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The Conditioning Parts of The Body

The document outlines a comprehensive conditioning and warm-up program essential for gymnastics, emphasizing the importance of body preparation through planned exercises for flexibility and strength. It includes specific exercises targeting various body parts such as arms, legs, and back, with instructions on how to perform them effectively. The program encourages starting with easier tasks and gradually increasing difficulty to achieve the desired conditioning effects.

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14 views5 pages

The Conditioning Parts of The Body

The document outlines a comprehensive conditioning and warm-up program essential for gymnastics, emphasizing the importance of body preparation through planned exercises for flexibility and strength. It includes specific exercises targeting various body parts such as arms, legs, and back, with instructions on how to perform them effectively. The program encourages starting with easier tasks and gradually increasing difficulty to achieve the desired conditioning effects.

Uploaded by

agustin040455
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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T h e Conditioning

and
Warm-up
Program
One
of
the
most
important phases of
the
gymnastics
program
is
the
preparation of the body towards other gymnastics skills. The
conditioning program should be well planned to insure proper body
preparation.
There should be exercises for
flexibility
and
for
strength
of
the
arms, legs, abdomen, back and the toes.
T h e Conditioning
and
Warm-up
Program
One
of
the
most
important phases of
the
gymnastics
program
is
the
preparation of the body towards other gymnastics skills. The
conditioning program should be well planned to insure proper body
preparation.
There should be exercises for
flexibility
and
for
strength
of
the
arms, legs, abdomen, back and the toes.
The Conditioning and Warm-up Program
One of the most important phases of the gymnastics program is the
preparation of the body towards other gymnastics skills. The conditioning
program should be well planned to insure proper body preparation. There should
be exercises for flexibility and for strength of the arms, legs, abdomen, back and
the toes.
Start the program from easy to a more difficult task in order to get the
desired effect. The use of pressure is more effective than the "bouncy"
movements.
Warm-up exercises can be selected from the Exercises in the conditioning
exercises.

Parts of the Body to Condition

ARMS AND SHOULDERS GIRDLE


1. Arms Stretch
Hold hands at the back with the elbows close together, fingers inter-laced, palms
facing out. Hold this position for 4 counts or more. This can be done in standing
stride position or long sitting position.
2. Arm Circling Standing or cross sitting position, raise arms sideward. Circle the
arms without bending the elbow. Start from a small circle and gradually increase
the circumference. Reverse the circling.

3. Arm Push-Up
From a dog stand position, bend arms so that the chin touches the floor, the
elbow is off the floor and the fingers pointing forward.

4. Arms Swing
From a dog stand position, swing right arms sideward backward with slight body
twist to the right, left hand stays on the floor. Do this 8 cts. Do this with the left
hand. Repeat as desired.

5. Knee Push-Up
Prone lying position with knees bend, place hands in push-up position. Push the
body up to straight arm support then slowly return to starting position.

6. Arm Push-Up

From a prone lying position, arms in push-up position, push the body up to front
arm support, the body straight. Slowly go down to starting position.

HIPS, LEGS, AND FEET

7. Knee Bends
Starting Position: feet together, hands on waist.

a. Half-Knee Bend Feet flat on the floor. Hold for 8 cts.

b. Slowly go down to full knees bend and with weight on the balls of the feet-8
cts.; slowly come up to standing position - 8 cts.

8. Leg Raising
Feet together, arms sideward, raise right leg forward, return to position, do this 4
times. Raise legs sideward, do this four times; raise legs back-ward, do this four
times. Repeat the whole movement with the left leg. Do the whole exercise right
and left alternately.

9. Standing Body Bend Backward


Standing slightly stride, bend trunk backward from the waist. Hands on hips.

10. Frog Sit or Tailor Sit


Place hands on knees and push knees downward ct. and; then return to position,
ct. 1.

11. Kneeling Arch Back


Kneeling position, arms forward, bend trunk to arch back, right hand overhead,
left hand in front.

12. Long Sitting Rest Position


From a long sitting rest position; flex right knee so that the toes are pointed close
to the other left knee; stretch to leg raise in front; return to first action. Position.
Repeat this action right and left alternately as desired.

13. Long Sitting Rest Position with Straight Leg Raise


Action: Bend both knees stretch both legs up and lower both slowly to starting
position.

14. Long Sitting Position with both Legs Raising


From a long sitting, hold ankles, bend both knees, stretch both legs upward, hold
and return to position. Repeat as desired.

15. Supine Lying Position with Leg back Raise


From a supine lying position, raise right leg in car, return to position. Do the same
with the left leg. Repeat alternating right and left leg as desired.
16. Side Lying with Leg Raise Sideward
Raise top leg upward, return to starting position. Do this as desired.

17. Stride Sitting and Body Bend


From a stride sitting position; arms upward, bend trunk to the right leg. Return to
position. Do the same action to the left leg. Return to position. Raise arms upward
bend forward to center of the legs, arms touching the feet. Return to position.
Repeat as desired.
18. Hurdle Sit, Leg Stretch, and Trunk Bend
From a hurdle sit position, arms overhead, bend trunk to the stretch leg. Hold this
position for 4 to 8 cts. Return to position and repeat as desired. Change position
and repeat the whole action,

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