Cziberéné Nohel Gizella, Hézsőné Böröcz Andrea: Teaching methods and collection of gymnastic practices
Table 5: Abdominal exercises having stretching effects
| Drawing | Verbal instruction | Start commanding | Ordering, directing |
|---|---|---|---|
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Starting position: sitting with stretched legs, support at the back 1. rhythm: sitting with bended knees, extending arms at both sides; 2. rhythm: bending the knees, legs are spread apart, holding legs high up and bending arms onto the nape; 3. rhythm: closing legs and sitting with bended legs and extending arms at both sides; 4. stretching the knees while swinging the arms into starting position. 5. Starting position! 6. start! 1-2 bend-stretch! …3 and finish! |
Sit down with legs wide apart and support your body behind the back of your body! Sit with bended knees and swing your extended arms to both sides! 1! Stretch your knees and spread your legs wide apart into floating position while bending your arms onto your nape! 2! Close and spread your legs, sit with bended legs, extend your arms at both sides! 3! Stretch your legs and let your arms down into starting position! 4! Do the exercise continuously! 1-2 bend-stretches! 3 and finish the exercise! |
Starting position: sitting with legs spread apart. Starting position! Bending the knees, sitting down with bended knees while swinging arms into extended position at both sides! 1! Stretching knees with legs spread apart while floating the legs in sitting positions and swinging arms onto the nape! 2! Closing bended knees into sitting position and extending the arms at both sides! 3! Stretching knees while swinging the arms into starting position! 4! Doing the exercise! 1-2 bend-stretches! 3 and finish! |
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Starting position: standing straight with extended arms 1. rhythm: swinging left knee forward; 2. rhythm: swinging leg forward, stretching the knees into horizontal position; 3. -4. rhythm: swinging legs into starting position 5-8. rhythm: 1-4 tempos clockwise. Starting position again! Starting the exercise! 1-2-3-4- stretching the knees-swing-down-8! …7 and finish! |
Stand straight and extend your arms at both sides! Swing your left knee forward! 1! Swing your leg forward! 2! Let your legs down into starting position! 3-4! Do the same clockwise! 5-6-7-8! Do the exercise continuously, start! 1-2-3-4- knee-swing-down- 8…7 and finish the exercise! |
Starting position: Standing straight, extending arms at both sides! Starting position! Swinging left knee forward! Swinging leg forward! 2! Letting leg down into starting position! 3-4! Doing it clockwise! 5-6-7-8! Starting the exercise! 1-2-3-4-knee-swing-down-8! 7, finishing the exercise. |
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Starting position: sitting with legs spread apart, supporting at the back 1. rhythm: swinging left leg forward and holding left ankle with left hand; 2. rhythm: swinging right leg forward and holding right ankle with right hand; 3. rhythm: left leg- and swinging left arm into starting position; 4. rhythm: swinging right leg and right arm into starting position; 5. rhythm: swinging leg forward into floating sitting position while holding ankles; 6. rhythm: spreading legs apart; 7. rhythm: pause; 8. rhythm: closing legs and swinging arms into starting position. Starting position again! Start! 1-2-3-4-floating-legs spread apart-down! 7 and finish! |
Sit down, spread your legs wide apart and support yourself behind your body! Swing your left leg forward and hold your ankle with your left hand! 1! Swing your right leg toward the left leg and hold your ankle with your right hand! 2! Let your left leg and arm down into starting position! 3! Now let your right leg and arm down! 4! Swing your legs into floating position and hold your ankles! 5! Spread your legs apart! 6! Hold this position like this! 7! Let your arms down and close your legs into starting position! 8! Do the exercise continuously! 1-2-3-4-floating- legs are spread-down! …7 and finish now! |
Starting position: sitting with legs wide apart! Starting position! Swinging left leg forward and holding left ankle with left hand! 1! Swinging right leg forward and holding right ankle with right hand! 2! Swinging left leg and left arm into starting position! 3! Swinging right leg and right arm into starting position! 4! Swinging leg forward into floating sitting position while holding ankles! 5! Spreading legs wide apart! 6! Pause! 7! Closing legs and swinging arms into starting position! 8! Doing the exercise continuously! 1-2-3-4-floating-spreading-holding-down…7, and finish! |
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Starting position: sitting in bended position with ankle, support and holding hands on the nape. Task: bending backward, stretching arms, holding them at chest level and staying in this position while stretching abdominal muscles for 60 seconds. Back to starting position! Start!....10…20…58-59 and finishing the exercise |
Sit down into bended sitting position to be able to support on your ankles and put your hands on your nape! Bend backward and extend your arms at your chest level! Stay in this position while stretching your abdominal muscles for 30 seconds! 10…20...25-26-27-28-29 and finish the exercise! | Starting position: bended sitting with ankle support, Hands are on the nape! Starting position! Bending backward, holding hands at chest level while stretching abdominal muscles for 30 seconds!...10…20..25-26-27-28-29 and finish the exercise! |