СДЕЛАЙТЕ СВОИ УРОКИ ЕЩЁ ЭФФЕКТИВНЕЕ, А ЖИЗНЬ СВОБОДНЕЕ

Благодаря готовым учебным материалам для работы в классе и дистанционно

Скидки до 50 % на комплекты
только до

Готовые ключевые этапы урока всегда будут у вас под рукой

Организационный момент

Проверка знаний

Объяснение материала

Закрепление изученного

Итоги урока

Лечебная гимнастика

Нажмите, чтобы узнать подробности

Jle.re6uafl ruMHacrnKa - rroMo?r(er npn lro6ofi 6onesHr Jleqe6na-s rI4MHacrLrKa, urv reqe6Has Qnsrynrrypa 3To KoMrrJreKc cuequSnqecKl4x SI,r:uuecxrrx yupaxHeHufi Ha orAeJrbHhre rpynrrbr Mbrruq H cycraBoB, IroKa3aHHbrx rrpu HeKoropbrx:a6oreeanugx rIo3BoHorIHI4Ka r{ cycraBoB. Vrpaxneuua re.re6Hofi rr{MHacrnKr4 Ha3Harrarorcf, KaK oAr4H kr3 MeroAoB BoccraHonurenrHofi Teparrr4u nu6o B npoqecce rerreHr,rr $usuoreparreBToM. V4uezreJlbHo, Ho reqe6Hoe Bo3Aeficreue HeKoropbrx SnsuuecKr4x ynpaxnenufi 6uno I43f{eHo elqe HecKoJrbKo crorerufi Ha3aA - TaK, Harrpr{Mep, n PoccHu re.re6Hax ruMHacruKa rlonf{r4na pacnpocrpaHeHr4e eil{e B BoceMHaArIaroM CTOJIETI4I4. O6nacru trprlMeHeHz-fl fleqe6Hofi ruunacrraKlr B MeAr{rlune rcpafiHe o6rurapHu:. Oprouerkrs,.. Tpaei\aaroJlorllt.. Xrapyprzs.. fvHeroJroruIt.. HespoJlorl4q.. llcprxuarpvrfr.. fIel.uarpus,. . Cnopr B MeArlrlr4He.. Me.qurlr{Ha rpyAa. . fepuarpus. <<Agpecnoe>> peureHue npo6.nevr CneqIaSHqecKue ylpoKHeHr4r ne.{e6Hofi rr{MHacrr4Kr4 Ha3Haqarorct Su:uorepalleBToM B 3aBr4crrMocrz or Ar4arHo3a, oco6eusocrefi nporeKaHr4rr sa6orenauur, o6rqero cocrorHrrr 3AopoBb-rr vr Bo3pacra rrarlkreHTa. Taruu o6pa:ou, frHTbIBaHr,re ulr.4vrBlr4yanrbHbrx oco6eunocrefi narIHeHTa u ero sa6oreeaHufi rlo3BoJlfler cocraBr,rrb MaKcr4MuurbHo eSSeruaanyro nporpaMMy reqeHra-fl utu pea6vr?rrar\w c [oMorrlbro ylpaKHenufi ne.re6Hofi rr4MHacrr4Klr, no4o6parb ynpalrlaelr.urfls HarrpaBneHHbre Ha perxeHrre ronxperHofi npo6leurr. O.IeHr Bax{Ho rlpel peryntpHoM BbrnoJrHeHuz re.re6Hbrx ylpaxsenufi yqurbrBarb peKoMeHAalqlz'lz Su:uorepalreBTa, Kacarculuecr nopsAKa BhrrroJrHeHr4.rr ynp axH e lnkrfl, IlrvrreJrbHocrn, r{HTeHc r4BH ocrn S ra:uvecrr4 x Harpy3 oK. IrasHoe - ocropolnHocrb Jle.re6Hyro rrrMHacruKy He crorzT rryrarb co craHAaprHofi Su:rynrrypofi: neo6xo4zMo BcerAa IToMHHTr o roM, rrro 3tLrror eS$errranHocrr{ ynpaxueuzfi neqe6Hofi rraMHacrr4Kr4 - 9To npaBr4nbHoe Lrx BbIIIOJIHeHI4e, orleHb BOKHO He He nepeycepAcTBoBaTb npl4 BbIIIOJIHeHHLI orrpeAeneHHblx :a6oresaHr4flx ilo3BoHor{ HuKa ulrr4 rrpoTr4BorroKa3aHbr - oHr4 He ToJrbKo He ynyqIIIaT 3noynorpe6r.f,rr Halpy3KaMH, ynpa)KHeHzfi. KpoMe roro, rrprl cycTaBoB KaKr4e-To ylpa)r(HeHr4t / cocTotHlle [aIII{eHTa, Ho Moryr ycyry6llTb nporpeccupyrcqee 3a6oneBaHr4e. TaK, Halpl4Mep, IIpU HapyIXeHI4JIX, CBt3aHHbD( C LICKpLIBneHI4eM TIO3BOHOIIHHKa, He peKoMeHAoBaHbI yIIpax(HeHHrr, rrpeAycMaTplrBarorrlHe rrpbDKKH nv6o rroAH.{Tr{e Ttx{ecref, a raK)Ke ynpax{HeHkrs Ha BbrrrrkrBaHue no3BoHoqHHKa. Hapyruenue ocHoBHbrx peKoMeHAarlr4fi neqe6Hofi fr{MHacTuKr{ Mo)KeT npr4BecTH K AOCTaTOT{HO cMerrleHr4e pe3ynbrare HeIIputTHbrM IIOCJIeACTBT{'M HarrplrMep, cflpoBorlr4poBaTb Me)KIIO3BOHOqHbTX AT4CKOB I.drrl.{ AilKe MelKrrO3BOHOrrHyrO fpbrxry B qpe3MepHofi narpy3Kr4 Ha ro3BoHorrHuK. OcHosHHe y[pa]KneHuq reqe6Hofi rrrMHacrHKH Konrpetrrfi KoMnJIeKc ynpaxnenrnfi no46r.rpaercr BpaqoM r.rcxoAr kr3 AI{arHo3a naIIpIeHTa Lr cra4ur4 pa3Buttrfl sa6oreeaHr4r, oAHaKo K craHAaprHbrM, caMbIM pacilpocrpaHeHHblM ylpalcHeHrirrM ne.re6uofi rHMHacrr{KLr Mo)KHo orHecrr{ cneAyrcnlHe: VIs ucxolHoro rroJroxeHnfl rre.;r.a Ha crrr4He:. lIoAbeM Ta3a c oAHoBpeMeHHbrM uporz6orra lpyAHoro orAena rlo3BoHorrHr4Ka (rpz-.rerupe no4xo4a) . flo.qbeM conryrofi B KoneHe HorH K )Kr4Bory c nocneAyroquM BbIrIp.[MJIeHI{eM (rpu-naTb noAXoAoB, o6r:areJrbHo Aenarb BbrAox Ha noAbeMe r.r BAox - orrycKar Hory o6parHo B HcxoAHoe [onoxrenze). fIoAbeM oAnofi pyKI4 BBepx c o.qHoBpeMeHHbrM Bbrrrrr4BaHr{eM 4pyrofi pyKld B cropoHy (no4nraMarb pyKH Heo6xo4uMo Ha BAoxe, a oilycKa.s pyKr4, AenaTb nugox) Vlz ucxogHofo noJroxreHufl, nex.a Ha x{LIBore: . lIoAbeM TynoBrIlqa c oAHoBpeMeHHbrur nporu6oM rpyAHoro orAena ilo3BoHor{Hr4Ka (rpur -verrrpe no4xo4a). lIoAbeM Hor c oAHoBpeMeHHbrM rrpr4rroAHr4MaHr4eM TynoBltqa (onopa Ha pyKr4, Tpr4-qeTbrpe no4xo4a) W ucxogHoro rrono)KeHvrs arofl Ha qerBepeHbKax:. OAHoBpeMeHHoe Bbrrsrr4BaHue reBofi pyKLr u rpanofi Horr{ (verupe- Iuecrb rroAXoAoB, 3areM cMeHa pyKer ra uoru). OrlnvrManufl:- cru6asue pyK B roKTsx Ao conpuKocHoBeHnfl rpyx;a c rnep4ofi noBepxHocrbro (rpu-uerupe uo4xo4a) KaK saHnvrarscq? Bo-uepeux, nprlcryrrat K 3aHflTnflM, nrr6epure noAxo MrJ\Lre KoMrrJreKcbr. Ecru Bhr 3aHr{Maerecb rroA pyKoBoAcrBoM TpeHepa, ora o6x:aHuocrl, ecrecrBeHHo, c Bac cHl4Maeras. Ecru x{e rrpuHqernu JIOK err 6y4ere Borrnoqarb B )KI43Hb CaMOCTOqTeJIbHO, BaM npprAeTot IIOAKJrrOqrrTb BCrc CTapaTenbHOCTb V BHI4MaHI4e. flanHrrM npaBnnoM B 3aH-rrtkrflx ne.{e6Hofi rr4MHacrnrofi 4olxno 6uru Oolrnofr cala eH6eper rloAxoA.rrrque 4rx ce6x ynpalKHeletLrs'- Aaroqr4e HenJroxue pe3ynbTaTbr, xoTr oHr4 He rrpeAHa3HarreHbr Anr rrpr4MeHeHr4r zMeHHo npra 4annofr Ecnu qeJIoBeK orMerlaer, qro ynpa)KneHue [plrHocrrr IIOJIb3y, OH AOJDKeH IIOJIafaTbCflIlA HeIO. o HaYI4H&Tb CneAyer C CaMhrX [pocrbrx yllpa)KHeuuit, 3areM Mox(Ho nepexoAr4rr rc 6olee cnox(HbrM; o 3?H.f,TvflHe.qonxHbl 6rrTb collp,lxeHu c 6olsro I,I oco6eHHo ee ycLrneHr4eM. Cna.rana rpeHupoBKLI Moryr corrpoBo)Kqarbcfl HeKoropbrMr{ 6oresHeHHbrMr4 on{yuleHufltMLr v tIyBcrBoM HanpDKeHr{rr, Ho rrocTerreHHo Bce 9To Aonx(Ho r{Ju4 3HalILITeJrbHo ocna6eru, vnLI orcTyrll4Tb. 9epes 2-3 salstur opraHr43M rrptrBbrKHer K Harpy3KaM, vr BbrrroJrHrrb yrrpa)KHeHzr 6y4er nerrre; o Hg 6ofirecr (TacoBarb> ynpaxHeHurr. Ecru He (c4Aer), Mo)Ker, kr He nyxno? Bo-nroprrx, BbIrIoJIHsitre npaBr4na. llepe4 HaqaneM zartsruia cneAyer p€Borperb rpeHllpyeMylo qacrb reJra. Tpa4uqraoHHo Anr groro LrcrroJrbsyror 6er, xo4r6y I{nz crlellnarlrnrrfi KoMrrJreKc ynpalKHeuuir glt p€r3Mr{HKLr. Ho, ecJrr4 JI@K rloKa3aHa rIocJIe rpaBMbI vnv AnvreruHofi 6ore:uz, rrpLr Koropofi urrrurlbr Mornlr He roJIbKo ocla6erb, Ho z arpoSnpoBarbcr, Mepbr HyxrHo rrpr4MeH{rr oco6eHHbre. Haupurvrep, MoxHo LIcIroJIb3oBarb ropr.{yro BaHHy, ryun vrnLr rroJro)Krrrb Ha 3To Mecro rpenKy I4nIr Harperoe rroJroreHrle [pr4MepHo Ha 10 vrun. Taxas. [poqe,qypa To)Ke He o6.asarellua, Ho o6rr.rHo oHa yMeHbrxaer 6oreeHe orqyu{eHrlr u MbrrueqHyto cKoBaHHocTb B Haq€ule 3aHflTwfl. B-rperrzx, 6y4rre ocropox{Hbr. Ha.ruHam cneAyer BcerAa oqeHb ocropo)KHo, u:6eraa pa3Maruucrblx ABLrxteHLrfi u 6otsrur4x ycvttufi. Haluparb aMrlnuryAy vr AralraMLTKy ABr{xeHlrfi HyxHo rrocrerreHno. Eclu upo6nenaa B crrlrHe nIOOOe.qBLIXeHue MO)I(eT AaBaTbct c TpyAOM, IIo3ToMy HaIILIHaTb 3AIJflTyIfr CneAyeT JII4rub rro [poxo)KAeHurvr ocrporo nepraoAa. He ropolurecb, rroJrerfl{Te eqe HecKoJIbKo JTLTITIHI,Ix 4Hefi, (copBaHHufi>> noeropHo ro3BoHoqHprK BoccraHoBHTb err{e TpyAHee. B-uerneprrx, JI(DK 4orxna crarb 4o6pofi rpurBbrrrKofi. llpr.l xponz.recxofi Sopvre 6oresHLI TpeHllpoBarbcfl. cneAyer raxArrft AeHb, npu ocrpofi - rorAa 6otu HaqLIHaIor ocra6esa$. llounzre: or xBopu rroMolr{er roJrbKo perynrpHoe rroBTopeHI4e ynparseHnfi B oAHo r4 To x{e BpeMr. Exe4neBHbre ynpaxueHnr rro 10-15 Mr4H rrocreneHHo rrpLrBeAyr K 3aMerHbrM pe3ynbraraM. B-u.srrrx, He xtAI4Te qyAa. rlaqe Bcero re\e6Has rr4MHacrnKa He cnoco6ua I43JIeqI4Tb IroJrHocrbro. llouru{Te: ocHoBlgrafl, rlenb He B ToM, rrro6rr nrrr4opoBerb HeMeAneHHo, a B ToM, qro6rt He Aarb BepHyrbc.s crapbrM H HaAoeBrur4M xBoprM r4JIpI CBeCTVM)( npOtBJIeHLrt K MHHUM€LIrbHbIM LI3 BO3MO)KHbIX.

26.02.2021 21:43


Рекомендуем курсы ПК и ПП