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Вправи з Гантелями

Вправи з Гантелями

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Published by andriy112
Ukrainian students manual on dumbbells training.
Ukrainian students manual on dumbbells training.

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Published by: andriy112 on Apr 06, 2012
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06/17/2013

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MeTO.llH'111i peKOMelilUlI,n 111,/11'0'1 YIIIIJIII: KOPHi€HKOC.M. - ,nOUCI-I'r<lltl) ,lJ,pHriM!ltI "1'111\1<1 "1l0PIHHIII'IX irop TepHOI ninscsxoro nauionansnoro nenarori-moro y~dllepcH'nl'l'Y 1M, II. 1'1I11'1'IOKII, xann. nezi. aayx, .uOUCHT,Maj,lcTep cnopry; Ilfanaparocs B.l. - aaaiayaax Ka(IJe.llpH riMlmC'I'11KH I CIIOPTI1T3H!1X irop Teptrorrixscsxoro xauioxansxoro rrenarori-rnoro YHiBcpCWr'TY 1M, 0, fH3TlOKa, kaan. aayx 3 ,pi3, Bl-!XOBaHID!i cnopry, nouear, Mai1.CTepcrrop'I'Y: Ha)'MOB CA. - cTapulHH mrxnanau Ka,peL\pl1 crtopry Tcpnonlnucnxoro Hauioxarrsnoro exonovi-nroro yaiaepcnrery, MallcTcp cnopry. Imocrpanii 3 TeXHiKl1 BI1KOHaHID! nrtpas npe,lJ,CTaBJIeHO MaitcTpoM crtopry 3 rpexo-pnvcsxo) 60pOTb6H, CTY,lJ,eHTOM ,paKynbTery ,pi3Y1'IHOro BI1XOBaHHSl Teptrortbtscsxoro nauiouansnoro nezrarori-nroro YHiBepCI1TeTYiMeHi B. fHaTJOKa lJiJlaH06UM A.B. PeneH3eHTH: aanizryna» Ka,pe,llpJl ,pi3WlHoro BHXOBaHID! i cnopry Mnxonaiscsxoro uauioaansaoro yxinepcirrery Kopa6ne6Y)lysaHH.Sl iM. 3,IlMipaJJa Maxaposa, ttporpecop, 3acn)')KeHHH rpeHep YKpalHI1, Mai1cTep cnopry
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33B.JI.3HH5JM nsorc nociomrxa E:IUl1.POKa norrynspasaui» cepea MOJIoa.i 'ra .ll0POCJlliX33HHThaTJIeTl1'-IHOlO riMHacTMKOIO3 ranrensreor, uio CrrpHlITHMe p03BHTK}' CHJIHM'~I3i:Bi opraaisuy moznorn B uiJIOM)'. .LI:o MeTo.n;WIHHX pexoxennaniji YBiflWJII1 BnpaBI1, 5!Ki MO:lKHa BHKOPI1CToBYBaTHy pauxonni ririeni-raiji riMHacTHui, nin xac P03MHHKH B pi3Hl1X Bl1,IlaX crtopry i 6e3rrOCepe.llHhO ira TpeHYBaJlbHI1X 3aIDITT5JX 3 3TJIeTI1'iHoi' riMHaCTI1KH 3 pi3Hl1M KOHTI1HreHTOM ysacrrnxia (BIK, xsanidiixania TOlUO). KO)l(Ha nnpasa npoimocrposaaa ¢>OTOrp3¢>is:rMH Ii OnI1COM. Onnc 3 snpaan ninofipaxcae TmbKH xapaxrep pyxy (aMrmiTY.lla, nrsanxicrs BHKOHaHl-UI). TOMY, BHBl£alO'-Il1snpany, pa.llHMo: • YB3)KHO o3Hai1oMHTHCb 3 ycixra .lleTaJUIMI1¢>OToiJ1IOCTpau.ii; • rrpaBI1J1hHOrrinifiparu H3B3HT3)KeHH5J(npHJIaJ1.Y); • BH3Haql1TH Micue 3aIDJTh (snoxa, y crropTHBHOMY aani, aa M3H.llaH'-IHK)'); • BH3HaQHTH(a60 BCTaHOBHTI1)tpnaanicrs 33llilTb - n03YB3HtuI i TeMrr BMKOH3HH5J . .LI:JUf PY'IHOCTi T3 npocrorn 3 KOPI1CT)'B3HH51 sees np3KTWIHHH M3repian CHCTeMaTl130BaHO sa aHaTOMiQliHMI1 03HaK3MI1, a cave: cnoQaTKY snpaan ,IlJUI PYK i rrJIe'IOBOro nosca, 3 rroriv CJU1HH, air i TYJIY6a. 3aH5!1TH aTJIeTHQHOIO riMl-IaCTlfKOIO 3 raHTeJI5IMH nepeatiaxarors 3H3HHH i .llOTPHM3HH5! TaKHX npasrot: • 03Hai10~1Tecb i BI1BqiTb OCHOBHi rpymr M\13iB ra IX posraurynamta;

sasiayaau Ka,pe)lpl1 cnopry Tepaoninscsxoro aanionansuoro eKOHOMi'[aero YHrnCpCI1TeTY,3aCJIy)!(eHI1H-rpeirep YKpaiHH, 3aCn)')KeHHi1 npauiBHHK ocsmr YKpalHH, MancTep crtopry Iluxeac P. C. L\OueHT Ka,pe,lJ,pHriMHaCTI1K11i cnOpTHBHHX irop Tepnonlnscsxoro aauiorram.noro nenarori-raoro yaiaepcnrery iM. B. fHaTIOKa, KaH.D.. iOJI. nayx, 6 ,UOUeRT,3acJIYll(eHHH npauiairnx ,pi31-f'IHol KYllbTYPH i cnopry Yi<paiHH .lI5i.W,YK

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PeKOMCH,llOBaHO HaYKoBo-MCTO)JlP{HOIOP3,llOlO Tepirortinscsxoro naruoaam.aoro neaarori-raoro YHinepCl1TcTY iMeHi Bonomoaapa rHaTIOKa (npomoxon ]{g 2 eiiJ 22.10.2008 p.)

KOPHi€HKOC.M., Iffannparocs

B.I., Ha)'MOB C.A.
pexoxeananii. - Bl1Ll. 2-e, ,UOTI. KHHra - EOf)l8H, 2010. - 64 c.

K 67

Brrp3BI1 3 raHTeJJSlMH:Meromorai i nepepofi, - Tepnorrins: Hamansna

ISBN 978-966-10-0728-3
Y nocifianxy 3anpOnOHOBaHO nOKM 70 nnpaa 3 raarensua; Opi€HTOBHi KOMITneKCI1nnpaa ,UJIsrpisaoro piBH.Sl(pbWIJ-Io'i rtlnrorosrreuocri )liTeM cepenasoro i crapuroro tnxinsxoro BiKY ra ,ilOpOCJlJ1X; ero.ll,HKH P031lHTKYCHnOBI1Xsxccrea 3 M ypaxysaituax aaarouc-tpiaionorisaux OC06JI11IJOCTei'l usoro KOliTI1HreH-ry; MeTO,llHKY i TeXHiKy BHKOHaHH5Isnpan 3 P03BI1TKYCHJIOBI1X HKOCTePL MeTO)lH'fHi peKOMel·[.!laUi'ipoapaxonaril !HI BI1KJHI,Ila'lia(paKYJlhTery ¢i311'fHOrO BI1XOBaHHH, 'fI1TeJIiB cpbw:n·lQ'i l<Yllb'fYP~I, 'rpI.:HopiJl, C1'y.ueHTiB 6a)!(alO'IHX 3ai!rMaB ra THClI 3TJICTI1'lHOIOriMHaCTI1KOIO. EEK - 75.61173 © HaB'I3JJbHa KHl1ra - Eornau, ISBN 978-966-10-0728-3 Manl'IOBi np3B3, 2010

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Bnpaea

1 (puc. 1, 2). 3fMHaHH5I i p03fHHaHH5I nansuin 3 r~HTe~UTlO. PYKa CllMpa€TbC5I )J,onOHeIO na utafiern, riMHaCTH~[HOl CTlHKI1 3 ynopon aa BeJlHKMM naneus. P03rMHaIO'lM nansui, rUJ:lTeJIb rrepexonjrn, na OCTaHHi rpanairr» l.(OTHPbOX nansuis. Ilpn 3fHHaHHi ratrtern, npMTHCKa€TbCH )]:0 sernrxoro IIMbU5I. Bnpaea 2 (puc. 3, 4). 3rJ1HaHH5I i p03rMHatiH5I3an'51CTKa 3 raHTeJ15IMllpis. HMMH XBaTaMW:a) XBaTOM saepxy (uonOH5IMH ,IIOHl13Y), 6) XBaTOM
3Hl13Y (n.onOH.5IMH noropa).

pen, Te )K ia p03rHHaHH5IM PYK snepen npa npOXO)J,)KeHHi rrepe,n;rmi<['!5JMH SepTHKaJIbHOro n0J10)KeHH5L .. 3n1HaHHJI PYK B CTOPOHI1, nJ,llHIMalOl.(11 no rraXBOBHX Bna,Z.U1H. Bnpaea 20 (puc. 42). CH,Wl'HI H3 nasi, noxeproae ni,n;HiMaHHH ranrenea sropy (cnosarxy onnieio PYKOlO) B3,n;OB)I(Cepe,lJ,I1HH'ryJly6a - onYCKalO'Hf rairrens na JlaBY MbK HoraMlf. . Bnpaea 21 (puc. 43, 44). ITWHiMaHH5I rrp51MMX pyx snepea ztoropn 1 orrYCKaHH5I Y s.rr. Pyx srrepen, KRCTi XBaTOM snepxy ()J.OJIOH5IMH snepen). Te )I( XB~TOM 3HH3Y (,n;0J10H5IMHztoropn). Bnpaea 22 (puc. 45-47). 3 s.rt. - PYKH BHM3. ITi,n;HiMaHH5I np5IMMX PYK sropy i onYCKaHHH Y a.n. pyxost B CTOpOHM. Te )K, ane B.n. ratrreni PYKM B CTOpOHH. . JIe:Il(3'lM na nianosi a60 J1aBi na crnnn.

Bnpaea

19 (puc. 40, 41).

Bnpaea 3 (puc. 5). K0J10Bi PYXH, pisnouaairtri nOBopOTH r~HTeJ1JIlO. 3 nnxinaoro noncoseinrs (aani B.n.) CHn.H'[M Ha nanr, rrepeztllniq<[5I 1l0KJIaCTH aa KOJIlHa.

Bnpaea 4 (puc. 6-8). Ilo-reprose

a60 O)J,HO'laCHe 3fMHaHH5I PYK B niKT5IX srrepen, 3 B.Il. KHCTi: a) XBaTOM snepxy ()J,OJIOH5IMH)].0HH3Y), 6) XBaTOM 3HI13Y ()lOJIOH5IMH ztoropa). Bnpaea 5 (puc. 9, 10). P03rHHaHH5I PYK 3 raHTeJ1HMH 3-3a r0J10B~. Bnpaea 6 (puc. 11, 12). 3rHHaHH5I PYK aa cm:IHY, rravararonacs nI,IIH5ITH ranreni 51K MO)KHa BHlUe. Bnpaea 7 (puc. 13, 14). P03rHHaHH5I PYK nasazt. Tyny6 HaXlfnHTH, Brrepe)l npofHYTHCb. .

Bnpaea

23 (puc. 48-50).

I1iuHiM3HH5I npHMUX PYK sropy i orrycxanna Ix BHJ13 PYXOM snepen: a) noxeproso; 6) OLl,HOl.(aCHO. e )K, Me PYXOM B CTOT pOHM, npOHOC5I'Hf ratrreni HM3hKO Ha,ll nianoroio. Bnpaea 24 (puc. 51). J1e)Ka'lM ua cmrai na J1aBi, KOJIOBi PYXH npsMI1MH PYKaMH. Oco6mIBY YEary seepraiire na rrpOHeCeHH5I raHTeJIeM 6iJ1H caMHX CTerOH i 3'€LI,HaHH5I ix nan rOJIOBOlO. PYKH He 3rHHaTH.

Bnpaea 8 (puc. 15, 16). «ct>paHuY3bKHl1 )KHM», ne)l(aqn ira nasi. . Bnpaea 9 (puc. 17, 18). 3rHHaHH5I PYK 3 raI-ITeJI5IMU, CI1)I,51'iHna lIaBI (OLl,HO'laCHO i no-reprcso). . Bnpaea 10 (puc. 19, 20). «ct>paHUY3bKMM )l(HM», CM)l5Il.(H Ha naai. Te
)1(,

Bnpaea 25 (puc.' 52- 54). CT05I'[f.1 HaXHJTHBlllHCb srrepen,
Py. 011ycKaHH5I

i rrWHiMaHH5I

np5IMHX pyx.

Te

)1(,

PYKH Br~Me noron-

CT05l':!U.

Bnpaea

11 (puc. 21, 22). 12 (puc. 23, 24).

3rHHaHH5I

PYK CH)l5JtIU na nasi. 3rHHaHH5I, is-sa

Te

)1(,

,IIYlO'Uf BropY-BHM3 rarrrenmo na np5IMUX pyxax 3 OLl,HO'laCHUM 3BeLl,eHH5fM i p03Be,n;eHHRM pyx. Bnpaea 26 (puc. 55). J1e)Ka<[lf na )l(I1BOTi na naai: a) ni)lHi~aHH5I i OllYCKaHH5I np5lMMX pyx, 6) xonosi; BopoHKono)JJ6H1 pyxn rrp5IMHMH (ni)lHHTMMH) pYKaMH. Bnpaea 27 (puc. 56). CI1)l51'l11 na JIaBi, KOnOB! PYXH np5IMHMU PYKaMM B 60KOBiw llJ10llI.HHi: a) o,n;HOl.(aCHO; 6) rro-reprono. Te )J{, ane CT05I'lH ira

CT05I'IH.

Bnpaea
Bnpaea Bnpaea

KOHueHTpOBaHe P03rMHaHH5I pyx

Cllll5l'lH

ua

)IaB1.

13 (puc. 25, 26). na nasi.

r0J10BM, CHwrtJH

14 (puc. 27, 28). P03fHHaHH5I Bnpaea 15 (puc. 29-31). P03fMHaHH5I
llocepen.HHM;

PYK, rtexca-m na ~aBi. PYK sropy; a) KHCTI )lOnOH5IMH ne)l(aqH rra CllH)l(lfM

Bnpaea

ninnosi. 28 (puc. 57). JIe)l(a'lH
K0J10Bi pyxn

Bnpaea 16 (puc. 32, 33). P03rHHaWUI
Hi na JIaBi (nononi

6) KMCTi ,IIOnOH5IMI1 snepen. PYK snepen no Cepe,IIJ.1HH).

CTerHaMH. KaMM).

na )I(H.BOTi aa JIaBi O~~OllHBllll1 it raHTeJIJIlO (TpHMalOtIH II )lBOMa pyPYKM B CTOPOHH: 3BeLl,eHMe npn 3Be,IIeHH1 - PYKI1 (na nani), pyxn rtps-

Bnpaea 29 (puc. 58). JIe)l(a'lM na cmmi,
H5I PYK (np5IMMx) cxpeCHO. ynepezt. . Te
)1(,

Bnpaea

17 (puc. 34, 35). Jlexasn na nasi na crrnni, (nonon! anepen). Bnpaea 18 (rjJomo 36-39). J1e)KaqH na nianosi a60 na
ni)lHiMaHH5I i onYCKaHH5I rrepennnix,

raarenen
.

.

J1aBJna ..crunn, nepexnanaio-m IX srre-

Te )1(, ane ne)l(a<[M na crnmi TmbKM 3Be,IIeHH5I pyx ynepen cxpecao, Bnpaea 31 (puc. 61). J1e)l(a'lM na ennui xa nasi, xononi

Bnpaea 30 (puc, 59, 60).

6

7

MH:MU PYKaMH: 3 O[(HO'IaCHH:M aaxaarov .llHOX (omriei) rairreJIew [(BOMa pYKaMI1. Bnpaea 32 (puc. 62, 63). CT05{l[I1 naxanaamacs nrtepezr, pyK11 B CTOPOHI1. OrrycKaHH5I pyx BHU3 i Bi,n,Be[(eHH5I 'ix B croponn. Te )J(, Me JIe)J(a'rn na )J(}!BOTi na nasi. Bnpaea 33 (puc. 64, 65). CI1[(WII1 na JIaBi, )!{HM rarrrenen. Bnpaea 34 (puc. 66, 67). )l(HM raarenen, Cll,llH'-lH ira naai run I<yTOM 45". Bnpaea 35 (puc. 68, 69). P03Be,lleHI{H PYK 3 raHTeJI5IMI1 B CTOPOHH:, J1e)J(a~Ilfaa JIaBi. Bnpaea 36 (puc. 70, 71). Bnpasa «rryn-oaep», Jle)J(a<!I1 na nasi.

Bnpaea

50 (puc. 99, 100). Finepexcrenaia
)!{HBOTi

na

(nasa,

KiHb, K03en

'routo),

3 raHTeJI5IMH. J1e)J(a'IH Hom saxpirtneai sa riv-

HaCTH'fHY CTilfKY (a60 YTPMMYlOThC5I naprtrepov), rtpornnaaH5I TYJIY6a 3 raHTeJI5IMH, 5IKi YTPHM)'IOThC5I 3irHYTHMH PYKaMH:

6m5I

nne-rea.
BIIPABII

,I:(JH[M'5I3IB

HIf rro-

Bnpaea 51 (puc.

1OJ, 102).

HaXHJIH Tyny6a

3 pi3HOMaHiTHHMH

nO)!{eHH5IMH pyx.

Bnpaea 37 (puc. 72, 73). TIiJ(ttOM raarenea
Ha JlaBI. Bnpaea 38 (puc.
[(WIH.

sepes

CTOPOHM, CH[(5I'-'M PYKOlO, CH-

74, 75).

%MM

rairreni nropy onaicro

52 (puc. 103, 104). I1inttOM n'HTH. Ilansui nir na nincrasui Te )!{, Me aa O)1,Hii1 H03i. Bnpaea 53 (puc. 105, 106). TIpHci)laHH5I crumoro, «rax-npncizt». Bnpaea 54 (puc. 107-109). fJII160Ki
Bi)1, nianora. Te
)J(,

Bnpaea

na HOCKn i orrycxanns aa 5-10 CM, n'5ITH na ninnosi. na
[(BOX

norax, ranrens aa

Bnpaea 39 (puc. 76, 77). BimK:HMamrn

B ynopi na 6pycax 3 raHTeJIHMH, lUO npHB'maHi (CKaKMKOlO, peMeHeM TOlUO) [(0 noaca. Bnpaea 40 (puc .. 78, 79). 3rHHaHH5.l i p03fJmaHH5I PYK B ynopi, JIe)Ka'-lH na raHTeIDIX.

Me

npncinaxnn 6e3 Bi)lPHBY n'5IT 3 OLl.HO'laCHHMI1 i pi3HOMaHiTHJ.fMH

BIIPABH .11)UIM'5I3IB CIIIIHH
Bnpaea

41 (puc. 80, 81). J1e)!{a'JH na )!{HBOTi (riMHaCTH'-IHa nasa, KiHh, K03eJI). TIi[(HOM raHTeJIeH 'Jepe3 CTOpOHH. Te )!{, CH[(5IlJ:H

aa

JIaBi Y HaXHJIi.

P03HIHaHH5I PYK Y HaXHJIi, crmpaiouacs na nasy. Bnpaea 43 (puc. 84, 85). CT05IlJ:H HaXHJIHBlliHCb snepen, Bi[(Be[(eH~ H5I rrpHMHX PYK aasan i orrYCKaHH5I ix y B.n. TIPH onYCKaHHl BHH3 crpHM)'BaTH pyx raHTeJIeW. BnpGBG 44 (puc. 86). CT05IQH HaXHJll1BllIHCh nnepen, 3YCTpitIHi rrosinsni PYXll PYKaMH - OP,HYPYKY naaan npyry nropy, Bnpaea 45 (puc. 87). J1e)!{a'Jl1 aa )j(J.1BOTiaa nasi (nasa, K03eJI).

Bnpaea 42 (puc. 82, 83).

HOTH Hapi3HO (Hom na unrpani IlJIe'leH), He Bi!lpHBalO'lH n'HTH sin ninnorn, fJIH60Ki npnciztauua 3 ninnaroro sropy raHTeJIJIlO aa np5IMitt pyui a60 OLl.HO'laCHHM ninHiMaHH5IM ranreni BfOPY. Bnpaea 56 (puc. 111-113). B criaui aorn napisno. He Bi[(pHBalO'lH n'HTH, fJI1160Ki npaciaauna 3 O.ll,HO'-laCHHMrri,llHiMaHH5IM raHTeJIeW sropy i snepen. Bnpaea 57 (puc. 114-117). B unrpoxia crimri noseproae 3fl1HaHH5I air 3 pi3HOMaHiTHHMH pyxaxr» PYKaMH: a) snepen, 6) sropy, B) B CTOpOHH. Bnpaea 58 (puc. 118-120). B.n. ranrenino nne-rea. Bnrrazra 3 raaTeJI5IMW: a) snnan srrepea; 6) re )1(, Me 3 ni[(HHTHMH sropy pYKaMM. ranrem, [(0 nnexa (B o)1,Hitt pyui). TIPl1na o)1,Hii1 H03i, He Bi[(pHBalO':lH n'HTl1 aia nianorn. Bnpaea 60 (puc. 122, 123). CrpH6KM (Hom pa30M) 3 ni)lHiMaHH5IM i orrycxaanau raHTeJIeH. Bnpaea 61 (puc. 124, 125). B.n. ranreni [(0 nnescn, 1 - crpH60K B cinanna CTiHKY nora (cTiHY) napiano, raureni

pyxavn PYKaMH. Bnpaea 55 (puc. 110). Crimea

Bin3 no

Bnpaea 59 (puc. 121). B.n.

Bnpaea 46 (puc. 88, 89).

Be.ll,eHH5I rrp5IMHX PYK aasan: a) O.ll,HOtlaCHO, 6) rtoxeprono. ni[(T5IryBaHH5I y BI1ei na rrepexnannni raHTeJI5IMH, uio npHB'5I3aHi (CKaKaJIKOlO, peMeHeM romo)

Bnpaea

noaca. 47 (puc. 90, 91). T5Ira !lBOX rarrrenen Y HaXHJIi. Bnpaea 48 (puc. 92-96). P03rHHaHH5I TYJIy6a (cranoaa rnra). Bnpaea 49 (puc. 97, 98). T5Ira ranreni Y I-U1XI1JIi.

Bnpaea 62 (puc. 126, 127). IIi)li1oM Bnpaea Bnpaea

sropy; 2 - CTPH6KOM B.Il. ira HOCKH 3 onopoio xa JIaBy

63 (puc. 128, 129). 64 (puc. 130, 131).

3 OLlHiE:lO ra~lTeJIJIlO. TIpHci)laHH5J 3 raHTeJI5IMH. TIinttOM na HOCKH y HaXHJIi.

9

Bnpaea 65 (puc. 132). Ilpaciaanas ira o,Ll,Hil1 H03i Bnpaea 66 (puc. 133). OpI1Ci)],aHH5I 3 rarrrenmo
rr'5JTl1) .

3 raHTeJ1J1ID. (He BiJJ.pl1BaIO'-fl1 ,[(0

52(puc. 103, 104), a60 3rHHaHHH PYK CI1.ll.W1I1 nani (JJ.BorOJlOBIDI:M'H3 aa nnexa) - enpaea 11 (puc. 21, 22). .uoJJ.aMo, lUO _wur aTJIeTiB - noxarxinnin He nOTpi6HO fiararo ysaru npl1JJ.iJI5lTl1 i30JIIOID'll1M snpaaaxt,
aJJ.)I(e CnOljaTKY He06xiJJ.HO p03Bl1BaTI1

Bnpaea 67 (puc. 134, 135). B.rr. crinxa na KOJIiHaX, rarrreni qeH. 1 - Bl1KOHaTH cia na n'arax; 2 - B.IT. BnPABH )]_JUIM'5I3IB qEPEBHOrO Bnpaea 68 (puc. 136). Haxnnn
HHM BOlO. B CTOPOHll 3

nne-

nci

M'H30Bi

rpynn

B UinOMY.

ITPECY I TYJIYBA noseproauu
3rHHaHrOJIO-

pyx,
HaXMJIH B CTOPOHl1,

Bnpaea 69 (puc. 13'0 138).

raareni aa

Bnpaea 70 (puc. 139, 140). Te )K, ane pyKJ1 sropy. Bnpaea 71 (puc. 141). B.n. HaXllJI ynepezr nporaysmacs,
CTOPOHI1. nOBOpOTl1 niJJ.H5ITol PYKl1).

pyxu

B

ryrrytia (ronosy

rrOBepTaTI1

B CTOPOHY

Bnpaea 72 (puc. 142, 143). Onaonacne 3mHaHH5I 'rynyfia i air, CH,[(Rl.£H ua JIaBl. Bnpaea 73 (puc. 144, 145). B.rr. JIe)Kal.fll na crnnri, Hom 3ifHYTi B KOJIiHaX, pyxn 3 raHTeJIJl10 sa ronony. TIi)],HiMaHHH B cin, Bnpaea 74 (puc. 146). B.n. JIe)l(alJ:H na cnani, Hom 3ifHYTi B KOJIinax, pyKJ1 3 raHTeJIJ11D sa roJlOBY. nmHiMaHH5I B cia ai «CKPYqYBaHHHM» .

Ane 3 l.IaCOM lXJUI rrocanreuna MaKCI1MaJIbHOrO e<!>eKTY B TpeHYBaJIbHi rrporpasm nOTpi6HO BKJI.IO'laTI1 H"K 6a30Bi, TaK i iaonroro-ri BpaBI1. 1. ITpHcmaHHH 3 rallTeJ1HMH (QOTl1pJ1ronOBI1H M'H"3 crerna, BeJ1I1KJ1H Ci,[(HWI'Hl1:(;j M'5I3, cepenniir CmHI1 IHI1H M'.lU). Bnpaea 63 (puc. 128, 129). Ilpn BHKOHaHHi uiei nrtpaan Pa,[(l1MO BHKOPI1CTOBYB3TI1 arneTl1ljHI1H noac. CTaTH npHMO, Hom aapisao. B3fITl1 B PYKH rairreni. Bary p03noJJ.iJlI1TI1 piBHOMipHO MDK '[(BOMa HOr3MI1 TaK, m06 BOHa npartaaana Ha cepenmry crynni . .uI1Bl1Tl1C5! npasro, 3J1erKa rrporHYTHCb y norrepexy - B'[(HX. IlPI1CicTJ1 , 3irHYSllH Hom B xoninax TaK, mo6 crerna rrpHHH5IJll1 rOpI130HTaJIbHe nOJlO)I(eHH5I i 6yJlJ1 napaJIeJIbHUMI1 ninnosi. Iloaepratosncs y B.II. - BH)lHX. BJJ.HX i BI1)],I1X
L

BHKOHYHTe y B.II.

Ilizt -rac BHKOHaHIDI BnpaBI1 sary Tina nepenecirs ua ri'srru. CJliJJ.KyH:Te sa TUM, ntof B npnciai aauri rpYJJ.H BHCTYIIaJIH nrrepen, a nne-ri 6YJII1 p03BepHYTi.

2.

CTaHOBa

THra

(peMiHHHH

M'H3

rOJlOBH,

M'R3I1-ni)J,HiMaQj

JIorraTOK,

Bnpaea 75 (puc. 147).
'[(0

B.n.

JIe)l(a'lll

na cnani (raareni
ni,[(HiMaHH51

KpinJ1HThCH

Bnpaea 76 (puc. 148). B.rr. cizr KYTOM B ynopi nosazry (raareni xpinnHTbCH )],0 air CKaKaJIKolD). YTpl1MaHH51 nOJlO)l(eHHR. Bnpaea 77 (puc .149, 150). B. n, BHC na riMHacTH'-IHiH crinui, IlinHiMaHH5J simyrax air. Bnpaea 78 (puc. 151, 152). B.n. BllC na riMHacTM'-fHiH crinni, YTPHMylO1.Il1 rarrrens HOraMl1. ni)lHiMaHHR rrp5IMMX air, METO~HKABHKOHAHH~ BA30BHX BITPAB 3 rAHTEJI~MH
Ba30Bi BlIpaBH -

air

CKaKaJ1KolD).

Floseprose

nir,

rpanerrienonitiaua M'}l3, 30BHillIHi xoci M'H3H )!C11BOTa, npRMI1H M'R3 )KI1BOn, semud ciarnrnri M'H3H, qOTHpHrOJIOBi M'R311 CTerOH). Bnpaea 48 (puc. 92-96). CTaTI1 rrp5J1IW, nora napisno. B35ITH B pyxn raureni. PYKI1
Bi)J,

nne-ta

)]'0 KMCTi nOBI1HHi

6ym

BepTl1KaJIbHHMH BIIpaBl1. Bary

i 3aJIl1lU3Tl1CH piB-

rrpRMHMll HOMipHO

nia

'lac

BHKOHaHH5I

scici

p03no)liJIHTl1

norasra. CmIHY npOfHYTH - B,[(l1X. BmBeCTI1 Ta3 aasan i rrepevicnrrn sary Tina ua n'RTH. BHKOHaHTe HaXJ1JI rrpornyaumci, TaK, urof rino 6yJIO MaH)!(e napanensmoa ninnosi,
MDK ,[(BOMa 3irHYTH BeCTl1

npn
-

UbOMY

norn

B KOJIiHax.

niuHiMa1Ol.£11

nary sropy, sin-

aasan nne-ri ra ronosy,

p03irH)'Tl1

npn

UbOMY HOrl1

i CnI1HY.
B3,[(OBJK

Y
5IKJ1X 3aJJ.m:Ho B

B.n.

Bl1,[(I1X. pYKJ1 3 raHTeJlHMI1 CT3HOBY

nOBI1HHi

pyxarnca

anpasn, nin

air.
BllKOH)'lO'-fH

'lac

BI1KOHaHHH

'rsry, crirrre
moire

np5JMO (He Y

Bi)lXMJIIDOtIHCh JJ.I1XaHHH

nexinsxa M'H3iB i cyrJI06iB O,[(HOqaCHO . .uo 6a30BMx snpaa Bia,HOCBTbCH nci )l(l1MI1, THrM, rrpnciaaans, nurmrysamra, Bi.lJ.)KI1MaHH5J aa 6pycax i Bin nizuronr. Komi )I( nin 'lac BHKOHaHHH nnpan 3a'[(i1OeTbCH O)],liH M'H3 i cyrno6, raxi snpaen Ha3I1Ba1OTbC5I i30JIIOIOQHMH. Ile, nanpnxnan, rr:i,uHOMH3 HOCKl1 (rpnronoemi M'm mMi.m<:rr) - enpaea 10

Ha3aJJ.). BJJ.I1X i BI1LlMX Bl1KOHYllTe

s.n,

3arpHMKa

uifi ra nonepenuin srrpasi neotiximra )lJI51 CTBopeHHH srryrpiurm.o-repesxoro TI1CKY, uto ,[(onOMO)Ke M'H3aM (p03rI1Ha'-faM crunur) nirrrpavysarn xpefier Y rtpornyrosry nOnO)KeHHi.
11

3. nfHa

)KuM JIe)lm'lU (BeJIHKMH 'ra Mani rpyznri M'H3M

M'5I3H, rrepemer M'H311

qac-

,n:eJIbTOflO,n:i6HHX, TPHfOJIOBi

nne-ra,
J1aBi.

nepennnixW.iJIhHO

B.n.

JJe)l(a"lM PYKH

na crnrai,
roJIOBY -

Hom

sirnyri,

CryIIHi

npnrncairs
BH)lHX.

LlO

'151). Bnpaea 17 (puc. 34, 35). JIe)Ka"lH cnHH010 aa fOpH30HTaJIbHiH
npHTHCHYfH .[(0

ninnom,
)J;n5!

sa

B.IIcMX.BMKOHati:Te

3fHHaHH5!

ryny6a,

Cianaui

OKPYfJIHBilili TeJIh). TaKO)l(

CTIHHy, LlO TopKaHHH

JIiKTHMH KO.l1iH -

nosepxai JlaBH, HOfl1 rrOCTaBHTH na ni.[(J1oIY sci£10 crynnero. Fanreni - no nnexeji, JIiKTi sineeneni nasan. KHCTi 3HaXO)lHTbCH Y TIOJIo)J(eHHi npoaauii, BMnpHMiTh PYKM nnepen BH)lHX, a nosepraro-rnci, Y B.n. B)lHX. UH srtpasa ananori-nra
KHMY WTaHfH IIpH JIe)l(a'lH. BMKOHaHHi

YCKJIa,r(HeHHH LlaHY

srrpasn

MO)J(R(l B3HTH B PYKH raHTeJI! 3 pi3HHX KII.

(ran-

snpasy

MO)I(Ha BHKoHysaTH

OPI€HTOBHI KOMIIJIEKClI BBI,[(HlIX BIIPAB 3 fAHTEJIHMM LUIH IIO~TKIBUIB
3anpOIlOHOBaHi KOMIlneKCl1 )leHh.

snpasn

CJ1i)lKYHTe

sa

lfiTKO

BepTMKaJIhHOIO

TPa£KTOpi£1O

PYXY PYK, HaMRraHTecH,

llI,06

pyx 3HRXO)lHJIOC5I nia rrp5IMHM KyrOM sinsonsre rrixri Ha3a)J, ra P03THfYMTe
n,OCHITH CHHXPOHHOfO BHKOHaHHH
3 BUCY

rrnexe npn p03Be)J,eHHi LT,OTYJly6a i MRKCMMaJIbHO M'H3H rpYLT,eH. Crapajrreca
PYKaMH. (BeJ1HKHH

na

Tlf)l.()J,eHh

xepea

urrpas PaLlHMO Tprraanicrs 3aHHTb aa
)lBOX M1c5IUiB.

BHKOHYBaTH TPHqi KO.IKHHM

ia

KOMIT-

nexcis

Ma£ CTaHOBMTH He MeHwe

lOThCH 3 OrrTHMaJlbHOJO 3 MaJIMM 06TIDKeHH5IM, IlOTpi6HO H)'BaHHH

xinsxicrio
a AaJIi

Brrpasu niaxoais Bi)::( 1 .IIc0 3,
rpeHOBaHOCTi 3ane)l(HO Bi)l

BI1KOHYCIlOqaTKY

pyxy

B Mipy

'ra azrarrranii
MeTH TPe-

4. Hizrrarynanna
rpynni
M'5!3, M'5!3H, BeJlHKHH rrpOMeHeBHH HH)I(HH

na nepeananaai
rmexa,
M'H3,

ra

MaJIi

nocrynoso

HOro

36iJIbWYBaTM. Mi)l(

LlBoronOBHH

M'H3

rrJIe'lOBHH

M'513, IIJJe'IOM'H3 cnHHH,

MO)J(Ha BH6paTH

BHLlM Ll03YBaHHH, Bi)lrrO'lMHKY

nary

06UI)l(eHIDI,

'rexm

M'H3, BeJJHKMH KpyrJJMH M'5!3, MaJIHH pOM6ono)li6HHH pOM6onOLli6HHH HaHwHpwHM

BI1KOHaHHH i IpMBaJIiCTb BeJIHKa 3 MaJIOlO KOMY TeMITi

xinsxicrs rtosropens
o6uDKeHH5I

anpaaaun. snpasn (15-30 paain i fiinsure),
Btu MaKCHMaJIbHOi: Barn) B lIIBH)l-

xacraaa rpaneuienontonoro M'5!3a). Bnpaea 46 (puc. 88, 89). Bl1KOHRHTe BHC ua nepexnannai XBaTOM ssepxy, LlO noaca (cKaKaJIK01O, peMeHeM rouio) IIPHB'IDKiTh ranreni. 3po6iTb B)lHX i niLlT5ITHiTbC5! TaK, urof nm60pi,rr..rr;I 6yno sa piBHeM nepexnarunm, nonepraio-nrcs Y B.n. - BlfLlHX. Ilizrsrvsaana MO)l(Ha BHKOHYBaTM
pi3HMMM XBaTaMM M'm, yrrop TOmO)

naroro

(50-70

%

is

pi3HMX

B.rr. (rpHfOJlOBHH M\13 M'5!3a,

5.

Bi)::I)KuM3HHH M'm).

JIiKThOBI1H

nepezner
na

n ynopi na fipycax
'laCTHHa

nnexa,
BeJIH-

)leJIbTOIlO)li6HOrO 6pycax.

ra KOPOTKHMI1 rrayaasra LlJUI Bi)lnoCIHHKY (30 c - 1 XB) MbK ninxonascr - p03BI1BalOTh CI1JIOBY BHTPHBaJIicTh, YCYBaIOTb saH:BMH )j(Hp ra noxpamyiors penserpuicrs M'5!3iB. PeKOMeH)lY£TbCfl nx )lJJ.SInO'IaTKiBuiB, TaK i )lJJ5I 6iJIhW rri)::(rO'IOBJIeHHX aTJIeTiE. Cepe.IIcIDI xinsxicrs nonropem, BnpaBH (6-10 pasis) , is cepeaHhOlO BafOIO 06rIDKeHHH (na 30-40 % 3MeHWlITl1 MaKC.HMaJIbHY sary) B cepemrsosry TeMITi BHKOHaHH5I i naY3aMII )J.JI5I Biuno~IHHKY (1 - 3 XB)
M0K: niaXOLlaMI1 TaBHTPHBaJIOCTi. Mana a60 .[(J1H3araJIbHOfO p03BHTKY M'5!30BOl MaCH, CMJlH

KMH rpY)lHHH

Bnpaea 39 (puc. 76, 77).
napaJIeJIbHHX ,L(o IlO5"[Ca (cKaKaJIKOIO, BLlI1X, pyKH

B.IT.
peMeHeM B JliKTHX, BHLlHX. qUM

npl1B'H)I(lTh

raurens.

3po6iTh

onycrirscsr
6iJIbme

MaKCHMaJIbHO

BH113. P03irHiTb

simirs PYKH sropy -

xinsxicrs nosropeus nnpasa (1-2-3
(90-100%

Pa3H), 3 MaKCMMaJlbB nOBirIhHOM)'

HOlO BafOIO 06TIDKeHHH

MaKCHMaJlbHOl Barn)

HaxHJ1eHlIH -

rpyzuri
ny6a, HOrM.

M'5I3H.

I HaBTIaKM,

'HIM

tynyti snepezt, T11M 6iJIbme 3a)lrnHl sepraxam.niiue rrOJIO)l(eHHH rypofiory
TPHfOJIOBHM M'5I3 3 B.Il. B

THM 6iJIbllIe

BKJI1O'la£TbCH B

rrnexa.

cepenruosry rexni i 3 rraysascr LlJl5! Bi)lIlOQHHKY (no 5 XB) )lJJH iareacaaaoro P03BI1TKY MYCzyJlarypH, 36irrbweHIDI M'.SI30BOrO 06'£MY i p03BHTKY MaKCHMaJIbHoi: CHJIH. PeKOMeH)lY£TbC5I LlJUI )ly)l(e noope niurOTOBJ1eHHX arneria, uro
rOTYIOThCH LlO 3MaraHh. KOMnJleKC

Bi)l)l(HMaHH5!

MO)l(Ha TaKO)l( BHKOHYBaTH B em «<opec»)

ynopi

3imYBmH

6.
xoci umpoxoi

1
siruyti B B xoninax, PYKI1 3

TImHiMaHHfl <pacuil.)

(rrp}{MMPi

M'713 )l(MBQT<1,30BHiuIHi M'H3-HaT5!IYBaQ

1. 2.

B.n.

-

ne)l(a'IM

xa

cmnri,

irora

M'H311, QOTHPHf0J10BHH

rrp5!MHH

M'5I3 crerna,

raHTeJ1JlIO sa r0J10BY. TIiuHiMaHIDI

cia, Bnpaea 73 (puc. 144)
K03en TOW.O), norn napr-

Bnpaea 73 (puc. 144, 745).

145).
B.n. J1e)l(a'Il1 na sa )KHBOTI (JIaBa, onopy xins, (a60 saxpinneui HepYXOMY YTPMM)'lOThCH

12

13

HepOM).

3. 4.

Ilporuaanxs ryny6a, PYKH. aa fOnOBY. Bnpaea 50 (puc. 99, 100). B.n. _ CH.nwIH na nasi, nepennnis-rs ua xoninax, KHCTi PYK 3 raHTeJUlMH 3BrrcaJOTb nepen xoninana. 3nmaTH i p03fHHaTH
KHCTi (pi3HHMH B.n. _ XBaTaMH).

10.

B.n, _

ne)l(al.fH

na

nasi, PYKH 3 raHTeJUIM11no ITJlelJ:eH,nixri

nasaa,

BnpG(JQ 2 (puc. 3, 4).
B PYKax.

nonr aapisno, raareni
pyx
ynop ne)l(atlH

Iloseprose
(pi3HHMH

(a60

0)].-

H01.[aCHe) 3rHHaHHH

B niKTHX

nnepen

xBaTaMH).

Bnpasa 16 (puc. 32,33). ] 1. B.n. ~ CT05I'IH HOCKaMH ua nincrasui (5-10 CM), n'5ITH na nianosi, Taareni no nnexefi. ITi!lHOM aa HOCKl1 i orrycxanas na rr'5ITH. Bnpaea 52 (puc. 103, 104). 12. B.n. _ criiixa HOrM napisno, PYKH 3 raHTeJUIMH no nne-reii, TIpHci,a:aHH5I 6e3 BinPHBY rr'ar Bin ninnorn. Te )l(, ane 3 onP03fHHaHIDI HOl.faCHHMH pi3HOManiTHHMH pyxaMI1 pYKaMI1 (o,a:HOqaCHO 3

PYK 3 raHTeJUIM11 snepen.

S.
6.

Bnpaea 4 (puc. 6-8). ua rarrrensx. 3rnHaHI-l5f i p03fHHaHIDJ PYK B ynopi. Bnpaea 40 (puc. 78, 79). B.n. _ BHC na nepexnaznnri 3 ratrrenrno, npHB'H3aHOJO )1:0 nosca. ITipTHrYBaHH5I llmpOKHM XBaTOM sa fOllOBY. Bnpaea 46 (puc. 88, 89). B.rr, ~ OCHOBHa critixa, ranreni no nne-tea. Bunaznr srrepen. Bnpaea 58 (puc. 118, 119).
B.Il. _

13.

rrpncinarrnan _ PYKH nropy), Bnpaea 54 (puc. 107-109). B.n. _ criaxa HorH aapisno, pyKH 3 raHTen5IMH no nnesen. CyPH6KH 3 noxeprosaa 3Be,rr.eHH5IM i p03BeneHH5IM nir i nimriMaHH5IM ra orrycxamonr raarenen. Bnpaea 61 (puc. 124, 125).
Bnpann na
p03cna6neHH5I. KOMnJIeKC

14.

7.

3

8. 1.
2.

Brrpana na poacnaonenna.
KOMDJIeKC

1. 2.
3.

2
KpinJUlTbC51

B.rr. _
KOJO). B.n. _

ne)l(alJ:H

na cmtni

(rarrreni

no nir cxaxana60

Iloseprose ni,nHiMaHH5I air. Brrpasa 75 (pHC. 147). crimea nora napiano, rarrreni B PYKax. Iloxeproae

O)J.HOqaCHe3DmaHH5I PYK B

3.

JIiKrHX snepen, yrpHMYJOl.fH rarrreni Y snepen). Bnpasa 4 (pHC. 6-8). B.n. _ CTii1:Ka Hom Hapi3HO. 3mHaHH5I PYK B3)].OB)l(TIna, nianiMaJOlJ:H ranreni no naXBOBl1X Brra,UHH. Bnpasa 19 (pHC. 40, 41). s.n.:
XBaTOM 3Hl13Y (,II.OllOH5IMH Hom Hapi3HO. Y ITi,II.HiMaHIDJ np51MHX

4. 5. 6.
7.

4. S.

B.n. _ crinxa B.n .: _ crinxa

pyx srrepen
asepxy

,n:Ofoprr i onYCKaHH5I (,rr.OJIOHHMH snepen). HOf}{ P03fMHaHH5I

s.rr. Pyx snepen, KHCTi Brrpana 21 (pHC. 43, 44).

XBaTOM

nasi. O)lHO'-laCHe 3rMHaHHH ryny6a i air. Bnpaea 72 (puc. 142, 143). B.n. _ cin na JIaBi, nOKJIaBIlIH nepennni-rsn na crerna .. 0i,II.HiMaHH5I i onYCKaHH>I ratrreneji. Bnpaea 2 (puc. 3, 4). B.n. ~ re )1(, B3HBIIlH ranreni sa xpaa. BHKoHYBaTH xonoai P)'XM KHCT>IMH B pisai CTOPOHI1. Bnpaea 3 (puc. 5). B.rr. - criiixa HOrH aapiano, rarrreni TPHMaTH XBaTOM 3HH3y. Ozmo-racne 3rHHaHH5I PYK no nne-rea. Bnpaea 4 (puc. 6, 7). B.n. _ crinxa HOrM napiaao. ITi)lHiMaHH5I npHMHX pyx snepen noropn i orrycxamer y n.n. Pyx snepen, KHCTi XBaTOM 3HH3y (nOJIOH5IMH noropn). Bnpaea 21 (puc. 43, 44).
B.n. _ CH.lI.Hl.fH na B.n. 3-3a _

crinxa nora aapisuo.

P03fHHaHH5I

PYK 3 raHTeJlHMH

6.
7. 8. 9.

no nnesen. nocepenamr; 6) KHCTi ,II.OnOH5IMM snepen, Brrpasa 15 (puc. 29, 30). B.rr. _ crimea nora aapiano, PYKH 3 raHTeJ15IMH sa fOJIOl?OIO. HaXHJIH snepezt. Bnpasa 51 (pHC. 101, 102).
PYKH 3 raHTeJIHMl1 PYK Bropy: a) KHCTi nOJIOH5IMM

napisno,

8.
9.

B.n. _ umpoxa criaxa,
XHJlH B CTOpOHH. B.n. (pHC. _

PYKH 3 raHTeJI5lMH

sa

rOllOBOJO.

Ha-

ronoen. Bnpaea 5 (puc. 9, 10). B.n. _ ne)!(a'fH na crmai, pyxn airuyri B CTOpOHH, rarrreni sropy. 1 _ rarrreni yttepezt; 2 _ )l(HM rarrrerren yrtepezt; 3 _ raureni BHH3, PYKrr ainryri; 4 _ B.n. Bnpaea 18 (Puc. 36-39). B.n. - IlIHpOKa cruixa, pyxn 3 raHTeJI5lMH sropy. HaXHJIH B CTOpOHH. Bnpaea 70 (puc. 139, 140).
B.n. _ crimea
nBOX raHTeJIeH B.n. B.n. _ _ criiixa unrpoxa pyxaxor Hom Hapi3HO, ryny6 HaXHJIeHHH

srrepezt. Tara Bnpa-

Brtpasa

69

(pHC.

137, 138).
PYKH 3 rarrre-

Y HaXHJIi.

nmpoxa crijixa, naxan nponrysunrcs,

Bnpaea 47 (puc. 90, 91).
TIpHeinaHH5I 3 raHTemIMH. nir

10.
11.

H0.m napiaao. crinxa,

n5IMH B CTOpOHM. ITOBOPOTH 'ryrryoa

B CTOpOHM.

Bnpaaa 71
B CTOPOHlL BH-

ea 63 (puc. 128, 129).
noseprose 3rl1HaHH5I sropy, 3 pi3HOMaHiTHHMH PYKaMH (snepen, B CTOpOHH).

141). B.n. _ JIe)l(aqH
1-2 _
pyior ,rr.HX. Bnpasa

aa (pHC.

cnmri,

pyKl1 Bnepell,

3 rm!'l'()JI>lMI4 ni~~I)(;

Bnpaea

3 raHTeJUlMH

3-4 - s.n, -

29

58). 14

57 (puc. 114-117). 12. Bnpasn napoacnatinenna.
15

OPI€HTOBHI KOMllJIEKCH BIIPAB 3 rAHTEJIHMH llJIH IIOllATKIBUIB. EA30Bl BIIPABII KOMDJIeKC 1

5.

Ilpucioauus:
crenra,

naodniii

1I03i

3 i

eaumensto.
cepenain

Bnpaea 65 (puc. 132)
Ci)J,HYfY.Hl1ll M'H3H)

(1.JOTI1PHroJIOBMHM'513

3 x 10 pasis

BeJIHKMH ci,n:HH'IHI1H

6. 1.
IIioHiMaHHR
B.n. M'H3 BHC

Bnpaeu na p03cJla6JleHHR
KOMDJIeKC

Bnpasa
HiuIHIH llIHPOKOl

sieuymux nil 00 zpyoeii, Ha riMl-!aCTH'IHii1 crinui. 77 (pHC. 149, 150) (npHMMH
nipaMinHI1H M'H3, M'H3, 30B-

3 x max.

2

)!(HBOTa,

KOCHH M'H3 )!(I1BOTa, KJTY60BOM'H3-HaTHryBa1.J cIlacuii", npHMJ1H M'H3 B.n. -

nonepexoaan 2.

1.

IIioH;Ma1lHR
30BHillrHiH

6

creraa)
HOrM

ea 74 (puc. 146)
3 x 10 paais 2.
rrpHMl1H M'5:l3

cio si «CKpY"lY6a1lHRM»-.Bnpa(np5:lMHH M'H3 )!(MBOTa,

3x

max.

KOCl1H M'5:l3,LIOTMPHroJIOBl1ll

Haxunu myJly6a enepeo,
aapisno, PYKH By. Bnpasa 51
xpe6Ta) (pHC.

crertra,

M'H3-HaTHryBa1.J

um3 x max.

3 raHTeJIHMM

aa rono101, 102) (BeJ1H-

poxoi

cpacuil)

KMH ci,n:Hl1'IHHH M'H3, M'5:l3-BMnp5:lMJI5:lq

()lBOrOllOBI1H KBanpaTHHH

Ilnepexcmessin. Bnpaea 50 (puc. 99, 100) M'5:l3 crertra, niBcYXO)!(l1J1M'm

KOBl1H M'5:l3, BeJII1KMR CmHI1QHMi1 M'H3,

rrorrepexy,

KJIy6oBO-

3.

Seuuauus: i p032UHallHR pytc 3 o6mRJlCen- 3 x 10 pasis HRM (uro xpirnrrsca CKaKaflKOIO, pesceHeM no rrneuen), B.IT. YITOP JIe)!(aL£l1 noaazry aa JIaBi, HOrM na riMHaC-TWIHiH CTIHui (a60 YTPl1MYIOTbCH napraepox),
(TpHfOJIOBl1H rpyp,HI1H M'H3, M'H3 IIJIeQa, BiMiJI BeJIMKHH

pe6poBHH

M'm,

HaHnOBUll1H M'5:l3 CnHHJ1)

3.

IIpucioaHHR s.easmeaueu.

Bnpaea 63 (puc.
M'5:l3

1 x 20
pa31B

128, 129)
mrit

(QOHrpl1rOJIOBI1H

BeJIHKl1H CmHl11.JHJ1Hi M'5:l3H)

cepennin

crerna,
CmHl11.J-

nepennia

nensro-

4.

JKUM eanmeseu sexcauu. Bnpaea 17 (puc. 34,

nozrifinoro 4.

M'H3Y)

Tsea 060X eanmeneii y uaxuni. Bnpasa 3 x 10 pasis 47 (puc. 90,91) (rpaneuicnonifiaati M'SI3, nensrononiouua M'5:l3, OCTbOBHH
M'fI3, Mafll1H KPYrJIHH M'H3, M'513, BeJIl1Kl1ll BeJIHKl1H KPYM'5:l3 cnHHM, M'H3) pOM6ononi6HHH rJIl1H M'H3, IIJIe':lOBMH M'fI3,

i Mafll1H rpynni M'5:l311,nepenH5f 'lIaCTI1Ha nerrsrononitinoro, 1'pl1rOJIOBI1H M'5:l3 IIJIe'la, M'51311nepezmnixaa). A60 p03BeneHH51 rarrrenea JIe)!(aQI1. Bnpaea 35 (puc. 68, 69) (BemIKHH rpY)lHHH M'H3, nix35)
(BeJII1KMH TbOBl1H M'513)

3 x 10 pasta

5.

Tsea
(puc.

iJ60X

HaHwHpwRH

eanmeneii 8 naxuni. Bnpaea 47 90, 91) (rpaneuienoniouan M'H3,
M'513, OCTbOBHH M'H3, M'5:l3, BeJIHKl1H porafionoM'H3, HaHM'5:l3, BemlKl1H Kpyrnl1H

3 x 10
pasis

nBorOJIOBMH M'H3 nne-

neJIbTOnoni6HHH MaJHiH KpyrJIl1H ui6HHH ronosnn M'H3)

-ra, IIJIel.£O-npOMeHeBl1H

WHPUll1H M'H3 Cnl1HI1, IIJIe'lOBHH M'H3, UBOM'5I3ITJTe"lIa, rrJIeL£O-npOMeHeBl1H

16

17

6.
7.

)f(UM eanmeseii, cud»,.tu ua saei. Bnpasa

3 x 10 pasis

5.

Iliomneyeaunn

33 (puc. 64, 65)

(TP.l1fOROBHH M'5I3 nneM'JI3)

nUM X6amOM 3 pi31lUX e.n. Bnpaea

-ra,

)1.eJIbTOno,llj6HllH

Cmauoea msea 3 eanmesnstu. Bnpaea 48 (puc. 92-96) (peMiHHI1H M'5I3 rOJIOBl1, M'H3-ni,uHiMaQ norrarsrr, rpaneuienozritiHl1H M'm, 30BHimHiH KOCllH M'5I3 )!(J1BOTa, np51Ml1H M '513 )[QfBOTa, BeJIJ.fK11H: Ci)lHWI-

I x 20 paais

na nepexsaouui, pis46 (puc. 88, 89) ()1.BOroJIOBl1H M'H3 nne-ra, IIJIeqoBMH M'513, nnevo-npossenesaa M'.!i3, BeJII13 6UCy KI1H KpyrJIMH M' 513, MaJIHH POM00l1o,Ui6HHM M'5i3, BeJIHKllH pOM60no)li6HllH UIMPUIHH M'm M'5I3 (Hl1)1(H5I <raCTI1Ha) M'513, HaH-

3

x 10

pasis

crrmm, rpaneuicnonioaatt 3 x 10 pasin

H1111. 8.

M'5I3, LJOTllPllfOJIOBuH: M'513 creraa)

6.
1 x 20 p.
(np.

Cmauoea mnea. Bnpaea 48 (puc. 92-96)
(peMiHHHH JIOl1aTK11, BHiuIHiH M'H3 KOCI1H rOJIOBll, M'.Il3 M'H3-lIi.uH1Mal.I M'5I3, 30npHMHH

IIioiioM ua nOCKU 3 eaumennso. Bnpaea 62 (puc. 126) (Tpl1TOJIOBl1H M'5I3 rOMiJIKI1) Bnpaeu ua p03CJla6Jlen1lH
KOMllJ1eKC

+ JI.)

rpaneuienonionaii crerna)

)[(HBOTa,

9.

M'.lI3 )1Cl-mOTa, BeJII1K11H Ci)lHHL{HI1M M'5I3, qOTHplfrOJlOBHH M'H3

3

7.

«(/JpanTzy3bKUii JlCUM» neseaxu. Bnpaea 8 (puc. 15, 16) (TPHrOJlOBllM M'H3 nneaa, JIiKThOBMH M'5I3)

3 x 10 pasis 3 x 10 pasia

1.

IliolliMall1lH· npnmux nil 3 6UCy ua eiunacmuuniii cminui, yrpHMYJOl.IH rairrens HoraMI1. Bnpaea 78 (puc. 151, 152) (npsMl1H: M'5I3 )J(HBOTa,

3 x max.

8.

nipaviaaan

M'5I3, 30-

3lunall1lH Py" 3 eanmesnmu, nonepeuiuui a60 oiJuooacni, CUOfl'tU ua naei a60 cmosotu: Bnpaea 4 (puc. 6-8); enpaea 11 (puc. 21, 22) ()1.eJIhTono,Ui6HllH M'.II3, ,UBorOJIOBMll. M'H3 rrnesa,
IUleQOBl1H M'H3, nJIe"LJO-rrpOMeHeBHH M'5I3)

BHiUlHiH: KOCI1H M'5I3 )[(l1BOTa, KJIy60BO-

rrortepexosmi 2.

M'513,

M'H3-HaT5IryBaLJ

UI11POKOl <l>acuii", np5IMMH M'H3

crerna)

9.

3ZUlla1t1lH i p032Ullan1lH san 'scmxa
JIHMM pi3HHMlf XBaTaMH. (rrpoMeHeBHH BflfH 3rHHaq nansnis, M'.lI3-3fHHaQ

Iinepexcmeusis. Bnpaea 50 (puc. 99, 100). 3 ,UBOMa raHTeJI.5IMH ()1.BOfOJIOBMH
M'H3 crerna, niBcYXO)[(l11IKOBI1H, BeJlI1HaHKMH Ci,UHHLJHHHM'513, KBa,UpaTHl1H M'5I3 rronepeKY, KITy6oBo-pe6poBMHM'H3, )lOBUIMH M'H3 cnMHH)

3x

3 rarrreBnpaea 2 (puc. 3, 4) san'scrxa, M'H3 zroM'.Il3-

3 x 20
pasm

max.

.uOJIOHHl1M M'H3,

noeepxrreaaa

IIClJIhUiB, fJIH60KMH

sranau-

JIiKTbOBHH M'H3-3f11HaQ 3al1'JICTKa, M'H3-p03fHHaQ 3an'5ICTM'.lI3-

,UoBrnH M'.lI3-3nrna"LJ Bem:IKOrO mU1hWI, )1.0BfHH npoueneaaa

3.

Bunao«

3

eaumennuu.

Bnpaea
M'm

58 (puc.
crerna,

3 x 10 paaia

xa,

KOPOTKMH npoMeHeBl1H M'5I3-p03fllHaQ

M'H3-p03fHHall lIaJIbUiB,

118-120)

(<rOTIlPMfOJIOBIlH M'H3)

3an'5ICTKa, poaraaas

BeJIMK11HCi)lHwIHHH

Mi3HHWI, JIiKThOBHH M'H3-P03fHM'H3-p03fHHa'i BKa3iBHOfO

4.

BidJICUMtl1lJl.Jl 6 ynopi ua 6pycox. Bnpaea 39 (puc. 76, 77) (TpHTOJlOBlIH M'HJ nne-ra, JIiKTbOBl1H M'H3, nepemrs l.!aCTI1Hanensrononitinoro M'ma, BeJIMKJ1Hrpy)I.lm~1 M'5[J)

3 x 10 pasin

HaL{ 3an'5ICTKa, naJIbllJi)

18

19

10.

IIiiJiioM «a nOCKU. Bnpaea 104); enpaea 62 (puc. 126)
M'm rOMiJIKl1)

5.2

(puc. 103,

2 x 20 pasis
(np.

(TpI1TOJIOBI1H

+ JI.)

5.

3fHHaHH5l (a60

PYK

CH.lUfqH

(6illenc) H?

3

x

IO

pasis

CT05l'IH)

+

niuT5IryBaHH5I

11.

Bnpaeu ua p03CAa6.1leHllJl 6.
KOMnJleKC

nepexnanani 4 (euxonyemscs
6e3
3rHHaHH5I -

By3hKHM XBaTOM 3Hl13Y

3x 3x

max.

«<DpaHllY3hKJ1l1» )KHM JTe)l(a'fH p03rHHaHH5I

+
JIe)Ka'fH

3 x 10 paais
max.

PYK

cynep-cepii 1-Ia M 'ssu-anmaeouicmu eiono-uoocy Mi:JfCenpaeauu e cynep-cemi)

Memoo

na raarenax
7.

B.rr.

CT05l'IH

rra xoninax rarrreni no

3 x 10 pasia 3 x max.

1.

Ilpec
)KHM

+ rinepexcrenaix + rsra
,lI.BOX

nne-rea. CiCTH na n'5ITH i nosepnyrnct, Y s.n. + BHCTPI16YBaHH5I 3 raHTeJI5lMH 3 rtpnciny 2
X

2.
3.

rarrreneji Jte)Ka'fl1 ranreneii y HaXl1JIi
TIpHci,uaHH5I 3 raHTeJI5IMH

10 pasis

8.

Bnpasa na

p03cJla6JleHH5I KOMDJIeKC

+ CTaHOBa
3

2 x 10 pasis 2 x 10 pasis 2
x

6

T5Ira

Memoo KOII06020 mpenyeanns - CnpJlMOea1-lUU p036umOK cuua noeoi eumpueanocmi. P03paX06aFwii 1-Ia mpupasoee 6UK01-la1-l1-lfl (1-Ia-

4.

)KHM mICY

ranreneri sropy na nepexnanaai
Ha

+ nijrrsrynamrsr

npuxnao: noneoino«, cepeda, n 'smuuun)
)[(H:M

5. 6.

TIilltiOM Jle)Ka':lH

fiiuerrc

«<ppaHUY3hKHti

)!(}1M»

10 paais

raarenea

Jle)Ka':!H

(3 x 15 paain)

Bnpaan na

p03cJla6JleHIDI KOMnJleKC

5
BUCT]JH6YB3HWI 3

Memoo nonepeousoeo 6UCHaJICeHHJl. snaoaemscs 3 OBOX«acmuu. C CnOTfamKY euxouyeuo i301l101OifY enpaey 1-Ianeeuuu M 's», a nomiu 6e3 eiOnOTfU1-IKY tktsoey enpaey, e flKili 3aoifmuu mali cauuii M 'fl.3 (1 - P03-

eeoenn» eaumeneii, nexcasu na naei + 2 -

JlCUM

eanmeneii nescanu).

Tara rarrrenen B J-IaXIDIi (3 x 15 pasis)

raHTelH[MH

ia npnciny

(3 x 15 pasin)

1.

TIpec

2. 3.

Finepexcreasis
P03Be)leHH5I

ranrenen

Jle)Ka':lH

+

3 x max. 3 x max. 3 x 10 (6e3
sinnos
HHKY) (6e3

0606 'fl.3K060 nepeo nonamxou tcounnetccy eusonaiime saeanuty P03MU1-IKYi etcntouimt, enpaeu na poseumo« M 'ssie uepeenoeo npecy ma

enpaey einepexcmeusito. Bionol1UHOK ui»: KOflaMU - sa cauonovymmsu.

3 x max.
4.
TIi)ltiOM sepes CTOpOHH B HaXHJli B naxnni

Bi,lI.nOl!l1H KY)

+

T5Ira )lBOX rarrrenea

3 x 10 paais 3 x max. 21

20

KOMnneKC )K}fM

7

rairrerrea CT05IQH (3 X 15 paais)

1.
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3 raHTeAAMH

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6.
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AHTOHOB AM. Yl1pa)l(HeHH5J C raHTeJUIMH II <DH3HQeCKaH xynsrypa B urxone. - 1997. - N9 7. - C. 62-64. Bapxos B.A., CTapQeHKO B.1I. ATnem3M )lJUI scex. - MH.: TIOJIbIM5I, 1993. - 151 c. Bec]]oByUbKHM U.B. <Di3HQHi srrpaan 3 06TIDKeHH5IM. K.: 3!(OPOB'5I, 1984. - 104 c. BecnoByUKHM U.B. Faarerur H pe311Ha B BallieM xaaprnpe. - K.: 3)lOPOBb5I, 1989. - 152 c. BipOBCbKHM JI.n. ATJIeT}IqHa rixmacraxa: HaBl.J. nocionax )lJUI Bl111J,l1)( HaBT.JaJIbHllX 3aKJIa)liB. - K.: ICnO, 1994. - 100 c. faBpI1JIOB-ABep':leHKO 11. faHTeJIH OT CTapOCTli II BY!(b 3)lOPOB!-

CIHICOK BMKOPMCTAHIIX ,ll)KEPEJI

1999. - NQ 6. - C. 12-16.

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2004. - 66 c.

Tara rairreneii ,11.0 rrin:60PIM5J (3 X 15 paaia)
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2007. - 224 c. KYH JI. Bceofiuraa I1CTOPID! M.: Paayra, 1982. - 400 c.

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18. Jlarrynrn A.H. ATJ1enf'IeCKaR: rHMHaCTI1Ka. - K.: 3.!lopos'R:, 1990. - 176 c. 19. JIaBpoB B.B. J1CTOKM 60raTbrpcTBa / Illanounnrxoa 1O.B. Cexperst aTJ1en13Ma. - M.: MOJ1o.!la5! rsapzran, 1989. - 284 c. 20. Jleneurxna B.A. C J1HTbIMH raHTeJ1R:MH / / <P113I1'1eCKa51 kynsrypa B llIKOJIe. - 2004. - NQ 7. - C. 67-71. 21. MapKOBa M. l.JY.llO-raHTeJ1H / / Teopns 11 npaxruxa rPH3M'{eCKOH KYJ1bTypbI: Tpenep: :>KYPHan B ;>KypHane. 1996. NQ 4. - C. 30. 22. HeBcKHH A.A. EOJ1blliAA 3HUI1KJIOne)lMR <pMTHeca. - M.: OJIMA Menna Tpynrr, 2006. - 347 c. 23. OrHMCTMH A. ATJIaC 3araJIhHOp03Bl1BalO H1X snpas (snpasn 6e3
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nfMHaCTMKa: KOMIlJ1eKC ynpa)[(HeHHH / / CrrOpTHBHa5! )!(H3Hb POCCfIH. - 1990. - NQ 7. - C. 15-16. I1HJ1I1f1KO B.ct>., OBCe€HKO B.B. ATJIeTI13M: HaBtJaJ1bHHH rroci6HHK. - Xapxis: «OBC», 2007. - 136 c. Ilnexos B.H. 03,ll0pOBI1TeJIbHAA aTJIeTHKa ,llJl5I HOBI1'1KOB. - M.: 000 «J13.!laTeJlhCTBO ACT»; .D.oHeUK: Cranxep, 2004. - 160 c. Ilonos B.E. 1001 ynpaxnenae nna 3.!lOPOBh5111 ¢113I1'1eCKOrO Pa3SMTMR. - M.: 000 «I·13.1laTeJIbcTBo Acrpens», 2002. - 208 c. Pocijicsxo-yxpaiacsxaii CJIOBHMK 3 ¢i3wmo'i KYJlbTYPH 'ra crropTY / YKJI. JI.T. lJ.1111l1JIeHKO'fa in.. - K.: I3MH, 1997. - 160 c. CHJla lUlIOC rpaiucr / ABTOp-COCTaBI1TeJIb M.E. AKOIUIHU, E.A. IIoWlMBaeB. -M.: ct>I13KYJ1bTYpa 11 CilOPT, 1990. - 160 c. Coepeveanue TpeHHpOBO'IHble KOMIlJleKChl,llJI5l )l{eHll(I1H / AIrr.-COCT. H.B. Anexceesa, - M.: ACT; .D.oHellK CTaJIKep, 2005. - 158 c. Crap E. )l(I1M C rpyaa 11 era BapI1aUHH / / IRONMAN. - 2000.

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28

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Puc. 25

Puc. 26

Puc. 32 30

Puc. 33

31

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Puc. 34

Puc. 35
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Puc. 36

Puc. 37

Puc. 38 32

Puc. 39

Puc. 43
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Puc. 44

Bnpasa

22

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Puc. 51
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25

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Puc. 46

Puc. 47

Puc.

48

Puc. 49

Puc.

52

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Puc.

59

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Puc. 57

Puc. 61

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56

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32

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Puc. 58

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Puc. 68

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38

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Puc. 75 Puc. 80 Puc. 81
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Puc. 87

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Puc. 88

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42

43

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Puc. 90 Bnpana 48

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Puc. 96

Puc. 97

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44

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Puc. 99
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102

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46

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48

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50

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53

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64

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54

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56

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