RU2528632C1 - Method for recreative gymnastics 'motion' - Google Patents

Abstract

FIELD: medicine.

SUBSTANCE: method involves performing the gymnastics with the use of a wand or wands. The exercises are started from a stable manoeuvre position: feet shoulder width apart and spring-like, minimal knee bend, feet in parallel, feet area rest, straight body, forward sight, stomach and buttocks tight, hand grasping the wand, or both hands grasping the wands. The dynamically stable motions are performed along closed curved trajectory in a figure of eight on the basis of normal acceleration to a spinal axis inside a projection of the body area. Each motion represents a systemic space-time interaction of three controlled axial balance (AB) of the locomotor system: a central bearing axis is the spinal column; a leading lower AB is the hip complex, including a pelvis and lower extremity levers; a dependent upper AB is the shoulder complex and upper extremity levers in the form of four interaction modes of the AB in relation to a common vertical axis - the spinal column: twisting and rotational interaction, counter folding interaction and swing rocking. For twisting, the AB performs horizontal counter or cross vibrations in relation to the spinal column. For rotations, the AB performs co-directional or unidirectional motion of similar end points of the shoulders and pelvis. For folding, the spinal column is folded front, to the right and to the left, backward bow with the pelvic lever moving towards the shoulder lever. For swing rocking, the shoulders and pelvis move in the opposite direction forward-backward, to the right - to the left to balance each other.

EFFECT: body health improvement in natural motions by controlling the coordinated movements of the locomotor apparatus as a single functional system taking into account the individual anthropometry of each individual in the complex combination of the movement with an intention will, a presentation conception and a feeling sensation.

93 dwg

Description

The invention relates to physiotherapy exercises and can be used for general strengthening purposes when conducting physiotherapy exercises, as well as for special training of athletes, various contingents of sick and healthy people.

There is a method of healing the body, involving a combination of yoga exercises with symptomatic treatment, taking hot baths, as well as taking a biostimulating mixture, including aloe juice, cranberry juice and honey (see, for example, RF patent No. 1831336, А61Н 33/00, 1993 g.).

The known method is used in the prevention and treatment of chronic radicular syndromes. However, this method is highly targeted because it is suitable for certain individuals with a specific disease.

There is a method of wellness gymnastics, including preparatory exercises and a series of changes in the position of the spine with a sequential increase in muscle load, including movements to stretch and twist (see, for example, RF patent No. 2266093, A61H 1/00, 2004).

The known method provides improved posture, however, it is difficult to learn.

The closest in technical essence and in the aggregate coinciding for a greater number of signs with the claimed method is a method of health gymnastics, which includes a set of gymnastic exercises using exercise machines in the form of sticks (see, for example, RF patent No. 2383325, А61Н 1/00, 2010 )

The organization of work in a known manner leads to stiffness and incomplete study of the volume of movement of the levers in the joints, in particular the work of the shoulder lever and the entire hip complex (pelvis and legs) during natural movements, the movement occurs in stages, the movements of the hands are not coordinated with the movement of the legs and investment is not taken into account inertia of body weight.

The technical problem to be solved by the claimed method of improving gymnastics with an indication of the technical result provided is the healing effect of the body during natural human movement by controlling the coordinated movements of all the levers of the musculoskeletal system as a single functional system, taking into account the individual anthropometry of each person, and when a complex combination of movement with will (intention), thought (representation) and feeling (sensation).

The invention, according to the applicant, is new and carries an inventive step, since at the filing date of the application the presented totality of all actions on a material object - a person and the procedure for performing these actions are unknown. The proposed method of health gymnastics is widely tested.

Thus, the proposal of the applicant meets all the conditions of the invention.

The technical result is achieved by the fact that the method of health gymnastics, including performing exercises using a gymnastic stick or sticks, according to the invention, the exercises begin from a stable maneuverable position (UMP): legs shoulder-width apart, knees slightly bent, feet parallel, legs spring, emphasis is made the entire area of the feet, the body is straight, look ahead, the stomach and buttocks are tightened, grab the stick with a brush, or hold a stick in both hands, perform exercises that include dynamically stable s movement along a closed curved trajectories - "eight", based on centripetal acceleration to the vertebral column within the projection area of the body; in this case, each movement is a system of spatio-temporal interaction of three controlled axial balances of the musculoskeletal system: the central axis-support - the spine, the leading axial counterbalance - the hip complex, including the pelvis and levers of both lower extremities, the dependent upper axial counterweight - the complex of the shoulder belts and levers of the upper extremities, and this interaction is carried out in the form of four types of interaction of axial balances relative to the common vertical axis - p of the spine: interaction by “twisting”, “turning”, counter interaction “folding” and swinging - “swing”, while when “twisting” the counterweights make horizontal counter or cross oscillations relative to the spine, when interacting with “rotation” the balances carry out unidirectional or unidirectional movement extreme points of the same shoulders and pelvis; when the type of interaction is “folding”, the vertebral column is bent forward, to the right and to the left, bending backward, while the pelvic lever is moved towards the shoulder lever: when the type of interaction is “swing”, the movements of the shoulders and pelvis are carried out in opposite directions, back and forth, left and right while balancing each other.

The drawings show the sequence of movements of wellness exercises.

Figure 1-21 shows the sequence of movements with one stick in 21 positions of the frontal projection.

On Fig-42 presents a sequence of movements with two sticks in 21 positions of the side projection.

On Fig-72 - the same, in 30 positions of the frontal projection.

On Fig-93 - the same, in 21 positions, rear view.

Consider the basic exercises that underlie wellness exercises.

An example of a specific set of exercises in which the inventive method of health gymnastics is implemented.

Each movement in fitness gymnastics is a system of spatio-temporal interaction of three controlled axial balances. Such a movement can be called a chronotopic organized movement (STROKE), a “chronotope” according to A.A. Ukhtomsky means a complex of spatio-temporal relations of objects and phenomena, and organized movement, in this case, is a coordinated, ordered, coordinated movement of all parts of the musculoskeletal system as a single functional system.

In the gymnastics course, the musculoskeletal system is considered as a system of controlled axial balances, which consists of three main departments:

- The central axis-support (CO) - the spine, which is the main connecting element of the counterbalance system, its dynamic support;

- Leading (lower) axial counterweight - the hip complex (TAC), which represents the pelvis and levers of both lower limbs;

- The dependent (upper) axial counterweight is the complex of the shoulder complex (CPP), which represents the shoulder girdle (the combination of the scapula, collarbone, chest and shoulder joint, levers of the upper limbs). The set of basic elements is a structure that represents the unity of naturally located and functioning parts - the musculoskeletal system.

Exercises begin from a stable maneuverable position (UMP): legs shoulder-width apart, knees slightly bent, feet parallel, legs spring, emphasis is placed on the entire area of the feet, body is straight, look forward, stomach and buttocks are pulled up, wrap a stick with a brush, or both they hold the sticks on the stick, perform exercises that include dynamically stable movements along closed curved paths - “eights” based on centripetal accelerations to the axis of the spine inside the projection of body area. Each movement is a system of spatio-temporal interaction of three controlled axial balances of the musculoskeletal system: the spine, the hip complex, the complex of the shoulder girdle and the levers of the upper limbs.

The movement begins immediately with the whole body from the feet. The promise comes from the pelvis and legs when the ankle is actively working, the TBC moves along the "eight forward" trajectory, the pelvis and legs move diagonally forward from right to left, with a slight straightening up. There is a slight twisting of the left foot with separation and turning of the heel inward and focusing on the forefoot, the weight is distributed evenly between the two leg supports. The body rotates smoothly to the left with the center of rotation in the spine, while the right hand begins to draw the arc of the figure eight diagonally from the bottom up, rising with rotation relative to the longitudinal axis of the forearm to the outside (supination), the shoulder joint is pressed to the chest due to the operation of the clavicle lever, while the left hand (shoulder joint) symmetrically makes a circular motion in an arc from the bottom up with pressing the shoulder blade to the spine. Next, the pelvis and legs, drawing an arc of eight, reach the amplitude border of the left hip joint, rolling along it from left to left, exit along the diagonal of the eight, with a decrease in the center of gravity (t.t.) due to the depreciation functions in the joints of the legs and pelvis. The hand along with the stick continues to move along the arc from top to bottom, crossing the center line of the spine in front and turning inward relative to the longitudinal axis of the forearm (pronation). The displacement of the pelvis and legs from the extreme left position occurs diagonally forward-right to the extreme right position with the movement of the body up with straightening in the joints of the knees. There is a slight twisting of the right foot with separation and turning of the heel inward, focusing on the forefoot, the weight is distributed evenly between the two leg supports.

The case begins to unfold to the right with the right hand and stick. The stick moves diagonally from the bottom up (pronation). The pelvis and legs, drawing an arc of eight, reach the border of the amplitude of the right hip joint, rolling along it from left to right, go to the diagonal of the eight with a decrease in the center of gravity (t.t.) due to the depreciation functions in the joints of the legs and pelvis. The hand, along with the stick, continues to move along the arc of the eight from bottom to top and top to bottom, crossing the center line of the spine at the back and turning outward relative to the longitudinal axis of the forearm (supination). The shoulder joint and the shoulder blade of the right hand begin to be pressed against the spine symmetrically by the movement of the right hand, the left hand (shoulder joint) also moves in a circle and is pressed by the shoulder to the chest (centripetal accelerations). From this moment, a full cycle of movement begins, the right foot is rolled along with its full placement on a support with the exit of the pelvis along the diagonal “eight forward” from right to left. The pelvis and legs move diagonally forward from right to left with a slight straightening up. There is a slight twisting of the left foot with separation and turning of the heel inward and focusing on the forefoot, the weight is distributed evenly between the two leg supports. The body turns smoothly to the right with the center of rotation in the spine, while the right hand begins to draw eights diagonally from the bottom up, rising upward with the rotation relative to the longitudinal axis of the forearm (supination). The shoulder joint is pressed to the chest due to the operation of the clavicle lever, while the left hand (shoulder joint) symmetrically makes a circular movement in an arc from the bottom up, pressing the shoulder blade to the spine. Exercises with one stick are further expanded to work with two hands, where complex coordination figures allow you to work with each hand independently of the other, with the coordination of the right and left sides of the body.

The execution of a figure with two sticks is completely similar to the described figure with one stick. The moment of work is reduced to the synchronous movement of the right and left hands when extending the arms with an angle of 180 degrees. Simultaneous movement of the trajectories of the hands occurs around the figure eight, both hands rise in an arc from bottom to top counterclockwise when turning the body to the left and both hands rise in an arc from bottom to top clockwise when turning the body to the right and in front and behind the circle of eight cross the center line of the spine. It is advisable to use an additional technique - this is connecting the cone of rotation of the arm of the forearm (closing and opening the elbow) when the body is rotated to the left, the right front hand makes the forearm rotate counterclockwise (closing, bending at the elbow), and the left rear clockwise (opening, straightening in elbow). Each movement needs to be worked out for both the right and left hands in different modes of operation - the movement of the pelvis at "eights forward" and "eights back", at a slow and fast pace, smooth and torn pace. The process of coordinating the activity of the muscles of the body and levers of the musculoskeletal system is aimed at the successful fulfillment of the motor task. In the dynamically stable motion formed, the automatic balancing of all inertial movements occurs without producing special impulses for correction, the movements are performed easily without visible effort.

In the gymnastics course, four types of interaction of axial balances through the spine are distinguished: interaction by “twisting” (counter-movement), interaction by “rotation” (codirectional), counter interaction “folding” and “swing” (swinging).

In the case of the “twisting” type of interaction, the counterweights make horizontal oncoming or “cross” oscillations relative to the common vertical axis. If one step with the right foot, the extreme point of the hip joint goes forward, then the extreme right point of the shoulder joint goes back, and if one step with the left foot the rightmost point of the hip joint moves back, then the extreme right point of the shoulder joint moves forward.

The extreme left points of the axial balances also move. The central axis of the spine connecting them acts as a dynamic support-shock absorber.

With the type of interaction “turn”, the interaction of the balances is characterized by co-directional or unidirectional movement of the same extreme points of the “rocker arms” and the pelvis. If the extreme right point of the lever of the pelvis moves forward, then the extreme point of the "rocker arms" moves forward. That is, the extreme points of the axial balances move unidirectionally. First, the pelvis accelerates the shoulders, and then the shoulders, using the acceleration of the legs and pelvis, transmit the movement along the chain to the arm.

With the type of interaction “folding” (oncoming), the spinal column bends forward, to the right and to the left, and bends backward. With this type of interaction of axial balances, the pelvic lever moves towards the rocker arm.

When the body is “swinging” (“swing”), the shoulder girdle and pelvis move in opposite directions - in different directions, balancing each other, “swinging” can occur back and forth, left and right.

Since the oscillations of the pelvis during walking occur within the specified boundaries of possible amplitudes, and the hip joints rotate when the limbs are displaced, the extreme points of the pelvis, when returned for subsequent repulsion, move along a closed curve, forming a spatial figure eight, inside the projection of the support area. In gymnastics, the course of such eights distinguishes two: forward and backward. When walking, the displacement of the pelvis is more pronounced, and the displacement of the shoulder girdle is more hidden. In addition to horizontal vibrations, the extreme points of the frontal “shoulder axis”, called “rocker arms”, also oscillate up and down relative to each other, like the different ends of a swing. Such a volumetric oscillation back and forth, up and down leads to the movement of the extreme point of the shoulder joint around the circumference, these trajectories during movements combine and characterize the natural movements of the levers, like spatial eights, which in all parts of the system of controlled axial balances are a “floating” way of movement. There is a relationship between the movements of the rocker arms and pelvis: when the rocker arms rotate forward, the pelvis makes a figure eight backward, when the rocker arms rotate back, the pelvis makes a figure eight forward. The dependence of the upper extremities on the shoulder girdle is obvious, since without the collarbone, scapula and shoulder joint, the shoulder lever does not move, and the upper arm cannot move without the shoulder lever, etc. The same applies to the dependence of the pelvis and legs. Therefore, the upper and lower extremities in the gymnastics course are considered as components or elements of axial balances. Each counterweight has right and left sides, and the limbs are composed of levers connected by hinged joints. Relationships exist not only between the upper and lower complexes, but also within the complexes themselves: the interaction of the right and left sides, the interaction of the limb levers (shoulder-forearm-hand, thigh-lower leg-foot). Similar interactions occur using the central axis-support of the spine (CO).

The main trainer of the gymnastics is the gymnastics stick. GYM STROKE consists of three parts:

The first part is a set of exercises with one stick and consists of figures: curling, curling with a twist, inward rotation, outward rotation, small figure eight from the shoulder (top-down), small figure eight from the hip (bottom-up), large figure eight from the shoulder , the big eight from the hip, spiral inward, spiral outward.

The second part is a set of exercises with two sticks (a stick in the left and right hands) form double figures, reflected in the first part. Particular attention should be paid to the work of figures with sticks in movements that should be natural, i.e. ensure stability and maneuverability (speed) in different modes and directions, while the movements of arms and legs should be coordinated.

The third part is a complex of double different-figure rotations, which are mutually opposite and difficult to coordinate. For example, the right hand is the figure eight from the shoulder, the left hand is the figure of eight from the hip or the left hand is curling with a twist, and the right hand is the spiral inward and so on. All movements of the levers of the musculoskeletal system, as a system of controlled axial counterweights (the hip complex, the complex of the shoulder girdle, the axis of the spine) and the movements of the stick, are always based on centripetal accelerations relative to the single central axis of the spine due to the return movements along closed and cyclic trajectories in the form of cones, eights and spirals. As an example: pressing the shoulder joint to the chest when moving the arm forward and pressing the shoulder blade to the spine when moving the arm back. Particular attention should be paid to "swimming" in the joints of the levers of the legs and lumbar spine. As an example: the movement of the feet, knees and pelvis along the paths of "eights forward" and "eights back" with simultaneous depreciation function in these joints up and down. When performing figures, it is necessary to achieve clear feelings of the correct parameters of the figures. That is, it is necessary to constantly mentally monitor and correct the correct parameters of the figures' performance through sensations during the whole movement, each time "living" the movement from the initial to the final phase. This combination approach - thought, sensation, movement in one action - will reduce training time, significantly improve the quality and rationality of the action and the ability to maintain good health at any age.

The proposed method of health gymnastics is aimed at enhancing the effect of healing the body during the natural movement of a person by controlling the coordinated movements of all the levers of the musculoskeletal system as a single functional system, taking into account the individual anthropometry of each person.

Claims (1)

A method of wellness gymnastics, including performing exercises using a gymnastic stick or sticks, characterized in that the exercises begin from a stable maneuverable position (UMP): legs shoulder width apart, knees slightly bent, feet parallel, legs spring, the emphasis is on the entire area of the feet , body straight, look ahead, stomach and buttocks are tightened, grab a stick with a brush, or hold a stick in both hands, perform exercises involving dynamically stable movements along closed curved trails ectories - “eights” based on centripetal accelerations to the axis of the spine within the projection of body area; in this case, each movement is a system of spatiotemporal interaction of three controlled axial balances of the musculoskeletal system: the central axis-support - the spine, the leading axial counterbalance - the hip complex, including the pelvis and levers of both lower extremities, the dependent upper axial counterweight - the complex of the shoulder belts and levers of the upper extremities, and this interaction is carried out in the form of four types of interaction of axial balances relative to the common vertical axis - p of the spine: interaction by “twisting”, “turning”, counter interaction “folding” and swinging - “swing”, while when “twisting” the counterweights make horizontal counter or cross oscillations relative to the spine, when interacting with “rotation” the balances carry out unidirectional or unidirectional movement extreme points of the same shoulders and pelvis; when the type of interaction is “folding”, the spinal column is bent forward, to the right and to the left, deflection back, while the pelvic lever is moved towards the shoulder lever; with the type of interaction, the “swing” of the movement of the shoulders and pelvis is carried out in opposite directions, back and forth, left and right, while balancing each other.

Images