Cziberéné Nohel Gizella, Hézsőné Böröcz Andrea: Teaching methods and collection of gymnastic practices
Table 9: Side strengthening exercises
| Drawing | Verbal instruction | Start commanding | Ordering, directing |
|---|---|---|---|
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Starting position: standing astride, arms at sides 1-3 beat: trunk bending to the left, the left palm running down the left thigh; 4 beat: the trunk straightening into the starting position; 5-8 beat: repeat on the opposite side. Go to the starting position! Start! 1-2 -3-stretch! …7 and relax! |
Stand in a stride position! Bend your trunk to the left side, and run your palm down the left thigh! 1-2-3! Straighten up your trunk into the starting position! 4! Do the exercise in the opposite direction! 5-6-7-8! Continue the exercise! Bend-2 -3-stretcht! … 7 and relax! |
Starting position: stride standing Assume the starting position! Trunk bending to the left, the left hand runs down the left thigh! 1-2-3! The trunk moves back into the starting position! 4! Now in the opposite direction! 5-6-7-8! Start the exercise! 1-2 3- stretch ……7 and relax! |
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Starting position: left side plank 1 beat: raising the right arm to shoulder level; 2 beat: raising the right arm overhead; 3 beat: lowering the right arm to shoulder level; 4 beat: lowering the right arm along the side of the body. Assume the starting position! Start the exercise! 1-2-3-4! … 3 and relax! After 5 repetitions switch sides! |
Assume a left side plank position! Lift your right arm to the shoulder level! 1! Sweep it straight up, overhead! 2! Lower it to shoulder level 3! Lower it down! 4! Start the exercise! 1-2-3-4-! ..… 3 and relax! |
Starting position: left side plank Assume the starting position! Right hand goes up to shoulder level! 1! Overhead! 2! Down to the shoulder level! 3! Down to the side! 4! Continue the exercise! 1-2-3-4!... ……3 and relax! |
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Starting position: lying on the left side 1 beat: lifting the torso to the right side, lifting the right leg to the side and lifting the right arm, hand behind the head; 2-3 beat: Hold the position 4 beat: lowering the torso and the leg to the starting position; Assume the starting position! Start the exercise! 1-2-3- down! ……3 and relax! We can repeat the exercise 6 times, and then we switch sides. |
Lie down on your left side! Bend your torso to the right side, lift your right leg to the side, and place your right hand behind the head! 1! Hold this position! 2-3! Lower your torso, your leg and hand into the starting position! 4! Continue the exercise, Begin! Bend-2-3- down!........3 and relax! |
Starting position: lying on the left side Assume the starting position! Bend the torso to the right, the right leg up to the side, the right hand behind the head! 1! Hold! -2-3! The torso, the leg and the arm down into the starting position! 4! Start the exercise! 1-2-3-down! … 3 and relax! |
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Starting position: lying on the left thigh on the box, hands behind the head, the feet hooked into the 3rd bar of wall bars. Lifting the trunk to the horizontal position, holding it for 30 counts Assume the starting position! Start the exercise! 10…20…29 and relax! |
Lie down on the box on your left thigh, put your hands behind your head, and hook your feet into the 3rd bar of the wall bars. Lift your torso to horizontal position and hold it for 30 seconds! … 19 and relax! | Starting position: lying on the left thigh on the box, hands behind the head, the feet hooked into the 3rd bar of wall bars. Assume the starting position! Trunk lifting the to the horizontal position, held for 30 counts Start! 10…20…29 and relax! |