Since time immemorial, gymnastics has been one of the world's most sought-after and admired sports because it requires very high strength, balance, flexibility, and body coordination. However, many gymnasts cannot train intensively because formal gymnastics education is not available in all areas and the cost is relatively expensive. The good news is that you can master basic gymnastics on your own, but make sure you practice them the right way and safely. For that, find a practice area that is spacious enough, learn how to perform the movement with the correct technique, and prepare safety equipment, such as a foam rubber mat or companion who can help when you perform high-risk movements.
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Part 1 of 4: Preparing Yourself
Step 1. Make sure your physical condition is ready to practice gymnastics
You'll need to exercise to get into a certain physical condition before jumping, pirouette (turning around on one leg), or headstand. Increase muscle strength by practicing calisthenics, for example doing push ups, pull ups, squats while jumping, and crunches. Improve cardiovascular fitness by jogging or swimming a few times a week. Take time to stretch your muscles every day because body flexibility plays a big role when practicing gymnastics.
- In order to achieve the desired progress, do regular strengthening and flexibility exercises by increasing the intensity gradually.
- If you've had a serious injury or medical condition that prevents you from doing high-intensity physical activity, don't practice gymnastics. Many other sports are more appropriate for you.
Step 2. Position yourself as a beginner
Start practicing by learning each of the basic gymnastics moves from scratch. You may have done some gymnastics as a child or read articles on how to practice gymnastics, but if you want to master the correct technique, be humble and start from scratch. Learn every move as if you've never done it. This method can change misconceptions and help you learn the correct technique.
- As per expert advice, understanding the basics is the most important aspect when you want to get good at anything. Taking more time to master basic skills to build self-confidence is very beneficial later in life.
- Before practicing gymnastics, take time to practice some movements and postures to prepare yourself, such as backbend, kayak, headstand, handstand, forward and backward somersault, cartwheel, and split.
Step 3. Make sure you practice with the correct technique
Perform every movement and posture in the right way. If you ignore this, don't practice gymnastics because correct technique and precision of movement are the 2 main aspects of practicing. In addition to increasing the risk of injury, incorrect technique will form bad habits that affect every movement.
To evaluate the technique you use, make a video of your practice and compare it to the photos and video tutorials used as a guide
Step 4. Practice in a safe way
Whenever you have free time, use it to practice with the techniques you have learned. Choose movements that you can safely perform, such as those performed on the floor, either when practicing alone or with an adult/coach ready to help. Other movements, such as somersaults or wheeling, are very dangerous if done without the help of others. Gymnastics coaches can teach you useful tips to shorten the learning process, but the progress depends on how determined you are to learn and practice.
- Set aside time to practice at least 3 hours per week.
- Remember, practice does not produce perfection. Instead, perfect practice leads to perfection. When performing any movement or posture, make sure you always apply the correct technique and practice it in a safe manner.
Part 2 of 4: Mastering the Basic Movements of Gymnastics
Step 1. Start practicing with somersault skills
This move is not too difficult so it is perfect for beginners. From a standing position, bend your knees and place your palms on the floor just below your shoulders. Bring your chin to your chest and lean forward until the top of your head touches the floor. Then slowly roll your head so that your neck and spine touch the floor. Finally, lower both feet on the floor and then stand up again.
- You'll need to swing your legs slightly as you roll to create momentum so you can rest on your feet and get back on your feet.
- As you roll, keep your feet as close to your body as possible so you can move with the flow.
Step 2. Perform a backwards roll
Do a squat while resting on your heels and then lower your body slowly until your buttocks touch the floor. If necessary, use your hands to maintain balance. Roll your body back while bringing your knees to your forehead. Tilt your head to one side and rest on your shoulders while supported by both hands. End the movement by placing your knees on the floor one at a time and then standing up again.
Rolling backwards is more difficult than somersault forward because beginners usually can't control body position well. So, practice gradually so that you are able to do this move safely
Step 3. Test your flexibility by doing the bridge posture
Lie on your back on the floor, bending your knees and placing your feet on the floor. Straighten your arms up and place your palms on the floor next to your ears. Use the strength of your arms, legs, and core to lift your body as high as possible so that it looks like a bridge as the name implies. Keep your body in a stable position by pressing your palms and soles of your feet firmly on the floor. Lower your body to the floor slowly as you move along.
- You need to do upper body strengthening exercises because this plays an important role in maintaining body stability when doing the bridge posture.
- Lower your body slowly so your head doesn't hit the floor.
Step 4. Do a handstand
Stand straight with one foot forward. Lean forward while straightening your back and contracting your torso. Straighten your arms above your head and place your palms on the floor. At the same time, swing the back leg up to perform an inversion posture while strengthening the shoulder muscles and straightening the elbow. Maintain balance by adjusting the position of the palms and fingers. After holding on for a few seconds, lower your feet to the floor one at a time.
- When practicing handstands, use the wall as an aid until you are able to straighten your legs up and maintain balance.
- Find out what to do if you lose your balance while performing the inversion posture. Lower one or both feet near your wrists if you fall backwards, but if you fall forward, lower your feet slightly to the side and then stand up again.
Step 5. Learn how to do a cartwheel
Move your dominant leg forward in a wide stride while extending your arms up. Shift your weight forward and lower your body towards your feet while swinging your back leg up as hard as you can. This move is the same as kicking for a handstand, but this time, you place your palms one at a time (starting with the hand on the same side as the forward leg) while swinging the back leg up until you're in a breech position. Use the swing leg to land followed by the other leg.
- This skill is named after the movement of the spokes. Imagining your body spinning like a wheel helps you learn how to put your palms and feet on the floor with the right technique and the right rhythm.
- The cartwheel movement is very challenging because you have to move all four limbs one at a time in succession. Start practicing by swinging your legs not too high until you find the right rhythm of movement. Then, take a stronger upward kick until you are in a breech position.
- You should be able to do a two-handed cartwheel before practicing one-handed cartwheels, round offs, and somersaults.
Part 3 of 4: Practice the Safe Way
Step 1. Wear comfortable tracksuits
Choose clothes that allow you to move freely. Professional athletes wear a uniform while training, usually a leotard or a tight-fitting T-shirt. When practicing at home, wear lycra shorts or leggings and a sleeveless t-shirt or other clothing that feels comfortable while doing kayaking, twisting, and jumping. In addition, you can wear sports shoes to protect your feet, but it will feel awkward when you perform movements that require a high level of coordination. Whatever your choice, make sure you feel comfortable and unobstructed while practicing.
- If you have long hair, tie it in a ponytail or bun so it doesn't cover your face.
- Bring sports shoes when exercising outdoors or on rocky grounds.
Step 2. Find the right place to practice
Since you can't use gymnastics tools, find a place to practice the movements you want to master. Practice on grass if you want to master the cartwheel, kayak, handstand, or basic somersault. Use the equipment available in the park to swing, jump, and land. Have someone accompany you when practicing difficult or high-risk moves.
- A low wall can be used as a foothold for jumping. A low tree trunk can be used as a pommel horse. You can buy a ring and tie it with a strong rope to save money. Unleash your imagination.
- Overcome your fear of learning new, high-risk moves, such as somersaults and twists, by practicing in the pool or using a trampoline. However, this method can form bad habits if you rely too much on assistive devices. So, use it if you really need it.
Step 3. Do various ways to prevent injury
Make sure you practice with safety first so you don't get injured. Get in the habit of warming up and stretching your muscles before doing hard impact movements. If you want to practice outdoors, make sure there are no rocks, nails, or other dangerous objects. Prepare a foam rubber mat to absorb impact if you want to practice a move that has never been done.
Ask a friend to accompany you when you want to practice a new movement
Step 4. Practice according to your ability and increase the intensity of the exercise little by little
Apply the basic technique over and over again patiently and persistently until you get really good at doing the more challenging moves. Don't worry if your training progress is very slow and gradual. Don't be in a hurry to try harder moves. There's a good chance that you'll make mistakes and get injured if you force yourself to do new moves that you haven't mastered the technique well.
- Once you're ready to level up after you've mastered the basics, continue your workout by doing walkovers, handsprings, and aerial somersaults or from a standing position. Practice the movement while rotating back and forth.
- If you're getting impatient, remember that the cartwheel starts the round off, the round off starts the back handspring, the back handspring starts the back tuck, the back tuck starts the back full, and so on. One movement precedes the other so as to form a series.
Step 5. Prepare yourself for an accident
Problems can occur when you study or practice gymnastics independently. Like other gymnasts, you can suffer from injuries, such as sprained ankles, torn muscles, and even broken bones. Have a friend accompany you to practice in case you fall. Bring a cell phone and memorize the phone number to call in an emergency.
- Treatment costs can be very high. Choose another hobby if you don't have a health insurance policy.
- One of the saddest injuries is a wounded ego. When practicing gymnastics, failure is common. Even if you feel pain and shame, don't give up on achieving your goals.
Part 4 of 4: Using Learning Tools
Step 1. Look for video tutorials through the website
Download gymnastics training videos on YouTube or other websites. Choose videos that show demonstrations of high-stakes gymnastics in slow motion with detailed explanations of the correct technique. Make sure the video you choose is produced by a school or certified gym trainer. Otherwise, the information submitted is not necessarily reliable.
- Watch a video showing the movement you want to learn to find out what the correct posture looks like when doing the movement.
- While watching the video, take note of the important things that can be applied while practicing.
Step 2. Read publications that provide information about gymnastics
Look for books, magazines, and articles that cover a wide range of things about gymnastics. The text and photos are very illustrative so you can get hints and input on the correct technique when practicing new moves. Start looking for information and practice guides by reading the wikiHow exercise articles that explain how to perform various gymnastics moves.
- Read the detailed instructions on how to apply a particular technique until you understand it well. You need to be proactive by seeking as much knowledge as possible because you are training without a coach.
- If you're lucky enough, you can read a copy of the gymnastics training manual used when teaching athletes to compete decades ago.
Step 3. Take an online seminar
Sometimes, gymnastics websites open registration for low-cost online seminars that explain how to perform gymnastics moves through e-books, videos, and/or virtual classes delivered by experienced trainers. Online seminars are usually held to provide courses to new instructors, but there's a lot to learn if you can take advantage of this option.
Before registering, verify to ensure the online course is delivered by a reputable coach or athlete
Step 4. Ask for helpful feedback
Interact with people who exercise regularly for advice. If you can communicate with the gymnast, ask her to share her knowledge. If there is a school near your house that teaches gymnastics, stop by and ask permission to listen to the instructions given by the trainer to the students. Maybe you can get acquainted with one of the students who would like to practice together in their spare time.
- Find out which community or university in your city has a gymnastics program or club. These activities are usually free or relatively inexpensive and open to people living near clubs or community centers.
- Ask questions through the gymnast community website. This step helps you get information from a variety of sources who understand gymnastics. If you are under 18, ask your parents for permission to communicate in online forums before registering.
Tips
- Watch gymnastics competitions on TV for knowledge and inspiration.
- Make an exercise schedule by allocating time to practice certain movements.
- Make sure you have time to rest 1-2 days a week (especially when your body feels sore) to recover from high-intensity exercise.
- Wear sports shoes when exercising outdoors to protect your feet from pebbles, nails, etc.
- Eat a balanced diet high in fat-free protein, fresh fruits and vegetables, whole grains, and healthy fats to keep your body energized.
- Feel free to practice new moves. Maybe you will fall, but your struggle will bear fruit.
- Don't wear socks when practicing on tiled floors so you don't slip.
- Get in the habit of warming up before training to prevent injury. Training progress will be hampered if you have a muscle injury or sprain.
