East Kazakhstan SDYUSSHOR in athletics organizes competitions among athletes born in 2006 and younger, 2004-2005, 2001-2003, 2000 and older under the motto “Home triathlon”
The competitions are held from April 20 to April 25, 2020. Record video at home without applying effects and speeding up the video. It is possible to provide musical accompaniment and glue exercises by excerpts or record selected exercises separately.
Participation in competitions
Athletes of East Kazakhstan Region SDYUSSHOR are allowed to participate in competitions
Age groups: 2006 and younger, 2004-2005,2001-2003,2000 and older
Send exercise videos to the WhatsApp number – +7 7777 422332
In the SMS we write the full name and full date of birth.
Observe the correctness of the exercise
Exercises and their performance
1- Push-up from the floor (maximum number of times in 20 seconds)
The starting position is to lie down on a horizontal flat surface. At the same time, the hands should be shoulder-width apart, and the feet … of the pelvis. You need to make sure that your toes rest on the floor and your palms are pointing upwards. Perform a push-up-The arms bend at the elbow joints while inhaling, the body falls down so that it forms a smooth and straight line, which should be uniform and not break. Take the initial position. The return to the starting position is performed on exhalation.
2 – Squat on two legs (maximum number of times in 20 seconds)
Starting position: put your feet shoulder-width apart. The knees and feet are located on the same vertical line. For greater stability, the foot can be slightly turned to the side. The back is straight, the chest and shoulders are straightened, the gaze is directed forward, the back is bent at the waist. Hands can be put forward to maintain balance or on the belt. Squats until the legs are fully extended.
3 – “Fold” on the press (maximum number of times in 20 seconds)
Starting position: Lie on the floor with your back, straighten your arms, stretch them behind your head. They act as counterweights that stabilize the position of the body and allow you to shift the load on the abdominal muscles. Press the lower back to the floor, there should be no deflection in it. The legs are stretched out and slightly bent at the knees, the feet can be joined together. The muscles of the press are tense. From the initial position on exhalation, tighten the press and lift your legs up, at this time the body rises up. In the process of lifting, try to twist the top of the body slightly, stretch your palms in the direction of your feet. Stay at the top point, while straining your abs. Then, inhale and return to the starting position. Perform the exercise the planned number of repetitions.
5. Awarding the winners
The participants who won prizes are awarded with prizes from the East Kazakhstan Region SDYUSSHOR in athletics assigned to the judging panel of the East Kazakhstan Region SDYUSSHOR in athletics.
