The categorization of definite basic form exercises according to the body parts and the main effect
A) Neck exercises:
- a) stretching effect:
neck bending, head turning, head rotation;
complex neck exercises;
- b) strengthening effect:
the above exercises with loads, raising, or performed while overcoming resistance or with a supported head;
B) Arm and shoulder exercises
a) stretching effect:
- finger and wrist bending, hand rotation;
- rapid lower arm raising, lower arm swinging, lower arm rotation;
- rapid arm raising, arm swinging, arm drawing, arm rotation;
- shoulder drawing forward and backward, shoulder raising, shoulder lowering;
b) strengthening effect:
- finger and hand movements, overcoming the weight of the body or resistance;
- lower arm turning, elbow bending and stretching against resistance;
- arm drawing against resistance, arm raising and lowering, arm turning, rapid arm lowering;
- arm bending and stretching, cone rotation;
- complex arm exercises (arm bending downward, upward, backward, arm stretching forward, downward, upward);
(C) Trunk exercises:
a) stretching effect:
- Abdomen exercises (trunk bending backward);
- Back exercises (trunk bending forward);
- Side exercises (trunk turning, trunk bending sideways);
- complex exercises (trunk turning and bending backward, turning and bending forward;
b) strengthening effect:
- toe and ankle exercises with loads;
- knee bending and stretching, leg rotation;
- sliding, rotating;
- jumping, skipping.
- The variation and combination of the gymnastic exercises.