Cziberéné Nohel Gizella, Hézsőné Böröcz Andrea: Teaching methods and collection of gymnastic practices
Table 18: Exercises on the gymnastics bench
| Drawing | Verbal instruction | Start commanding | Ordering, directing |
|---|---|---|---|
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Starting position: standing astride above the bench, hands on hips 1-3 beat: jumping 3x; 4 beat: sitting down on the bench. Assume the starting position! Start the exercise! 1-2-3-4-jump-2-3-le! …3 and stop! |
Stand astride above the bench; put your hands on your hips! Jump 3x! 1-2-3! Now sit down on the bench! 4! Continue the exercise! 1-2-3-4-jump-2-3-le! …3 and stop! |
Starting position: standing astride above the bench, hands on hips! Assume the starting position! Jumping 3x! 1-2-3! Sitting down on the bench! 4! Continue the exercise! 1-2-3-4-jump-2-3-le! …3 and stop! |
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Starting position: standing crosswise, left leg on the bench, arms upward, overhead 1-2 beat: do arm circles forward 2x; 3-4 beat: bend forward 2x touching the floor; Repeat in the opposite direction. Assume the starting position! Start the exercise! 1-2-3-4-circles-2-bend-4! …3 and stop! Step over to the other side of the bench! Assume the starting position! Start the exercise! 1-2-3-4-circles-2-bend-4! …3 and stop! |
Stand at the left side of the bench, put your stretched left leg on the bench, extend your arms upward! Do arm circles forward 2x! 1-2! Now bend your torso forward and touch the floor! 3-4! Stand up into the starting position! Continue the exercise! 1-2-3-4-circles-2-bend-4! …3 and stop! Step over to the other side of the bench! Assume the starting position! Start the exercise! 1-2-3-4-circles-2-bendt-4! …3 and stop! |
Starting position: standing crosswise, left leg on the bench, arms upward, overhead! Assume the starting position! Arm circles forward 2x! 1-2! Torso bent forward, hands touch the floor 2x! 3-4! Continue the exercise! 1-2-3-4-circles-2-bend-4! …3 and stop! Step over to the other side of the bench! Start the exercise! 1-2-3-4-circles-2-bendt-4! …3 and stop! |
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Starting position: a squat, hands on the bench, facing the bench, at the side 1 beat: jump backward into a push-up position, legs apart; 2 beat: turn the trunk to the left, place left arm on hip; 3 beat: turn the trunk forward, stretching your arm into a push-up position, legs apart; 4 beat: jumping into the starting position; 5-8 beat: repeat on the other side. Assume the starting position! Start the exercise! 1-2-3-4!-jump-turn-back-4! 5-6-back-squat …7 and stop! |
Stand facing the bench and go down into a squat, your hands on the bench! Jump backward into a push-up position, legs apart! 1! Turn your torso to the left side and put your left hand on your hip! 2! Turn back into the push-up position! 3! Jump back into the starting position! 4! Repeat on the opposite side! 5-6-7-8! Continue the exercise! 1-2-3-4!-jump-turn-back-4! 5-6-back-squat! …7 and stop! |
Standing at the side of the bench. Going down into a squat, hands on the bench. This is the starting position. Assume the starting position! Jump backward into a push-up position, legs apart! 1! Turning torso to the left side, left hand on the hip! 2! Turning torso forward, hands stretched, into a push-up position, legs apart! 3! Jump into the starting position! 4! Repeat on the opposite side! 5-6-7-8! Start the exercise! 1-2-3-4!- jump-turn-back-4! 5-6-back-squat …7 and stop! |