Cziberéné Nohel Gizella, Hézsőné Böröcz Andrea: Teaching methods and collection of gymnastic practices
Table 8: Side stretching exercises
| Drawing | Verbal instruction | Start commanding | Ordering, directing |
|---|---|---|---|
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Starting position: standing astride, hands on hips. 1-3 beat: bending the trunk to the left side 3x, the right arm reaching straight up; 4 beat: standing up straight, arms bent into the initial position; 5-8 beats: in the opposite direction as in 1-4 beats. Take the starting position! Start the exercise! 1-2 -3-stright! …7 and relax! |
Stand with your legs astride, bend your arms, hands on hips! Bend your trunk to the left 3x, and reach your right arm straight up! 1-2-3! Stand up straight, bend your arms and put your hands on your hips! 4! Repeat in the opposite direction as well! 5-6-7-8! Continue the exercise! Bend-2-3-straight up! … 7 and relax! |
Starting position: standing astride, hands on hips. Take the starting position! Trunk bending to the left 3x, the right arm straight up! 1-2-3! The trunk straight up and the arms in the starting position! 4! Now in the opposite direction! 5-6-7-8! Continue the exercise! Bend-2-3-straight up! … 7 and relax! |
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Starting position: standing astride, arms sideways, at shoulder level. 1 beat: trunk twisting to the left, swinging the right arm to the left, at shoulder level; 2 beat: in the opposite direction as in beat 1; 3 beat: as in beat 1; 4 beat: trunk twisting to the centre, the right arm swinging to the side; 5 beat: trunk twisting to the left, arms bent behind the head; 6 beat: trunk twisting to the center, the arms extended as in the starting position; 7-8 beat: the opposite direction as in beats 5-6. Stand up in the starting position! Start the exercise! 1-2-3-4-to the left -6- to the right-8! … 7 and relax! |
Stand with your legs apart and put your sideways, at shoulder level. Twist your trunk to the left side and swing your right arm to the left side, at shoulder level! 1! Repeat in the opposite direction! 2! Now again to the left! 3! Turn your trunk to the central position and move your right arm into the starting position! 4! Turn your trunk left, bend your arms and place hands behind the head! 5! Return to the previous position! 6! Repeat in the opposite direction! 7-8! Continue the exercise, start! 1-2-3-4-to the left-6-to the right-8!..… 7 and relax! |
Starting position: standing astride, arms sideways. Take up the starting position! Trunk twists to the left, the right arm to the left side, shoulder level! 1! In the opposite direction! 2! To the left! 3! The trunk back to the central position, the right arm back to the side! 4! Trunk twist to the left, the arms are bent, the hands behind the head! 5! Return to the previous position! 6! Now in the opposite direction! 7-8! Continue the exercise, start! 1-2-3-4-to the left-6-to the right-8! ..… 7 and relax! |
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Starting position: lying on your left side 1-3 beat: lift and bend your trunk to the right 3x, raising your right leg up to the side and extending your right arm toward the your knee; 4 beat: lowering the trunk and the right leg to the starting position; Go down to the starting position! Start the exercise! 1-2-3-down! ……3 and relax! Repeat 6x and then switch sides. |
Lie down on your left side! Bend your trunk up to the right 3x, swing your right leg up, and extend your right toward your knee! 1-2-3! Lower down your trunk and your leg to the starting position! 4! Continue the exercise, start! Bend-2-3- lower down!........3 and relax! |
Starting position: side lying Go down to the starting position! Trunk lift to the right 3x, right leg up to the right side, right arm extending to the knee! 1-2-3! The trunk and the leg back to the initial position! 4! Continue the exercise,start! Bend-2-3- lower down!........3 and relax! |
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Starting position: left-side transverse position at the wall bars, the left hand gripping the bar at shoulder level, the right hand gripping it above your head. Bending the trunk to the left side, pushing the hips away to the right and stretching the arms for 20 counts! Assume the starting position! Start the exercise! …10……19 – and relax! |
Stand with your left side against the wall bars, grip the bar with your left hand at shoulder level, with the other hand grip it above your head! Push your hips away to the right side and bend your trunk to the left, stretching your arms! Hold it for 20 counts! ……..19 and relax! |
Starting position: left-side transverse position at the wall bars, the left-hand grip at the bar at shoulder level, the right-hand grip above the head. To the starting position! Bending the trunk to the left, pushing the hips to the right and stretching the arms for 20 counts! Start! …19 and relax! |