Topic 9: How to perform the various types of exercise
Movement patterns and exercises can be categorized into the following groups.
1. Exercises with different hand positions
2. Exercises with equipment.
3. Rhythmic activities.
4. Sports.
5. Folk plays.
6. Exercises to improve health.
1. Exercises with different hand positions
are simple to perform and do not require much time. These exercises if done regularly improve muscle flexibility which helps the body to move smoothly.
Example - Exercises with different hand positions
The first maneuver: exercising the back’s muscle and the spine.
1st step: Stand with feet about 1 foot apart. Raise the arms until they are parallel to the floor. This will relax strained groin and neck muscles at same time.
2nd step: Bend the head backwards and lean forward, move the arms back
and up slowly at the same time.
3rd step: Lift the body up and the arms down slowly until returned to the same position as described in the first step. You can repeat this as often as you need. It will relax the back’s muscles and the spine very well.
The second maneuver:
Thigh muscle exercise, Calf muscles, abdominal muscles, back muscles and spine muscles will become flexible.
Starting position: Stand upright; relax the calf, back, abdominal, arm and shoulder muscles.
1st step: Stand with the feet about 1 foot apart, bend the head forward without straining the neck. Then blend down from the hip upward and let hands and arms hang free. Relax neck and shoulder muscles. Breathe in and out by pulling and straining the abdomen. Now, lean the body weight to the front at the feet. While in this position, breathe normally and do not hold your breath. Then breathe in and out 10 times.
2nd Step: Lift the body up slowly without straining the neck, shoulder and arms until back in the starting position. To keep the muscles flexible, do this exercise every day.
Exercises with equipment
There are various types of exercises with equipment such as using a club in normal exercise or by creating exercises yourself.
- The use of a short pair of batons.
- The use of a sword which we call swordplay. A single Thai sword or a pair of Thai sword is used going through various positions which are passed through the generations.
- The exercise with equipment such as club, ball, dumbbell and other equipment that are to be found in the gym which is beneficial to the body and in reducing stress.
- The use of a rope as equipment as in rope skipping.
Rhythmic Activities
There are 3 types of rhythmic activities,
1. Exercise with simple maneuvers. We can use
music ora whistle to make the tempo. These exercises will
emphasize on all body parts such as the chest. This includes folk
danceetc.
Examples of chest exercises with simple maneuvers in 8 steps
2. Aerobic dance. Aerobic dance is a fast movement
and is harder than a simple rhythmic activity. Aerobic dance is a
continuous exercise combining exercises and dancing facilitated
by music or songs which is exciting and enjoyable. Adults who
want to aerobic dance should check up their health first and
should choose appropriate clothes and shoes to prevent damage of
the ankles and knees.
3. Social dance and Ram Wong. Dance is a rhythmic movement in
which the dancer has to learn the directions of the movements to prevent
injuries to the danger or a partner. The patterns of movement will be
counterclockwise in a circle with the dancers facing inwards and moving to the right.
Sport
There are various types of sports which can be played alone or in a team. Playing sports will practice the skills but the players have to understand the rules playoff that sport.
The types of sport are as follow
- Team sports e.g. football, basketball, rugby etc.
- Track sports e.g. sprinting, jogging, hurdle sprint etc.
- Field sport e.g. javelin, shot-put etc.
- Gymnastic e.g. single bar, double bar, jumping platform, rhythmic gymnastics etc.
- Each sport will have specific patterns and techniques, regulations and equipment, so you should learn the right basics to enjoy playing and be able to develop a healthy exercise. People who play sports often have interpersonal skills and can adapt themselves to others.
Folk play
Folk plays in each region may have different styles which depend on locality and way of life of the region.
Takraw
Takraw is a favorite play in the countryside. After the completion of daily work some people will come together to play takraw to relax and flex their bodies.
