Warm-up.
Tempo warm-up:
- Usual walking with breathing management;
- Run with rotation of the body;
- Run with high rise of a hip;
- Run with backlash of shins;
- Run with the left added step;
- Run with the right added step;
- Jumps with pulling up of legs to a breast;
- Usual walking with breathing management;
- Walking in a half-knee-bend;
- Walking in a deep knee-bend;
- Usual walking with breathing management;
- Rotation of brushes of hands;
- Rotation of hands in elbow joints;
- Rotation of hands in shoulder-joint;
- Warm-up of neck muscles (inclinations of a head to the left - to the right, forward - back, circular movements);
- Circular movements by hips;
- Inclinations to the left leg, to right and on the middle, with a lay-back;
- Circular movements by knees;
- Performance of splits (left forward split, forward split, cross split);
Warm-up when sitting and laying:
1. Raising and lowering of knees, sitting in Turkish (butterfly)
2. Bending of a back, sitting in Turkish. Resting forearms in a shin, we bend forward. The breast and the chin we lean forward downwards, bending the back as much as possible downwards. We breathe easily. More and more relaxing, we aspire to bend as low as possible.
3. Stretching out of legs. Starting position: we lay on a back, legs are extended. The right leg is lifted upwards and its toes are clasped with the right hand; left hand is rested against the right hip, straightening the right leg, then we do twist in the left side. In the same way we carry out this exercise with other leg.
4. Stretching out of back. Starting position: we lay on a belly, completely relaxed. Hands are bent in elbows, palms on each side breasts lay on a floor; we touch a floor with small cushions of foots. On an exhalation we push up, bending downwards in a waist and raising only the top part of the body. On a breath we come back in a starting position.
5. Rotation of foots. Starting position: we sit with the crossed legs, right in front of left. By the right hand we raise an anklebone of the right foot, the left hand we put atop of fingers of the right foot. We do rotary movement of a foot. Then we change position of legs and, accordingly, hands.
6. Lay-back of the back. Starting position: we sit on knees; shins and foots are touching the floor, buttocks touch heels. We lean hands on a floor then slowly deviate the body back and lay down the back on a floor. In this position it is necessary to relax as much as possible. We breathe easily, and then we come back in a starting position.
7. Foot pulling to a breast and to a head. Starting position: the left leg is extended forward, right is bent in a knee and raised. We clasp right foot by both hands, the external edge of foot is directed forward, toes - upwards, and the shin is almost parallel to a floor. On a breath we straighten a breast and pull a foot to a groin. We pull the foot to a forehead on an exhalation. We change position of legs and watch that the back is a straight line.
8. Fist stand push-up. Starting position: on the extended hands, hands are on width of shoulders; hands are in fists and lean against floor by fingers knuckles, small cushions of toes rest against a floor. On an exhalation we bend hands in elbows and we touch a floor with breast. On a breath we push up from a floor in a starting position.
9. Inclinations to the left leg, to the right and on the middle. Starting position: we sit, having placed the extended legs in the sides as much as possible; toes of foot are drawn. On an exhalation we bend to the right leg by the top part of the body on 4 accounts. On a breath we come back, completely not being straightened. Then we bend to the left leg on 4 accounts and to a floor between legs on 4 accounts.
10. Leg's drawing aside. Starting position: the left leg is extended forward; right is bent in a knee and raised. We clasp the right heel by the right hand internally; the left leg is clasped by the left hand internally under a knee. On an exhalation we unbend a knee of the right leg and simultaneously pull it for a heel to the right - upwards - back as much as possible. At a breath the leg comes back in a starting position.
11. Raising of a leg upwards. Starting position: the left leg is extended forward; right is bent in a knee. The toe of a right foot is clasped by the right hand; the left hand lays on the right hip under a knee bend. On an exhalation we unbend the right leg in a knee upwards, pulling the toe and pushing toe. Thus by the left hand we press the right hip to a breast. On a breath the right shin falls.
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Category: My articles | Added by: free-fight (2007-02-18)
| Author: Sviatyna Andrii  
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Views: 851
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