BODYBUILDING FOR STUDENTS IN THE CONDITIONS OF DISTANCE LEARNING

BODYBUILDING FOR STUDENTS IN THE CONDITIONS OF DISTANCE LEARNING

Anastasia R. Patseka
3rd year student of the faculty of preschool, primary and special education
Belgorod State National Research University,
Belgorod
Scientific supervisor
Alexander V. Markov
senior lecturer
Foreign languages department
NRU BSU

Abstract. Based on the analysis, generalization of literary sources and personal experience, we have developed the exercise program for bodybuilding. The program consisted of three stages. Such as warming-up (stretching), the main part (complementary exercises) and the end of the workout (meditation with elements of yoga). The innovativeness of the exercises in this program lies in the fact that it contains complexes for all muscle groups. Such as biceps, shoulders, triceps, back, chest, abs, buttocks, thighs and calves. Based on the results of the formative and control stages using specially selected instrumentation, the effectiveness of the implementation of a set of exercises for bodybuilding classes in distance learning for students who are unable to carry out the training process in the gym has been proven.

Key words: bodybuilding, exercise program, home conditions, distance learning, stretching,yoga.

The relevance of the problem. Due to the epidemiological situation in the world and in our country, the usual trip to the gym is a kind of test now. Today most gyms in our city require to wear masks and gloves during training. All of us can agree that doing so is not very convenient. And also, there are problems with those people who just had coronavirus and it is difficult for them to work out in the gym. Therefore, the need to continue the training process at home is of particular relevance. That kind of training does not require special equipment, or a huge room. The most important thing is to desire.

For training, you will need a free space of like 3 by 3 meters. It is necessary so that student can lie down freely on the floor, stretch out his arms, and at the same time, so that nothing interferes with him [2]. The floor must be flat and not slippery. Carpeting is also quite suitable for training, provided that it is not too soft. Of course, the best option will be using special fitness mats. For a successful home bodybuilding workout, a few sports equipment will be enough. Such as: arm weights, dumbbells, elastic band, leg weights, balls, step platform, etc. [3].

In this regard, the purpose of our study is to develop and to prove the effectiveness of exercises sets for students at home, during distance education.

Methods and organization of the study. Based on the analysis of special scientific, educational and methodological literature, we developed a bodybuilding exercise program for students at home during distance education [4]. The program consists of three stages: warming-up, main part and final part. The warm-up prepared the student's body for the training:

1. Preparation of the cardiovascular and respiratory systems [1].

2. Psychological attitude to training [10].

3. Stretching (exercises to stretch the muscles in a standing position, excluding pain in the joints, admitting individual degree of flexibility) [9].

4. Preparation of the musculoskeletal system (muscles warming up, their blood supply increases, the risk of rupture of tendons, ligaments, muscles decreases, joints are prepared).

Students reduce the risk of injury during the training, by warming up

The main part was carried out according to the training program, which students performed during the year. The only difference is this the training goes without special equipment. We have compiled a special set of exercises, which are presented in Table 1.

Table 1 – Training set

The final part of the workout includs elements of meditation, yoga, and stretching based on mobile technology [5].

The study was conducted on the basis of Belgorod State National Research University from January to March 2021. A total of 17 students, who involved in bodybuilding sports club section, took part in the study. The training process during the period of distance learning was built according to the program, as well as using information technology [6]. In January, a forming cut was carried out, and in March, a control cut.

Results of the study and their discussion. For diagnosis, we used two tests (measuring and clamping) for the analysis of body fat:

1. Measurement of the waist circumference, measurement of the circumference of the hips in the widest place (the legs should be set apart, the stomach is not retracted, but relaxed), then it is necessary to divide the waist circumference by the circumference of the hips (for the norm no more than 0.8-0.9) [8];

2. The fold of skin on the back of the shoulder is clamped with the thumb and forefinger, just above the armpit, then, without spreading the fingers, the skin-fat fold is released, and at the end of the test it is measured with a ruler between the fingers (for the norm no more than 2.4-2.6) [7].

The results of the study on the forming section and the control section are the average values ​​for the groups in pic 1 and 2.

Forming cut

Control cut

Pic. 1. Measurement Test Experiment Results

Forming cut

Control cut

Pic. 2. Results of the clamp test experiment

As a result of the study, it can be noted that the developed training program proved to be effective. Using the test group as an example, the results showed that during the period of distance education, the number of body fat decreased among students.

Conclusion. The study developed a set of exercises. The program consisted of three stages. Such as: warming-up (stretching), the main part (exercises) and thefinal part of the workout (meditation, with elements of yoga). The innovativeness of the exercises in this program lies in the fact that it presents complexes for all muscle groups. Namely, for: biceps, shoulders, triceps, back, chest, abs, buttocks, hips and calves. Based on the results of the formative and control stages using specially selected tools, the effectiveness of the implementation of a set of exercises for bodybuilding classes in distance learning conditions for students who are not able to carry out the training process in sports hall.

REFERENCES

Bilich G., Kryzhanovskiy V. Human Anatomy. – Moscow: Eksmo, 2012. – 232 p.

Kennedy R., Robinson G. M. Fitness training. – M.: Media Sports, 2000. – 217 p.

Seibert V. Bodybuilding: Ideal training. – M.: OOO Publishing House ACT, 2004. – 144p.

Nagovitsyn R. S., Vladykina I. V., Volkov P. B., Tutolmin A. V., Sokolnikova E. I.

Program management of improving the physical culture of students with the use of mobile tools // Theory and practice of physical culture. – 2015. – № 4. – 33–35p.

Nagovitsyn R. S., Ipatov I. V. Teoretiko-methodological bases of formation of physical culture of the person of the student // the Bulletin of the Kazan technological university. – 2013. – T. 16. – No. 15. – 244–249 p.

Nagovitsyn R. S., Ipatov I. V. Formation of physical culture of the personality of students on the basis of realization of the ideas of mobile pedagogy // Quality. Innovation. Education. – 2014. № 3. – 44–48 p.

Nagovitsyn R. S., Rassolova E. A., Senator S. Yu., Torbina I. I. Development of a web portal for preparation for testing by TRP standards // Theory and practice of physical culture. – 2016. – №1. – 39–42p.

Nagovitsyn R. S., Rassolova E. A., Sokolnikova E. I., Senator S. Yu., Torbina I. I. Technology of system development of physical qualities of youth on the basis of mobile training // Theory and practice of physical culture. – 2015. – № 11. –100–102p.

Popov P. A. Wellness gymnastics. – Moscow: Physical training and sports, 2005. – 216 p.

Hawley E. T. Healthy fitness. – Kiev: Olympic literature, 2000. – 367 p.

Shestopalov S. V. Bodybuilding: school of champions. – Rostov on Don: Vladis, 2001. – 148 p.