Cziberéné Nohel Gizella, Hézsőné Böröcz Andrea: Teaching methods and collection of gymnastic practices
Table 2: Arm-shoulder lengthening exercises
| Drawing | Verbal instruction | Start commanding | Ordering, directing |
|---|---|---|---|
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Starting position: stand straight, hands are on both sides 1. rhythm: bending the wrists upward; 2. rhythm: stretching the wrists into starting position 3. rhythm: bending the wrists downward; 4. rhythm: stretching wrists into starting position; 5. rhythm: swinging the right hand to the left; 6. rhythm: swinging arms high up 7. rhythm: swinging; arms to the right side; 8. rhythm: swinging the left hand to your side. Back to starting position! Start the exercise! 1, 2, 3, 4 swing- high up –to the right, down! 7. Stop! |
Swing your arms to your sides! Bend your wrist upward! 1! Stretch it back! 2! Bend it downward! 3! Back! 4! Swing your right arm to the left side! 5! Swing your arms high up! 6! Let them down to both sides! 6! Let them down to the right side! 7! Swing your left arm to your side! 8! Do it continuously, start! 1-2-3-4-swing-high-to the right-down…7 and finish! |
Starting position: Standing straight with extended arms. Starting position! Bending wrists upward! 1! Stretching wrists into staring position! 2! Bending wrists downward! 3! Stretching wrists into starting position! 4! Swinging right arm to left side! 5! Swinging arms high up! 6! Letting arms down to right side! 7! Swinging left arm! 8! Doing exercises continuously, start! 1-2-3-4-swing-high-to the right-down…7, now finish! |
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Starting position: straddle, hands are at the chest 1-2. rhythm: pulling elbows backward twice; 3-4 rhythm: hands are at both sides, pulling them backward twice; 5. rhythm: circling left arm downward; 6. rhythm: 5 rhythm: clockwise; 7. rhythm: circling arms downward; 8. Bending the arms into starting position. Starting position! Start! 1, 2, 3, 4 left, right, circling, bending...7, finish! |
Stand in straddle and lift your arms up to the level of your chest! Pull your elbows backward twice! 1-2! Stretch your arms at both sides and pull them backward twice! 3-4! Circle with your left arm downward! 5! Do it clockwise! 6! Circle with both of your arms downward! 7! Bend your arms up to the level of your chest! 8! Do it non-stop! 1, 2, 3, 4 left, right, circle, bend…7, and finish! |
Standing position, arms are at the level of the chest! Jump in into starting position! Pulling the elbows backward twice! 1-2! Stretching arms twice while pulling them backward to both sides twice! 3-4! Circling left arm downward! 5! The same in clockwise! 6! Circling arms downward! Bending the arms into starting position! 8! Doing it non-stop, start 1, 2 , 3, 4 left, right, circling, bending!....7, finish! |
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Starting position: stand straight 1. rhythm: bending arms up, 2. rhythm: circling left arm forward; 3. rhythm: circling right arm forward; 4. rhythm: letting arms down into starting position. Starting position! Start! 1, 2, 3, 4, up, left, right, down….3 and finish! |
Stand into starting position! Swing your arms up! 1! Circle with your left arm forward! 2! To the right! 3! Let your arms down into starting position! 4! Do it non-stop! 1, 2, 3, 4, up, left, right, down….3 and finish! |
Starting position: standing straight. Jumping into starting position! Swinging arms up high! 1! Circling left arm forward! 2! Circling right arm forward! 3! Letting arms down into starting position! 4! Starting position! Doing it non-stop! 1, 2, 3, 4, 5, 4, up, left, right, down ..3 and finish it! |
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Starting position: straddle, left arm high up while bending elbows downward behind the back and holding left elbow with right hand. Task: pulling left elbow downward, holding the position for 20 seconds. Starting position. Start! 1, 2, 3, 4, 5, 5, 4 3, 2, 1! Alternate arms! Start! 1, 2, 3, 4, 5, 5, 4 3, 2, 1! |
Sit down into straddle! Swing your left arm high up and bend your elbow behind your head! Hold your left elbow with your right arm and pull it down! Stay in this position until I finish counting 20! 1, 2, 3, 4, 5, 6, 7, 8, 9. Let’s finish! Now alternate your arms! Let your arms down! 1, 2, 3, 4…18, 19. Finish it! |
Starting position: sitting with legs spread apart, the left arm is held high up while bending the elbows downward behind the head and holding the left elbow with the right hand. Starting position! Letting the left elbow down, holding this position for 20 seconds! Start! 1,2,3,4,5,5,4,3,2,1! Alternate the arms! Start! 1,2,3,4,5,5,4,3,2,1! |