Methodological aspects of varying and combining gymnastic exercises

• Stretching exercises should, if possible, precede strengthening exercises.
• Let us alternate the engagement of muscle groups, let us chnage the load on individual body parts.
• It is recommended to symmetrically engage limbs and body sides.
• Observe the effect of synergistic and antagonistic muscle groups on each other.
• If other, special purpose does not justify it, instead of simple exercises, it is preferred to use more complex exercises, engaging more muscle groups (based on Derzsy, 2001).

In a simple example we show exercise variation and combining possibilities.

Video: variations 1-16

Basic exercise:

Starting position: standing straight, hands in an upward position

1-2 beat: rotating arms forward 2x;

3-4 beat: bending torso forward 2x, touching the floor;

5-6 beat: straightening torso upward, arm rotation backward 2x;

7-8 beat: bending torso backward 2x.