Cziberéné Nohel Gizella, Hézsőné Böröcz Andrea: Teaching methods and collection of gymnastic practices
Table 6: Stretching exercises: bending the body forward, bending forward to the side
| Drawing | Verbal instruction | Start commanding | Ordering, directing |
|---|---|---|---|
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Starting position: sitting with upright back, hands behind the head; 1 beat: spreading the legs astride, bending forward and grasping both ankles 2 beat: bringing the legs together, repeatedly bending the trunk forward. 3 beat: the same as in beat 1, 4 beat: with legs closed, returning to the starting position, the trunk straight up. Get ready, get down to the starting position! Start the exercise! 1,2,3… and relax! |
Sit down and put your hands behind your head! Spread your legs astride and bend forward, grasping the ankles with your hands! 1! Bring your legs together and bend forward! 2! Spread your legs apart again and bend forward! 3! Bring your legs together, straighten up your trunk and put the arms back to the starting position! 4! Steadily continue the exercise! 1-2- astride-4! ……… 3 and relax! |
Starting position: sitting upright, hands behind the head Get down to the starting position! Spread your legs astride, bend forward and grasp your ankles! 1! Bring your legs together, bend forward, and repeat steadily! 2! As in beat 1! 3! Bring your legs together; sit straight up in the starting position! 4! Start the exercise, repeat steadily! 1-2-astride-4! ……3 and relax! |
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Starting position: standing astride hands on hips position 1 beat: bending the body forward, hands touching the floor 2 beat: bending, rotating the trunk to the left, grasping the left ankle with the right hand, and swinging the left arm upward to the side, to shoulder level; 3 beat: bending the body forward to the centre, and touching the floor; 4-5 beat: in the opposite direction as it 2-3 beat; 6-7 beat: bending the body forward, repeating 2x, and grasping the ankles; 8 beat: straightening the body upwards to the starting position. Jump back to the starting position! Continue the exercise! 1,2,3, to the right, forward, 6.7, 8! And relax! |
Get to the standing-astride position and put your hands on your hips! Bend your body forward and touch the floor! 1! Rotate the trunk to the left, touch your left ankle with your right hand, and swing the right arm to the side, to shoulder level! 2! Bend forward again, to central position, and touch the floor! 3! Repeat in the opposite direction! 4, 5! Bend forward to the center 2x, touching the ankles! 6! 7! Straighten the body upwards to the starting position! 8! Continue doing the exercise! 1,2,3…….. 7 and relax! |
Starting position: standing astride hands on hips Jump to the starting position! Bend forward and touch the floor! 1! Turn your trunk to the left; the right hand touches the left ankle, the right arms swings to the side, to shoulder level! 2! Bend forward to the center, touch the floor! 3! Repeat beats 2-3 in the opposite direction! 4, 5! Bend forward to the center, repeat 2x, grasp the ankles! 6! 7! Straighten the body upward to the starting position! 8! Continue the exercise! 1.2.3……. 7 and relax! |
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Starting position: kneeling on all fours, hands in front, on the floor. 1-3beat: arching your back upwards; 4 beat: stretching your upper body forward. Back to the starting position! Start the exercise! 1-2-3-stretch! 1-2…………..3 and relax! |
Starting position: kneel on all fours! Keep arching your back for 3 beats! 1! 2! 3! Stretch your upper body! 4! Continue the exercise! 1-2-3-stretch-…………3 and relax! |
Starting position: kneeling on all fours, get down to the starting position! Back-arch for 3 beats! 1-2-3! Stretching! 4! Continue the exercise! 1-2-3….. and relax! |
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Starting position: sitting cross-legged Arching your back, lifting your arms in front, to shoulder level, interlocking your fingers with palms facing outward Holding the position for 30 counts Returning to the starting position! Start the exercise! 1-2…….29 and relax! |
Sit down with your legs crossed! Arch your back and raise your arms in front, to shoulder level, interlock your fingers and turn the palms outward! Hold this position for 30 counts! Start! 1-2-………29 and relax! |
Starting position: sitting cross-legged Get down into the starting position! Arch the back, arms in front, at shoulder level, fingers interlocked outward! Hold the position for 30 counts! Start! 1-2……..29 and relax! |