Question

Спортивная игра «Мини-футбол» Разработать комплекс упражнения для развития силы ног и спины.

Answer 1

Ответ:

отжимания

присидания

бурпи

прес

бег

Объяснение:

Answer 2

#### Developing a Complex of Exercises for Developing Leg and Back Strength in Mini-Football To develop leg and back strength in the context of the sport of mini-football, it is important to focus on exercises that target the specific muscle groups involved in these areas. Here is a suggested complex of exercises that can help in developing leg and back strength: **1. Squats:** Squats are a compound exercise that targets the muscles of the lower body, including the quadriceps, hamstrings, and glutes. They also engage the core muscles for stability. Perform squats by standing with your feet shoulder-width apart, lowering your body by bending your knees and hips, and then returning to the starting position. Aim for 3 sets of 10-12 repetitions. **2. Lunges:** Lunges are another effective exercise for developing leg strength. They primarily target the quadriceps, hamstrings, and glutes. To perform lunges, start by standing with your feet hip-width apart. Take a step forward with one leg, lowering your body until both knees are bent at a 90-degree angle. Push through your front heel to return to the starting position. Repeat with the other leg. Aim for 3 sets of 10-12 repetitions on each leg. **3. Deadlifts:** Deadlifts are a compound exercise that primarily targets the muscles of the back, including the erector spinae and the glutes. They also engage the hamstrings and the core muscles. To perform deadlifts, stand with your feet hip-width apart, holding a barbell or dumbbells in front of your thighs. Hinge at the hips, keeping your back straight, and lower the weight towards the ground. Push through your heels to return to the starting position. Aim for 3 sets of 8-10 repetitions. **4. Romanian Deadlifts:** Romanian deadlifts are a variation of the deadlift that specifically targets the hamstrings and glutes. To perform Romanian deadlifts, stand with your feet hip-width apart, holding a barbell or dumbbells in front of your thighs. Hinge at the hips, keeping your back straight, and lower the weight towards the ground while maintaining a slight bend in your knees. Push through your heels to return to the starting position. Aim for 3 sets of 8-10 repetitions. **5. Step-ups:** Step-ups are a unilateral exercise that targets the muscles of the legs, including the quadriceps, hamstrings, and glutes. They also engage the core muscles for stability. To perform step-ups, stand in front of a step or platform. Step up onto the platform with one leg, driving through your heel, and then step back down. Repeat with the other leg. Aim for 3 sets of 10-12 repetitions on each leg. **6. Russian Twists:** Russian twists are an exercise that targets the muscles of the core, including the obliques and the lower back. To perform Russian twists, sit on the ground with your knees bent and your feet flat on the floor. Lean back slightly, engage your core, and lift your feet off the ground. Twist your torso from side to side, touching the ground on each side. Aim for 3 sets of 10-12 repetitions on each side. Remember to warm up before starting the exercises and cool down afterward. It's also important to use proper form and technique to avoid injury. If you have any pre-existing medical conditions or injuries, it's recommended to consult with a fitness professional or healthcare provider before starting a new exercise program. I hope this helps! Let me know if you have any other questions.