Flexibility is essential for gymnastics. You can make your body more limber and supple by learning to warm up and stretch. Always remember, as you try to master the basic movements of gymnastics, that your first priority must be to prevent injuries.
Steps
Part 1 of 7: Warming up
Step 1. Warm up with cardiovascular activities
Warm up your body muscles with 15 minutes of aerobic workout. Choose the activities you like best so you don't get bored. Whether you decide to run, use a treadmill or take the stairs, loosen your muscles to prepare them for the most intense activity.
Add squats, high knee jumps, or aerobic jumps to stimulate circulation and increase the intensity of your warm-up
Step 2. Bend over to stretch your back
The bridge is a stretch that takes its name from the shape you make your body take. Lie with your back on the ground, bend your knees, keep your feet flat on the floor, hands with palms facing down and toes pointing to your feet. Create a bridge by lifting your back off the ground, then pushing with your hands and feet.
- Keep your elbows pointed to the ceiling and try to stretch your back as much as possible. With time and practice, your flexibility will improve and you will notice that you can bend your back more and more.
- Don't bend your back too far beyond your means. Injuries in that area can be very annoying.
Step 3. Stretch your lower body with the runner stretch
Step forward into a lunge position. Touch the ground with your fingertips or go down as far as possible. Inhale and slowly straighten your front leg, raising your buttocks. Exhale as you extend your front leg, then lower yourself back into the lunge position.
Stretch both sides at least 4 times each
Step 4. Stretch your upper body with a standing side stretch
Stand up straight, extend your arms above your head, join your fingers together and keep your index fingers extended outward. Inhale and stretch upward as far as possible, then bend at the hip to one side. Breathe slowly and deeply for 5 seconds, then return to the starting position, with your arms above your head.
Repeat the side stretch on both sides of the body
Part 2 of 7: Performing a Front Splits
Step 1. Begin standing with one leg in front
Keep your legs shoulder-width apart, bringing your dominant foot forward. That will be the leg that you keep forward during the split.
It is best to practice splitting on a soft surface, such as a rug or yoga mat. Avoid training on tiles or wood if possible
Step 2. Extend your front leg forward
Keeping your front leg straight, slowly slide forward in front of you. Maintain a controlled and contracted position; do not swing back and forth.
Try taking off your socks to prevent your feet from slipping. Another option is to try the split on a carpet with socks
Step 3. Extend your back leg backwards
Imitate the same movement you did with your front leg. Push it out, straight behind you, keeping your body straight and controlled. When you begin to feel your thighs pulling, avoid stretching yourself any further. Forcing your body to get past that point is a surefire way to get injured.
If necessary, use a small chair or table to keep your balance as you lower yourself
Step 4. Maintain the stretch
After extending your legs to their maximum limit, take a break and hold the position. Try counting to 15 or even 30. Your goal is to get your body used to relaxing in the split position. Rest your arms on a support chair, on the floor, or on a low table.
Always remember that a stretch should make you uncomfortable, but not painful. If you feel pain during the splits, stop immediately
Step 5. Get out of the split correctly
After holding the stretch for as long as possible, slowly return to your feet. Rest for a few moments, then try this movement again if you wish. As you practice, don't rush and focus on the technique.
Most people are not flexible by nature. This is why it can take many months of practice to master the split. Be patient and don't be discouraged if your flexibility doesn't seem to improve. Depending on your age, it can take a long time
Part 3 of 7: Complete a Standing Back Bend
Step 1. Keep your arms above your head
From a standing position, raise your arms straight in the air. Keep your palms towards the ceiling and your fingers behind you.
It is best to try this exercise with a friend by your side who can help you
Step 2. Bend your back and lower yourself
Bring your chest forward and slowly lower yourself back towards the floor. Don't be in a hurry and use controlled movements: if you move too fast you could lose your balance and fall, risking an injury.
- If you are stuck there, you can use a chair or table for support, which you can use until you feel confident that you can make it all the way to the floor.
- Leaning back requires a lot of flexibility. If you are stuck, assume the bridge position, then swing back and forth. Continue until you get to your hands and feet. This allows your back to sag a lot and helps you do the standing push-up.
Step 3. Lock your arms and hold the position
As you approach the ground, lock your arms, to make sure you don't hit your head on the ground. Keeping your elbows still, continue arching your back until your hands are on the ground. Keep your tummy tucked up and pointed towards the ceiling as you hold the position.
During this stretch, keep your feet planted firmly on the ground. Imagine that your weight is evenly distributed on all four limbs. This will help you stay balanced
Step 4. Finish the stretch
Although pros are able to return to a standing position simply by raising your back, you may be able to get out of the stretch more easily by dropping your knees and bending your elbows. Bring your chin to your chest and curve your body: in this way you will return with your flat back to the ground safely.
Part 4 of 7: Mastering the Vertical Wall
Step 1. Place your hands on the ground to maintain balance
Keep your hands hip-width apart and your fingers pointed against the wall, inches from it. Prepare yourself mentally by visualizing the movement you need to make as you focus on your breathing.
- Keep your elbows and wrists locked. You may fall on your face if you don't hold onto your arms well as you transition into the handstand.
- The handstand is one of the basic techniques of gymnastics. Mastering it will allow you to move on to flips, flicks and many other movements. Learning to perform this fundamental is also very important to pass between the beam and the floor.
- Be patient while exercising. The handstand can be confusing and it can take time to find the strength to complete the movement.
Step 2. Lock your legs and bring them up
Keep your back against the wall to stay balanced. From this position, lock your knees and bring them up. Don't be disappointed if you lean completely against the wall. Contract your abs and arm muscles to keep your back from bending.
Step 3. Extend your toes and hold the position
Imagine pointing your fingers directly at the sky. Bend your ankles and raise your toes. If you do the movement correctly, the front of your feet should be pointing towards the wall that supports you. Maintain the position for as long as possible. Over time, your muscles will get stronger and you will be able to maintain vertical for longer periods.
- Keep your chin close to your chest and your face towards the wall. This allows you to protect your neck in the event of a fall.
- You should be holding the rest of your body tight. Fully contract and straighten your arms and back.
Step 4. Release the position and return to the ground
Relax your ankles and bring your legs back to the floor. Bend your knees in preparation for landing. Allow the blood to return to your head before you try again.
When you can complete 8 repetitions of 30 seconds each, try moving away from the wall and doing a handstand without support
Part 5 of 7: Using a Trampoline
Step 1. Get familiar with the trampoline
Professional trampolines are different from what you can have around the house. Whether you are using an amateur trampoline or training in a professional gym, always get used to the power of the equipment as a first step. Professional equipment can generate much more thrust than amateur equipment - make sure qualified personnel check you out when using a professional trampoline.
Step 2. Perform a full-legged jump
Jump as high as possible into the center of the trampoline. Keep your body straight and push your arms overhead to maximize body inertia. At the highest point of the jump, bring your knees to your chest and hold the position. When gravity begins to bring you back to the ground, stretch your legs under you before landing on the trampoline.
Step 3. Switch to the open-legged jump
Jump to the center of the trampoline and push with your legs directly under you. When you get to the highest point of the jump, bring your legs forward and outward, so that they form a V in front of you. Bend your back and touch your toes with your hands as you do this. When gravity begins to bring you back to the ground, prepare for landing by bringing your legs together and bringing your arms to your hips.
Step 4. Perform a pike jump
Jump to the center of the trampoline, push with your legs and arms. When you reach the highest point of the jump, keep your arms above your head, pointing to the sky. Push your hands forward while at the same time bringing your legs in front of you. Try touching your toes with your hands without bending your legs. Lower your legs and keep your arms on your hips to prepare for landing.
Step 5. Combine the jumps
Generate more power with each consecutive jump and try different stunts when you manage to get higher heights. The higher you jump, the easier it will be to focus on technique.
Part 6 of 7: Learning the Basics of the Beam
Step 1. Step onto the beam with your legs extended
The first time you mount the tool, place your legs on both sides of it. Keep your fingers pointed on the ground and your legs bent. Form a straight line with your body and arms in front of you, holding onto the beam with your hands.
Step 2. Assume the crouched position
Bring your knees to your chest, keeping your legs together and your hands behind you. Point your toes down and touch the beam. Hold the position for 5 seconds.
Step 3. Make a V-grip
As the name suggests, create a V-profile by contracting your abs, holding your hands on the beam behind you. Extend your feet, with your legs at a 45 degree angle from the beam. Hold the position for 5 seconds.
Depending on your flexibility, it may take time to learn to arch your back back and lift your legs to create a V shape
Step 4. Make a transition into a donkey kick and finish the exercise
As you ride the beam, swing your feet back to assume a push-up position. Hold the position for 5 seconds, then bring your feet forward inch by inch. Focus on the movement by letting the toes of one foot touch the heel of the other. When your feet are level with your hands, move them slightly forward and perform a one-legged donkey kick. Regain your balance and stand up to finish the exercise.
Part 7 of 7: Performing other moves
Step 1. Perform a Backward Jump
The back flip is one of the most spectacular and easily recognizable movements in gymnastics. With this movement, the body rotates 360 °, starting in an upright position and landing standing in the starting position.
Step 2. Do the back flip
This is a basic building block for many gymnastics routines. To perform this movement, you must fall backwards, land on your hands upside down and push upwards to finally land on your feet. In order to be able to perform the kickstand, you need to have a sturdy torso, especially with regards to arm and shoulder strength. You should also be able to do the bridge, handstand, and somersault with dexterity.
Advice
Always breathe evenly when stretching. Practicing proper breathing while stretching allows you to keep your body relaxed and stretch deeper. Do your best to keep inhaling through your nose and exhaling through your mouth while maintaining control
Warnings
- Protect your head and neck from violent and sudden impacts.
- Don't subject your body to intense activities without preparation.
- It does not allow children to try these techniques without supervision.
