Volume 03 Issue 10-2023
61
American Journal Of Social Sciences And Humanity Research
(ISSN
–
2771-2141)
VOLUME
03
ISSUE
11
P
AGES
:
61-72
SJIF
I
MPACT
FACTOR
(2021:
5.
993
)
(2022:
6.
015
)
(2023:
7.
164
)
OCLC
–
1121105677
Publisher:
Oscar Publishing Services
Servi
ABSTRACT
Many scientific studies show that leading a structured life, being constantly active, reduces the chances of developing
many diseases and prolongs life. Of course, we do not imagine people who are sick and have some health problems
in the image of a modern person, but people who are businessmen and at the same time healthy and energetic people
in all respects.
KEYWORDS
"Rope skipping", rehabilitation, public sports , professional training , methodological recommendations , isometric ,
static contraction.
INTRODUCTION
At a time when the times are rapidly developing, new
types of sports, which are widespread and popular
among schoolchildren in our country, have begun to
appear. However, it was not possible to implement
them, so to speak, to introduce or apply them. Because
their implementation requires a large amount of funds
and requires all kinds of expensive equipment and
facilities. (This is almost impossible at the moment). In
addition, in the era of alternative physical education,
among other sports, there is the sport of "Rope
skipping", which is an effective means of physical
activity for people of any age.
Below, we will outline the agenda, which should be
followed not only in mass sports training, but also in
any other physical exercises, which will increase the
Research Article
METHODS OF ORGANIZING NON-TRADITIONAL FITNESS CLASSES
Submission Date:
November 10, 2023,
Accepted Date:
November 15, 2023,
Published Date:
November 20, 2023
Crossref doi:
https://doi.org/10.37547/ajsshr/Volume03Issue11-09
Yarasheva Dilnoza
Asian International University Physical Culture Department Lecturer, Uzbekistan
Journal
Website:
https://theusajournals.
com/index.php/ajsshr
Copyright:
Original
content from this work
may be used under the
terms of the creative
commons
attributes
4.0 licence.
Volume 03 Issue 10-2023
62
American Journal Of Social Sciences And Humanity Research
(ISSN
–
2771-2141)
VOLUME
03
ISSUE
11
P
AGES
:
61-72
SJIF
I
MPACT
FACTOR
(2021:
5.
993
)
(2022:
6.
015
)
(2023:
7.
164
)
OCLC
–
1121105677
Publisher:
Oscar Publishing Services
Servi
effectiveness of professional training, enrich the
knowledge and skills of the theory and practice of STT
physical culture. we brought to your attention
methodological recommendations. They are:
1)
Starting the training with the simplest
movements and then moving on to complex
movements;
2)
Follow the rule that sharp movements should
be performed in the middle of training;
3)
gradually increase the pace of each movement
act or movement activity;
4)
Choose the level of loading that you will cause
when performing exercises and movements
based on your own internal capabilities (if you
do not know, get expert advice);
5)
Make it a habit to master and perform
movements and exercises step by step until
certain skills are achieved;
6)
Gain an understanding of the consequences of
the speed of action;
7)
Don't follow the example of "I am not less"
without the necessary preparation for an
action that does not match your strength;
8)
Making it a habit to perform the same exercises
in different initial situations;
9)
Differentiate between muscle fiber stretching
(isometric), straining, and static contraction
movements;
10)
Establish control of changes related to physical
development, physical fitness;
11)
Having special knowledge about the rational
composition and rate of eating:
In addition to the above-mentioned traditional fitness
sports, we have brought to your attention some of the
popular fitness sports in our country, with the
intention of using them in your daily routine.
Those engaged in "Rope skipping" training; if there are
defects in the cardiovascular system, the spine (sick
kiss), then it is recommended to consult with the
doctors and exercise at the expense of certain
restrictions.
Jumping over the rope with various movements is a fun
activity that allows students to develop their physical
qualities and improve their physical fitness. Lida -
educates him as a real athlete.
It affects all the muscles of the div in a
comprehensive manner, correcting the shape of thin
legs. As a result, it is possible to exercise almost as
much as possible in the training, which is also
important because it is very effective for the muscles
that are difficult to use, in particular: the hamstrings,
the back muscles. During training, the div is compact,
flexible and flexible.
As a result of our scientific research on "Rope
skipping", as a result of studying almost enough
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VOLUME
03
ISSUE
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SJIF
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FACTOR
(2021:
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164
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OCLC
–
1121105677
Publisher:
Oscar Publishing Services
Servi
scientific literature and methodical developments in
the classes of countries that have developed in all
fields, as well as extracurricular clubs, we decided to
organize clubs through this type of sport in our
country. we came to the conclusion that it is necessary.
rope-skipping is a complex movement activity with an
average of 120 jumps per minute (jumping and)
difficulty, it engages core muscles It has a great effect
on the activity and strengthens the heart and
respiratory system. It develops general endurance,
speed, strength, and gives the exercisers a high level of
emotional pleasure.
Rope-sipping, the main part of the technical elements
consists of jumps, which are: bending the right leg and
hanging on the yard of the legs (Twist), kneeling,
horizontal, frontal, vertical, changing its place in
relation to the rope , consisting of 180-degree to 360-
degree spin jumps and various other jumps.
Rope-skipping contest (competition) programs consist
of 2 parts:
A)
Only one arg' amchi support different jumps .
B)
It consists of jumps on 2 or more ropes at the
same time.
The important aspect of the program is that both of
these are divided into mandatory and optional types.
In the first stage of jumping - the number of mistakes
(quality) made in 30 seconds, and in the second stage
of jumping consists of combined jumps rich in
acrobatic elements.
Rope-skipping is also distinguished by the fact that it
does not require a lot of money, for this it is enough to
have a longer rope, a comfortable sports uniform and
a little music.
Based on the following formula, we will be able to
calculate the points that will be obtained during
training.
1)
At least 10 minutes continue which in training :
P = (0.005*M-0.1) * t
Here :
P
- Point amount .
M
–
per minute number of jumps ( steps ) ,
T
–
Exercise continue reach time _
For example 5 minutes of 100 jumps during consists of study _ training if we get , then :
P = (0.005*100-0.1)*5
= 2.00
2)
10 minutes more than continue which study _ training the formula for
P = ( 0.005*M+0.1 ) * t
–
2
Volume 03 Issue 10-2023
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SJIF
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MPACT
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(2021:
5.
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(2022:
6.
015
)
(2023:
7.
164
)
OCLC
–
1121105677
Publisher:
Oscar Publishing Services
Servi
For example of 100 steps per minute consists of 15 minutes _ _ training seeing we get :
P = (0.005*100+0.1) * 15
–
2 =
7.0
Basic movement technique teach _ methodology . "
Rope skipping" actions art level performing , basic to
the elements based on actions of technique set as our
view can _
* These elements consist of double jumps that every
athlete can perform, namely: left and right leg twist
(Twist) movements, right and left kneeling (kneeling)
jumps, left and on the right, alternate jumps (steps),
180° or 360° turning jumps are shown as examples.
According to age characteristics, "Rope skipping" as a
physical activity is the most convenient movement
activity for people of different ages. This creates
virtually limitless opportunities for children, teens,
middle-aged adults, and seniors to enjoy rope skipping
regularly.
Depending on the inventory, you will need ropes of
various lengths, a comfortable sports uniform and
musical accompaniment to organize "Rope skipping".
Arg' cunt size almost individually _ differently will be
His the most alternative measure _ path ( unity rope in
particular word is running ): rope (sport) rope in the
middle standing up rope the ends hand take it under (
armpit ). come to himself suitability identify take can _
Double arg' cunt size - from 3 meters up to 4.5 meters
to be can _
Movement activity xar different types comparative
characteristic
Criteria
Rope skip-
png
Running ,
walking . _
_
Velo - s i
pedda
walking
Aerobics
Swimming
Tennis,
badminton
Endurance
4
4
4
4
4
4
Muscle
power ( high
limbs - legs .)
4:4
2:4
2:4
3:4
4:4
3:3
Being spent
calorie
4
4
4
4
2
3
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SJIF
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(2021:
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(2023:
7.
164
)
OCLC
–
1121105677
Publisher:
Oscar Publishing Services
Servi
Study _ to
training
strangled
need
4
4
1
4
4-3
4-2
Simplification
is simple
4
4
2
4
4
3
To the
weather
looking
4
3-2
2
4
4-2
2
Opportunity
3
4
4-3
4
3-1
2
Variable _
actions
4
1
1
4
2
3
Note : 4- excellent , 3- good , 2- satisfactory , 1- bad.
Those who want to master the elements of rope
skipping in physical education classes are required to
jump on the rope for 5-10 minutes, and spend 10-20
minutes to perform these actions in the form of a
group.[4]
"Rope skipping" competition programs are divided
into 2 parts:
A) Single rope
–
1 rope movement if (Fig. 2).
B) Double dutch - 2 arg's pussy jump from programs
consists of (Figure 3).
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OCLC
–
1121105677
Publisher:
Oscar Publishing Services
Servi
This is special emphasizing tooth _ appropriate will be , of the program each both part is also optional and
mandatory to programs is divided .
Mandatory program - jump speed in terms of " on a rope". called "run " and maximum jumps amount in 30 seconds 1
and 2 arg am jumps . In competition results who many ( quality ) jumps _ done by increasing less amount way to
mistakes ( stops ). that he put in consideration is obtained (Fig. 4).
Optional the program is arg' amkid different combined
jumps , as well as displacements , acrobatics elements
, rope transmissions organize is enough
"Rope skipping" depends on the interests of the
participants , according to the level of physical
development, as well as age and physical health .
according to carried out in the following direction:
1)
Step 1 in the recovery direction (improvement)
- loads of low and medium intensity.
2)
In the direction of recreation (entertainment) -
games, relays with a rope, shows.
3)
Sport
direction
"Rope
skipping"
for
competitions - optional and mandatory programs.
Jumping rope allows you to train many muscle groups
at a high level at the same time. Such training is
considered a convenient tool for those who want to
lose weight, and it is a very useful exercise because it
actually requires a high level of energy expenditure.
At the same time, it helps to develop important
qualities such as agility, quickness, endurance, and
strengthens the cardiovascular system and respiratory
system. As mentioned above, those who play sports
are an integral part of training.
The goal is to determine the effect and effectiveness of
"Rope skipping" on the physical fitness of students.
"Jumping rope" works different muscle groups (see
Figure 1) to coordinate leg movements and helps the
div develop both aerobic and anaerobic capacity.
Volume 03 Issue 10-2023
67
American Journal Of Social Sciences And Humanity Research
(ISSN
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VOLUME
03
ISSUE
11
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:
61-72
SJIF
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FACTOR
(2021:
5.
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)
(2022:
6.
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)
(2023:
7.
164
)
OCLC
–
1121105677
Publisher:
Oscar Publishing Services
Servi
It is advisable for those who want to achieve a result
with the "Rope skipping" training processes proposed
by us, putting very high loads on the div, to
participate in it at least 2 times a week.
"Rope skipping" training is the best tool for improving
the cardiovascular system. That's not all, medical
scientists emphasize that: "Rope skipping" has been
found to be 90% effective in reducing oxygen demand
and calories burned, and it is possible to increase it
during training. the facts are cited. It is desirable to
organize the training process of "Rope skipping" for at
least 10 minutes (if 15 minutes is organized, then it is
very good).
In the training of "rope skipping", he should make an
average of 75 turns of the rope in 1 minute. If we
compare it with running (medium and long distance), it
is possible to reduce the load as much as possible by
changing the speed during running, but it is not
possible to do this while doing "Rope skipping". :
During rope skipping, initially the heart rate increases
due to the jumps, but if we decrease the frequency of
the jumps, the hand movement increases, which in turn
causes the heart rate to increase even more. Oxygen
debt occurs within 5-6 minutes of movement.
Therefore, jumping rope is considered the fastest and
most effective tool for developing leg muscles by
improving the functioning of the cardiovascular system
and strengthening them in terms of oxygen demand.
Based on the above, we can come to the conclusion
that it is possible to engage in any type of physical
activity by jumping on the rope. Running gives the
same effect as jumping rope only if it increases the
endurance of certain muscle groups, and jumping rope
contributes to improving coordination of movements.
Dr. Kenneth Cooper, the "father" of modern
physiology science, compared the loads on the
cardiovascular system of jumping rope for 10 minutes
with other types of physical activity, in particular:
jumping rope for 10 minutes can cover a distance of 2
miles (note 1 -mile 1.609 meters 1-yard 91.4cm) means
that cycling for 6 minutes is equivalent to swimming for
12 minutes or playing cord tennis in 2 teams or running
1 mile. In addition, I want to say that jumping for 15
minutes burns 200 kcal. This, in turn, makes it possible
to control weight.
Kenneth Cooper suggests the following loading
procedure: Based on his research for several years, he
suggests that boys should move by scoring -35 points
per week and girls -27 points per week. The structure
of the main loads depends on its intensity, how many
times a week the training is organized.
Training sessions different contingent according to structure and content
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Publisher:
Oscar Publishing Services
Servi
Exercise _ element
Physical status level
Low
Medium _
High
All training _ continue to reach (
minute )
30-40
45
45+
Work intensity
Low
Average _
High
Actions done increase photo
Low
Average _
High
Exercises feature ( Heart
reduction and free ) ni
improvement for preparation
exercises
Duration up to
20 minutes at
low intensity _
Average _ in
intensity . Duration
10-15 minutes
High in intensity ,
duration until the
10th minute.
Training main part _ A e rob
muscle power , power endurance
to develop directed .
Duration Up to
10-15 minutes
at
low
intensity _
Average _ in
intensity , duration
up to 30 minutes
High in intensity ,
duration up to 45
minutes
Cyclic again recovery exercises
Duration (5)
10-15 minutes
Duration (5-10) 30
minutes .
Continuous g i 5-
10 minutes .
How from being _ strictly look the most alternative
study _ _ training sessions _ the following made up of
parts ( components ). to be _ must We came to the
conclusion that d . It is advisable to use the training in
the following order:
•
Body warmer from exercises ( razminka ).
•
Aerobic part _
•
Cardiorespiratory
component
(
Aerob
potential to develop directed of the program
one type ).
•
To the force directed _ part _
•
Flexibility increasing parts ( stretching ),
•
final ( re restorative ) part .
The structure, purpose, and physical condition of the
rope skipping training described above may vary
depending on many other influencing factors.
The initial part of the complex exercises will consist of
aerobic exercises with several options. (walking,
running, outdoor activities, etc.).
Training based on the circuit system of physical
exercises built on the basis of the general lesson
structure, consists of exercises lasting 15-20 minutes 2-
3 times a week.
(Razminka). Warm-up exercises (10-15% of total time)
include breathing exercises. Arms isolated and
complex movements, joint movements of the legs and
Volume 03 Issue 10-2023
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Publisher:
Oscar Publishing Services
Servi
div, in sequence (legs, wrists together, knees, hips,
spine, shoulder and shoulder girdle, elbows) as well as
local and regional muscle group exercises with a heart
rate of 50-60 beats per minute was carried out in the
range of intensity.
CONCLUSIONS AND RECOMMENDATIONS
"Rope skipping" is a new form of physical activity,
which is a combination of acrobatic and dance,
performed individually or in a group, and consists of
jumps with the help of one and two ropes. includes
increases functional capabilities by having a positive
effect on the blood circulation and respiratory system
. Helps strengthen arm, leg and abdominal muscles.
"Rope skipping" program increases the interest of
students in physical education classes, has a positive
effect on the acquisition of skills and competences
through physical exercises.
In terms of creativity, non-traditional organization on a
large scale influences the aesthetics of practitioners
and encourages them to explore creatively.
Starting the training from the simplest movements and
then moving to complex movements, following the
rule that sharp movements should be performed in the
middle of the training, gradually increasing the pace of
each movement act or movement activity; to choose
the level of loading caused by performing exercises
and movements based on one's own internal
capabilities (if not sure, get expert advice), to make it a
habit to master and perform the movements and
exercises step by step until a certain skill is achieved;
To have an understanding of the consequences arising
from the speed of the action, and not to proceed
without the necessary preparation to an action that
does not correspond to its strength in imitation of "I
am not less"; make it a habit to perform the same type
of exercises in different starting positions, to be able to
distinguish
between
muscle
fiber
stretching
(isometric), tension, and static contraction; control
changes related to physical development and physical
fitness to have special knowledge about the rational
composition and norm of eating.
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Publisher:
Oscar Publishing Services
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Oscar Publishing Services
Servi
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