Gymnastic exercises

For warm-up:

• run
• walk
• skip
• stand in straddle position: arms in a lateral position, circle with arms

• Straddle position, hands on hips. Circle the hips.

• Standing position, hands on hips. Circle knees.

• Standing position. Skip with both feet.

• Transverse position, skip and alternate foot

• Straddle position, jump back-straddle again

• Skip and pull up knees

• Straddle position, arms stretched, skip with legs apart.

• Standing position, arms in lateral position, swing leg forward

• Standing position, arms in lateral position, swing leg sideways

• Straddle position, arms in lateral position, turn trunk to the left and to the right.

Exercises to strengthen arms

• Walk in place, keep arms down, lift and stretch arms

With weights:

• Straddle poition; keep weights down, lift them and lower them again.

• Straddle position, arms in lateral position, swing arm and back.

• Straddle position, arms in lateral position, circle arms

• Straddle position, feet about shoulder-width apart. Hold weights to chest. Push them down.

• Straddle position, feet about shoulder-width apart. Hold weights to chest then push and pull them.

• Straddle position, feet about shoulder-width apart, arms in lateral position. Lower and raise arms. Video 16
• Run in place, box underwater

Exercises to strengthen legs

Using ankle weights:

• Raise knees alternately

• Raise one knee, circle with it

• Raising one knee, turn it to the left and to the right

• Raise one knee –stretch. Continue with the other.

• Raise one leg forward

• Raise one leg laterally

• Raise one leg backward

• Kick sideways

With hand weight and ankle weight:

• Raise one knee, two weights touch beneath the knee

• Run in place, box underwater

• Standing position, arms lowered. Turn hips.

Exercises to srengthen trunk and legs

With water noodles:

• cycling

• Raise both knees and stretch forward

• Raise legs to horizontal position. Open and close legs.