6. Practice test: testing the strength of the stretching muscles of the thighs

Starting position: Stand with your back against the wall bars, in a basic position.

Task: Make small steps forward until your thighs and lower leg form a right angle. While in a ’sitting position’, your waist, shoulders and the back of your head should be pressed to the wall, your hands on your lap; maintain this position for 30 seconds.

Possible mistakes:

• When the pupil is unable to maintain this position for a required time

Exercises which improve the strength of thigh muscles:

1. Starting position: Stand with spread legs, hands on your nape.

Count 1-2: lower your body, legs apart
Count 3-4: lift and lower your left heel
Count 5-6: lift and lower your right heel
Count 7-8: rise to the starting position

2. Starting position: sitting on the ground, the left knee is bent, the left foot is on the ground beside the right knee; your arms are under your knee.

Count 1-2: lift your straight right leg
Count 3-4: lower your keg
Count 8 -10: repeat, in a reversed order

3. Starting position: sitting on the ground, the left knee is bent, the left foot is on the ground next to the right knee

Task: lift and lower your right leg 16 times

Repeat in the opposite direction. The practice may also be performed with the help of a rubber band which is pulled under the foot that will be lifted.

Video: see the previous one

4. Starting position: standing, legs spread apart, hold a stick behind your head.

Count 1-3: descent, bent knees, legs apart; do knee dips three times.
Count 4: ascent to a starting position.

5. Starting position: standing straight before a gymnastics box, hands on the back of your head.

Count 1-4: descend until you sit down on the box,
Count 5-8: ascent to the former position