Professionally applied physical training for the specialty jurisprudence. Basic mental pvc lawyer
UDC 378.096
A. G. Mironov
PEDAGOGICAL CONDITIONS FOR IMPROVING PROFESSIONAL AND APPLIED PHYSICAL TRAINING OF FUTURE LAWYERS ON THE BASIS OF AIKIDO APPLICATION
Annotation. The paper considers and substantiates the pedagogical conditions for improving the professional-applied physical training of future lawyers based on the use of aikido, which relate to all its elements: goals and objectives, content, means and methods, educational and beyond. learning activities students.
Key words: professional competence, students of law faculties of universities, physical education, professional and applied physical training, aikido, pedagogical conditions.
abstract. The articles considers pedagogical conditions of improving professional-applied physical state of future lawyers through aikido, which regard all the elements of training: the purposes and tasks, the contents, means and methods, educational and extracurricular activity of students.
Key words: professional competence, students of law faculties, physical training, professionally-applied physical preparation, aikido, pedagogical conditions.
Relevance of the problem
The strategic goal of modern vocational education is the formation of professional competence as a set of versatile competencies of university graduates, which make it possible to successfully operate in numerous situations of professional activity, to effectively implement the knowledge, skills and abilities acquired in the learning process, personal and professionally. significant qualities when solving new, non-standard professional tasks. This fully applies to future lawyers. The content of the professional education of a lawyer with a competency-based approach should be based on an orientation towards the formation of key competencies in the intellectual, civil law, communicative, informational and other fields. In the content of the professional competence of employees of legal specialties, the following interrelated parties are distinguished:
Gnoseological - the presence of certain knowledge necessary for the performance of professional duty, their constant updating, improvement;
Regulatory - the scope of powers (rights and obligations) established by law or the charter of the body (organization);
Functional - the ability to perform their professional duties based on legal experience;
Personal - awareness by a lawyer of his mission, assessment of his professional abilities, self-criticism, the ability to introspection and self-education of his professional qualities.
The worsening crime situation in the world leads to an increase in the number of employees of state power structures who die in the line of duty. In the Russian Federation, according to
N.V. Cheskidova, in 1995, 470 law enforcement officers were killed in the line of duty (in the USA about 100) and 1,750 law enforcement officers were injured. In 8.9% of cases, law enforcement officers were unable to use weapons and self-defense techniques when attacked by a criminal. In recent years, these figures have been steadily increasing. According to the results of a study by the Yuri Levada Center in Russia, it was revealed that the profession of a policeman (policeman) is risky, every third resident of the country (29%) considers the work of police officers (police) to be extremely dangerous.
It was revealed that young employees die most often when pursuing criminals. One of the reasons for their death is insufficient level professional-applied physical fitness, which determines the functional and personal components of the professional competence of law enforcement officers. A significant contribution to their formation should be made by training sessions in the discipline "Physical culture".
AT curriculum in the discipline "Physical culture" for university students, one of the main tasks of physical education is to provide general and professional-applied physical fitness, which determines their psychophysical readiness for future profession. Professional-applied physical training is defined in the literature as a specialized type of physical education, carried out in accordance with the requirements and characteristics of this profession. Meanwhile, the analysis of scientific and methodological literature indicates that the problem of improving the professional and applied physical training of future lawyers in the process of studying at a university remains insufficiently studied at present.
The existence of a contradiction between the socially and personally conditioned need to increase the level of professionally applied physical fitness of graduates of law faculties of universities, on the one hand, and the insufficient development of the issues of its formation in the process of physical education, on the other, determines the relevance of our work.
The purpose of the study is to identify and theoretically substantiate the pedagogical conditions for improving the professionally applied physical training of students of law faculties of universities based on the use of aikido.
To achieve this goal, we used the method of theoretical analysis and generalization of scientific and methodological literature on the research problem.
Research results
The main tasks of professionally applied physical training are:
Development of special physical qualities that ensure the success of the chosen professional activity;
Education of professionally important mental qualities for this professional activity;
Formation and improvement of professional and applied skills and abilities;
Increasing the functional resistance of the organism to the adverse effects of factors of specific conditions of professional activity;
Communication of special knowledge for the successful assimilation by students of the practical section of professionally applied physical training and the application of acquired skills, abilities and qualities in professional activities.
A complex solution of these problems provides the necessary level of professional and applied physical fitness of a university graduate for the upcoming work activity.
Professional-applied physical training is based on the implementation of the principle of organic connection of physical education with the practice of labor activity. The specific tasks of professionally applied physical training of future lawyers are determined based on the objective requirements of the profession for a person.
Therefore, the first pedagogical condition is the definition of the tasks of professionally applied physical training based on the study of the factors of professional activity and its conditions, mainly determining the requirements for certain physical and mental qualities, the functional resistance of the body to external influences, mastering applied skills, skills and related knowledge. Based on the analysis of scientific and methodological literature, we have identified individual components of the functional and personal aspects of the professional competence of lawyers working in law enforcement agencies, the development and formation of which should act as tasks of professionally applied physical training when studying at a university. These include the physical and mental properties of the individual.
The mental properties that characterize the features of the development of the cognitive, emotional, volitional spheres of the personality, the nature and properties of temperament include:
High mental performance in situations of prolonged, intense physical and mental overload (cognitive sphere);
High neuropsychic stability, self-control, high level of self-control over emotions and behavior ( emotional sphere);
Independence and initiative; perseverance and perseverance; purposefulness; courage and determination (volitional sphere):
Self-confidence (character);
Low anxiety (temperament).
To physical properties that determine the professional competence of lawyers include:
1) good physical health;
2) special physical qualities:
The ability to show speed in all its elementary forms (speed of reaction, speed of a single movement, frequency of movements) in conditions of power confrontation with the offender;
Running speed and endurance, manifested in the pursuit of the offender;
Power and speed-strength qualities, manifested in the conditions of power confrontation with the offender;
Dexterity, manifested in the ability to act in variable situations in conditions of lack of space and time;
3) professional-applied motor skills and abilities that allow ensuring public and personal security, and, above all, the skills of power confrontation.
In accordance with the conceptual provisions of the synergetic approach, the solution of the problems of developing specific physical and mental properties necessary for law enforcement officers to successfully solve professional problems can be and is carried out in practice through the use of various means. physical culture.
One of the effective, in our opinion, means is aikido, a Japanese martial art that requires a person not only to have excellent physical fitness, but also the ability to mobilize his psyche at the right time. The decisive factors in the development of fortitude are: concentration and meditation. They are aimed at performing extremely precise movements and at cultivating the ability of a person to instantly respond to any movement of an opponent. The upbringing of self-control, sobriety of thought and composure is simultaneously accompanied by physical training, many hours of training sessions to improve technology, develop strength, endurance, coordination, and develop an instinctive reaction. In aikido, a connection is formed between thought and movement. At the right moment, this connection works on a subconscious level, and the necessary techniques are performed unconsciously.
Mastering the skills and abilities of using aikido combat techniques provides, on the one hand, the advantage of law enforcement officers in a forceful confrontation with the enemy, on the other hand, significantly reduces the risk of loss of health and possible death. Therefore, the second pedagogical condition is the choice of a limited set of combat techniques from the entire arsenal of aikido as the content of professional-applied physical training, mastering which at the level of skills and abilities is necessary to neutralize and detain offenders in conditions of direct power confrontation.
The activity approach to vocational education involves the formation of students' attitude to professionally applied physical training based on the use of aikido as a personally significant type of activity, inclusion in which ensures not only the formation of readiness for the effective solution of professional problems, but also personal safety in situations that pose a threat for health and life (the third pedagogical condition). The formation of this attitude should be based on the motives for maintaining health, safety, achieving success, self-affirmation in professional activities. These motives in their content are characterized by a focus on achieving a certain result - health, safety, success, self-affirmation. To form them, you can use motivational
training of causal schemes and personal causality, helping students to realize that they, and only they, are the true cause of the positive or negative consequences (results) of their behavior and activities. Along with them, procedural motives that are directly related to experiencing a sense of satisfaction from the activity itself can be fully involved. To do this, it is necessary to use methods and methodological techniques to increase the emotional attractiveness of training sessions: gaming and competitive methods, creating a favorable psychological climate in the study group, cooperation relations with the teacher, a variety of means and forms of organizing educational activities, etc.
The fourth pedagogical condition is the unity and interconnection of general physical and professional-applied physical training. The necessity of this condition is due to the significant dependence of the effectiveness of the implementation of special physical qualities in the structure of professionally significant motor actions (pursuing the offender, the use of combat techniques related to the detention of the offender, etc.) on the general level of development of speed, strength, speed-strength qualities, endurance and dexterity. Developing these physical qualities in the process of general physical training, we create the prerequisites (only prerequisites) for their manifestation in the implementation of professional motor actions. In order to use these prerequisites to the maximum, it is necessary to supplement general physical training with the means of professionally applied physical training. These means act in the form of physical exercises simulating situations of implementation of professionally significant motor actions with the maximum manifestation of one or another physical quality.
The fifth pedagogical condition is the choice of means and methods that ensure the unity and interconnection of the development of physical and mental qualities. The development of the mental qualities of a person is carried out only in the process of such activity, which makes the maximum possible demands on their functioning. Therefore, when choosing the means of professionally applied physical training, it is necessary, on the one hand, to take into account their training effect (promoting the development of physical qualities), on the other hand, their educational potential (promoting the development of mental qualities). To physical exercises that require speed and accuracy cognitive processes(perception and thinking), distribution and switching of attention are sports games. In addition, they contribute to the development of speed and agility. Performing exercises within the framework of the competitive method, on the one hand, ensures the formation of high neuropsychic stability, on the other hand, requires students to maximize the manifestation of certain physical qualities, significantly affects their development. The implementation of this pedagogical condition ensures the maximum possible efficiency of professional activity on the basis of the most complete implementation: motor potential, which provides spatial, temporal and dynamic characteristics of professional motor actions; the potential of the cognitive, emotional and volitional spheres of the personality, which ensures the quality of management of these actions.
Implementation of professionally applied physical training based on the use of aikido requires high professional competence in the field of this type of martial arts (the sixth pedagogical condition). The teacher must be proficient in the fighting techniques of aikido. Equally important is the mastery of the technique of teaching combat techniques. At the same time, the learning process should be distinguished by a pronounced professional-applied orientation, which implies the disclosure to university students of the connections of the studied techniques with specific situations of professional activity in which they can and should be applied.
characteristic feature Aikido, unlike other sports, is the absence of competition. Instead, at the end of each semester of training, after passing a certain number of training sessions at the university, a system of test tests is used, in which students, on the instructions of the teacher, demonstrate the technique of combat techniques, the art of insurance and self-insurance. The student's performance in the program is evaluated by the teacher according to certain requirements and criteria. Therefore, mastery of aikido fighting techniques should be associated not only with preparation for professional activity (although this remains main task vocational-applied physical training), but also with credit tests. Therefore, the seventh pedagogical condition is the unity and interconnection of professionally applied physical training based on the use of aikido with test tests. Such motivation, being formed in students in the process of physical education classes, acts as an additional powerful personal factor that encourages them to be active not only in the classroom, but also outside it, in the form of independent studies.
Conclusion
Thus, we have identified the following pedagogical conditions for improving the professional and applied physical training of future lawyers based on the use of aikido:
Defining the tasks of professionally applied physical training based on the study of the factors of professional activity and its conditions;
Selection as the content of professional-applied physical training of a limited set of combat techniques from the entire arsenal of aikido, mastering which at the level of skills and abilities is necessary to neutralize and detain offenders in conditions of direct power confrontation;
Formation of students' attitude to professionally applied physical training based on the use of aikido as a personally significant type of activity;
Unity and interconnection of general physical and professionally applied physical training;
The choice of means and methods that ensure the unity and interconnection of the development of physical and mental qualities;
High professional competence of the teacher in the field of aikido;
Unity and interrelation of professional-applied physical training based on the application of aikido with tests.
The conditions identified by us relate to all elements of professionally applied physical training: goals and objectives, content, means and methods, to students and teachers, educational and extracurricular activities. In their totality, they are necessary and sufficient to increase the effectiveness of the formation of the psychophysical readiness of future lawyers for the upcoming professional activity in the process of physical education at the university. Ignoring any of these conditions will lead to the fact that the tasks of professionally applied physical training will be solved with great difficulty or become completely unsolvable.
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Mironov Aleksey Gennadievich Senior Lecturer, Department of Physical Education, Mariyskiy State University(Yoshkar-Ola)
Mironov Aleksey Gennadyevich Senior lecturer, sub-department of physical education, Mari State University (Yoshkar-Ola)
Email: [email protected]
UDC 378.096 Mironov, A. G.
Pedagogical conditions improvement of professionally applied physical training of future lawyers based on the use of aikido / A. G. Mironov // News of higher educational institutions. Volga region. Humanitarian sciences. - 2012. - No. 4 (24). - S. 160-167.
PHYSICAL CULTURE IN THE PROFESSIONAL ACTIVITY OF THE BACHELOR
Introduction
The fundamental principle of physical education is the connection of physical culture and sports with labor and social activities of people. This relationship is carried out in practice through the introduction of physical culture and sports in the scientific organization of labor.
At present, when organizing the educational process, each higher educational institution is tasked with training specialists at a high scientific and methodological level using modern methods organization of the educational process, ensuring the use of their acquired knowledge and skills in practical work or scientific research.
Studies show that the general physical training of specialists cannot fully solve these problems, since modern highly skilled labor requires, in addition, a certain profiling of physical education in accordance with the characteristics of the profession. Therefore, the physical education of students in higher education has its own specific features: its specific focus as a subject of the curriculum is determined not only by the general social tasks that physical education is designed to solve, but also by the requirements of the specialty for which the student is being prepared. As a result, the physical education of students should be carried out taking into account the conditions and nature of their future professional activities, and therefore contain elements professional and applied physical training, those. PPFP, use the means of physical culture and sports to form professionally necessary physical qualities, skills, knowledge among students, as well as to increase the body's resistance to the effects of the external environment.
Professional-applied physical training (PPFP)
Future specialists
Professionally applied physical training, its goals and objectives.
Analysis of research and methodological works of various authors shows that the most complete definition of the concept of PPFP will be the following: professional-applied physical training is one of the directions of the system of physical education, which should form certain applied knowledge, physical, mental and special qualities, abilities and skills that contribute to the achievement of a person's objective readiness for successful professional activity.
In universities, physical education is an integral part of the entire educational process and is designed to maintain high performance of students throughout the years of study, to ensure their comprehensive physical development and education.
In the system of physical education, an independent applied direction has taken shape, one of the types of which is professionally applied physical training for a specific work activity.
PPFP in higher educational institutions is one of the main tasks of physical education of students: it is designed to equip them with certain knowledge, bring up physical and special qualities, develop motor skills that ensure physical and psychological readiness for the upcoming professional activity.
The main tasks of the PPFP are as follows:
1. Promote an increase in the productivity of workers.
2. Contribute to the accelerated training of the profession and the preparation of a person for highly productive work.
3. Formation of applied knowledge, physical, mental and special qualities, abilities and skills that ensure the objective readiness of a person for successful professional activity.
4. Create conditions for active rest workers, to ensure the prevention of industrial injuries and to combat industrial fatigue of workers by means of physical culture and sports.
5. Familiarize students with theoretical foundations PPFP, to teach them some professional applied exercises, to improve the level of physical qualities necessary for specialists in this field, to prepare them for participation in competitions in specially applied sports.
2. Socio-economic factors determining the need and general direction of PPFP
As already mentioned, at present many professions combine elements of physical and mental labor, with a constant increase in the proportion of the latter, while maintaining the relative independence of both. The sphere of application of heavy and monotonous physical labor is gradually reduced and the share of intellectual efforts is increasing. Mental labor is also undergoing qualitative changes. The growth of its technical equipment leads to an increase in the complexity of this form of labor, to the emergence of its new types. At present, the labor of representatives of a number of professions, even if it is directly materially productive, can already be regarded as lightened physical labor, saturated with the complex and combined functions of mental labor.
At the same time, the progress of production and the evolution of labor in various branches of the national economy and even in enterprises are taking place and will not take place at the same level. Therefore, when determining the general direction and content of the PPFP of specialists from various professional groups, it is important to take into account that the improvement of social production is a constant and continuous process that determines the main directions of labor. In turn, the evolution of labor has a decisive influence on the change in the content of professiograms of individual specialties, as well as on the fundamental orientation and content of PPFP personnel.
With the development of technology, heavy production operations are more and more transferred directly to various mechanisms, while the functions of management and control are increasingly left to the share of man. Physical exercise per person in the process of labor with the development of automated production is constantly decreasing.
In addition, the development of automation, integrated automation, electronics, robotics imposes on a person increased requirements for resistance to mental stress, for urgent perception and comprehension of a large flow of information about the course of production.
Working postures are monotonous and uncomfortable, associated with prolonged static stress.
The work of lawyers has its own specifics associated with long-term work with documents, analysis and comparison of various facts and events, observations and control over the work of various services, with the reproduction and urgent processing of a large flow of information with significant emotional and volitional stress.
The working conditions of lawyers specializing in operational work also have their own characteristics; specific requirements are imposed on their physical fitness, due to the nature of the tasks performed.
The phenomena of hypodynamia have a negative impact on the health and hardiness of many specialists. Under these conditions, the role of physical exercises, specially organized to eliminate the lack of physical activity of workers, for their professionally applied physical training, increases.
That is why it is important for graduates of educational institutions, future specialists, to know the basics of PPFP, to be able to organize the necessary classes with the team in which they will have to work after graduation from an educational institution.
In the process of physical training at all stages of education at the university, special attention should be paid to general and PPPP, as the main means of improving efficiency, reliability and longevity in work.
Organization, forms and means of PPFP in the educational process of the university
Professional-applied physical training (PPPP) is an important section of the physical education program for students, which should take up to 35-45% of the total number of hours, and in some faculties up to 50-60%. This is explained by the need for targeted development and improvement of students' professional skills and qualities. In solving these problems, OFP, PPFP and a sports specification with a professional orientation are widely used, especially sections of OFP and specialization, which necessitates the development of various forms of organizing and conducting classes. In addition, special PPFP shells should be used on them.
Currently, several forms of PPPP have been identified in the system of physical education, which can be grouped according to the following principle: training sessions (mandatory), amateur physical exercises in the daily routine, mass recreation, physical culture and sports events. Each of these groups has one or more forms of PPFP implementation, which can be selectively used either for the entire contingent of students, or for a part of it.
The significance of theoretical studies is great, since in some cases this is the only way to present to students the necessary professional and applied knowledge related to the use of physical culture and sports. This lesson should cover the following topics:
a brief description of various types of labor with a more detailed description of the psycho-physiological characteristics of the labor of specialists preparing at this faculty;
Dynamics of human performance in the process of work, highlighting the features of changes in the performance of a specialist in this profile during the working day and year;
The influence of age and individual characteristics of a person, geographical, climatic and hygienic working conditions on the dynamics of a specialist's performance;
The use of means of physical culture and sports to improve and restore the efficiency of specialists, taking into account the conditions, nature and mode of their work and rest;
The main provisions of the methodology for the selection of physical exercises and sports in order to combat work fatigue, to prevent occupational diseases;
The influence of physical culture and sports on the acceleration of vocational training.
As a rule, these questions should be presented in the first half of the lesson. The content of the material should be based on general theoretical principles with examples from the professional activities of graduates of this faculty. With an excess of material, some of it can be presented in another mandatory topic "Physical culture in the mode of work and rest", where there are a number of provisions close to the listed issues.
The second half of the classes is devoted to issues that are directly related to the professional activities of graduates of this faculty:
Characteristics of working conditions and psychophysiological loads of a specialist in the labor process;
Basic requirements for the physical and special applied fitness of a specialist, ensuring high and sustainable productivity of his work;
The use of means of physical culture and sports in order to prepare (self-training) for professional activities, prevent occupational diseases and injuries, and ensure active recreation in free time.
Most researchers indicate that high efficiency in the development of professionally applied physical qualities can be achieved using a variety of means of physical culture and sports.
At the same time, special applied exercises used in the process of PPFP–these are the usual physical exercises and sports, but selected and organized in full accordance with its tasks,
At present, there is no special classification of physical exercises, focused on the tasks of the PPPT of specialists from various professional groups, therefore, in each individual case, this issue should be resolved independently.
However, when choosing the means of physical education for the purposes of PPFP it makes sense to carry out their more differentiated grouping, which will allow more directed and selective use of these means in the process of physical education of students.
Such groups of means of PPFP students can be considered:
- Applied physical exercises and individual elements from various sports;
- applied sports;
– healing forces of nature and hygienic factors;
- auxiliary means that ensure the rationalization of the educational process in the section PPFP.
Applied physical exercises and individual elements from various sports can be combined With other exercises to ensure the education of the necessary applied physical and special qualities, as well as the development of applied skills and qualities.
1. Fundamentals of a healthy lifestyle, health-improving physical culture of youth.
2. Professional-applied physical training of students of educational institutions of a legal profile.
3. Physical culture for knowledge workers.
4. Professional-applied physical training of university students.
5. Physical qualities of athletes.
6. Sports and professionally applied physical training as a means of improving performance.
7. Professional-applied physical training (PPFP) of future specialists.
8. Socio-economic factors that determine the need and general direction of PPFP.
9. Forms and means of professionally applied physical training.
At present, a new stage in the development of applied physical culture is under way. This is due, firstly, to changes in the nature and conditions modern labor conditioned by scientific and technical, socio-economic and ecological processes, and secondly, with modern problems of social practice of physical culture.
Professional-applied physical training (PPPP) is one of the main directions in the system of physical education of the population in the Russian Federation. The main tasks of the PPFP are: preparing people for various types of professional activities by means of physical culture and increasing the level of general and professional working capacity.
Modern socio-economic conditions have led to an increase in the level of competition in the labor market. This provision requires an increase in the professional mobility of graduates of higher professional educational institutions. At the same time, the main ideas of the concept of modernization of education in the Russian Federation require an increase in the quality of education. This applies to all components of the educational process. PPFP is an effective means of forming the professional competence of future specialists. Its content should be developed by the departments of universities that are directly responsible for the health and physical fitness of students, and take into account the specifics of the chosen profession as much as possible.
For graduates of higher education institutions of a legal profile, there is an opportunity, upon graduation from an educational institution, to work in their main specialty not only in civil organizations (legal bureaus, lawyer offices, etc.), but also in internal affairs bodies. However, in this case, as a rule, there is a gap in the level of professional-applied physical fitness between employees of the internal affairs bodies and graduates of law schools. This is due to the fact that the PPFP section is practically not implemented in law schools, although it is required state standards higher professional education. Program standards for assessing the level of physical fitness for a number of tests remain unchanged throughout the 3rd-4th year, and sometimes the entire period of studying the discipline "physical culture". Moreover, unlike cadets, students in their final year lack not only a section of the PPFP, but also the discipline "physical culture" as a whole. All this leads to a rather sharp decline in the level of physical fitness of graduates. This trend is especially pronounced in girls. At the same time, the influx of girls into various law enforcement agencies, including the internal affairs bodies, has increased significantly.
To resolve the created contradiction, in our opinion, will allow the introduction of a special course "Professional-applied physical training" for graduate students of law schools. This course should take into account the specifics of the labor and service activities of both future lawyers and employees of internal affairs bodies.
Orenburg State University
department: Physical education
Professional applied
physical training
Completed by: student group BUA-?
Orenburg 2000
1. | Professionally applied physical training |
1.1. | The need for professional-applied physical training; tasks solved in it |
1.2. | Requirements for the physical fitness of workers in various areas of modern professional work and trends in their change |
1.3. | Tasks to be solved in the process of PPFP |
2. | Means and methodological foundations for constructing PPFP |
2.1. | Features of the composition of PPFP funds |
2.2. | The main features of the methodology and forms of building classes in PPFP |
References |
1. PROFESSIONAL AND APPLIED PHYSICAL TRAINING
The principle of the organic connection of physical education with the practice of labor activity is most concretely embodied in professional-applied physical training. Although this principle extends to the entire social system of physical education, it is in professionally applied physical training that it finds its specific expression. As a kind of physical education professional-applied physical training is a pedagogically directed process of providing specialized physical fitness for the chosen professional activity. In other words, it is basically a learning process that enriches the individual fund of professionally useful motor skills and abilities, the development of physical and directly related abilities, on which professional capacity directly or indirectly depends.
1.1. The need for professional and applied physical training; tasks solved in it
Causation. It is known that the effectiveness of many types of professional work significantly depends, among other things, on special physical fitness, acquired previously through systematic physical exercises, adequate in a certain respect to the requirements for the functional capabilities of the body by professional activity and its conditions. This dependency gets scientific explanation in the light of deepening ideas about the patterns of interaction between various aspects of the physical and general development of an individual in the process of life (in particular, about the patterns of mutual influence of adaptive effects in the course of chronic adaptation to certain types of activity, the transfer of fitness, the interaction of motor skills and skills acquired and improved in the process of training and mastering the profession). The experience of the practical use of these regularities led in due time to the formation of a special kind of physical education - professionally applied physical training (hereinafter abbreviated as PPFP).
The beginning of its formation as a profiled direction and type of physical education in relation to the needs of socialist production in our country dates back to the 30s. A significant role in this was played by the decision of the Presidium of the Central Executive Committee of the USSR of April 1, 1930, which provided for serious state and social measures to introduce physical culture into the system of labor rationalization and training of professional personnel, not only for utilitarian purposes, but also in order to promote the full development and strengthening of workers' health.
With the accumulation of positive practical experience and research data in the relevant areas, a whole profiled branch of physical culture has developed - professionally applied physical culture, and the pedagogically directed process of using its factors has taken an important place in common system education and upbringing of the younger generation and professional personnel (in the form of PPFP). At present, PPFP in our country is carried out primarily as one of the sections of the compulsory course of physical education in vocational schools, secondary specialized and higher educational institutions, as well as in the system of scientific organization of labor during the period of the main, professional activity of workers, when necessary. by nature and working conditions.
The need for further improvement and implementation of PPPP in the education system and the sphere of professional work is determined mainly by the following reasons and circumstances:
1) the time spent on mastering modern practical professions and achieving professional excellence they continue to depend on the level of functional capabilities of the organism, which have a natural basis, on the degree of development of the physical abilities of the individual, the diversity and perfection of the acquired motor skills and abilities.
It is no coincidence, for example, that graduates of vocational schools who have completed a thorough course of PPFP. often receive a higher professional qualification level in their specialty than students who have not completed such training for various reasons; the latter, as a rule, adapt more slowly to the conditions of professional activity in production (T. F. Vitenas, V. V. Stanovov, and others); PPPP in this respect is one of the factors in reducing the time of mastering the profession and one of the guarantees of the quality of its development;
2) the productivity of quite a few types of professional labor, despite the progressive decrease in the share of gross muscular efforts in modern material production, directly or indirectly continues to be due to the physical capacity of the performers of labor operations, not only in the field of predominantly physical labor, but also in a number of types of labor activity of a mixed (intellectual-motor) character, like that of machine tool adjusters, assemblers, builders, etc.; in general, a normal physical condition, without which health and effective functioning are inconceivable, remains the most important prerequisite for a consistently high fruitfulness of any professional work;
3) the problem of preventing the likely negative impacts of certain types of professional labor and its conditions on the physical condition of workers remains; although this problem is solved by many means of optimizing the content and working conditions, including social, scientific, technical and hygienic, important role among them are called to play the factors of professionally applied physical culture, including PPFP;
4) promising trends in general social and scientific and technological progress do not relieve a person from the need to constantly improve their activity abilities, and their development due to natural causes is inseparable from the physical improvement of the individual.
1.2. Requirements for the physical fitness of workers in various areas of modern professional work and trends in their change.
In various spheres of professional work, there are currently several thousand professions, and tens of thousands of specialties. Their main differences are determined by the characteristics of the subject, technology and external conditions of a particular labor and are expressed in the specifics of labor activity, its constituent operations, actions (including sensory and intellectual in perception, information processing, decision-making and motor in practical impact on the object of labor) , and all this is due to objectively unequal requirements for functional capabilities, physical and other qualities of people professionally engaged in one or another type of labor.
Only a relatively few of modern professions require the maximum or close to it mobilization of physical abilities in the process of labor activity itself (these are mainly professions complicated by extreme conditions of activity - testers of flight and other transport and high-speed equipment, professional military personnel, operational workers of investigative bodies, divers and etc.). In most types of professional work, even physical, the requirements for the physical capabilities of workers are not normalized at the limit level (according to the generalized data of M. I. Vinogradov, the power of work when performing most labor motor actions in the field of physical labor, as a rule, does not exceed 30 % from the individual maximum). Nevertheless, for the reasons already mentioned, this does not exclude the expediency of specialized physical training in the process of vocational education, and in many professions - in the years of the main labor activity.
Some idea of the requirements imposed by a number of common professions on the physical and directly related qualities of a person, motor abilities and skills, is given by the examples given in Table. fourteen.
Table 14
Examples that give an idea of the nature of the requirements imposed by some of the common types of professional work on the physical and directly related qualities of a person, motor abilities and skills
Types (varieties) of professional labor activity | Professionally important physical and directly related qualities (abilities), the degree of development of which significantly affects the effectiveness or safety of professional activity: motor skills associated with this activity |
Mining labor (mining and similar), mostly physical | Strength and other motor abilities; the resistance of the functional systems of the body in relation to the effects of adverse environmental conditions (high and low temperatures, high humidity and gas impurities in it, etc.); a variety of motor skills (in particular, the skills of moving in a limited space, overcoming objective obstacles, lifting and carrying weights); mental stability based, among other things, on physical condition |
Varieties of agricultural and forestry labor, including a large amount of motor activity | Complex endurance, manifested in dynamic and static modes of prolonged functioning of various muscle groups; the ability to navigate the terrain and rationally distribute energy costs over time; a variety of motor skills, including skills that contribute to the skillful operation of various tools; hardening of the body in relation to adverse meteorological effects |
Exploration, geodetic, meteorological, hydrological and similar; expeditionary work performed in natural conditions | Complex endurance; preparedness for extraordinary manifestations of coordination and other motor abilities; the ability to navigate in difficult terrain and in other unusual conditions, to rationally distribute energy costs in the process of prolonged unregulated standard motor activity; cyclic locomotor and many other motor skills that contribute to the performance of professional tasks and are necessary in everyday expeditionary life (skills in walking, skiing, cycling, boating, horse riding, driving a motorcycle, overcoming objective obstacles, etc.); hardening of the body in relation to the sharply variable effects of meteorological, climatic, geographical and other environmental factors |
Varieties of motor active construction work | Endurance, manifested mainly in dynamic modes of muscle tension; coordination and other motor abilities; a variety of motor skills; hardening of the body in relation to the effects of changing environmental conditions; in the work of high-altitude assemblers and construction work performed under similar conditions, the ability to maintain the orientation and balance of the body on a narrow and unstable support, in unusual positions; stability of sensory control function, self-control based, among other things, on physical condition |
Varieties of machine work in metalworking and other industries (locksmith, turning, milling, sewing and other works) | Extraordinarily developed manual dexterity, the ability for instant motor reactions; general, regional and local endurance (manifested during repeated reproduction of motor actions, in which mainly some of the links of the muscular apparatus participate - the muscles of the girdle of the upper limbs and the muscles that fix the posture); stability of visual and tactile control functions: skills of finely tuned hand movements |
Varieties of conveyor labor, including motor actions, mostly standard and relatively narrowly limited in composition | The ability to timely and accurately perform local and regional movements (with the participation of muscles mainly of the upper limbs) within the specified kinematic and dynamic parameters; stability of touch control functions; skills of analytically identified motor actions and “micromovements” (mainly with the hand), brought to a high degree of stereotyping; local, regional and general endurance |
Operator work on multi-position remote control panels for energy, mechanical and other systems | The ability to finely differentiate a large amount of sensory information; ability for emergency motor reaction with choice, sensory endurance; muscular-static endurance (manifested mainly with prolonged fixation of the working posture); emotional stability based, among other things, on general physical performance |
Varieties of labor of the seafarers of the water fleet, including a significant amount of motor activity | Versatile physical fitness for extraordinary manifestations of strength, speed and other motor abilities, especially in extreme situations; resistance of the functions of the vestibular apparatus to motion sickness; general resistance of the organism to the effects of adverse weather and other environmental factors; a variety of motor skills, in particular the skills of diving, rescue swimming, rowing, sailing boats; resourcefulness, determination, courage, based, among other things, on excellent physical condition |
Already from these examples it is clear that many of the existing types of professional labor present both general and specific requirements, and that in order to achieve high performance in these and similar types of labor, specially oriented physical training is needed.
In order to present in detail the nature of the requirements of a particular type of labor for professional, including physical fitness of workers, a serious research development is needed. professiograms, which is compiled on the basis of studying the content and forms of this labor activity in psychological, physiological, biomechanical, ergonomic and other aspects, taking into account the subject, technology and working conditions (the available professiograms are also used for career guidance and career selection; then they are compared with test score individual inclinations, qualities, abilities).
When identifying the specifics of the requirements that the physical fitness of representatives of certain professions must meet, one must proceed from the fact that it is objectively determined by a combination of features of a particular labor activity and the conditions for its implementation, including:
the peculiarities of the prevailing work operations (the extent to which they are simple or complex in terms of motor coordination, to what extent they are energy intensive, what is the degree of activity of various functional systems during their performance, etc.);
features of the regime (in particular, how strictly it regulates the behavior of workers, whether it is characterized by continuity or discontinuity of work operations, what is the order of alternation of work phases and intervals between them, to what extent the work process is characterized by monotony and other factors leading to fatigue);
features of environmental conditions that affect the state of physical and general performance, especially when they differ sharply from comfortable ones (high or low external temperature, vibration and noise effects of labor tools, machinery, production equipment, pollution of the inhaled air or low oxygen content and etc.).
With a differentiated development of PPFP programs, the entire set of features of labor activity and its conditions is subject to careful analysis in terms of the requirements for the physical fitness of the worker due to them. At the same time, when defining PPFP programs, it is important to take into account the prospects for changing the nature of work and its conditions and be guided by the general direction of improving the general social system of education, designed to ensure unlimited human development in a truly humane society.
The scientific and technological revolution, as is known, radically changes the nature and conditions of labor, especially in material production. It must be assumed that the growing influence on the transformation of the entire system vocational training, and in particular PPFP, in the future will have such trends in the nature of work, the role and place in it human factor, as the erasure of opposites between mental and physical labor, the release of workers from exhausting physical efforts (with the replacement of energy-intensive production operations with technical devices, automatic machines, robots), the transformation of the performer of work operations into an initiative "manager" and adjuster of complex machine devices, automated lines, production processes , the combination of narrow specialties within the broad professions, dynamic updating of professional functions. Under these conditions, the nature of physical preparation for professional activity will undoubtedly change. The applied meaning of physical training, in all likelihood, will increasingly be determined not by the fact that it ensures the adaptation of an employee to any one, once and for all, given professional form of activity, but by how well it will create the necessary prerequisites for mastering rapidly changing methods. professional activity, to guarantee an integral increase in the overall level of the functional and adaptive capabilities of the body, to stimulate the versatile development of motor abilities, especially coordination and directly related to them, to form a fairly rich fund of motor skills that contribute to fast building new and the transformation of previously learned forms of labor movements. Of course, the specialized nature of PPFP will not completely disappear in this case either (since a certain professional specialization, judging by serious futurological forecasts, will exist at least for the foreseeable future), but in general it will acquire a different quality.
The noted tendencies of changing the nature of labor and its conditions are already noticeable at the present time. present stage scientific and technological revolution, although in various spheres of social production and in various professions they are naturally expressed differently. So far, physical labor, partially mechanized, has been preserved in a number of branches of industrial and agricultural production. At the same time, professions have become quite common, the efficiency of labor activity in which largely depends on the variety and finely tuned motor skills in manual operations (adjusters of complex instruments, equipment, automatic production lines), as well as professions that require specific psychophysical stability in relation to information loads with increased responsibility for performance results (operators at multi-position consoles of modern powerful power plants, including nuclear power plants, energy and transport systems, industrial complexes, etc.). Among the new professions, there are also those where unprecedentedly high demands are placed on the comprehensive physical fitness of a specialist: astronauts, researchers-submariners of the world ocean, etc.
All of the above leads to an understanding of the actual and prospective tasks to be implemented in the professionally applied physical training of those who master the profession and work in one or another area of professional activity.
1.3. Tasks to be solved in the process of PPFP
The essence of the main tasks solved in the process of PPPT is to: 1) replenish and improve the individual fund of motor skills, skills and physical education knowledge that contribute to the development of the chosen professional activity, useful in it and necessary at the same time in the process of PPPT in the quality of its means;
2) to intensify the development of professionally important physical abilities and those directly related to them*, to ensure the sustainability of the increased level of capacity on this basis;
3) to increase the degree of resistance of the organism in relation to the adverse effects of the environmental conditions in which labor activity takes place **, to promote an increase in its adaptive capabilities, the preservation and strengthening of health;
4) contribute to the successful fulfillment of common tasks implemented in the system of professional training of personnel, the education of moral, spiritual, strong-willed and other qualities that characterize purposeful, highly active members of society, creating its material and spiritual values.
These tasks in each individual case must be specified in relation to the specifics of the profession and the characteristics of the contingent involved. It is also clear that PPFP can be quite effective only in organic combination with other components of the social system of education as a whole, where the tasks of preparing for work activity are not reduced to particular immediate tasks characteristic of individual stages of vocational training, and are not solved episodically, but permanently. The paramount role in their implementation, which has already been discussed many times, is played by a full-fledged general physical training. On the basis of the prerequisites created by it, a specialized PPFP is built. Its specialization is necessary insofar as it is required by the specifics of professional activity and its conditions, but even in the case of a pronounced specificity, one should not forget about the paramount importance of the principle of all-round assistance to the all-round harmonious development of a person.
Problem regulatory criteria of professional-applied physical fitness has so far been solved only partially and mainly in the first approximation, which is explained both by the multiplicity of existing professions and their dynamic renewal, and by the insufficiently massive deployment of relevant research, although some indicative standards are already included in the current official PPFP programs
* It is legitimate to consider the so-called professionally important abilities or qualities of an individual as those on which not only the effectiveness (efficiency) of professional activity, but also the possibility of its improvement, as well as the adequacy of behavior in extreme situations likely to occur, for example, emergency,
** This task is of particular importance, of course, when the environmental conditions of professional activity differ sharply from comfortable ones (they are fraught with overheating or hypothermia of the body, vibration or noise overload, lack of oxygen in the inhaled air, etc.).
2. Means and methodological foundations for constructing PPFP
2.1. Features of the composition of PPFP funds
As the main means of PPFP, quite a variety of forms of physical exercises are used from among those that have developed in basic physical culture and sports, as well as exercises that have been transformed and specially designed in relation to the characteristics of a particular professional activity (as specially-preparatory).
It would be a mistake to assume that only exercises similar in form to professional labor motor actions can serve as adequate means. To reduce only to them the means of PPFP, as was done in due time in attempts to bring physical culture closer to labor practice by simply simulating certain labor actions in physical exercises, for example, a locksmith, a hammerer, a digger, etc., means to distort its very essence . This approach has become especially unsuitable in modern conditions when many types of labor activity are characterized by micromovements, local and regional motor actions, which by themselves are by no means sufficient for the optimal development of motor abilities, and the mode of their performance often acquires features that cause production hypodynamia with all its dangers for normal physical condition of the body.
At the same time, this does not mean that it is generally inappropriate to model certain features of labor activity in modern PPFP. However modeling is not reduced here to a formal imitation of labor operations, but involves the predominant performance of exercises that make it possible to mobilize purposefully(effectively manifest in action) precisely those professionally important functional properties of the body, motor and related abilities, on which the effectiveness of a particular professional activity significantly depends. At the same time, it is advisable to reproduce the essential moments of coordination of movements that are part of professional activity, but on condition that the corresponding exercises can give an educational, developing or maintaining fitness effect as effective means of implementing at least some of the tasks pursued in PPFP. Mainly due to such modeling of the features of professional activity, the composition of the PPFP funds acquires its own specifics.
A significant part of the exercises used as means of PPFP is a general (widely) applied exercise. As such, it is legitimate to consider those exercises through which they develop motor skills that are used in normal conditions of professional activity (often when performing auxiliary actions) or in extreme conditions that are likely to occur in it. It is natural that special place directly applied exercises are occupied in PPFP when they are built in relation to professional activities, including a large amount of motor activity in the form of basic motor actions necessary in everyday life (walking and other cyclic actions to overcome space, lifting and carrying loads, etc.). etc.), when the effectiveness of professional activity directly depends on the variety and fine-tuning of motor skills (as, for example, in the work of high-altitude assemblers performing non-mechanized operations), and also when specialized complex motor skills (skills) are needed for adequate actions in extreme situations of professional activity. swimming, diving and rescuing drowning people among representatives of naval professions, martial arts skills among operatives of the Ministry of Internal Affairs and military personnel, etc.). The composition of PPFP funds in such cases, of course, is the most specific.
Less specific are those means of PPFP that are used primarily for the education of physical qualities and abilities derived from them, in one way or another affecting the effectiveness of professional activity and causing its impact on a person. Indeed, in the implementation of tasks for their education, one must be guided by the laws of not only direct, but also indirect transfer of the training effect of exercises, using the general (non-specific) effect of adaptation to various types of muscular activity and environmental factors.
Thus, for the development of motor-coordinating abilities, necessary in the glanding types of professional activity, in the process of PPFP, a wide range of exercises of various forms is used; for the education of general endurance - aerobic running and other exercises of a cyclic nature; to increase the level of efficiency in activities carried out in conditions of high external temperature, - different kinds exercises, during which the body temperature rises significantly and the hired person is forced to resist functional shifts in the internal environment of the body for a long time (multiple repeated runs of high and submaximal physiological power, etc.). PPFP in such cases practically merges with general physical training, specialized to some extent in terms of a professional profile, or sports training in a correspondingly chosen sport.
The desire to profile physical training in relation to the requirements of the profession was expressed, among other things, in the creation of a special kind of gymnastics - professionally applied gymnastics and the cultivation of professionally applied sports. As it is already clear, the exercises typical for them and the methodology for their application are characterized, on the one hand, by modeling the forms and especially significant moments of coordination of movements included in professional activity, and on the other hand, by more directed and ultimately higher requirements than in it. to motor and related abilities.
In the complex of exercises and the methodology of professional applied gymnastics, a kind of analytical approach is often predominantly expressed, in which the necessary forms of movements are consistently constructed and selectively directed influence on certain parts of the musculoskeletal system, its morphofunctional qualities (in particular, strength, mobility in joints, local and regional static endurance), and proceeding not only from the requirements of professional activity, but also from the need to prevent adverse effects on the physical and general condition of the employee arising during its course, which is aimed, in particular, at gymnastic exercises that prevent and corrective posture disorders due to the peculiarities of the working posture.
In professional applied sports, a holistically accentuated impact on the development of motor and closely related abilities, which are essential for improvement in professional activity, is clearly expressed. Appropriately oriented sports improvement can have a direct positive impact on professional activity, provided, of course, if the subject of sports specialization has a significant commonality with professional activities both in terms of the operational composition of actions and the nature of the displayed abilities. This is what determines the choice of professional applied sports by representatives of a particular profession.
So, for those who are preparing to become and working as professional drivers of vehicles, automobile, motorcycle and similar sports are actually applied, for steering water transport water-motor and sailing, for pilots - glider, airplane, helicopter, parachuting, for reconnaissance geologists, as well as for all those who have chosen other professions that require a developed ability to accurately navigate the terrain - sports tourism and the corresponding varieties of orienteering, for military personnel and operational workers of the Ministry of Internal Affairs - a number of applied sports all-around and martial arts, etc.
Giving paramount importance to the actual applied exercises as factors of PPFP, one should not, however, forget that they are far from exhausting the entire set of effective means of physical training for the chosen professional activity. Depending on the particular developing individual system of physical exercises and the characteristics of the chosen profession, a significant role in the implementation of the tasks pursued in the process of PPPP can be played by the means of general physical training. As already mentioned, the choice and use of them, as far as possible and appropriate, should be specialized taking into account the specifics of professional activity in order to exclude the negative transfer of the effect of inadequate exercises to it (in particular, it is likely in cases where skills are developed or consolidated in the process of physical training). conflicting with the skills of production operations in certain key moments of coordination of movements). In general, the probability of a negative transfer is relatively small, in any case, much less (despite the fact that the level of physical activity in most modern professions is low) than the probability of a positive integrative effect on the capacity of the systematically used common means of general physical training. It is advisable, despite this, in order to strengthen its applied orientation, to give preference to those means that, other things being equal, with a great positive effect, contribute to an increase in the functional capabilities of the body, limiting the effectiveness of professional activity and resistance to adverse effects that are likely in specific working conditions.
In full, the set of adequate means of PPFP is not limited, of course, only to physical exercises. In combination with them, to implement the tasks pursued in it, natural environmental factors of hardening are used, and when necessary, special hygienic and other means of increasing the level of adaptive capabilities of the body and resistance to the adverse effects of specific conditions of professional activity, including, in particular, training in thermal chambers and pressure chambers. , artificial ultraviolet irradiation and air ionization, specialized nutrition. It goes without saying that in the process of PPFP, the means of intellectual education, moral education and specialized mental training, which are indispensable for comprehensive professional training, should also be used that correspond to its characteristics.
2.2. The main features of the methodology and forms of building classes in PPFP
The PPPP methodology is mainly based on the consistent implementation of the general pedagogical principles and the fundamental principles of the physical education methodology (Chapter III), which are specified in relation to the features of its content and construction in real conditions of professional education and life.
The most important for the rational construction of the PPFP as a whole is, as already emphasized, ensuring organic interconnection, unity of general and special physical training. This means, first of all, that when building PPPP, it is necessary to rely on the prerequisites created by the previous and accompanying general physical training: the harmonious development of basic vital physical qualities, the formation of a rich fund of various motor skills and abilities. Only on the basis of these fundamental prerequisites, PPFP can be carried out with the greatest efficiency, without wasting time and energy. From what was the general physical training of the future specialist during the passage of the basic course of physical education (in a secondary school, other educational institutions), and how it is carried out in the future (during certain periods of many years of professional and labor activity), in The content of the PPFP and a number of specific features of its rational construction largely depend on it. In particular, the composition of the PPPP means used depends on this, since the types of physical exercises included in it include elements and variants of previously developed forms of movements and are often similar in terms of coordination to the motor actions mastered in the basic course of physical education in terms of general physical training (a number of cyclic locomotor exercises, exercises to maintain the balance of the body in difficult conditions, operating with various kinds of objects, lifting and carrying weights, etc.)
The embodiment of the principle of unity of general and professional-applied physical training implies, at the same time, a certain profiling of general physical training in relation to the characteristics of the profession, both during the period of mastering it, and in the years of subsequent professional and labor activity. Depending on its specifics, in this regard, it is advisable:
Strengthen those components of general physical training that more than others contribute to the development of professionally important physical and related abilities (according to the mechanism of positive training transfer), respectively redistributing the time and effort spent in its various sections;
During the period of formation of professional motor skills, avoid those exercises in the process of general physical training that can negatively affect the formation of these skills; for this it is necessary, of course, to clearly represent the patterns of positive and negative transfer of skills in order to use the effect of positive transfer and not cause a negative one;
Include in the general physical training in sufficient volume training loads that counteract the adverse effects on health and capacity of professional physical inactivity (especially when professional activity is characterized by an extremely low level of physical activity), as well as selectively directed sets of physical exercises for the prevention and correction of individual deviations in physical condition and development of the body, likely with chronic exposure adverse factors and conditions of professional activity. We are talking here, in particular, about the use of exercises directed and normalized according to the magnitude of the load, selectively stimulating the development of those vital physical qualities of the individual that practically do not manifest themselves or are little manifested in professional and labor activity, as well as exercises that contribute to an increase in the body's resistance to in relation to the negative impact of specific environmental working conditions, exercises for the prevention and correction of posture disorders arising due to the peculiarities of working postures, etc.
Such profiling of general physical fitness in a certain respect brings it closer to PPFP. But this rapprochement would be wrong to understand as the possibility of replacing one of them with another. Despite the fact that they are closely interconnected, ambiguous tasks are solved in them by different means and methods. And then, when general physical training is profiled in relation to the characteristics of professional work, it should be aimed not only at the implementation of purely utilitarian tasks, but mainly at ensuring the comprehensive physical improvement of a person, no matter what activity he chooses as his profession.
One of the main problems of the PPFP methodology stems from the need to ensure adequate and systematic modeling of the requirements imposed by professional activity on the functional capabilities of the body, with a gradual excess of the level of these requirements. There is a contradiction here. It is clear that these requirements can be reproduced quite accurately and completely only by performing labor actions in the regime and conditions characteristic of professional work, but if in itself it imposes relatively low intensity and narrow requirements for physical capacity (which, as already noted, characteristic of many types of modern professional work), then their exact modeling in the process of PPFP will not allow to ensure the necessary effectiveness of model exercises as factors for increasing functional capabilities. That is why modeling the requirements of professional activity in the construction of PPFP is justified insofar as it ensures the effectiveness of the means of training used, and should occur with certain variations that contribute not only to adaptation to professional work, but also to increase its effectiveness.
Fundamentally, the model reproduction in the process of PPFP of certain requirements of professional activity is all the more important, the higher the level of mobilization of the motor and other capabilities of the body necessary for its effective implementation. If these requirements are very high (as, for example, in the extreme conditions of professional activity of military personnel, firefighters, divers, aircraft testers), then initially they have to be modeled with restrictions, and then gradually increase the load in model training exercises, up to exceeding the level of similar professional loads to create a kind of margin of safety in relation to them. In such cases, the most effective means of increasing the functional reserves of the body, mobilized in extreme conditions of professional activity, can be classes in the appropriate professional applied sport, organized in the form of systematic training and participation in sports. competitions. Selective modeling of individual requirements of professional activity in the process of PPFP is achieved mainly by means of professional applied gymnastics, including exercises on specialized simulators (for example, on simulators such as centrifuges and doping in PPFP for pilots, high-altitude fitters and workers of other specialties who place high demands on functions of the vestibular apparatus).
Although the degree of intensity of physical effort in most modern types of professional activity is relatively low and stable, the methodology for constructing PPPP should be guided by the principle of a gradual increase in training loads, and to the extent that it is necessary not only to prepare for specific professional and labor loads, but also for a general rise in the level of functional capabilities of the body, strengthening and maintaining health. Here, as well as in physical education in general, of course, there cannot be some universal quantitative norms for the increase in loads that are equally suitable in all cases, since the boundaries of an expedient increase and their dynamics depend on many variable circumstances, including the actually developing total the volume of loads and the regimen of physical exercises in an individual lifestyle (for example, some, in parallel with PPPP, devote a lot of time and effort to in-depth exercises in one or another sport, while others have the main physical exercises limited mainly or exclusively to the scope of PPPP).
AT general view the system of classes in PPFP, when they are officially organized, is regulated by unified programs, usually developed for groups of related professions or individual professions. In this case, the main forms of training are, as a rule, lesson forms, having a structure typical in physical education (Chapter X), which varies depending on the characteristics of the content and conditions for constructing classes.
Often, especially within the framework of the compulsory course of physical education in special educational institutions, lessons that include PPFP material are combined and. Professional-applied exercises in them are performed along with exercises used as a means of general physical training, which, among other things, is due to a shortage of study time. In such cases, the rational arrangement of the various components of the lesson is determined according to the rules for constructing a complex lesson (Chapter X; 2.2). With the high labor intensity of the tasks to be solved for the formation of complex professionally applied motor skills or selective massive impact on the development of professionally important physical abilities, it is preferable not only to build individual classes, but also a series of them as one-subject - concentrated in the main part mainly on the implementation of one of these tasks. The ratio of single-subject and combined classes in the course of physical education, including the material of the PPFP, depends largely on the total budget of time allocated to the course as a whole, and the complexity of the tasks to be solved. The more time and the more difficult the tasks, the more often one-subject classes should be practiced; if the time budget is small, it is advisable under the same other conditions most do combined activities.
As one of the effective forms of organization and intensification of classes in PPFP practice competitions in professional applied exercises. Competitive forms of training are most widely represented, of course, in the case of in-depth specialization in the chosen professional-applied sport. The system of classes at the same time acquires the character of a specialized sports training and regular participation in competitions, which puts forward a special problem of rational balancing of sports, vocational education, and work activities. For athletes who do not move into the sphere of elite sports, the priority should, of course, not be sports interests proper.
An important role in the implementation of PPFP can be played by non-sporting amateur physical education classes, including professional applied exercises along with other means of physical self-education in the mode of everyday life and extended active recreation (in particular, in the form of daily individual exercises, physical training, hiking trips). It is clear that the actual contribution of such classes to PPPP especially depends on the degree of familiarity with physical culture, understanding the essence of PPPP and methodological readiness for independent use of its means and methods. To implement some of the tasks pursued in the PPFP, in addition to those indicated and small forms of classes practiced within the framework of industrial physical culture(see about them ch. X; 3.1). Although their possibilities in this regard are relatively narrow, they should not be neglected, in particular, when solving problems involving the development of the ability to independently regulate operational performance in the process of work, and tasks to prevent regression of the specific fitness achieved as a result of PPFP.
Thus, most of the forms of occupations accepted in the system of physical education and self-education can be used to some extent for the purposes of PPPP. At the same time, their content is determined not only by the requirements of professional activity and is not limited to it. PPFP must certainly be considered in unity with other components of a holistic system of education and, depending on their nature, in an individually specific expression, to find the most justified ratio of various forms of employment at one stage or another, allowing the realization of personally and socially significant goals.
References:
1. Kabachkov V. A., Polievsky S. A. Professional and applied physical training of students in secondary vocational schools. M., graduate School, 1982.
2. Raevsky R. T. Professional and applied physical training of students technical universities. M., Higher School, 1985.
1. Professional-applied physical training is organically connected with the subsequent practical work of a graduate-specialist. As a kind of physical education, professionally applied physical training is a pedagogically directed process of specialized physical training of a student for a chosen specialty, that is, a learning process that enriches a person with motor skills, skills, physical abilities, on which professional capacity directly or indirectly depends.
2. The need for physical fitness. The results of the ecologist's activity depend not only on his mental abilities, but also on the special physical fitness acquired at the university through systematic physical exercises.
These exercises should be adequate to the requirements of the profession (in my case, the profession of an ecologist) to the physical capabilities of the human body (endurance to mental and physical overload, movement over rough terrain, living in unfavorable, and sometimes in extreme conditions). natural conditions).
Physical exercises should diversify a person, help him adapt to the hard work of a natural scientist, and shorten the time for mastering a profession.
Although in modern world the share of muscular labor decreases, the productivity of many types of professional labor is due to the physical capacity of the worker.
The work of an ecologist is an activity of a mixed (intellectual-motor) nature. The probability of negative influences of the profession on the specialist (exposure to harmful substances at work, emotional and physical overload, especially when collecting material on expeditions) is not ruled out.
In general, normal physical condition, bodily and mental health is the most important prerequisite for sustainable work efficiency. Scientific and technical progress does not exempt a person from the need to improve their physical abilities.
3. Requirements for the physical training of an ecologist. The profession of an ecologist is interdisciplinary, it combines dozens of professions (engineer, teacher, economist-auditor, lawyer, huntsman, natural biologist, geodesist, programmer). Most likely, I future activities it will be necessary to combine the profession of a landscape specialist (involves a long stay in the adverse conditions of the northern taiga, walking and carrying heavy loads over rough terrain) and an employee of a scientific laboratory (a computer programmer, as well as working with harmful chemicals).
In part, my profession consists of sensory-intellectual activity (perception, information processing, decision-making) and work in extreme natural conditions. The power of work in most labor operations is usually< 30% от индивидуально максимальной мощности, но тем не менее целесообразно вести специализированную физическую подготовку во время профессионального экологического образования.
Usually, a professiogram of the content of labor is compiled from the psychological, physiological, biomechanical and ergonomic side, taking into account the subject, technology and working conditions (features of the prevailing work operations, their simplicity or complexity, work mode features, continuity or discontinuity of work operations, the order of alternation of work phases and intervals between them, factors of monotony and fatigue, features of the working environment - especially if they are uncomfortable: sudden changes in temperature, noise, air pollution).
4. Requirements for the profession of ecologist to the physical abilities of a person
Types of labor activity |
Professionally important physical qualities |
Expeditionary work performed in natural conditions |
Complex endurance, the ability to navigate difficult terrain and in other unusual conditions, rationally distribute energy costs, motor skills needed in everyday expeditionary life (walking, skiing, cycling, boating, horse riding, overcoming obstacles, carrying small loads over long distances) , hardening of the body to drastic changes meteorological conditions(high and low temperatures, high humidity), mental stability (largely depends on the physical) |
Forestry work (horticulture) |
Complex endurance in dynamic and static mode of long-term work of different muscle groups, the ability to navigate the terrain and rationally distribute energy costs over time, motor skills in the use of tools, hardening of the body to adverse meteorological effects |
Assembly line work (sample analysis) |
The ability to timely and accurately perform hand movements, the stability of sensory control, general endurance |
Operator work on remote controls |
The ability to differentiate a large amount of sensory information, the ability for an emergency motor reaction, sensory endurance, muscular-static endurance (with prolonged fixation of a working posture), emotional stability |
The scientific and technological revolution, most likely, will have little effect in the future on the nature of the ecologist's activity. Although the opposites between mental and physical labor are being erased, the robot will not be able to completely replace a person on an expedition or in a production laboratory. Applied physical training in the future will help a person to adapt to more than one profession, but will create prerequisites for mastering rapidly changing ways of professional activity, increase the general adaptive capabilities of the body, diversify its motor abilities (especially coordination ones), form a rich fund of motor skills.
The efficiency of the work of an ecologist depends more and more on the fine-tuning of motor skills in manual operations and on specific psychophysical resistance to information loads, with increased responsibility for the results of activities (operators behind monitors).
4. Methodology of professional-applied physical training. The main means of training are various basic physical exercises, as well as exercises that have been transformed or specially designed for a specific professional activity (special preparatory).
It is a mistake to assume that adequate physical development can only be achieved by exercises similar in form to professional labor motor actions. An attempt to bring physical culture closer to labor practice by simply imitation of individual labor actions means to distort its essence. This approach is especially unsuitable today, when micromovements are characteristic of labor activity, which by themselves are not sufficient for the optimal development of motor abilities. Even the mode of their implementation leads to industrial hypodynamia, dangerous for the normal physical state of the body.
However, physical training still models the features of labor activity: but modeling is not limited to imitation of labor operations, but involves the predominant exercise that allows you to specifically mobilize professionally important functional properties of the body. Sometimes it is advisable to reproduce the moments of coordination of movements that are part of professional activity, if such exercises develop or maintain the fitness of the body.
5. General-applied and specific exercises are an essential part of professional-applied physical training. They develop motor skills and abilities that are used both in normal and extreme conditions of professional activity. Such exercises are especially important for professions associated with movement (walking, cross-country movement), in the case when the effectiveness of professional activity directly depends on the variety and fine-tuning of motor skills (collection of expeditionary materials) and when complex motor skills are required in extreme situations (skills swimming, diving and rescuing drowning people, martial arts skills). The composition of PPFP funds in such cases is the most specific.
Less specific are the means of PPFP used to educate physical qualities that affect the effectiveness of professional activity (development of endurance, adaptation to different types muscle activity and environmental factors).
For the upbringing of motor-coordinating abilities, exercises of various forms are used; for the education of general endurance - running in the open air and other exercises of a cyclic nature; to increase the level of performance at high external temperature - exercises, during which the body temperature rises; to resist functional shifts in the internal environment of the body - repeated repeated running at high physiological power. PPFP in such cases practically merges with general physical training, a little specialized in a professional profile, or sports training in a chosen sport.
6. Professional applied gymnastics is characterized by the modeling of forms and important moments of coordination of movements included in professional activities, but with a more directed impact and with higher requirements for the results of movements.
With such gymnastics, the necessary forms of movements are consistently constructed that have a directed effect on certain parts of the musculoskeletal system, its morphological and functional qualities (strength, mobility in the joints, local and regional static endurance), based on 1) from the requirements of professional activity 2) from the need prevention of impacts arising in the course of professional activity on the physical and general condition of the employee (gymnastic exercises, preventing and correcting posture disorders due to the peculiarities of the working posture).
7. Professionally applied sports provide a holistically accentuated development of motor abilities that are important for improvement in professional activities. Accordingly, oriented sports improvement can have a direct positive impact on professional activity, provided, of course, if the subject of sports specialization has a significant similarity with professional activity both in terms of the operational composition of actions and the nature of the displayed abilities. This is what determines the choice of professional applied sports by representatives of a particular profession.
In full, the set of adequate means of PPFP is not limited, of course, only to physical exercises. In combination with them, to implement the tasks pursued in it, natural environmental factors of hardening are used, and when necessary, special hygienic and other means of increasing the level of adaptive capabilities of the body and resistance to the adverse effects of specific conditions of professional activity, including, in particular, training in thermal chambers and pressure chambers. , artificial ultraviolet irradiation and air ionization, specialized nutrition. It goes without saying that in the process of PPFP, the means of intellectual education, moral education and specialized mental training, which are indispensable for comprehensive professional training, should also be used that correspond to its characteristics.
For the development of general endurance, the simplest and most affordable is jogging. When starting running training, remember and follow the following rules:
Before training, carefully check the condition of your shoes;
Thick socks made of a mixture of wool and cotton should be worn on the feet;
You should run at least 3 times a week and not less than 20 minutes;
You should not increase your running speed even when you see other runners;
The muscles of the arch of the feet should be constantly strengthened to avoid the development of flat feet;
The greatest training effect is achieved when the running speed approaches 1 hour;
You should monitor the pulse rate (HR) - it should not be more than 180 beats per minute. minus your age.
For the development of special endurance, "shadow boxing" and exercises on projectiles are most often used: performing 5 - 6 series of 20 - 30 seconds each. intensive work in alternation with work of low intensity for 1 - 3 minutes. With an increase in fitness, the duration of recovery work can be reduced by the end of the series. After such a series, a rest of up to 10 minutes is required, during which breathing exercises and exercises for relaxation and flexibility are performed.
You can use jumping exercises (for example, jumping rope): 10 - 15 sec. intensive work repeat 5 - 6 times in 1.5 - 2 minutes. low intensity work.
Beginner runner rules. Classes should begin with a warm-up, which can be done at home or on the street. The warm-up takes 5-6 minutes. and consists of the following exercises: circular movements of the arms, torso, pelvis, forward and side bends, leg swings, squats, and calf raises. Then 2 - 3 min. accelerated walking and you can switch to running.
At first, you should choose such a running speed so that you can breathe calmly through your nose. I had to open my mouth - take a step. Restored breathing - running again.
At the first lesson, 10 minutes of running is enough. If you can’t immediately run 10 minutes, but you have to alternate running with walking, then the first line will be exactly 10 minutes. continuous running. Then follows, adding every week for 1 - 3 minutes. (depending on how you feel), bring the running time to 50 - 60 minutes.
After several months of training, you can start running faster, focusing not on breathing, but on the pulse rate. Its maximum upper limit is determined by the formula: 180 minus age. That is, if you are 30 years old, then the heart rate when running can be increased to 150 beats per minute, but not higher, but it is better to keep it 5 to 10 units lower.
After the end of the run, be sure to walk 2-3 minutes. brisk pace and it is desirable to do a few gymnastic exercises.
After training, you should first take a warm and then a contrast shower.
Running brings the greatest healing effect when its duration is increased to an hour, and the regularity of classes is up to 5-6 times a week, and on one of the days off the load doubles. The minimum rate of classes is 3 times a week for 30 minutes.
You can run anytime you feel comfortable. It should only be remembered that there should be a break of at least 30 minutes between running training and eating.
You should not turn a recreational run into a sports one, sharply increasing the speed and distance, including acceleration in running, etc. You should not prove anything to others - do not start running faster when meeting with other runners, passers-by, especially with pretty members of the opposite sex.
You can and should train all year round. If the air temperature is below minus 15 degrees, then the distance can be somewhat reduced, and if it is below minus 20 degrees, then it is better to cancel the workout. Although this is not required.
(There is such a direction as Russian hard running. It is better to start classes at a temperature not lower than minus 2 - minus 3 degrees. Clothing - shorts, woolen dressings, sneakers and woolen socks, mittens or gloves, a woolen cap, for women - a T-shirt with sewn on chest with a strip of woolen or just dense fabric.Before running at home, you need to do a warm-up and energetic self-massage, then a few deep squats.Drink half a glass of hot milk with a teaspoon of honey mixed in it.At first, you should not run for more than 10-15 minutes.The route should start and end at the doorstep.)
For running, you should carefully select shoes - sneakers with thick grooved soles, preferably with shock-absorbing inserts, are best. Wool socks. The suit can be any that does not restrict movement and allows the body to breathe. In windy weather and in rain or sleet, you can wear a waterproof jacket, windbreaker. On the head - a ski cap or a woolen band that covers the forehead and ears. For beginners, at temperatures below minus 5 degrees, woolen underwear should be worn.
It is better to run in the forest or park. In any case, you should choose places with the cleanest air and natural soil. Remember - if you run in sneakers or sneakers with thin soles, then you should not run on asphalt! For beginners, it is better to choose a flat track, but gradually move on to cross-country running.
Watch your health and avoid overtraining. The most objective indicators for self-monitoring are your well-being and pulse rate. You need to know the normal indicators of your pulse in the morning and evening hours. In addition, there is a simple test: the pulse rate after 10 minutes. after the end of the workout (it should not be higher than 100 beats per minute). If the indicators of the morning and evening pulse are higher than usual, if after 10 minutes. rest, the pulse rate exceeds 100 beats / min., you should consult a doctor and undergo a preventive examination.
Speed is understood as a specific motor ability of a person to high speed of movements performed in the absence of significant external resistance, complex coordination of muscle work and not requiring large energy costs.
There are several forms of manifestation of speed:
The speed of a simple and complex motor reaction;
The speed of a single movement;
The speed of complex movement;
Movement frequency.
The selected forms of manifestation of speed are relatively independent of each other and are weakly related to the level of general physical fitness.
To develop the speed of a simple reaction, repeated, as fast as possible execution of trained movements or exercises on a signal is used. The duration of such exercises should not exceed 4 - 5 seconds.
However, in martial arts we are faced with complex reactions, for the implementation of which it is necessary: to adequately assess the situation; make a moving decision perform it optimally. At the same time, it must be remembered that the more available alternatives for making a decision, the more difficult it is to make it and the longer the response time.
The speed abilities of a person are very specific, and as a rule, there is no direct transfer of speed in coordinationally dissimilar movements. This suggests that if you want to increase the speed of performing some specific actions, then you should train mainly in the speed of performing these particular actions.
For the development of speed abilities, exercises are used that must meet three main criteria:
1) the ability to perform at maximum speed;
2) the mastery of the exercise should be so good that attention can be focused only on the speed of its implementation;
3) during training there should not be a decrease in the speed of exercise.
Exercises for the development of speed:
1. Running from the start from various positions (sitting, lying down, lying face down, lying down, etc.) on a signal. Dosage: 5 - 6 times for 10 - 15 m with an interval of 1 - 1.5 minutes, perform 3 - 4 series after 2 - 3 minutes. recreation.
2. Running at maximum speed for 30 - 60 m. Dosage: 3 - 5 times in 1 - 3 series. Rest until complete recovery of breathing.
3. Running with maximum speed on the move: 10 - 30 m from a 30-meter run. Perform as the previous exercise.
4. Fast run downhill (up to 15 degrees) with the setting to achieve maximum speed and frequency of movements at a distance of 10 - 30 m from a 30-meter run. 3-5 times in 1-2 series.
5. Fast running in the forest with slopes and avoidance of oncoming branches. Dosage: fast running up to 10 seconds followed by walking 1 - 2 minutes. In total, complete 3 - 4 series. Remember safety measures.
6. Movement in different stances in different directions. Dosage: 2 - 3 series in 1 - 2 min. rest during which flexibility exercises are performed.
7. Performing individual punches or kicks with maximum speed into the air or on projectiles. Dosage: 3 - 5 series of 5 - 10 single strokes. With a decrease in the speed of impacts, the exercise should be stopped.
8. Applying a series of punches or kicks with maximum frequency into the air or on projectiles. Dosage: 5 - 6 series of 2 - 5 hits for 10 seconds. Such fragments are repeated 3-4 times in 1-2 minutes. rest with muscle relaxation.
9. Sequential application of a series of 10 punches or kicks followed by a 20-second rest. The exercise is performed with different types of strokes for 3 minutes.
10. Alternate execution with a maximum frequency of 10 seconds. first with punches, and then running in place, followed by a rest for 20 seconds. Exercise to perform 3 minutes.
11. Fulfillment maximum number punches in a jump up in place.
12. Fulfillment of fixed series of strikes in jumps up in place with the concentration of effort in one of them. Start with two hits in a series, then increase their number.
13. "Shadowboxing", during which single strikes or series of 3-4 strikes are performed at maximum speed, combined with movements, deceptive feints and various defenses, presenting a specific opponent in front of him. Dosage: 2 - 3 rounds lasting 1 - 3 minutes. Rest between rounds 2 - 4 min.
14. Jumping with a rope, trying to periodically "scroll" her arms more than once in one jump.
15. Dodges from the ball thrown by a partner, gradually reducing the distance or increasing the speed of the throws.
16. Beating the ball thrown by the partner.
17. Beating off with your forearm or hand of a partner who applies cotton to your shoulder from the side. I.P. - standing facing each other at arm's length, arms lowered along the body.
18. Slopes by pulling the shoulder back from the clap on it with the palm of the partner.
19. Performing a series of hand strikes on a tennis ball attached with a long elastic band (arm-length) to a holder on the head.
20. Shaking with the maximum frequency of the hands or feet to the right or left or up and down. Perform 2-3 series in 1-2 minutes. rest filled with slow smooth movements (such as Tai chi quan).
Perform these exercises only after a thorough warm-up of the hands and, especially, the elbow joint!!!
1. Place one hand in front of you, palm up. With the other hand, grab it by the fingers from above. Stretch your arm in front of you, with the other hand bending the brush and fingers down towards you. Repeat 10 to 30 times for each hand.
2. Place both hands at your shoulders. Hands are relaxed. Alternately throw your hands forward without straining them, as if you are shaking water from your fingers. Then do the same side throws. Start with 10-20 reps per arm and gradually work your way up to 100-200.
3. Get into a mabu stance. Clench your hands into fists, bend at the elbows and raise to shoulder level. Fists bent as much as possible in the direction inner sides forearms. Then, without lowering the elbows, at the same time sharply and bitingly strike with both fists in front of you with a downward movement, stretching the ulnar side of the arm, while the kulaui twist down as much as possible. At the moment of impact, the arms should be fully extended at the elbows and extended. The forearm in relation to the shoulder opens at an angle of 180 degrees. Attacks can also be made to the side. The number of repetitions of this and the following exercises should be gradually increased to 300 - 500 times daily, achieving the smoothest, smoothest movement in the elbow joint.
4. The starting position is the same, but this time the arms are crossed in front of the chest and deliver similar blows to the sides and down.
After training, it is necessary to calm and relax the mind and body. Stretching is the best exercise for this.
· Stretch with a feeling of comfort, linger in a certain position for 10 - 30 seconds.
· Do not apply force.
When stretching, breathe slowly and naturally.
Find a stretch that suits your body.
· When stretching the left and right sides, make sure that each takes the same amount of time.
1. Stretch your hamstring and lower back:
Sit on the floor and bend your left leg. Stretch your right leg forward.
Hold this position for 20 - 30 seconds.
Relax your shoulders and arms.
Do not try to force yourself to reach your fingertips.
2. Stretch your inner thighs:
Sit on the floor and spread your legs apart without applying any force.
Lean forward from your lower back.
Relax your hips and turn your feet up.
Hold this position for 20 - 30 seconds.
Don't force it.
3. Stretch reverse side knee:
Stretch your right leg, and bend your left leg and place it on top of your thigh.
Slowly lean forward from your lower back.
Hit this position for 20 - 30 seconds.
Don't try to force it.
Repeat the same with the other leg.
4. Stretch Your Ankles:
Applying light pressure with your hands, rotate the ankle first clockwise, then counterclockwise, 10 to 20 times.
Repeat for the other ankle.
5. Stretch your arms, shoulders and upper back:
Raise your arms above your head and interlace your fingers.
Turning your palms up, stretch your arms slightly back and up.
Hold this position for 15 - 20 seconds.
Breathe naturally.
6. Stretch your shoulders and upper back:
Place your hand across your chest and gently push your elbow towards the opposite shoulder.
Repeat the same for the other hand.
7. Stretch your triceps and upper shoulders:
Raise both arms above your head, take one elbow and stretch your arm, gently pressing it down and back.
Hold this position for 10 - 20 seconds.
Repeat for the other hand.
8. Stretch your arms, shoulders and chest:
Lock your fingers behind your back and slowly raise your arms up.
Straighten your chest.
Hold this position for 10 - 15 seconds.
9. Stretch Your Shoulders:
Bring your hands behind your back, one above, one below, and interlock your fingers (if you can).
Hold this position for 10 - 15 seconds.
Don't force it.
Repeat by changing the position of the hands.
10. Stretch your upper body and back:
Put your hands on the wall. Bend your whole body forward and down, bend your knees slightly.
Hold this position for about 20 seconds.
11. Stretch the Calf Muscles:
Bend one leg and put its foot forward. Straighten the other leg and put it back.
Slowly push your hips forward without twisting them.
Hold this position for 20 seconds.
The heel of the back foot should not come off the floor.
Feet point forward or slightly inward.
Repeat for the other leg.
12. Do some breathing exercises.
Women who have to sit for long periods of time can benefit from shoulder and hip exercises, as well as strengthening the buttocks.
But for starters, you can offer a small set of simple exercises that can be done right at the workplace. These exercises greatly stimulate blood circulation in the lower torso:
1. Stand up, keeping your hands on your belt, and your legs in a closed state. After that, first spread apart, and then bring the socks together, and then do the same with the heels. Run 10 times.
2. Stand facing a chair, lightly holding on to its back with outstretched arms. Then - to carry out a semi-squat on one leg, putting the other on the toe back. Run 10 times, alternating legs.
3. Having taken the starting position as in the previous exercise, vigorously swing one of the legs in different directions. Run 10 times, alternating legs.
Shoulder exercises
1. Stand up, raise your hands up, then rhythmically take them back, then relaxing the muscles. Run 8 times.
2. Extend your arms to the sides and perform circular motions back and forth. Run 10 times.
3. Raise your hands up, and then carry out movements that imitate crawl swimming. Run 10 times, alternating direction.
4. Take a chair and put your hands on its back. Keeping your head between your hands, lean forward, bending as low as possible. Run 8 times.
5. Bend your arms behind your back, holding one of them above the shoulder, and the other - from below, from the side of the thigh. Try to grab them with your fingers.
Hip Exercises
1. Stand up, and then, carefully jumping forward, sit down - bent right leg in front, and straightened left leg - behind. Perform springy squats. Then, swap legs. Run 30 times.
2. Stand up, bend one of the legs and pull it up to the chest three times, holding the knee with your hands. Run 10 times, alternating legs.
3. Stand, swinging one of the legs to the left, right and to the sides. Run 10 times in each direction, alternating legs.
4. Lie down and perform swing movements with one of the legs towards the head. Run 10 times, alternating legs.
5. Stand up with one of your legs on the back of a chair. Perform torso tilts first to the raised leg, and then to the standing one on the floor. Run 5 times, alternating legs.
6. Stand up, taking one of the legs to the side. Perform circular movements with this leg in different directions. Run 12 times, alternating legs.
Another set of exercises for the hip joints
1. Stand up with your hands on your belt and your legs together. Then - carry out breeding socks to the sides, without lifting them from the floor. Run 20 times.
2. Stand up, keeping your hands on your belt and your legs apart. After that, first carry out the breeding of the socks to the sides, and then bring them together as much as possible. Run 30 times.
3. Stand up, keeping your hands on your belt, legs together, and socks in the maximum position spread apart. Then - to carry out squats, keeping your head straight. Run 10 times.
4. Perform squats, with the legs in a slightly apart position at the initial position. Run 10 times.
5. Walk in place without lifting your socks off the floor. Perform within a minute.
6. Walk in place. And first - in the standard version, then - on the toes, then - on the heels, after which - rolling from heel to toe. Perform for 30, 15 and 10 seconds.
It is also useful to do these exercises in the evening - after wearing high-heeled shoes during the day.
A set of exercises to strengthen the buttocks.
1. Stand up straight, holding the back of the chair with your hands and slightly spreading your knees. Slowly pulling back one of the legs, inhale, pulling in the stomach and straining the gluteal muscles. Then - turn the toe of the extended leg and stop in this position for 10 s. After that, exhale and relax. Run 10 times, alternating legs.
2. Lie on your stomach, after placing a pillow under it. Clenching your fists, stretch your arms forward, slightly raising your chin. While inhaling, slowly move your hands back, touching your buttocks with your fists. Return to the starting position by exhaling. After that, relax. Run 15 times.
3. Stand up, keeping your legs together and your arms along your torso. Take a deep breath and start running in place, bending your elbows, hitting your buttocks with your heels and exhaling slowly. Continue for a minute.
4. Sit on the floor, clasping your hands at the back of your head, and legs slightly spread apart. Perform "walking" on the buttocks back and forth, keeping your back straight. Continue for a minute.
5. Sit straight on the floor with your legs crossed and your hands on your knees. Lean left and right, leaning on one or the other buttock.
6. Sit on your stomach, keeping your legs together and placing your fists under your chin. Raise as high as possible, without bending, one of the legs, and hold it for 5 seconds. Run 20 times, alternating legs.
7. Lie on your stomach, placing your chin on top of palms laid on top of each other. Slowly raise, without bending one of the legs, and begin to carry out rotational movements with it. Run 20 times, alternating legs.
To strengthen the abdominal muscles
1. Lie on your back, raise your legs, and put your hands on your belt. Make simultaneous circular movements with your legs. Perform 5 times, alternating direction of rotation.
2. Take the same starting position. After that - reduce and spread the legs. Run 10 times.
3. Being in the same starting position, work with your feet on the principle of scissors, without bending them at the same time. Run 10 times.
4. Being in the same starting position, bend your knees and pull them up to your stomach, then return them back. Run 5 times.
Bibliography
For the preparation of this work, materials from the site were used.