Cziberéné Nohel Gizella, Hézsőné Böröcz Andrea: Teaching methods and collection of gymnastic practices
Table 1: Head and neck exercises
| Drawing | Short verbal instruction | Start commanding | Ordering, directing |
|---|---|---|---|
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Stand straight, put your arms onto the hips 1. rhythm: bend the neck forward, 2. rhythm: lift the head into starting position, 3. rhythm: bend the head backward 4. rhythm: repeat the 2nd rhythm, 5-7. rhythm: circle the head 3 times, start from the left, 8. rhythm: turn the head forward. Back to starting position! Start! 1, 2, 3,….7 and it is enough! |
Stand up and put your arms onto your hips Bend your head forward! 1! Stretch it! 2! Bend it backward! Stretch it! Turn your head 3 times! Start from the left. Bend your head forward! 8! Do the exercise without stopping 1-2 backward, 4 to the left, 6-7 forward… 7 and finish! |
Starting position: Stand straight, hands are on the hips Starting position! Bending the neck forward! 1! Lifting the head into starting position! 2! Bending the neck backward! 3! Repeating 2nd rhythm! 4! Circling the head 3 times, start form the left! 5-6-7! Turning the head forward! 8! Doing the exercise without stopping 1-2 backward, 1-2-3…7 and finish |
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Starting position: straddle, hands are on the nape. 1. rhythm: turn the head forward; 2. rhythm: turn the neck to the left; 3.-4. rhythm: repeat 1-2 clockwise; 5. rhythm: lift the head up and turn to the left; 6. rhythm: turn the head forward; 7-8. rhythm: repeat 5-6 rhythm: clockwise Start the exercise! 1,2,3,4,5, to the left 6 to the right, finish it! |
Stand into straddle and lift your hands up and put them on your nape! Bend your head forward! 1! Bend your head to the left! 2! Do the same clockwise! 3-4! Turn your head to the left! 5! Forward! 6! To the right! 7! Forward! 8! Do not stop! 1,2,3…7, finish the exercise |
Starting position: straddle, hands on the nape! Standing into starting position! Bending the neck forward! 1! Bending the neck to the left! 2! Lifting the head up5! Turning the head forward! 6! Doing the same clockwise! 7, 8! Do not stop! 1,2,3…7, finish the exercise |
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Starting position: sit, legs spread apart, support body behind the body 1-4 rhythm: circle the head to the left; 5-8. rhythm: circle the head to the right; back to starting position! Start! 1,2,3,4 to the right 6-7, finish it! |
Stand into straddle and lift your hands up and put them on your nape! Bend your head forward! 1! Bend your head to the left! 2! Do the same clockwise! 3-4! Turn your head to the left! 5! Forward! 6! To the right! 7! Forward! 8! Do not stop! 1,2,3…7, finish the exercise |
Starting position: straddle, hands on the nape! Standing into starting position! Bending the neck forward! 1! Bending the neck to the left! 2! Lifting the head up5! Turning the head forward! 6! Doing the same clockwise! 7, 8! Do not stop! 1,2,3…7, finish the exercise |
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Starting position: Turkish seat Turn the neck to the left, lift the left arm up to the left shoulder, stretch downward with the right hand. Hands are high up for 20 seconds! Sit down into the starting position. Start 1-2….19, stop! Do the same clockwise! |
Sit down into Turkish seat! Bend your head to the left and pull your head with your left hand to your left shoulder, Stretch your right hand downward! Stay in this position until the number 20 has been uttered! 1, 2, 3…19 and stop! Do the same exercise clockwise! |
Sitting down into Turkish seat! Bending the head to the left, lift the left hand up to the left shoulder, and stretch the right hand downward for 20 seconds! Doing the exercise 1, 2, 3…and stop! Doing the same exercise clockwise! |