Exercises strengthening leg muscles
Lower primary school:
Initial position: Stand straight with your feet narrowly apart, feet parallel to each other, hold the ball at chest level. Bent your legs until the thighs are parallel to the ground, straighten your arms forward. Return to the initial position.
Initial position: Sit on the ball, raise the left leg to the parallel position, flex the foot, hands recline on the sides, Raise and lower your left leg. After a sufficient number of repetitions, do on the opposite side.
Initial position: lie on your back, heels on the ball; lift your hips to shoulder, knee and ankle level, arms extended by your sides. Bend your knees; roll the ball toward the hips, and then straighten your knees. Do not change the position of the hips during practice!
Initial position: Stand straight with your legs wide apart, knees bent slightly, and the ball between the legs. Squeeze the ball with your knees.
Initial position: kneeling, lean on the ball with one hip, the upper arm is around the ball, the lower arm rests before you on the ball. The knee, hip and shoulder form a straight line! Lift your upper bent knee to 90 degrees, Raise and lower your knee. Repeat on the other side.
Initial position: lie on your back, lower legs are on the ball, bent knees, arms extended on the ground by the sides. Lift and lower your hips. The shoulder blades remain on the ground and your lower back should not arch!
Initial position: Sit on the floor with stretched legs and your back straight, the ball is between your feet and the palms, the feet are flexed. The feet press the ball back, the hands resist. Your trunk remains straight during practice!
Upper primary school:
Initial position: Lie on your stomach on the ball, the left foot is on the floor, the right leg is bent and the right foot is lifted to trunk level, the hands are on the floor on shoulder level. Bend and straighten your left knee. After a sufficient number of repetitions, do on the opposite side.
Initial position: lie on your back, the left heel on the ball, the right foot above the ball, the hips are up, on shoulder, knee and ankle level, arms extended on the floor, at the sides. Bend your left knee and roll the ball toward your hip, then straighten your knee. Do not change the position of the hips during practice! After a sufficient number of repetitions, do on the opposite side.
Initial position: lie on your back, legs upright (vertical position), feet flex, knees slightly bent, the ball is between the ankles. Strongly squeeze the ball.
Initial position: Kneel on one knee, lean the hip on the ball, the other leg is stretched, the upper arm is around the ball, and the lower arm rests before you on the ball. The knee, the hips and shoulders are in a straight line! Raising and lowering of the stretched leg. Repeat on the other side!
Initial position: Two pupils stand back to back, holding hands; the ball is placed between them. Squat down until your thighs are in a horizontal position, then stand up.