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手倒立前滾翻是高中三年级男生体育课技巧项目中的动作,掌握好这个动作的关键是“手倒立”。由于学生平时做头朝下的动作少,所以定向、自控的能力差,完成动作较困难。为此,我们采取了以下方法。一、利用双杠做“倒悬垂”。采用1～1.1米高的双杠,杠下放两块垫子,练习者在杠中跳撑上双杠,转身坐在一侧的杠上,双脚勾于另一侧杠下,双手正握臀部两侧的杠面(见图1)。然后身体后移,使两腿腘窝压在杠上,上体慢慢后倒至头朝下,成“倒悬垂”的姿势(见图2)。双手离开杠迅速将两臂伸直,手撑住垫子,头稍抬起眼看垫子,两脚离开
Roll upside down before handstand is the action of the high school third grade male physical education skill project. The key to mastering this action is “handstand”. As students usually do head-down action less, so the orientation, the ability to self-control is poor, more difficult to complete the action. To this end, we have taken the following approach. First, the use of parallel bars to do “inverted overhang.” Using 1 to 1.1 meters of the parallel bars, bar placed two cushions, the practitioners in the bar jump on the parallel bars, turned to sit on one side of the bar, hooked on the other side of the bar under the bar, his hands are holding both sides of the buttocks (See Figure 1). Then the body moved backward, so that the pressure on both legs Wo nest bar, the upper body slowly down after the head down, into “hanging down” posture (see Figure 2). Leaving your hand with both arms straight arms straight, hands hold the mat, head slightly lift the eyes to see the mat, feet away