Parterre gymnastics

Translated from French, "parterre" means "on the ground". The peculiarity of parterre gymnastics is the performance of exercises on the floor. This is a specially developed complex, which is performed lying down or sitting, on the side or on all fours with minimal joint load, with the involvement of the necessary muscles. A person, standing on two legs, has renounced the uniform distribution of body weight on the spine and joints and now pays for the ability to stay upright. Such gymnastics will restore them and prevent disease, make the posture even, improve coordination of movement, restore breathing, maintain internal organs in good working order.

Indications

Indications for performing floor gymnastics are:

• muscle and ligament injuries;
• prevention of diseases of the musculoskeletal system;
• thoracic and lumbar scoliosis;
• circulatory disorder;
• joint stiffness;
• tissue dystrophy and muscle strengthening.

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Description of the exercise

The complex of exercises of floor gymnastics is divided into three stages and in total is designed for an hour of training:

1. dynamic - aimed at strengthening various muscle groups, performed synchronously with a trainer, duration of the session up to 40 minutes;
2. stretching — increases tissue elasticity, strengthens the abdominal muscles, which are responsible for the functioning of internal organs. Includes stretching along with proper breathing. Duration of the stage — 20 minutes;
3. meditative - relaxation after physical exertion, positive attitude, learning to counteract negative emotions (5 minutes).

There are several types of gymnastics depending on the person's fitness level. The doctor determines what is suitable for a particular person depending on the presence of pathologies and physical fitness. For beginners, there is adaptive gymnastics - an easier version with a slow pace of execution. For people with average fitness, there is an intermediate level - a complex with a large number of exercises performed at a not very fast pace. For the trained and persistent - complex exercises at a fast pace. To achieve results, at least one visit to the sports center per week is necessary.

Floor gymnastics for children

Floor gymnastics for children is different for different ages. From four to six years old, it is done in a playful way. The next year is spent on strengthening the muscles of the back, legs, lower back - exactly those that will bear the main physical load. These exercises alternate with elements of play gymnastics. At 7-8 years old, a classic exercise is performed - training on the floor (strengthening and stretching the legs, back, body). The next year, floor gymnastics becomes more complicated. From 9 to 12 years old, it becomes less, because more time is spent on staging dances, their rehearsal, and yet gymnastics should be present in the form of elements of modern dances. After 12 years, floor gymnastics is done independently before or after classes.

Joint floor gymnastics

Joint floor gymnastics is the maximum volume of complex movements of large amplitude, performed at least 20 times each with the involvement of different muscles. Classes are held on rugs or mats to music. Under the guidance of a trainer, harmonization of rhythm, synchronicity of movements and breathing is achieved - otherwise the expected effect will not be achieved.

Floor gymnastics program

The program of floor gymnastics includes mastering complex movements by repeating them many times, then performing them by all participants synchronously with the trainer. Such exercises are assigned a coordination role between the central and peripheral nervous systems. Exercises in unison for people with problems with the musculoskeletal system indicate the achievement of certain positive results. The main number of movements is aimed at the abdominal press, since it is involved in the functioning of the digestive tract, supports the pelvic organs, restores blood circulation in them, affects the diaphragm. At the next stage, after the dynamic part, stretching exercises are carried out, thanks to which the elasticity of muscles and ligaments is achieved. The fullness of everyday life, freedom of movement, the possibility of physical labor depend on this. The last part of the program includes the necessary emotional attitude necessary for obtaining a positive result of training, strengthening the spirit and faith in the best, hope for the recovery of patients.

Bubnovsky's floor gymnastics

The best treatment method is the one that the doctor has tried on himself. This is what happened to Bubnovsky S.M., when he was not yet a doctor. Having had a serious accident at a young age, he developed his own rehabilitation system, got himself back on his feet with crutches, received two medical diplomas, opened rehabilitation centers, where he helps other people regain or maintain health. His system is a set of adaptive gymnastics exercises and it begins with cleansing breathing. Putting your hands on your stomach and saying "pf" with your lips closed as you exhale, a person prepares to start exercising. Unlike official medicine, which prescribes complete rest for problems with the musculoskeletal system, Bubnovsky subjects all muscle groups to aerobic exercise. He claims that bones do not hurt, but muscles hurt, and all problems with the spine and joints are due to their low mobility. His health centers are equipped with unique exercise machines, but before exercising on them, you need to prepare your body. People who, for one reason or another, cannot attend such classes can use the video with his adaptive gymnastics course at home. At first, not everything may work out and there may not be the strength to do so many repetitions of the same movement. But gradually, increasing the number and pace of classes, there is a reassessment of strength, the complex is subdued by the person, bearing fruit. The author recommends three universal exercises for independent performance:

• to relieve tension from the shoulders and neck - push-ups;
• for the abdominal press, improving intestinal and gallbladder peristalsis, from a supine position, with legs bent at the knees, and arms extended behind the head and pressed to the ears, lifting the upper part of the body off the floor;
• for the back and sciatic nerve - lying on your stomach, with your arms bent at the elbows, swing each leg up in turn, then both together.

These exercises are done on an empty stomach, for at least 20 minutes, until sweat appears. Once you have mastered them, you can combine them into a complex.

Parterre gymnastics by Borshchenko

Candidate of Medical Sciences, neurosurgeon Borshchenko I.A. created his own training system for strengthening the muscular corset, based on exercises in isometric, i.e. in static mode. The essence of this method lies in short-term exposure to resistance. These exercises do not change the length of the muscle, and therefore leave the joint motionless. There are several types of such exercises, some of them use maximum muscle tension for 6-12 seconds, in others - stops are made, in others - at the initial stage maximum tension is applied, but before reaching 12-15 cm to the target the movement stops. All these manipulations make it possible to give a load and develop the necessary muscles. The intervals between exercises usually do not exceed a minute, and the entire training lasts no more than 20 minutes.

Adaptive floor gymnastics by Elena Kopeliovich

Adaptive floor gymnastics by Elena Kopeliovich uses the Bubnovsky method. The exercises recorded on the DVD performed by Kopeliovich are intended for home use. The goal of the video is to give beginners the necessary skills to take care of their health, prevent back and joint pain. Elena Kopeliovich demonstrates the exercises, commenting on them at the same time. They are performed from a position lying on the back, on the stomach, sitting, on all fours.

Boris Knyazev's floor gymnastics

Boris Knyazev is the author of a revolutionary method in the field of choreography, the essence of which is that all the training exercises that made up a classical dance lesson were carried out lying down or sitting on the floor. Boris Knyazev's floor gymnastics was aimed at developing the elasticity of the ligaments, strengthening the muscles of the lower extremities, beautiful posture, stability, and good coordination of movements. These innovations were practiced in his own ballet schools, the first of which he opened in 1937 in Paris. In his system, eversive positions of the legs alternated with non-eversive ones, thanks to which modern dance was born. Boris Knyazev is a world-renowned modernist teacher, choreographer, and dancer.

Floor gymnastics in choreography

The combination of good music and plasticity of movements is a charming performance. It is difficult to imagine how much effort is required to achieve lightness, plasticity, virtuosity of performance. To obtain the qualities necessary for dancing: flexibility, turnout, endurance, jump, dance step, floor gymnastics is used in choreography. Exercises are selected based on Boris Knyazev's exercises. They are largely modified, adjusted to a specific dancer, but the ideas are his. A good dancer can be brought up starting from childhood. Therefore, special programs have been developed for junior and middle classes of choreographic schools, according to which training takes place.