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.