If you have passion for gymnastics and want to start learning the sport, then you must know these basic skills:
Handstands
Splits
Backbend.
Any other skill in gymnastics, no matter the level, must pass through these ones.
HOW TO DO GYMNASTICS HANDSHANDS
Doing a handstand is a basic gymnastics skill.
Once you learn how to do a handstand, doing
other skills
will become much easier. The easiestway to start is using a wall. The wall will give u confidence that you can't fall over and also help your body allignment.
in the diagram above,the gymnast has a bad form but will get better with practice.
HOW TO DO GYMNADTICS SPLITS
SIDE SPLIT
CENTER OR MIDDLE SPLIT
These are the 2 main types of splits: the side and center split
In doing any gymnastics skill must do a few warm ups like:jogging streching etc..
Learning a split requires patience and endurance. It might take days or weeks, depending on the body type.. When learning a side splits,
Bend your legs so that you kneel on your back leg. and
use your dominant one, usually the right, in front.
Tilt your body forward and keep your arms to the
side, straight off in the air. You can also stretch
your front foot by putting it straight out in front
of you and press on it. For all these exercises you
only need a floor or a soft surface. Practice
everyday and you will feel become more flexible.
For center splits. Hunker down into a low squat and place both
hands on the floor in front of you. Then,
slowly begin to walk or slide both feet
outwards, as far apart as you can manage.
Your legs should be completely straight and
your feet should be parallel as you lower
yourself down into the stretch.
Hold the stretch for as long as you can, then
slowly come back into a squatting position to
rest your muscles. When you feel ready,
lower yourself back into the splits position
again. Alternating between squatting and
stretching will help you to get lower down
each time you attempt the center splits.
As you stretch, remember to keep your back
straight and your hips in line with your legs. If
your hips are too far forward or too far back,
you will not be able to perform a center split
correctly.
The goal is to lower yourself down until your
groin touches the floor. Once you have
achieved this, you can try to roll your hips
until you are sitting in an upright position,
while maintaining a center splits.
Remember to move slowly and breathe
evenly. Do not push yourself too hard. You
should feel a tight stretch in your inner thigh
and groin muscles, but it should not feel
painful. If you feel any discomfort or tearing
sensations, come out of the stretch
HOW TO DO BRIDGE AND BACK BENDS
BRIDGE
To perform a bridge:
1. Lay on the floor on your back with your legs
bent at a 90 degree angle and your feet
planted firmly on the ground.
2. Place the palms of your hands by the side of
your ears and make sure your fingers face
your feet. Your elbows should be pointed
towards the ceiling.
3. Gently push your back off the ground while
keeping your feet and hands firmly planted
on the floor. The goal is to get into a complete
backbend with your arms and legs straight.
4. Your arms and legs may not be strong
enough, nor is your back flexible enough, to
push all the way up at first. Don’t worry. Keep
practicing and you will get it.
Standing Backbend
Once you have accomplished a solid back press,
you are ready to move to the standing backbend.
Before starting this move, make sure you have a
qualified coach spotting you pr you can practice it against a wall.
To perform a standing backbend:
1. While standing, place your arms over your
head. Your arms should be straight and tight
with hand flat, palms up and fingers pointing
behind you.
2. Slowly arch backward and look for the
ground.
3. Keep your arms locked as you move closer to
the floor. This will ensure that you don’t hit
your head when you land.
4. Place your hands on the ground and keep
your feet firmly planted. Your head should
look back towards the floor while you hold
the position.Nb: try working your way against the wall if you are yet to gain confidence.
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