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Опуститься на пол в упор лежа: согнутые в локтях руки расставлены на ширину плеч, ладони расположены на полу пальцами вперед, колени касаются пола, стопы подняты кверху. Это исходное положение рекомендуется для мальчиков и девочек 6-9 лет, девочек 10-13 лет, девушек 14-19 лет и женщин.
Отжаться от пола до полного выпрямления рук, сохраняя туловище прямым. Вновь согнуть руки до касания грудью пола. Дыхание регулировать в соответствии с темпом движений.
Цель: установить, сколько раз можно отжаться от пола за 1 минуту. В табл. 7 указаны контрольные нормативы в тесте «отжимание в упоре» для мальчиков и девочек 6-9 лет, девочек 10-13 лет, девушек 14-19 лет и женщин различных возрастных категорий.
Контрольные нормативы в тесте «Отжимания в упоре» для мальчиков и девочек 6-9 лет, девочек 10-13 лет, девушек 14-19 лет и женщин различных возрастных категорий (упрощенный вариант)
| Категория тестирующихся | Количество повторений на оценку | |
| Удовлетворительно | Отлично | |
| Мальчики и девочки (6-9 лет) | 10-15 | 20-30 |
| Девочки (10-13 лет) | 20-30 | 30-40 |
| Девушки (14-19 лет) | 20-30 | 30-40 |
| Женщины (20-29 лет) | 20-30 | 30-40 |
| Женщины (30-39 лет) | 15-25 | 25-40 |
| Женщины (40-49 лет) | 10-20 | 20-30 |
| Женщины (50-59 лет) | 5-10 | 10-20 |
Основной вариант теста «Отжимания в упоре» рекомендуется для мальчиков старше 10 лет, юношей и мужчин. При отжимании касаться пола стопами ног, что, естественно, усложняет выполнение теста.
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