Cziberéné Nohel Gizella, Hézsőné Böröcz Andrea: Teaching methods and collection of gymnastic practices
Table 3: Arm-shoulder strengthening exercises
| Drawing | Verbal instruction | Start commanding | Ordering, directing |
|---|---|---|---|
 |
Starting position: sitting legs spread apart, arms are straight at the sides 1. rhythm: bending arms onto shoulders; 2. rhythm: stretching arms into starting position; 3-4. rhythm: the same as 1-2 rhythm 5-8. rhythm: circling arms forward 4 times. Starting position! Start! 1, 2, 3, 4 circling, 6, 7, 8 finish it! |
Sit down, legs spread apart, lift your arms and hold them at both sides! Circle your arms and bend them toward your elbows! Stretch back your arms! 2! Repeat the exercise! 3 – 4! Circle your arms forward 4 times! 5-6-7-8! Do the exercise non-stop! 1, 2, 3, 4- circle- 6,7,8! 7 and finish |
Starting position: sitting, legs spread apart, arms stretched at both sides! Starting position! Bending arms toward elbows! Stretching arms into starting position! 2! The same as 1-2! 3- 4! Circling forward 4 times! 5, 6, 7, 8! Doing the exercise non-stop! 1, 2, 3, 4-circle- 6, 7, 8!...7 and finish! |
 |
Starting position: straddle, bended legs 1. rhythm: lifting arms, holding them at both sides, bouncing the knees; 2-4. rhythm: floating arms 3 times while bouncing the knees; 5-6. rhythm: circling arms upward twice, stretching the knees; 7-8. rhythm: swinging arms, bouncing the knees, back to starting position; Jumping into starting position! Start! 1, 2, 3, 4 circling, 6- down- 8! |
Do a straddle with bended legs! Bounce with your knees and lift your arms up and hold them at both sides! 1! Float your arms 3 times! 2, 3, 4! Circle with your arms upward and stretch your knees! 5, 6! Let your arms down into starting position! 7, 8! Do the exercise non-stop, start! 1,2,3,4-circle-6-down-8! |
Starting position: Straddle with bended legs. Jumping into starting position! Lifting arms up to both sides, while bouncing knees! 1! Floating arms 3 times while bouncing knees! 2, 3, 4! Circling arms upward while bouncing knees! 5, 6! Letting arms down into starting position! 7-8! Doing the exercise non-stop! 1, 2, 3, 4-circle-6-down-8! |
 |
Starting position: push-up 1-2. rhythm: bending the arms; 3. rhythm: pause 4. rhythm: stretching arms into starting position; Back to starting position! Start! 1-2 hold, stretch! 3, finish! |
Starting doing a push-up! Bending your arms! 1, 2! Staying in this position! 3! Stretching your arms! 4! Doing the exercise non-stop! 1, 2 hold the position- stretch!...3 finish it! |
Starting position: push-up! Back to starting position! Bending arms! 1-2! Pause! 3! Stretching arms into starting position! 4! Doing the exercise non-stop, start! 1-2-hold-stretch! 3, finish! |
 |
Starting position, standing straight, holding the barbells deep down. Task: lifting the barbells up, holding them at both sides and staying in this position for 1 minute. Starting position! Start! Lift! 1, 2, …10 seconds more..5, 4, 3, 2 and finish! |
Stand straight; hold the barbells deep down at both sides and stay in this position! 1-2…another 10 seconds..5,4,3,2 and finish! | Starting position: standing straight, holding the barbells deep down! Back to starting position! Lifting the barbells up, holding them at both sides and staying in this position for 1 minute! Start! Lift! 1, 2….for another 10 minutes, 5,4,3,2 and finish! |