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YnpaxHeHMs SbINONHsIOT rasHeim O6pasom Ha Nony, TAK KAK TONBKO np sTOM ycnosnn BLINPAMNAeTCA NOSBOHOUHNK. BO Ua6exKAHVe BOSHUKHOBeHWA Nopzosa KPeCTUOBOrO oTAeNA HOBMYOK AOMKEH NPOBEPATS NONOKEHWE NOSBOHOUHNKA C NOMOLBIO Pyk ( B COCTORHINK NoKoA (coTo 6a) 8. Tlocne Kaxgoro ynpaxHeHnA HyKHO NPOBOAMTS ynpaxHeHVe Ha paccnaGneHve (cboro 6a—Be) 9. Bo spema snoxa v sanepxKn abiXaHnA nocne KaxporO ynpaxHeHMA chenalire cemb BpallaTeNbHeIX ABMKEHMM B PUTME pas-V-NBa-W-TpH-W-HeTEIPE... (20 ceMn). SaTem npoBeguTe ‘TpoekpaTHoe paccnaGnenne v Ha¥HiITe cnenyioUyee ynpaxHeHine 10. Beinonias spaujatensHble AeiKeHVIA, NP ONpefeNeHHOM nonoxeHMN Hor YenoBeK olyujaer Gonb. Han npegens CBOMX BOSMOXHOCTeM, SaHNMAaIOWITICA HE AOMKEH npesbIWaTs Wx, HTOObI He NONY4itTe PACTAKEHHA MBILIL, 11. YnpaxHeHUA «KpoKOAHN» NpV3BaHEI HE TOMKO NeuMT». OHM ykpennstoT YenoseKa. Hi 8 koem cnywae Hemb3a ZoBOAMTS CeGA AO ycranocTh 12 Ho chororpacbunx 7a—7e us06paxeH CHAU YenoBeK, y KOTOPOTO NOSBOHOYHMK Ha BCeM ero NPOTAKEHA HaNpABNeH BEPTHKANBHO. B STO! Nose KAXAbI SaHUMaIOWIWICA ROMKEH CTPeMUTECA K MaKCHMANbHOMY BbINPAMNEHNIO CBOeTO NOSBOHOUHMKA — OT Tasa QO UeMHbIX TOSBOHKOB. TAKOBO OFHO M3 BAXHEMLUMX YCROBViA BLINONHeHVIA MIOGOM NporpaMMe! Horn YaneT» cOOCTBEHHbIA NOSBOHOUHNK MOxHO 8 GonbioM 3epkane. Onpenenus, BbinpsaMneH 1M 0H, NPoLye — c oMOUyBIO NagOHN. PerynapHo 3aHMMaRcs npepnaraembIMn ynpaxHeHMAMM, MOKHO goGuTscA npsMoro MOMOKEHUA NOSBOHOYHMKAa Ha Mony (Ges «TOHHENA» unn «mocTuka»). KOHTponmpoBaTb ero cnepyet noctosHHo.YMPAXKHEHME HA PACCAABAEHME: a) MpuHATS COCTORHIIE NOKOR: 6) nposectu «paccnaGnenne pei6si». [Ins ator CQeNaT BLOX, ODHOBPEMeHHO CorHyB HOT B KoneHAax. Crynlin nocTasiiT nnocko Ha nony. TlogHaTe npegnnesr, YTOObI KNCTH py caodogHo nosuicnn 8 cyctasax. MMpoyecc paccna6newua npoxonut Gea mBILIe4HEIx YCMAMi, AOMKHO OU\yUIaTECA YyBCTEO TaxeCTH CrynHn noptaHyTs no nony, He nogHvman Senep 8) Ges MbIUIeHHIK ycunvit, nnaBHbiMn ABWKEHMSMN BbINPAMVT HOrM, OMyCTHT pykM BLOM’ KOpNyca, NOBEpHyTs ronoay snpaso u aneeo. Mlocne Kako‘ ynpakHEHNA BbINONHMTS OBHO-Tp paccnaSneHiA. Tonbko Noche sToro MpyctynuTe k McnONHEHNiO HOBOTO ynpaKHeHHA, Tosti cugs: 7a-7d — nosa «repoit» (cneea u cnpasa); 7e — nosa «noroc»: } ae We: We AP. TosBoHouHik oT Taga fo We/HbIx NOsBOHKOB cnenyeT DEpKaT> KaK MOXHO NpaMee BO3AEUCTBME YMPAKHEHMM «KPOKOAMAn % 7 ® Oven penko 8 nuteparype onncpisaiotes Bosnelicrana HeKoTopbix nos Vioru. HeKoTopbie 43 Hux cnoco6cTayioT «BHYTPeHHEMy MaCcaXKY», HMeHOU\eMy OcoB0e sHaveHNeMaccaxk MOxHO nony4T> 8 MeAMYNHCKOM yupexaeHv. He oGxogaTcA Ges Hero cnopremene!. fla@Ke onbitHbili maccaxvct He uyBcTayeT, fa Mu He MOXxeT onpefenuTe BOsMOxHOCTM BaUlero OpraHnaMa Dna ynpaxHeHni form xapaktepeH maccaxk vHoro pona. [pn ebinonHeHinn acaHoe OnpeneneHHble Opralb! CxMMAIOTCA, PACTATMBAIOTCA, NOBOpaNMBaIOTCR — KOPONe rOBODA, maccupyrorea, B HaWelt KHire npnBeneHt! dboTorpacun MMeHHO Tex ynpaxHeHul, KoTOpBIE 8 HanGonbulel Mepe cnoco6cTayioT BHYTPEHHeMy Maccarky ‘Ae TloctosHo saHuMasice no caceli nporpamMe, YenoBek paxo ini nosaHo nowyacrayer: + ykpenneHne u nopeinKHOCTS MyCKynaTypbI; + ynopaaoveHne kpoBocHaSxeHia * Bosnelicreve Ha HepsHyio cricTeMy, cxoxKee c BniuAHNeM urnoTepanwn * ocna6neHne HanpaxeHMA ¥ paccna6neHve Mexkay NOsBOHKaMM MV MexnNOSBOHKOBEIMM AMCKaMU OT WEIHbIX 40 MOACHMYHBIX MO3BOHKOB: * cnpasneHie BpOxNeHHEIX M NPhOGpeTeHHbIx HapyWeHHl NOSBOHOUHMKa: + KposocHa6xeHue acel cnitHbt + MOBbIIeHHe nacTHHHOCTH CARIOK M CyxoxuN THocneACTeMA ALNMTENbHBIX SANATHA Y Toro, kTo B TeYeHWe MHOTMX MecAYes Nh HecKONbKWX neT saHMMaeTcA Horol w CBASAHHBIMIA C Hel yNPAaKHEHKAMN «kpokOAUN», HCHeIAIOT CnHHHBIe Bon Cra craHoauTca Gonee nogewkHol: YenoBek cruBaeTcA n paarnGaeToA, He VenbITBIBAA Tp 9TOM HNKaKOH yctanoctn. YnyswaeTcR CoH, sbipaGaTbleaeTca posHoe AbixaHve. Hopmanvayerca nuwjesapeHne 4 KpOBRHOe AasneHNe, BcneACTaNe Nero yny4WaeTcA O6Wee camouyacreve Yenogeka, Vicuesalor unin, no KpaiHeli mepe, ocnadesaior ronosHbie Gonn, ChinkaeTca axe 3a8MCUMOCTS OT NoropHbIx ycnoBHi. YMPAXKHEHMA «KPOKOAMA) Mpaxtuveckas| vactb KHITM npeactaaneHa GoraTo unniocTpipyeMbiM” ynpakHeHHAMn «xpoxoain». Ovi paapenedti Ha nate cepuit Nepean conepxut 12 ynpaxHeHiii, paccunTaHHibix Ha CritpanbHbili noBopoT NosBOHOMHNKa Npn TECHOM KOHTAakTe ero C NomOM. MpenkasHayaeTcA ANA HOBMUKOs M mOpel, CTpagarouynx cnitiHbimn Conan. YnpaxkHeHin TpeSyioT CaMoro HesHaYiTeNbHOrO HanpAKeHMA Bropaa coctour u3 11 Gonee TpyAHBIX ynpaxHeHuii, Np BeINONKEHHM KOTOPEIK C NoNOM conpykacaioTcs nus sonatkh u Geppa. Bce Tero KACAeTCR NoMa KPATKOBPEMEHHO, TOMbKO NPM noBoporax snpaso 4 BneBo. Tpetba akniovaet 9 TunMuHbIx cripaneauaHbix ynpaxkHeHulh, OHM sbinonHsioToA 2 TonoxkeHMn nexa Ha KnBoTe. YnpaKHeHva 7—8 He npencTasnnioT TpyaHocTeN Yerseptan HacunTEisaeT 12 ynpaxkHeHMi4, KoTOpsie BbinonHAIoTcA cugA. OnuparecA Ha nagoHu vnn Kynakn pyk, PacnonoxeHHEIX 3a cnuHO!, MpocTble @ MCNONHEHMM, ynPAKHEHUA STOh cepvin oOpauiexbi 8 nepaylo O4epepb Ha pasBuTne nneYeBON YacTi Taran cepa aosonsHo cnoxkHa. BeinonHeHve ynpaxteHii Tpe6yer Gonbuloro HanpaKeHMA nae y miogelt, sHauMTeNbHO foNro saHIMAIOUIMXCA «KpoKOpMnOM», Cepim npoTMaonoKasaHa THOZAM, CTpagaiouynm chitin GonAMn, 1 HOBM4KaMTEPBAA CEPA YnpaxveHia sTol1 n acex nocnenyrouyMx Cepiii noBTopAHTCR NO CeMb pas YnpaxveHua nepeoh cepnu, 2a uckmioveHvem 12-ro, cnegyeT BbinonHsTs, coSniozan CHepyroUlyiO TEXHUKy ABIKAHMA: B MCXORHOM NOnOxXeHMM CLeNaTe BbILOX, Nepen cnypanbHbim NOBOpoTOM — BfOX, BO BPeMA CeMM CNMpanbHbIx NOBOpoToB B puTMe pas-M-ABa-v-TpU-V-... (AO cei) sanepxKaTe AbixaHvie, 3aTem — cQenaTe Bbin0x Haunvaiouyve 8 nepaoe apems MoryT He sanepxviBaTe AbixaHnA Mlocne cemvkpatHoro BbINONHeHVA ynpa@xkHeHWA SsaHMMaOU\WiicR AOMKeH TpinKAbI NosTopuvTs «paccnadneHve pbiGeir. TonbKO Nocne sTOrO MOKHO nepexogMTS K BbINONHEHIIO cneayroujero ynpaxHenua, Ynpaxnenne 1 a) pykm B CTopoxsi. Horm BLINPAMMeHEI, NATKM Ha nony: 6) cnupansswii nosopor nossoHouHiKa, MogHaTS Npasoe Gegpo, nosepkyts ronosy snpaso, crynHn Hor — sneso; 5) NOBOpOT 8 APyryio CropoHy. Bo spema nosopora ronosbi HeoGxoguMmo OpHOBpeMeHHO © NOBOpauNBaT> =—CTYNHK SB APoTHBONONOKHyo CTOPOKY, NpHNORHMMAR Np 3ToM Genpo. Takan cuMMeTpHA OCOGeHHO BaxHa ANA nepsoro, BOcbMOTO M AeBATOTO ynpaKHEHHit nepsol ceiYmpaxnenne 2: a) pyki 8 cropo#si. BuinpamnerHyio neayio Hory nonoxnTs Ha npasyio 6) cnvpanbHbid nosopot sneso. [onosy NOBepHyT 8npaBo; 8) NoBOpOT B APyryi0 CropoHy. Ynpaxuenue 3: a) PyKN & CTOpoHs!. BbinpaMneHHyIo npaayio Hory NONOKNTe Ha NeByio 6) cnupanbibii nosopor nego. Tonoay noBepHyTs anpaao 8) NOBOpOT B APyry!0 CTopoHy.Ympaxnenne 4: a) pykn 8 cTopoxe!. Beinpamure o6e Horn. Marky NeBOH NONOKUTE Ha Nanblybl NpaBok Cron! 6) cnmpansHei nosopor sneso. Tonoay NoaepHyTb anpaso: 8) TO Ke B Apyryto cTopoHy. Ympaxnenne 5: a) pyki 8 CTOpoHbI. BbinpawinT o6e Hor. MaTky npaaoll noNOkiTS Ha Nanbyb| Nes! 6) cnupanbisii nosopor eneso. Tonosy NOBepHyTb npaso; 8) NOBOpoT 8 ApyryIo CTopoHy.Ympaxnenne 6: €) pyk @ CTOpOHbI. MlopbiKKy corHyTOH nesoi HOMM nonoxuTb Ha KOTIeHKy}O —YaWeuky abinpaMneHHon npaaoli 6) cnvpanbibit nosopot sneso. Tonosy noBepHyte anpago: 8) NoBopor @ Apyryio cropony. Ympaxnenne 7: a) pyk 8 CTOPOHbI. JlogbIKky CorHyTOM npaBon HOrM OROKWT Ha KOMeHHYIO YaWeuKy BbINPAMNEHHON Nesoli 6) cnvpansHbii nosopot snes. Tonoay MOBepHYTe BnpaBo; 8) NOBOpOT B APyryt0 CTopoHy.Ynpaxnenue 8: a) pykw @ cTopoubi. LImpoxo paccraeuTs Horm. cortys wx 8 koneHAX. CrynHw noctaauTe Anocxo Ha non: 6) cnupanbHbi noBopoT aneso. Horn no aceli AnuHe conpukacatorcs ¢ nosom 8) NOBOPOT 8 Apyryto cTOpoHy. Ynpamnenne 9: a) pyki B CTOpoHbl. Cornyrs Hor, caeza KoneHu u crynHit; 6) chvpanbHbiA noBopor sneBo, Horn nnoTHO npwmxKarel. Tonosy noBepHyTb enpaso; 8) NoBOpOT B Apyryio CTOpoHy.Ynpaxnenne 10: a) pykn 8 CTOpoHbI, MpaByio Hory nopTAHyTe K Tynoanuy. Sloabrkky —corHyTon ~—neBoin TONOKUTE HECKOMBKO BBILLIE KONEHHOM YaWeUKH npason 6) ynepxvsaa nonoxkeHne Hor, sbinonHuTs crpanbHbii nosopor aneso. —‘Fonoay MOBEPHYTb BNpABO ; 8) NOBOpOT B APyryto CTopoHy. Ynpawuenue 11 a) pyka @ cTOpoHti Mesyio Hory nogTAHyTe K Tynoanuly JlogbiKky —corHyTo ~—npaaoi NONOKMT> HECKONEKO BbIIE -—_KONeHHOM yaweuky neBol, 6) ynepxvaaa nonoxeHMe Hor, BbinonHitTh crupanbHeii — nogopot ~aneso—Fonoay nogepHyTs enpaso. 8) NoBopoT B Apyryto cropoHyYnpaxnenne 12 a) Pykn B CTOpoHei. Caectn KoneHn Mm crynH 0Ge HOT NOATAHYTS M OTOpaaTe OT Nona 6) cnwpansHeih nosopot sneso. Tonosy noBepHyTs enpaeo, 8) noBopor & Apyryio cropoHy Mocneakee ynpaxverime npegctasnaet co6oh o6o6weHve OAVHHAAYaTH npeabiAyuMx Npn BbINOAHEHMM ero MOXHO He sanepxKneat> Abixanve BHavane 3aHumaiowuiicr cKnoHeH caeuratscs no Hanpasnexiio nansyes cronbi Nostomy pu nopopote snpaso Heo6xoaMMo nofaBats Hasan Nesoe nneyo, HanesO — Tpasce. YnpakHeHne MOxHO BbINONHATS NPOVIBONEHOE KONMYECTEO pas BTOPAA CEPUA Or saHumaroujeroca tpeSyeTca sHauHTenbHO Gonbuee HanpmkeHve. HaynHaiowynii AOMKEH NOMHiTb O TOM, 470, BBINONHAR YNPAXHeHMIA AAHHOM CepMM, HMB KOeM cnyYae HeNban AOBORMTe Cebs Ao ycTanocTn C monom conpuikacaeTcA He BEC NOSBOHOYHMK, a TOMKO NATKM HM MMeYeBO! NoAC — BbINONHeHHe ynPaxXHeHMiA SHAUNTENbHO yonoxHAeTCA. Mepsoe ynpaxkHeHie cHMMeTPH4HO, T.e. OkaabIBaeT OfMHaKOBOe sosgelicTane Ha MOSBOHOUHIK C OGENX CTOPOH. YnpaxkHeHNA MOXHO NOBTOPATS NO CeMb pas B KAXAYIO CTOpOHY. Mpu stom coxpaHseTcA TeXHIIKa AbIXaHUA, PeKOMeHAYeMAR ANA NepBolt cepun.Ynpaxnenve 1: a) pykM 8 CTOpOHEI. BbinpaMuTe Hor. paccraavTs natkm npwmepHo Ha 30 cm Onmpance Ha naTKM M nneun, npinopHsTe STORMUEt 6) cnupanbHbii nosopot aneso. lence Geppo xacaercn ona, npasoe npunogHumaetca Tonopy nosepryts snpaso’ 8) noBopor 8 Apyryio cropoHy. Ynpaxnenue 2: a) pykn 8 cTopoHti. Horm abinpaMuTe, neByio nonoxnT Ha npasyio. Arognysi cnerka NpwnopHAte; 6) crupanseii nosopor aneso. Slesoe Genpo kacaeTca ona, npasoe npvnonHumaerca Tonoay nosepayts anpao: 8) Nogopor B Apyryto cTopoHy.Ynpaxnenve 3. a) pykv 8 cropoxi, Horm abinpaMuTb, npasylo NonoxkuTs Ha neayk. Arozvybi cnerka npunogHste, 6) cnupansHeih nopopor Bneeo. fleace Geapo xacaercn mona, mpaaoe npunogHumaetca Tonoay nosepHytb anpaso, 8) nosopot & Apyryio cropoHy. YnpaxveHne ACUMMETPUYHO, BBINOAHAGTCA CO CMeLIeHKEM B npazyo cropory Ynpaxnenne 4 a) pykn 8 cropoHsi. Horm sbinpaMuTe, nATKy ewok NMOMOKUT> B NPOMeXyTOK MeXKAY nepabim M BTOPbIM nanbyaMM npaBoi ArogMubl enerka npunopHsTs. OcHoBHaa Macca Tena yAepxnsaercr Ha nnevax M nATKe NpABOM ory. 6) cnwpanbHtih nosopor sneso c noBopoTom ronost! enpaeo, 8) NoBoporT B Apyry!o cTopoHyYnpaxnenue 5 a) pykw 8 cTopoHbl. Horm sbinpaMiTe, nATKy npasoh nonoxKuTs @ npomexyToK Mexay Mepsbim M BTOpbIM nanbyaMn meso; HOM Aropvubi cnerka npunoaHATs. OcHosHas Macca Tena ynepxkwsaercA Ha nneuax n naATKe neBOnt Hora 6) cnipantHeii nosopoT sneso c nosopoTom ronosb! BNpaBo, 8) noBopor 8 apyryto cropoHy Ynpamnenne 6 a) pyki 8 cropoHti. Mpaayio Hory abinpaMuTD, neByh0 —COTHYTb, — NOMOKMTE —_uyKONOTKY HeCKONbKO BbILe KONeHHOM YaWeuKH npason Aropnypi cnerka npunopHaTe, 6) cnupanbibih nosopot | aneao ‘OpHOBPeMeHHEIM NOBOPOTOM ronosbI BNpAEo, 8) mosopor 8 Apyrylo cropoHy. [pu BbINONHeHMM NoBOpOTA Pyky MOxHO HEMHOTO oTopears or nonaYnpaxnenue 7: a) py & CTOpoHss. Sleayio Hory BbinpsMuTe. Mpasyio coriyts m nonoxkMTe uKoNOTKy HeCKONbKO BbILIE KONeHHON YaLeNKH npasoh Aroguupi cnerka npunogHare: 6) cnwpanbHeii nopopot + enesoc onHoBpeMmeHHbiM noBOpoTOM ronoBEI snpaBO; 8) noBopot B Zpyryio cTopoHy. Ynpaxnenne 8: ) PyKM B CTOPOHI. Hor WMPpOKO paccTaBMTb u COTHYTs 8 KONIeHAX. ATORVUbI BBICOKO NpHNOBHATE; 6) crpansHbii nosopot anesoc OpHOBPeMeHHbIM NOBOPOTOM ronoBbI aNpaeO: 8) noBopor 8 zpyryio cTopoHyYnpaxnenve 9: %, a) pykn 8 cTopoHbi. Horm COMKHYTb M COrHyTS 8 KONeHaX. ATOAMUb! BLICOKO NpUNoAHSTS: 6) cnmpanseii — nosopor.-saneso 8 & OAHOBPEMeHHbIM NOBOPOTOM ronoBEI BNPAEO; wim 5) NOBOPOT 8 APyryto cropoHy. Ynpaxuenne 10: a) pykw B CTOpoHbI. Mpasylo Hory nozTAHyTb, a fnesyi0 nonoxkWTb Ha Hee Tak, 4TOGbI HapyxXHaA, NOAbbKKa HaXOAMNACs HECKONKO BoILUe KONeHHOM YaWieuK; 6) cnupanbHeii nosopor sneso O2HOBPeMeHHEIM NOBOPOTOM ronoBb! BNPaBo; B)NOBOpOT B Apyry!o cTopoHy.Ynpaxnenve 11: a) pykit 8 CTOpOHEI. Jleaylo Hory NogTAHyTe, a npasyio nonOxWTh Ha Hee Tak, 4TOGEI HapyxHan nogbokKa HaXOgMNace HECKONeKO BbILLIe KONEHHOM YaWeNKn; 6) cnwpanbHbii ~~ nopopot -aneaoc OgHOBpeMeHHbIM NoBOpOTOM ronoBEI enpazO; 8) NOBOpOT B APyryio CTOpoHy. TPETbA CEPMA Ora cepuA ynpaxHeHn «KpoKoAMN» BbINONHAETCA NeKa Ha xKBOTe. PeKOMeHnyeTCA oco60e ucxopHoe NonoxKeHHe, NoKasaHHOE Ha choTorpadnax. YkasaTenbHbii M CPeAHMA NaNbUb! OAHOA pyku uM NyYesanACTHDIA CycTas Apyro LOMKHbI oOpasosars yrnyGnenue. B Hem nomewaetca nogGoponoK. Ha npasoM botorpadmn noKasako yrny6neHne npv ropvsoHTanbHom nonoxeHin npeAnneunit YnpaxXHeHNA HyKHO NOBTOPATS NO CeMb pas. TeXHiKa AbIXaHVS Ta >xKe, YTO ANA nepBOl u BTopoii cepui,Ynpaxnexue 1: a) nexka Ha xKNBOTe, NONOXUTS NOBBOPOROK @ yrny6neHve. Horm abinpaMutb, naTKM Hapy>Ky: 6) cnnpanbHeih nosopor. Matkn nosepHyTe Bnego, cnerka npwnopHaTs npaace Gespo TlopGoponok © AomKeH ocTaBateca iB yrny6nexuu: 8) nogopor B Apyryio cropony, Ynpaxnenue 2: a) nexa Ha xMBOTe, NoNOXxUTS NoRGOPOROK B yrny6nenne. BeinpaMuTe Horv, —mpaByto TONoXKNTS Ha NeByIO; 6) cnupantbiti noBopor aneso Ges uameHeHNA nonoxkeHHs Hor; 8) NoBopor B Apyryio cropony.Ynpaxnenne 3: a) Nexa Ha 2KHBOTe, NONOKUTS NOAGOpOAOK B yrny6newve. BbinpamuTe Horn, nesyto NONOKNT’ Ha NpAByIO; 6) cnupantHeii nosopot sneso Ges vaMeHeHHa nonokKeHMA Hor; 8) NOBOPOT B APyryio cTopoHy. Ynpaxnenne 4: a) Nexa Ha xKNBOTe, NONOKUTe NoAGOpogOK B yrnyGnenve, Beinpamvrs Horm, nanbubI Npasoli cronbi nonoxuTb Ha NeBy!O ATK: 6) cnupanbHeit noBopot, noBepHyTb nATK Bneso, cnerka npwnogHATb npaBoe Geppo. Mog6opopox octaerca B yrny6nexwn: 8) noBOpOT 8 Apyryio cropoHy:Ynpaxnenue 5 a) Nexka Ha KMBOTe, NONOKVTb NoASopogoK B yrmyGnenve Beinpamuts Hor, nanbub! meso CTonbi nonoxuTe Ha Npawyto NATKY, 6) cnupansisii nosopor aneso 6e3 vaMeHeHvs nonoxKeHNs Hor 8) noBopor B Apyryio cropoHy ynpaxnenue 6 a) abinpaMuTe neByto Hory Mpapyto corHyTs 4 NoNoKMTS Ha Nesy!o TakMM O6pasom, YTOGE! Noabnkka nexana Ha nogKoNeHHo! snaaMne, 6) cnupanbHein nosopor aneso 6e3 vaMeHeHis No NOKeHNE Hor 2) nogopot @ apyryio croporyYnpaxnenne 7: a) abinpaMuTe npaaylo Hory. Meayio corHyTe 1 NONOKUTe Ha Npaaylo TakMM O6pasom, UTOObI TOAbHKKa Nekara Ha NO~KONeHHON BnaguHe: 6) crupansHbiii nosopor enpaso; 8) NOBOPOT B APyryto CTOpoHy Ynpaxnenme 8: a) WNpoKo paccrasMTs Horm H NogHsITe roneHn, 6) cnupansHbili nosopor enpaso 8) NOBOpOT 8 Apyryio cTopoHy.Ynpaxnenve 9: a) COMKHyTe Horm fo KacaHiA KoneHel Togusrs ronenn, 6) cnupanbHbih nosopor anpaao 8) nosopot 8 Apyryio cropoHy UETBEPTAR CEPMA Kak yxe Gbino ckasaHo, oHa copepxnT 12 ynpaxHeHHit, KOTOpEIe BbINONHAIOTCA B NonoKeHNM cys. OHM HECMOKHbIe, He BbIsbIBaIOT ycTanocTu. Kak MB NpeAbIAYLyMx CepuRX, CoBepulaeTcA CnupanbHbI NOBOPOT NOsBOHOMHMNKA. Wot ynpaxHeHiA HYKHO BLINONHATS NO CeMb pas, TeXHiNKa AbIKAHiMA He MaMeHReTCA Ynpaxnenwe 1: a) cects, ebinpamuTs Horm. —Tynoanwe NopAepxKuBaeTCA HA OTCTABNEHHbIX Hasay pykax, manbybi — O8paujens! —-Hapyiky. TloapoHouHuk ynepxkneaeTca npAMbiM 6) sroanysi Ha nony. Cnpansisii nosopot BNeB0 C NOBOPOTOM ronoetI enpazO 8) nosopor 8 apyryio croponyYnpaxnenue 2: a) vcxonHoe nonoxeHue — To xe. BoinpaneHHyio neayi0 Hory nonoxuTe Ha npaayto: 6) chypansHeit nosopot eneao. MpunopHars mpagoe Geapo, ronosy noBepHyTs anpazo. 8) Nogopor 8 Apyryio cropory Ynpaxnenne 3: a) WexogHoe nonoxKeHne — To xe. Mpapyto HOry NONOXNT Ha NeByto 6) cnpansHeit nosopot aneso. MpvnogHaTs npasoe Genpo, ronosy nosepHyts anpaso. 8) noBopoT 8 Apyryio CTopoHy.Ynpaxnenwe 4: a) WcxopHoe nonoxeHe — To xe. Matky neBoi HOTM NONOKUT Ha Nanbuys! NpaBon 6) cnmpancbii nopopoT sneso c nosopoTom ronosei snpaso. Aroguubi Ha nony, 8) NoBopoT 8 Apyryto cTopoHy. Ynpaxnenue 5: a) wexopHoe nonoxeHne — To xe. MaTKy npasolt Horn nonoxuTS Ha NanbybI Nesoi 6) cnmpantHbit nosopot snpaso. Aroanus! Ha Mony, ronoay NOBepHyTe Bnea0; 8) NOBOPOT 8 APyryto cTopoHy.Ynpaxnenue 6: a) cecTb, nopmepkusan Tynosnuje Ha oTcTasneHHbiIx HagagQ pykax. BbinpaMuTb npaeyto Hory. FoneHocronHbi cycTas corHyToh nego nonoxvT Ha KONeHHyIO YaWeuKy npaeoi 6) cnmpansHuii nosopot aneao. Tonoay TOBEpHyTb BNPABO; 8) NoBopoT B APyryto cTopoHy. Ynpaxuenue 7: a) wexogHoe nonoxeHne — To Ke. BbinpAMUTS neeyio Hory. TomeHOCTOnHbih cycTas corHyToA NpaBolk NONOKNTe Ha KONeHHyIO YaUIeUKy NeBo!t 6) cnupantibih nogopot eneso. Tonoay nosepHyTs enpaeo; 8) NoBopoT B Apyryo cTOpoHy.Ynpaxnenne 8. a) wcxopHoe nonoxeHve — To xe Horn COrHyTe M WiKpoKO paccrasHTe, 6) cnupanbHbii nosopot sneso Tonoay nOBepHyT’ Bnpaso, 8) Nogsopor B Apyryio cropony Ynpaxnenne 9 a) NcxopHoe nonoxeHne — To Ke NogTaHyTe 4 MMOTHO COMKHYTS HOT 6) cnvpanbibii nosopor aneso Ges uaMeHeHnA nonoxkeHna Hor Tonoay nosepHyTe anpago 8) NoBopoT B Apyrylo cropoHyYopaxnenue 10: a) wexonHoe nonoxeHwe — To xe, Horn COrHyTs, neByio nonoxUTs Ha npaBoe 6enpo 6) cnwpanbibii nosopor snes. Tonoay NOBepHyTe enpaao: 8) noBopor 8 apyryto cropoHy Yopaxnenue 11: a) vcxopHoe nonoxeHne — To xe, Horm coryT», npaayio nonoxnTe Ha nesoe Seppo: 6) cnupansiei nosopot eneso. Tonosy NosepryTe snpaso. Mpasan Hora KacaeTcA ona: 8) nosopor 8 Apyryto cTopoHy.Ynpaxnenue 12: a) viexonHoe nonoxeHwe — To xe. Horn COTHYTb M COMKHYT®, NPMNOAHATS, 6) cnwpancHbii nosopor sneso. Tonoay noBepHyTe anpaso; 8) NoBopor B Apyryio cTopony YnpakHeHNe MOKHO BbINONHATS npoMaBONSHOe KOnMMeCTBO pas, He saLepKnBan qbixaHne Kaxkpyio (basy abinonHaIoT menneHHo. Mpexne 4eM MpicTynith K cnenyoWemy ynpaxHeHMio, HeoOXogMMO —BbINONHITS —_«paccnaOnexne PbiGer>. Mataa cePuA Croxtocts BbinonHeHuA ynpaxHeHiii BospactaeT OT cepui K Cepyin, MaTaA npenbaBnseT HACTONEKO BLICOKVe TPeOOBAHNA, TO MMM HENb3A NPeHeOperaT> AAKE MHORAM, MMEIOWIMM yxke onpenenexHyio nogroroaky. HawwHaloum sTa cepna aOconioTHo npoTuBonoKasaHa Crpapaiouim 6onAMM crits! MOXKHO BbINONHATS NVib Nepayio cepwio. JlMyaM c HapyweHVsMA OCaHKM VIM M@KNOSBOHKOBEIX AUCKOB KATEFOPHYECKH SANPELYeHb! NOBOPOTE! NOSBOHOYHMKA C NpvnopHuMaHyem sronuu, B nocnenHel cepi nosTopsioTcr yxe UsBeCTHEIe NONOKeHMR Hor, C MK VaMeHeHVeM NPMHAMAeT HHbIe NONOXEHNA NOSBOHOYHMK, 4TO BELET K YKPENNEHMNO MBILIL CNHI Ha cbororpacbusx ynpaxkHeHiA ebirnagsT QOBONbHO npocrbIMn. CnoxkHOCTe ux BBINONHEHNA B TOM, YTO NOSBOHOMHUK YREPKUBAETCA NPAMBIM, YnpaxHeHHA OCOGeHHO TpyAHbI ANA lone co cnaGo pasBuTo MycKyNaTypoli pyk — OHM He MOTYT YRepKVBaT NOSBOHOUHNK wna napaior, Non abinonHeHnn ynpaxkHeHni naToh cepwn nonoxkeHHe pyk He VaMeHReTcA — OHM ocraioTca sbinpAMNeHHEIMIA Nocne kaxnoro ynpaxHeHus BbinonHserca «paccnadneHve pbiGsi» Ewe pas HanommHaem, TO ynpaxHeHWA gCeX NATH Cepi HYKHO BbINONHATS nocnenosarenbHo.Ynpaxnenve 1: a) VcxXopHoe nonoxeHue — Tynoanwye Ha BINPAMNEHHIX M BEPTHKANLHO MOCTABNeHHEIx Pykax. PacctonHie mexay naTKamM — oKoro 20 cm 6) cnupansHnii noaopot aneso ¢ noBopoTom ronossi snpaso. Bepo npunopHsro 8) NoBopoT B Apyryio cropony. a) exogHoe nonoxkeHne — To \Ke. Sleayio Hory NOnoxkNTs Ha npaeyo, Teno pepxuTcA Ha pykax npasoa narke; 6) cnupanbHbi nosopot aneso ¢ nosopoTom ronoas! snpago. 8) noBopoT B apyry!o cropoHyYnpaxnenwe 3: a) ucxopHoe nonoxeHnve — To xe. Horn BINPAMMTS, MpaByio NONOKUTe Ha NeByiO. Teno nepxntcs Ha pykax 1 neBor NATKe, 6) cnnpancHeii nosopor enego ¢ noBopoTom ronost! anpaso: 8) NOBOPOT B APyryo CTOpoHy. Ynpaxnenne 4: a) ucxogHoe nonokeHne — To xe. Natka nesoit Horn Mexay nanbyamn npaBoi; 6) megneHHbii cnupanbHbii noBopot Bneso c NOBopoToM ronoes! BnpaBo; 8) NOBOPOT B APyryto cTOpoHy. STo ynpaxkveHne sHa4yuTenbHO nopeiuaeT achtbextnsHocTe scelt cepnn. Mpeanonaraerca, 4TO NOsBOHOMHMK «8 peaynbtare — ANMTeNbHBIX —-TPeHMpOBOK 3Ha4MTeNbHO OKpen.Ynpaxnenve 5: a) vexopHoe nonoxeHue — To xe, Marka npasol Horn Mexay nanbuaMn nes‘ 6) o¥eHb MmepneHHbii nosopor sneso MOBOPOTOM ronoas! anpaBo 8) NOBOpOT B Apyryto cTOpoHy. Ynpaxnenue 6: a) wexonHoe nonoxKeHue — To xe. Flopbokky CorHyTO Nesol Horm nonoxuTe Ha KoneHO sbinpAMNeHHOK npasoi. Bce Teno pepxuTca Nut Ha pykax W NATKe: 6) cnupantHeii nosopot sneso c nosopoTom roioabi enpaeo 8) nosopor anpago.Ynpaxnenve 7: a) cxogHoe nonoxeHne — To xe, SlopEnKky COrHyTO paso HOM nonoxKuTe Ha KoneHO BbINPAMNEHHON nesolt 6) cnmpanbHbii nosopot eneao c noBopoTom rOnoBb! EnpaKo; 8) nosopor snpaso Ynpaxnenne 8: a) vexogHoe nonoxeHwe — tynoBmuye YAepkuBaeTca Ha BbINPAMNeHHEIX pykKax Mm COrHYTBIX, PACCTABNEHHEIX B CTOPOHBI HOraX. NossoHOUHnk AepxKaT Kak MOXHO NAMES: 6) cnupantHeii nosopot sneao c nosopoTom ronoab! enpaeo’ B) MOBOPOT B Apyryto cTOpoHy. Mpn sbinonHeHnm store ynpaxkHeHua He BosHviKaeT YyacTsa ycranoc™m, Tak Kak Macca Tena yaepkpaeTca Ha sBCex YeTEIpeX KOHEYHOCTAX.Ynpaxnenue 9: a) wcxopHoe nonoxeHne — Tynoanuye yAepKnBaeTca Ha BbINPAMNEHHBIX pyKax COTHYTEIX, HO COMKHYTEIX Horax. MosBOHOMHIMK AepKaT» Kak MOMHO NPAMES: 6) cnwpanbHbii nosopor eneao, KoneHn commHyTbI. Fonoay noBepHyTb enpaso 8) NOBOpOT B APyry!0 CTopoHy. Yapaxnenue 10: a) MoxogHoe nonoxeHne — tynosvue ynepxusaetca Ha BbINPAMMEHHbIX pPyKax corHytom paso Hore. MonoxuTs nogbhKky nesoii Horn Ha KoneHO npasoi, 6) cnupanbHeili nosopot BneBo c nosopoTom ronogb! snpaso, 8) NOBopoT B Apyry¥0 cTOpoHy.Ynpaxueune 11 a) wexogHoe nonoxeHne — TynoBnuye yaepxueaerca Ha BbINPAMNeHHBIX pyKax UV corHytoH nesoh Hore Monoxute nopboRky npasol Horm Ha KoneHo neBo 6) cnnpanbribit nosopor sneso c noBopoTom ronogt! enpaso. 8) NoBopor B Apyryto cTopoHy 10-e uw 11-e ynpaxHeHma npouje, 4em avanormubie 6-e M 7-2, Tak Kak CorHyTan onopHaa = Hora.-««sObnranaer ~—Gonbwelt ycrovuneoctbio TUMHACTUKA AA NOSZBOHOYUHMKA Kpome nepeuveneHHbix Ha nosBOHO4HMK GnaroTBopHo gelicTeyoT nonyrMMHacTHMuecKne ynpaxvexna Mpusogum HavGonee nonesHbie Ha Hix Tosa «co6aKka» — «Kor» SaHsT ropmscHTaNtHoe NONOKeHWe — CTaTe Ha KONeHH M1 BbiNpAMNeHHBIe pykn PuTM AbiKaHis — HOpManbHbiA CHayana HyxXHO BbITHyTS, 3aTeM NPOrHyTb NOsBOHOUHK CrvGatenbHie ABWKeHVA cONpOBOxAaTe ABMKEHMAMM ronoBbI, aAKTUBUSMpyA BEC NOsBOHOUHIK. YnpaxHeHne MOXHO noBTOpATh AO cTa pas FocneposatentHocTs sbinoneHina YNPAaXHEHWIS CTATS Ha KONEHH, BLINDAMMMTS PYKM M ONePeTBOA Ha KUCTH TAK, YTOGBI NOSBOHOYHHK HaXOAUNCA B TOPY3OHTANLHOM NonoxeHHK (cpoTO a), COXpaHAR HOpManbHoe AbixaHie, MATKUMM QBWKEHMAMM TIOMepeMEHHO MeHATS NONOKeHMA NOSBOHOUHMKA — CHaYANa BbITHYTS («cna KOWKH»), 3aTeM nporHyTe («cnuHa CoBaKH») (boro b MC) Ynpaxteniie abinonHaTs exeaHesHo no 50 pas.Ynpaxenme Ha pasru6anue-norarusanne VcxonHoe nonoxenne — pyku scons Tynoauua, HOT BbinpsaMneHbI. MepesecTn BbINPAMNeHHbIe pyk 3a ronoBy (cpoTo a) Nozats nesoe Gezpo m nesoe nnevo snepea no HanpasneHilo nanbyes cronsi. Mponenats To Ke fBWKeHMe npaBbiM Gezpom u npaseim nnevom (coro b, c) YnpaxKHeHme — HYSKHO —BLINONHATS nonepemeHHO no MeHbuei mepe 20—30 a3, CoxpaHan HOpManbHoe AbixaHne, Cnezyet cnepure, uTO6EI BbINPAMNeHHEIe Pykh M HOrM OOpasosbisann TpsMyto NMHMIO. Heo6xozumo oTMeTHTb, YTO noKas ABwxeHHA Gezpa uM nmeya GOBONbHO TpyZeH, Tak KaK HOra CMEUJAeTCA MMU Ha HECKOMEKO caHTumetpos. Ha cbotorpacbuax b, ¢ sro NPORBIKEHME MOxHO 3AMETHTE MMW no pykam u crynam Bpamenne cugs (no8a «Kopone px») Ha ororpacbuax nokasaHbl pasniulible BapmalTel nonOkeHAM cugA, KakxOe 3 KOTOPEIX BbIsbIBAeT CHMpanbHbIi NoBOpOT nosBCHONHMKa Halla 3apa4a cOcTOUT 6 TOM, 4TOObI NoKasaTb uurarenio adbiext AaHHbix no «Kopons pbiG» oTHOCMTCS K NosaM KnaccMHeckol or. B cany 3TOro OHA NOAPOGHO onHcLIBAeTCA 80 BCex KHUTaX 0 Hore. Kaxabii M3 npvBoquMbix sapnaHToB KOHWeHTpPyeTCA Ha NOsBOHOUHMKe. PeKomeHayeTca sanepxka Ha nocneaHei dbase B TeveHne naTH W Conee muHyT. To oBecnewMBaeT HOpManbHoe KposockaGxeHne cna6bix MecT, NPHNeraOWMX k NOSBOHOUHAKy. ToNbKO MPM 3TOM ynpaxHeHHe GyzeT NO-HACTORUJeMy MON3HO Mi BbINONHHT CBOM BOCCTaHaBNKBAIOU\Ne cbyHKuMN. Ovo oxasbisaet mM noGouHbie sospelicrBus: ykpennaer myckynarypy nosBOHOWHWKa OKononosBoHONHOM OGnacT, pacTarMeaeT CBASKM M YTOHBWaeT cyXOKMNMA, 8 cHRY Mero packpenowaiorca cycraBbt Tlepeg npuiaTiem nokasaHHbix Ha cboTorpacbHisx N03 PeKOMeHayeM BLINONHKTS NpeABApuTENbHbIe anemeHTb! ynpaxheHns: * cecTs Hanon, BLiNpAMUTE HOT; + ctyniio npasokt Horv nocrasiTs pazloM napannensHo HapyxXHoit cTopoHe nesoro Genpa; + HapyxkHylo cTOpoHy nesoro nneva pacnonoxkNTs 3a NOBHATEIM KONeHOM npaBok HorM. KucTBIO neBOH pyka OxBaTUTe NpaBy!O Tone; * new w ronosy nosepHyTs snpaso, npasyto pyky sanoxKuTs sa cnuny. SacbuKcuposaTe nonoxeHne; * 8 OGpatHo nocnegosatensHocTh BepHyTsCA B UCKOZHOe NonoxKeHHe. BeinonHiT sce yNOMAHyTbIe SnemeHTbI 8 OpaTHoM HanpasneHnu, MocnenosarensHocTs snemeHTos OcHOSHOrO ynpaxKHeHMn: + COrMyT® Nesylo Hory, MATKy nOCTasHT’ PAZOM c AroRUYeH. CrynHio npasoA Horm nocTasHTe pAoM ¢ nesbim Geapom. Oreectu npasyto pyky 3a cnuwky, onepeTbcA Ha Hee (cpoTo a)* Hapyxkiyio cropoHy nesoro nneva pacnonoxuT 3a NOZHATLIM KOMeHOM npaBoi HorM, PyKy NONOuTS HINKE COrHyTOrO KONeHa NeBOii (‘porto b) = OxsatuTe Gegpo npaBoii pykor, KUCTEIO OXBATHTS NOALIKKY NPABO! HOM (%KNBOTA, OHO RonontuTensHo OSecneunBaeT BHYTPEHHMN MaCcaX OpraHos ero BepxHel YACTH SAKMIOUEHVE Haw sambicen c camoro Havana umen onpeneneHHyio —oTnpasHyio © TouKy, — MOSBOHOHNK YenoseKa ostomy Mbi yaenvnn OCHOBHOe §=BHYMaHVe §=NVWb = NPaKHEHMAM «kpoxogian» Kio gonroe apema Gyaet saHuMateca STMMM yNPAaxHeHWAMM, HECOMHEHHO, NpMHeceT caceMy — 30POBbI0 = TOMKO ony. BnaronpuatHbie vaMeHeHiA QOBOMLHO cKOpO aakpensTca 8 opranvame Xorenoce Obi, 470Gb! 37a KHNTA ABHNACS TEM TONYKOM, KOTOPbI NOMOr GbI nioasiN cTpanaiowm GonaMn B chute, cTaT’ 3z0poBbIMn