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PDF Basic Positions

All of basic positions

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Rj Debuton
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152 views10 pages

PDF Basic Positions

All of basic positions

Uploaded by

Rj Debuton
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Paychologieal Benefits of Exercises Elevated mood (eercse acts as an anti-depressant) Increased motivation for physical atviies Relieved emotional tress Discharge of ansiety Better relaxation, les emotional fatigue Improvement in body image. self-confidence and self More adequate in coping behavior ‘The Advantages of Exercises for Fitness 1, Exercises can be systematically planned to cover all muscle ‘groups. the body and to emphasize areas of greatest need 2. The dosage of exercises canbe controlled fora given time 13. Progression can be regulated from very mild to vigorous fd exhaustive efforts 44. Bxercbe can be derived which will provide for the ‘development of body conteo. flexibly, balance and good posture, as well as for increased muscular strength and Basic Positions Where Most Exercises Begin AL Standing Positions 1. Feet together or Feet 2, Stride position Parallel a The fect are about fone inch apart toes pointing forward. Arms The fot are apart about 12 inches wide. The stride may be made wider than 2 inches. The weight of BY the sides the body on both feet and the trunks feat the center ‘Arms at sis, 3. Lange Position 4. Halt-enee Bend Bend one Knee, the Feet together, bend other leg straight Weight knees to about 45° ang fon both feet Hands on feet flaton flooe bly Ips ‘erect Hands on hips 3. Side Arm Support ‘The body is supported with the right or left army the body i well extended 1B, Four-tase Positions Pe 3. Hands on Shoulders 1. Dog Stand Position Bridge Stand Positions BESS pom ui From a kooeling From a hook sting it cow, Tinger tps position, place the hands dhe trunk; lege and arms in Touching the shoulders, ‘nthe "floor, elbows rightangle with the funk elbow in line with. the | Straight, toes pointed the shoulders, ib cage ited inece and hand ae the ‘base of support . Hand Positions Be can Gl itipe Place hands on hips, Humbs pointing back find fingers pointing front 1, Hands on Waist Hands on Chest Place hands on Palms facing down, waist, fingers pointing, thumbs touching the Font’ thumbs ‘pointing chest, elbows in lie with backward the shoulders ‘ 1 Hands on Neck Bend arms from elbows, place hands behind the Tack, Enger pe meting sch other, elbows in lint ‘with the shoulders C. Kneeling Position a Kneeling Postion 2. SttideKneeling Position XKowel on both knees ‘Knee! on both knees ines close together, body nes 3 rect bans on hips Haf-Kneeling Position 4. Kneeling Position One Right or Lett Leg Kneel right oF left in Extend sideward halle "kneeling postion in kneeling. on one” lee front. Hands on hips the other extended ideward, forward oF backward D. Lying Position ‘Back ot Supine Lying Position Lying onthe back, the ‘body is well” extended, arms a a n E._ Arms Support Pe Front of Prone Lying Position ody is well extended, and Inrontof the body in contact and arms are raised forward. ee Side Lying Position ‘With thebody wellextended, thesideo the bady isin contact ‘withthe Boor; ane hand on the Foor, overhead and the other hand bent close to chest, Pals ‘om the floor. Toes pointed Hook Lying Position Ina back lying position, bend knees, with the feet close to buttocks, feet flat on the floor. Arms overhead Tuck Lying Position Lying on the back, pull the nce close othe forehesd; hold shin or legs Supine or Back Support rom long, ving positon, lite he body ith straight arms support. Body, legs. and toes Well extended and one staigh Tine Prone of Front Arm Support From a front ling pos 1ift the body’ to front a support. Body legs and toes well extended “and in ‘one a Sea 5. Fall Knees Bend or Squat ‘The noes are fully. bent sit on the heels of the fet. The ‘weight ofthe body on the balls oF the fet B._Sitting Positions Siting with legs extended forward toes. pointed, trunk ferect and hands on hips Hook Sitting Postion Sit on bultocks; bend knees slose to the body. Trunk erect Hands on shin ofthe legs. 3. Long Sitting Rest Postion Legs and toes are extended forwardciaelsat the rearon the floor Elbow anc body straight, Sit on buttocks; bend knees «lose tothe body; round back 0 that the forehead and knees are ticontact. Hold shin of legs 5. Stride Sitting Position Sit on buttocks; spread legs part trunk erect. Hands on thighs Side Siting position Sit on buttocks; bend right fr let Teg in front: ther leg, fntended sideward. Hands on ences, Hurdle Sitting Position Siting on butocks; bend right log. the back about 90! fngle, the other leg extended,

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