First, the characteristics and functions of unarmed exercise: unarmed exercise is one of the basic contents of gymnastics.
(1) Features of freehand exercise: Freehand exercise is a single action or a complete set of actions composed of different actions of different parts of your body. Therefore. Unarmed exercise is rich in content. The movements are simple, complex and varied. They can do it by one person, two people or in groups. Can be done in a fixed position. Do it during the trip and cooperate with each other. It is suitable for people with different occupations, ages, genders and health levels to choose exercises. Doing a set of exercises, which takes less time and has great effect, is not limited by the conditions of venues and equipment, and is very popular among teenagers, children and the masses.
(2) The role of unarmed exercise: Regular unarmed exercise can cultivate people's correct posture, improve their physical fitness, enhance the functions of various organs and systems of the human body, promote health, enhance their physical fitness and cheer up their spirits. Bare-handed exercises can also prevent and correct bad body posture. Eliminate physical and mental fatigue and improve study and work efficiency. Unarmed exercise is also a preparatory activity and an auxiliary exercise for various sports events. Broadcast gymnastics is a form of unarmed exercise, which is widely carried out in our country, especially in schools, and plays an important role in promoting the normal physical development, health and physique of young children.
Second, several factors affecting the action and effect of unarmed exercise and their application
Like other sports, unarmed exercise is carried out at various speeds in a certain space and time. Therefore, when creating and using all kinds of unarmed exercises, we must correctly understand the body posture, direction, range, frequency, speed, route and rhythm, so as to master the law of movement change, reasonably arrange the amount of exercise, consciously change the amount of exercise, and selectively exercise certain parts of the body to increase the diversity of movements. Only by mastering the above action elements and making reasonable arrangements according to the actual situation can we better highlight the theme, achieve the goal and complete the task.
Generally speaking, the following factors will affect the action:
(1) posture: refers to the external performance of action. Include a starting posture. Posture in motion and ending posture. The change and correctness of body posture directly affects the difficulty of movement and the effect of exercise. For example, when leaning forward; The difficulty and effect are different when the legs are straight or bent; The former is more difficult to have a correct posture, which can lengthen the muscle ligament at the back of the thigh, while the latter has an incorrect posture and is easy to complete the movement, but it can't achieve the expected effect of exercise.
(2) direction of action; Refers to the direction of movement. The direction of action is general; In unarmed exercises, six basic directions are often used to explain movements: front, back, left, right, up and down. Different movement directions affect different muscle groups. For example, when the body bends forward, it mainly affects the back muscles. When the body flexes backwards, it mainly affects the abdominal and back muscles. When bending to the left (right) side, it mainly acts on the muscle groups on the side. Therefore, the correct use of action direction can exercise the muscle groups in different parts more effectively.
(3) Range of motion: refers to the distance that the body or a certain part of the body moves when doing an action. The greater the amplitude, the greater the amount of exercise. Therefore, choosing different amplitude movements is one of the effective means to adjust the amount of exercise.
(4) Action route: refers to the connection line of the movement track of the body or some parts of the body when doing the action. The change of action route has a direct impact on cultivating coordination ability. Such as two arms around the ring.
(5) Action frequency: refers to the number of repeated actions per unit time. The more times you repeat the action at the same time, the greater the burden on your muscles. In unarmed exercise, we can use different action frequencies to increase or decrease the amount of exercise.
(6) Motion speed: refers to the distance that the body or a part of the body moves in unit time. For example, the arm loops backward, and the speed of movement is different once and twice, and the former is twice as fast as the latter. So the speed of action also affects the amount of exercise. And muscle load.
(7) Action rhythm: refers to the ratio of time to complete each part of a single action or a complete set of actions in a unit time; It is mainly manifested in the alternation of speed, strength, exertion and relaxation. Action rhythm can not only improve work efficiency, but also help to master actions. If the movement rhythm is not well arranged, it will not only be difficult to master the movement, but also affect the exercise effect.
The above seven elements of action are closely related. When creating unarmed exercises, we should flexibly use the creative movements according to the objects of creation, the tasks to be solved and the characteristics of each element.
Third, how to create unarmed gymnastics
(a) Create the principle of unarmed exercise
1. has a clear purpose.
There are many movements of unarmed exercises, and the methods of practice are different. To give full play to the role of unarmed gymnastics, when creating a whole set of movements, we must first have a clear purpose and choose the content according to the object and the task to be solved; For example, the object of practice (primary school students) must conform to the unbalanced physical development of students when compiling exercises; From the head, trunk, upper limbs, lower limbs, age and other characteristics. Attention should be paid to exercising large muscle groups, promoting the normal development of body shape and various organ systems, and cultivating the formation of correct body posture.
2. The principle of all-round development
When creating unarmed exercises, the choice of content should not only conform to the physical and mental characteristics of teenagers, but also pay attention to their all-round development. Therefore, the whole set of movements should include upper limbs, lower limbs, trunk, whole body, jumping and ending movements. The direction of exercise should be forward, backward and left and right, and the cultivation of correct body posture should be combined with the development of physical fitness, so that all parts of teenagers' bodies can be exercised and the all-round development of teenagers can be promoted.
3. The principle of reasonable arrangement of exercise
When creating a complete set of unarmed exercises, we must follow the physiological change law of human movement, that is, the amount of operation should be gradually increased from small to large. From slow to fast. From easy to difficult. Generally, take the first step or start from the upper and lower limbs that are often active; Such as standing still or stretching, upper limb movement, limb movement, followed by kicking movement, trunk movement (first from one side to the other), abdominal back movement or whole body movement, jumping movement, relaxation movement or stepping. The amount of exercise is from small to large; The muscles involved in the activity are from small to large, from less to more, from single to compound.
4. Be educational and creative.
The content of unarmed exercise is extremely rich. When creating a whole set of movements, we can not only choose different movements according to the actual situation, but also creatively create some new movements and new arrangements with distinctive themes, diverse forms and a sense of the times for different objects and requirements. Avoid single form, sameness and dullness. Through brisk and lively movements, small-scale formation changes and cheerful music, children are naive, lively and lovely. The teaching of unarmed exercise is also an important means of ideological and moral education for children, so we should also pay attention to the ideological education of children when compiling exercises.
The creation of unarmed exercises is generally by changing the starting posture, direction, amplitude, speed and route. Create something simple, generous, vigorous, graceful, lively and full of sense of the times; It also plays a practical role in improving teenagers' interest and exercise effect.
(2) Light apparatus gymnastics
Light equipment gymnastics is mainly unarmed gymnastics, holding light equipment, such as stick gymnastics, flower gymnastics, red flag gymnastics, dumb bell gymnastics and so on. It not only has the movements of all parts of the body, but also changes the movements of instruments, and can also use the characteristics of light instruments (highlighting the characteristics of instruments) to practice, such as stick exercises; We should make full use of the characteristics of sticks; Hold the stick, slide the stick, lift the stick, turn the stick, wind the stick and so on. Therefore, it is rich in content, diverse in forms and unique.
Attention must be paid to the practice of light instrument gymnastics;
1. Before practice, the instruments should be put in order, and the instruments should be put back before and after practice.
2. Adjust the gymnastics formation. (back and forth; Do not collide.
3. Strengthen organizational discipline education and practice under unified command.
4. Pay attention to the difficulty and moderate amount of exercise.
5. Action should highlight the characteristics of the instrument.
(C) the writing method of exercises
The order of practice: generally step first or start from the upper and lower limbs that are often active; Such as standing still or stretching, upper limb movement, limb movement, followed by kicking movement, trunk movement (first from one side to the other), whole body movement or abdominal back movement, jumping movement, relaxation movement or stepping.
1. Write the requirements and order of unarmed exercises;
(1) Clapping and imitating exercises-what a wonderful world, dumb bell exercises, flower exercises, red flag exercises and stick exercises.
(2) Number of sections: such as "Section I", "Section II" and "Section III".
(3) Action name: The name of each action is generally "Effect on the body", such as; "Stretch", or refers to the part of the action, such as; "Upper limb movement" can also be used to express the content of children's songs, such as "get up early in the morning, the sun shines, and the children get up early", and the lyrics can be expressed by actions.
(4) Preparatory posture: such as "stand at attention" and "stand at attention".
(5) The number of beats in doing exercises: for example, do two eight beats (2X8) in each lesson.
(6) Starting posture: such as standing at attention, standing upright, feet open, etc.
(7) Action parts: such as upper limbs, lower limbs and trunk.
(8) Action direction: such as forward, backward, left, right, inward and outward.
(9) Action methods: such as lifting, kicking, winding, winding, front (back) bending, etc.
(10) End posture: Return to normal posture.
(1 1) Action points of paragraphs.
(12) You'd better attach a sketch or photo to each exercise.
(2) Music selection:
1. Create or choose music according to the theme and style of unarmed exercises. Music should have a strong sense of the times and a vibrant tone.
2. Music should meet the requirements of rhythm and movement speed, so that music can be perfectly unified with movement structure and formation transformation.
3. The melody of music. The rhythm should be clear, which is convenient for teenagers to master and remember.
In unarmed exercise, music can replace passwords and commands. Good music accompaniment can accurately command the formation, movement changes and neat movements of teenagers.
5. Freehand music: You can "compose music" or "choose songs". Whether it is "composing" or "selecting songs", the rhythm of music must be clear and definite; There must be strength, tension and relaxation. There are generally three forms to create or select songs:
(1) Do exercises before music;
(2) Finish the music first, and then do the exercises;
(3) Music editing and practice are synchronized.
6. Music training: In order to achieve the unity of practice and music, music training is necessary; Usually take the following steps: first listen more → learn to sing with listening (or learn to do exercises first); → Practice while listening, or do it while singing or simply practice accompaniment (password) → Accompanying recording training (password). With the rhythm of music, you can practice unarmed exercises by clapping your hands, beating drums, ringing bells and singing children's songs.
3. How do Christians hold hands? Commonly used methods are:
(1) Language method:
1. Oral language: explanation, narration, narration and description; Password, instruction, prompt, oral evaluation, music accompaniment, silent reading, self-suggestion, etc.
(1) explanation and narration: explain the name and essentials of the learned action, and reveal the key and principle of completing the action. Interpretation must be based on the existing knowledge and experience of the object (student); The explanation should be targeted, intensive reading and practice. When explaining, the tone should be positive, the expression should be vivid, the metaphor should be appropriate and interesting, and the students' attention should be focused on listening. Mobilizing students' learning enthusiasm and inspiring them to think positively will accelerate students' establishment of action images and concepts.
Pay attention to the use of terms when explaining, so that teenagers can have a correct understanding of their body parts and names from an early age. In short, it is not easy to make the explanation vivid, vivid, concise, accurate and full of emotion. Therefore, every teacher should strengthen language cultivation.
(2) password. Instructions and tips:
1) password; Password is an important means to mobilize teams for exercises. The password of our country should be based on the Queue Regulations of the People's Liberation Army of China, and the passwords and actions of different countries in the world are different. Therefore, the requirements for passwords; First, be correct; Second, be clear; The voice is loud and powerful; Third, a strong sense of rhythm. Such as: "attention!" No advance orders, only moving orders; "Step by step-go!" "Run-go!" ; The front is only the nature of the action, and the back "walking" is only the command of the action. The speed, length and strength of the password should be determined according to the amplitude and nature of the action in the command drill. Such as kicking; Be quick, and the password should be short and powerful. Jumping movement; Call the password with a jump. Shout the password of abdominal back movement (full body movement) with longer action range. The final relaxation should be slow, and the password should be shouted easily and softly. In addition, some suggestive passwords can be used in practice. If you need to repeat the action, you can shout "May 6th 7. Do it again "; When you need to connect to the next exercise, you can shout "5.6.7". The body rotates. " Need prompt; One, two, three, four. Keep your arms straight. " When you need to stop practicing, you can shout "5.6.7. Stop" and so on.
2) Prompt and explanation: there are language prompts and manual prompts; Language prompt refers to the place where teachers use concise language to guide and remind students to pay attention when they do actions. Such as; "Raise your head", "Stand up", "Keep your hands straight" and so on.
3) Hand instruction: refers to instructing students to practice by hand; Such as; "Alignment". "Look left" and so on. Gestures play the role of silent language or orientation.
(3) Oral evaluation: refers to teachers' oral evaluation of students' exercises; "Good", "poor" and existing problems, and so on. Generally speaking, praise is the mainstay.
(4) Music accompaniment: it is an indispensable teaching method for unarmed exercise teaching. Music is an artistic language. Using the rhythm and melody of music to guide students to practice plays a great role in improving the sense of rhythm and beauty of movements, and can also stimulate students' interest in learning. Commonly used are piano, organ, tape recorder, tambourine, various percussion instruments and so on.
(5) Meditation and self-suggestion: "Meditation" means thinking about actions in your mind in silent language, which is related to the feeling of muscles. It not only expresses the action to be carried out in the mind, but also can appear the image of expressing the action. Generally, let students think about the order, main points and so on before doing the action.
Self-suggestion; It refers to a way to warn yourself with silent language. Recalling the teacher's hints before doing the action is conducive to building confidence in completing the action.
(2) intuitive method:
When learning movements, students should not only experience, understand and master movements through hearing and vision, but also practice themselves (proprioception), which is indispensable. Only when students have a sense of space, times and strength can they gradually master the movements.
Attention should be paid to cultivating students' observation ability in the process of exercise teaching. In addition to carefully observing the teacher's demonstration actions, you can also use wall charts, videos, demonstration of teaching AIDS models, markers and so on. And there are more opportunities to observe the movements between peers. What should teachers point out before observing? How to observe and so on. For example, after "comparative observation", comparative analysis is carried out to find out the wrong place, reasons and so on. Over time, students' observation will be improved. Common intuitive methods are as follows:
(1) example method: demonstration is the most vivid, realistic and authentic intuitive teaching, and demonstration actions should be role models of actions. Correct and graceful movements can not only enable students to establish correct representations and concepts of movements, but also stimulate students' desire to learn movements and their enthusiasm for learning. Therefore, teachers should pay attention to the following points when making demonstrations;
(1) The demonstration action is standardized, correct, relaxed and beautiful, which leaves a deep impression on students and makes them feel eager after watching the demonstration. Therefore, teachers should constantly improve the quality of demonstration actions.
② Demonstrative actions should have a purpose: different demonstration methods should be adopted according to different purposes;
In order to establish a complete action representation, you can generally make a complete action demonstration first. For more difficult movements, decomposition demonstration, key demonstration or slow demonstration can be carried out. This kind of demonstration can deepen the knowledge and understanding of action details and more complicated actions.
③ Selection of suitable demonstration sites: description, selection and application of demonstration sites and methods; It is beneficial for students to observe, show the action route and manage students, while paying attention to the environment, sunshine and wind direction. The location of the demonstration should generally stand at the apex of the equilateral triangle in front of the center of the team so that all students can see it clearly. Common formation; Square, rectangle, triangle, circle, semicircle, rhombus, trapezoid and so on (for example).
(4) Demonstration methods generally include:
Positive demonstration: (also called mirror demonstration): that is, doing the opposite action to the students. This method is convenient for observing students and managing students.
Side demonstration: instruct the teacher (or teacher) to do actions for the students. It is convenient to display action routes such as kicking.
Back demonstration: that is, turn your back on the students in the same direction. It is convenient for students to imitate actions. This method is often used for beginners or complex actions.
Demonstration can also adopt complete or decomposed demonstration teaching according to the difficulty of action. If the action is simple, students have a certain foundation and can make a complete demonstration at normal speed; If the movements are complicated, we can use slow-motion demonstration first, demonstrate while talking, decompose demonstration and teaching when necessary, and then conduct a complete demonstration to improve the teaching effect. In short, the teaching method should be decided according to the actual situation of students.
(1) Teaching aid models, charts, photos, movies and video demonstrations; Demonstration; Refers to the use of experiments, objects, charts, photos, videos, movies, etc. To show the development process of things, so that people can know and understand. In the process of demonstration, we must cooperate with the teacher's explanation to achieve the expected effect.
(3) marking and assistance: marking plays a directional role, and assistance is to help students complete difficult movements.
The choice of the above methods should be based on the difficulty of the movements and the students' acceptance ability, so as to achieve the expected teaching effect.