Cziberéné Nohel Gizella, Hézsőné Böröcz Andrea: Teaching methods and collection of gymnastic practices
Table 4: Abdominal exercises with stretching effects
| Drawing | Verbal instruction | Start commanding | Ordering, directing |
|---|---|---|---|
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Starting position: standing straight 1. rhythm: bending the torso backward while swinging arms, holding them at both sides; 2. rhythm: swinging arms up high; 3. rhythm: holding the extended arms at both sides; 4. rhythm: stretching the torso while letting the arms down into starting position; 5. rhythm: jumping into straddle and twisting the torso to the left and bending the arms up to the nape; 6. rhythm: twisting torso forward, arms are extended at both sides; 7. rhythm: twisting torso to the right, arms bended at the nape; 8. rhythm: jumping while twisting torso forward and stretching arms into starting position. Back to starting position! Start! 1, 2, 3, 4- jumping- 6-twisting-8!...7 and finish! |
Stand straight! Bending torso backward, bending the arms and holding them at both sides! 1! Swinging your arms up high” 2! Doing the same backward! 3! Stretching your torso and letting your arms down into starting position! 4! Jumping into straddle and twisting your torso to the left, bending your arms and holding them on your nape! 5! Twisting your torso forward and stretching your arms at both sides! 6! Twisting your torso to the right, stretching your arms and holding them on your nape! 7! Jumping into starting position! 8! Doing the exercise non-stop! Start! 1,2,3,4-jump-6 twist-8!....7, finish! |
Starting position: standing straight. Twisting torso backward while swinging the arm to both sides! 1! Swinging arms high up! 2! Letting arms down and extending them at both sides! 3! Stretching torso while swinging arms into starting position! 4! Jumping into straddle while twisting torso to the left and bending arms and holding them on the nape! 5! Twisting torso forward while extending arms at both sides! 6! Twisting torso to the right while bending arms, then holding them on the nape! 7! Jumping while twisting torso forward and extending arms into starting position! 8! Doing the exercise non-stop 1,2,3,4-juming-6-twisting-8!...7 and finish! |
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Starting position: lying supine, 1, 2. rhythm: bending knees, supporting feet and bending arms, supporting body with arms by ears, 3. rhythm: doing an arch; 4-6. rhythm: pause; 7. rhythm: lying supine and doing an arch while supporting body with hands by ears; 8. rhythm: stretching knees with extended arms into starting position; Starting position! Start! 1, 2, 3,-hold-hold, 6-down-8…7 and finish! |
Lie down and do supine! Bend your knees, support your feet and put your bended hands down by your head! 1-2! Do an arch! 3! Hold this position! 4-5-6! Descend onto your feet! 7! Stretch your legs and arms into starting position! 8! Do the exercise non-stop, start! 1, 2, 3-hold-hold-6-down-8!...7 and finish! |
Starting position: lying supine into starting position! Bending knees, supporting feet and supporting body with bended arms by the head! 1-2! Doing an arch! 3! Pause! 4-5-6! Lying supine while supporting body with hands by the head! 7! Stretching knees with extended arms, starting position again! 8! Starting position! Doing the exercise non-stop! 1,2,3-hold-hold-6-down-8!...7 and finish! |
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Starting position: sitting legs spread apart, supporting at the back 1. rhythm: lifting up the hips-stretching while twisting the torso to the left and swinging right hand high up; 2. rhythm: letting the hips down while twisting torso forward and swinging arms into starting position; 3-4. rhythm: 1-2 clockwise. 3. Starting position. Start! 1-2-to the right! 3 and finish! |
Sitting down, legs are spread apart and support your body at the back! Lifting up your hips and stretching while twisting your torso to the left and swinging your right arm high up! 1! Letting your hips down while twisting your torso forward and letting your arms into starting position! 2! Do it clockwise! 3-4! Do the exercise non-stop, start! 1-2-to the right-down! 3 and finish! |
Starting position: sitting down, legs spread apart, supporting at the back! Starting position! Lifting up the hips-stretching while twisting the torso to the left and right and swinging arms high up! 1! Letting the hips down while twisting the torso forward and swinging arms into starting position! 2! Doing the same clockwise! 3-4! Doing the exercise non-stop! 1-2 to the right-down! 3 and finish! |
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Starting position: lying supine. Task: bending the torso backward with stretched arms and holding this position for 30 seconds! Start! 10…20…25-26-27-28-29-and finish! |
Lie supine! Extend your arms and twist your torso backward! Hold this position! 10…20…25-26-27-28-29-and finish! |
Starting position: lying supine! Down to starting position! Stretching the arms while bending the torso backward and staying in this position for 30 seconds! …10…20…25-26-27-28-29 and finish! |