Flexibility is an important aspect of gymnastics. You can develop your ability to perform various gymnastic movements by increasing your flexibility. For that, learn how to do warm-up and stretching exercises to make your body more flexible and easier to move. Start by practicing basic gymnastic movements so you don't get injured.
Step
Method 1 of 7: Doing Warm Up Exercises
Step 1. Warm up with cardiovascular exercises
As a warm-up exercise to prepare muscles throughout your body, do 15 minutes of cardiovascular exercise. Choose a movement that you like and this exercise can be done repeatedly, such as jogging, running on a treadmill, or going up and down stairs to stretch your muscles. Start practicing slowly then increase gradually to become faster..
Do squats, jump jumps, or jump stars to increase blood flow and increase the intensity of the warm-up exercise
Step 2. Do the bridge posture for stretch the back muscles.
The bridge posture is one of those stretching exercises that lives up to its name. Lie on your back on the floor with your knees bent and your feet flat on the floor. Then, place your palms on the floor as close to your shoulders as you can and point your fingers toward the soles of your feet. Right now, it's like you want to crawl on your back. Press your palms and feet firmly into the floor while trying to lift your hips as high as you can into a bridge posture.
- Point your elbows toward the ceiling while stretching your back as much as you can. If you practice the bridge posture often, your flexibility will increase over time, allowing you to arch your back further.
- Don't force yourself to stretch your back beyond your ability. You will find it difficult to move if you have a back injury.
Step 3. Stretch your lower body in a lunge
Step your right foot forward to perform a lunge. Touch the floor with your fingertips or as low as you can. While inhaling, raise your hips to slowly straighten your right knee. While exhaling, stretch your right leg and then lower your right knee slowly to the floor to return to a lunge posture.
Do the same movement to stretch the left leg. Repeat this movement 4 times for each side
Step 4. Perform the upper body stretch while standing and extending the sides
Stand with your arms extended straight up. Interlace your fingers, but keep your index finger straight up. Inhale and stretch your arms as long and as high as you can while tilting your body to the side. Breathe deeply for 5 seconds and then stand back up straight while keeping your arms straight up.
Do the same movement to stretch the other side of the body
Method 2 of 7: Doing the Vertical Split Posture
Step 1. Stand with your right foot forward
Before doing the split posture, stand with your right leg forward. Lean forward. The forward leg will continue to slide forward to perform the split.
Splits are best done on a soft surface, such as a carpet or yoga mat. Don't practice splits on tile or hardwood floors
Step 2. Extend the leg that is in front
After straightening your right leg, slide your foot further forward. Maintain balance so that your body does not lean back or forward or fall due to slips.
Don't wear socks so you don't slip. You can practice splits on a carpeted floor while wearing socks
Step 3. Move the back leg back
As the right foot slides forward slowly, perform the same movement with the left foot back. Slide your left leg straight back while still standing straight and maintaining balance. If the thigh feels tight, do not continue to stretch. The muscle will be injured if it continues to be stretched when it feels uncomfortable.
If possible, use a small chair or table to maintain balance as you descend to the floor
Step 4. Hold on to the stretch
Once your legs are stretched as far as you can fit, stop and hold on for a while. Count from 1 to 15 or 30. Keep your body relaxed during the splits. To support your legs from stretching further, place your hands on a chair, on the edge of a table, or on the floor if needed.
Remember that stretching will cause discomfort, not pain. If your muscles hurt when you do the splits, don't keep stretching them
Step 5. Come back from the split posture
After holding the splits as much as you can, slowly return to a standing position. After a short rest, you can start practicing again when you're ready to start by moving your left leg forward. Don't push yourself and focus on the correct technique while practicing.
Many people whose bodies are less flexible so they have to practice several months to be able to do the splits. Be patient and do not despair if the muscles are still stiff. Depending on your age, you will need to train long enough to increase your flexibility
Method 3 of 7: Back Arch While Standing
Step 1. Extend both arms up while standing
Point your palms up and your fingers back.
Ask a friend to help you while practicing this movement
Step 2. Arch your back back then lower to the floor
Puff out your chest and lean back. Lower to the floor slowly until your palms touch the floor. Move slowly and in control. If you go too fast, you can fall and get injured by losing your balance.
- If you can't get down to the floor yet, use a chair or table as a place to rest. Use the support until you are ready to descend to the floor.
- Your body must be very flexible to be able to bend backwards to touch the floor. If it's still difficult, do the bridge posture from a lying position. After resting on the palms of the hands and feet, swing the body back and forth. This method trains back flexibility so that it curves properly and helps you to do the bridge posture from a standing position.
Step 3. Straighten your elbows to rest on the floor
As you descend to the floor, straighten your elbows so your head doesn't hit the floor. After straightening your elbows, try to arch your back back until your palms touch the floor. While holding on to the floor, you should also arch your waist and raise your hips as high as possible.
During the bridge posture, place the soles of your feet firmly on the floor. Try to evenly divide the weight of the body into the four limbs to maintain balance
Step 4. Complete the bridge posture
A trained person can get back to his feet immediately after doing the bridge posture, but you can use an easier method by bending your knees and elbows. Bring your chin to your chest and lower yourself to the floor until you are safely back on the floor.
Method 4 of 7: Performing Handstand Posture with the Help of a Wall
Step 1. Place your palms on the floor
Spread your palms hip-width apart with your fingers pointing at the wall. Leave a few cm between your fingertips and the wall. Prepare yourself mentally by imagining this movement while focusing on the breath.
- Straighten your elbows and strengthen your wrists. Your head will hit the floor if your arms aren't strong enough to move to a handstand.
- The handstand is a gymnastic posture that must be performed while activating the core muscles. This skill will allow you to perform a forward flip, a backward flip, or any other somersault. The ability to perform handstands is important for transitioning from gymnastics to bar and floor exercises.
- Practice diligently. Be careful when doing the handstand because this movement can cause disorientation. Work on increasing your strength so that you can do a good and safe handstand.
Step 2. Straighten your legs and kick them up
Rest your back against the wall for stability. Then, straighten your legs and kick them up. To avoid falling to the side, make sure your body is perpendicular to the floor when leaning against the wall. Don't forget to activate your core muscles, strengthen your arms, and straighten your back.
Step 3. Point your toes up while holding on as much as you can
Imagine your toes as if they wanted to touch the sky. Straighten your ankles up to your toes. If done correctly, the ball of the foot will touch the wall supporting your body. Survive to the best of your ability. Over time, the muscles throughout your body will get stronger so you can last longer.
- Keep your chin close to your chest so that your face is pointing forward to protect your neck if you fall.
- Activate your muscles to make your body stronger and more solid. Make sure you straighten and strengthen your back and arms.
Step 4. Go down slowly
Relax your ankles and swing your legs back toward the floor. Bend both knees in preparation to put your feet on the floor. Allow the blood that collects in the head to return to normal flow throughout the body before doing the handstand one more time.
If you are able to do handstands 8 times for 30 seconds each, practice without the help of a wall
Method 5 of 7: Using a Trampoline
Step 1. Know the different types of trampolines
In addition to the trampolines commonly used at home, there are trampolines for professional athletes. Before using a trampoline for recreation or practicing professionally, make sure you check the spring strength first. Trampolines for practicing professionally produce a stronger bounce than regular trampolines. Therefore, make sure there is a certified trainer who accompanies you or your child while practicing.
Step 2. Do a tuck jump (jump while bringing your knees to your chest)
Jump as high as you can in the center of the trampoline. When jumping, keep your body straight and raise your arms up to maximize strength. When you reach your highest point, bring your knees to your chest and hold on. Once you start to descend, straighten your legs down before landing on the trampoline.
Step 3. Do a straddle jump
Begin this movement by jumping up and down on the trampoline while straightening your legs. When you reach the highest point, kick your feet forward in a V shape. Lean forward while trying to touch your toes. As you begin to descend, straighten yourself up again while straightening your legs and extending your arms out to the sides.
Step 4. Do a pike jump (jump while bringing your chest to your feet)
Begin this movement by jumping up and down on the trampoline while extending your legs in front of you and lifting your arms up. When you reach the highest point, extend your arms and legs forward while trying to touch your toes and straighten your knees. Once you start to descend, straighten your legs down and spread your arms out to the sides so you're ready to land.
Step 5. Combine various jumps
To increase strength, jump repeatedly by doing various movements as the jump gets higher. Practicing while focusing on technique will become easier once you can jump higher.
Method 6 of 7: Performing Basic Moves on a Balance Block
Step 1. Stand on a balance beam while straightening your legs
After sitting on the balance beam, let your feet hang straight on the floor. Straighten your body and arms that are in front of you while holding on to the block for support.
Step 2. Take a tuck position (bring your knees to your chest)
Holding on to the block behind you, bend your knees and bring your feet together. Point your toes on the floor and touch them to the block. Stay in this position for 5 seconds.
Step 3. Do the boat posture
While doing this posture, engage your core while holding on to the block behind you so that your silhouette forms a V shape. Straighten your toes and knees so that your feet are at a 45° angle with the block. Hold on for 5 seconds.
Depending on your flexibility, you may need to practice a lot until you can lean back and lift your legs to form a V
Step 4. Repeat the donkey kick and then stand up straight
After sitting on the block, swing your legs back so that you feel like doing a push up on the block. Hold for 5 seconds then walk forward little by little. Focus as you step so that your big toe touches the heel of the other foot. When your feet touch the palms of your hands, move your hands forward slightly and then perform a donkey kick with one leg. Keep your balance and then stand up again to end the exercise.
Method 7 of 7: Doing Another Move
Step 1. Perform a backflip or somersault backwards
This movement is one of the most impressive gymnastics skills. When doing somersaults, your body will rotate 360° starting from a standing position and landing again in a standing position.
Step 2. Do a back handspring or back flip with your hands
This movement is one of the basic movements of gymnastics or cheerleading. In order to do a back flip, start by arching your back back until it rests on your palms on the floor to perform the kayak. Then, do a handstand by raising both legs straight up and landing on the ball of the foot. Before doing this move, you need to increase your upper body strength, especially your arms and shoulders. In addition, make sure you are able to do kayaking, handstands, and back walkovers.
Tips
- Get into the habit of deep breathing while doing stretching exercises so that your body remains relaxed and can be stretched further. During the practice, inhale through your nose and exhale through your mouth calmly and regularly.
- When doing a handstand with the help of a wall, place your palms on the floor a few inches from the wall! If you don't, you could fall backwards, causing pain or injury, even if you're practicing on a rug or mat.
- Don't forget to rest and drink water as needed.
- When doing lunges, make sure your shins are perpendicular to the floor so that your knees are directly above your ankles. Don't let your knees move further than your heels to avoid injury.
- During the exercise, open your eyes and touch your palms to the floor. Make sure your back is strong enough and stays straight.
- Use a mat as a base when doing stretching exercises and land on the floor to avoid injury.
- Make sure someone is watching you closely.
- Remember, your skills will improve as you keep practicing. However, don't push yourself.
- If you are new to gymnastics, be sure to always be careful. Many people suffer injuries from overexertion. Always pay attention to body fluid intake too
- Always have a bottle of water with you so you don't get dehydrated while exercising.
Warning
- Protect your head and neck from being bumped or hit.
- Don't expect to learn gymnastics right away the first time you practice. Do the exercises diligently on a regular basis.
- Don't do heavy-intensity exercise until you're well prepared.
- Do not allow small children to perform the movements in this article unsupervised.
