2.Best Exercises To Train Your Body Control
Constructed gymnastics
Body movements are the result of the combined action of muscles,
bones and joints
Muscles are primarily responsible for movement.
The bones act as levers, connecting rods operated by the muscles.
The joints are points of support, axes.
Constructed gymnastics or training gymnastics acts on the cycles in two ways:
- it softens them, in order to lengthen them
- it develops them, in order to strengthen them and increase their volume.
The constructed gymnastics exercise can be viewed in terms of space,
in terms of time, in terms of starting positions.
Exercise built in space
The exercise built must be localized, that is to say limited to a region or
a muscle group and carried out in well-defined plans.
- the frontal or lateral plane, which passes through the line of the shoulders,
The correction must always be made starting from the points of support
: it is impossible to construct an exact movement if the base is false.
Exercise built over time
Before the movement.
Prevent possible faults by choosing the starting attitude.
During the movement.
The correction must be ensured by the respect of the planes,
not only in the starting position, but during the movement.
At the end of the movement
The finish position allows the students to become aware of the
movement and the educator to control its correct execution.
The rhythms of movement
Experience leads to adopting a relatively slow pace.
This is for the following reasons.
The quality does not adapt well to a fast pace or rushes (wire must nevertheless adopt this lively pace for certain exercises).
Fast movement leaves much less trace than slow paced exercises.
The best pacing is one that is based on the breathing rate.
The repetition of the movement
The repetition of the movement is related to the fatigue of the basic attitude,
the intensity of the movement itself, the age and the training.
observe signs of fatigue.
Starting positions of the built exercise:
We distinguish between fundamental positions,
derivative positions and annex positions.
The fundamental positions are the different ways of resting on the ground: standing, kneeling, sitting, lying, suspended, inclined support
Derived positions are variants of fundamental positions
Ancillary positions are attitudes (especially of the arms and hands)
added to the fundamental or derived position, either for the purpose
of progression or to provide a precise starting position.
Example:
Basic position: standing.
Derived position: anteroposterior deviation.
Auxiliary position: hands on the shoulders.
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| Standing |
There are two positions:
"Standing: the upright attitude is a neuro-muscular result: it is educated from a sensation. It is linked to the control of the following nine articular relays: ankles, knees, pelvis, middle region of the spine. Column cervical, head, shoulders, elbows, wrists.
Standing fixed: standing fixed tends to the straightness of the vertebral curvatures; it is a very tiring exercise which does not have to be held for long. The education of fixed standing is first of all on the wall, by controlling
Derived positions:
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Antero-posterior deviation Small station deviation Large station deviatio |
Front point , Rear point Side joint Standing with support (bench)
Fundamental position
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| On your knees |
This position is especially valid for the good balance of the pelvis.
It is the convenient starting point for training the spine, either keeping Irone
straight or tilting it forward. The different arm positions come again to
bring, by the gradual lengthening of the lever, a very rich range of progression.
Mistakes to avoid:
Basin tilted forward.
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| Half on her knees erect |
Half Knee Erect: Serves as a starting position for rotation exercises
(on the front knee side) and back extension exercises.
Lateral Half Knee: Serves as a starting position for lateral trunk tilt exercises.
Kneeling on all fours: position used for preparam exercises for front support,
for back placement.
On knees sitting upright: allows the positioning of the pelvis.
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| Side half kneeling Kneeling on all fours |
Lying position
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| Back layer Feet on the bench |
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| Back layer |
Fundamental position
Eliminate gravity.
Very favorable to make the beginners and the pupils of a weak level.
Derived positions
Supine: for rehabilitation exercises for upright posture, breathing and
abdominal muscles.
Lying Down: Provides an excellent starting position for back and
leg extension exercises.
Lateral lying: for hip rehabilitation exercises and leg exercises:
can also be used for lateral support on the elbow or the outstretched arm
(weight training and positioning of the shoulder, trunk, etc.).
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| lateral lying |
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| Lying prone |
Sitting
Fundamental position
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| Sitting on the ground |
Sit upright on the ground.
Sitting on a bench.
Derived positions
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| Sitting on a bench |
Sitting astride the bench: the action of tightening the bench with the legs
promotes blocking of the pelvis and allows better trunk rotation exercises.
Sitting on the bench, legs straight: can be used as a starting position for arm,
back or abdominal exercises (feet held by an assistant).Sitting on the bench,
legs straight: can be used as a starting position for arm, back or abdominal exercises (feet held by an assistant).
Sitting on the ground, legs crossed (tailor): corrects the lumbar curvature by tensioning
the posterior thigh muscles; useful in exercises of mobilization and education of
the dorsal plane.
Sitting on the floor, legs-hook tight, feet flat: allows correction of the pelvis.
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| sitting on the ground with my legs stretched out |
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| sitting on the bench, legs outstretched |
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| sitting astride the bench |
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| sitting on the ground cross legs |
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| sitting on the floor, legs-hook talons |
Fundamental position
The main points of support are no longer the only lower limbs.
The weight of the body
is evenly distributed over the arms. Attention is focused
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| inclined suspension |
the muscles of the shoulder blades are used very intensely.
There are two types of suspension:
Free or passive suspension: stretched muscles, lumbar hollow,
neck sunk into
the shoulders; this position should be eliminated in maintenance gymnastics.
Active suspension: flat kidneys, tucked in chin, low shoulders,
shoulder blades close together; it's more of an exercise
than a suspension.
Derivative positionInclined suspension.
Fundamental position
The weight of the body is distributed on the shoulders and secondarily on the feet.
There are two kinds of support:
Position in inclined support
The inclined support exercises are complementary to the inclined
Suspension exercises: the suspension solicits the muscles of the posterior
plane of the body, the support exercises those of the abdominal wall.
Derived positions
Facial support
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| Facial support |
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| Oblique arms down Hands to hips Hands to collarbones hands to shoulders side arms |
Hands candlesticks Hands to the head Oblique arms up
Hand to forehead Hands in hoop Vertical arms
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