Guidelines for running techniques from a low start. Low start - history, description, distances

Lesson summary on physical education

MBOU secondary school No. 19 of the village of Aleksandronevskaya.

Lesson topic: Low start. Sprint running.

Grade: 8

Teacher: Rudenko A.A.

Target: strengthening physical and moral health; formation of correct posture; development of speed and coordination qualities.

Tasks:

Educational:

1.Repetition and consolidation of the material covered on the topic: “Healthy lifestyle”

2. Improving the technique of sprinting, low start, starting acceleration

Educational:

Fostering hard work, collectivism,willpower, perseverance,positive attitude towards healthy image life, occupation physical culture and sports

Corrective and developmental:

Development of psychophysical qualities (attention, thinking, memory, movement coordination, strength endurance, flexibility, etc.) through previously learned exercises

Wellness:

Formation of correct posture, strengthening the muscles of the foot and ankle joint

Method of implementation: in-line, frontal, gaming.

Lesson type: combined

Inventory: 14 pins, whistle.

Education low start technique .

1 .Starts from different positions (from a crouching position, bending forward, lunging, from a lying position, etc.)

2 .Standing on a strongly bent push leg, the torso is horizontal, the other leg (straight) is laid back. The arms are bent, one in front,the other is behind. From this position, start running, maintaining a horizontalbody position for as long as possible.

3 . Execution of commands “Get started!” and “Attention!” without startingpads The teacher checks the correctness of the starting poseseveryone involved and eliminates errors if they are found.

4 .Running from a low start without pads (without a signal and at a signal)

5 .Installation of starting blocks.Front block for the strongest(push leg) is installed at a distance of 1.5 feet from the linestart, and the back 1-1.5 feet from the front (or the distance of the shin lengthfrom the front block). The support platform of the front block is inclined underangle 45 - 50, rear 60 - 80. The width of the distance between the pads is usually

equals 10-12 cm.

6 . Execution of the commands “To start!”, “Attention!”, “March!”.Pushing out of the starting blocks. Movement when leaving the startperformed as quickly as possible. Propulsion system forstudents should not be directed towards strong repulsion frompads, but to quickly complete the first step.

Additional exercises to master low start techniques .

Ex. 1. From the position of the hand in support (the torso is vertical), push off with the hands from the support, performing a running movement with them.

Ex. 2. I.p. standing on one leg against the wall. Push legraised, bent at the knee. On command, a sharp change of legs.

Exercise 3. I.p. standing in support at the gymnastic wall on a bent (push)leg, extension and flexion of the supporting leg in combination with movementflywheel

Exercise 4. The torso bends while walking. The leg in front is slightly bent,hands down. At the teacher's signal, a sharp movement of the head forwardand shoulders.

Exercise 5. Walking lunges. The body is tilted, the head is slightly lowered.At the teacher's signal, quickly start running.

Exercise 6. I.p. standing, legs bent. The arms are pulled back by the partner.The body moves forward. When releasing your hands, quick exitto the starting position with the transition to running.

Exercise 7. Standing long jump from a low start position:

a) without pads; b) supported by starting blocks;

Exercise 8. Starts from different positions: sitting on the floor with your face (back) forward,

lying on your stomach, lying on your back with your head (or feet) towards the starting line.

Exercise 9. From an emphasis position, crouching, perform a somersault forward with the transition todistance running.

Exercise 10. Long jump from a place followed by an instant startand run the distance.

Exercise 11.I.p. half squat or squat. Throwing the ball forward followed bya quick start, trying to catch up with the flying ball.

Exercise 12. Maximum pressure on starting pads atdifferent angles in the knee joint in isometric mode.

Training starting acceleration technique .

Exercise 1. Running out from a low start under a “gate” made of rope, rubber band or high jump bar.

Exercise 2. Running out from a low start, overcoming resistance. Partner

holds the starter with a rubber band placed on the belt or chest and passed under the runner’s armpits.

Exercise 3. Running out from a low start, overcoming resistance

partner. The partner rests his straight arms on his shoulders.

Exercise 4. Running from a low start along the marks while maintaining the optimal

body tilt.

Exercise 5. Running from a low start through the first five or six

medicine balls in steps, taking into account the increasing length of steps. Balls

are installed in places defining the middle of the running

step. The first step does not place the ball.

Exercise 6. Running from a low start of 10-15 m while maintaining optimal

body tilt.

TECHNIQUE

Start of running (start): a low start is most beneficial. It allows you to quickly start running and reach maximum speed in a short area. For better support with your feet when starting, a starting machine or blocks are used. The location of the starting blocks varies depending on the length of the body and the characteristics of the runner’s technique. The front block (for the strongest leg) is installed at a distance of 35 - 45 cm from the starting line (1 - 1.5 tables), and the rear block - 70 - 85 cm (or at a distance of the length of the shin from the front block). Some runners reduce the distance between the blocks by one foot or less, moving the front block back (extended start) or bringing the rear block closer to the front (close start). The support platform of the front block is inclined at an angle of 45 - 50°; and the rear - 60 - 80°. The width distance between the axes of the pads is 18-20 cm.

A low start is performed in the following sequence: having installed the blocks, the runner moves 2 - 3 m back and focuses on the upcoming run. At the command “Start!” “The runner approaches the blocks, squats and places his hands on the track. Then, the foot of the weaker leg rests on the support platform of the rear block, the foot of the other leg - on the front block, and lowers onto the knee of the rear leg. Lastly, he places his hands in front of the starting line at shoulder width or slightly wider. Hands at the line rest on the thumb, index and middle fingers, thumbs facing each other. The arms are straightened at the elbows, the gaze is directed downwards to the starting line.

At the command “Attention!” You should raise your pelvis above your shoulders by 20-30 cm, but do not completely straighten your legs at the knee joints. Regardless of the placement of the pads and the anthropometric data of the sprinter, the angles between the thigh and lower leg are 100 - 130°, respectively. The shoulders lean forward, the weight of the body is distributed over 4 support points.

The starting run is performed during the first 7 to 14 running steps. During this part of the distance, the runner must reach maximum speed. During the first 2 running steps, the runner strives to actively straighten his legs when pushing off. The movement is directed forward, while the torso tilt is straightened. The length of steps gradually increases and depends on the individual characteristics of the runner - leg strength, body length, physical fitness. Acceleration ends as soon as the stride length becomes constant.

Low start on a bend

Technique

The starting blocks are located at the outer edge of the track, which ensures that the beginning of the distance is run in a straight line, tangent to the arc of the inner edge. In the future, the technique is the same as in a low start in a straight line.

FINISHING

Finishing is the runner's efforts in the last meters of the distance.

Technique

The run is considered completed when the runner crosses the imaginary plane of the finish line with any part of the body. The finish line is passed with maximum speed, performing a throw at the finish line with the chest or shoulder at the Last Step.

Question

Short-distance running, or sprint, includes: running 60, 100, 200 and 400 m. In England, the USA, Australia and some other countries, sprint competitions are held at distances of 60, 100, 220, 440 yards. Here's what the difference in running time between metric and yard distances looks like:
100 yards = 91.44 m; 100 m = 109.36 yards (+0.9 s).
220 yards = 201.17 m; 200 m = 218.72 yards (-0.1 s).
440 yards = 402.34 m; 400 m = 437.44 yards (-0.3 s).

If an athlete ran 100 yards in 9.2 seconds, then his 100m dash time would be (9.2 + 0.9) equal to approximately 10.1 seconds.

History of sprinting begin with Olympic Games antiquities. The race of stades (192.27 m) and two stades was very popular among the Greeks. Moreover, ancient athletes used not only high, but also low starts, using special starting stops in the form of stone or marble slabs.

In the first years of its appearance athletics in America they used a running start, similar to the start in horse racing. Then the high start became widespread, when the athlete put one leg back and leaned forward. At the First Olympics of our time, T. Burke showed a low start for the first time in official competitions, although it was proposed in 1887 by the famous American coach Murphy and was first used by his compatriot Sherrill. They started from small holes dug in the ground. Appeared in the 30s. XX century starting blocks made it possible to improve the low-start technique.
Short-distance running was recognized as accessible to women earlier than other types of athletics and was included in the program of the 1928 Olympic Games.

To analyze the sprint running technique, the following are conventionally distinguished: start; starting acceleration; distance running; finishing.

Start. In short-distance running, according to the competition rules, a low start is used, using starting blocks (machines). The location of the starting blocks is strictly individual and depends on the qualifications of the athlete and his physical capabilities.

In practice, four are used low start varieties(according to the location of the pads): 1) normal; 2) stretched; 3) close; 4) narrow.

At normal start the distance from the starting line to the first block is 1.5 - 2 feet, the same distance from the first to the second block. For beginner athletes, you can use the arrangement along the length of the lower leg, i.e. the distance to the first block and from the first to the second is equal to the length of the shin. With an extended start the distance from the starting line to the first block has been increased from 2 to 3 stops, from the first to the second block - from 1.5 to 2 stops. With a close start the distance from the starting line to the first block is 1.5 feet, from the first to the second block - 1 foot. With a narrow start the distance from the starting line to the first block does not change, but the distance from the first to the second block changes from 0.5 stops or less. The use of a start depends on the individual capabilities of each athlete, primarily on the strength of the leg muscles and the athlete’s reaction to the signal. Along the longitudinal axis, the distance between the axes of the pads is set from 15 to 25 cm.

By command "On your marks!" the athlete rests his feet on the pads, places his hands towards the starting line, and lowers himself onto his knee behind the standing leg, i.e. occupies a five-support position. The head continues the vertical position of the body, the back is flat or slightly semicircular, the arms, straightened at the elbow joints, are located slightly wider than the shoulders or within double the width of the shoulders. The gaze is directed at a distance of 1 m behind the starting line. The hands rest on the thumb and index fingers, the hand is parallel to the starting line. The feet rest on the surface of the pads so that the toe of the spikes touches the surface of the track.

By command "Attention!" the runner lifts the knee behind the standing leg from the support, raising the pelvis. Typically, the height of the pelvis is 7-15 cm above shoulder level. The shoulders move slightly forward, slightly beyond the starting line. The runner rests on his hands and pads. It is important that the athlete puts pressure on the pads while waiting for the starting command. In this position great importance have angles of flexion of the legs at the knee joints. The angle between the thigh and shin, the leg resting on the front block is 92-105°, the leg standing behind is 115-138°. The angle between the torso and the thigh of the front leg is 19 - 23°. The values ​​of these angles can be used when teaching low starts, in particular when establishing a position of starting readiness, using a protractor or models of angles made of wooden slats.

Having heard the starting signal (shot, voice command), the runner immediately begins to move forward, pushing off the track with his hands while simultaneously pushing the back foot away from the back block. Next, along with the forward swinging movement of the rear leg, repulsion begins from the block of the front leg, which sharply extends in all joints. Usually the arms work in opposite directions, but some trainers suggest starting to move the arms in the same way and at a frequency higher than the frequency of the legs. This is done to ensure that the runner actively performs steps in the first meters of the distance, especially the first step. The take-off angle from the blocks for qualified runners ranges from 42 to 50°.
During the first step, the angle between the hip of the swing leg and the hip of the pushing leg approaches 90°. This ensures a lower position of the GCM and push-off of the pushing leg closer to the control of the horizontal velocity vector. Beginner runners can be given figurative comparison, as if they were pushing a trolley: the sharper the pushing angle, the more effort they put into creating speed. In this case, the trolley is the body of the runner, and the legs are the pushers.

Starting acceleration. The starting run lasts from 15 to 30 m, depending on the individual capabilities of the runner. His main task is to gain maximum running speed as quickly as possible. Proper execution the first steps from the start depend on the push-off (at an acute angle to the track with maximum force) and the speed of the runner’s movements. The runner runs the first steps in a bent position, then (6-7th step) the torso begins to rise. During the starting acceleration, it is important to gradually raise the body, and not abruptly in the first steps, then the optimal effect from the start and starting acceleration will be achieved. With the correct torso tilt, the hip of the swing leg rises to 90° relative to the straightened push leg, and the force of inertia creates a force directed more forward than upward. The runner takes the first steps by placing the swing leg down and back, pushing the body forward. The faster this movement is performed in combination with the rapid reduction of the hips, the more energetic the next push-off will be.

The first step must be performed as quickly and powerfully as possible to create the initial speed of the runner's body. Due to the inclination of the body, the length of the first step is 100-130 cm. The length of the step should not be specially shortened, since with an equal frequency of steps, their length provides more high speed. In the first steps, the runner’s GCM is in front of the fulcrum, which creates the most favorable take-off angle and most of effort goes to increase horizontal speed. In subsequent steps, the legs are placed on the GCM projection, and then in front of it. In this case, the torso straightens, which takes the same position as in distance running. Simultaneously with the increase in speed, the magnitude of acceleration decreases, approximately to 25-30 m distance, when the athlete’s speed reaches 90-95% of the maximum running speed. It must be said that there is no clear boundary between the starting acceleration and distance running.

During the starting acceleration, running speed increases to a greater extent due to lengthening the length of steps and to a lesser extent due to the frequency of steps. You should not allow the length of steps to increase excessively - then you will end up running with jumps and the rhythm of running movements will be disrupted. Only reaching the optimal combination of step length and frequency will allow the runner to gain maximum running speed and acquire an effective rhythm of running movements. In short-distance running, the foot is placed on the support from the toe and almost does not fall to the heel, especially during the starting acceleration. Quickly moving your leg down and back (in relation to your body) is important for increasing running speed.

During the starting acceleration, the arms should perform vigorous movements back and forth, but with a greater amplitude, forcing the legs to also perform movements with a larger scope. The feet are placed slightly wider than in distance running, approximately shoulder-width apart in the first steps, then the position of the feet approaches one line. Excessively wide placement of the feet in the first steps leads to swaying of the body to the sides, reducing the effectiveness of repulsion, since the vector of the repulsion force acts on the GCM at an angle, and not directly into it. This run from the start along two lines ends approximately at the 12-15th meter of the distance.

Distance running. The inclination of the body when running along a distance is approximately 10 - 15° relative to the vertical. During running, the inclination changes: when pushing off, the shoulders are pulled back somewhat, thereby reducing the inclination; in the flight phase, the inclination increases. The feet are placed almost in one line. The leg is placed elastically, starting from the front of the foot, at a distance of 33 - 43 cm from the projection of the point of the hip joint to the distal point of the foot. In the depreciation phase, flexion occurs in the hip and knee joints and extension in the ankle joints, and in qualified athletes, complete lowering of the entire foot does not occur. The angle of flexion in the knee joint reaches 140 - 148° at the moment of greatest depreciation. In the push-off phase, the runner energetically extends the swing leg forward and upward, and the straightening of the pushing leg occurs at the moment when the thigh of the swing leg is raised high enough and its braking begins. The push-off ends with extension of the supporting leg. Upon visual observation, we see that the leg is lifted from the support with the leg straightened, but when examining film footage at slow speed, it is clear that at the moment the leg is lifted from the ground, the angle of flexion of the knee joint reaches 162-173°, i.e. lifting off the ground occurs not with a straightened, but with a bent leg. This is observed in short distance running, when the running speed is quite high.

During the flight phase, an active, ultra-fast contraction of the hips occurs. After pushing off, the leg moves slightly backwards and upwards by inertia; the rapid extension of the hip of the swing leg causes the ankle joint to move upward, approaching the buttock. After the thigh of the swing leg is brought forward, the shin moves forward downwards and with a “raking” movement the leg is placed elastically on the forefoot.

In sprinting along a straight distance, the feet are placed straight forward; excessively turning the feet outward worsens the take-off. The length of steps with the right and left legs in running is often not the same. When running at less than maximum speed, this does not matter. In a sprint, on the contrary, it is very important to achieve approximately equal length steps, as well as rhythmic running and uniform speed.

Hand movements in sprinting are faster and more energetic. The arms are bent at the elbow joints at approximately 90 degrees. The hands are free, without tension, clenched into a fist. The hands move differently: when moving forward, the hand moves slightly inward, when moving backward, it moves slightly outward. It is not recommended to perform arm movements with a greater emphasis on the sides, as this leads to swaying of the body. Vigorous movements of the arms should not cause raised shoulders and slouching - these are the first signs of excessive tension.
Stiffness in running and irregularities in running technique indicate the runner’s inability to relax those muscle groups that are this moment do not take part in the work. It is necessary to learn to run easily, freely, without unnecessary movements and stress. The frequency of movements of the legs and arms is interconnected, and sometimes a runner, in order to maintain running speed, needs to work with his arms more often and more actively to make his legs also work.

Finishing. The maximum speed cannot be maintained until the end of the distance. Approximately 20-15 m before the finish, the speed usually decreases by 3 - 8%. The essence of finishing is to try to maintain maximum speed until the end of the distance or reduce the impact negative factors at her. With the onset of fatigue, the strength of the muscles involved in repulsion decreases, the length of the running stride decreases, and therefore the speed decreases. To maintain speed, it is necessary to increase the frequency of running steps, and this can be done through the movement of the arms, as we said above.

The distance running ends at the moment when the runner touches the finish line, i.e., an imaginary vertical plane passing through the finish line. To touch it faster, runners take the last step by sharply bending their torso forward while moving their arms back. This method is called the “chest throw.” Another method is used when the runner, leaning forward, simultaneously turns sideways towards the finish line to touch it with his shoulder. These two methods are almost the same. They do not increase running speed, but speed up the runner's touch to the ribbon.

Question

Athletics jumping is divided into two types: 1) jumping over vertical obstacles (high jump and pole vault) and 2) jumping over horizontal obstacles (long jump and triple jump).

The effectiveness of the jump is determined in the take-off phase, when the main factors for the effectiveness of the jump are created. These factors include: 1) the initial speed of the jumper’s body; 2) the angle of departure of the jumper’s body. The trajectory of the GCM movement in the flight phase depends on the nature of the repulsion and the type of jump. Moreover, the triple jump has three flight phases, and the pole vault has support and unsupported parts of the flight phase.

Athletics jumps in their structure belong to a mixed type, i.e. There are both cyclic and acyclic elements of movement here.
As a holistic action, jumping can be divided into its component parts:
- run-up and preparation for take-off - from the beginning of the movement until the moment of placing the pushing leg at the place of take-off;
- repulsion - from the moment the pushing leg is placed until the moment it is lifted from the place of repulsion;
- flight - from the moment the pushing leg lifts off from the take-off point until it touches the landing site;
- landing - from the moment of contact with the landing site until the complete stop of body movement.

Run-up and preparation for take-off. The four types of jump (high jump, long jump, triple jump, pole vault) have their own characteristics in the run-up, but also have certain common features. The main tasks of the run-up are to give the jumper's body the optimal run-up speed corresponding to the jump and to create optimal conditions for the take-off phase. In almost all types, jumps have a rectilinear form, except for the Fosbury flop high jump, where the last steps are performed in an arc.

The run-up has a cyclic structure of movement before the start of preparation for take-off, in which the running movements are somewhat different from the movements in the run-up. The rhythm of the run must be constant, i.e. it should not be changed from attempt to attempt. Usually the run-up corresponds to the physical capabilities of the athlete that are observed in him at a given time. Naturally, with the improvement of physical functions, the run-up will change, the speed and number of steps will increase (up to a certain limit), but the rhythm of the run-up will not change. These changes are associated with two main physical qualities jumper, which should be developed in parallel - speed and strength.

The start of the run should be familiar, always the same. The jumper can begin the run either from a place, as if starting, or from the approach to the control mark for the start of the run. The jumper’s task during the run-up is not only to gain optimal speed, but also to precisely hit the take-off point with the pushing leg, so the run-up, its rhythm and all movements must be constant.

There are two takeoff options: 1) uniformly accelerated run and 2) run while maintaining speed. At uniformly accelerated run the jumper gradually picks up speed, increasing it to optimal speed in the last steps of the run. At take-off run while maintaining speed the jumper almost immediately, in the first steps, gains optimal speed, maintains it throughout the entire run, increasing slightly at the end in the last steps. The use of one or another take-off run depends on the individual characteristics of the jumper.

Distinctive features the last part of the run (preparation for take-off) depend on the type of jump. A common distinguishing feature is an increase in the take-off speed and movements of the body parts during this run-up segment, the so-called run-up. In running long jumps and running triple jumps, in preparation for take-off, there is a slight decrease in the length of the last steps and an increase in their frequency. In pole vaulting, in preparation for take-off, the pole moves forward and also increases the frequency of steps while simultaneously decreasing the length of the step. In running high jumps, this stage depends on the style of the jump. In all styles of jumping that have a straight run-up (“step over”, “wave”, “roll”, “changeover”), preparation for take-off occurs in the last two steps, when the swing leg takes a longer step, thereby reducing the GCM, and the pushing leg the leg takes a shorter, quick step, while the jumper’s shoulders are pulled back beyond the GCM projection. In the Fosbury Flop jump, preparation for take-off begins in the last four steps, performed in an arc with the body deviating away from the bar, where the last step is somewhat shorter and the frequency of steps increases.

It is very important to most effectively perform the technique of preparing for the take-off of the last part of the run. The take-off speed and the take-off speed are interconnected. It is necessary that between the last steps and take-off there is no stopping or slowing down of movements, no loss of speed. The faster and more efficiently the last part of the run is completed, the better the take-off will be performed.

Repulsion- the main phase of any jump. It lasts from the moment the pushing leg is placed on the support until the moment it is lifted from the support. In jumping, this phase is the shortest and at the same time the most important and active. From the point of view of biomechanics, repulsion can be defined as a change in the velocity vector of the jumper’s body when certain forces interact with the support. The repulsion phase can be divided into two parts: 1) creating and 2) creating.

The first part creates the conditions for changing the velocity vector, and the second implements these conditions, i.e. creates the jump itself, its result. One of the factors that determines the efficiency of converting horizontal speed into vertical speed is the angle of the starting leg. In all jumps, the leg is placed quickly, energetically and rigidly at the take-off point; at the moment the foot touches the support, it should be straightened at the knee joint. The approximate angle of placement of the pushing leg is determined along the longitudinal axis of the leg, connecting the place of placement and the GCM with the surface line. In the high jump it is the smallest, then, in ascending order, there are triple jumps and long jumps, the largest angle is in the running pole vault. The more you need to convert the horizontal speed to vertical, the smaller the angle of the leg placement (sharper), the leg is placed further from the projection of the GCM. The rigid and fast placement of a straightened pushing leg is also due to the fact that a straight leg can more easily bear a heavy load, especially since the pressure on the support in the first part of the take-off is several times higher than the jumper’s body weight. At the moment of setting, the leg muscles are tense, which contributes to elastic shock absorption and more effective stretching of the elastic components of the muscles with the subsequent release (in the second part) of the energy of elastic deformation to the jumper’s body. It is known from anatomy that tense muscles, when stretched, subsequently create greater muscle forces.

In the first part of the repulsion, there is an increase in the pressure forces on the support due to the horizontal speed and stopping movement of the pushing leg, the inertial forces of the movements of the swing leg and arms; there is a decrease in GCM (the amount of decrease depends on the type of jump); stretching of tense muscles and ligaments that are involved in the subsequent part is performed.

In the second, creative part, due to an increase in the support reaction forces, a change in the velocity vector of the jumper’s body occurs; the pressure forces on the support decrease, closer to the end of the repulsion; stretched muscles and ligaments transfer their energy to the jumper’s body; the inertial forces of the movements of the swing leg and arms also take part in changing the vector of movement speed. All these factors create the initial speed of the jumper's body.

Angle formed by a vector initial speed the takeoff angle of the jumper's body and the horizon is called the takeoff angle. It is formed at the moment of separation of the pushing leg from the place of repulsion. Approximately the take-off angle can be determined from the longitudinal axis of the pushing leg connecting the fulcrum and the GCM (for precise definition take-off angle, special instruments are used).

The main factors determining the effectiveness of jumps are the initial speed of the jumper's GCM take-off and the take-off angle. The initial speed of the jumper’s GCM is determined at the moment the pushing leg lifts off from the take-off point and depends on:
- horizontal take-off speed;
- the magnitude of muscle effort at the moment of transferring horizontal speed to vertical;
- the duration of these efforts;
- angle of setting the pushing leg.

When characterizing the magnitude of muscular efforts at the moment of transferring part of the horizontal velocity to vertical, it is necessary to speak not about the pure magnitude of the efforts, but about the force impulse, i.e. amount of effort per unit time. The greater the magnitude of muscle efforts and the shorter the time of their manifestation, the higher the force impulse, which characterizes the explosive power of the muscles. Thus, in order to improve results in jumping, it is necessary to develop not just the strength of the leg muscles, but explosive power, characterized by a force impulse. This feature is clearly expressed when comparing the take-off time in high jumps with the “flip” and “Fosbury” styles. In the first style, the repulsion time is much longer than in the second, i.e., in the first case, force repulsion is observed, and in the second, high-speed (explosive) repulsion is observed. The results of high jumps in the second case are higher. If we consider the anatomical signs of these differences, we will see that jumpers of the “switch” style are larger, with greater muscle mass legs than Fosbury style jumpers, who are lean and have less muscle mass in their legs. The angle of departure depends on the angle of setting the pushing leg and the magnitude of muscle efforts at the moment of transferring speed.

Flight. This phase of the integral action of the jump is unsupported, except for the pole vault, where the flight is divided into two parts: support and unsupported. It is necessary to immediately understand that in the flight phase the jumper will never be able to change the trajectory of the GCM, which is set in the repulsion phase, but will be able to change the positions of the body links relative to the GCM. Why does a jumper perform various movements with his arms, legs, and change his body position in the air? Why study flying techniques? The answers to these questions lie in the purpose of this jumping phase. In the high jump, the athlete, through his movements, creates optimal conditions for clearing the bar. In pole vaulting, the first vault is the creation optimal conditions for bending and unbending the pole (for the most effective use its elastic properties). The second unsupported part involves creating optimal conditions for overcoming the bar. In long jumps, maintaining balance in flight and creating optimal conditions for landing. In the triple jump, maintaining balance and creating optimal conditions for subsequent take-off, and in the last jump, the goal is the same as in the long jump.

Landing. The purpose of any landing is, first of all, to create safe conditions for the athlete to prevent various injuries. There are two ways: the first is to improve the landing site; the second is mastering the optimal landing technique. The first way is reflected in high jumping and pole vaulting. At first, the athletes landed in sand, the level of which was raised above the take-off surface, but it was still a hard landing, and the athlete spent a lot of time learning how to land safely. Then came the age of foam rubber, and the landing site became much softer, results increased, a new type of high jump (“fosbury flop”) appeared, and fiberglass poles appeared. It became possible to spend more time on the jumps themselves, without thinking about the landing.

Question

In the running high jump, the athlete must clear the bar at the highest possible height. The high jump has a mixed cyclic-acyclic structure of movements, which results in a complex technique with a number of transitional phases connecting its individual parts. The complexity of these phases lies in the fact that they involve a switch in the coordination of movements with a change in their structure and a redistribution of speed and effort. Particularly complex in the nature of switching and technical implementation is the transition phase from run-up to take-off. It contains the dynamic and technical foundations that determine the achievement of high results.

Currently, in athletics competitions, athletes use the Fosbury method, the training of which imposes strict requirements on landing sites. IN educational institutions They study the technique of high jump using the “stepping over” method, which is the simplest in terms of the technique of movements in the flight phase and the safest in terms of the nature of the landing. In the training of athletes, jumping in this way can be used to improve the take-off technique. The following parts are distinguished in high jumps: run-up, take-off, flight (crossing the bar), landing.

The following tasks are solved during the take-off run:

· gain optimal horizontal speed;

· ensure the position of the body for effective repulsion.

Rice. 6.1. Take-off trajectory

The run-up using the “stepping over” method is performed in a straight line at an angle of 30-40° to the plane of the bar. In Fig. Figure 6.1 shows the run-up trajectory for those who have a pushing left leg. The run-up length is 7 - 9 running steps. It starts from a control mark, which is determined experimentally, from a standstill, from an approach or from a run-up. The take-off running technique is characterized by a wide range of movements, the torso is slightly tilted forward, the leg is placed on the ground elastically on the forefoot or flat on the entire foot with a raking movement, with active pushing forward. A characteristic feature of the running technique in high jumps is the position of the torso close to vertical.

An important element of the run-up technique is preparation for take-off. Practice has shown that the penultimate step from the pushing leg to the swing leg and the interaction of the swing leg with the support largely determine the success of the push-off.

The foot is planted with an active raking movement strictly along the run line with a quick transition to the forefoot and pushing forward without squatting or lifting up. Vertical fluctuations of the GCMT are 0 - 2 cm.

The ratio of the length of pre-push steps is an individual parameter. However, the difference in the length of the last and penultimate running steps should be no more than 20 cm.

During the run-up, the arms work as in normal running, only in the last steps there is a change in the movement of the arms when they work in parallel in pushing off. In this case, on the penultimate step, the arm, which is the same as the swing leg, is not carried forward, but remains in the abducted position.

IN repulsion the following tasks are solved:

· inform the body of the maximum initial take-off speed, create an optimal take-off angle;

· ensure the position of the body for effective transition through the bar.

Placing the pushing leg at the take-off point and all movements during the take-off itself must be carried out strictly along the take-off line. The distance from the take-off point to the plane of the bar is 60 - 80 cm. The leg is placed quickly, on top, flat on the entire foot, without resting on the heel, through the outer edge of the foot, almost straight (the angle at the knee joint at the time of placement is 155-175°, in the hip joint - 134-135°). The body is tilted slightly back up to 10°.

After placing the pushing leg on the ground, its bending begins (depreciation phase). The muscles of the pushing leg work in a inferior mode. The minimum angle of flexion in the knee joint (depreciation angle) is 130-159°. After lifting off the ground in the last step of the run, the swing leg quickly moves forward and the hips are brought together. In the active push-off phase, there is a sharp extension at the knee, hip and plantar flexion at the ankle joints of the pushing leg, a quick tossing of the almost straightened swing leg and arms forward and up, and stretching of the body upward. The muscles of the pushing leg work in an overcoming mode. The loss of horizontal speed during repulsion is 24 - 27%.

Total time the interaction of the pushing leg with the support is 0.15-0.17 s. In this case, the acceleration of the first part of the repulsion (depreciation phase) contributes to the acceleration of the active repulsion phase. This force dynamics contributes to the development of a greater impulse of vertical forces in the active repulsion phase. As the technique improves, the repulsion time tends to decrease. Moreover, under conditions of a shortened push-off time - while the muscles serving the knee and hip joints primarily perform the “holding” function - counteracting the reactive forces that do not allow the use of a large amplitude of movements in these joints, the main “accelerating” link is the muscles shins and feet.

The position of the body during push-off changes as follows. At the moment of setting the pushing leg, it tilts back by 10-20°. At the moment of completion of repulsion, it assumes a vertical position. Maintaining a vertical position above the support depends on the effective interaction of the swing movements. The swing leg is carried out slightly bent at the knee joint, upward parallel to the bar. The accentuated swing of the arms should coincide with the end of the push-off. It can be of different names (provides a quick transition through the pushing leg with slight bending in the depreciation phase) and of the same name (indicates a powerful push-off).

An important factor characterizing the effectiveness of a jump technique is the speed of takeoff and the height of the center of gravity at the moment of completion of take-off. The height of the GCMT depends on the height of the athlete and, to some extent, on the nature of the swing efforts he makes.

The take-off speed is determined by the take-off speed and repulsion power. The take-off angle, measured between the horizontal and the tangent to the flight path, is 50-60° in modern jumps.

Actions of the jumper in the phase flight(crossing the bar) are aimed at maximizing the full realization of the acquired height. As you rise above the bar, you need to stretch up, moving your swing leg and torso over the bar, with your pushing leg lowered freely. At the moment of crossing the bar, by lowering the swing leg behind it, the pushing leg, bending at the hip and slightly at the knee joints, rises with a turn at the ankle joint and is transferred slightly outward through the bar. At this time, the torso leans slightly forward and towards the bar, due to which the pelvis rises slightly and moves away from the bar.

Landing carried out on the swing leg, with the athlete turning his chest towards the bar. It is important to ensure a safe landing. To do this, the mats must be tightly pushed together, and the height of the landing site must ensure that you land on a straightened fly leg.

Question

The technique of a holistic running long jump can be divided into four parts: run-up, take-off, flight and landing.

(the start of the run is an even number of steps, the pushing leg is ahead. The run is from the approach, running up, from a place. Running, the last 3 steps should be at maximum speed. The leg is firmly placed on the entire foot, 2/3 of the distance flies in a step, then pulls the pushing leg towards the fly leg, groups and lands. Landing: with a fall to the side, with a knockout).

Sprinting is characterized by short-term work of maximum intensity. The short-distance running technique is characterized by placing the foot on the ground and subsequent footwork, the position of the torso and head, the movement of the arms, the frequency and length of the step. Structurally, the short-distance running technique consists of four sequentially connected phases:

starting position and start;

starting run (acceleration);

distance running;

finishing.

Start position and start. Sprinting can start from a low start or from a high one. This allows you to quickly start running and reach maximum speed in a short period. In this case, the high start is used as one of the types of starts and as a preparatory exercise when teaching low starts. In addition, it is widely used in physical education lessons during relay races, outdoor games and mass short-distance races.

High start technique : the strongest leg is put forward, with the toe close to the starting line, the other is moved 1.5 - 2 feet back from the line, while the feet of both legs should be parallel or slightly turned inward and be no more than a foot's width apart from each other.

At the “Attention” command, the weight of the body is transferred to the forefoot of the leg standing in front, and the other leg rests its toe on the ground. Both legs bend slightly at the knees, the torso leans forward (the head and shoulders are slightly lowered), the arms are bent at the elbows, and the arm opposite the extended leg is brought forward (you can bring it closer to the surface of the treadmill), and the other arm is pulled back . Maintain maximum relaxation of the muscles involved in taking the starting position.

On the command “March!” running begins with a wide and fast swing of the arms with a simultaneous and energetic push off with both legs. Having completed the push-off, the leg standing behind is quickly carried forward by the thigh - upward, bending strongly at the knee joint. The leg in front completes the push-off with a powerful extension. Without fixing this position, the forward leg quickly lowers onto the treadmill with the front of the foot, the other - at this moment, bending at the knee joint, quickly moves forward - up, and then the cycle repeats. The take-off run (acceleration) phase begins.

To teach the high start technique, a number of exercises are used that are performed in a certain sequence.

Exercise 1. Carrying out the starting position according to the commands “To start!” and "Attention".

Exercise 2.

Exercise 3. Standing in an inclined position, the torso is parallel to the surface of the platform with an emphasis on the wall 80 - 120 cm from it, alternately vigorously moving the strongly bent leg forward until the knee touches the chest.

Exercise 4. Standing in a high start position, imitation of the active forward movement of the leg standing behind in combination with the movement of the arms.

Exercise 5.“Fall” starts from a standing position on your toes. At the moment of final loss of balance, take a quick step with an accentuated movement of the hip forward - upward with an active swing of the arms.

Exercise 6. In pairs - running, overcoming the resistance of a partner, in segments of 10 - 15 m. When performing this exercise, the practitioner from a position, leaning forward, rests his straight arms on the shoulder of the partner, who provides moderate resistance.

Low start technique . When starting low, it is advisable to use a starting stop or blocks for better support with your feet. Depending on the length of the body and the characteristics of the runner’s technique, the front block is installed at a distance of 1 - 1.5 feet from the starting line, and the rear block 1.5 feet from the front. When taking the start, the runner places his hands on the track behind the start line, rests the foot of one foot on the support pad of the rear block, the other foot on the front block and lowers himself onto the knee of the leg standing behind. After this, the hands are placed behind the starting line as close to it as possible at shoulder width or slightly wider and rest on the thumb, index and middle fingers. The arms are straightened at the elbows, the head is held straight, the body weight is partially transferred to the arms, the head is lowered down (Fig. A).

P about the “Attention” command, the runner raises the pelvis above the shoulders by 20 - 30 cm, but does not fully straighten the legs at the knee joints. On the command “March!” The starter pushes off energetically with his legs and performs quick movements with his arms bent at the elbows. Repulsion is made at an angle to

path. Exit from the start should end with an energetic and quick push off from the first block with the active movement of the second leg forward. The take-off run (acceleration) phase begins - fig. B. Sequence of teaching the low start technique.

Exercise 1. Execution of the starting position according to the commands “To start!” and "Attention". Hold position Fig. B

for 5, 10, 15 seconds.

Exercise 2. Repeated execution of the starting position by the trainees independently.

Exercise 3. Jumping from the blocks in a deep squat position without a command and on command.

Exercise 4. Repeated execution of actions on the commands “Start!”, “Attention”, “March!”.

Exercise 5. Repeated starting from various starting positions (supporting on hands).

Starting run (acceleration). The effectiveness of the starting run depends on the developed power and rational technology movements, the elements of which are:

tilting the torso forward;

full straightening of the leg when pushing off at the beginning of the run;

changing the length and frequency of steps;

smooth transition from the starting run to running along the distance.

The starting run is performed during the first 10–15 running steps. The length of the steps increases gradually, with the first step from the start should be approximately 3 – 3.5 feet long, and each subsequent step should increase by 0.5 feet. During the starting run, the structure of movements changes significantly. If in the first 2–4 steps the main role is played by speed and force of repulsion, then in subsequent steps the pace, that is, the frequency of steps, takes on the leading role. The torso gradually straightens, arm movements reach maximum amplitude, and at the 14th – 15th running step, the torso is finally straightened and the transition to running along the distance occurs (see figure).

When teaching the starting run technique, much attention should be paid to special exercises aimed at strengthening the muscles involved in the starting run.

U exercise 1. Running from a low start under

"horizontal obstacle" located

at a distance of 2 - 3 meters from the start line

(see picture).

Exercise 2. Running from a low start “in harness” overcoming resistance. The partner holds the starter with a long rubber band placed on the chest and passed under the runner’s armpits.

Exercise 3. Running from a high start, overcoming the resistance of a partner. The partner, standing facing the starter, one leg in front, rests his straight arms on his shoulders, while he provides moderate resistance, after 6 - 10 running steps, removes his hands from his shoulders, quickly moves to the side, allowing free running.

Exercise 4. The same, but run from a low start.

Exercise 5. Running from a low start along special marks while maintaining an optimal torso tilt. The first mark is at a distance of 3 - 3.5 stops from the front block, each subsequent mark is 0.5 stops further.

Exercise 6. Running from a low start through medicine balls placed in the first five to six steps, taking into account the increasing length of steps. The balls are placed in places that define the middle of the running step; the ball is not placed on the first step.

Exercise 7. Running from a low start 10 - 15 m while maintaining an optimal torso tilt.

When teaching the starting run technique, the following circumstance must be taken into account. When taking their first steps after starting, many students straighten up prematurely. This depends not only on the technique of running from the start, but also on the level of development of speed and strength qualities. Therefore, if students are not sufficiently prepared, premature straightening of the body should not be considered as a mistake in the starting run (acceleration) technique.

Running the distance. The speed of running over a distance largely depends on the rational form of movement, the ability to run without excessive stress, the frequency and length of steps and the level of speed endurance.

A clear boundary between starting run and running over a distance does not exist, since this transition must be performed smoothly, without sharp straightening of the body and without changing the rhythm of running steps. Having gained maximum speed, the runner strives to maintain it throughout the entire distance.

An important element of running is active pushing (rear push), combined with an advanced push and a quick forward upward movement of the swing leg, strongly bent at the knee. In the vertical phase, the foot almost touches the track with the heel, the supporting leg is bent at the knee, and the torso is slightly tilted forward. During the flight phase following the push, the fly leg actively lowers down and straightens at the knee joint, meeting the track with the front of the foot, and the push leg bends and is actively pulled towards the fly leg.

When running along a distance, the arms are bent at the elbow joints at approximately an angle of 90º, while the angle of flexion of the arm in the elbow joint during running changes slightly: when moving the arm forward it decreases, when moving backward it increases. Movement of the arms should be free and not accompanied by movement of the shoulders. The frontal axis passing through the shoulder joints should move together with the arms around the spinal column, which provides better pushing and relaxation, that is, moving the arm forward should be accompanied by moving the shoulder of the same name forward and pulling the other one back (see figure). The success of running largely depends on the ability to run easily, freely, relaxing those muscles that are not currently actively involved in work.

T
The pace of movement and the nature of running also depends on the correct movements of the hands. Active and frequent work with your hands allows you to maintain the frequency of your leg movements (steps), and at the same time your running speed. Based on this, teaching the technique of distance running is carried out in the following sequence: first, the technique of arm movements is studied, and then the legs.

Sequence of teaching hand movement techniques.

Exercise 1. In the basic stance or with one leg forward, arms bent at the elbow joints at an angle of 90°, perform quick movements with your arms as if running.

In this case, it is necessary to control the position of the shoulders and the movement of the elbows back. Common mistake- the exercise is performed tensely: the shoulders are raised, the fingers are convulsively straightened or tightly clenched into a fist. To eliminate this, instructions are given to relax the muscles of the arms and shoulder girdle. If the trainees cannot immediately correct this error, then it is proposed to do the following: the trainees strain the muscles of the shoulder girdle and arms to the utmost, and then a command is given to relax the muscles and continue to move freely, without tension. During the exercise, several instructions are given: “tense”, “relaxed”. Then the exercise is repeated in walking, slow and fast running. Repeated performance of the exercise leads to the formation of the ability to relax muscles.

Exercise 2. Bend your torso forward, perform arm movements as if running, with gradual straightening of your torso.

Exercise 3. Place one leg (the strongest) forward, the other behind, perform movements with straight arms with a large amplitude, with a gradually increasing frequency with a slight reduction in amplitude.

Exercise 4. I.p. the same as when performing the previous exercise, perform movements with straight arms with a large amplitude, alternating with work with bent arms, but with maximum frequency and reduced amplitude.

Exercise 5. Run at a slow pace, maintaining the required angle of arm bending and correct posture.

Sequence of teaching leg movement techniques.

Exercise 1. Walking with a high hip lift. Hands are on the belt or lowered down, the torso is straightened (do not tilt).

Exercise 2. Running with a high hip lift, maintaining correct posture and fulfilling the following requirements: the angle between the thigh and torso is no more than 90º; lower and place your foot on the forefoot faster; maintain a high frequency of leg movement; stay higher on the foot (do not fall on the heel); place your foot firmly.

This exercise can be performed standing still in a support position at different angles or without support, as well as moving forward.

Exercise 3. Mastering straightness of movement, planting your feet without turning your toes. To do this, perform the following exercises: running along a narrow path 20 - 25 cm wide; running in a straight line wide.

Exercise 4. Jumping running. This exercise helps increase stride length. During the push-off period, the leg is completely straightened in all joints, and the other leg, bent at the knee joint, is carried forward - up, the torso leans slightly forward, the arms are bent at the elbow joints at a slight angle and carry out movements in a coordinated manner, as when running.

Exercise 5. Running with high hip lifts for a distance of 10 - 15 m with the transition to running with acceleration.

Exercise 6. The same, but the exercise is performed in a straight line wide.

Exercise 7. Running in jumps of 10 - 15 m with the transition to running with acceleration.

Exercise 8. Running with the foot on the front part (mincing running).

Exercise 9. Running with the foot placed on the front part (mincing running) at a smooth, calm pace with the transition to running with acceleration from a certain mark or at a signal.

Exercise 10. Running with acceleration (gradually increasing speed). Running speed increases as long as freedom of movement and its correct structure are maintained.

Exercise 11. Accelerated running for a distance of 20, 30 m from walking or slow running.

Finishing. The finish line is run at maximum speed without special throws or jumps on the ribbon. In case of intense competition (when the strengths of the participating athletes are equal), when finishing, you can tilt your torso or turn your shoulder forward, and you need to finish not on the ribbon directly, but 0.5 m behind it, so that the speed when crossing the finish line does not decrease.

Sequence of teaching finishing techniques.

Exercise 1. Finishing with the chest. Moving in steps towards the extended finishing tape or an imaginary vertical plane emanating from the finish line, you must take the last step quickly and tilt your torso forward.

Exercise 2

Exercise 3. Finishing with the shoulder. The beginning of the movement is the same as in the first exercise, but when taking the last step, it is necessary to tilt and turn the torso and send the shoulder opposite the front leg forward to the finishing tape.

Exercise 4. The same, but when moving slowly.

Exercise 5. Running from the start over a segment of 30 - 40 m followed by finishing.

Sequence of improving short-distance running technique.

To improve, it is advisable to use running exercises, in which the main load falls on the muscles actively involved in the work. First of all, there should be special running and exercises with transition to running. The main requirement when performing exercises aimed at improving running technique is maintaining the freedom of running movements performed at maximum speed. In addition, various types of game exercises, games and relay races can be used.

The sprint start lays the foundation for completing a short distance as efficiently as possible. The athlete accelerates already in the first steps. Exactly on initial stage When running, it is important to give yourself an advantage in speed.

Experienced sprinters spend a lot of time practicing the initial phase of running, achieving a quick exit from the starting line.

At the dawn of athletics, the high start, in which the athlete’s body is located almost vertically, became widespread. Sometimes various tricks were used to increase the initial running speed. For example, runners tried to lean on sticks or picked up small stones. Athletes have already used stone slabs to support themselves at the start.

Low start came into practice in sprint running only in late XIX century. Today this technique is considered standard because its advantages are obvious. This type start allows you to immediately start running at a fast pace and develop the maximum possible speed in a short period.

The effectiveness of a low start is determined by the fact that at the moment of leaving the starting line, the runner’s center of gravity is already far ahead of the support point. Special meaning has the correct position of the legs. Being at an acute angle to the track, the sprinter’s legs provide maximum repulsion force, which is impossible to achieve with all the desire at a high start.

Low start technique

When using a low start, so-called starting blocks are used, which are installed at different distances from the starting line. The support pads of the pads are positioned so that they are inclined relative to the surface of the treadmill at a certain angle.

Properly fitted pads optimally stretch the calf muscles, which increases the speed of push-off and the strength at the moment of take-off.

Having received a signal to prepare for the start, the sprinter places his feet on the blocks, leaning on his hands. In this case, the pushing leg is placed on the block that is located further from the start line, and the swing leg is placed on the nearest one. After this, the runner kneels on the back leg and places his hands along the starting line, with his thumbs facing inward. It is optimal if your hands are shoulder-width apart. The torso is straightened before the start, the head is slightly tilted down.

Hearing the command “Attention!”, the sprinter slightly straightens his legs, raises his pelvis and rests his feet on the support pads of the pads, while simultaneously tensing his leg muscles. The athlete holds his torso straight, his gaze directed downwards. At the moment of the starting shot, the runner actively pushes off with both legs, lifts his hands off the track and sharply moves his body forward, helping himself with his movements bent arms. It is this technique that allows you to get off the start at maximum speed.

Satellite television has firmly entered the lives of millions of Russians and continues to win more and more supporters. Typically, installation and configuration of a set of equipment for receiving satellite TV channels is carried out by a specialist. But this work is not so difficult that it cannot be done independently.

Instructions

When purchasing a set of equipment, pay attention to the diameter of the antenna. To ensure reliable reception in any conditions - for example, in thick thunderclouds - take an antenna with a mirror diameter of at least 90 cm.

Immediately purchase a set of bolts for mounting to the wall - usually they are not included with the antenna. You will also need two F-connectors and a cable required length for connecting the receiver and antenna converter.

Setting up a satellite dish begins with searching the Internet for information about the exact coordinates of the satellite you are interested in. For example, to watch Tricolor TV channels in the European part of Russia, you will need to point the antenna to a point six degrees to the left of the south - if you are facing it. The height of the satellite above the horizon depends on the area in which you live. It is not necessary to know it, just look at the approximate inclination of the antennas of those who are already watching Tricolor TV.

Do not try to mount the antenna too high - for example, on the ridge of the roof. In this position, when it rains and the temperature is close to zero, it will freeze in the wind, which will lead to the cessation of reception. Try to install it in a place that is at least slightly protected from the wind, and the line between the antenna and the satellite should not be obscured by trees or other objects.

Connect the receiver and antenna converter with a cable with screwed-on F-connectors (look up the installation procedure on the Internet). Connect the TV to the receiver using the included cables, switch it to receive an external signal. Turn on the TV, press the red button on the receiver remote control (for Tricolor TV, for other receivers, see the instructions included). A window with two scales should appear on the screen - signal level and quality. While the antenna is not tuned to the satellite, the scales are empty.

You will need an assistant to set up. You will rotate the antenna, the assistant will tell you whether the signal from the satellite is received. You can communicate via cell phone. Please note that modern offset antennas visually look much lower than the place from which they catch the signal. Therefore, for the northern regions, the plate may even be visually directed slightly towards the ground.

Using a compass, point the antenna a couple of degrees to the right of where you want the satellite to be. Lower it down, then begin to raise it slowly. The assistant should tell you when a signal appears on the tuning scales. If the dish is raised, but there is no signal, repeat the entire procedure, turning the antenna a degree to the left. Experience shows that it is possible to catch a signal from a satellite within ten minutes.

As soon as the signal is caught, begin to carefully and very little turn the antenna left, right, up and down, achieving a signal level and quality of at least 80%. After this, tighten the mounting screws. When tuning into Tricolor TV, you should start to see the information channel; it is located on the first button of the remote control. All other channels will appear within a few hours after activating the “Start” card.

In order to get to Portugal you need to obtain a Schengen visa for the duration of your stay in the country and purchase an air ticket to the desired city. You can also reach this country from neighboring Spain.

Instructions

Book a non-stop flight from Moscow to Lisbon. Such flights are carried out by TAP Portugal aircraft. The flight duration is 5 hours 35 minutes. Please note that the airline often runs promotions and provides significant discounts when purchasing round-trip tickets. You can book a ticket on the airline's website. For convenience, select where you live.

Travel to Lisbon from Moscow by air with one intermediate connection. You can choose a flight from one of many European airlines, for example, Ukraine International Airlines, Turkish Airlines, Royal Air Maroc, Brussels Airlines, Swiss Airlines, Air France, Austrian Airlines, LOT – Polish Airlines. The cost of such a trip may be lower than when choosing a non-stop option, but the flight duration is longer and ranges from 8 hours; the fastest option is offered by Swiss Airlines.

Keep in mind that the cheapest option to Portugal is to fly into Spain and use land. The best option is a journey through Madrid. You can fly there by Aeroflot, Siberia Airlines (S7 Airlines), Air Europa Lineas Aereas, Iberia - these companies operate non-stop flights, and there are also many options to fly to the capital of Spain with one stopover. In Madrid you can buy a ticket for Madrid-Lisbon or use the bus service between these two. You can also rent a car at the Rent a car point.

Related article

Sources:

• Spanish railways

In order to be healthy, you need to eat right. The diet should contain a certain amount of proteins, fats and carbohydrates. Water consumption is also very important, you should drink at least two liters per day. Only in this case will each cell be supplied with everything necessary.