Cziberéné Nohel Gizella, Hézsőné Böröcz Andrea: Teaching methods and collection of gymnastic practices
Table 11: Strengthening exercises for legs
| Drawing | Verbal instruction | Start commanding | Ordering, directing |
|---|---|---|---|
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Starting position: standing upright, feet together, hands on hips 1-2 beat: lowering yourself down into a squat; 3 beat: stretching the left leg forward; 4 beat: pulling back the left leg into a squat; 5-6 beat: 3-4 beat the same on the opposite side; 7-8 beat: standing up into the starting position. Assume the starting position! Start the exercise! 1-2-3-4-the right leg- back-7-8! |
Stand straight; put your hands on your hips! Lower yourself into a squat! 1-2! Stretch your left leg forward! 3! Pull it back! 4! Now the opposite side! 5-6! Stand up in the starting position! 7-8! Continue the exercise! 1-2-3-4-the right one-back-7-8! |
Starting position: standing upright, hands on hips! Assume the starting position! Lowering into a squat! 1-2! Stretching the left leg forward! 3! Pulling it back! 4! 3-4 beat on the opposite side! 5-6! Standing up to the starting position! 7-8! Continue the exercise! 1-2-3-4-the right one-back-7-8! |
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Starting position: squat, hands on the floor 1 beat: jumping upward into a stride standing position. raising arms overhead and clapping the hands above the head; 2 beat: jumping back into the starting position. 3 beat: let the body drop forward, straightening the knees and touching the floor; 4 beat: lowering the body into a squat, hands on the floor Assume the starting position! Start the exercise! 1-2-up-down! …1 and relax! |
Squat down and place both hands on the floor! Jump upward into a stride standing position, raising the arms straight up and clapping overhead! 1! Jump back into the starting position! 2! Let your body drop forward, straightening your knees, and touch the floor! 3! Return to the starting position! 4! Continue the exercise! 1-2-up-down! …2 and relax! |
Starting position: squatting position, hands touching the floor! Assume the starting position! Jump up into a standing astride position, hands straight up and hand claps overhead! 1! Back to the starting position! 2! Body drops forward; knees straight, hands touch the floor! 3! Back to the squatting position! 4! Start the exercise, Begin! 1-2-up-down! …2 and relax! |
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Starting position: standing astride, arms extended to the sides, at shoulder level 1-4 beat: lowering the body and bending the right-leg in a stride position, the weight of the body resting on the right leg, the torso leaning forward, arms behind the head; 5-8 beat: stretching the right leg and transferring the weight of the body to the left leg. Assume the starting position! Start the exercise! 1-2-3….7 and relax! |
Stand astride, extend your hands to the sides, at shoulder level! Transfer the weight of your body to your right leg, lower yourselves, bending your right leg in a stride position, lean forward, bend your arms and place your hands behind the head! 1-2-3-4! Transfer the weight of your body to your left leg! 5-6-7-8! Continue the exercise! 1-2-3-4-to the right leg 7-8! ..…7 and relax! |
Starting position: standing astride, arms to the sides, at shoulder level! Assume the starting position! Body weight transfer to the right leg, Bend down your right leg in a stride position, leaning forward, hands behind the head! 1-2-3-4! Straighten your right knee, transfer the body weight to the left leg! 5-6-7-8! Continue the exercise! ….7 and relax! |
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Starting position: standing with your back flat against the wall bars, in a squat position, the torso and the thighs bent at 90 degrees, hands on thighs Task: hold this position for 30 seconds. Assume the starting position! Start the exercise! …10…20…29 and relax! |
Stand with your back against the wall bars and take small steps forward until your torso and thighs are at 90 degrees. Place your hands on your thighs and hold this position for 30 seconds! Start the exercise! …10…20…29 and relax! | Starting position: your back pressed against the wall bars, the thighs and the torso form an angle of 90 degrees, hands on thighs. Assume the starting position! Hold it for 30 seconds. Start the exercise! …10…20…29 and relax! |