Gymnastics can be a very expensive sport. The cost of hiring a professional gymnastics coach is also very high. Unlike team sports, such as soccer, which are relatively safe to do (for example in the backyard), gymnastics is quite dangerous if done alone at home. However, there are some relatively safe exercises to improve skills that can be done at home.
Step
Method 1 of 6: Prepare
Step 1. Tell an adult that you want to practice at home
Before you start practicing gymnastics at home, ask your parents or guardian for permission. Parents should be at home and ready to act if you are injured. Ideally, an adult should be in the same room as you to act as supervisor.
Step 2. Wear appropriate clothing
You have to make sure that your gym clothes are not too loose so that they interfere with movement, but also not so tight that they cause blisters on your skin.
- For girls, the ideal choice of gym clothes is a leotard.
- Singlets can be another option for sportswear and can be worn by male or female gymnasts. Like leotards, you should also wear tight shorts to complete the singlet.
- Or, you can wear a t-shirt or tank top with tight shorts. Make sure the gym clothes don't have buttons, zippers, or ties.
- Don't wear socks. Practicing barefoot will prevent you from slipping and falling.
- If you have long hair, tie it well.
- Wear glasses only if they are specifically designed for sports and will not fall off. If not, put the glasses in a safe place so they don't get damaged.
Step 3. Set up a safe practice area
You need a place that is spacious and free of stuff. Preparing a room for gymnastics will help prevent serious injury.
- Make sure you practice on a soft surface. Do not practice on hardwood, ceramic or laminate floors. You can also ask your parents to buy you an exercise mat.
- Ask an adult to move all the furniture near the wall. Make sure the furniture doesn't have sharp corners. If necessary, you can cover sharp corners with a pillow or blanket.
Step 4. Consider purchasing a home workout kit
Pull-up bars are relatively inexpensive and easy to install. You can also ask your parents to buy you an athletic bar and balance beam to practice at home. However, both of these equipment require a large space and are more suitable for a dedicated practice room.
Step 5. Warm up
To get maximum workout results, you have to warm up properly. Warming up will improve performance and prevent muscle soreness.
- Start by stretching the whole body. Tilt your head slowly to the left and right, then carefully turn your head back. Stretch your arms by crossing them in front of your chest and hold for a few seconds, then lift them up and hold them behind your head. Do several lunges to stretch your legs and lower back. Lift your feet a few inches off the floor and rotate each ankle. Flex each toe. Rotate your wrist and flex your fingers.
- When you're done stretching, get your heart rate up with a quick aerobic workout. You can do high-intensity exercises that you can do on your own and don't take up a lot of space. Exercises in question include jumping rope, running in place, or doing jumping jacks. Do one of these exercises for a few minutes until you feel your heart rate increase, but not for too long so you don't run out of breath.
Step 6. Check all equipment
Make sure that the floor, mat, or carpet used for the exercise is flat and that there are no lumps. If you're using a balance block, try to get used to it first. Make sure it doesn't wobble before you stand on the block. If you're using a bar, try to shake it and make sure it's stable before you use it.
Method 2 of 6: Crawl on the Walls like Spiderman
Step 1. Get into a crawling position
Place your hands on the floor shoulder-width apart. Your position should be with your back to the wall. When doing this exercise, make sure there is an adult watching and keeping you from falling.
Step 2. Walk backwards on the wall
Raise your feet against the wall and begin to "walk" backwards. Make sure your hands stay on the floor. During the exercise, the elbows and knees should be straight.
Step 3. Use your hands to push your body closer to the wall
After straightening your legs and toes against the wall, it's time for you to walk with your hands. Start by moving your right hand back slightly. Raise your left hand and align it with your right hand. Repeat this movement until your stomach is very close to the wall or pressed against it. You've just done a simple handstand.
Step 4. Return to the original position carefully
In gymnastics, when the coach or mentor says "return to the starting position", you must return to the starting position when starting the exercise. In this case, you'll need to return to the crawling position in Step 1. To do this, you'll need to step forward with your hands and let your foot against the wall slide down slowly.
Method 3 of 6: Jumping
Step 1. Take an upright standing position
Make sure your feet are close together with your toes pointing forward. Raise your arms straight above your head.
- Jumping straight up is a fairly simple exercise that can be done safely at home. This exercise can help strengthen leg muscles, increase cardiovascular endurance, and teach you to maintain balance.
- While it's unlikely that you'll get hurt doing this jump, you could sprain your ankle or fall.
Step 2. Begin the jump by bending your knees
While squatting, swing your arms behind your back. Make sure you swing your arms back as far as you can while you reach the lowest squat position. Don't squat too low as you can lose your balance. If necessary, you can stretch your arms out to the sides.
Step 3. Jump into the air
Do a push with your legs and extend your legs. You will return to the original position with your legs and upper body straight, but now you are floating in the air. As you jump up like a spring, swing your arms back over your head for added encouragement.
Step 4. Land perfectly (stick the landing)
Gymnasts coined this phrase to describe a method of landing on the foot that absorbs shock and prevents injury. To do this, land with your feet shoulder-width apart and your knees slightly bent. Extend arms to maintain balance. In a perfect landing, the feet will not move at all.
Method 4 of 6: Splitting
Step 1. Stand with your feet as wide as possible
This position is also called the "straddle position". Feet should be wider than shoulders. Try to keep your feet as wide and comfortable as possible, without bending your knees.
Step 2. Slide your feet further apart
Allow the foot to shift further to the side. Do this exercise slowly until you master it well. Try to keep your legs straight. Stop if you feel sick. Forcing this exercise can cause injury.
Step 3. Hold this split position
Once you've managed to lower your body as low as you can, hold this position for as long as possible. Maintaining this stretch will help increase the flexibility and strength of the leg muscles. If you start to wobble, use your hands for support.
Step 4. Do this split exercise until you can fully reach the floor
If your body isn't athletic enough, you may not be able to do the splits the first time you try. Once muscle strength and flexibility begins to build, you will be able to extend your legs further and lower your body closer to the floor. This process may take a while. So be patient.
Method 5 of 6: Learn to Do Koprol
Step 1. Take a half-squat position with your hands on the floor
Knees should be close together and arms outstretched. The fingers should point forward. Keep your chin to your chest so you don't hurt yourself.
Perform this movement only on a mat or other soft surface
Step 2. Begin rolling forward
Straighten your legs to encourage your body to roll forward. Make sure your head stays pressed against your chest. In this exercise, the head should never touch the floor.
Make sure your spine is bent and your feet are close to each other. Use your arms for support and provide additional support.
Step 3. Sit down
When you're on your back, bend your knees close to each other and hold your shins. Roll your body forward with the thrust produced by your feet. You'll end up with your feet flat on the floor in a straight squat position. Perform this exercise in conjunction with Step 2 in one smooth motion to complete the pulley successfully.
Step 4. Stand up
Experienced gymnasts should be able to do the pulleys without using their hands to propel the body. However, before you get the hang of it, it's okay to use the help of a hand. If you start to lose your balance, feel free to use your hands for support.
Method 6 of 6: Practice Balance
Step 1. Stand on one leg
Keep your feet on the floor straight, as well as your upper body.
The purpose of this exercise is to learn how to maintain balance. To become a good gymnast, you need to be able to control your muscles all the time. This exercise allows you to practice these skills in a safe environment
Step 2. Slowly lift one leg in front of you
Extend your arms out to the sides for balance. Make sure to keep your toes pointing forward and that your feet and torso are straight. Once your feet are in the proper position, hold them for a few seconds.
Step 3. Do the same exercise with the other leg
You have to strengthen and learn how to balance both sides of the body equally.
Lift your leg higher and repeat the exercise once you've done it with both feet. With regular practice, over time you will be able to maintain balance with your feet pointing forward at a right angle to your body
Step 4. Perform the exercise with the legs pulled back using the same method
Swing one leg back, keeping both legs straight. Tilt your body forward to form a straight line between your torso and raised leg.
With regular practice, you can do this exercise by pulling your legs very far so that your body and feet are parallel to the floor
Tips
- Ask the coach about safe ways to train at home. Gymnastics coaches have sufficient experience and knowledge to provide the best individual plan for you.
- Don't forget to always warm up before doing any intense workout. Warming up helps prepare the body for exercise by increasing the heart rate and relaxing muscles and joints. Warm-up exercises allow the body to train longer because it does not get tired easily. Many coaches recommend warming up to prevent injury, but this opinion is not supported by sufficient data.
- Make sure you drink lots of water. Children aged 5-8 years should drink 5 glasses of water a day. Children ages 9-12 should drink 7 glasses of water, and teens ages 13 or older should drink 8-10 glasses of water a day. However, if you do activities that make you sweat, you must consume more water. Drink whenever you feel thirsty.
- Most people think of “split” (and what is described here) as “middle split”. This exercise is actually difficult for most adults because our flexibility diminishes as we age. Ask a trainer to teach you how to do other types of splits.
- Don't forget to stretch every day and one day you'll be able to do the splits.
- Stretch every day and work hard to try your skills on the trampoline before working on the floor.
