stand "Heron" (tsuruashi-dachi).

Raise the left leg at 45 ° away from you, the heel of the left leg is at the level of the knee near the supporting leg, the big toe of the left leg is directed forward, the other four toes of the left leg are directed downward (Fig. 66.4).

From this starting position, the blow is performed with only one leg - raised, therefore, the legs in the stance must be alternated after the specified number of repetitions has been completed.

The back is straight. The gaze is directed towards the impact. Hands are taken by the belt, or bent at the elbow joint and raised to the level of the head. Free breathing.

5. Stance of widely spaced legs, ("Cavalry stance", stance "Horseman", kiba-dachi).

The legs are parallel and double shoulder width apart. The feet are firmly pressed to the floor (the toes of both feet are directed straight forward). The knees are bent and spread to the side at 45 °, the knees are strictly above the big toes. The hips are deeply dropped. The muscles in the legs and thighs are tense. The back is straight. The body weight is evenly distributed on both legs: 50% on the left leg and 50% on the right leg (Fig. 66.5). There are 2 types of racks for 45 ° and 90 °.

The back is straight. The gaze is directed towards the impact. Hands are taken by the belt, or bent at the elbow joint and raised to the level of the head. Free breathing.

From this starting position, the kick is performed with two feet, both with the left foot and the right.

6. Two-legged stand (moroashi-dachi).

Both legs are hip-width apart, the left leg is brought forward to a length equal to one foot. The length of the stand is equal to the length of one foot (the heel of the "front" leg is in line with the toes of the "back" foot), the feet are parallel, the toes are directed straight forward, the body weight is distributed evenly on both legs: 50% on the left leg and 50% on the right leg (fig. 66.6).

Hands are taken by the belt, or bent at the elbow joint and raised to the level of the head. The back is straight. The gaze is directed forward. Free breathing.

From this starting position, the blow is performed with only one leg - the "back", so the legs in the stance must be alternated after the specified number of repetitions has been completed.

Being in one of the starting positions. The striking leg is bent at the knee joint, the knee is directed forward (in front of you), the heel of the striking leg is at knee level, near the supporting leg, the big toe of the striking foot is directed forward, the other four toes of the striking foot are directed downward (Fig. 67). The outer edge of the foot serves as a striking surface. A biting movement is performed in the knee joint, the foot is carried along a straight trajectory away from you, into the boxing bag. The blow is performed at the middle level (abdomen), if the exercise at the middle level is easy to perform, then hit the upper level (head level). Then the striking leg, along the same trajectory along which the strike was struck, returns to its original position.

In the starting position, inhale, while exhaling, perform the exercise, do not hold your breath. Perform 5-10 repetitions, on each leg, in 3 approaches, with a rest between them for 2-3 minutes.

Exercise 5. Kick back (usiro-geri) on a boxing bag.

Starting position:

1. Parallel stand (Heiko-dachi).

The toes of the feet are turned the heels outward, in line with the toes. Feet parallel to the width of the hips.

The back is straight. The gaze is directed forward. Hands are taken by the belt, or bent at the elbow joint and raised to the level of the head (Fig. 68.1). Free breathing.

From this starting position, the kick is performed with two feet, both with the left foot and the right.

2. Natural stance (fudo-dachi).

Heels, hip-width apart, the toes of the feet are pulled outward at 45 °.

The back is straight. The gaze is directed forward. Hands are taken by the belt, or bent at the elbow joint and raised to the level of the head (Fig. 68.2). Free breathing.

From this starting position, the kick is performed with two feet, both with the left foot and the right.

3. Two-legged stand (moroashi-dachi).

Both legs are hip-width apart, the left leg is brought forward to a length equal to one foot. The length of the stand is equal to the length of one foot (the heel of the "front" leg is in line with the toes of the "back" foot), the feet are parallel, the toes are directed straight forward, the body weight is distributed evenly on both legs: 50% on the left leg and 50% on the right leg (fig. 68.3).

Hands are taken by the belt, or bent at the elbow joint and raised to the level of the head. The back is straight. The gaze is directed forward. Free breathing.

From this starting position, the blow is performed with only one leg - the "back", so the legs in the stance must be alternated after the specified number of repetitions has been completed.

4. Twisted stand (kake-dachi).

Turn the body on the feet to the left side, so that the left leg is with the whole foot on the floor, the right leg is located behind the left leg in a cruciform manner and is on the toe, while maintaining the balance of the body, when lunging, to the side.

In a static position, body weight is distributed: 90% on the left (supporting, the one that is with the whole foot on the floor) leg and 10% on the right (supporting leg) (Fig. 68.4).

Hands are taken by the belt, or bent at the elbow joint and raised to the level of the head. The back is straight. The gaze is directed forward. Free breathing.

From this starting position, the blow is performed with only one leg - "supporting", so the legs in the stance must be alternated after the specified number of repetitions has been completed.

From the starting position, standing on one leg, facing forward, with your back to the punching bag. Without straightening the supporting leg at the knee joint and not bending the knee inward, while the knee should be directed in the same direction as the toe of the foot. When performing a kick back to achieve balance and maximum power of the kick, as well as the correct impact on the spine, to avoid injury to the knee, hip joints, the heel of the kick leg is set towards the "target" located behind. Pull the thigh back with a pendulum movement and using a biting extension movement in the knee joint, perform a heel blow (Fig. 68.5) into the boxing bag (Fig. 68.9). Then pull the attacking leg back to the starting position.

If this exercise is easy to perform, then it is possible to complicate it by following the same instructions for executing a blow and to execute a blow not backward, but forward, for this you need to add:

1. Turn 180 °:

1.3. in place (fig. 68.6);

1.4. adding a step in front of the striking leg (fig. 68.7).

2. Turn 90 ° and step behind the striking leg (Fig. 68.8) from the starting position 4.

In the starting position, inhale, while exhaling, perform the exercise, do not hold your breath. Perform 5-10 repetitions, on each leg, in 3 approaches, with a rest between them for 2-3 minutes.

Exercise 6. Back heel kick (aha-kakato) on a boxing bag.

Starting position:

1. Parallel stand (Heiko-dachi).

The toes of the feet are turned the heels outward, in line with the toes. Feet parallel to the width of the hips.

The back is straight. The gaze is directed forward. Hands are taken by the belt, or bent at the elbow joint and raised to the level of the head (Fig. 69.1). Free breathing.

From this starting position, the kick is performed with two feet, both with the left foot and the right.

2. Natural stance (fudo-dachi).

Heels, hip-width apart, the toes of the feet are pulled outward at 45 °.

The back is straight. The gaze is directed forward. Hands are taken by the belt, or bent at the elbow joint and raised to the level of the head (Fig. 69.2). Free breathing.

From this starting position, the kick is performed with two feet, both with the left foot and the right.

3. Two-legged stand (moroashi-dachi).

Both legs are hip-width apart, the left leg is brought forward to a length equal to one foot. The length of the stand is equal to the length of one foot (the heel of the "front" leg is in line with the toes of the "back" foot), the feet are parallel, the toes are directed straight forward, the body weight is distributed evenly on both legs: 50% on the left leg and 50% on the right leg (fig. 69.3).

Hands are taken by the belt, or bent at the elbow joint and raised to the level of the head. The back is straight. The gaze is directed forward. Free breathing.

From this starting position, the blow is performed with only one leg - the "back", so the legs in the stance must be alternated after the specified number of repetitions has been completed.

Being in one of the starting positions. The blow is applied with the heel to the crotch of the opponent's legs (Figure 69.4a). Upon impact, the knee joint bends sharply backward, the toe of the foot of the striking leg is directed vertically downward, and the body tilts forward (Fig. 69.4b). An example of how exercise 6 works on a boxing bag is shown in Figure 69.5.

In the starting position, inhale, while exhaling, perform the exercise, do not hold your breath. Perform 5-10 repetitions, on each leg, in 3 approaches, with a rest between them for 2-3 minutes.

Exercise 7. Exercise 14. Sweeping movement inward (ashi-barai) with a partner.

Starting position:

1. Parallel stand (Heiko-dachi).

The toes of the feet are turned the heels outward, in line with the toes. Feet parallel to the width of the hips.

The back is straight. The gaze is directed forward. Hands are taken by the belt, or bent at the elbow joint and raised to the level of the head (Fig. 70.1). Free breathing.

From this starting position, the kick is performed with two feet, both with the left foot and the right.

2. Natural stance (fudo-dachi).

Heels, hip-width apart, the toes of the feet are pulled outward at 45 °.

The back is straight. The gaze is directed forward. Hands are taken by the belt, or bent at the elbow joint and raised to the level of the head (Fig. 70.2). Free breathing.

From this starting position, the kick is performed with two feet, both with the left foot and the right.

3. Two-legged stand (moroashi-dachi).

Both legs are hip-width apart, the left leg is brought forward to a length equal to one foot. The length of the stand is equal to the length of one foot (the heel of the "front" leg is in line with the toes of the "back" foot), the feet are parallel, the toes are directed straight forward, the body weight is distributed evenly on both legs: 50% on the left leg and 50% on the right leg (fig. 70.3).

Hands are taken by the belt, or bent at the elbow joint and raised to the level of the head. The back is straight. The gaze is directed forward. Free breathing.

From this starting position, the kick is performed with two feet, both with the left foot and the right.

Being in one of the starting positions. The leg bends at the knee joint towards the supporting leg, the movement is performed along a circular path at the level of the ankle joint, while the thigh of the striking leg turns in the opposite direction from the impact. The execution and application of the sweeping movement inward with a partner (sweeping - ashi-barai) is shown in Fig. 70.4, it is also possible to perform this exercise on a boxing bag, provided that the boxing bag is on the floor, in an upright position.

In the starting position, inhale, while exhaling, perform the exercise, do not hold your breath. Perform 5-10 repetitions, on each leg, in 3 approaches, with a rest between them for 2-3 minutes.

Claims (140)

1. A method of correction of functional disorders of the musculoskeletal system in the form of flat feet of I-II degree using karate kyokushinkai in children aged 5-8 years, characterized by the fact that the complex of corrective exercises consists of three subcomplexes: the first, second and third, performed after performing warm-up exercises of the preparatory subcomplex, while the first subset of corrective exercises is performed while standing still and includes the following consistently performed exercises: - swinging kicks - may-geri-kiage; - circular movement inward - soto-kiage-geri; - circular movement outward - uchi-kiage-geri; - chopping blow inward - sprinkle-soto-kakato-geri; - chopping blow to the outside - sprinkle-uchi-kakato-geri; - swinging blow away from oneself - yoko-kiage-geri; - swing kick with a straight leg back and up - ushiro-kiage-geri; - direct forward strike - may-geri-chuseoku; - straight forward blow with the heel - may-geri-kakato; - kick to the side, at the knee level - kantsetsu-geri; - kick to the side - yoko-geri; - kick back - usiro-geri; - kick back with the heel - aha-kakato; - sweeping movement inward - ashi-barai, the second corrective subcomplex is performed in displacement and includes the following consistently performed exercises: - forward blow from a protective stance; - blow of the "Heron"; - "Silent Ninja"; - form 1, - form 2; - form 3, at the same time, exercises of form 1, form 2, form 3 include the performance of sequentially performed exercises, composed of separate exercises of the preparatory and first correctional subcomplexes, so form 1 includes the following sequentially performed exercises: - starting position: fudo-dachi, arms are bent at the elbow and are at the level of the waist, back is straight, gaze is directed forward, breathing is free; - go to the position of uchi-khachiji-dachi, looking sharply to the left, turn 90 ° to the left, execute the left leg kick to the end-geri from the position of tsuruashi-dachi, take the left zenkutsu dachi; - take a step forward, strike with the right foot may-geri-keagi, take the position of the right zenkutsu-dachi; - turn back, execute the end-geri with the right foot from the tsuruashi-dachi position, taking the left leg for the axis of rotation, take the right zenkutsu-dachi stance; - take a step forward, strike with the left leg may-geri-keagi, take the left zenkutsu-dachi stance; - turn 90 ° counterclockwise, execute the left foot kick to the end-geri from the tsuruashi-dachi position, take the left zenkutsu-dachi; - take a step forward, strike with the right foot may-geri-keagi, take the position of the right zenkutsu-dachi; - take a step forward, strike with the left foot May-geri-keagi; take the left zenkutsu-dachi stance; - take a step forward, strike with the right foot may-geri-keagi, take the position of the right zenkutsu-dachi; - turn 270 ° to the left, taking the right leg as the axis of rotation, and perform a blow to the end-geri with the left foot from the tsuruashi-dachi position, take the left zenkutsu-dachi; - take a step forward, strike with the right foot may-geri-keagi, take the position of the right zenkutsu-dachi; - turn back clockwise, taking the left leg for the axis of rotation, execute the end-geri with the right foot from the tsuruashi-dachi position, take the right zenkutsu-dachi stance; - take a step forward, strike with the left leg may-geri-keagi, take the left zenkutsu-dachi stance; - turn 90 ° to the left and execute the left leg kick to the end-geri from the tsuruashi-dachi position, take the left zenkutsu-dachi; - take a step forward, strike with the right foot may-geri-keagi, take the position of the right zenkutsu-dachi; - take a step forward, strike with the left leg may-geri-keagi, take the left zenkutsu-dachi stance; - take a step forward, strike with the right foot may-geri-keagi, take the position of the right zenkutsu-dachi; - turn 270 ° to the left, taking the right leg for the axis of rotation and perform a blow with the left leg to the end-geri from the tsuruashi-dachi position, take the left zenkutsu-dachi; - take a step forward, strike with the right foot may-geri-keagi, take the position of the right zenkutsu-dachi; - turn back clockwise, taking the left leg for the axis of rotation, execute the end-geri with the right foot from the tsuruashi-dachi position, take the right zenkutsu-dachi stance; - take a step forward, strike with the left leg may-geri-keagi, take the left zenkutsu-dachi stance; - bringing the left leg closer to the right and moving it to the side, at the same time crossing his arms, return to the fudo-dachi stand - the starting position, - form 2, includes the implementation of the following consistently performed exercises: - starting position: fudo-dachi, arms are bent at the elbow and are at the level of the waist, back is straight, gaze is directed forward, breathing is free; - go to the position of uchi-khachiji-dachi; - having looked sharply to the left, turn 90 ° to the left, execute the yoko-geri strike with the left foot from the tsuruashi-dachi position, take the left zenkutsu-dachi; - take a step forward, strike with the right leg of May-geri, take the position of the right zenkutsu-dachi; - turn back, perform yoko-geri with the right foot from the tsuruashi-dachi position, taking the left leg for the axis of rotation, take the right zenkutsu-dachi stance; - take a step forward, strike with the left leg of May-geri, take the left zenkutsu-dachi stance; - turn 90 ° counterclockwise, perform a yoko-geri strike with the left foot from the tsuruashi-dachi position, take the left zenkutsu-dachi; - take a step forward, strike with the right leg of May-geri, take the position of the right zenkutsu-dachi; - take a step forward, strike with the left leg of May-geri, take the left zenkutsu-dachi stance; - take a step forward, strike with the right leg of May-geri, take the position of the right zenkutsu-dachi; - turn 270 ° to the left, taking the right leg as the axis of rotation, and execute the yoko-geri strike with the left foot from the tsuruashi-dachi position, take the left zenkutsu-dachi; - take a step forward, strike with the right leg of May-geri, take the position of the right zenkutsu-dachi; - turn back clockwise, taking the left leg for the axis of rotation, perform the yoko-geri with the right foot from the tsuruashi-dachi position, take the right zenkutsu-dachi stance; - take a step forward, strike with the left leg of May-geri, take the left zenkutsu-dachi stance; - turn 90 ° to the left and execute a yoko-geri strike with the left foot from the tsuruashi-dachi position, take the left zenkutsu-dachi; - take a step forward, strike with the right leg of May-geri, take the position of the right zenkutsu-dachi; - take a step forward, strike with the left leg of May-geri, take the left zenkutsu-dachi stance; - take a step forward, strike with the right leg of May-geri, take the position of the right zenkutsu-dachi; - turn 270 ° to the left, taking the right leg as the axis of rotation, and execute the yoko-geri strike with the left foot from the tsuruashi-dachi position, take the left zenkutsu-dachi; - take a step forward, strike with the right leg of May-geri, take the position of the right zenkutsu-dachi; - turn back clockwise, taking the left leg for the axis of rotation, perform the yoko-geri with the right foot from the tsuruashi-dachi position, take the right zenkutsu-dachi stance; - take a step forward, strike with the left leg of May-geri, take the left zenkutsu-dachi stance; - bringing the left leg closer to the right and moving it to the side, at the same time crossing his arms, return to the fudo-dachi stand - the starting position, and form 3 includes the execution of the following consistently performed exercises: - starting position: fudo-dachi, arms are bent at the elbow and are at the level of the waist, back is straight, gaze is directed forward, breathing is free; - go to the position of uchi-khachiji-dachi; - having looked sharply to the left, turn 90 ° to the left, execute the yoko-geri strike with the left foot from the tsuruashi-dachi position, take the left zenkutsu-dachi; - take a step forward, strike with the right foot in a circular motion outward uchi-kiage-geri, take the position of the right zenkutsu-dachi; - turn back, perform yoko-geri with the right foot from the tsuruashi-dachi position, taking the left leg for the axis of rotation, take the right zenkutsu-dachi stance; - take a step forward, strike with the left foot in a circular motion outward uchi-kiage-geri, take the left zenkutsu-dachi stance; - turn 90 ° counterclockwise, perform a yoko-geri strike with the left foot from the tsuruashi-dachi position, take the left zenkutsu-dachi; - take a step forward, strike with the right foot in a circular motion inside the soto-kiage-geri, take the position of the right zenkutsu-dachi; - take a step forward, strike with the left foot in a circular motion inside the soto-kiage-geri, take the left zenkutsu-dachi stance; - take a step forward, strike with the right foot in a circular motion inside the soto-kiage-geri, take the position of the right zenkutsu-dachi; - turn 270 ° to the left, taking the right leg as the axis of rotation, and execute the yoko-geri strike with the left foot from the tsuruashi-dachi position, take the left zenkutsu-dachi; - take a step forward, strike with the right foot in a circular motion outward - uchi-kiage-geri, take the position of the right zenkutsu-dachi; - turn back clockwise, taking the left leg for the axis of rotation, perform the yoko-geri with the right foot from the tsuruashi-dachi position, take the right zenkutsu-dachi stance; - take a step forward, strike with the left foot in a circular motion outward - uchi-kiage-geri, take the left zenkutsu-dachi stance; - turn 90 ° to the left and execute a yoko-geri strike with the left foot from the tsuruashi-dachi position, take the left zenkutsu-dachi; - take a step forward, strike with the right foot in a circular motion inward - soto-kiage-geri, take the position of the right zenkutsu-dachi; - take a step forward, strike with the left foot in a circular motion inward - soto-kiage-geri, take the left zenkutsu-dachi stance; - take a step forward, strike with the right foot in a circular motion inward - soto-kiage-geri, take the position of the right zenkutsu-dachi; - turn 270 ° to the left, taking the right leg as the axis of rotation, and execute the yoko-geri strike with the left foot from the tsuruashi-dachi position to take the left zenkutsu-dachi; - take a step forward, strike with the right foot in a circular motion outward - uchi-kiage-geri, take the position of the right zenkutsu-dachi; - turn back clockwise, taking the left leg for the axis of rotation, perform the yoko-geri with the right foot from the tsuruashi-dachi position, take the right zenkutsu-dachi stance; - take a step forward, strike with the left foot in a circular motion outward - uchi-kiage-geri take the left zenkutsu-dachi stance; - bringing the left leg closer to the right and moving it to the side, at the same time crossing his arms, return to the fudo-dachi stand - the starting position, moreover, when performing exercises, form 1, form 2 and form 3 in the starting position, in intermediate positions, in stands, inhale, exhale, perform a blow, do not hold your breath, while each exercise is performed for 5 repetitions, the third subcomplex of the correctional complex is performed either with a partner or with a projectile that is adapted for kicking and includes the following consistently performed exercises: - straight forward punch on a boxing bag; - straight forward blow on a boxing bag with the heel; - kick to the side, at the knee level - kantsetsu geri on a boxing bag; - kick to the side - yoko-geri on a boxing bag; - kick back - usiro-geri on a boxing bag; - kick back with the heel - aha-kakato on a boxing bag; - sweeping movement inward - ashi-barai, with a partner, in addition, each exercise of the third correctional subcomplex is performed in the recommended stance for 5-10 repetitions for each leg. 2. The method according to claim 1, characterized in that the preparatory set of exercises includes the performance of warm-up exercises of two types: general and special for flat feet, while the set of general preparatory exercises includes the following consistently performed exercises: - flexion-extension of the toes; - warm-up of the big toe - up and down; - rolls from the outside to the inside of the feet; - rolls from heel to toe; - circular movements of the foot in the ankle joint, clockwise, counterclockwise; - circular movements of the lower leg; - circular movements of the knees; - slow squats; - rotation of the hips; - rotation of the pelvis; - flexion-extension of the spinal column forward; - flexion-extension of the spinal column to the left - to the right; - rotation of the spinal column; - circular movements with the shoulders; - circular movements of the forearms back and forth; - exercise for fists - fists clench and then stretch out straightened fingers; - exercise for the hands - rotation of the wrist joints, pulling the hands forward and pressing them to the forearm; - slow head tilts up and down; - slow turns of the head left and right; - slow tilts of the head to the left and to the right, and the complex of exercises special for flat feet includes the following exercises performed in succession: - closed rack - Heisoku-dachi; - meditation stand - Musubi-dachi; - parallel stand - Heiko-dachi; - natural stance - food-dachi; - a stand turned inward - uchi-hachiji-dachi; - triangular stand, "hourglass" - sanchin-dachi; - position of stability - zenkutsu-dachi; - rear protective stand - kokutsu-dachi; - "cat" stance - nekoashi-dachi; - "Heron" stand - tsuruashi-dachi; - stance of widely spaced legs - "Cavalry stance", stance "Horseman", kiba-dachi; - "sumo wrestler" stand - shiko-dachi; - two-legged rack - moroashi-dachi; - twisted rack - kake-dachi; 3. The method according to claim 2, characterized in that both subcomplexes of exercises of the preparatory warm-up complex should be performed daily, while the subset of general preparatory exercises should begin with 10 repetitions during the first week, and starting from the second week of execution add 5 repetitions , so that by the end of the first month the number of repetitions reaches 20, then it is necessary to add 10 repetitions every week, until the planned number of repetitions is completed, the number of approaches and repetitions of the intermediate subcomplex of exercises special for flat feet is 10-15, the time for completing all this complex with 10-15 repetitions is 10-15 minutes, exercises of the first, second and third correction subcomplexes should be performed starting 10-15 repetitions in the first week of the first month of execution, starting from the second week of execution add 5 repetitions, until the end of the first months the number of repetitions is equal 20, then add 10 repetitions every week until the target number of repetitions is met.

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